Getting Lean. Personal trainer style.

Hi All
Here we are in the 4th week of the "getting lean personal trainer style" program.
What I want to talk to you about today is guilt associated with the cheat day.
I spent the whole weekend doing a kettlebell instructor's course and having to eat cafeteria food. The menu included white bread wraps, white bread foccacia and cake with bad coffee.
Actually the saturday wasn't such a bad thing because I took some food with me, sunday on the other hand I had no food prepared so therefore was resolved that I would have to eat cafeteria food.
When I am presented with this kind of problem I always make it work to my advantage, I make it my cheat day. I try to stay with in reason and not go for the chocolate cake with the chocolate milkshake, sometimes this isn't always easy. You see, refined sugar has become the number one addiction in the western world and like most addictions it only takes one "bust" for the addiction to be activated again. So the thing to be aware of is this, if your cheat day contains a lot of the food that you have the most trouble resisting on your food plan days, you will make it very hard to get back on to the plan and avoid the bad stuff. Now if you add a big helping of guilt to the sugar, you will be at risk of emotional eating and nobody ever ate a carrot to stave off the emotions! Emotional eating looks something like this, "oh well, I've eaten two tim tams, I may as well finish the pack now".
So what do you do if you aren't watching and all of a sudden you notice that you have inhaled the whole pack and washhed it down with 2 litres of flavoured milk as well?
First, acknowledge that you have slipped up, that it is not the end of the world.
Second reconfirm what it is you are trying to achieve by being on the eating plan in the first place.
Third make a commitment to begin eating healthily from the next meal. Don't resolve to do well tomorrow, take action straight away.
Listen, I have guilt feelings with every single one of my cheat days, and a lot of the time they are not always that bad. I take this to mean that I am on the right track.
Most important is that you don't beat yourself up, if you get it right 90% of the time, you are a success.
Keep it up.
Daz.