Overcome it: First of all, get over it! It happens to all of us. I think the best thing is to try to learn from this kind of experience -- be mindful of it, but don't dwell on it as a "mistake." And it's a perfect time for a journal entry. Consider, for instance, "What made me want that? Was it my mood or body chemistry? How can I avoid that temptation next time?" It's a similar exercise to the craving management in that you're trying to figure out what cues led to the "event," so you can redirect yourself to a healthier option next time. The worst thing to do is wallow in guilt. That only leads to more destructive behaviors.

Another great exercise is to write down a column of foods you've "cheated" with before, and next to each one write a healthier alternative that would satisfy you in that moment. Save the list and refer to it when you need to!

More Tips:

• A great way to stay mindful of your behaviors is to imagine a hidden camera in your kitchen and pretend you're being broadcast on national television -- a new reality show, and you're the star! As you reach for the chocolate ice cream for just a little bite, think about being watched by thousands of people. This exercise will keep you mindful of how much you're consuming, and how quickly the calories are adding up before your sweet tooth takes you to the bottom of the carton!
  
  
• If you're going to have dessert, plan ahead and have fewer carbs and more protein. But watch portion sizes; split it with a friend. For some delicious dessert options, see my Meal Makeovers.
  
  
• One thing that I talk about a lot is that fitness and eating healthy is not an all-or-nothing proposition. Allow yourself to enjoy an occasional gourmet favorite, but pick only the best of the best so you have no regrets.
  
  
• If you're determined to grieve about a poor food choice, do it while going for a quick walk around the neighborhood. It helps replace that immediate "shame" with some take-charge self-esteem.