Carbohydrate Mouth Rinse Improves 1.5 h Run Performance: Is There a Dose-Effect?

There is a substantial body of recent evidence showing ergogenic effects of carbohydrate (CHO) mouth rinsing on endurance performance. However, there is a lack of research on the dose-effect and the aim of this study was to investigate the effect of two different concentrations (6% and 12% weight/volume, w/v) on 90 minute treadmill running performance. Seven active males took part in one familiarization trial and three experimental trials (90-minute self-paced performance trials). Solutions (placebo, 6% or 12% CHO-electrolyte solution, CHO-E) were rinsed in the mouth at the beginning, and at 15, 30 and 45 minutes during the run. The total distance covered was greater during the CHO-E trials (6%, 14.6 ± 1.7 km; 12%, 14.9 ± 1.6 km) compared to the placebo trial (13.9 ± 1.7 km, P 0.05). There were no between trial differences (P > 0.05) in ratings of perceived exertion (RPE) and feeling or arousal ratings suggesting that the same subjective ratings were associated with higher speeds in the CHO-E trials. Enhanced performance in the CHO-E trials was due to higher speeds in the last 30 minutes even though rinses were not provided during the final 45 minutes, suggesting the effects persist for at least 20-45 minutes after rinsing. In conclusion, mouth rinsing with a CHO-E solution enhanced endurance running performance but there does not appear to be a dose-response effect with the higher concentration (12%) compared to a standard 6% solution

Developing Silent Unmanned Aerial Vehicles

The optimization of a drone propeller’s acoustic signature can play an important role in the Department of Defense, observation of nature, commercial operations, and marine propulsion. The aim of this research is to optimize the acoustic signature of propellers by isolating and modifying specific propeller characteristics. Propeller variations being researched in this project include: Leading-edge serrations: break up incoming fluid and evenly disperse it along airfoil Trailing-edge serrations: minimize vortex occurrences along the trailing edge of airfoil Airfoil ribs: force fluid through tangential channels along airfoil Winglets: disrupt turbulence and vortices at the tips of the propeller Successful drone propeller designs are those that minimize their acoustic signatures while maintaining or improving thrust performance

Raspberry Bars

Great Grandma Nielsen, hardworking, petite little Grandma. (This is the relative that Jessica {Tara’s daughter} inherited all her petite-ness from, lol) She\u27s been a farmer her entire life. Grew up in a tiny Idaho town, retired to Payson. Never eats sugar. No desserts. Ever. Has always said it upsets her stomach. BUT one time for her daughter\u27s birthday she decides to make a special dessert. Her daughter is Dora May, Mark\u27s {Tara’s husband} mom. Dora may is probably turning about 50ish. So Grandma Nielsen is a grown adult, just never made desserts before. Dora May gives her a favorite recipe, a raspberry cream cheese bar, made with vanilla pudding, cream cheese, raspberry jello etc. GG Nielsen doesn\u27t have vanilla pudding, but she does have pistachio pudding! So she substitutes that. And she doesn\u27t have cream cheese, but she does have Velveeta cheese! So she substitutes that. So she serves a pistachio pudding layered dessert with Velveeta cheese and raspberries. She honestly had no idea. Dora May said she was speechless and had to eat every bite, knowing that her mom had gone to the trouble of actually making her a dessert. It’s one of our favorite family stories. Dora May loves to cook to this day, she’s 80 now, and is fantastic at it. She would make the best desserts. I came from a diabetic family, so literally, the only time we would have candy was on Christmas morning. Of all of Dora May’s recipes, I still favor the raspberry bars. I make it about once a year on Easter, when you can pick your own raspberries. I never dared to change it. Dora May would somehow know that I made even the slightest change to the recipe and would hunt me down. I love how creamy and delicious it is. I associate it, and sometimes make it to remember fun and happy family gatherings. Raspberry Bars 1 ½ Cups graham cracker crumbs 6 Tbsp butter, melted 2 Tbsp sugar 8 oz Cream cheese ½ Cup powdered sugar 3.3 oz Vanilla pudding 1 Cup milk 1 Tsp lemon zest 12 oz fresh raspberries Combine crumbs, butter, and sugar until well blended. Press onto baking pan and refrigerate while preparing the filling. Combine cream cheese and powdered sugar with a mixer until well blended. Add pudding, milk, and lemon zest. Beat for 2 minutes. Layer raspberries on crust, then pour mixture on top. Best if you use freshly picked raspberries

Parmesan Chicken

I actually have no clue where the recipe came from. I know it definitely didn’t come from grandma. It probably came from mom; she worked at a lot of Italian restaurants. I watched her make it my whole life and it’s one of my favorites. When I wanted to start making it, I would call her at work and ask about the recipe. Mom was always working, so I always felt like I was the one that cooked for our family. Dad would only cook Chinese food. That gets old really fast. While I’ve been up here, I usually make it once or twice a month when I have time. But I love having it as often as I can because it’s easy to make and it’s yummy and we’ve had it for a long time. The only change that I’ve made to it has been replacing the spaghetti with spaghetti squash. Either than that, that’s it. It’s yummy, especially the pepperonis. Parmesan Chicken Chicken Breasts (one breast serves 1-2 people) Italian breading and seasoning Mozzarella cheese Peperoni Marinara sauce Olive oil 2 large eggs Flour Preheat oven to 400. Flatten chicken breasts with mallet. Dip chicken in flour, eggs, and Italian breading, respectively. Fry in pan until golden brown on both sides. Remove from pan and place on oven pan with tin foil. Lather with marinara sauce, add peperoni, and top with a generous amount of mozzarella cheese. Cook for 25 minutes. The cheese should be starting to bubble. Serve with pasta and Smith’s garlic bread

Special K Cookies

I actually don’t know much about the history. I just looked up that Special K only came out in the 1950’s so it cant be super old, but I know that my mom got it form her mom, who got it from her mom, who must have gotten it form her mom. So my great grandma. If I think right, it was just something that a neighbor had, it might have come off the box of Special K…I don’t think it did cause it’s SUPER unhealthy. Special K would NOT advertise that. My first memory of Special K was sitting on the trampoline and passing a large bowl if it around with friends and neighbors. I was a treat I felt like I always had at fourth of July had like, I just remember eating it as a kid and remembering like, this is so good. And not really knowing what it was, but then as we got older we would go and give it neighbors and my mom would ask me to make it and like, it got to the point that I would ask for the recipe and she would say, “You shouldn’t need the recipe by now. You should know it, so go make it.” I make it probably like once a month. We would take it to parties. But honestly, every party I’ve ever been to, I don’t see anyone else make it. My extended family has the recipe, but usually only our family makes it and brings it to parties. They always say “Oh thank goodness you brought that!” I have made it myself before, but it’s a hard recipe because it needs a huge pot. And only my family has that size of pot. We did have to make slight changes to the recipe when Special K changed their box sizes. We didn’t use measurements, we used “one box of special k.” So that kinda stinked when we had to adjust to recipe to allow for one box. Aside from that, the recipe’s been around my family for a while in all its one-pound butter glory. It’s nice when I get to make it. When I do, I’m usually with family. Special K Cookies 1 Pound (2 cups) salted butter or margarine ½ Cup brown sugar (packed) 1 Cup sugar 40 Marshmallows (regular sized) 1 18 oz Special K cereal 1tsp. Vanilla (optional) Nuts (optional) Combine butter, brown sugar, and sugar in large pan and bring to boil. Add marshmallows, stir until all melted. Remove from heat and add vanilla and box of special K cereal. Add nuts if desired. Drop by spoonful into little mound on a greased cookie sheet or wax paper. Let cool

Grandma Pullan\u27s Orange Rolls

My Grandma Pullan has made these rolls for every Thanksgiving dinner as long as I can remember, and long before that. She is nearly 80 now and has been making the rolls her whole life, so over 60 years now. She got the recipe from her mother, my Great Grandma Foster, who probably got it from her mother, my Great great Grandma Yates. I don\u27t know how many generations back it goes, but it will probably keep going for generations to come. Our family loves orange rolls too much to give them up. The recipe is complicated and finicky. It requires multiple bowls in which you mix different ingredients in different steps--yeast and warm water proofing in one bowl, dry ingredients in another, eggs beaten in another, and shortening and water dissolving in hot water in a fourth. Grandma always serves them piping hot, right out of the oven. Warm, buttery bread... sticky, sweet orange filling... A little golden and crusty on the top, soft and steamy on the inside... Who would risk going to all that work and not get to enjoy such an amazing finished product? Only once in all of Grandma\u27s years of making orange rolls did they come out wrong, and that was when she made them with me. As part of my Knowledge project for Personal Progress, I asked Grandma to teach me to make orange rolls. We set a day, and I went to her house in Midvale. She let me wear one of her aprons and showed me all the steps. We followed each to the T. Grandma had done it a hundred times, and I wasn\u27t new to baking myself. We thought we had it all perfect. We set the rolls aside to rise while we made hunter stew for dinner. When we checked the rolls later, they hadn\u27t risen much. They were still small and sad and short, not anything like the tall, poofy clouds of glory they should be. We decided to bake them anyway, but it made no difference--they were as sad and short when they came out as they were when they went in. Grandma just couldn\u27t understand it. Her best guess (and mine too) was that something was wrong with the yeast. It must have been expired or something, because we did everything right. I knew it wasn\u27t my fault, but I was still bummed--the first time in over 50 years! Still, I know I\u27m not a bad omen. I\u27ve made the rolls since. I did them for Thanksgiving on my mission, for years when we have our feast with my mom\u27s side of the family, and sometimes just for sheer comfort. I enjoy making them because it makes me feel close to my grandma. Whenever I\u27ve made the rolls for my Thanksgivings away, I know that she mixing the dough at the same time, and it feels like we are baking together. That recipe connects us. It was passed down for generations, and now it has been passed to me. It feels like a sacred duty I have to guard the tradition of the orange rolls. One year, Grandma and Grandpa were in a car accident in early November, and cooking Thanksgiving dinner was out of the question for her. Since Grandma was out of commission, the job of making the orange rolls fell to me. It felt as though I had been asked to cook for the president. Me, make the orange rolls? Me, try to live up to the standard set by my Grandma\u27s love and care and 60 years of orange roll making? Me? Yes, indeed--and they turned out as beautifully as I could have expected, despite my fears. It gives me hope that if I can live up to Grandma\u27s rolls, maybe I can live up to her in all the other ways in which I admire her. We were with my mom\u27s side of the family just last month for Thanksgiving, and I made the rolls and told the whole story for my Molen relatives\u27 benefit. They loved them. I made them with my best friend Sasha once as well, and she was instantly addicted. She begged me for the recipe this year, saying that she will pass it on to her husband and children and grandchildren as well. I am the guardian of the secrets of the orange rolls--but the best part is passing the secret on. Grandma Pullan’s Orange Rolls 4 1/2 cups flour 3 eggs 3 tsp. salt (2 1/2 tsp.) 1 cup hot water 2 Tbls. yeast 1/2 cup sugar 1/4 cup warm water 1/2 cup shortening Dissolve yeast in warm water In separate bowls combine: Bowl #1 - Shortening, sugar, hot water Bowl #2 - Beat eggs Bowl #3 - Stir flour with salt Make a well in flour and salt and add other ingredients. Mix with spoon. Let rise 1-1 1/2 hours. Stir down. Cover and place in fridge overnight. Roll out and cut. Place on buttered cookie sheet, Brush with melted butter (op.). Cover with plastic wrap (sprayed with Pam) and a cloth. Let rise about three hours. Bake at 350° for 10 – 12 minutes. Orange Filling: 1/3 c. melted (soft) butter 2 Tbls. orange juice 2/3 c. sugar Grated rind from 1 orange Roll out dough into long, narrow rectangle. Spread on filling. Roll up, seal and cut. Place in buttered muffin tins

Shrimp Ceviche

For several years spending time in another country far away from the ones you love, you need a peaceful time by yourself, and both recipes was brought when I have felt alone. I wanted to bring to the table something a little bit from Mexico to USA in my own way. These dishes help me out to connect with others, and delicious or not, it was the time I take to prepare them by myself. I have an American friend who loved it so much, even when it’s supposed to be more like a dip with tortilla chips, he just grabbed a spoon and was eating it like soup. Years later, I wanted to share with someone special for me, but she is really picky with food. This is because she rocks as a cook! When I go I tried to give to her some, but she made a face saying she doesn’t like fishy things. Few moths ago, I want to spoil myself and made some for me and I went to knock her door, and with a huge smile I said hi to her. I gave to her, she made funny face and she was polite and said “thank you Jesus, you are too generous” and told me she doesn’t like fishy food. I told her everything was fresh and hand-made and fully cooked, and asked her to try it. The next day after 2pm, she send me a picture of the dish at her desk and she told me how much she love it, and how exited she was to eat it again the next day. Food is an excuse for me, to bring people together, and I think it’s part of my culture, does not matter what you make, what matters is what you have you are willing to share with others a lot or a little bit. This is a typical dish from Mexico especially in the cost, but I like to combine spicy items with sweetness, just like life, you have amazing days and rough days. Leaving Mexico, family, and my closest friends was extremely hard. Food as I said can bring new opportunities to meet new people, and make connections with them. It might be comfortable for me to make, because it’s something different for people, it’s unique for this culture and cannot go wrong. I guess, unless you serve it with all stuff and it’s fishy. Shrimp Ceviche Cook shrimp and marinated with lime juice (it’s more common with lemon juice, but I like lime better). While you are preparing, dice tomatoes, white onions, red onions, serranos, jalapenos, cucumbers, mango slices or peaches. Add salt, pepper, and ketchup Drain the lime juice from shrimp 95 percent and add to the ceviche. When you are ready to serve, add sliced avocados

Lemonade Pie

I have absolutely no idea where the recipe for the Lemon pie came from. I learned to love to cook from the sisters in the Relief Society {organization within the Church of Jesus Christ of Latter-Day Saints}. My grandfather was an army cook during World War I. Despite that, he was a really good cook. I really enjoyed food growing up, but it was the Relief Society that gave me the recipe’s I use today. The first time I had the lemon pie was when Juliette {Dale Ann’s daughter} made it for my birthday. I absolutely loved it! I asked her where she got it and she pulled out a small index card from my grandma Dale’s box of recipes. I don’t make it too often, especially with all of the kids gone, but when your dad {Jared} was younger, I changed the recipe a little by mixing in ice cream and lemonade and it’s still his favorite dessert; so it’s usually that one that gets made more often. We renamed that one to “Lemonade Pie.” I do still make the old recipe now and again because it brings back memories of grandma. It reminds me that I was her pride and joy. She was my basic caregiver growing up. I honestly spent more time with her than I did with my mom. Dale’s Lemon Pie 3 Large egg yolks 1-14 oz Eagle Brand sweetened condensed milk ½ Cup lemon juice One 9 in Graham cracker crust Whipping cream Heat oven to 325 degrees. Beat eggs with mixer. Add Eagle Brand and lemon juice. Pour into crust. Bake for 30-35 minutes until set. Cool 1 hour then chill 3 hours. Top with whipping cream. Enjoy