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chrissie  Posts:3
 Newbie
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| 03/15/2008 4:20 PM |
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| I am so new to this and was wondering if one food item can count as 1 block? Like a container of cottage cheese is 2.5 fat, 8 carb, and 10 protien. I know it is not exact (3,7,9) but will that do, or should I put together an exact snack? TIA:unsure: |
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Alene  Posts:305
 Zoner
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| 03/16/2008 2:36 PM |
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Hi Chrissie! Welcome!
Do you mean can one food item be used for one block of P/C/F in your whole meal? I'm not quite understanding, sorry. IF you do mean could you use that CC for one each of your P/C and F.....its probably close enough to do that but balance out a little less fat (because it has almost 2F's in it) with the rest of your choices in the meal.
For some people, using all dairy doesnt keep them in the Zone so I'd suggest the rest of your meal not contain dairy but the only way you can really tell is whether or not you're hungry in 4 hrs.
Hope I helped!!! lol Alene |
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Alene  Posts:305
 Zoner
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| 03/16/2008 2:38 PM |
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| OK, I'm sorry, I missed the part about it being a snack!!! LOL Yes, you could use it that way but its a little high on the fat, as I mentioned, almost 2 blks. AND, in this case, see if it holds you 2-3 hrs. after eating it and you'll know if the dairy worked for you as your only snack! Personally, I like to do a small portion of CC, add some almonds and some fruit for the snack....yummy and I'm not getting just dairy that way. |
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Sue K  Posts:8551
 Zone Expert

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| 03/16/2008 2:53 PM |
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Hi chrissie, There are a few foods that can be considered balanced P, C, and F by themselves as long as they contain enough fat, but cottage cheese is not usually one of them (e.g. yogurt, milk, soft tofu, tempeh, and some other soy foods). You would typically add add one block of C and one block of F to each block of cottage cheese (10 grams of P is still close enough to ccall it 1 block of P). Your variety sounds unusually high in carbohydrate, so you might be able to get away with it if you add some fat. One fully balanced Zone block contains 7g P, 9g C and 3g F, as you posted. Your cottage cheese is not high in fat. It would be fine to have a meal or snack with all dairy for the P source (e.g. 3 blocks of cottage cheese, or low fat cheese, or yogurt, etc.). I've never heard that dairy doesn't allow people to stay in the Zone. Some individuals don't stay in the Zone as well with liquid snacks and meals, but this applies to any liquid, not dairy (milk) in particular. Refer to this for more info: http://www.zonediet.com/tabid/133/itemid/470/Will-a-liquid-meal-in-the-correct-ratio-get-me-to.aspx |
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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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chrissie  Posts:3
 Newbie
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| 03/17/2008 8:36 AM |
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| Thanks for the replies. Yes, I just noticed my brand of Cottage cheese is high in carbs because I accidently got the high fiber brand. Oops! Thanks for your answers. This can be a little confusing at first. I just read a week in the zone and have been playing with it. Today will be my first full day. I can't wait to get the hang of it so I can get my husband in the zone aswell. :P |
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Alene  Posts:305
 Zoner
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| 03/17/2008 11:49 AM |
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On the Food Block Guide it says one Fat block is 1.5 grams of fat.......where does the 3 come from Sue? And, like I stated earlier, some people dont stay in the Zone as well with a large amount of dairy in one meal. |
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Sue K  Posts:8551
 Zone Expert

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| 03/17/2008 1:59 PM |
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chrissie, It's the insulin stimulating C that is counted for the Zone (insulin stimulating C = total C minus total fiber in the specific food). I'd assumed you'd already subtracted any fiber in the amounts you posted for your brand of cottage cheese. If you hadn't, by subtracting the fiber you may find that cottage cheese is not so high in C after all. To clarify, it takes 3 grams fat to balance one Zone block. With the block system half of that fat (1.5 g) is in the low fat protein block, and teh other half (1.5 g) is in the F block. If you use the block system and choose a fat free protien source(e.g. protein powder, fat free dairy, egg whites, etc) then you'd double the number of fat blocks you add, in order to make up for the fat that's missing from the P block. Also, in case you haven't yet stumbled upon the corrections to the book you have, "A Week in The Zone", note that pineapple and melons (canteloupe, watermelon, honeydew, etc.), classified as favorable carb when that book was written, are now considered to be unfavorable carb. You'd be better off keeping their use to one block or less per meal. 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:5306
 Zone Expert

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| 03/18/2008 11:56 AM |
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Hello Chrissie! I have been limited in my "free time" lately, so haven't been out to check the boards! But, I recall seeing your question the other day, didn't have time to respond, but I have a few comments to make, now that others have also responded. I think your cottage cheese a bit high in carb, as well. However, you mentioned fiber being in the cottage cheese, and so you may subtract off the fiber from your total carb to get your net carb. You may find that you might need to add a bit of carb to it, in order to balance it out. I love to add blueberries to my cottage cheese! Also, the protein is a bit high. Looks to me like it falls between 1-2 blocks. So, you could consider it a 1.5 block snack, or you could reduce the serving size to make it closer to one block (and then your carbs and fat will also decrease). And, the serving size that you listed contains 2.5 grams of fat. As Sue explained, a FULL block of fat is 3 grams. However, the food block guide lists fat as 1.5 grams per block. It is assumed that each block of protein contains "hidden fat". That is why Alene had felt that the cottage cheese was higher in fat, because normally we would add fat to our meals/snacks, but you would not do it in this case, since the cottage cheese already contains adequate fat. Keep in mind, if you reduce the serving size to adjust the protein to one block, then you will also have to consider how much fat you have there, and you may have to supplement in a little bit. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Wendy  Posts:24
 Aspiring
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| 03/19/2008 3:18 PM |
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I think I am getting frusturated.. The more posts I read, the more it doesn't make any sense to me at all.. :crazy: I can't understand what you are talking about is the first and second paragraph.. I did the zone for 3 months, lost 30 lbs.. so I did something right.. I guess.. but im back doing it.. and this time, its not as easy..im having a hard time staying on track.. its day 3 (ish) and i am just wanting to eat.. |
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"you can't always change the way things are but you can change the way you choose to see them." |
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Cranberrycat  Posts:5306
 Zone Expert

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| 03/19/2008 11:34 PM |
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Wendy, I wasn't sure, were you asking me, or were you asking Sue? |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Wendy  Posts:24
 Aspiring
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| 03/20/2008 10:50 AM |
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sorry cranberrycat.. Im just frusturated *sigh* It was directed to Sue.. all of the math just doesn't make sense.. she responded to try to explain, but I am still having trouble.. not sure where the barrier is.... hmmm
Im also finding that if I just eat the basics.. chicken and veggies.. and not adding anything.or cheese, almonds and fruit for a snack. i have a better time.. like those muffins leave me bloated, the chicken stirfry i tried to make had teriaki sauce in it.. and that left me really tired.. im sensitive to bakers yeast and chemicals.. so maybe I just answered it right there.. stick to what I know.. just sometimes gets boring.. oh well.. I am talking to myself now.. ha.. have a great day all!.. |
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"you can't always change the way things are but you can change the way you choose to see them." |
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Sue K  Posts:8551
 Zone Expert

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| 03/20/2008 11:08 AM |
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Hi Wendy,
In my last post to chrissie (3-17-2008, 1:59PM), the first paragraph is a reply to a specific question that was asked about the details of chrissie's particular cottage cheese.
It's not necessary for you to go into all that detail to eat in the Zone.
The second paragraph is detailed info about fat blocks. It simply means if you use the block system and choose a fat fee protein (e.g. eggwhites, protein powder, fat free dairy products) you should double the amount of fat blocks you add to the meal or snack. |
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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:5306
 Zone Expert

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| 03/20/2008 12:43 PM |
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Wendy, I definitely hear your frustration. In my opinion, it is good that you are going through this. You are definitely learning what works for you and what doesn't work for you. Like the chicken and veggies-perhaps adding the other things put you out of the Zone. The teriyaki sauce in your stir fry is probably full of sugar or high-fructose corn syrup. Muffins don't work for me at all, either! Keep trying, keep experimenting. Keep a journal, and then you will be able to go back to it and know which meals are tried-and-true meals that you can depend on! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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cheril  Posts:181
 Zoner
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| 03/20/2008 7:27 PM |
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Wendy, If you're tired of the basic chicken and vegies...how about.... marinate chicken in balsamic vinegar w/lots of fresh garlic and rosemary then grill/broil it...serve with salad (oilve oil & vinegar dressing) and hot green vegies or marinate chicken in fresh lime and vinegar & chili powder ...grill/broil serve with black beans, salsa and guacamole maybe over a salad hot or cold chicken or find some low(er) fat chicken sausage or boneless breast, saute w/bell peppers, mushrooms, onion, garlic and crushed red pepper with (optional) add a bit of canned crushed tomato and fresh basil for a great meal
I hope this inspires some meal ideas. See the block guide to help with measurements making a meal for you and/or your family. Yes, same chicken and vegies but maybe a new twist.
If you eat seafood or fish that could also help mix up the chicken and vegie menu. Look at this, we only explored a couple options and a few different tastes!
If it is still cold where you live, lentil or black bean soup is very filling & warming. Adding chicken and some olive oil can make a one bowl meal. As a side it can mix things up.
Hope this helps. |
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Wendy  Posts:24
 Aspiring
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| 04/23/2008 11:12 AM |
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Cheril - Sorry it took so long to get back to you.. Thanks for the ideas! Ill put them to use! |
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"you can't always change the way things are but you can change the way you choose to see them." |
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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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