ANISE: This licorice-tasting herb is equally at home on the spice rack as it is in the medicine cabinet.

Anise, one of the oldest known herbs, may be indigenous to Egypt and Asia Minor, but it's been cultivated so long, it's hard to tell. The ancient Egyptians grew anise for food, drink, and medicine, using both the feathery leaves and licorice-flavored seed. The pharaohs' medical texts prescribe the aromatic plant for stomach complaints, bladder ailments, and toothache. Egyptian anise was famous in the ancient world, second only to the Cretan variety.

The Romans planted the herb all over Tuscany for use in their special spiced cake, mustaceum, which also contains cumin, new wine, fat, cheese, and grated bay bark, and is baked on bay leaves-the world's first spiced wedding cake. The Romans brought anise north to Europe and England. Greek and Roman medical writers recommended suspending anise from a pillow to give the sleeper youthful looks and good dreams.

The herb is mentioned in the Gospel of Matthew, and it shows how valuable an herb it was-mint, anise, and cumin were used to pay tithes. Charlemagne commanded, in the 9th century AD, that the herbs (including anise) growing in Saint Gall's monastery should be planted on all his royal estates, thus spreading the fragrant plant further through Europe. The herb became so valuable in England that importers paid a tax on it. During the reign of Edward I, anise was one of the drugs taxed when carried across the Bridge of London. Cloth bags filled with iris and anise scented the royal linens of Edward IV. Ibn Baithar, the 13th century physician and botanist from Malaga, Spain, mentions its medicinal value.

The American colonists brought the valuable herb to the new world. In 1619, the first Assembly of Virginia decreed that "each man, as he is settled upon his division, plant (among other plants) six aniseeds and that each are to make trial thereof the nexte season." Anise's long popularity throughout so many lands stems from its many uses: culinary, household, cosmetic, aromatic, and medicinal.

All parts of the plant can be used in the kitchen. The seed flavors baked goods, such as German springerle and Italian biscotti, cream cheese, pickles, curries, coleslaw, egg dishes, and liqueurs, such as the French pastis and Greek ouzo. Anisette combines anise, coriander, and fennel seeds in sweet vodka. The flowers can be added to fruit salads, as can the leaves. Freshly-chopped leaves also enhance dips, cheese spreads, vegetables, or green salads. Mixed into stews and soups, the stem and roots of anise give just a hint of licorice.

As a beauty aid, the ground seeds are added to face packs, and the oil scents perfumes, toothpastes, soaps, and mouthwashes. Crushed seeds can be used in potpourri.

Medicinally, an infusion of anise seed makes an antiseptic tea for colds and coughs. It soothes colic in babies and helps nausea. Its essential oil helps to expel gas. Gently crush one to two teaspoons of anise seed to release the essential oil. Pour one cup of boiling water over the seeds and steep for five to ten minutes.

Anise, along with carrots, belongs to the Umbelliferae family. These plants have rounded or flat-topped flower clusters with individual flower stalks rising from the same point, forming an umbrella shape; in fact, umbella is Latin for "parasol." The graceful, attractive annual grows to two feet tall from a thin, spindle-shaped root. The plant has two types of leaves; lower down on the plant they are bright green, and oval-shaped with toothed edges. The upper leaves are smaller, elongated, and divided into three segments. The plant bears tiny white flowers in dense umbels three inches across.

Home-grown anise seeds are much more potent than store-bought, making anise well worth cultivating. The versatile herb grows readily from seed and prefers a moderately rich, well-drained alkaline loam, with a sunny and sheltered exposure. Sow the seeds outside where they're to be grown in late spring (anise doesn't transplant well), and thin to eight inches apart when plants are a few inches high. It can be grown indoors successfully, too.

The plants flower six weeks after sowing. Harvest the lower leaves as needed and collect the flowers as they open. To harvest the seeds, cut the plant at ground level when it begins to turn gray-green at the tips. Dry the seeds by hanging the plant upside down, tying a paper bag over the seed heads to catch the seeds as they fall. Seeds to be sown next year should be kept in a cool, dark place.

For cooking, beauty and health, grow anise and you'll be growing a bit of history.

Anise Cookies

These warm, licorice-falvored treats are always a hit!


1/4 cup butter
1 cup light brown sugar
2 large eggs
1 teaspoon vanilla extract
2 cups whole wheat pastry flour
1-1/2 teaspoons baking powder
1/4 teaspoon salt
2 teaspoons whole anise seeds
Cooking spray

1. Preheat oven to 400° and lightly spray two cookie sheets. In a medium bowl, cream together butter and sugar. Add eggs and vanilla and mix thoroughly.

2. In another bowl, whisk together flour, baking powder, salt, and anise seeds. Mix the dry ingredients into the wet. Using a teaspoon, drop dough onto prepared cookie sheets and bake for 5 to 7 minutes, or until golden brown.

Makes 36 cookies.

L/O PER COOKIE: 50 CAL (32% from fat), 1g PROT, 2g FAT, 8g CARB, 41mg SOD, 15mg CHOL, .7g FIBER.

Fruit and Flower Salad

Dress up a summer fruit salad with delicate white anise flowers.


1 cantaloupe, peeled and sliced into thin wedges
1 cup blackberries
1 tablespoon chopped anise leaves
Juice of 1 small orange
2 tablespoons anise flowers

In a shallow serving bowl, combine fruit, anise leaves, and orange juice. Cover and refrigerate for 1 to 4 hours. Scatter flowers over salad before serving.

Makes 6 servings.

V PER SERVING: 78 CAL (9% from fat), 2g PROT, 1g FAT, 18g CARB, 12mg SOD, 0mg CHOL, 3g FIBER.

Herbal Healer Q & A (Part V)

Q: I have a sister who took a trip to South Africa and she came back raving about a type of tea that has the benefits of green tea yet has no caffeine. What's the story on this?

-- Anna Butler, Des Moines, IA.

A: What your sister is talking about is Rooibos (Aspalathus linearis), which is grown on the slopes of the mountain ranges in the Western Cape. Rooibos (meaning red-bush) is the product obtained from the needle-like leaves and fine stems of A. linearis (also known as Aspalathus contaminatus and Borbona pinifolia), after it has been cut, bruised, fermented and dried.

Recent clinical studies have been showing positive results with regards to the health properties contained in Rooibos. Medical science is only beginning to discover the many healthy advantages of Rooibos. Ongoing research and case studies confirm that there seems to be no end to its benefits.

It has been found to relieve insomnia, stomach cramps and constipation, as well as allergic symptoms such as hayfever and asthma. When directly applied to the affected area, it can significantly ease itching and skin irritations like eczema and acne, and has seen increasing use in the cosmetics industry as a natural additive for improving the complexion.

Rooibos can be strongly recommended for individuals suffering from nervous tension, mild depression or hypertension, due to its soothing effect and absence of caffeine. Mothers find Rooibos to be of benefit in common infant ailments like colic and stomach cramps. It also helps with diaper rash, relieving irritation when applied with every diaper change.

When given in addition to babies' normal feeding, Rooibos supplements the daily intake of calcium, manganese and fluoride needed by growing children for strong teeth and bones. Mothers themselves can also profit from drinking Rooibos. During pregnancy and breast feeding, the body's iron levels become depleted.

Rooibos contains very little tannin and thus does not have the negative effect on the absorption of iron. The lack of caffeine means a pregnant mother can drink Rooibos throughout the day without worsening pregnancy's two biggest discomforts, nausea and heartburn.

While the natural benefits of Rooibos appear limitless, perhaps the most intriguing findings yet come from Japan. New research into causes of the human body's aging process points to toxic compounds called free radicals, produced in our own bodies as a by-product of normal cell function. Free radicals attack healthy cells, and the accumulated damage over a lifetime contributes to aging and decline of the immune system. Japanese scientists have found Rooibos to contain a mimic of the enzyme super oxide dismutase (S.O.D.), an anti-oxidant which scavenges on free radicals, limiting their damaging effect.

Herbal Healer Q & A (Part IV)

Q: I have an annoying wart on my hand that resurrects itself each time after using over-the-counter wart dissolvers. Is there an herbal application that's more effective?

A: Like many skin problems, warts are best treated both outside and inside. I suggest trying the essential oil of thuja the leaf of the arbor vitae tree. Like other essential oils, it is highly concentrated. This makes it potent medicine but also means you need to use it carefully. First mix the essential oil in an equal part of castor oil (available at drug stores and some natural food stores). Twice a day, apply the solution to the wart only. Since this treatment is most effective when kept moist, cover the area with a bandage after each application.

It may take a few weeks of diligent practive, but chances are your wart will eventually disappear.

Q: Is there a remedy I can take on a regular basis to help prevent chronic bladder infections?

A:You're in luck! Several herbal allies fend off bladder infections. Most of them can even be served for dinner. First let's consider the food/herb cranberry. Yes, the same cranberries that we dine on during winter holiday meals offers a powerful punch when it comes to fighting bladder infection.

So far, we know that cranberry works at least two different ways. For one thing, it acidifies the urine, making the bladder inhospitable to the alkaline-loving microbes that cause the infection.

This means that even if bacteria invade, they won't be happy campers. In addition, only a few years ago researchers from the Weizmann Institute of Science and Tel Aviv University in Israel discovered that cranberry not only makes bacteria unhappy, but destroys them at the same time.

Eating cranberry as a food will work, but avoid sugar-sweetened desserts and juice since sugar depresses the immune system. Your best bet is the capsules or extract sold in the natural food store. Or, invent your own cranberry concoction sweetened them with fruit juice. The same researcher who studied cranberries found similar anti-infection compounds in blueberries. Rosehips, a traditional bladder remedy, are also effective. Add these food/herbs to your regular diet, along with healthy doses of garlic, parsley, and fennel seed to increase bladder health and avoid infection. You can also turn to barley tea with lemon, an "Old World" remedy. If barley isn't your "cup of tea," why not try barley soup seasoned with plenty of garlic and parsley instead?

In addition, you can take a tea, tincture, or capsules of immune herbs such as echinacea and marshmallow root to boost your immune system. For the same reason, eat plenty of foods rich in vitamins A and C, the anti-infection vitamins. You probably won't need to follow this campaign forever. Once your bladder is strengthened by this healthy regimen, it will be much less prone to infection.

Q: Are there any herbs or remedies available that will protect the kidneys from getting stones and reduce the passing of kidney stones?

A: Most herbal remedies for kidney stones are designed to eliminate them, but either way, dealing with stones can be tricky business and require professional guidance. Instead, lets discuss avoiding those troublesome stones in the first place.

First of all, if you're vegetarian you're chances of developing kidney stones is cut in half. As in the bladder infection addressed earlier, you'll also want to acidify your urine, at least of you are among the three-fourths of people whose kidney stones are formed by calcium that has combined with phosphate or oxalic acid.

A study conducted in 1973 showed that cranberries reduce the excessive amounts of calcium commonly found in the urinary tract by making it more acidic. Rosehips and blueberries are other good choices.

Rosemary has been shown to inhibit an enzyme, called ureases, that contributes to kidney stones so you can add liberal amounts of it as a seasoning and also add it to any herb tea. Meanwhile, shun foods containing oxalic acid such as spinach, sorrel, and chocolate.

On the other hand, if you are talking about stones composed of uric acid, the urine is probably already too acid, a condition less common in vegetarians because a main cause is eating too much protein. If you do get this type of stone, however, fine tune your diet to reduce protein. Herbs traditionally used to treat kidney stones include: nettles, meadowsweet, Joe-pye weed, and plantain.

Herbal Healer Q & A (Part III)

Q: I have very dry skin and during the cold winter months my knuckles crack and redden. Is there a good herbal salve I can use instead of perfumed lotions that make my skin itch?

A: This is a good question for this time of year and one that many people will want to know! I think that you already identified your problem when you said "perfumed." Most commercial creams and lotions are scented with synthetic essential oils. Sad to say, this is even true of many body care products sold in natural food stores. Why? Because synthetics are cheaper and come in all sorts of scents such as peach and berry that are not available naturally.

The problem is that synthetic essential oils are made with chemicals that, in my opinion, are not fit to put on your skin. Lots of people-probably yourself included-have a sensitivity to them that makes their skin itch, redden, or even develop into a rash. Add the drying effects of wintry, cold weather to this scenario and you're asking for troubled skin.

While an herbal salve is a logical alternative, finding a more natural lotion or cream is even better. That's because a salve is based on just oil. Oil does form a barrier to keep water from evaporating out of your skin, but lotions and creams contain protective oil plus water. It's a great partnership! The surface layers of skin are able to replenish themselves by absorbing the water and the oil keeps it from evaporating. Regular use of a cream or lotion should stop the redness and cracking.

Meanwhile, if the cracks are already deep and painful, then do opt for using an herbal salve in addition. The skin-healing properties of the herbs used in it will heal your skin and the additional oil will create an extra protective barrier. One tip is to apply the salve on your hands before you go to bed, then put on soft, cotton gloves, and leave them on all night. The gloves will keep the salve on your skin.

If you try several skin lotions that contain only natural essential oil, then your problem may be due to other ingredients in the product. In that case, try an unscented lotion that contains only very basic ingredients or make your own using simply water, oil, and beeswax. There is a basic recipe for cream and one for lotion in my book, Aromatherapy, The Complete Guide in the Healing Art (Crossing Press, 1995).

Q: Lately, I've had trouble sleeping from family problems. I'm terribly sensitive to drugs and over-the-counter sleep aids leave me groggy most of the day. Can herbs help?

A: You, and the millions of other people having temporary or long-term sleeping are in luck. Studies show that valerian and kava are two herbs that may work better than pharmaceutical sleeping pills, yet without feeling groggy the next day. In fact, people in one of the valerian studies reported that they actually felt sharper the next day-probably because they had such a good night's sleep! The probelm with herbs like valerian is that they are not such heavy hitters and may not work overnight like the drugs.

Don't stop with just herbs-treat yourself to a hot bath or massage with aromatherapy oils before sleep as often as possible. Good choices of essential oil are the stress-relieving lavender, chamomile, and/or ylang ylang. For a bath, add 3 to 5 drops of essential oil to the water. Also, be sure to get plenty of vitamins B and C in your diet, and consider taking additional supplements since stress rapidly depletes your body's supply of both these "anti-stress" nutrients.

There's an excellent book on dealing with stress by Dr. Emmett Miller called Deep Healing: The Essence of Mind/Body Medicine (Hay House, 1997).

Q: Can an anti-depressant such as St. John's wort help with my tendency to overeat when upset?

A: Probably not. As its recent media publicity describes, St. John's wort does indeed act as an anti-depressant. Apparently it does so by adjusting brain chemistry that is responsible for some types of depression. However, it sounds like you're not really looking for a way out of depression, but an avenue to better cope with life's disappointments. You may want to read up on self-help techniques such as meditation, yoga, bio-feedback, and positive thought and try to channel emotional distress into another direction besides eating.

Having said that, there may be other herbal allies that will help you. While herbs like valerian, fresh oats, and scullcap may not be the solution by themselves, they can work wonders to calm down your nervous system and alleviate stress. You'll find these popular ingredients in herbal combinations. Also see the other suggestions given for the previous question about sleeping better.

Herbal Healer Q & A (Part II)

Q: I've heard many herbal experts recommend Don Quai for PMS symptoms, but I've heard it's dangerous to take if you are exposed to sunlight. How much sunlight? I work indoors, but get some sun on weekends, should I be worried?

A: There are indeed several herbs than can cause what is called a photosensitive reaction. This means that after taking them-usually in large quantities-you can develop a skin reaction after sun exposure. The reaction, which will usually occur within 24 hours, is typically temporary skin discoloration. Both Don Quai and its European relative, Angelica, contain coumarins which are known to sometimes cause this, however it is very rare. I've met hundreds of women who have taken Don Quai and so far, not one has experienced this.

Now that I've hopefully set your fears aside, let's address the use of Don Quai for PMS, since that is your interest. After years of observing this herb at wrok, I would say that it does affect women's hormones. It is particularly useful in relieving menopause symptoms and has helped PMS. That said, it is generally not the first herb I turn to in this case. My suggestion is to try vitex, also called chaste tree berry. It is available in tincture, pills, or you can buy the whole berries and make tea with them.

Be forewarned, however, that is makes a rather bitter brew! Vitex should help balance hormones that go out of whack just before menstruation. If you feel anxious, nervous, high-strung during that time of the month, take a relaxing herb like chamomile or motherwort along with it. These herbs have been used for centuries in women's formulas.

Look to your liver as well. It may seem like an odd connection, but your liver plays an active role in keeping hormonal levels balanced. Some of my favorite liver herbs to treat PMS are burdock and dandelion. You will find PMS formulas that contain these herbs at your local natural food store.

In addition, GLS (gamma linoleic acid) found in evening primrose, borage seed, and black current seed oils. It may take three months before you notice a profound effect, but most women find it well worth the wait.

Do not forget to take time out to relax. Aromatherapy offers several techniques. Take a hot bath with a drop each of rose geranium, lavender, and clary sage oils. These are antidepressive oils that are also used by aromatherapists to balance hormonal conditions. Even though it is not herbal, I can't resist telling you about a Harvard University study in which women with PMS symptoms found relief after chanting or praying for 10 to 20 minutes a day.

What would I do if I were you? If your symptoms are severe, I'd try them all. Otherwise, at least go for an herbal formula.

Q: I work with small children and suffer from reoccurring exposure to throat strep infection. I'd like to boost my body's defenses. Is it safe to take echinacea while on antibiotics for this problem?

A: Safe, sure, but most herbalists question the effectiveness of taking antibiotics and echinacea at the same time. A better plan is to use echinacea before you get sick to build up your immune system and hopefully avoid the need to take antibiotics at all. Of course, your immune system will not necessarily be boosted overnight.

Most people I know who seemed to get one sickness after another before they used echinacea report it took them several months to become illness free. While you are on your preventive campaign, try taking echinacea for a couple weeks, discontinue it for about a week, and then resume for two more weeks and continue this regime for several months. It will have more impact this way.

Echinacea can also help the children avoid sickness. (Give a 25 pound child 1/6 of the adult does). By the way, since your throat has been so vulnerable, herbs that are healing to the lungs and sinuses, such as mullein, yarrow, and elder flowers will also help you fend off future throat infection.

Q: Could you recommend some herbs for easing a queasy stomach?

A: You won't have to go very far to find herbs that can solve your problem. Peppermint or chamomile tea should do the trick. If you wish, use them together. Another herb that is one of my personal favorites is ginger, which is particularly good if your queasiness results from motion sickness. You can take them in any form, such as a tincture-which is especially handy if you are on the go-but my favorite tummy soothing program is to sit down to a cup of tea. Also look into reasons that your stomach is queasy in the first place. Could it be nerves, allergy, digestive problems, or giardia? Going to the source of the problem is the best way for a permanent fix.

Herbal Healer Q & A (Part I)

In this post, Mindy, herbalist, author, and founding member of the American Herbalists Guild, shares her herbal knowledge about health issues facing us today. With over 25 years experience working with plants, Green is currently the Director of Educational Services at the Herb Research Foundation in Boulder, CO, and teaches at The Rocky Mountain Center for Botanical Studies.

Q: I suffer from depression and panic attacks. Are there herbs that can help these conditions?

A: There a number of studies that show that mild to moderate depression is safely and effectively treated with the newly popular herb, St. John's Wort (Hypercium perforatum). With over 28 clinical, double-blind controlled studies, it is one of the most widely used herbs in Europe for this purpose, demonstration effectiveness for accompanying anxiety, apathy, sleep disorders, and fatigue.

The herb is available as a standardized extract in tablet or capsule form or as an herbal tincture, and is best taken with food. The effective amounts are 20-30 drops of the tincture thee times a day; or 300 mg of the powdered extract three times a day. It reportedly takes two to three weeks before the beneficial effects are felt. It should be used with caution by pregnant and lactating women and may cause photosensitivity (rashes, sunburn, visual light sensitivity) in some individuals. Because it raises serotonin levels, it is not recommended in combination with prescription anti-depressants.

Though a controversial issue, it has been suggested that this herb may be a MAO (monoamine oxidase) inhibitor (modulation serotonin levels) with advise for avoiding tyramine-containing foods: cheeses, beer, wine, herring, yeast, etc. However, there have been no such side effects reported, and clinical studies on AIDS/ARC patients, for which St. John's Wort is also used, have not found these cross reactions, even at triple the standard anti-depressant dosage.

Other herbs used in the treatment of depression include lemon balm (Melissa officinalis), black cohosh, (Cimicifuga racemosa), and Ginkgo Biloba.

Q: I've heard the FDA is questioning the herb ephedra since kids have been taking large dosages of it in "Herbal Ecstasy." I agree this herbal "street drug" should be banned, but what will happen to common allergy and cold relief preparations containing ephedra?

A: The FDA has recently issued its proposal to limit the amount of ephedrine alkaloids in dietary supplements along with the addition of warning labels. The proposal would limit the dosage to a suggested 8 mg in a six hour period, or a total daily intake of not more than 24 mg, and instruct consumers to take the product for no more than seven days.

Products marketed for energy enhancement, body building, or weight loss must bear a warning statement that "taking more than the recommended serving may result in heart attack, stroke, seizure, or death." In addition, the combining of other stimulant ingredients, including plant derived sources of caffeine, would be prohibited. This new proposal would not affect over-the-counter medications since they have OTC drug status and are not regulated under DSHEA (the Dietary Supplement Health and Education Act).

Q: My mother is beginning to experience menopause symptoms. Which herbs are helpful for easing her through the change?

A: There are many herbs that contain phytosterols (hormonally active plants), that have been traditionally used in easing the symptoms of menopause. Black cohosh (Cimicifuga racemosa) may help reduce the severity and frequency of hot flashes, motherwort (Leonurus cardiaca) is a cardiac and uterine tonic, vitex (Vitex agnus-castus) may help to balance pituitary function, and dong quai (Angelica sinensis) may help regulate hormone levels. These herbs can be brewed into teas, taken three times a day. Many reputable herb companies make their own formulations for menopausal symptoms that may come in the form of capsules or extracts. Follow the manufacturers instructions on the label for dosages. In addition, soy foods and other legumes contain phytosterols which occupy estrogen receptor cites in the body and show some evidence of cancer protection.

Many women are reluctant to take Premarin (which stands for PREgnant MAre urINE) when they discover the inhumane way these horses are exploited and cruelly treated. If it seems too extreme to go off this product "cold turkey," I suggest contacting Women's International Pharmacy at (800) 279-5708. They compound safer forms of hormones from plant-based starting materials. The current research shows a bi-estrogen combination of estradiol and estriol (leaving out the suspected cancer promoting estrogen, estriol) in combination with progesterone is safest. It is offered in cream form for vaginal or external use, or capsules for oral use.

The Effects of Creatine Supplementation on Exercise-Induced Muscle Damage

Creatine has become one of the most popular ergogenic aids as people try and improve their training and athletic performance. Several studies have shown creatine supplementation to improve performance in short-term, high-intensity eccentric exercise (lengthening of the muscles). Researchers also hypothesize that creatine supplementation may exert a protective effect on skeletal muscle membranes during strenuous high-intensity exercise. The fact that muscles exhibit changes in protein levels to indicate damage after high-intensity exercise is well known. The changes in protein levels are indirect markers of muscle damage. Many people believe that by reducing these changes in markers of muscle damage they will be able to recover quicker from workouts and improve their athletic performance.

Purpose of the study: To examine the effects of creatine supplementation on several indirect markers of muscle damage after short-term, high-intensity eccentric exercise.

The study: 23 men ages 18-36 participated in the study. None of the men performed resistance training prior to the study. 12 of the men followed a creatine supplementation program for 5 days prior to the study. The other 11 men ingested a placebo. All 23 of the men followed the same short-term, high-intensity eccentric exercise. This consisted of 2 sets of 25 repetitions of maximal eccentric contractions. Eccentric contractions focus on overloading the weight used so the individual has more weight than they can lift. The individual only lowers the weight slowly. This form of exercise focuses on the lengthening portion of the exercise and leads to a very high-intensity form of exercise. Eccentric exercise usually produces the most dramatic changes in muscle protein levels, indicating high levels of muscle damage.

The results: The eccentric exercise performed was effective in producing high levels of protein changes, indicating extensive muscle damage. However, the creatine supplementation did not have any effect on reducing the muscle damage following the exercise. Both groups demonstrated the same protein level changes and severity of muscle damage. Subjects in both groups responded in a similar manner to the exercise test and displayed a similar time course of recovery on all muscle function and soreness measures. This shows that creatine supplementation had no effect on markers of muscle damage and therefore was not effective in decreasing muscle damage or enhancing recovery from high-intensity eccentric exercise.

The bottom line: This study shows that while creatine supplementation might have some performance benefits, it is not the be-all, end-all performance enhancing supplement. Once again, this study shows that there is no magic pill when it comes to improving performance. I still believe that nothing can beat hard work, time, and dedication to your training when you are trying to improve your health or athletic performance.



*The information for this study was provided by Eric Rawson, et al. from the article entitled The Effects of Creatine Supplementation on Exercise-Induced Muscle Damage, from the National Strength and Conditioning Association's Journal of Strength and Conditioning Research, Vol. 15, No. 2, 2001.