Last night I used the tip to have a preplanned snack. I knew I wasn't going to be tired enough to go to bed early and actually sleep, so I allowed for a three-Point snack at 11pm.
It was a really simple snack but very filling. One orange, 1/2 of a small apple, one container of Light Vanilla Activia yogurt and 1/2 cup Fiber One (which I haven't eaten in months).
I ate my planned snack at 11pm with a big glass of ice water, while I was reading "The end of overeating." It completely satisfied my urge to eat.
My total Points for yesterday was 24.5, and I tracked every bite. I'm allowed 22 a day, plus the 35 weeklies (and activity Points which I try not to use, but will if I feel like I really need them). I also managed to get in most of my Healthy Eight, first time in months that I even tried.
The end of overeating: Taking Control of the Insatiable American Appetite
by David A. Kessler, Md
I recommend this book. I didn't start with Part One, Sugar, Fat, Salt. I also skipped over Part Two, The Food Industry. I already know that sugar, fat and salt are bad for me, and that the food industry is out to get us. I've read the Omnivore's Dilemma, I know what's going on with the food industry, although I did skim this section and he had some new information that was even more disheartening.
The heart of the book for me are the following: Part Three - Conditioned Hypereating Emerges; Part Four - The Theory of Treatment; Part Five - Food Rehab and Part Six - The End of Overeating.
A lot of what this book is about is basically a lot of what we're taught in Weight Watchers. Mental rehearsing, food isn't love, cognitive behavioral changes, but Dr. Kessler goes into a lot more depth and research, and offers some new ideas on how to stop hypereating.
I was particularly interested in how part of the population has issues with Conditioned Hypereating. When eating actually becomes dangerous to us and the culture of overeating. His theory on "cue - urge - reward -habit cycle" makes sense. I'll expand on both of these in future posts.
I'll leave you with my favorite paragraph, Chapter 48: Fighting Back (page 245).
"If they could, many food companies would likely be satisfied with making conditioned hypereaters out of all of us so they could sell more product. Yet the power to resist ultimately rests with us. While a combination of human biology, personal experience, and a determined industry may explain why we overeat, we still have the ability to make choices about whether we allow this triumvirate to dominate our behavior. The fact that the industry helps create this problem, and takes advantage of it, doesn't render us helpless."