AAI Q and A: Obesogens, Sleeping, and Workout Fuel

Dear AAI: I have heard of a new diet book called “The New American Diet”  and saw obesogens as the main target point. What are these? 
Dear Reader: Obesogens are natural or synthetic chemicals that disrupt the way your hormones operate. They are located in plastic food and other consumer goods. Many pesticides, steroids and antibiotics are examples. They also occur naturally in soy. They are a target point in this book because obesogens make it easier to become obese and develop diabetes. Some researchers also believe obesogens are changing the way our genes behave and are causing our bodies to create more fat cells and more effective at storing fat. You can learn more about obesogens in Stephan Perrines’ new book “The New American Diet.” 


Dear AAI: I usually  exercise early in the morning and do not eat anything before my morning workout. Is that bad? 
Dear Reader: It is not horrible to just wake up and go work out, but if you want to have optimal performance, you need a little something in your system so you do not get fatigued quickly. Aim for about 150-200 calories about 30-60 minutes before your workout. This will allow you to have some energy to propel you through your workout, but to not have indigestion. 


Dear AAI: I love seasoning my food but have a very sensitive tongue. What seasoning will give my food flavor without burning me? 
Dear Reader: A good seasoning to start with is cumin. Cumin is from the Middle East and has a bold peppery taste without too much heat. Other good seasonings that add flavor without much kick are garlic and chili powder. If those are still too strong you can dilute them with some breadcrumbs or a dusting of cheese. 


Dear AAI: I hate to cook but do not want to relay on high energy takeout. Is there a kind that won’t kill my diet? 
Dear Reader: Many restaurants are now offering healthy options, but one of the best things from the take out menu is a sushi place. A piece of sashimi (just fish/no rice) has around 30 calories and contains healthy fats. If you prefer sushi, that is good also, but remember one roll equals a serving of rice. Spicy rolls are usually made with mayonnaise, which spikes up the calorie count. If you do not like fish at all, there are other options. The next best is Chinese food, minus the fat loaded sauces. What to order is steamed chicken with veggies and ask for the sauce on the side. 


Dear AAI: I have trouble sleeping during the week and was wondering if I could make up for it over the weekend? 
Dear Reader: While getting plenty of rest on the weekends are important, it is unlikely that sleeping in on Saturday will make up for lost shut-eye. Sleep is a physical function driven by our body’s natural rhythms, which are repeated every 24 hours. Missing just an hour of sleep throws off the whole schedule. The best thing to do is reset your clock by keeping up with a consistent sleep pattern during the week and weekend.