How to mitigate damage after a food binge.

Sure, I am a nutritionist, but my relationship with food isn’t always perfect. I may know what to do, but that doesn't mean I do it. Maybe you struggle with this too.

Anne Lamott described this when she succumbed to an apple fritter: “I was so lost, and I couldn’t follow the bread crumbs back to the path of mental health, because I’d eaten them all. So I ended up eating junk, off and on, until bedtime. It is hard to remember that you are a cherished spiritual being when you’re burping up apple fritters and Cheetos.” She describes the next day as being filled with guilt, shame, self-hatred and sentencing, promises, and punishment. Aftermath is so painful that it may only be soothed by more eating, an irony that fuels the cycle.

Oh, Annie, we get it!

Whether you slipped up and had a bite of something you are trying to eliminate, ate more at dinner than you planned, or found yourself face down in a sea of cookie batter or Mexican food it all falls under the “I blew it” feeling.

What happened? You’re human. That's what happened. Now, graciously accept that reality, and let’s move on.

You and I are on this path for the long haul. Recalibrating your relationship to food is a daily practice, not a sprint. You stepped into one of the many booby traps hidden along the path to a healthier you. Fortunately, booby traps aren’t permanent—you can forgive yourself and get back on track toward achieving your goals . . . and be all the wiser for getting through it.

Forgive yourself. That’s right. Pick yourself up. Be extra gentle with yourself. The repercussions from a slip will not harm you. I promise you. But beating yourself up, wallowing in guilt, and ruminating will. A negative mindset fuels the flames of inflammation as much or more than eating bad food.

Manage your false hunger: if you have a “food hangover,” your blood sugar may fluctuate wildly, causing false hunger and a powerful desire to eat more sugar and or carbs.

Write in your food journal. What was happening in the day and moments before the incident? Were you hungry, cranky, sleep-deprived? Feeling sad or lonely? Missing a certain food?

Engage in exercise: Whether your go-to is sprints or dancing or yoga, go sweat it out. It will quell the toxic emotions that linger after a binge.

Resume regular eating habits. Please repeat after me: Do not restrict. As long as your long-term habits are strong, you’ll leave the binge in the rearview. Eat breakfast. Consume nutritionally-dense meals that satisfy you that have protein, fiber, veggies, and good fats.

Drink extra water. Water is essential to our natural detoxification processes. It helps us eliminate waste, reduces fluid retention and bloating, regulates bowel movements, and fights inflammation. Make your water bottle your bestie.

Make a meal plan. Are your fridge and pantry stocked with what you need for the week? Sketch out your meals and snacks for the next few days after your food binge.

My mission is to help others find peace with their relationship to food. To help women feel nourished. For food to become neutral and to fuel your adventures. To help you develop your personal food code and a healthy relationship with food. That’s nutritional therapy.