what great advice! I do know all this but still cheat now and then, i don't get guilty anymore and my pt says to just get back on it with the next meal.I guess it's emotional situations where I am stressed or wound up about something that sends me rooting in the cupbooards where I have nothing execpt LC anyway. Managed to find 1/2 tub of B&J yesterday in the freezer, ate the whole thing. Carb hangover like you can't believe. Just a bit disappointed but time to move on and remember Razzle's excellent advice- shall try to plan for situations like this and how to bypass the binge in the first place!