Taking the Anxiety Out of Food: When Guilt Works Against You

October 23, 2018

Ever feel guilty about what you ate on the weekend?

Well, I’m going to break down my weekend in food for you nutritionist-style, and I’m not leaving anything out.

And I have to tell you: I almost didn’t want to record this episode because I still had a twinge of embarassment at being quite so open with sharing how many “treats” I had this weekend.

But the single most important part of the Room to Grow Podcast is that I maintain complete authenticity, and I want to pull back the curtain to show you that even nutritionists eat things like brownies.

Most importantly, you’re going to learn how to take a step back to become an observer in your own life without all the bias weighing you down.  You’re going to leave this episode with more self-compassion and a better understanding of your relationship with food, yourself, and the lies you tell yourself about the way you eat.

So, here goes!

What I ate this past weekend (Friday – Sunday): a brownie, one homemade chocolate granola bar, 1/2 a scone with jam, some dark chocolate chips, a handful of popcorn, 2 giant salads, eggs, tons of veggies in other various forms (roasted, raw, sautéed), a couple apples, a banana, bunless homemade burger, chicken, hummus, lentils.

What I liked about it: That it wasn’t perfect. That I felt satisfied after every meal. That I enjoyed meals and snacks with loved ones and made it very social. That I walked a LOT this weekend and fit in a couple great workouts.

What I didn’t like about it: Not enough sleep or H20, and I went a really long time between meals a couple times, which had me hankering for a snack more than usual (for example: started eating popcorn while making a meal, which is not typical). I had a little more “treat” foods than I usually would, and for me that’s also definitely related to not drinking enough water or getting enough sleep.

My feelings about how I ate this weekend overall? Fairly neutral, to be honest. A few years ago I would have been starting the week sweating off entire food groups, trying to pack my schedule with extra workouts to “burn off” the treats, and beating myself up for my self-perceived failure for eating a few treats. Now, I enjoy what I eat, monitor the signs my body is sending me and check in with how I’m feeling, and adjust accordingly.

Here’s a secret: when you stress about food and how you’re eating constantly, feeling guilty AF over a couple treats and punishing myself emotionally only to make myself miserable….you’re probably going to end up stress eating all of the things you are trying to avoid and more.


Instead? Get clinical. Take the anxiety out of it. Focus on the big rocks like getting adequate sleep, water, protein, veggies and movement. Keep moving forward. Have FUN. Rinse & repeat.

Tell me below: what’s one thing that you liked about how you are this weekend? I want to hear yours! 



I’m offering a handful of FREE 30 minute callsto help you get super clear on why you feel like you’re spinning your wheels when it comes to your health.

You jump from diet to diet, promise yourself that this week will be different, attempt to eliminate entire food groups and end up feeling like you have no self control when it comes to food and willpower.

Stop waiting for someone to give you permission, or for the “right time,” whatever that looks like.  There’s no better time than right now, and that way you have new habits you can practice over the holidays and start the new year feeling better than ever, rather than bloated and guilty.

You deserve this.  You deserve to stop giving up on yourself.

Book a free call with Emily here.



Want to chat more and do a deeper dive into this topic and get access to live videos, exclusive guest appearances and discussions?  The Room to Grow Podcast Facebook group is a judgement-free safe space to open up, and I’d love to welcome you in with the other amazing women in the group.  It’s the best place to go for a little extra support.  See you over there!

And, if you can take a screenshot of this episode and tag me over on Instagram @emilygoughcoachI would absolutely love to connect with you and thank you for listening in real life!  It makes me day to see you listening to the podcast and fills me up with pure joy. Seriously.  See you on the ‘gram!


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