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stonehousemc  Posts:0
 Newbie
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| 01/28/2004 6:59 PM |
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| Based on something from another forum, I wanted to make sure my understanding of the Glycemic Load (GL) was correct. The way I understand it, it really has no relevance to the Zone diet if you follow the rules. However, it can be useful to understand the concept of Gycemic Index (GI) and why the Zone works. As far as I understand it, GL is simply a multiple of the GI depending on the number of grams of carbs (minus fiber) that you eat. When you follow the rules, the multiple is always the same per block (9 grams). When not following the rules, someone would have a different idea of what a serving size is and tend to over eat. For example (sorry the table comes through funny):
---------------------------------------------------Serving---------Zone-serving--Zone
--------------------------------------------GI----Grams-----GL-----Grams-------GL
--------Whole-kernel-Rye-bread----41------30--------5--------9------------3.7
--------Rye:------------------------------34------50--------13-------9-----------3.1
--------Porridge:-------------------------58-----250-------13-------9-----------5.2
--------Apple:----------------------------38-----120-------6---------9-----------3.4
--------Apple-Juice:---------------------40-----250------11--------9-----------3.6
--------Spaghetti-(white):--------------38-----180-------13-------9-----------3.4
--------Spaghetti-(whole-meal):------37-----180-------16-------9-----------3.3
--------Watermelon:---------------------72-----120--------4--------9-----------6.5
The Zone GL gives the same result as the GI. In the tables above, Spaghetti looks bad in the GL column, but I’d never eat 180g as a serving. For a full meal I’d eat 4 block or 36 g. Spaghetti has the same impact hormonally as an apple. Of course the Apple has nutrients etc that spaghetti does not, but if I’ve already eaten 10 blocks that day of fruits and vegetables, I’m not really concerned about missing anything.
On the other hand, if one just looked at GL, then they would have thought that watermelon was the best thing to eat- however, based on zone rules- it is the worst thing on the list by far.
Unless I am completely misunderstanding something, I feel the GL concept should be ignored when choosing foods as it is biased towards improper serving sizes. For the Zone diet- just look at the GI and the GL will automatically take care of itself.
Please let me know if I’m missing something on this. Thanks
Source of info: http://diabetes.about.com/library/mendosagi/nmendosagi.htm |
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Scott  Posts:0
 Newbie
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| 01/28/2004 7:24 PM |
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| [quote:f5225523db="stonehousemc"]Based on something from another forum, I wanted to make sure my understanding of the Glycemic Load (GL) was correct. The way I understand it, it really has no relevance to the Zone diet if you follow the rules.
Unless I am completely misunderstanding something, I feel the GL concept should be ignored when choosing foods as it is biased towards improper serving sizes. For the Zone diet- just look at the GI and the GL will automatically take care of itself.
Please let me know if I’m missing something on this. Thanks[/quote:f5225523db]
Yes when comparing one Zone block of spaghetti to one block of apple (1/4 cup vs. 1/2 apple) which are both 9g, the GL is similar. However, where the GL is useful is when comparing foods of similar volume.
1 cup of pasta has a GL in the thousands (depending on the type of pasta), whereas 1 cup of broccoli has a GL of 50. The relevance becomes clear when one can see that it is very easy to eat 1 cup of pasta but very hard to eat the equivalent GL in broccoli (17 cups). |
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stonehousemc  Posts:0
 Newbie
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| 01/28/2004 7:33 PM |
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| Yes I agree. I may have gone too far to say it is NOT zone useful. It is definitely useful to help understand the concepts and why the zone works. It is not useful in idenitifying which foods you should eat or avoid since it is based more on volume while the zone is based on grams.
Essential you need to be careful as many times people say the GL is what is really important. GL values are based on serving sizes that do not apply to the zone. However for the general public- those not following the zone- the GL has more relavence.
Thanks for the reply. |
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altagal  Posts:0
 Newbie
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| 01/29/2004 2:10 PM |
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| Hello,
Dr. Sears recently published an article on glycemic load:
"Low-Glycemic Load Diets: Impact on Obesity and Chronic Diseases"
Crit Rev Food Sci Nutr 2003;43(4):357-77 (ISSN: 1040-8398)
abstract:
Historically, carbohydrates have been thought to play only a minor role in promoting weight gain and in predicting the risk of development of chronic disease. Most of the focus had been on reducing total dietary fat. During the last 20 years, fat intake decreased, while the number of individuals who were overweight or developed a chronic conditions have dramatically increased. Simultaneously, the calories coming from carbohydrate have also increased. Carbohydrates can be classified by their post-prandial glycemic effect, called the glycemic index or glycemic load. Carbohydrates with high glycemic indexes and high glycemic loads produce substantial increases in blood glucose and insulin levels after ingestion. Within a few hours after their consumption, blood sugar levels begin to decline rapidly due to an exaggerated increase in insulin secretion. A profound state of hunger is created. The continued intake of high-glycemic load meals is associated with an increased risk of chronic diseases such as obesity, cardiovascular disease, and diabetes. In this review, the terms glycemic index and glycemic load are defined, coupled with an overview of short- and long-term changes that occur from eating diets of different glycemic indexes and glycemic loads. Finally, practical strategies for how to design low-glycemic-load diets consisting primarily of low-glycemic carbohydrates are provided. |
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Scott  Posts:0
 Newbie
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| 01/29/2004 4:22 PM |
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| [quote:39a41e1c16="altagal"]Hello,
Dr. Sears recently published an article on glycemic load:
"Low-Glycemic Load Diets: Impact on Obesity and Chronic Diseases"
Crit Rev Food Sci Nutr 2003;43(4):357-77 (ISSN: 1040-8398)[/quote:39a41e1c16]
Thanks for posting. I am familiar with the study. I think there may have been some misinterpretation re the word "Zoneful" or useful. For advancing nutritional principles to the general population, dietary glyemic load is of great importance due to its implications in a number of dieases and the USDAs reliance on a grain-based pyramid. The point stonehouse was making was that for people who follow Zone princples, the glycemic load takes care of itself.
As an example, a four block meal consisting of all unfavorables would have a similar GL to a four block meal of favorables given the same glycemic index since the grams are the same. However, its important to note that very few unfavorables have low GIs, not to mention not nearly enough nutrients, thus the need to concentrate on favorable carbohydrate choices that keep the glyemic load of the meal low. |
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crumbelina  Posts:0
 Newbie
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| 01/29/2004 7:12 PM |
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| [quote:f872e224b4][color=red:f872e224b4][b:f872e224b4]Zone meals without measuring[/b:f872e224b4][/color:f872e224b4]
For those who think the Zone is too confusing, this chart [color=blue:f872e224b4](**sorry couldn't copy the chart, go to [/color:f872e224b4][color=blue:f872e224b4]zone resources in left column, then to "get started"[/color:f872e224b4]) shows it really is as simple as 1-2-3! With a little practice and desire on your part, the Zone concepts of balance and moderation quickly become automatic and the benefits immediate. In no time, what you put on your plate will be as automatic as looking both ways to cross the street.
1. A typical protein serving fits in the palm of your hand and is no thicker. For most females, this equals 3 oz. of protein, and for most males 4 oz. (Zone snacks usually contain 1 oz. pf protein for both women and men). At first a kitchen scale may be useful to measure the protein which you can soon eyeball at home, restaurants, or on the go.
2. Fill the remainder of your plate with vegetables and some fruits.
3. Don't forget to add a small amount of monounsaturated fat (i.e. olive oil).[/quote:f872e224b4]
It really can be quite easy! The "technical jargon" that you read is more for the experienced zoners who enjoy a more in-depth discussion of zone chemistry. The zone can be very basic for beginners, or much more precise for those trying to be. You could say it is the best of both worlds!
crumbelina :P |
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RBrownson  Posts:0
 Newbie
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| 01/29/2004 8:04 PM |
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| Nice way to put it, Crumbelina!
Yes the Zone can be technical, if you want, or easy. It's all what you're interested in trying.
But no matter what, it works. I have lost 6 pants sizes in 8 months, am now in a healthy BMI, feel great, have energy and love living in the Zone. It is not hard to learn, if you just try.
Muriel, it sounds like you have a pretty negative attitude about this. I would challenge you to try it for a week or two, and then see what you think. And don't try to figure anything out, just follow the meal plan in A Week in the Zone.
You can simplify it and say it's all calorie based, but that's not true. If I ate 1100 calories of grapefruit for a month, I'd probably die of malnutrition. The Zone is about healthy food, in healthy portions, in a healthy balance, and at the right time. It's about keeping your body's system running optimally.
Would you put 1/2 gas and 1/2 coca cola in your car and expect it to run? And only fill up once a month? No, because it wouldn't work. Then why do we fill our body with unhealthy fuel at random times, and expect it to work? It doesn't. That's why I had an unhealthy BMI in April, felt tired all the time, and was constantly hungry. Now, I have energy, am in a healthy weight range, am still losing weight, and can control my hunger.
Please, give it a chance. We're not suggesting you eat all bacon and cabbage or anything. The foods are reasonable, and I've never met a doctor who would say fish, chicken, vegetables and nuts are unhealthy.
Remember, there are countless ways to explain the Zone because there are countless different learning styles out there. Find the one that makes sense for you. The Zone works. It is based on solid scientific research on the best way for the human animal to live. There are thousands out there that are showing proof of that every day.
We're all here to help and support you, if you are ready to change your life.
You can do it!
:)
Ronica |
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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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