Wednesday, September 19, 2012


Tart Cherry and Pomegranate Homemade Sports Drinks Help Reduce Delayed Onset Muscle Soreness (DOMS) in Athletes.

Antioxidant-rich Fruit Juices have Anti-inflammatory Properties that Help Reduce Muscle Pain after Exercise.

Some additional evidence has been reported since I wrote about this in 2010 (Juices from pomegranate, cherry and other colorful fruits improve recovery and decrease muscle soreness in athletes - BRT Insights).

Pomegranate and Tart Cherry Juices - Sports Nutrition News - IRONMAN 11july2012 "Tart cherry juice contains numerous antioxidant and anti-inflammatory agents that can reduce pain and inflammation associated with osteoarthritis. ... Pomegranate juice is another rich source of bioactive compounds that reduce muscle soreness. Healthy men who drank pomegranate juice for eight days before muscle-damaging exercise experienced less muscle soreness."

Researchers Say Tart Cherries Have 'the Highest Anti-Inflammatory Content of Any Food' - Cherry Marketing Institute 30may2012 "Tart cherries may help reduce chronic inflammation ... according to new research from Oregon Health & Science University presented today at the American College of Sports Medicine Conference (ACSM) in San Francisco, Calif.(1) In fact, the researchers suggest tart cherries have the "highest anti-inflammatory content of any food" ... The inflammation benefits could be particularly important for athletes, according to Kuehl's previous research. In a past study he found that people who drank tart cherry juice while training for a long distance run reported significantly less pain after exercise than those who didn't.(2)"

Tart Cherry Juice Reduces Muscle Pain and Inflammation - Oregon Health & Science University 07july2010 "Tart cherry juice may be a safer way to treat muscle pain and inflammation than over-the-counter pain relievers such as ibuprofen, according to researchers at Oregon Health & Science University. A study of athletes who competed in Oregon’s Hood to Coast Relay showed runners who consumed Montmorency cherry juice for a week prior to the race and on race day reported significantly less pain than runners who received a placebo."

Efficacy of tart cherry juice in reducing muscle pain during running - J Int Soc Sports Nutrition 2010. "Long distance running causes acute muscle damage resulting in inflammation and decreased force production. ... Tart cherries, rich in antioxidant and anti-inflammatory properties, may have a protective effect to reduce muscle damage and pain during strenuous exercise. This study aimed to assess the effects of tart cherry juice as compared to a placebo cherry drink on pain among runners in a long distance relay race. ... Conclusions: Ingesting tart cherry juice for 7 days prior to and during a strenuous running event can minimize post-run muscle pain."

Homemade Sports Drink Recipe that uses Tart Cherry or Pomegranate Juice

Athletes who use these fruit juices to help reduce Delayed Onset Muscle Soreness (DOMS) may want to incorporate the same juices into the sports drinks that they use to maintain good hydration during exercise.  My homemade isotonic sports drink recipe shows how antioxidant-rich tart cherry or pomegranate juices can be diluted precisely to make a great tasting sports drink.

More about:
Grape juice sports drink DIY recipe for reducing delayed onset muscle soreness in athletes - BRT Insights 21aug2010.
Food & Drink for Athletes and Outdoor Activities - BRT Insights.

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Saturday, September 08, 2012


Hot and Sour Zucchini Chips - Raw Dehydrated and Tasty

I saw a recipe for fried Chipotle Lime Zucchini Chips, so I decided to combine those lime and hot chili flavors in a dried raw chip made in my food dehydrator. The giant zucchinis that many gardeners are so desperate to get rid of this time of year are just the right size for making dried zucchini chips. I marinaded zucchini slices in lime juice, then sprinkled them with cayenne before drying. This produced nice crispy chips with a distinct sour flavor, but my cautious sprinkle of cayenne didn't make the chips hot enough for my taste. Next time I'll add more cayenne or maybe use liquid chipotle hot sauce on the zucchini chips as I have done in the past.

hot and sour chipotle lime zucchini slices
Hot and sour chipotle lime zucchini slices ready for drying.

hot and sour chipotle lime raw dehydrated zucchini chips
Not quite hot enough chipotle lime raw dehydrated zucchini chips ready for eating !!

Hot Mustard Flavored Raw Dried Zucchini Chips

The chauffeur left my Grey Poupon in the Rolls Royce again, so all I had was the store brand dijon mustard that I found in the back of the refrigerator. Nevertheless, my mustard flavored zucchini chips came out great. The hot part of the mustard flavor doesn't survive the drying process, but the zucchini mustard chips have a nice subtle mustard flavor. The beer is cold in the refrigerator, the baseball game will be on TV pretty soon, and all of these chips will all be gone before the 9th inning !!

dijon mustard raw dehydrated zucchini chips
Ordinary dijon mustard makes pretty great raw dehydrated zucchini chips !!

More about:
Pickle-Flavored Zucchini Chips and Dried Pickle Recipes Made in a Food Dehydrator - BRT Insights.
Food & Drink for Indoor Snacks and Outdoor Activities - BRT Insights.

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