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A number of lawsuits have been filed in the USA alleging that fish oil products do not contain fish oil, JD Supra reported on 9 June. Filed in California federal courts, the lawsuits targeted well-known dietary supplement products, such as Dr Tobias Omega 3 Fish Triple Strength (by Mimi’s Rock) and GNC-brand Triple Strength Fish Oil (by International Vitamin and Nutra Manufacturing), according to the report. The allegations focused on the process used to create fish oil supplements—transesterification, JD Supra wrote. Transesterification is a chemical process used to obtain fatty acid ethyl esters from fish oil achieved by introducing an alcohol catalyst to the fatty triglycerides. The lawsuits claimed that the transesterification process intrinsically left the finished supplement products without any of the omega-3 fatty acids DHA or EPA, the report said. The plaintiffs also alleged that the resulting omega-3 molecules in the finished post-transesterification product were different to the omega-3 molecules naturally found in fish oil, JD Supra wrote. As a result, the lawsuits claimed that “once trans-esterified, fish oil is irrevocably transformed, such that it is no longer fish oil and therefore cannot be so named or labelled.” For this reason, the plaintiffs claimed that these products misled the public with false and deceptive labelling that was in violation of federal and state laws. The lawsuits were still in their early stages, according to JD Supra, but the potential impact was substantial with fish oil supplements representing a large consumer market. https://www.ofimagazine.com/news/us-lawsuits-target-fish-oil-supplement-producers

Flax Seed Oil is receiving an overwhelming response from athletic and bodybuilding enthusiasts. Flax Seed Oil has been around for a long time, and is now generating more interest than ever. So what’s all the hype about? Very simple! Flax Seed Oil is essential for optimum health and athletic performance! And “essential” means just that! Flax Seed Oil contains important fatty acids (Omega‐3) that are required for optimum health and must be eaten as part of your diet because your body cannot make them. Why is that so important? Most Kiwi’s are deficient in these critical nutrients. That means your body is not working as efficiently as it should. A tendency toward fatphobia and intense energy demands means athletes and body-builders are even more likely to fall into this category of nutrient deficiency. Energy Unlimited So if you are deficient, and Omega‐3 essential Fatty acids are important, what does that mean for you? The essential Omega‐3 fatty acids in Flax Seed Oil are used by your body to form hormone‐like compounds that nourish and strengthen every part of your body….. • Formation of healthy cell walls • Oxygen transport into cells • Hormone synthesis • Removal of saturated fats • Steroid production • Immune response • Energy metabolism for the heart muscle • Targeting of endocrine hormones • Regulating nerve transmission • Regulation of smooth muscle & autonomic reflexes Build Your Muscles The fatty acids in Flax Seed Oil are essential nutrients, just like vitamins and minerals. They are the bricks and mortar from which your body makes all the other fatty acids and hormone precursors critical to building strong lean muscle, as well as for building the stamina required for endurance. Fish vs Flax Omega‐3 has been widely popularised by the fish oil industry – many of the main stream brands are produced from the waste stream of fish processing plants so they have a strong motivation to sell them. The most important difference is that the omega-3’s found in fish can be made in your body from the omega‐3 in flax seed oil, but not the other way around. In other words the omega‐3 from flax seed oil is the only Omega-°©‐3 essential fatty acid. The omega-°©‐3’s in fish oil are just plain fatty acids – they aren’t essential because your body can make them from other foods, especially flax seed oil! Pump It Up In addition to providing essential nutrients, Flax Seed Oil delivers high-intensity fuel, essential for any athlete. Flax Seed Oil provides 9 calories of energy per gram, compared to just 4 calories per gram for carbohydrate and protein sources. Most importantly and very interesting, instead of contributing to unwanted body fat, omega-3’s fuel processes in the body that actually speeds up fat loss. Although Flax Seed Oil is described as a fat because of it’s molecular structure, the fatty acids act in the body as anti‐fats. What Secret? Flax Seed Oil used to be regarded as the ‘best kept secret’ amongst bodybuilders and athletes, - not any more! Sports supplementation used to be about males involved in bodybuilding and professional athletes – now there is an even mix of gender from kids, teens, women to grandparents with a diversity of sports where supplementation has become the norm. So at what level of fitness do you need Flax Seed Oil? If you are walking, talking, eating and breathing, then you need it for sustaining, maintaining, and excelling in athletic performance. Flax Seed Oil ranks in the top ten sports supplements on every website and personal trainers’ list because it improves response time, improves the metabolism of fats, aids in muscle repair at the cellular level by significantly improving the rate and quality of tissue repair. For many athletes the simplest way to enjoy a quality Flax Seed Oil is to blend it with your daily protein drink. The general recommendation is about one tablespoon per 50kg of body weight, several times a day depending on your varying intense energy demands. Flax Facts for Athletes • Improved stamina and endurance • Faster muscle recovery after workouts • Increased uptake and utilization of oxygen • Enhanced athletic performance • Faster recovery time after strenuous exercise • Increased energy without increasing body fat Quality is Paramount Flax Seed Oil is very delicate; like wine and coffee, when it is made well it is delicious and beneficial, when it is poor quality it tastes foul and is actively bad for you. The reason it often tastes bad is that omega-3’s oxidise very easily, and when they are oxidised, they taste revolting! Be sure to choose a Flax Seed Oil that is of the highest possible quality, with protection from light and oxidation, and which has been kept cool. Just like any oil, if it tastes bad, don’t eat it! Tru2U Sport Support Flax Seed Oil When choosing a product that is best for you, make sure it is truly the best! We focus on quality, producing exceptional freshness, pure extra virgin Flax Seed Oil that is cold pressed without heat, light or oxygen. Black HDPE bottles do not leach into the oil and is the only way to stop light from oxidizing the oil. With absolutely no additives, Tru2U complies with the WADA anti‐doping code. Tru2U Flax Seed Oil is a delicate oil with a great taste! • 100% pure, natural & unrefined • Cold pressed with no heat or light • Superior seed lines grown in Canterbury, NZ • Highest possible levels of Omega‐3 (60%) • HDPE black protective bottle to prevent oxidation • Guaranteed free of agricultural residues by independent laboratory testing • Easy to use drip free pourer – no mess www.tru2u.co.nz 0800 87 82 82 support@tru2u.co.nz

Simon Musgrave (B.Sc. Dip Sci. M.App.Sci) Tru2U Ltd A large and growing body of research shows substantial benefits from regular consumption of Montmorency Tart Cherry products, ranging from better sleep and muscle recovery to reducing gout and arthritis, as well as improving heart health and fighting certain cancers. In this review we focus particularly on the benefits for athletic performance at all levels. The Medicines Act 1981 contains provision under the Act in Section 60(c) for information which may contain “therapeutic claims” to be provided “to persons claiming to be available for consultation by other persons for therapeutic purposes and to persons privately consulting them.” This publication is intended for health, sport and nutrition experts to provide to clients who have consulted with them. For a more consumer friendly summary of the benefits of Montmorency Tart Cherries for athletes, the Tru2U Sport Support brochure is available online, and by emailing info@tru2u.co.nz. If you have a particular interest in the benefits of Montmorency Tart Cherries for sleep, the Tru2U Sleep Support brochure is also available online, and by emailing info@tru2u.co.nz. Revised 30th September 2014 Copyright © 2014 Tru2U Ltd May only be reproduced in full, and may only be distributed to individuals following expert consultation, or to those who intend to provide expert consultation. Table of Contents Overview.. 2 Muscle Recovery and Anti-Inflammatory. 2 Pain Relief. 2 Reducing uric acid levels.. 3 Reduced strength loss. 3 Reduced oxidative damage.. 3 Faster recovery.. 4 No blunting of adaptive responses. 4 Sleep. 5 Sleep deprivation increases fatigue.. 5 Athletes don’t get enough sleep.. 5 Increased sleep improves performance.. 6 How to get more sleep.. 6 Immune Boost. 7 All the antioxidants you need in one serving.. 7 Juice vs Capsules. 7 Synthetic vs Natural 7 References. 8 Appendix – Selected Full Abstracts. 11 Overview Montmorency Tart Cherries (MTC) contain significant levels of antioxidants, including melatonin and anthocyanins. These antioxidants provide significant benefits in three key areas of interest to athletes at all levels; 1. As an anti-inflammatory, with particular benefit for muscle recovery after exercise, and in arthritic or injured/swollen joints 2. As a sleep aid, particularly for those with insomnia, supporting quality sleep prior to early training sessions, and those travelling across time zones 3. As an immune boost to counter the immune-suppression caused by intense exercise MTC has been assessed by Drug Free Sport NZ as low risk, and the facilities of Tru2U process only cherry and flax seed oil products, with no potential for contamination with any substance banned by the WADA anti-doping code. Muscle Recovery and Anti-Inflammatory Taking MTC in the days leading up to significant exercise, on the day, and for two days after, leads to decreased muscle pain, reduced inflammation and immuno-suppression, faster return of muscle strength, and reduced muscle damage. Pain Relief Research conducted at Michigan State University found that tart cherries contained the highest concentrations of anthocyanins 1 and 2, which help block enzymes in the body called cyclooxygenase 1 and 2 (popularly known as COX-1 and COX-2) (Seeram and Momin et al. 2001). Some pain medication works by inhibiting COX-1 and COX-2, which may explain why some people find that tart cherries help ease pain. The same research showed that MTC’s are the richest source of anthocyanins 1 and 2 when compared to berries such as raspberries (which have only 10% of the levels of MTC’s), blackberries and strawberries. Anthocyanins 1 and 2 were not found in blueberries or cranberries. Tart cherries contain 30 to 40 milligrams of anthocyanins 1 and 2 in every 100 grams of fruit, and it takes approximately 8kg of fresh cherries to make one kg of juice concentrate. A standard 30ml/40gm serve of MTC juice concentrate therefore contains 150 to 200mg of anthocyanins 1 and 2. It is important to note that on average sweet cherries contain much lower levels of anthocyanins and phenols than MTC, less than half according to two studies (Kim 2005, Chandra 1992). The anthocyanins in a serving of MTC Juice Concentrate are equivalent to a standard 0.3 gm serving of aspirin (Seeram 2001). The anthocyanins in MTC have been shown to reduce muscle damage and pain after exercise, and promote faster recovery of strength, increased total antioxidant capacity and reduced inflammation and lipid peroxidation (Kuehl 2010). Reducing uric acid levels A unique benefit of MTC’s for athletic performance is the naturally high levels of uricase, an enzyme that breaks down uric acid. Uric acid levels are significantly increased during strenuous exercise, and may also be used as a marker of inflammation. MTC’s are well recognised for their ability to treat and prevent gout with research from as far back as 1950 showing reduced uric acid levels with MTC supplementation (Blau 1950, Jacob 2003) Reduced strength loss A study conducted at the University of Vermont gave 350mls of cherry juice or a placebo twice a day for eight days to 14 college men. On the fourth day, the men were asked to perform strenuous weight lifting of two sets of 20 repetitions each. Strength loss after exercise was only 4 percent with the juice compared to 22 percent with the other beverage, and pain significantly decreased after cherry juice consumption (Connolly 2006). In addition the supplemented group reported that the development of pain was significantly attenuated, and that the peak pain scores occurred at 24h as opposed to 48h in the placebo group. These results demonstrate both reduced pain and faster recovery from pain. The level of fitness of the participants was not identified, which means the effect may not be so dramatic with high level athletes, however the effect is substantial and the very low P values indicate the effects may be relied on. Reduced oxidative damage Significant exercise increases free radical activity, which can result in altered cell signaling (Powers & Jackson, 2008; Powers et al., 2010), degradation of cellular performance (Powers & Jackson, 2008; Powers et al., 2010; McAnulty et al., 2011), and as a result, cause a reduction in physical performance (Vollaard et al., 2005; Hillman et al., 2012). Numerous studies, including one from the Johns Hopkins Hospital in Baltimore concluded that anthocyanins in tart cherries significantly lowered inflammation and pain in animals. The proposed mechanisms are due to anthocyanins’ anti-inflammatory and antioxidant properties, which lower oxidative stress following inflammatory insult (Tall 2004). A recent study with trained cyclists showed significantly attenuated oxidative and inflammatory response after 7 days of MTC supplementation, with a simulated high-intensity stochastic road cycling trial, lasting 109 min, completed on days 5, 6 and 7 (Bell 2014). The focus on the effects of back-to-back performances is important. Faster recovery An English study of recreational marathon runners showed that tart cherry supplementation significantly improved recovery of strength, reduced inflammation and reduced oxidative stress (Howatson 2010). A similar US study found similar results, and in addition reported that the participants taking the MTC drink were highly likely to use it again (Kuehl 2010). A cross-over study of 10 well trained athletes who performed 10 sets of high intensity leg extensions (80% of their one-repetition maximum), both with and without MTC supplementation, showed that the cherry group recovered much faster and also regained strength faster (Bowtell 2011). It is interesting to note that in both the above studies, strength loss immediately post-exercise period was not different between treatment and placebo groups, but that strength recovery was faster in the supplemented groups. These results point to protection against the secondary damage response to strenuous exercise, rather than protection during exercise. No blunting of adaptive responses Concerns have been raised with regard to inhibiting inflammation and oxidative stress because of the possible blunting of adaptive responses after antioxidant supplementation (Gomez-Cabrera et al., 2005, 2006, 2008a). The cited studies used vitamin C or allopurinol supplementation to blunt oxidative stress using human (Gomez-Cabrera et al., 2006) and/or animal cohorts (Gomez-Cabrera et al., 2005, 2008b); however, there is a lack of evidence demonstrating attenuated adaptation using cherry or any other functional food products. In direct contrast Yfanti et al. (2010) demonstrated that 12 weeks of vitamin C and E supplementation had no negative effects upon adaptations to endurance training. Additionally, polyphenols have also been suggested to enhance adaptation in animal models, where resveratrol-fed rats showed an ~ 21% improvement in endurance performance (Dolinsky et al., 2012). It is important to note that there are many scenarios where optimal recovery is more important than physiological adaptation, e.g., tournament scenarios, where the ability to perform on a daily basis may be required. Sleep Melatonin is the hormone we produce as we wind down to go to sleep. When we have trouble sleeping or a disrupted sleep cycle (whether through stress, hormonal fluctuations, health issues, jet lag, international travel, or a host of other reasons) it usually means we are not producing enough melatonin. Sleep deprivation can have significant effects on athletic performance, especially submaximal, prolonged exercise. Compromised sleep may also influence learning, memory, cognition, pain perception, immunity and inflammation. Furthermore, changes in glucose metabolism and neuroendocrine function as a result of chronic, partial sleep deprivation may result in alterations in carbohydrate metabolism, appetite, food intake and protein synthesis. These factors can ultimately have a negative influence on an athlete’s nutritional, metabolic and endocrine status and hence potentially reduce athletic performance. Sleep deprivation increases fatigue It is logical that less sleep will increase fatigue – this was recently quantified in national level Australian athletes (Sargent 2014). Sleep is an essential component of a training regime, with a minimum of eight hours sleep required in adults to prevent neurobehavioural deficits in daytime performance (Van Dongen 2003). Chronic sleep deprivation has been associated with the stimulation of inflammatory responses (Irwin 2008), impaired physical performance (Mougin 1991) and impaired mental performance (Alhola 2007). Additionally, studies have found reductions in endurance exercise performance following one night of sleep deprivation (Oliver et al., 2009), and associations between over-reached soccer players and sleep quality have also been established (Brink et al., 2012). Athletes don’t get enough sleep A number of studies have shown that high level athletes routinely have less than the ideal amount of sleep. A group of Olympic athletes achieved only 6h 55m sleep in an out of competition training phase (Leeder 2012) and a group of national level Australian athletes (also in an out of competition training phase) achieved only 6h 30m sleep (Sargent 2014). In the same study Sargent found that early morning training sessions had a dramatic impact on total sleep time – the earlier the start time of the training, the less total sleep was achieved. Even though the athletes attempted to increase their sleep time with earlier bed times on nights prior to an early morning training session, total sleep time was not significantly increased by increasing time in bed. An interesting outcome from the same study is that the athletes spent an average of about 8h 20m in bed, but only slept an average of 6h 30m. In particular an early bed time on the nights before early training increased the time in bed but did not significantly increase the time asleep. Making better use of time in bed by increasing time asleep, particularly on nights prior to early training sessions, may be achieved with the use of a sleep aid such as Tru2U Sleep Support. Lack of sleep is exacerbated even further leading up to, and during, significant competition events (Erlacher 2011). Increased sleep improves performance Increasing sleep times of athletes has been shown to significantly improve performance. When six basketball players were instructed to obtain as much extra sleep as possible following 2 weeks of normal sleep habits, faster sprint times and increased free-throw accuracy were observed at the end of the sleep extension period. Mood was also significantly improved, with increased vigour and decreased fatigue (Mah 2011). The same research group also increased the sleep time of swimmers from their usual sleep amount to 10 h per night for 6–7 weeks. Following this period, 15 m sprint, reaction time, turn time, and mood all improved. How to get more sleep When taken 30-60 minutes before bed a natural supplement of melatonin such as Tru2U Sport Support boosts our melatonin levels and helps us to both get to sleep, and stay asleep, producing a more restful and restorative sleep. At those times where it is important to adjust the time of going to sleep, including prior to early start training and after international travel, the same supplement will encourage our circadian rhythm to adjust to the new time frames. Tart cherries are one of the few known food sources of melatonin, a potent antioxidant that helps improve the body’s circadian rhythms and natural sleep patterns (Burkhardt 2001). The same study, conducted at the University of Texas Health Science Center found that tart cherries contain substantial amounts of melatonin, at levels higher than normally found in human blood. In a randomised, double-blind, placebo-controlled, crossover design, 20 volunteers consumed either a placebo or tart cherry juice concentrate for 7 days. The placebo group experienced no change in their melatonin levels or sleep patterns, whilst those receiving MTC experienced significant (P < 0.05) increases in time in bed, total sleep time and sleep efficiency total (Howatson 2011). These results are notable given the comparatively short time frame of the study. Independent laboratory testing of ingredients and proprietary blending technology ensures that the Tru2U Sport Support range delivers a standardised level of 27-30mcg of melatonin per serving. With over eight years of experience working with sleep deprived people, this dosage has been found to be sufficient for the average adult to reliably achieve quality sleep. Teenagers and children as young as eight months are also able to use MTC as a sleep aid, with the serving size reducing in proportion to body weight. For over six years Tru2U has offered a performance based money back guarantee on their MTC range– if no improvement in sleep has been achieved after a month of consistently taking the correct dosage, you can have your money back. Even though this guarantee is totally trust based, with no evidence required of non-performance, consistently less than 1% of clients call on the guarantee. The Tru2U Sport Support range offers the same guarantee – better sleep or your money back. Simply take the correct dosage 30-60 minutes before bed time for one month, and if your sleep hasn’t improved you can have your money back. Immune Boost Thousands of studies spanning decades of research consistently and repeatedly show that maintaining a high antioxidant defense system lowers a person’s risk for disease, stimulates the immune system, protects brain neurons from damage, and possibly even slows the aging process. All the antioxidants you need in one serving Nutrition experts estimate a person needs to consume 3,000 to 5,000 ORAC units a day to reach a significant antioxidant capacity in the blood associated with health benefits. MTC juice concentrate has an ORAC of capacity of 12,800 units per 100gms, so a single serving of juice concentrate (30mls/40gms) delivers 5,120 ORAC units, more than an entire day’s recommendation (Wu 2004). Juice vs Capsules The majority of MTC research has been undertaken on juice concentrate, which has multiple advantages including extended nutrition properties, and a minimum of processing which preserves the natural co-factors. An Oregon State University study found that the phenolics and anthocyanins of MTC are concentrated in the skins (Chaovanalikit 2004). The technology behind Tru2U Sport Support capsules utilises the skins of MTC’s. Texas A&M University research using this technology has shown significant benefits from as little as one capsule per day – the research was presented at the 2014 Conference of the International Society of Sports Nutrition, and will soon be published (Kreider R 2014). While the vast majority of research on MTC and sport has utilized MTC juice concentrate, providing confidence in its efficacy, recent research supports MTC skin powder as a viable alternative with initial indications proving to be very positive. Synthetic vs Natural It is possible to obtain synthetic melatonin on prescription from your doctor, or by importing it for personal use. There are no known contra-indications or interactions for MTC, and there are multiple additional benefits from the antioxidants other than melatonin. In contrast synthetic melatonin, even though it is described as “natural” or “nature identical” has a number of side effects, and is required at much higher doses to be effective due to it’s low bioavailability. For reference list, please contact support@tru2u.co.nz

A Close-Up Look at Today's New Antioxidant Super Fruit Researchers continue to explore the benefits of "superfruits," a unique group of nutrient-rich fruits that contain natural compounds shown to have potential disease-fighting properties. Few fruits fall into this category and emerging science shows tart cherries (technically known as Prunus cerasus) are among them. Tart cherries, commonly found in dried, frozen and juice forms, are rich in antioxidants and contain potent phytonutrients including anthocyanins – plant pigments that have been linked to a variety of health benefits – and melatonin, which may help aid with sleep. The Cherry Nutrition Report provides a scientific overview of the growing body of evidence on the health benefits of tart cherries and their compounds. Research suggests tart cherries may reduce inflammation and ease the pain of arthritis and gout. Emerging studies suggest cherries may offer protection against heart disease and certain cancers, reduce the risk of diabetes and insulin resistance syndrome and aid in the treatment and possible prevention of memory loss. Tart Cherries at a Glance Antioxidants (ORAC score per 100 grams) cherry juice concentrate: 12,800 ORAC units dried cherries: 6,800 ORAC units frozen cherries: 2,033 ORAC units canned cherries: 1,700 ORAC units Pigments: anthocyanins Nutrients: Tart cherries are excellent sources of beta carotene (vitamin A). In fact, they contain 19 times the beta carotene of blueberries and strawberries. Cherries also are rich in vitamins C and E, and provide potassium, magnesium, iron, folate and fiber. Tart cherries are one of the few known food sources of melatonin – a potent antioxidant that helps regulate our circadian rhythms and natural sleep patterns. Other phytonutrients: quercetin, kaempferol, chlorogenic acid, p-coumaric acid, gallic acid, perillyl alcohol, D-glucaric acid. Emerging research suggests that cherries or the natural compounds found in cherries may help… Reduce inflammation and ease the pain of arthritis and gout Offer protection against cardiovascular disease and certain cancers Reduce the risk of diabetes and insulin resistance syndrome Aid in the treatment and possible prevention of memory loss The Power of Red Tart cherries contain powerful antioxidants called anthocyanins – which provide the distinctive red color and may hold the key to the benefits locked inside (Chandra 1992,Wang 1997, 1999). Studies suggest that these disease-fighting pigments possess antioxidant, anti-inflammatory, anti-aging and anti-carcinogenic properties (Blando 2004).Tart cherries are one of the richest sources of anthocyanins. The unique health benefits of cherries first came to light in the 1990s, when numerous studies were published describing the antioxidant content of this fruit. Spurred by what was then anecdotal evidence that cherries alleviated the pain of arthritis and gout, researchers discovered that cherries had high antioxidant activity. Additional studies identified the active antioxidants as eight polyphenolic compounds, including anthocyanins, chlorogenic acid, gallic acid, p-coumaric acid, and quercetin (Wang 1999). Research conducted at Brunswick Laboratories in Wareham, Massachusetts, found that tart cherries contain a class of compounds that act like superoxide dismutase (SOD), a powerful enzyme and cellular antioxidant. ANTHOCYANINS Anthocyanins that give tart cherries their deep, rich color belong to a large group of phenolic compounds called flavonoids. Of the 150 different flavonoids found in plants, anthocyanins appear to have the greatest antioxidant capacity (Elliott 1992). Research conducted at Michigan State University found that tart cherries contained the highest concentrations of anthocyanins 1 and 2 – which help block enzymes in the body called cyclooxygenase 1 and 2 (popularly known as COX-1 and COX-2) (Seeram and Momin et al. 2001). Some pain medication works by inhibiting COX-1 and COX-2, which may explain why some people find that tart cherries help ease the pain of arthritis and gout. The researchers found that cherries were the richest source of these beneficial compounds compared to various berries, including raspberries, blackberries and strawberries. Anthocyanins 1 and 2 were not found in blueberries. Tart cherries contain 30 to 40 milligrams of anthocyanins 1 and 2 in every 100 grams of fruit. Tart cherries contain significantly more anthocyanins and phenols than do sweet cherries. For example, one study found that the total phenolic content of sweet cherries ranged from 92 to 147 milligrams/100 grams, while the same amount of tart cherries contained up to 312 milligrams, or more than twice the phenols (Kim 2005, Chandra 1992). Source: Seeram and Momin et al. 2001. Anthocyanins are more effective than vitamin C, four times more potent as an antioxidant than the well-known vitamin E (Rice-Evans 1995), and have been compared to ibuprofen, aspirin, and naproxen for their anti-inflammatory action (Seeram 2001). Numerous studies, including one from the Johns Hopkins Hospital in Baltimore concluded that anthocyanins in tart cherries significantly lowered inflammation and pain in animals.The proposed mechanisms are due to anthocyanins’ anti-inflammatory and antioxidant properties, which lower oxidative stress following inflammatory insult (Tall 2004). As for the potency of COX inhibition, researchers indicate that one serving of tart cherries (canned) is the equivalent of 1.41 grams of aspirin. A serving of tart cherry juice contains the equivalent of 0.30 grams of aspirin; and frozen cherries equal 0.90 grams. A standard aspirin tablet is 0.325 grams. ANTIOXIDANTS Oxygen is an important component of the air we breathe.We couldn’t survive without it. But oxygen can also be a source of free radicals – unstable oxygen molecules associated with cancer, heart disease and the effects of aging. Luckily, antioxidants can counter, scavenge, and deactivate these damaging free radicals.Thousands of studies spanning decades of research consistently and repeatedly show that maintaining a high antioxidant defense system lowers a person’s risk for disease, stimulates the immune system, protects brain neurons from damage, and possibly even slows the aging process. Oxidative stress associated with disease occurs when oxidative damage exceeds our antioxidant defenses.That antioxidant system depends on the food we eat. A lab testing procedure called Oxygen Radical Absorbance Capacity or ORAC measures the total antioxidant capacity of foods.ORAC measures how many oxygen radicals a specific food can absorb and deactivate (Ou 2001). The more oxygen radicals a food absorbs, the higher its ORAC score.The higher the ORAC score, the better a food may be in helping our bodies fight diseases like cancer and heart disease. Nutrition experts estimate a person needs to consume 3,000 to 5,000 ORAC units a day to reach a significant antioxidant capacity in the blood associated with health benefits. Just slightly more than 3 ounces (100 grams) of tart cherry juice concentrate supplies 12,800 ORAC units. Just one ounce supplies 3,622 ORAC units, or more than an entire day’s recommendation. A quarter cup of dried cherries rates 3,060 on the ORAC scale and a half cup of frozen tart cherries supplies, on average, 1,362 ORAC (Wu 2004). A recent study published in the American Journal of Clinical Nutrition found that tart cherries ranked 14 in the top 50 foods for highest antioxidant content per serving size – surpassing well-known leaders such as red wine, prunes, dark chocolate and orange juice (Halvorsen 2006). OTHER PHENOLIC COMPOUNDS Tart cherries are rich sources of other phenolic compounds, such as gallic acid, p-coumaric acid, kaempferol, and quercetin, all of which are potent antioxidants. According to researchers at the University of California, ellagic acid is a potent antioxidant, anti-cancer, and anti-atherosclerotic compound (Seeram 2004). One study found that ellagic acid in fruit extracts reduced cancer cell proliferation in a dose-dependent fashion; that is, as ellagic acid increased, cancer cell growth decreased (Ross 2007). P-coumaric acid is another phenolic compound that exhibits strong antioxidant activity (Kim 2005). An in vitro study of human leukemia cells, found that p-coumaric acid, along with gallic acid and other phenols, enhanced cancer cell death (Dedoussis 2005). MELATONIN Tart cherries are one of the few known food sources of melatonin, a potent antioxidant that helps improve the body’s circadian rhythms and natural sleep patterns (Burkhardt 2001). A study conducted by Reiter and colleagues at the University of Texas Health Science Center found that tart cherries contain substantial amounts of melatonin, at levels higher than normally found in human blood. Montmorency cherries, which account for the majority of tart cherries produced in the U.S., contain 13.5 nanograms (ng) of melatonin per gram (Burkhardt 2001). Produced naturally by the body’s pineal gland at the apex of the brain, melatonin has been shown to do much more than regulate our sleep-wake cycle. Studies suggest that melatonin may help protect the vascular system, lessen inflammation, and reduce ischemia and reperfusion injury associated with surgery (Tan 2000, 2003, Cuzzocrea 2001, Lissoni 1997, Reiter 2001, 2000). A study conducted by Reiter and researchers from St. Marianna University of School of Medicine in Japan found that feeding chicks a diet containing plants rich in melatonin raised blood levels of melatonin, indicating that melatonin ingested from the diet is absorbed and enters the general circulation, after which it is capable of binding to sites in the brain and other tissues (Hattori 1995). Reiter and colleagues speculate that eating just a handful of tart cherries will increase melatonin levels in blood, thereby improving the body’s natural sleep patterns and potentially providing other health benefits. Potential Health Benefits of Tart Cherries Tart cherries and their compounds have been associated with a lowered risk for a number of diseases and disorders. ARTHRITIS AND GOUT For decades, tart cherries have quietly grown a devoted fan base of arthritis sufferers who routinely consumed the fruit (particularly as juice) to help soothe their symptoms. At the time, the only evidence was anecdotal.Today, however, there appears to be science behind the cherry folklore. The suspicion that cherries might help with arthritis and gout was first proposed in 1950 (Blau 1950).This preliminary study found that daily cherry consumption helped to relieve “gout attacks” and the pain associated with arthritis. After eating the cherries, the patients in the study had lower blood levels of uric acid. Elevated levels of uric acid are associated with the onset and progression of gout. Since then, several studies have confirmed this link, including a study from USDA’s Human Nutrition Research Center at the University of California, Davis where researchers found that healthy women (ages 20 to 40 years) who consumed two servings or 280 grams of cherries after an overnight fast showed a 15 percent reduction in uric acid levels, as well as lowered nitric oxide and C-reactive protein levels (Jacob 2003). The researchers conclude that “...compounds in cherries may inhibit inflammatory pathways” associated with gout. Additional studies suggest that consumption of cherries may be beneficial for the management and prevention of inflammatory diseases (Kelley 2006, van Acker 1995), including inflammatory pain (Tall 2004). Nitric oxide also has been implicated in both osteoarthritis and rheumatoid arthritis, while studies show that antioxidants scavenge this oxidant and potentially aid in the treatment or prevention of symptoms (Bezerra 2004, Remans 2005). HEART HEALTH Strong evidence indicates that diets rich in colorful fruits and vegetables may help lower heart-disease risk. Beyond the anti-inflammatory benefits, many of the phenolic compounds in cherries may offer protection against heart disease and stroke. The Zutphen Elderly Study is a longitudinal study on lifestyle and chronic diseases started in 1985 at the National Institute of Public Health and Environmental Protection in The Netherlands. It has produced a wealth of valuable information about diet and health. One published report from this study of 805 men (ages 65 to 84 years) who were followed for five years found that as flavonoid intake increased, the risk for coronary artery disease decreased.The relative risk for dying from heart disease was 58 percent lower in those men who consumed the most flavonoids compared to those men who consumed the least (Hertog 1993). Oxidative damage is a major contributor to nitric oxide-mediated functions of the vascular system and in the initiation and progression of cardiovascular disease. In a study on pigs, researchers at Indiana University School of Medicine in Fort Wayne found that anthocyanins, when consumed in large amounts, enhanced vaso-relaxation. Even small amounts protected arteries from oxidative damage (Bell 2006). Another study published in the Journal of Nutrition supports this effect and found that anthocyanins had a vasorelaxant effect on rat arteries that might help reduce cardiovascular mortality (Andriambeloson 1998). Numerous other studies show that other phenolic compounds found in tart cherries, such as quercetin, protect low density lipoproteins (LDL – the “bad” cholesterol) from oxidative damage, thus reducing their atherogenicity (Safari 2003). Anthocyanins in tart cherries also might lower blood lipids, thus reducing heart disease risk. In a study from the University of Michigan, varying amounts of whole tart cherry powder were fed to rats for 90 days. Results showed that the cherry-enriched diets significantly lowered plasma triglyceride and total cholesterol, fasting glucose and insulin, and a plasma marker of oxidative damage, while slightly raising high-density lipoproteins (HDL - the “good” cholesterol) and significantly elevating blood antioxidant capacity. The cherry-enriched diets also reduced “fatty liver” or the accumulation of triglcyeride and cholesterol in the liver. (Seymour 2007). C-Reactive Protein Tart cherries also may lower inflammatory processes associated with heart disease. C-reactive protein (CRP) is a substance found in blood that is a marker for inflammation in the body. High levels of this protein are associated with an increased risk of heart disease and low levels with a low risk.The link between elevated CRP levels and heart disease has been demonstrated repeatedly, and there is evidence that CRP may be a more important indicator of heart disease risk than high LDL ("bad") cholesterol. In an eight-year study involving 27,939 women at Brigham and Women's Hospital in Boston, more than half of the women who eventually developed heart disease had high CRP levels even though their LDL levels were not considered high (Ridker 2000, 2002). A study from the U.S. Department of Agriculture’s Human Nutrition Research Center at the University of California, Davis found that men and women who supplemented their diets with 280 grams of cherries for 28 days had a 25 percent reduction in CRP levels, suggesting reduced inflammation associated with atherosclerosis risk (Kelley 2006). CANCER PREVENTION Researchers believe tart cherries may have the potential to reduce the risk of colon cancer because of anthocyanins and cyanidin, another type of flavonoid found in cherries. Researchers at Michigan State University tested the potential anti-cancer effects of tart cherries in mice and human colon cancer cell lines (Kang 2003). In the study on mice, a diet containing cherries, anthocyanins, or cyanidin produced significantly fewer tumors compared to mice fed control diets. In the second study on human colon cancer cells, anthocyanins and cyanidin reduced cell growth.The researchers concluded that “...tart cherry anthocyanins and cyanidin may reduce the risk of colon cancer.” A review of the research published in the Journal of Biomedicine and Biotechnology concluded that anthocyanins in tart cherries may help inhibit tumor development and growth of human colon cancer cells (Blando 2004). Perillyl Alcohol Cherries are rich in a phytonutrient called perillyl alcohol (POH), which is a member of the monoterpene family, along with limonenes. Numerous studies indicate that POH may help prevent the formation and progression of certain cancers. How POH inhibits the growth of cancer is under investigation. Evidence suggests it helps rid the body of carcinogenic chemicals or interferes with signals that cause cells to divide rapidly. POH also might help revert tumor cells back to normal or differentiated cells so they are less likely to become cancerous (Belanger 1998). One study found that POH might help reduce the blood supply to cancer cells, thus starving them of oxygen and nutrition and aiding in their demise (Loutrari 2004). At the University of Wisconsin-Madison, researchers found that leukemia cells self-destructed (a condition called apoptosis) when exposed to POH in vitro (Clark 2006). POH has been shown to induce the regression of 81 percent of small breast cancers and up to 75 percent of advanced breast cancers in animal studies (Haag 1994). POH was up to five times more potent than the other known cancer-reducing compounds at inducing tumor regression. Several studies also show that POH might aid in reducing a type of brain cancer called glioblastoma multiforme. This type of cancer forms from glial or support tissue in the brain. It progresses rapidly, is difficult to treat, and prognosis is poor. A study from the University of Wisconsin found that POH helped sensitize glioma cells to radiation and chemotherapy, thus possibly being useful as an adjunct therapy to conventional treatments for this form of brain cancer (da Fonseca 2006, Fernandes 2005, Rajesh 2003). Additional studies suggest POH might lower the risk for cancers of the prostate (Chung 2006), breast (Yuri 2004, Wagner 2002), lungs (Xu 2004), liver (Crowell 1999), and skin (Barthelman 1998). DIABETES Tart cherries and their compounds appear to aid in diabetes control and in reducing the complications associated with this disease. In a study from Michigan State University, partially funded by the U. S. Department of Agriculture, the effects of extracts of anthocyanins from tart cherries were tested on mouse pancreatic cells, which produce the hormone insulin in the presence of glucose (sugar). Results showed that anthocyanin-exposed cells increased insulin production by 50 percent compared to cells not exposed to anthocyanins.The researchers conclude that cherries might be useful in the prevention of type 2 diabetes (Jayaprakasam 2005). In another study on rats, a single dose of anthocyanins decreased fasting blood glucose levels by 19 percent and improved glucose tolerance by 29 percent. After one month of treatment with anthocyanins, fasting blood glucose levels had dropped to half of the pretreatment levels and glucose tolerance had improved by up to 41 percent (Cherian 1992). Small blood vessels, called capillaries, are damaged in diabetes as a result of elevated blood sugar levels. Collagen proteins become linked to the elevated sugar and form abnormal complexes that damage tissues and blood vessels. One study on rats found that anthocyanins significantly reduced the formation of these abnormal protein complexes (Cohen-Boulakia 2000). Retinopathy is a serious complication of diabetes, resulting from the overproduction of abnormal proteins produced when the body attempts to repair damaged capillaries. Anthocyanins appear to prevent this damage to blood vessels and also might prevent production of abnormal proteins. In one study, this damage was significantly reduced in 12 diabetic patients who consumed 600 milligrams of anthocyanins a day for two months (Boniface 1996). In another study, 31 patients with diabetic retinopathy showed marked improvement in permeability and a reduced tendency to hemorrhage when treated with anthocyanins (Scharrer 1981). Studies have shown that tart cherries have a low glycemic index (GI) score of 54 (any score less than 55 is considered low), thus producing only a mild rise in blood sugar levels associated with lowered risks for diabetes and weight gain. Dried cherries have a moderate score of 58. Canned cherries have a higher GI score of 76, possibly because of the effects of processing (Glycemic Index Laboratories,Toronto, Canada). BRAIN HEALTH The brain is particularly susceptible to oxidative damage, since it accounts for about 20 percent of the total body’s oxygen consumption, but it is only about 2 percent of the body’s weight. Numerous studies show that the phytonutrients in tart cherries aid in protecting neurons in the brain from oxidative damage associated with neuronal loss. Researchers at USDA’s Human Nutrition Research Center on Aging at Tufts University in Boston state that there is “...ample research [that] indicates age-related neuronal-behavioral decrements are the result of oxidative stress that may be ameliorated by antioxidants” (Joseph 1999). This oxidative damage has been linked to a higher risk for memory loss, dementia, and even Alzheimer’s disease, while antioxidant-rich phytonutrients, such as the phenols, help reverse the course of neuronal and behavioral aging, and possibly improve memory (Gailli 2002, Joseph 1996, Andres-Lacueva 2005, Shukitt-Hale 2006, Lau 2005). In a study from Korea, cherry phenolics protected brain neurons from oxidative damage in a dose-dependent fashion, primarily due to the amount of anthocyanins in the fruit (Kim 2005). Another study investigated the effects of anthocyanins on cerebral ischemic injury (stroke) in rats. Results showed that rats fed anthocyanins had significantly less damage to brain tissue from reduced blood supply caused by stroke. The researchers concluded that “...consumption of anthocyanins may have the possibility of a protective effect against neurological disorders, such as brain ischemia” (Shin 2006). An animal study from Spain found that anthocyanins were able to cross the blood brain barrier and localize in various brain regions important for learning and memory (Andres-Lacueva). Researchers at Tufts University conclude that anthocyanins show the most efficacy in penetrating the cell membrane and in providing antioxidant protection (Galli 2002). OTHER HEALTH BENEFITS Tart cherries or their compounds also may have additional benefits, although the research is still emerging. Weight Management One study found that feeding anthocyanins to mice that were on high-fat diets suppressed the diet-induced increase in body weight gain. While high-fat diets typically cause hyperglycemia, hyperinsulinemia, and hyperleptinemia, all of these effects were normalized with anthocyanin supplementation (Tsuda 2003). The Cherry Nutrition Report is a summary of the scientific literature on the health benefits of tart cherries and their compounds. The report was commissioned by the Cherry Marketing Institute (CMI), an organization funded by North American tart cherry processors and growers. The intent of the report is to provide an overview of the scientific evidence, not to provide individual recommendations. The information is not intended to substitute for the advice of a physician or another healthcare professional. Technical review of the report was provided by: Russel Reiter, Ph.D. Department of Cellular and Structural Biology University of Texas Health Science Center

The Science Behind Tart Cherries After years in the shadow of other fruit, tart cherries are emerging as a major Super Fruit. A substantial and growing body of scientific research has linked tart cherries to anti-inflammatory benefits, reduced pain from gout and arthritis and an extensive list of heart health benefits. Recent studies even suggest tart cherries can help reduce post-exercise muscle and joint pain. Available dried, frozen and in juice and concentrate, tart cherries contain a unique package of antioxidants and beneficial phytonutrients, including anthocyanins — the pigments that give cherries their bright red color. There are now more than 50 studies specifically on tart cherries and scientists continue to uncover new and important benefits of this fruit. THE RED REPORT takes a new, scientific look at the power of tart cherries — a red hot Super Fruit. Tart Cherries: America’s Naturally Functional Super Fruit Homegrown and long a part of America’s history, cherries are truly an American favorite. Technically known as Prunus cerasus, tart cherries’ nutrition, unique flavor and naturally functional properties are right on target with today’s new food and beverage trends. Now more than ever, Americans are aware of health and nutrition and look to their diets as a means to deliver nutrients and health benefits. Naturally functional foods — or foods with inherent benefits — are now preferred to traditional fortification or dietary supplements as a source of nutrients.1 Tart cherries’ nutritional profile contributes a number of powerful antioxidants, and their sweet-tart taste adds a unique flavor boost. AN ANTIOXIDANT POWERHOUSE Tart cherries are packed with powerful antioxidants. In fact, they have among the highest levels of antioxidants of other superfoods. Tart cherries ranked 14 in the top 50 foods for highest antioxidant content per serving size — surpassing well-known leaders such as red wine, prunes, dark chocolate and orange juice, according to one recent study. UNDERSTANDING ORAC Oxygen Radical Absorbance Capacity (ORAC) is a measure of antioxidant strength. ORAC measures how many oxygen radicals a specific food can absorb and deactivate. The more oxygen radicals a food can absorb, the higher its ORAC score. HOW TART CHERRIES STACK UP Tart cherries have as much, if not more, antioxidants than many other fruits Even more important than antioxidant levels alone, the natural compounds in tart cherries may work synergistically to deliver powerful health benefits, according to research from the University of Michigan.The researchers isolated individual cherry phytonutrients and tested the antioxidant power alone, or paired together. They found that the “whole” was greater than the sum of its parts — specific compounds worked together to boost antioxidant power more than would be expected for any compound on its own. Anthocyanins are the key antioxidant compounds in cherries. Along with providing the bright red pigment to tart cherries, these phytonutrients have been specifically linked to high antioxidant capacity and reduced inflammation, at levels comparable to some well-known pain medications. Tart cherries are also sources of other phenolic compounds, such as gallic acid, p-coumaric acid, kaempferol, and quercetin, all of which are potent antioxidants. ANTHOCYANINS Tart cherries contain the highest concentrations of anthocyanins 1 and 2 which help block enzymes associated with inflammation. Tart cherries contain significantly more anthocyanins than other fruits, including sweet cherries. PHYTONUTRIENT MATCH-UP See how other fruits match up to cherries’ powerful phytonutrient profile. Data were collected from the USDA Database for the Flavonoid Content of Selected Foods - 2003, and published peer-reviewed scientific research. Compounds shown represent the main compounds in tart cherries and were not intended to show exhaustive list of all phytonutrients. The Power of Red: Health Benefits of Tart Cherries An extensive and growing body of research suggests that the powerful antioxidants in tart cherries that give the super fruit its bright red color are also responsible for their anti-inflammatory properties and health benefits. A number of studies have specifically linked tart cherry consumption and cherry anthocyanins to decreased inflammation and inflammatory-related conditions. One study from University of Michigan researchers revealed a cherry-enriched diet reduced inflammation markers in animals by up to 50 percent and another found drinking eight ounces of tart cherry juice daily for four weeks significantly reduced important markers of inflammation in overweight and obese adults. This inflammatory benefit is behind cherries’ ability to reduce risk for arthritis and gout, promote cardiovascular health and most recently to aid muscle recovery and reduce oxidative stress in athletes. GOUT AND ARTHRITIS For decades arthritis and gout sufferers have regularly consumed tart cherry juice for relief of symptoms. As early as the 1950’s, the science began to support this long-held tradition, linking cherry consumption to less pain associated with gout attacks. More recent studies have supported this finding. One study found that when healthy women ate two servings (280 grams) of cherries after an overnight fast, they showed a 15 percent reduction in uric acid levels, as well as lowered nitric oxide and C-reactive protein levels – all of which is associated with inflammatory diseases like gout. Another study supported a lower uric acid level after cherry consumption, finding that after drinking eight ounces of tart cherry juice daily for four weeks, many adults had lower levels of uric acid. The inflammatory benefits have potential to extend to arthritis sufferers too. In a 12-week pilot study conducted by researchers at Baylor Research Institute, a daily dose of tart cherries (as cherry extract) helped reduce osteoarthritis pain by more than 20 percent for the majority of men and women. CARDIOVASCULAR AND HEART HEALTH Tart cherry consumption has been linked to a number of cardiovascular benefits — from overall anti-inflammation to reductions in cholesterol levels, to decreased risk for atherosclerosis and metabolic syndrome — all important heart disease risk factors. Research from the University of Michigan has found that cherry-enriched diets in animals lowered multiple risk factors for heart disease, from lowering total blood cholesterol levels to reducing total body weight and fat, in particular the “belly fat” that is most often associated with heart disease risk. A recent study found that a cherry diet (at 1 percent of diet as tart cherry powder) reduced C-reactive protein and other markers of inflammation by up to 36 percent and lowered levels of total cholesterol by 26 percent in a five-month mouse study. The mice fed a cherry diet had a 65 percent reduction in early death, likely due to improved cardiovascular health. The University of Michigan researchers also found the cherry-enriched diets reduced not only overall body inflammation, but inflammation at key sites (belly fat, heart) known to affect heart disease risk in obese, at-risk rats. The anthocyanins in tart cherries may also lower blood lipid levels. In an animal study, rats who were fed tart cherry-enriched diets for 90 days demonstrated significantly lower plasma triglyceride and total cholesterol, fasting glucose and insulin, and a plasma marker of oxidative damage.They also had slightly higher high-density lipoproteins (HDL – the “good” cholesterol) and significantly elevated blood antioxidant capacity. EXERCISE RECOVERY AND PAIN RELIEF The same RED compounds linked to cherries’ arthritis and cardiovascular benefits have now shown promise for athletes and sports recovery to help relieve muscle and joint soreness. Tart cherries could help athletes reduce muscle damage to recover faster from a tough workout, according to a growing body of research. A study conducted at the University of Vermont gave 12 ounces of cherry juice or a placebo twice a day for eight days to 14 college men. On the fourth day, the men were asked to perform strenuous weight lifting of two sets of 20 repetitions each. Strength loss after exercise was only 4 percent with the juice compared to 22 percent with the other beverage, and pain significantly decreased after cherry juice consumption. The researchers concluded that “consumption of tart cherry juice before and after eccentric exercise significantly reduced symptoms of muscle damage. Other research supports the pain relief benefits of incorporating tart cherries in a training routine. In one study, runners who drank cherry juice twice a day for seven days prior to and on the day of a long-distance relay had significantly less muscle pain following the race.55 A similar study in marathoners found that runners who drank cherry juice 5 days before, the day of and 2 days after running a marathon experienced a faster recovery of strength, increased total antioxidant capacity and reduced inflammation and lipid peroxidation compared to a non-cherry beverage. Red Recovery Increasingly, sports nutritionists are using tart cherries as part of a recovery program to support athletic performance and recovery. Here’s a sample “red recovery” routine designed to minimize inflammation, boost hydration and fuel the body. EMERGING BENEFITS Researchers continue to uncover new and novel benefits of tart cherries. Some preliminary research has linked tart cherry juice to improvements in sleep and sleep patterns. In one pilot study, a team of University of Pennsylvania, University of Rochester and VA Center of Canandaigua researchers found that drinking tart cherry juice daily helped reduce the severity of insomnia and time spent awake after going to sleep. The 15 older adults saved about 17 minutes of wake time after going to sleep, on average, when drinking cherry juice daily, compared to when they were drinking the juice drink. A second study found that healthy adults experienced improved sleep time and a 5-6 percent increase in overall sleep efficiency after drinking two servings of tart cherry juice for a week, compared to drinking a fruit cocktail. The volunteers also reported less daytime napping time while drinking the tart cherry juice. Go Red Instead The 2010 Dietary Guidelines for Americans and USDA’s MyPlate encourage Americans to “make half their plate fruits and vegetables.” Colorful fruits provide a number of benefits — from contributing important vitamins and minerals, to reducing risk factors for many diseases. Only one in five Americans is currently getting the recommended fruit each day, which could put their health at risk.59 For adults, that means incorporating 2 cups daily. To help boost fruit intake, the Dietary Guidelines remind us to think about variety and taste. Now more than ever, there are good reasons to choose cherries. Since tart cherries are available year-round as dried, frozen or juice, it’s easy to add this RED super fruit to your diet. In addition to their unique sweet-tart taste, they’re versatile enough to include in any dish. FIVE WAYS TO ADD TART CHERRIES TO YOUR ROUTINE 1 - Brighten up Breakfast Swap your typical berries for dried cherries and add them to your cereal, oatmeal, yogurt or pancakes. 2 - Juice on the Run Grab some 100% cherry juice or fill a water bottle with diluted cherry juice concentrate each morning before you hit the gym to help aid in muscle recovery. 3 - Switch from Blue to Red Make a change from your standard blueberry muffin recipe and use dried or frozen cherries instead. 4 - A Perfect Parfait Keep a bag of frozen cherries in the freezer and layer with lowfat vanilla yogurt and granola. 5 - Fruit Fiz Make a refreshing cherry spritzer by adding cherry juice concentrate to ice cold seltzer water for a refreshing treat. The Red Report is a summary of the literature on the health benefits of tart cherries. The report was commissioned by the Cherry Marketing Institute (CMI), an organization funded by North American tart cherry processors and growers. The intent of the report is to provide an overview of the scientific evidence and the information is not intended to substitute for the advice of a physician or other healthcare professional. Technical review of the report was provided by: E Mitchell Seymour, PhD., University of Michigan © 2012 Cherry Marketing Institute