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trusted tablets Join the Conversation. Have you had a relapse? What worked best for you? Share your challenges or successes here, on this Sugar Shock Blog, or on Facebook.
As I reluctantly admitted last year, after my mother died, while I was reeling from grief, despair, PTSD (Post-Traumatic Stress Syndrome), and more, I had a carb relapse that went on for some 10 months, and I packed on 21 pounds.
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For the past two-plus years — after I Bounced Back After Relapse — I’ve thought long and hard about how and why people relapse.
Now, I’m determined to show you how not to blow your diet as I did when trauma, abuse, gut-wrenching grief and emotional devastation over loss or betrayal strike.
Since people often want to know, “How do you bounce back after a relapse?” — as someone just asked me today — I’ve assembled pointers to help you get you back on track.
Here are 10 Ways to Bounce Back After You Blow Your Diet.
1. Be gentle and compassionate with yourself.
If you slip on your diet, this is not the time to berate or belittle yourself. Instead, use your relapse as a reason to lavish yourself with kindness, understanding and sympathy. The research is mounting on the benefits of giving yourself compassion. (More about that in a future post.)
2. Accept that you’re human — and therefore imperfect.
People with food issues often expect themselves to do everything perfectly, especially “dieting,” as I’ve discovered from coaching many people. Ironically, the word, “diet” even has “die” in it.
Of course, it’s impossible to be perfect, of course. Expecting yourself to eat “right” all the time sets you up for failure. So give yourself a break.
Since you’ve had a relapse, use this as an opportunity to claim your humanity. That means accepting — and even embracing — your imperfections. Plus, you want to forgive yourself. Doing these things can be quite freeing.
3. Consider this a great time to start over.
Instead of seeing your diet relapse as a disaster, regard it as an opportunity to start over. A so-called “mistake” such as this could be just the catalyst you need to reinvigorate you.
After all, aren’t you especially motivated when you begin a project? Besides, your determination can kick into high drive especially if you want to avoid or manage your low blood sugar, type 2 diabetes, cancer, heart disease or another illness.
4. See your slip as a Life Lesson.
In the wake of a relapse with French fries, popcorn, onion rings or other quickie carbs, sugar or other junk foods, you can use your slip as a wake-up call. Often, people begin to succeed — as I did back in 1998 and again in 2012 after my big relapse — when they’re so fed up with their self-destructive ways that they’re ready to fully commit to kicking their self-abusive habit.
5. Study your body’s reaction.
There’s nothing like a harsh dose of reality to make you realize that eating junk food doesn’t only add inches to your hips. Study yourself dispassionately like a lab rat to discover what damage you caused by your diet relapse. Ask yourself the following questions:
Am I more tired than normal?
Am I excessively moody?
Am I finding it tough to concentrate?
Am I having brain fog?
Do I have a headache?
Am I having a tough time sleeping?
Am I depressed for no good reason?
How else am I NOT my best me?
6. Record the results of your binge for at least 4 days.
Rather than beat up on yourself for blowing your diet, take notes on how bad you feel after your sugar or carb spree. Keep a journal for at least four days.
Make sure to document the emotional, physical and spiritual ramifications of your relapse. Write about your problems with over-reactivity, anger, brain fog, depression, irritability, nervousness, aches, pains, outbursts at your kids and fights with your honey..
When you carefully monitor your reactions, you’ll easily remember these awful repercussions so that the next time you’re tempted to succumb to donuts, candies, chips or other nutrient-poor foods, you’ll probably pause and then muster up the ability to say no to that junk food.
7. Reaffirm and recommit to your ‘Whys” and ‘Whats.”
Immediately after your binge or slip — however minor — realign your thoughts. Think about why you want to quit sugar or refined carbs in the first place.
Is your doctor telling you to clean up your eating, as mine did years ago, because if you don’t, you’re headed toward type 2 diabetes, cancer, heart disease or another potentially fatal illness?
What health benefits will you gain from eating better and cutting out sugar or fast carbs?
How will your life change on other fronts if you’re eating well?
Review your list again and again. You’ll find — as I have at two major points in my life — that your strong Whys-and-Whats lists will help you to break free from your carb or sugar addiction for good.
8. See yourself free.
Speaking of free, now envision that you’re liberated. Woo-Hoo! See how exhilarated you’ll feel by saying no to junk food. Keep watching your delicious success as if you’re catching your favorite TV show.
Do it now. It’s fun and freeing! See yourself back on the healthy-eating track. You’re succeeding and your addiction is lying back there in the dust! Yes!
9. Create a Power Phrase or mantra.
Now, verbally proclaim your success, too. You don’t have to say it in public, but you can quietly or inwardly affirm: “I choose and eat only healthy, nourishing foods and drinks, that peel off my extra weight, give me energy, and make me happy. I am free.”
Or create your own Power Phrase. Share your ideas here for what Power Phrase works for you.
Repeat your Power Phrase over and over — preferably while looking in the mirror.
As you probably know, visualizing success is a powerful Law of Attraction tool that’s discussed in the bestselling film and book, The Secret.
10. Reframe Your Relapse as a Spiritual Springboard.
Now that you’re getting back on track with your food, you’ll have a better perspective on your relapse. Most people I’ve coached have discovered that falling so low has infused them with a new-found spirituality, and feeling of joy and inner peace. They’re more determined to treat their bodies with respect and reverence, because after all, we’re spiritual beings. The same can happen to you, too.
I hope that this post, “Did You Have a Relapse? 10 Ways to Bounce Back After you Blow Your Diet” will help you get back on track.
Have you had a relapse? What worked best for you? Share your challenges or successes here, on this Sugar Shock Blog, or on Facebook.
And remember that eating healthy foods and drinking nourishing beverages help you to enjoy a life full of good health, joy, and peace of mind.
As you struggle to get back on your feet, kick your soda habit or get more sleep, remind yourself that life is much sweeter without all those refined sweets and other unhealthy habits.
Connie Bennett, MSJ, CHHC, CPC, ACC is author of SUGAR SHOCK! (Berkley Books) and Beyond Sugar Shock (Hay House), and Crush Your Crazy Cravings™ (upcoming). Connie is a The Sweet Freedom Guide, the Crazy-Cravings Crusher, a motivating speaker, and host of the Gab With the Gurus Radio Show. Connie has appeared on numerous media outlets such as “CBS News Sunday Morning,” “Oprah & Friends Radio,” and “The Howard Stern Show,” and she has contributed to many publications and websites such as The Chicago Tribune, ediets.com, and the Huffington Post. Connie is certified health coach, a certified life coach, a journalist and columnist.
Connie’s sour-to-sweet story began in 1998, when she quit sugar and refined carbs on doctor’s orders, and her 44 baffling ailments vanished, including horrible headaches, crippling fatigue and brain fog. Now, Connie pokes fun of her not-so-sweet past by jokingly dubbing herself an “Ex-Sugar Shrew!.” She has helped thousands of people worldwide break free of their sugar or carb addiction and from the depressing, debilitating aftershocks of overloading on sugar and culprit carbs.
© Copyright 2015. Connie Bennett, Sugar Shock Blog.
You are welcome to reprint this story if you use the above credits and this additional information: This post, “Did You Have a Relapse? 10 Ways to Bounce Back After You Blow Your Diet” by Connie Bennett, CHHC, ACC, CPC, was originally published on the Sugar Shock Blog. Please make sure to notify us that you’ve used this.
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Have you used napkins or other products made of sugar?
If you still are hooked on sugar and culprit carbs, I invite you to get some help.
Find out how to kick harmful sugar out of your life.
Join the limited-time Beyond Sugar Shock Giveaway on my Facebook fan page.
Look forward to connecting with you on Facebook.
Ask your questions, post comments, etc.
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Donate Now to Bring Quality TV to Children Nationwide
An Invitation to Health Colleagues, Concerned Parents, Chefs & Healthy Eaters & Anyone Who Enjoys Eating Well:
Wouldn’t it be AWESOME if millions of preschool-aged-children across the U.S. could watch a clever, creative TV show, which encouraged them to eat healthy foods?
The time is finally here!
This is your chance to make a BIG difference.
“Yummiloo,” an animated food-adventure TV show for preschoolers, is in the works.
Based on the award-winning app, “Rainbow Power,” the TV show, “Yummiloo,” focuses on eating well.
But the television show’s creators—award-winning, highly acclaimed TV and film veterans—need our financial support now to fund their pilot.
You need to ACT FAST though.
“Yummiloo’s” Kickstarter campaign ends June 9 at 5 pm PST.
In a hurry? Donate now to this valuable “Yummiloo” TV project at:
So what’s “Yummiloo” about?
Just imagine if Willy Wonka’s Land of Pure Imagination were filled with irresistible characters, who enjoy healthy food instead of candy!
“Yummiloo” is home to the Yum Yums, adorable elfin creatures, whose younger generation—led by best friends Rooty and Red—embark on amazing adventures, where they explore and learn.
Even better, “Yummiloo” sets the foundation for a lifetime of healthy eating.
Plus, “Yummiloo” makes food FUN.
Now learn about the creators of “Yummiloo,” who are, as they say, “the real deal.” Meet:
Traci Paige Johnson, co-creator of the blockbuster franchise, “Blue’s Clues,” Nickelodeon’s acclaimed children’s franchise ($1bn merchandising business);
Caroline Baron, Oscar-nominated film producer (“Capote,” “Monsoon Wedding”) and associate producer of the original TV hit series, “The Wonder Years”;
Anthony Weintraub, feature film writer, director, producer and content creator.
Bob Mowen, director, cinematographer, and visual effects creator for commercials, broadcast design and film.
They’re also parents and principals of Yummico, which is dedicated to creating quality children’s TV.
Learn about the other creators here.
Please join me now to support “Yummiloo.”
By the way, if you act fast and donate at least $5,000, you can have a TV character named after you.
Make your donation now to create “Yummiloo.”.
You can show mainstream media, who have been slow to back this exciting children’s TV show.
Join me now in “Yummiloo,” bringing quality TV to kids nationwide.
Connie Bennett, CHHC, CPC, ACC
Sweet Freedom Guide, Healthy Eating Advocate, and Author, Sugar Shock (Berkley Books), Beyond Sugar Shock (Hay House), and Crush Your Crazy Cravings (upcoming)
P.S. If you hurry and donate $5,000, you can have a cute TV character named after you.
Make your donation now to “Yummiloo’s” Kickstarter campaign.
Food for Conversation: Why are you donating to “Yummiloo”?
P.P.S. Please spread the word about the “Yummiloo” campaign.
I totally forgot to announce that I recently (on April 15) celebrated 17 years sugar-free.
Isn’t that entertaining — that eating healthy is so second nature to me that I simply overlooked my 17 years anniversary of being sugar-free, well, mostly.
Learn now about at least 7 Benefits from Being Sugar-Free.
Which of these seven reasons most appeals to you?
Talk to us. Will you join me in making a donation to the Hypoglycemia Support Foundation?
I hope you had a wonderful, grateful Thanksgiving.
On Cyber Monday — or any day, for that matter — I invite you to make a donation to a worthwhile organization while you buy your holiday gifts.
HSFIn fact, i invite you to join me in donating to the worthwhile, non-profit Hypoglycemia Support Foundation.
Why am I encouraging you to donate to the Hypoglycemia Support Foundation?
Because this organization does amazing work to educate people about hypoglycemia or low blood sugar.
This is a condition, which can manifest some 125 symptoms, including headaches, mood swings, heart palpitations, mental confusion (brain fog), excessive fatigue, anxiety, brain fog, cold hands and feet, and Crazy Sugar Cravings.
I personally have greatly benefited from the Hypoglyemia Support Foundation.
In fact, back in 1998, when I learned that I had hypolgycemia or low blood sugar, Roberta Ruggiero, founder and president of the Hypoglycemia Support Foundation, helped me so much!
Indeed, thanks to Roberta’s unwavering support, encouragement, and patient explanations, I was able to follow my doctor’s orders to kick sweets and quickie carbs, to take back my health and to say farewell to 44 baffling ailments.
You’ve never met a woman more dedicated than Robera, who has been steadfastly dedicated for 34 ears to help people learn about hypoglycemia, which has been dubbed the “Great Imitator,” because people with this condition can manifest ailments that confuse medical professionals.
Did you know, for instance, that if you have hypoglycemia, your doctor can wrongly diagnose you for bipolar disorder, schizophrenia, neurosis, migraines, Parkinson’s syndrome, chronic bronchial asthma, paroxysmal tachycardia (rapid heartbeat), rheematoid arthritis, cerebral arteriosclerosis (hardening of the brain’s arteries), menopause, mental retardation, alcoholism, hyperactive disorder, and even senility.
To learn more about the Hypoglycemia Support Foundation and its founder Roberta Ruggiero, listen to last year’s Gab with the Gurus Show, when I interviewed Roberta for my 15 years off sugar celebration. In this show, we share secrets to staying sugar-free.
Check Out Health Podcasts at Blog Talk Radio with Gab With the Gurus on BlogTalkRadio
Now, I invite you to make a donation to the Hypoglycemia Support Foundation.
Feel free to say that Connie sent you.
CB – pink shirtWho is Sugar Shock Blog founder Connie Bennett? Connie is a former pooped-out, fuzzy-headed, sugar-addicted journalist. After quitting sugar on doctor’s orders in 1998, ALL 44 of her baffling, crippling ailments (brain fog, PMS, headaches, etc.) vanished, and she became “reborn.” For the past 16 1/2 years, Connie has helped thousands worldwide release their sugar addiction and Get a Sweeter Life that Rocks™. She is the acclaimed, energetic, charismatic Sweet Freedom Guide, Bounce-Back-to-Your Best Body™ coach, a transformational speaker, sugar and carb expert, blogger, certified health coach, certified life coach, EFT practitioner, Gab with the Gurus host, and bestselling author of Beyond Sugar Shock, which was endorsed Beyond Sugar Shock_RGBby Dr. Wayne W. Dyer, Dr. Daniel Amen, JJ Virgin, and many others. Her first book, Sugar Shock, was praised by such respected people as Dr. Mehmet Oz and Dr. Christiane Northrup. Connie is now planning the first Sugar World Summit, which will feature the biggest names in sugar and carb addiction, recovery, mindful eating, compassion, weight loss, etc. She is also completing her next book, The Bounce Back Diet™, which will help millions blindsided by Crazy Cravings™ after a major loss (such as the death of a loved one, divorce, or end of a job) or another life-changing event. Get free gifts at www.Connie-Bennett.com
Are you what I call a Sweet Success Story? Share your tale now.
Happy people Have you shed excess weight, eliminated your horrible headaches, gotten rid of your pre-cancerous condition, or done away with another pesky health problem by kicking or cutting back on sugar, refined carbs and other high-glycemic foods such as corn nuts, potato chips, and French fries?
In short, are you now slimmer, happier, and sexier?
In other words, have you discovered the power of life without all those super-sweet or quickie-carb foods?
Do you now Enjoy Living Sweeter Naturally™?
If you’re a Sweet Success Story, we may want to tell your story to inspire others.
As you may already know — or your friends do — quitting sugary foods and rapidly processed carbohydrates (what I also call “culprit carbs”) can speed you on your weight loss journey.
Not only that but cutting out the culprit carbs can help you overcome a variety of health challenges, as thousands of people — whom I call “Sugar Kickers” or “Carb Kickers” — have been gleefully sharing with me for 16-plus years since I quit the dangerous carbs on doctor’s orders.
Readers of this Sugar Shock Blog love inspiring tales such as yours.
We’d like to hear from you if you’ve had a drastic health improvement by cutting out sugar, quickie carbs, gluten, dairy or artificial sweeteners.
If you’re a Sweet Success Story — whether you lost weight, got more energy, improved your moods or got your diabetes under control — we want to consider sharing your tale here.
Remember, by sharing your story, you’ll be able to inspire, motivate, and encourage people from around the world.
Wondering what I mean? Read some motivational Sweet Success Stories shared here previously:
Fellow blogger Jimmy Moore. (Catch our interview on my Gab With the Gurus Show, too.)
Are you what I call a Sweet Success Story? Share your tale now. (Please submit info using the format used above, and we’ll get back to you.)
CB – pink shirtWho is blog founder Connie Bennett? Connie is a former pooped-out, fuzzy-headed, sugar-addicted journalist. After quitting sugar on doctor’s orders in 1998, ALL 44 of her baffling, crippling ailments (brain fog, PMS, headaches, etc.) vanished,, and she became “reborn.” Now, 16 1/2 years later, Connie is devoted to helping people Get a Sweeter Life that Rocks™. She is the acclaimed, energetic, charismatic Sweet Freedom Guide, Bounce-Back-to-Your Best Body™ coach, a transformational speaker, sugar and carb expert, blogger, certified health coach, certified life coach, EFT practitioner, Gab with the Gurus host, and bestselling author of Beyond Sugar Shock, which was endorsed Beyond Sugar Shock_RGBby Dr. Wayne W. Dyer, Dr. Daniel Amen, JJ Virgin, and many others, and Sugar Shock, which was praised by such respected people as Dr. Mehmet Oz and Dr. Christiane Northrup. She’s now planning the first Sugar World Summit, which will feature the biggest names in sugar and carb addiction, recovery, mindful eating, compassion, weight loss, etc. She is also completing her next book, The Bounce Back Diet™, which will help millions, who are blindsided by Crazy Cravings™ and overpowering emotions after the death of a loved one, a divorce or breakup, moving, losing a job, or another life-changing event. Get free gifts at www.Connie-Bennett.com
Please let us know how you’re doing. What are your favorite ways to get back on track?
Halloween_funny_pic_07-400x300If you’re like millions of Americans, yesterday, you overdosed on candies, in large part, because Halloween is a sanctioned National Sugar Overload Day.
For years now — ever since 1998, when I kicked sugar on doctor’s orders — on The Day After Halloween, I hear from frustrated, disappointed, Sugar Shocked people, who want to know how to Get Back on Track.
For instance, today, a determined Christie wrote to say:
“I’m ready to kick sugar again…..again!!! Ready to sleep better at night, have more energy during the day, and have the brain fog lifted!”
If you, like millions of Americans, pigged out on Halloween candies, you’re probably reeling from Sugar Shock — which means you may be feeling dizzy, headachy, sluggish, irritable or wiped out.
Since you’re not feeling so great, here are 6 easy ways to help you Rebound After Relapse™, as I call it,
1. Drink plenty of water. That, of course, you probably know. Add some lemon, too, if you can.
2. Ditch the Sweet Stuff or Hide it in Your Car Trunk. Please don’t keep leftover candies in your home. Temptation can lead to one bite, which, of course, can lead to many more.
Now, if you’d rather not be restrictive with your kids because you feel that they’ll then want more candies, then ration them out. Let your childreen have 2 small candies per day. Then hide the rest in your car trunk or another place that’s not easily accessible.
3. Treat Yourself to Nutritions Meals.
Given that yesterday you tricked yourself, today’s the day to treat yourself with nourishing meals. Think quality protein (free-range chicken, fish, etc.), healthy fats (like a little olive drizzled over your dinner), and quality carbs (a salad and veggies).
4. Savor Sweet Potato & Sweeten with Cinnamon.
If you find yourself craving something sweet today — which can be expected — try sprinkling some cinnamon on a cooked sweet potato or pumpkin. Not only is this combo yummy, but cinnamon, as a 2007 study showed, may lower your blood sugar after meals, (See the actual study here.) You also can add a dash of olive oil or flax oil, which makes your dish quite tasty. In fact, you can make this your dessert.
5. Sniff Away Your Cravings & Stress.
Since today, you may be feeling especially stressed since you ate a lot of sugar-filled candies, try dabbing on some lavender, which research shows can diminish stress, which is a prime trigger for food cravings. The various chemicals in lavender — such as Linalol, linalyl acetate, geranyle, eucalyptol, pinene, limonene, cineole, phenol, coumarins, and flavonoids — work together by “ stimulating smell receptors in the nose, which then send messages through the nervous system to the limbic system.” That’s “the part of the brain that controls emotions,” according to The Mayo Clinic.
6. Join fitness and nutrition expert JJ Virgin, for for another livestream event with top health experts.
JJ, whose new book, The Sugar Impact Diet, comes out next week, is following up her previous event on Thursday. Today, she’ll speak to cultured foods expert Donna Gates, along with nutritionist Christa Orecchio and Dr. Nalini Chilkov,, who will discuss sugar’s connection to cancer.
A very special thanks to YouOffendMeYouOffendMyFamily.com for this entertaining graphic.
Personal Note from Connie: As you may know, I’m home now with a nasty flu, but I really wanted to help you Get Back on Track after Halloween whille I rest.
Please let us know how you’re doing. What are your favorite ways to get back on track?