Oops! I slipped. Now what?

You've committed yourself to eating "clean" to look and feel better, and it's working. You've cut out refined foods and have been focusing on fruits and vegetables, whole grains, and adequate protein -- and you were so proud of your progress! But then that birthday party caught you off guard. A slice of birthday cake led to an enormous brownie, and now you're filled with guilt and recriminations, and you think, Oh, well, I might as well forget it.

Stop! Get back on track, and try the following suggestions:

Listen up. A splurge won't ruin your progress.Sugar is also important to our diet. In fact, a healthy diet can include all foods in moderation.

Work it off--sort of. Do a few extra minutes of exercise, or add a few rounds to your usual weight routine. ( This does not mean forcing yourself to spend an extra hour on the treadmill--you'll risk an injury)

Think long term. You might be tempted to skip dinner to make up for your indulgence, but that's likely to backfire. Just follow your usual eating routine.

Use the experience. Why did you slip? Were you depressed? Overly hungry? Anxious about school requirements or work? Figure out what made those sweets or fats so tempting, and you'll be less likely to fall victim to junk foods the next time. It could even be that you just aren't eating enough, so make sure you're giving your body the fuel it needs.