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Thomas  Posts:13
 Aspiring
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| 01/16/2009 5:27 PM |
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Hey ZONE Community, I have just started getting involved with the ZONE after a trainer recommended it. I am now reading the original book and almost finished - I'm going to give it a shot. Although the blocks make it a little confusing for me, I'd like to run it by you guys. 1. My LBM is 149 (LBM). I plan on doing Crossfit 3 days a week and then regular weightlifting 1-2 days a week (I lift for 55 minutes). What should my activity level be? I'm a C.F. rookie, by the way. 2. Considering I'm used to over 1.5 grams of protein per pound, my protein is dropping significantly. What do I do bout my late night protein shake and morning protein shake? Doesn't the body need this protein to feed the muscles? 3. How do I factor creatine/NO2 supplements into the Zone? Or do they just not count? 4. Should I ever eat whole grain bread, oatmeal, brown rice, pasta, etc? These were staples of my diet and since they were whole grain I thought they'd be OK. Thank you very much! I'm sorry for the newbie questions. I really want to dedicate myself and I am just having some issues since I am used to more of a bodybuilders diet (40/40/20 with excess protein)...Thanks! Tommy |
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Sue K  Posts:8671
 Zone Expert

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| 01/16/2009 6:00 PM |
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Hi Tommy! 1. Most likely you'll be at the Active level which is 0.8 grams of protein per pound of LBM. Your daily requirement would be 119 g daily, which would be 17 blocks. 2. Spread your 17 balanced blocks over the entire day and you should be getting the amount of protein you require. If you find you're losing LBM, which shouldn't be the case, add a block more to your day. 3. Not sure that you'd really need them. 4. You'll do better off in the Zone without those grains. If you choose to eat them, they should kept to 25%, or less, of the carb in any given meal. You're very welcome! Feel free to ask questions. They're a great way to learn! Your questions are also helping many other readers here. BTW, you'll still be eating about 40% of your calories from protein, as you were before. It will be a smaller amount of protein because you'll be eating fewer total calories on the Zone diet. |
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sue
Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
To view my before/after pics and meal photos scroll over this picture and click when the link appears.
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Thomas  Posts:13
 Aspiring
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| 01/16/2009 9:52 PM |
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Sue,
Thanks again for your responses! You are the Zone veteran, huh? Or master? Haha..thanks!
In another post you mentioned they had updated the 1 C requirement. So instead of 1 cup of Spinach for 1 block of C, it's now 4? Is that correct? So If I have a 4 block meal, then I'd have to have 16 cups of Spinach to satisfy this? Please elaborate if you can! Thank you.
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Sue K  Posts:8671
 Zone Expert

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| 01/17/2009 9:50 AM |
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You're welcome Tommy! Yes, call me whatever works for you, as long as it’s good! (ha!) I now work for Zone Labs as their spokes person, so you can call me that, too. My Zone Forums participation is not a part of the job, just for fun to stay in touch with and share knowledge and experiences with other Zoners.
Spinach, 3 .5 cups cooked for 1 C block (14 cups cooked for 4 C blocks); 20 cups raw for 1 C block (80 cups raw for 4 blocks). Now, no one in their right mind would eat that much spinach at one time. It demonstrates that if you include spinach in a meal or snack, there’s really no need to count it unless it’s a significant amount. Same goes for lettuce.
Have fun with it!
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sue
Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
To view my before/after pics and meal photos scroll over this picture and click when the link appears.
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Cranberrycat  Posts:5313
 Zone Expert

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| 01/17/2009 11:33 AM |
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Welcome to the Zone, Tommy! No problem with the newbie questions, bring'em on! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Thomas  Posts:13
 Aspiring
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| 01/17/2009 12:29 PM |
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Thanks to Sue & CranberryCat!
I posted another question in the other forum.
Check it out when you got some free time.. 
I know in a few months I'll become more of an expert! Can't wait... |
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Andrew  Posts:22
 Aspiring
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| 01/25/2009 1:12 PM |
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Hello Tommy, I'm following Crossfit too! (been doing it for 4 months now). Concerning Crossfit, i suggest you follow the three-day on, one-day off pattern; as stipulated by the WOD template - http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf. It explains a lot of stuff. Anyway, i was thinking you might like to try out doing weightlifting after each WOD. For example, what i do is after a WOD, i'd do 5-5-5-5-5 of a certain weightlifting exercise; so i'd be able to follow the three-day on one-day off pattern. |
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Dorothy  Posts:40
 Aspiring

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| 01/26/2009 10:34 AM |
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SUE!!! Congratulations! You were always the go to expert, and now it is official! That is wonderful. Congratulations. Lucky for all the new zoners, as your patience and persistent good advice is the BEST! Happy New Year! Dee |
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Sue K  Posts:8671
 Zone Expert

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| 01/30/2009 6:07 PM |
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Hi Dee! Good to hear from you! Happy New Year to you too! Thanks, but I think the word Moderator just pops up once you reach 5000 posts submitted (you know, like Aspiring, Zoner, etc.). Its true that I work for Zone Labs, but not in the capacity of forums moderator (at least not that I'm aware of, hehe). Participating in the forums is not part of my job. I'm here just for fun, because I enjoy sharing info and helping other zoners. So Dee, how've you been? Did you hear I'm a new grandma? :-) Have a great weekend! |
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sue
Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
To view my before/after pics and meal photos scroll over this picture and click when the link appears.
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Dorothy  Posts:40
 Aspiring

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| 02/05/2009 5:11 PM |
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Hi Sue, well I think it is well time to ask for a raise. You do so much good here. Congratulations on being a grandma! That's wonderful! At our age, we are so much better equipped to see the new little people with wiser eyes, so much awe. Don't you think? I wanted to mention that I did manage to easily go up on my thyroid, as per a previous conversation we had. I added t-4 to the mix, at a very low dose. I noticed the difference after about 5 weeks. I guess it takes that much time to build up enough (it has a long half life) to make it work. How are you doing with your thyroid adventures? I managed to zone my way through the holidays without too much weight gain. Back into it full throttle now. My best to you. dee |
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Sue K  Posts:8671
 Zone Expert

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| 02/06/2009 9:38 AM |
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Thanks Dee! :-) (notice I asked them to change the word Moderator!)
Yes, I love being a grandma! It's so much fun. I wish we lived closer to them. I'll be spending all next week at my daughter's. I'll get to take care of him all day they're at work. I can't wait! He'll certainly have his fill of grandma time! His other grandma usuallytakes care of him while my daughter and son-in-law are at work.
Very good that your thyroid increase went well and that you're feeling the difference! As for me, it's still slow going with my thyroid med adjustments. The herbal nutritional supplement from my endocrinologist has helped the increases go smoother, but we've found I still need to increase slowly in very small increments. I have two more days a week to increase to be at the dose that my endo thought would probably be appropriate back in Aug when I needed another increase. I've been increasing slowly since August. It's not even a big increase, just going to 25 mcg more every other day. But due to a pretty scary hyper-reaction when I tried the entire increase all at once back in August, I ended up having to increase by 12.5 mcg at a time one day a week with a wait of for 4-6 weeks between each increase (talk about slow!). I should be at the correct dose in approximately another 6 weeks. In the meantime though, it appears it might no longer be enough. For the past couple weeks I've been hit by a huge overwhelming fatigue a few times. My endo says it's caused by the fact I get to the point where I deplete my thyroid and I have no thyroid reserves (since I'm still below the dose I need). My current dosage is only 25 mcg one day a week from where he was trying to get it so that may not do it now. Long story short, when I get to that dose in another 6 weeks, we'll haev to see how it goes. I may still need to increase more. We just have to wait and see.
Good, that you're still in the Zone! Sounds like you're planning to stay there. Very good choice!
Keep in touch!
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sue
Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
To view my before/after pics and meal photos scroll over this picture and click when the link appears.
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Antoaneta  Posts:1
 Newbie
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| 02/19/2009 6:37 AM |
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What are the mini-block values for chestnuts, pumpkin and sugar beet? Aren't you thinking about expanding your mini-block data? Or try a search for various foods?
Thanks. Antoaneta |
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glenn  Posts:5
 Newbie
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| 03/19/2009 10:37 AM |
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| A quick piggy back question, I have been doing the zone for a week now, before that I use to eat a zone bar from time to time. How much would eating a Zone bar cover a one Block snack? Would I need to any any fat to it for balance? Already getting lazy I am lol |
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Sue K  Posts:8671
 Zone Expert

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| 03/20/2009 2:54 PM |
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Hi glenn,
A full size Dr. Sears Zone bar contains 2 fully balanced blocks of P, C and F. Half of one bar would be a one block snack. Zone Labs also makes a 1 block snack sized bar. |
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sue
Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
To view my before/after pics and meal photos scroll over this picture and click when the link appears.
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ActiveForums 3.6
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Dr. Barry Sears is a leading authority on the dietary control of hormonal response. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.
A turning point in his research occurred in 1982. That year, the Nobel Prize in Medicine was awarded for discoveries of the role that specialized hormones, known as eicosanoids, play in the development of cardiovascular disease, diabetes, auto-immune diseases, and cancer. Since eicosanoids are only generated from dietary fat, Dr. Sears reasoned that one could apply intravenous drug delivery principles to nutrition in order to control these exceptionally powerful hormonal responses with laser-like precision. In essence, his approach treats food as if it were a drug.
This area of his research led to various patents in the area of hormonal control by essentially using food as an oral drug delivery system to modulate eicosanoids especially for cardiovascular, diabetic, and neurological patients.
The impact of Dr. Sears’ revolutionary work in the dietary control of hormonal response began with the publication of his landmark book, The Zone. Since its publication in June 1995, The Zone has sold more than 2,000,000 hardcover copies, and became a #1 best seller on the New York Times book list. In addition, The Zone has been translated into 22 languages indicating a worldwide response to Dr. Sears’ research. His second book, Mastering the Zone, published in 1997, also became a New York Times bestseller with hardcover sales in excess of 500,000 copies to date. His third book, Zone Perfect Meals in Minutes, published in 1997, quickly became one of the best-selling cookbooks of 1997 and an another New York Times bestseller. The Anti-Aging Zone was published in 1999 and provides the molecular insights into how the Zone Diet can reverse the aging process. The Omega Rx Zone, published in 2002, explores the molecular foundation of chronic disease and how high-dose fish oil can dramatically reverse it. His latest book The Anti-Inflammation Zone discusses how to combat silent inflammation in order to reduce the risk of cancer, heart disease, diabetes, dementia, and many other inflammatory conditions—and how to reverse these conditions if they are already present. To date more than 5 million hardcover copies of his Zone books have been sold in the United States.
His research has elevated food from more than simply a source of calories to being recognized as an exceptionally powerful drug. Because of his revolutionary research, Dr. Sears has been a frequent guest on many national programs such as 20/20, Today, Good Morning America, CBS Morning News, CNN, and MSNBC.
Dr. Sears continues his ongoing research as President of Zone Labs, a biotechnology company in Danvers, MA as well as the President of the non-profit Inflammation Research Foundation in Marblehead, MA. In addition to continuing research on the hormonal effects of food, Dr. Sears has expanded his research in developing innovative dietary approaches to treating cancer and neurological conditions, as well as his on-going work in treating cardiovascular diease and type 2 diabetes.
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I have been taking the Fish Oil for over 3 years now. I am 44 playing hockey and working out. The Fish oil helps with the pain that I get from playing hockey. It greatly enhances my performance on the ice and while working out. I have noticed a big difference in my energy, attentiveness and memory. If I miss a day for whatever reason, I notice a huge difference and it feels like something is missing. Anyway that is my short little story and it comes from the heart.
– Carter B.
I am a nutritionist and Ph.D. doctor of health and nutrition. For Dr. Sears to figure out balancing fat, carbs and protein, is really beyond brilliant. It is a milestone in diet history. I go over people's diet/emotional journals. Mostly all the time, we discover that the fatigue, irritability, unstable emotions were due to the imbalance in their diet. Using the Zone to balance them out, helps control weight, roller coaster emotions and gives them energy. Dr. Sears is so right when he says food is medicine. He has figured out the most powerful drug combination going, called The Zone.
Best and healthy wishes,
– Elaine W., Ph.D., N.C., M.A.
I have a very exhausting job as a flight attendant. I read the "Omega Rx Zone" about 4 years ago and started taking the fish oil. I am 47 and have been flying for 22 years. I am very active, I run and lift weights. But combining lack of regular sleep, a physically demanding job, and irregular eating patterns this job takes a toll on the body. Since taking the fish oil, I have noticed that I do not get exhausted. I get tired, but not exhausted. I stopped taking it for a couple of months and then started taking another company's fish oil. I started getting exhausted again. I came back to Zone Labs and will continue with the fish oil for the rest of my life. I believe in the product and it makes a huge difference in my life. It makes a difference with my running as well. I also bring the bars and shakes with me on the road. It is almost impossible to eat the way I should at work. I haven't found the right secret. At least I have my Zone fish oil, bars, and shakes.
– Kathryn S.
I have been in the Zone, for about 1 month now. I wanted to share with you how wonderful I think this program is. I have been a personal trainer for almost 10 years and actively compete in numerous athletic activities. The Zone program has helped me to achieve a better awareness of my nutritional needs and the results I have seen are amazing! I have lost nearly 13 lbs since I have been in the Zone. I feel more mentally alert, more focused at work, have greater intensity during my training, have made significant strength gains, and just feel better over all. With that said, I would like to thank you for helping me in my quest for "super-health"!
Thank you!
– Rob Y.
I read 'The Zone' and as exactly as I could followed the advice for diet. I noted weight loss progress. Over six months, I lost 33 pounds. One year has passed since then. I have maintained the new weight, guided always by Zone concepts. The Zone is powerful - I have found it fantastic and I am very grateful to Dr Sears.
– Lyn S.
Before I stumbled across the Zone I was weighing close to two hundred pounds and I was depressed. I used to be a gymnast as a young man. I would think, "look at me now," when I looked in a mirror. The day I found 'The Zone' book, I was intrigued and as I read it the science made sense and so, I began to follow the "treatment". I began to lose weight and I was feeling way more energetic. I am forty two years old, I am very active and my weight is down to 162 lbs, 38 pounds lost on the Zone. I cycle, walk, jog, swim and I can now perform some of the more simple gymnastic skills I did twenty years ago...I literally feel like I have turned back the clock.
Thank you!
– Jack J.
I have been on the Zone diet for 7 years. I did not go on the diet to lose weight necessarily; but fairly quickly I lost 25 pounds, going from 190 to 165; from a 36-inch waist to a 32-inch waist. I primarily did the Zone to live healthier. My health is excellent now. I just turned 62 years old. My Zone is my eating lifestyle now; I seldom stray; and I do not miss anything. It is The Good Life.
– Curtis Y.
My wife's doctor told her to read "Enter the Zone" and to do the diet, so I told her I would do it with her. After only one week on the plan we went on a strenuous hike (the first of the year), and when we stopped at our favorite coffee shop on the way home I was able to get out of the car and stand upright and walk into the place without pain or stiffness. The Zone had eliminated all the inflammation that had always forced me to stumble all humped over into the coffee shop any time we skied or hiked all day.
Thank you, Doctor Sears.
– Larry C.
I used to have a lot of knee pain when I walked or ran. I have been taking Omega Rx for almost a year now, and rarely have any pain. I believe it is the anti-inflammation action of the oil. I feel smarter as well. Thanks for developing such a superior oil!
– Joe W.
Prior to following the Zone Diet, my body fat was around 15% and my weight around 153 pounds. No matter what I did, my weight and body fat did not change much. I regularly cycled 20-30 hours per week logging well over 400 miles. That had little impact on body fat or weight. Diet also seemed to have little impact on body fat or weight. Within a couple of months of following the zone diet, my weight dropped rather quickly to 142 pounds and body fat to about 8%. I still regularly cycle up to 20 hours per week (during the summer). I have also started strength training. I eat about 16 blocks per day. I take 3.6 grams of fish oil per day, along with Vitamin E, Alpha Lipoic Acid, CoQ10, and B & C vitamins. I also take GLA, which in my opinion, has significantly reduced fatigue and improved recovery times after exercise.
– Jeremy S.
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All polyphenols have antioxidant properties than can be measured by their Oxygen Radical Absorption Capacity (ORAC), but not all polyphenols have anti-inflammatory properties. The polyphenols in Dr. Sears’ Zone Polyphenol Plus have been carefully chosen to have both.
Polyphenols are the phytochemicals that not only give fruits and vegetables their color, but also help regulate inflammation. In addition, polyphenols also activate the key enzyme (AMP kinase) that helps restore cellular ATP levels. Polyphenols also help regulate the activation of inducible inflammatory proteins (such as COX-2 and inflammatory cytokines).
There are more than 4,000 known polyphenols, and the richest sources are fruits and vegetables. In general, the more color a fruit or vegetable has, the richer the polyphenol content.
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Zone Labs’ Ultra Refined Omega-3 Concentrates are three times fresher and contain less than 1/10th the mercury than what is allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standard
Zone Labs adheres to the International Fish Oil Standard (IFOS), an independent third party validated laboratory quality standard that is more rigid than any other global standard for purity.
- No company in the worlds runs more tests with IFOS than Zone Labs
- Zone Labs receives a 5 out of 5 star IFOS rating for every batch it tests
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| Standard |
IFOS Standard for a 5-Star Ranking |
Council for Responsible Nutrition |
European Pharmacopeia |
Norwegian Medicinal Standards |
| Peroxide |
< 3.75 meg/kg |
5 meg/kg |
10 meg/kg |
10 meg/kg |
| Totox Levels |
< 20 meg/kg |
26 meg/kg |
NA |
NA |
| Lead |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Mercury |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Dioxans and Furans |
< 1 ppt |
2 ppt |
2 ppt |
2 ppt |
| PCBs |
< 45 ppb |
90 ppb |
NA |
NA |
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"IFOS – THE TOP GLOBAL PURITY STANDARD FOR OMEGA-3 FROM FISH"
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Zone Labs products show no detectable lead or mercury when tested down to 10ppb, which is 10 times below the Norwegian Medicinal Standard and European Pharmacopoeia Standard limits.
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Zone Labs products are three times fresher than the minimum allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standards (based on average peroxide values).
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Zone Labs starts with only wild, small fish from pristine Chilean waters and ends with proprietary validation and testing processes to achieve an IFOS certified 5 star rating.
8-Step Manufacturing Process - Quality Assured
Testing to specification all raw materials, bulk products, packaging material and finished products – always using stringent internal standards and in-process testing.
- Extraction of fish oil
- Winterization – remove limited amounts of saturated fats
- Absorption – remove heavy metals
- Preliminary Molecular Distillation – refining “touch up” to reduce contaminants
- Oil conversion to ethyl esters
- Ethyl ester thermal fractionation – remove additional saturated fats
- True Molecular Distillation – final refining to remove pcb’s and long-chain monoenes
- Rigid Processes – proprietary validation, inspection and encapsulation methods. Independent lab verification of IFOS requirements and certified 5 star rating
No farmed fish. No large fish. Pristine waters.
Zone Labs starts with wild sardines & anchovies fished from cold, pristine waters off of South America where there are less environmental impurities.
A recommended serving of Zone Labs Ultra-Refined Concentrates delivers 8 times more omega-3’s than a typical retail fish oil supplement.
Most fish oil supplements have 30% or less of the healthy omega-3s EPA and DHA, with the remaining 70% of the capsule containing unbeneficial, lesser refined fatty acids that contribute to their bad taste and gastric side effects.
Getting a clinically valid dose of omega-3’s is easy with Zone Labs’ Ultra-Refined Omega-3 Concentrates.
Typical Retail Dose = 300mg omega-3
Standard Zone Dose = 2400mg omega-3
A serving of canned tuna has 12 times less omega-3’s than
Zone Labs Ultra-Refined Omega-3 Concentrates
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Commonly consumed fish and shellfish in the United States
Mercury Source: Food and Drug Administration, FDA 1900-2004, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource". Omega-3 Level Source: American Heart Association Website.
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Mercury level
in parts per million (ppm) |
Omega-3 fatty acids
(milligrams per 3-oz. serving) |
| Zone Omega-3 Products |
< 0.01 |
2400 (standard 4 capsule serving |
| Salmon (fresh, frozen) |
0.014 |
1200 |
| Flounder or sole |
0.050 |
480 |
| Pollock |
0.041 |
450 |
| Crab |
0.060 |
400 |
| Scallops |
0.050 |
290 |
| Shrimp |
ND* |
290 |
| Catfish |
0.050 |
270 |
| Clams |
ND* |
250 |
| Cod |
0.095 |
210 |
| Canned Tuna (light) |
0.120 |
200 |
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Zone Labs’ leading product. OmegaRx delivers all of the benefits of Zone Labs’ ultra-refined omega-3 concentrates.
Advantages
- Delivers clinically proven health benefits from the omega-3 fatty acids EPA and DHA*
- Promotes a healthy heart, healthy brain, healthy immune system, healthy circulatory system, healthy joints, healthy moods, healthy triglyceride levels and a healthy pregnancy*
- Combats silent inflammation
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