Dear Doodledog, first of all, don't feel guilty about food and eating: we all have good and not so good days. Try to pause before eating anything: dance; go out into the garden for 15 minutes of blitz work - weed, prune or cut the flowers to put in a vase, or simply take a stroll & sniff the flowers - all of it will lift your spirit & distract you from thoughts about food; drink a glass of water (sometimes being dehydrated makes you feel hungry when in fact your body needs liquid: human beings are like cucumbers - did you know? - we consist of 80% water!); eat an apple, a carrot, or plain yogurt with added friendly bacteria. I love very dark chocolate (it has serotonin - especially important on dark days in winter), nuts (walnuts, Brazil nuts - full of selenium - and cashews) and Manuka honey (very cheap in Lidl) but I eat them from early morning to mid-day, so I can work off the excess calories by working in the garden, doing house chores or walking to the shops, without actually exercising! Isn't it great?! - before the end of the day. I would advise you to avoid the carbs in the evening - that way you will not gain weight. Have more veg than meat, eat bean sprouts - they are an excellent source of elements & minerals & also proteins - the build-up blocks of the DNA. Try to go to bed before 10 or 11 pm - if you fall asleep after that time, your body will not be repairing broken DNA connections that are happening constantly, as we move through a day of living our lives,which some health professionals believe may lead to cancer. Once a day grate together a carrot, apple, fresh horseradish & 1-2 leaves of WHITE cabbage (the 1st will give you vitamins & calcium, the 2nd is good for general health & digestion and has good enzymes, the 3rd is a natural antibiotic without any side effects, & the 4th is a real wonder of the veggie world - it purports to kill off even the cancer cells! With regards to sugar/carbohydrate: your body needs a bit of it, especially BEFORE (not after) exercise or a walk: eat dry figs, dates, and always dilute your juices - with filtered or bottled water. Baked apples are good for digestion & contain less sugar & acid when cooked. I've read that in order to bring the insulin level down after eating, it is beneficialto have a bit of porridge after every meal: apparently, oats naturally regulate sugar level in our bodies. Avoid "healthy" energy bars - they are laden with sugar. Have a few sticks of celery every day - it cleans out the system & removes an excessliquid from your body that would have turned to fat otherwise. Have you got access to a sauna? Unless you have a heart condition or high bloodpressure - then it is best to avoid it. Sauna is a great way to lose at least a pound in weight after each session. Invest in a special body brush on a long detachable stick - undress, brush all your body in upwards strokes towards the heart & then have a shower. Doing that, you will increase the blood flow, will remove the toxins from the body via skin & remove the dead skin cells, allowing the body to breeze freely & oxygenating it. Also, have a "me" day when everything is allowed: getting up late or staying in bed, eating anything at any time you feel like - the trick is not to deal on that day with other family members' problems and requests - just for 1 day a week, once a fortnight or once a month - it is up to you. We all need to recharge our batteries, love themselves & be kind to our souls & bodies. If you love & respect yourself - the others will do the same. Good luck! The road ahead is conquered by walking - take somebody lovely & happy with you on a journey; give up demanding, angry or spiteful friends - fly away like a swallow that is free & is a joy to watch.