Phytochemical against Cancer: Eating in Color

Eating in color means eating a variety of necessary nutrients and minerals.

As this blog looks at the effects of nutrition on gene expression, I have been taught the effects of phytochemicals, which come from plants that we consume. A plant-based diet is important for maintaining health (Heber 165). Substances in fruits and vegetables alone and in combination with one another, have been shown to have specific anticancer effects. In these posts, I will be looking at specific phytochemicals, incorporating them into my diet and lifestyle.

Adding Color to the Diet: (Heber 193-195)

Fruits and vegetables can be classified according to colors - red, red/purple, orange, orange/yellow, green, yellow/green, and white/green according to the specific chemicals that absorb light in the visible spectrum creating the different colors. These chemicals are called phytonutrients or phytochemicals by scientists, where each of these colored compounds works in different ways to protect our genes and our DNA. By making sure we get a representative of each of these seven color-coded groups of the fruits and vegetables every day, it is recommended to eat 5-9 servings of fruits and vegetables every day by various institutions such as the National Cancer Institute.

Eating foods of different colors further ensures that our bodies has what it needs to protect our DNA. Not all fruits and vegetables are the same. The different colors indicate how they differ.

Plant-eating animals naturally use color as an identifying marker of edible plant species. The changing color of ripening fruits and vegetables signify that they are at the peak of their taste and nutritive value. Many of the phytonutrients are actually the pigment molecules that lend ripe fruits and vegetables their distinctive hues.

Carotenoids are chemical compounds that absorb visible light and so determine that carrots are orange, tomatoes are red, and marigolds are yellow. ~700 different carotenoids have been isolated from plants and animals. About 50-60 of these are present in a typical diet. These carotenoids are specifically broken down by the body, often during the process of absorption into the blood stream from the small intestine. They make their way to specific tissues and organs where they have been shown to protect against the type of oxygen damage that can harm your DNA.

Because the color of a plant food can tell us so much about how it supports health, Dr. Heber created a "Color Code System" to help introduce more diversity into the diet. The different colors are important because the different plant chemicals they represent have different effects on the body.

Red Group

• Tomatoes, pink grapefruit, and watermelon containing lycopene 
• Lycopene is more available from cooked tomato products and juices than from whole tomatoes (i.e. liberation of lycopene by breaking the cells down)
• These products are the primary sources of lycopene in our diet
• So, add red as a pasta sauce, tomato soup, tomato juice, and ketchup
• As a practical matter, over 80% of the lycopene in the American diet comes from these tomato products

Red bell peppers contain lycopene, which give them their red hue.

Red/Purple Group

• Grapes, grape juice, prunes, cranberries, blueberries, blackberries, strawberries, and red apples
• Contain anthocyanins, which are powerful antioxidants which may have a beneficial effect on heart disease by inhibiting blood clot formation

Red onions fall into the red-purple group as well as the white/group (discussed bellow).

Orange Group

• Carrots, mangos, apricots, cantaloupes, pumpkin, acorn squash, winter squash, and sweet potatoes
• Provide alpha and beta carotenes
• Fun fact: carrots provide about half the alpha and beta carotene in the US diet, with significant contributions from tomato products

Sweet potatoes fall into the orange group, containing alpha and beta carotenes.

Orange/Yellow Group

• Orange juice, oranges and tangerines, peaches, papaya, and nectarines
• Provide beta-cryptothanxin, a minor carotenoid which accounts for only 0.03 mg of the 6 mg per day intake of all carotenoids by the average American.
• As a practical matter, 87% of cryptothanxin comes from orange juice, oranges, and tangerines
• Other fruits provide smaller amounts, which include peaches, papaya, and nectarines
• These fruits obviously have other benefits and are a separate group primarily to stimulate more diversity in your diet.

Keep in mind that juices can definitely add up in calories and sugars.

Yellow/Green Group

• Spinach, collard, mustard, turnip greens, yellow corn, green peas, avocado, and honeydew melon
• Provide lutein and zeaxanthin
• These carotenoids concentrate in the eye and contribute to eye health
• Lower intakes have been associated with cataracts and age-related macular degeneration, the primary preventable cause of blindness in America

Spinach is one of my favorite in the yellow/green group, providing benefits for eye health.

Green Group

• Broccoli, Brussels sprouts, cabbage, Chinese cabbage or bok choi, and kale
• Contain sulforaphane, isothiocyanate, and indoles that stimulate the genes in our liver to turn on the production of enzymes that break down cancer-causing chemicals in the body

Kale may be bitter at time, but it has versatile uses such as replacement for lettuce and wraps.

White/Green Group

• Garlic, onions, celery, pears, white wine, endive, and chives
• Plants in the onion family contain allicin that has been shown to have anti-tumor effects
• Are also rich sources of flavonoids including quercetin and kaempferol
• Of all the antioxidants in fruits and vegetables, it is the flavonoid which we eat in the largest quantity, up to one gram per day. 

Garlic falls into the white/green group, containing allicin and other wonderful benefits - just be sure to chew some gum afterwards.

Economic Tip of the Day: to save money, buy FROZEN fruits and vegetables, as they are immediately frozen after they are harvested. They are processed very quickly, providing the freshness that we look for in our foods. As a college student, I can speak of the savings that I have made buying frozen; I make sure to boil/steam my veggies once I am ready to use them.

Visually appealing for the eyes, equally delicious for the mouth, and overall good for the body.

Information about adding color to the diet was taken from Dr. Heber's course reader, Winter 2014 (pages have been cited). All photos were taken by me.

Progress over Time: 16 August 2014

Hi everyone! 

Just an update on my progress so far. It has been busy lately with MCAT studying, research, and getting ready for my Jiu-Jitsu tournament. However, I wanted to continue what I am passionate about, which are nutrition and its effect on the human body. As there are additional social and economic factors when it comes to nutrition (i.e. having the time to cook, having enough money to eat healthy, etc.), life is about working with it, not against it.

Here is my progress so far as of 16 August 2014:

Food for Thought: 
Unfortunately, I haven't been able to update as often as I would like to. Life definitely caught up with me, and it took a great deal of time. As a result, I haven't been able to eat as healthy since the last post in July. However, that is not going to stop me from continuing this blog. Things have started to settle down, giving me more time to working ahead.

For my Brazilian Jiu-Jitsu tournament, I lost my first round. Because of the flood at UCLA, it closed down the Wooden Center, so I wasn't able to train two weeks prior to the tournament. It was definitely a set-back. I ended up not being able to work on my take-downs and pulling guard, which ultimately dictated the match. It consisted of a 6-minute match: me in a few minutes of awkward take-downs (0-0), me escaping an armbar by my opponent (0-2), me in side-control and cross-face over my opponent (3-2), me pulling guard but failing to do so which ultimately gave my back to my opponent in the last 30 seconds. That ultimately costed me the match by 3-6. Even though I may have lost the match, I will continue to learn and persevere. I learned that I need to work on my technique and my ability to work from side-control. I have one more year at UCLA, so I will be sure to make it count by going to every practice and working efficiently! On the bright side, my teammate, Rob, got 2nd in his division, so I couldn't have been even more proud of him!

For my MCAT studying, I finished classes this week, so now full speed ahead toward the exam! Due to academic and research reasons, I postponed my MCAT to January 2015, which is the last, last date before they change it to the new MCAT. Not much to do except study, study, study!

For research, I am planning to continue my clinical research as well as work my way to get into a wet lab. Time to work on that research experience and help out patients!

That is it for now. I will begin to be more serious about my fitness and nutrition goals with routine exercise and eating healthy each day. I will continue to track my progress on this blog, so plenty of more info and great stuff to look forward to!

Facts about Fitness: The Fuel We Put into Our Tank

This blog focuses on nutrition and its effects on all aspects of life, which includes fitness. There are certain nutritional needs and concerns when it comes to an athlete or anyone who wants to live a healthy, active lifestyle. Optimal nutrition is an essential part of every athlete's training program (Heber 139). The primary areas of concern are: 1) consuming enough calories to support performance, 2) consuming the correct balance of macronutrients before, during, and after exercise, and 3) proper hydration (Heber 139). "Facts about Fitness" entries will focus on these components.

When it comes to food, it ultimately becomes the fuel we use for everyday living.

Recall That...

In the previous week, I discussed about exercise and how we need over 200 minutes per week (~30 minutes per day) to maintain weight loss (Heber 152). As a result, we ask ourselves, "Why does it take so much exercise to maintain weight and why doesn't exercise help with short-term weight loss induced by diet?" From this question, we will look at energetics and metabolism of anaerobic and aerobic exercise. Buckle your seat belts, ladies and gentlemen, we are about to look at some biochemistry. Awesome!!!

Fuel Utilization During Exercise (Heber 152-153)

Skeletal muscle requires energy to relax. Contraction is an automatic process once calcium channels are opened, resulting in the binding of calcium to troponin (i.e. a protein that inhibits the movement of actin and myosin muscle fibers). Therefore, once troponin is inactivated by calcium, muscle contracts.

Under most circumstances, fat and carbohydrates are utilized as fuels during exercise. The degree to which each fuel acts as the primary or secondary source of energy and the efficiency with which energy is utilized depends on the prior nutrition of the athlete and the intensity and duration of the exercise. At low levels of prolonged exercise, most energy needs come from fat and lesser energy needs come from carbohydrate. At higher intensity, carbohydrate plays a greater role but is limited in its duration of action. Protein only plays a minor role at very high levels of energy utilization, but adequate protein intake is critical for maintenance of lean body mass to enable exercise performance.

Energy is extracted from foods in the body by converting the chemical energy stored in chemical bonds to high energy phosphate bonds in ATP (Adenosine Triphosphate). This high energy bond can be used in a number of biochemical reactions as a fuel with conversion of ATP to ADP (adenosine diphosphate). If ADP begins to accumulate in the muscle, then an enzyme is activated in muscle to break down phosphocreatine (PCr) in order to restore ATP levels: 

PCr + ADP → ATP + Cr

The creatine released from this reaction is converted to creatinine and excreted in the urine. The stores of PCr are extremely limited and could only support ATP levels for ~ 10 seconds if there were no other sources of ATP. Since ATP is provided from other sources, PCr ends up being a major energy source in the first minute of strenuous exercise. PCr has the major advantage of being localized in the muscle so that it can rapidly restore and maintain ATP levels for intense exercises (i.e. sprinting, jumping, lifting, and throwing).

Aerobic and Anaerobic Metabolism (Heber 153-156)

With moderate exertion, carbohydrate undergoes aerobic metabolism. Under these conditions, oxygen is used and the carbohydrate goes through both the Embden-Meyerhoff pathway of anaerobic metabolism in which glucose is converted to lactate. However, prior to conversion of pyruvate to lactate, pyruvate enters the Krebs Cycle in mitochondria where oxidative phosphorylation results in a maximum extraction of energy from each molecule of glucose. If there is plenty of oxygen available and the exercise is of low to moderate intensity, then the pyruvate from glucose is converted to carbon dioxide and water in mitochondria. In comparison, from a single glucose molecule,

Under aerobic (oxygen) conditions: 42 ATP

Under anaerobic (lack of oxygen) conditions: 4 ATP

A muscle cell has some amount of ATP floating around that it can use immediately, but not very much - only enough to last for ~3 seconds. To replenish the ATP levels quickly, muscle cells contain a high-energy phosphate compound called creatine phosphate. The phosphate group is removed from creatine phosphate by an enzyme called creatine kinase, and is transferred to ADP to form ATP. The cell turns ATP into ADP, and the phosphagen rapidly turns the ADP back into ATP. As the muscle continues to work, the creatine phosphate levels begin to decrease. Together, the ATP levels and creatine phosphate levels are called the phosphagen system. The phosphagen system can supply the energy needs of working muscle at a high rate, but only for 8 to 10 seconds.

Aerobic metabolism supplies energy more slowly than anaerobic metabolism, but can be sustained for long periods of time - up to 5 hours. The major advantage of the less efficient anaerobic pathway is that it rapidly provides ATP in muscle by utilizing local muscle glycogen. Other than PCr, it is the fastest way to resupply muscle ATP levels. Anaerobic glycolysis supplies most energy for short term intense exercise ranging from 30 seconds to 2 minutes. The disadvantages of anaerobic metabolism are that it cannot be sustained for long periods, since the accumulation of lactic acid in muscle decreases the pH and inactivates key enzymes in glycolysis pathway leading to fatigue. The lactic acid released from muscle can be taken up by the liver and converted back to glucose again (i.e. Cori Cycle), or it can be used as a fuel by the cardiac muscle directly or by less active skeletal muscles away from the actively contracting muscle.

Muscle glycogen is the preferred carbohydrate fuel for events lasting less than 2 hours for both aerobic and anaerobic metabolism. Depletion of muscle glycogen causes fatigue and is associated with a build-up of muscle lactate. Lactate production increases continuously but physiologists have defined a point at which breathing changes as a result of acid-base imbalance, anaerobic threshold. Both the nutrition and conditioning of the athlete will determine how much work can be performed in a specific exercise before fatigue sets in. Oxygen consumption can be measured directly or indirectly:

• Indirect measurement uses an exercise treadmill or stairway according to standard protocols and pulse is measured.
• The more conditioned athlete can produce the same amount of work at a lower pulse rate
• This indirect determination assumes that pulse rate is proportional to oxygen consumption
• Direct measurement can be done through exercise
• A motorized treadmill is usually used to increase the intensity of exercise until fatigue occurs

The amount of oxygen consumed just before exhaustion is the maximal oxygen uptake (VO₂max). Exercise intensity can be expressed as a percentage of VO₂max. Low intensity (ex/ fast walking) would be 30-50% of VO₂max. Jogging can demand 50-80% of VO₂max depending on the intensity. Sprints can require from 85-150% of VO₂max (with the added 50% coming from short term anaerobic energy production).

Application of energy storage: it is possible to build up glycogen stores prior to exercise to improve performance. With exercises lasting for more than 20-30 minutes, blood glucose becomes important as a fuel to spare muscle glycogen breakdown. Both aerobic and endurance training lead to increases in glycogen stores, triglycerides, oxidative enzymes, and increased number and size of mitochondria. Both the oxidative enzymes involved in the Krebs Cycle oxidation of glucose and the lipoprotein lipase needed to convert triglycerides to fatty acids are increased through training. This is not a general effect, but it is specific to the muscle and muscle fiber type being used for the exercise. Slow twitch muscle fibers provide for prolonged aerobic activity, while the fast-twitch muscle fibers are used for short intense activities.

For various activities, different systems are used:

• For 8-10 seconds (ex/ 100 m sprint) of exercise, the person would use the phosphagen system.
• For 1.3-1.6 minutes (ex/ 400 m swim) of exercise, the person would use the glycogen-lactic acid system.
• For unlimited time or prolonged time (ex/ marathon) of exercise, the person would use aerobic respiration. 

Why fatigue? The fatigue that develops with intense exercise can be related to specific fiber types. In prolonged exercise at 60-75% of VO₂max Type I fibers (red, slow twitch) and Type IIa (red, fast twitch) are recruited during the early stages of exercise; however, as intensity increases Type IIb fibers (white, fast twitch) must be recruited to maintain the same intensity. It requires more effort to recruit Type IIb fibers and they produce lactic acid. As the glycogen levels drop in the red muscle fibers, they will rely more on fat. Since fat is less efficient than carbohydrate, intensity will decrease (pace will slow).

Burning fat: At the other end of the spectrum, during mild exercise such as a brisk walk, muscles burn fat for fuel because the supply of ATP provided from fat is adequate to maintain intensity. Fatty acids are readily available from stored fat and the rate of lipolysis is 3 times the rate of fatty acid release at rest so that fatty acids can be supplied at an increased rate rapidly during the onset of low levels of exercise. So, while fat is not very useful for short term, intense exercise, it is a great advantage for increasingly prolonged exercise, especially when it is maintained at a low or moderate level of intensity.

Why fat? The advantage of fat as a fuel is that it provides extensive stores of calories in an easily portable form. Since fat is not hydrated, it weighs much less per unit calorie than protein or carbohydrate (9 Cal/g of fat vs. 4 Cal/g of carbohydrate or protein). When you compare the number of ATP produced per carbon atom, fat is also more efficient. A 6-carbon glucose molecule produces 36-38 ATP on average (6 ATP/carbon). On the other hand, an 18-carbon fatty acid produces 147 ATP on average (8.2 ATP/carbon). However, carbohydrate is more efficient than fat when the amount of ATP produced per unit of oxygen consumed is considered. 6 oxygen molecules are required to metabolize 6-carbon glucose, producing 36 ATP (6 ATP/oxygen), while 26 oxygen molecules are required to produce 147 ATP from an 18-carbon fatty acid (5.7 ATP/oxygen). Therefore, for a performance athlete, it is important to maintain the efficiency edge provided by carbohydrate as long as glycogen is available in the muscles. Under usual exercise conditions, protein only provides 6% of energy needs. With high intensity endurance exercise, the production of glucose from amino acids can be significant up to ~10-15% of total energy needs. The food that provides energy for short-term fast-paced exercise is carbohydrate, while slow steady aerobic exercise uses all 3 primary fuels - primarily fat and carbohydrate.

How Do Fuels Compare? A Lesson in Cooking

For this week, I decided to compare my old lifestyle with my new lifestyle that I am currently striving for with better nutrition. During my childhood, I always enjoyed fast food. Because my parents had to work a 9am-5pm job (or even later), they often opted out with the most convenient option: fast food. Every night would be different: Carl's Jr, McDonalds, In-n-out, Jack-in-the-Box, Thai take-out, Chinese take-out, Cambodian take-out, and many more. This was the norm while I was growing up. Time and convenience definitely play a factor when it comes to the food we eat. We all want to eat what is best for us, we all want to make the rest decision. However, that is not always the case when it comes to everyday living. As a college student who will be soon making my own decisions, I want to strive to a new lifestyle that consists of a better diet with fast food as a moderation, not a norm. 

So, I decided to compare chicken burgers: one from a fast food chain (left) and the other from home-made (right).

This entry will do a comparison and contrast that encompasses various factors (i.e. cost, time, calories, etc.)

Their Take of the Chicken Burger:

Chicken burger from the fast food restaurant

First, the chicken burger from the fast food chain. This burger costed me $1.00 (+tax) and took me 25 minutes to walk to and from the restaurant. It consisted of a breaded chick patty with lettuce and mayo-onion sauce on a regular, white-breaded bun. The nutritional facts were taken from the restaurant's website and include:

• 415 Calories (185 Calories from fat)
• 21 g of total fat (3 g of saturated fat)
• 32 mg of cholesterol
• 882 mg of sodium
• 42 g of carbohydrates
• 2 g of dietary fiber
• 4 g of sugars
• 15 g of protein

In terms of taste, it lived up to its price. It tasted plain and didn't really have any flavors. It was okay at best. I am no food critic, but it was plain in its overall presentation. These were usually the burgers that I ate growing up. Overall, it is cheap and convenient, but lacks taste and nutritional value. 

My Take on the Chicken Burger:

Homemade version of the chicken burger

In comparison, I made my own version of the chicken burger, trying to make an exact copy with a twist: healthier ingredients. This burger costed me ~$1.26 (+tax, costs split below) and took me about 1 hour total to make and clean up (30 minutes to walk to and from the grocery store). Estimated costs came to be:

• $0.98 for a bundle of kale → $0.05 for a part of a kale leaf
• $6.10 for raw chicken breast → $0.34 for the chicken patty
• $2.99 for whole-wheat buns → $0.27 for one bun
• $1.99 for the mustard bottle → $0.05 for spreading it onto the buns
• ~$0.50 for the spices (salt, turmeric, and paprika) and oil

It took me about an hour total to make. I had to slice and prep the chicken, wash the kale, spread the mustard onto the buns, and assembled it all together. That's it. For the chicken patty, I decided to grill it with olive oil and various spices. That way, it would be able to get it a kick in terms of taste.

For my take, I cooked the chicken breast with olive oil and various spices (salt, turmeric, and paprika)

After the chicken was cooked, I allowed it to rest and have the oil soaked up with napkins.

Unlike the fast food restaurant, I got a choice of how my food was prepared and made - and that made all of the difference. In contrast to the fast food chicken burger, using a recipe counter, I found that the nutritional values differ (fast food values in brackets) by:

• 268.4 Calories vs. [415 Calories]
• 8.6 g of total fat (1.6 g of saturated fat) vs. [21 g of total fat (3 g of saturated fat)]
• 36.6 mg of cholesterol vs. [32 mg of cholesterol]
• 411.0 mg of sodium vs. [882 mg of sodium]
• 28.3 g of carbohydrates vs. [42 g of carbohydrates]
• 5.4 g of dietary fiber vs. [2 g of dietary fiber]
• 2.3 g of sugar vs. [4 g of sugars]
• 20.1 g of protein vs. [15 g of protein]

Wow...I was really surprised by these numbers, especially the fat content being 1/3 of the fast food chicken burger. From the contrast, we see a decrease in calories, sodium, carbs, and sugar, while an increase in dietary fiber, protein, and cholesterol (slightly). Based on this contrast, it shows that my homemade version of the chicken burger is a healthier option. It consisted of what we are looking for (minus the increase in cholesterol): lower fat, salt, and sugar content as well as higher protein and fiber content. To keep things into perspective, the cholesterol increase can be accounted for by having a higher ratio of good cholesterol to bad cholesterol (HDL:LDL ratio) as opposed to the fast food version with the use of olive oil and grilling our chicken instead of breading and deep frying it.

Lesson Learned: Overall, because I got to choose which ingredients to put in and substitute, I was able to control and see the quality of my food. From this compare and contrast, I learned that food is only limited to our imagination. There are plenty of factors that come into play (cost, eating out with friends, convenience, food options, etc.). The only benefit that I saw from the fast food version of the chicken burger was the convenience (it took ~1/3 of the time to have the burger ready as opposed to cooking it). Besides that, the homemade chicken burger trumps the fast food chicken burger, which comes to show that eating healthy isn't impossible. Eating healthier can be a bit more expensive in the short-run, but in the long-run, it can save money with all of the savings in buying and cooking in bulk. With all of the options out there, it is up to us to decide food we consume and ultimately become our fuel and building blocks for our health.

With the first picture of this entry with fast food, I now prefer this picture with homemade food. Along with the chicken burger, I made some stir-fried chicken rice with red peppers, onions, kale, and spinach.

Looking at the bigger picture, the food we take into our bodies becomes the building blocks necessary for life. The energy we need for the day, our physical appearances and chemical/hormonal balance, and our mental health all depend on the fuel we run on. Like a car, the matter of fuel we put into the tank matters. Put in the good stuff and it performs at its optimal level; put in the bad stuff and it performs at its sub-optimal level. The same applies to the human body, as it acts a fully-functioning machine. It is always good to keep things into perspective: short-term vs. long-term.

Information about fuel utilization during exercise and metabolism was taken from Dr. Heber's course reader, Winter 2014 (pages have been cited). All photos were taken by me.

Facts about Fitness: General Nutrition Guidelines for Athletes and Physical Activity Benefits

This blog focuses on nutrition and its effects on all aspects of life, which includes fitness. There are certain nutritional needs and concerns when it comes to an athlete or anyone who wants to live a healthy, active lifestyle. Optimal nutrition is an essential part of every athlete's training program (Heber 139). The primary areas of concern are: 1) consuming enough calories to support performance, 2) consuming the correct balance of macronutrients before, during, and after exercise, and 3) proper hydration (Heber 139). "Facts about Fitness" entries will focus on these components.

General Nutrition Guidelines (Heber 139-141)

To maximize performance, athletes (i.e. any person who exercises or participates in a sport) generally want to achieve an optimum sport-specific body size, body composition, and mix of energy stores. While there may be some variation by sport, generally speaking, athletes require at:

• ~15% calories from proteins
• ~25% or less calories from fats
• Remaining calories supplied by carbohydrates

Again, it varies per activity and sport, so nutritional intake is optimal based on the how extraneous the exercise is. Total number of calories consumed also needs to be considered, and is highly variable depending on the body size, gender, and sport of the athlete. Athletes should aim to achieve carbohydrate intake to meet the fuel requirements of their training program and to optimize restoration of muscle glycogen stores between workouts. 

The most important objective of periodization of daily carbohydrate intake would be to ensure high muscle glycogen levels at the start of the hard training sessions. To raise muscle glycogen to high levels, athletes should eat a total of 7-12 grams of carbohydrate/kg body weight during recovery from the last training session. The recovery period should not be less than 24 hours. However, during the 24 hours prior to a moderate or easy day of training, it may be satisfactory for athletes to eat 5-7 grams of carbohydrate/kg. If muscle glycogen is not fully recovered and the athletes sense this as a feeling of slight residual fatigue, they may refrain from exercising too intensely. 

An athlete's daily energy intake should generally match energy expenditure to minimize hunger and stress. Fluctuations in carbohydrate intake can be matched by inverse fluctuations in calories from fat and/or protein. Thus, on the day before an easy day of training, if athletes choose to eat a moderate amount of carbohydrate (5 g/kg), they can appropriately increase their intake of healthy fat and lean protein. In addition to providing them with a varied diet to satisfy taste, the extra dietary fat may help to raise the concentration of intramuscular triglyceride (i.e. a source of muscle fuel). Extra protein may also be beneficial on a periodic basis.

For endurance athletes (i.e. long-distance running, marathoners, etc.), the most important aspect is that they should not exercise for 20-24 hours prior to a hard training session, and during that time they should consume 7-12 grams of carbohydrates/kg of body weight. Furthermore, many athletes attempt to reduce body fat as much as is appropriate for their particular sport. Therefore, the simple advice is that eating a high-carbohydrate diet may cause concern that it may lead to a positive energy balance and a gain in body fat. The amount of carbohydrate can represent either a relatively large or small portion of an athlete's daily energy needs depending on the sport.

In all but a few exceptional cases, the contribution of protein as an energy source during exercise ranges from 2-10% of total energy expenditure. This will vary, depending on the type of exercise, its duration and intensity, and individual's previous diet. Active endurance exercise results in the oxidation of several amino acids, and a low energy or low carbohydrate intake could increase total protein requirements. However, with adequate calories and carbohydrates, low to moderate intensity endurance activity has little impact on dietary protein requirements. In strength-trained athletes (i.e. weight-lifters, football players, etc.), an increased protein requirement may arise due to catabolic loss (i.e. breakdown) of amino acids associated with resistance training. At the same time, studies have shown that strength training can increase the efficiency of use of dietary protein. Given the relatively high energy needs of the athlete, however, those who consume even 15% of total calories from protein will consume absolute amounts in excess of 100 grams per day to support muscle growth and recovery. Athletes involved in strength training activities are advised to consume ~1.6 g protein/kg of weight per body.

Benefits of Physical Activity and Exercise (Heber 150-152)

I know what you're thinking, and yes, there are actual benefits of physical activity and exercise. Believe it or not, such benefits include:

• Decrease in loss of fat-free mass associated with weight loss
• Improvement in maintenance of weight loss
• Improvement in cardiovascular and metabolic health, independent of weight loss (Heber 150)

The energy used in various forms of exercise and physical activity ranges per activity. It takes a lot of physical activity to burn enough calories to make a difference in weight loss. Physical activity does NOT increase the rate of weight los but it is important strategy for maintaining weight loss in the long-term. Overall, you need to do over 200 minutes per week (i.e. 3 1/3 hours per week) or ~30 minutes per day to maintain weight loss. The reasons why will be discussed in the next entry, which will cover fuel utilization during exercise. 

Me as an Example

Me at my first BJJ tournament (Brea-Jiu-Jitsu tournament); won this match 10-2. Photo credit to Judy + Gavin Photography.

So, I currently live a moderately active life-style, as I am currently training in Brazilian Jiu-Jitsu 3-5 times a week, 1-2 hours per practice. I occasionally lift weights and do cardio in order to build up my stamina and endurance. As this martial arts requires more direct combat via grappling, it also requires strength and coordination in terms of physical activity. The goal is to use your opponent's body weight and leverage against him/her, which requires to put a person in a submission or head/leg/arm lock. I am currently working toward my blue belt, which means that I have to put in more practices and sessions. As a result of this active lifestyle, I have to make sure that I have enough energy and mental fortitude to roll with my opponents, as the martial arts involves both strength and technique, both physical and mental. 

Me getting choked out - it was tough. I lost this match, but I am even more motivated. Photo credit to Judy + Gavin Photography.

Got tied for third! This is only the beginning; aiming for 1st next time. Photo credit to Judy + Gavin Photography.

After each practice, I have to make sure that I get in sufficient nutrients; I generally aim for the guidelines above, but also school and convenience play a role. I am a student first, athlete second, so my nutrition is based on my class/research/work schedule. Usually, I would have meals prepared before-hand by preparing them in bulk (i.e. cooking every meal all at once). It is cost-efficient and saves time. However, I can sometimes stray from this and order from Panda Express in Ackerman or In-n-out in Westwood. Hey, I ain't perfect but I strive for excellence. I try not make it a habit, as decisions define who I am - and can be.

Preparation of my meal for the day by cooking in bulk.

Breakfast, lunch, and dinner. Ready to go!

Sometimes, classes can get the best of me, and I have to settle for convenience - my usual order: 2 double-doubles and fries.

In addition to BJJ, I also love biking, hiking, running, and anything outdoors. May 4th of this year, convinced by my good friend Kim, I ran our first marathon! The OC marathon! It was fun yet challenging; 26.2 miles can definitely test your will-power and push who you really are. Took months of training but worth it!!! My cross-country and track-and-field in high school background definitely helped me here. After the full marathon, I was aching in pain. I couldn't climb the stairs for a week. Boy, that was fun...

Kim and I before the marathon. As Kim put it, "Before we die..."

I had to make sure that the medal was real. Finished in 4 hours and 32 minutes. WOOT!

Kim, Shirley, and I enjoying our well-deserved beers at the end. No worries, we are all 21.

Overall, I had a productive year so far in terms of my fitness goals. However, this is only the beginning. Some but not all of my fitness goals for this year and next: 

• Doing the LA marathon 2015
• Doing an Ironman challenge (i.e. a triathlon of 2.4-mile swim, 112-mile bike ride, and 26.2-mile running)
• Earning my blue belt in BJJ after many, many hours of smart training
• Continue my exercising along with excelling in school. 

The journey ahead is uncertain, but nutrition serves as my compass.

Information about general nutrition guidelines for athletes and physical activity benefits was taken from Dr. Heber's course reader, Winter 2014 (pages have been cited). All photos were taken by me unless otherwise noted in the caption.

Progress over Time: 12 July 2014

Hi everyone!

For this week, just wanted to update you on my progress so far as of 12 July 2014:

Thoughts: Starting to lose my muffin top, so I am glad! Plus, if I squint my eyes, I can see my six-pack abs coming out nicely. Hooray! Progress is still progress. Healthy eating along with exercise can go a long way. Excited for what is ahead! 

So, studying for the MCAT has definitely caught up with me along with research and Jiu-Jitsu. I have actually signed up for a tournament on August 9th and 10th; it will be a nice study break. So, this month, I will be working on gaining some weight to make my weight class of 181.1 - 194.5 lbs. I am currently at 185 lbs since I last weighed myself, so along with my 4 lb gi, I can definitely gain some more weight in a healthy way. That means no more In-n-out burgers and fries for me - but occasionally (too good to pass).

This month, I will be focusing on a crucial component of good health along with nutrition: fitness. I will discuss about how fitness goes hand-in-hand with nutrition. It is not only important to eat the right foods but also to exercise and train the body. There are a bunch of benefits to exercising (although some of my family and friends would say otherwise) to a healthy lifestyle. More to come this month!

Phytochemical against Cancer: Tomatoes - A Misunderstood Fruit

As this blog looks at the effects of nutrition on gene expression, I have been taught the effects of phytochemicals, which come from plants that we consume. A plant-based diet is important for maintaining health (Heber 165). Substances in fruits and vegetables alone and in combination with one another, have been shown to have specific anticancer effects. In these posts, I will be looking at specific phytochemicals, incorporating them into my diet and lifestyle.

Lycopene from Tomatoes and Tomato Products (Heber 168-169)

Lycopene in tomatoes has been found to inhibit proliferation of serval types of cancer cells, including those of breast, lung, and endometrium (i.e. lining of the uterus - womb). Tomato products, including ketchup, tomato juice, and pizza sauce, are the richest sources of lycopene in the American diet, accounting for more than 3/4 of the total lycopene intake of Americans. Several studies have linked the consumption of tomatoes and tomato products with a decreased risk of cancer and cardiovascular disease. 

Ripe tomatoes off the vine!

The health benefits of lycopene have been attributed to its antioxidant properties, although other mechanisms of lycopene action are possible, including the modulation of intercellular communication, hormonal and system changes, and alterations of metabolic pathways. In breast cancer cells, lycopene can interfere with insulin-like growth factor 1-stimulated tumor cell proliferation.

The relationship between lycopene intake and prostate cancer risk has been reported by studies linking low plasma levels of lycopene with increased risk. Lycopene administration may reduce proliferation and increase apoptosis in human prostate tissue where lycopene is the predominant carotenoid. 

The antiproliferative properties may extend to other types of cancer, including that of breast, lung, and endometrium, and lycopene may inhibit cholesterol synthesis and enhance LDL degradation (low-density lipoproteins; aka bad cholesterol because when in excess, it can collect on the walls of blood vessels - this can cause blockage and eventually lead to heart disease). Several studies have established that the processing of tomato products into sauces, soups, and juices increase bioavailability. 

In a recent review of functional properties of food research from Dr. Heber's laboratories, it demonstrates that it is relatively simple to influence circulating levels of lycopene with administration of only 177 mL (6 fluid ounces) of mixed vegetables juice daily.

Cooked vs. Raw Tomatoes:

So, why is it better to cook your tomatoes rather than eat them raw? Well, it all comes down to lycopene, which is trapped inside the tomato plant cell by the cell walls. In order to get access to the lycopene, it is necessary to break down the cell walls to have the lycopene readily available for consumption. Chopping and heating does the job.

Lycopene is more available from cooked tomato products and juices than from whole tomatoes, and these products are the the primary sources of lycopene in our diet (Heber 194). So, we would get lycopene from tomato-based pasta sauce (ex/ marinara), tomato soup, tomato juice, and ketchup; over 80% of the lycopene in the American diet comes from these tomato products (Heber 194).

However, please keep in mind that ketchup and tomato sauces are packed with relative high amounts of sugar. It can definitely add up if not careful, so be sure to read the food label for content and quality. Moderation is key.

My Personal Experience with the Infamous Fruit and How I Cooked with Tomatoes:

Tomatoes were paired up with chopped kale for the main dish.

So, a confession: as a little kid, I have always had a dislike toward tomatoes when eating it in its raw form. It was something about the texture and taste of tomatoes that made me spit it out if I was fed it. I could not stand tomatoes in its raw form. I would have a frown on my face when I see it on my plate; either I would push it to the side or give the slice of tomato to my cousin (my brother doesn't like them either, so this dislike toward tomatoes may run in the family). I liked ketchup sauce but despised the fruit when eating them whole or sliced up. My childhood consisted of avoiding this fruit at all cost.

Now that I have grown to an adult, I have come in terms with this red fruit. I have began to eat them slowly but surely. After learning about this fruit and its benefits, I knew that I had to incorporate it into my diet. So, I decided to incorporate into my meal by sautéing into my dish. First, I sliced and diced them into small pieces. My dislike toward them still lingered, so I wanted to make sure that they were small enough that I could cook them without spitting it out.

Tomatoes and green peppers sliced and diced.

So, with the diced tomatoes, I cooked in grounded turkey, kale, green peppers, corn, broccoli, green beans, green peas, and spinach - seasoned with salt and tumeric for taste. This was my first time really cooking with tomatoes, so I didn't know what to expect. Instead, to my surprise, the tomato pieces reduced to a sauce. I was able to not really taste it. There were pieces here and there, but I still ate the whole meal.

My finished product. The tomatoes were reduced to a sauce, but pieces still lingered (as seen if you look close enough).

Overall, tomatoes and I are now friends. With all of the benefits that tomatoes offer, it was only about time that I grew up from my childhood dislike for this fruit. However, there are still some conditions with this friendship. I still can't eat tomatoes raw unless they are in an In-n-out burger or the taste/texture is hidden by something else in the meal. Food preferences depend on the individual, but the tomato is still a fruit that offers a variety of health benefits.

Information about tomatoes was taken from Dr. Heber's course reader, Winter 2014 (pages have been cited). All photos were taken by me.