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Michael  Posts:9
 Newbie
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| 06/18/2009 6:41 PM |
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Hello Zoner's. I am currently in the United States Marine Corps, and am training to enter the Special Forces. I don't really have the money at the moment to buy Dr. Sears Anti-Inflammation book, so I was wondering if some of you would be generous enough to give me the basic run down on what I need to do/eat/take to stay in the zone and fight inflammation from strenuous and endurance based exercising. I suffer mostly from lower leg pain as a result of a lot of running in boots and on pavement and in the sand. The three most effected areas in order of worst to least are my shins, knees and lastly ankles. Any information you can pass along on fighting off inflammation and how to keep my lower extremities safe until I can afford to buy his book would be greatly appreciated! |
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Sue K  Posts:8551
 Zone Expert

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| 06/18/2009 7:03 PM |
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Hi Michael! The Zone Diet and fish oil is an excellent program to use to meet your needs. Go to Quick Start Guide (link at right ) in the EATING TAB above and follow the info there for the Zone diet. It contains all the basics adn also gives you the important details you need in order to do the diet appropriately. Determine your daily protein requirement usingthe Zone Bl & BF Calculator (link at right; probably best to choose the Elite Athlete activity level, or one level less; youll know how your training schedule fits into it). Also good would be to check out the the Elite Athlete info in the FITNESS tab above, as well also check out the OMEGA-3 tab. I'll be glad to help if you have questions. |
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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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Clifford  Posts:10
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| 06/19/2009 10:55 AM |
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| Suck it up Marine! Seriously, thanks for your service. I would guess your lower extremity discomfort is due to overuse and/or technique. I doubt you can do anything to change your required physical activity for your training, such as ensuring adequate rest and rehab times. So you need to try to optimize what you can control, and eating in the Zone and Eico Rx should be instituted. Like Sue said, this site should give you most of the info you need to start eating in the Zone. As far as the physical activity, you really need to look at how your footwear is fitting. You can also examine your technique of running, lifting, etc. I am curious and wondering if you have heard of Crossfit? If you have perused this forum you will see Crossfit mentioned quite often. They claim their training techniques have been incorporated into military and law enforcement and was wondering if you have seen this in the Marines. I was wondering if a certified Crossfit trainer may be able to give you tips to avoid the injury/pain. Good luck. Are you considering SEAL training? |
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Michael  Posts:9
 Newbie
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| 06/19/2009 4:40 PM |
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Thanks, Sue and Clifford for the help. I have already read and started incorporating Enter the Zone, and lost six pounds in two weeks. I have been eating mostly skinless boneless chicken breast cooked on a foreman grill or deli turkey, with strawberries and apples, and whole almonds for fat. It's pretty much all I eat for breakfast, lunch and midday snack. Dinner is where I fall off the wagon. I grew up with really bad eating habits and have had a horrible time shaking them. For dinner I tend to get a six inch sub from subway, pizza from my favorite joint, or Wendy's. If you all know any recipes that will trick my taste buds, please pass them on!
Clifford, I know a little about cross training. Read through the site, done some of their work outs, have a couple marines in my platoon that are in great shape and swear by it. My problem lately has been consistency. Working sixteen hour days leaves me 8 hours before I have to be back to work. That's 8 hours to hygiene, eat, prepare gear/food for tomorrow, but most importantly spend time with my wife. In an ideal day where I have enough time to work out and still accomplish everything else I still struggle a little to motivate myself, but when it's been working out or spending time with my family, the work out gets pushed back pretty easily.
Good guess on the SEALs, that is my long term goal after the Corps and my childhood dream. Short term is Marine Recon.
Is the zone good for endurance athletes? Is there anything endurance athletes should do to modify the zone other than increasing our activity multiplier? Right now I did all my calculations for what I currently am and do. I calculated my requirements for my current weight and body fat, and my current activity factor. Should I calculate what I need to eat for my target weight/body fat? I don't think it would work that way because I want to keep my LBM as high as possible, but I'm not 100% sure if I'm understanding it the right way.
I started the zone diet weighing 215 lbs with 21% body fat, and peaking six feet. I'm kind of a big guy naturally, so even at the end of boot camp I was 35lbs lighter but I still weighed 185lbs.. (A lot of Marines who work out hours a day would kill to achieve that weight). My weight has been fluctuating between 206-210 depending on how well I am following the zone that week. My vitals seem good. My last BP reading a couple weeks ago was 108 over 60 and resting heart rate was around 60 BPM.
Ideally I don't really care about my weight but I want to be LEAN. That is really important for SEAL training to have as little extra weight as possible, so under 10% body fat would be great.. Although at 185 I still have 10-12% body fat so I don't know if that is realistic. I will be doing so much running, push ups, pull ups, obstacle courses, swimming, ect. that I need as little extra weight as possible. The guys that do cross fit in my platoon and are in really incredible shape, ace the PFT aren't big but are very lean.
Well I guess I've rambled on long enough, but know you all know better where I am coming from and where I want to go. Thanks again for any help you offer me. |
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Kevin  Posts:38
 Aspiring
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| 06/19/2009 5:09 PM |
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I think inflammation as relates to the Zone Diet doesn't really have anything to do with muscle/joint soreness. The books talk about internal inflammation being elevated cholesterol, hypertension, arteriosclerosis, that sort of thing.
I think Clifford hit the mark. The problem is the boots which you're stuck with I imagine. Shin pain is usuallly shin splints. Ice your shins after a run, use nsaids like aleve or ibuprofen. Knee pain, at least in my case, is from my shoes being too worn. A new pair of shoes helps dramatically, for me anyway. Ankles, I'm not sure. Maybe you have angulation in your ankles--varus is bending inward or valgus is bending outward--that the boots are aggravating by preventing the natural bend in your ankles. If so, loosening the laces might help. Just a guess.
I was an army brat and grew up wearing my dad's retired combat boots. Always painful at first but eventually became my favorite footwear.
kevin |
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Michael  Posts:9
 Newbie
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| 06/19/2009 5:27 PM |
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| Not to spark a debate here, just curious.. But I've read a ton of different articles from fitness websites that say the 40/30/30 diet is bad for endurance athletes because it won't give you enough carbs to sustain long sessions of physical activity. Is there any reason why so many people attack the zone way of eating, and is there anything I would need to to modify if I am going to be exercising for many hours a day? |
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Sue K  Posts:8551
 Zone Expert

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| 06/19/2009 5:37 PM |
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Michael, here's a list of articles about endurance athletes in the Zone: Fuel your Body for Optimal Performance Mary Dinehart-Perry MS, RD, LDN http://usatriathlon.org/content/index/6549 Eating in “The Zone” Bob Seebohar, , MS, RD, CSSD, CSCS, sport dietitian for the USA Olympic Triathlon Team http://www.zonediet.com/Portals/0/pdfs/Athlete/EatingInTheZone.pdf Recovery, Recovery, Recovery Dr. Kevin F. Reichlin, CCSP, Garmin/Chipotle Pro-Cycling Team. http://www.zonediet.com/Portals/0/pdfs/Athlete/RecoveryRecoveryRecovery.pdf Diet Tips to Aid Recovery – An inside look at the Garmin Pro Cycling Team nutrition program From “Cycling Magazine UK” April 9, 2009 http://www.zonediet.com/FITNESS/EliteAthletes/DIETTIPSTOAIDRECOVERY/tabid/221/Default.aspx The Natural Anti-Inflammatory Drug Dr. Barry Sears http://usatriathlon.org/content/index/6216 Balancing Elite Nutrition, Training and Performance Justin Trolle, Head Coach fro Athlete Development with USA Triathlon http://www.zonediet.com/LinkClick.aspx?fileticket=p52iTWLlv5c%3d&tabid=182 |
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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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Michael  Posts:9
 Newbie
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| 06/19/2009 8:15 PM |
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| Wow, Sue. Thanks for the awesome resource to articles. These references are exactly what I have been looking for. It is so hard to find quality sources these days. Everyone has their own angle to spin. |
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Sue K  Posts:8551
 Zone Expert

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| 06/19/2009 9:08 PM |
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| You're welcome! 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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Nicola  Posts:3
 Newbie
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| 06/25/2009 12:00 AM |
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Hi--I have a question for Sue K please. How much Omega 3 should one have a day? And, if someone has chronic inflammation and needs weight loss (lots)--how much is required, how often, and for how long? Should it be consumed once a day, twice or three times a day? And for Michael-- I know exactly what you mean about service--it is very taxing--to say the least. Been there, done that, got the promotions and all that--and did the sand training. Yet you will look back one day--and no matter what the stuff and guff you have gone through--and still have to go through--you will be proud of what you accomplished. BTW--I used ice every day to help reduce the sore muscles. Worked like a charm. No need for sucking up anything when you have the right treatment. The folks that scoff at you for looking for a treatment--well--from my experience--they don't last very long. I believe that those in service need to have everything they can get to make themselves the fittest they can be. And I would like to know just how much is the right amount for serious hardcore training. HUA! Sincerely, Niki |
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Sue K  Posts:8551
 Zone Expert

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| 06/25/2009 8:15 AM |
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Hi Niki,
The amount of Omega Rx or Eico Rx you'd take daily depends upon your degree of wellness. It's usually taken once a day.
It's explained in TOXIC FAT as follows (grams refer to total amount of EPA and DHA combined).
To maintain wellness, 2.5 g/day (4 caps; 1 teaspoon liquid).
For obesity, type 2 diabetes, or before starting a diet, 5 g/day (8 caps; 2 teaspoons liquid).
For chronic pain, 7.5 g/day (12 caps; 3 teaspoons liquid).
For existing neurological conditions 10 g/day (16 caps; 4 teaspoons liquid).
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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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