eat, move, think, feel


Eat Without Guilt

The Breakfast Experiment

Last week I began an awesome tele-class with the dynamic duo of MizFitOnline and Dinneen  of EatWithoutGuilt. What an amazing team they are! They’re teaching a pilot class called Jumpstart 2010, and I feel fortunate to be part of it. MizFit is a unique expert on all things fitness, and Dinneen is the queen of intuitive healthy eating. Together, they are just fantastic. (for you Twitter folks, look for the hashtag #JS2010 to see Tweets on this class)

For me, I feel it is necessary to always continue learning, finding ways of fine-tuning my understanding of both fitness and nutrition. I can’t afford to sit back and say, “I’m done now.” So it was a great opportunity for me to be able to participate in this class and see/experience things in a different way. Already I am so glad for what I absorbed in the first session.

One of the “homework” assignments of the first week was the Breakfast Experiment. Which consists of eating something new for breakfast every day, and logging how we feel right after, and also 2 hours after each meal.

Here’s what I’ve noted so far.

Day 1: 10am (after heavy workout) mini whole wheat bagels (“bagelettes”) with peanut butter. Pretty good. But since I ate SO late, I was ready for lunch around noon.

Day 2: 8am – caramelized onion scramble (one egg + one eggwhite) with one small slice ham, sprinkling of goat cheese. Plus blueberries on the side. This was VERY filling (Weight Watcher folks will recognize this as a classic “filling food” breakfast!!) and I was happy/satisfied until 12:30pm lunch. Thumbs-up breakfast, but I don’t always have time for this.

Day 3: 10am (again after heavy workout) – 0% Fage yogurt with blueberries, a couple pecans and a drizzle of agave syrup. Very refreshing and yummy after hot workout, but a slight tummyache half an hour later. Was it because it was cold? Because it was dairy? Because it was cold dairy? Hmm.

My trainer yelled at me this morning bc I admitted I had not eaten anything before the workout, only a cup of coffee. I KNOW this is not good. But I am rushing around like a bat out of hell in the AM, driving daughter to school, then rushing to the gym, and it’s all I can do to get a cup of coffee in me to fling myself behind the wheel. No, it’s not ALL I can do, but…

I resist eating before workouts because:

1. It’s early.

2. I don’t like eating the second I wake up.

3. I reallllllly don’t like working out with stuff in my stomach. Because I work out so hard there is often the danger of puking. Today I felt pukey enough on on empty stomach.

I guess the only solution to this is to (nooooooooo!!!) get up earlier. Which means (noooooooo!) going to bed earlier. And maybe I will have one of those mini-bagels, or a slice of turkey? or cheese? on the way to the gym. I’m going to have to experiment with this.  Miz? Dinneen? Any thoughts on this?

Edited to add:

Day 4: Double fiber English muffin with cheddar cheese. I didn’t think this was going to last very long, but it was amaaazingly filling and staying! Four hours, easy.

Day 5: Bear mush hot cereal with blueberries & cream. DELICIOUS. Also very long-lasting. Yum.

The “Eat Without Guilt” Process

I’ve referred to Dinneen Diette and her “Eat Without Guilt” approach before, but was never really able to articulate what her approach was exactly, or why it worked. She just wrote this article for her newsletter which pretty much sums it up. This is exactly what my problem was before, and exactly how it ended up changing, and pretty much exactly how I’ve experienced that past several months.  I’m sharing her article here because I really did not think, back in January, that any of this was possible. (my comments in red!) When she said that she ate brie and croissants, I felt like she had to be lying, but now… I get it. Thank you, Dinneen!

How a Shift Towards Food Can Create a Shift on the Scale
by Dinneen Diette

A few years ago I had a major shift in the way I thought about food and eating, and it has improved my health and waistline ever since.

In a snapshot, this is how I used to view food:

I associated unhealthy food with pleasure and healthy foods with pain. Yes!! Totally!!

You see, when I was eating healthy food, the whole time I’d be wishing I could be eating a hamburger and fries instead. I’d be thinking about how tasty and juicy it would be, and how THAT was what I wanted, not the salad. Exactly. Salad felt like the “healthy” but less wonderful choice.

And then I’d want some ice cream, and not some fruit for dessert. Yup!!

The Reward Factor

Think about it.  Often we ‘reward’ ourselves with something like chocolate or ice cream when we’ve ‘been good’ or ‘deserved a break’ where the salad feels like a punishment.  We think “I have to eat this salad to stay thin” and anything remotely guilty becomes something that’s a reward for being good.

We often learn this as children.  Remember your parents saying you could have the cake after you finished your dinner?  Or if you were quiet in the store Mom said she’d buy you a treat or take you to a burger place or to the ice cream shop? Not only do I remember this (over and over and over) as a child, I am also guilty of doing this as a parent. I’m sorry, girls. REALLY.

So even at a young age we learned that these foods were treats and something we got if we were “good.”

The Stress Factor

When I got older, after a busy day at work I’d come come tired and stressed and would reward myself with junk food, comfort food or a treat.  It was almost like a medication, I used it to make myself feel good.  Is this sounding familiar to anybody??

The Chore Factor

But this is a problem.  If you associate unhealthy foods with pleasure and healthy foods with pain, then eating right will always be difficult.  Mentally, you’re telling yourself that eating healthy food is a burden or chore, so what do you expect?  Eventually you will lose the battle as we all want to feel good. (emphasis mine)

The Pleasure Principle

When I lived in France, I saw how they took such pleasure in all foods.  Eating foods, even healthy ones, became something that I enjoyed, instead of dreading.

And there wasn’t a focus on good foods or bad foods.  They do eat a lot of healthy foods, but they look at them as something that nourishes and does the body good.  Things like sweets and desserts were looked upon as something to be enjoyed for a special occasion, like a dinner with friends.  Not something to be used to soothe. (again, my emphasis. What a concept!!!!!)

They don’t use food so much for comfort either.  It’s nourishment and something that gives us energy and vitality.

Shifting My Mindset Towards Food

So I slowly shifted my mindset.  The way I eat now is:

All foods are okay, but healthy foods make me FEEL better in the long-run.

I get pleasure out of all foods, even healthy ones.  And I don’t look at any food as punishment or pain anymore.

You see, once I started eating better and healthier foods, I started to feel better.  I remember one day I went to have a burger and fries (I wanted a taste of home!).  Though in the moment I felt good, afterwards I felt stuffed and uncomfortable.  Then all afternoon I was tired and not effective in getting any work done.  I just wanted to sit in front of the TV and do nothing.

And this would happen over and over.  I started to notice how these once pleasurable foods were making me feel like crap. I never noticed this BEFORE because I was *always* eating unhealthy foods, so I always felt like crap! and that felt normal.

So I slowly started to eat better and started to see that the healthy foods WERE actually making me feel better! AMAZING!!!

Same With Exercise

Just like exercise.  When you first start, it becomes such a drag. I can’t even describe how painful and dreaded exercise was – for YEARS – even when I had a trainer! It was soooo hard for me. Like you “have to” get out there and walk.  But then every week you find you can walk longer, then faster, and before you know it you start looking forward to the exercise (yes, that DOES happen). And that has finally, finally happened for me, too! Yay for endorphins!!! You find your body feeling better and enjoying it.  Often when people start to exercise regularly, they wonder why they didn’t do it earlier. The key word there is “regularly.” I don’t think I did it often enough to get any benefits before, just the aches of it.

Ditto for Food

Same with food.  The more I ate better, the better I felt.  So I started to gravitate towards the healthier foods as I knew it would give me energy and that extra boost to get through the day.  No longer did I have those afternoon crashes.  And I was so much more productive at work that I found myself having more free time.  YES!   YES! YES!! (well, I don’t know about the “free time” part…)

There’s Room for All

Now this doesn’t mean I never eat unhealthy foods.  I have found there’s a place for all foods in life.  It’s about how much and how often I eat them.  This is what I love about this approach. It is so… pleasurable and unpunishing and unjudgmental. As I know that healthier foods will make me feel better, I naturally turn to them more often. Yes!

So instead of using food to make you feel better, use it as a way to get energy and you’ll see dramatic changes in your health and waistline (and the scale!) over time.

Change your mindset, and you’ll start to see a shift….everywhere.  You said it, Dinneen. Thank you so so much.

© 2009, Dinneen Diette.  All Rights Reserved.

Dinneen Diette is founder of  Eat Without, a speaker, and contributor to various online health & wellness magazines, newsletters and websites. She helps and guides you to attain the dream of a slimmer, sexier and healthier you! To receive her easy tips, action steps, how-to articles and Special Report for FREE, visit

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