What Is Toxic Weight? Want to avoid an expanding waistline as you get older? Pamela M. Peeke MD, MPH, author of the best selling book FIGHT FAT AFTER FORTY (Viking Press, 2000), suggests that we need to avoid what she calls "toxic weight." According to Peeke "toxic stress" (any form of stress that you perceive as being relentless and out of control), triggers the release of many brain chemicals including cortisol (stress hormone). As cortisol is a powerful appetite trigger, you then tend to consume extra calories. Research shows that these calories are converted to fat deposits that gravitate to your waistline. Fat deposits around the abdomen are associated with life-threatening illnesses such as heart disease, diabetes, high blood pressure, stroke and cancer. This is what Peeke calls "toxic weight." Toxic stress leads to toxic weight when chronically high levels of cortisol actually stimulate the fat cells inside the abdomen to fill with more fat. Peeke suggests that you can avoid gaining toxic pounds by keeping cortisol under control, below the appetite-stimulating threshold in your body

-- Anonymous, December 28, 2002

Answers

Breakfast In our last tip, we discussed what Pamela M. Peeke MD, MPH (author of the best selling book FIGHT FAT AFTER FORTY) calls "toxic weight". To summarize, excess stress causes the release of cortisol (an appetite stimulant), leading to the consumption of excess calories, which are converted to fat deposits around the abdomen. These deposits are associated with life-threatening illnesses, such as heart disease, diabetes, high blood pressure, stroke and cancer. To keep cortisol under control and avoid gaining toxic pounds, Peeke's book suggests following ten simple strategies, including: Make sure to eat a healthy breakfast no later than 9 a.m. even if it means placing a bowl of oatmeal on your dressing table to eat while you put on your makeup.

-- Anonymous, December 28, 2002

Lunch

Try not to eat lunch later than 1:30 p.m. Lunch should include a healthy balance of High-Quality/Low-Stress protein, fat, and carbohydrates (more details in Chapter 6 of her book). Three hours after lunch is usually the beginning of the CortiZone. At this time, it is imperative to eat food that provides you with High-Quality/Low Stress energy at a time of day when you are becoming hungry and fatigued. Combinations of protein and carbohydrates are ideal. This includes low-fat or fat-free yogurt or cottage cheese, along with a piece of fruit. Dinner should be started anywhere from 6 to 7:30 p.m. It should include soup or salad, vegetables, and a source of protein, such as poultry, lean red meat, fish, legumes, or veggie burger. Mixed fruit could be served as a dessert item.

-- Anonymous, December 28, 2002

Women over the age of forty do not require dense complex carbohydrates (pasta, bread, potatoes, or rice) after 5 p.m. These foods are rich fuel sources and should be consumed in moderation, primarily during the day. At dinnertime these starches should be considered as occasional treats (once or twice a week, in small portions). The goal is to debulk your dinner of the dense calories from complex carbohydrates. These foods, which were once considered a staple, should now be an infrequent dinner treat. Previously, we discussed what Pamela M. Peeke MD, MPH (author of the best selling book FIGHT FAT AFTER FORTY) calls "toxic weight." To summarize, excess stress causes the release of cortisol (an appetite stimulant), leading to the consumption of excess calories which are converted to fat deposits around the abdomen. These deposits are associated with life-threatening illnesses, such as heart disease, diabetes, high blood pressure, stroke and cancer. To keep cortisol under control and avoid gaining toxic pounds, Peeke's book suggests following ten simple strategies, including: Dispose of all fat-free desserts and snack items in your kitchen. They are riddled with Low-Quality/High Stress refined, processed sugars. Water should be consumed throughout the day. Often when we think we're hungry, we're actually thirsty. Eight eight-ounce glasses should be drunk during the course of the day.

-- Anonymous, December 28, 2002