I Challenged Diet Culture's Morality

Throughout my teenage years, I absorbed the pervasive belief that fat was the enemy and sugar was its accomplice. This led me to view ice cream as a guilty pleasure to be avoided. Yet, I realized that my happiest memories were tied to enjoying ice cream. As I progressed in my recovery, I began to challenge the moral framework of diet culture.

I asked myself critical questions:

• If dieting is supposed to boost my self-esteem, why do I feel so anxious around food?
• Is it genuinely healthy to deprive myself of something I love?
• Many people, regardless of size, eat ice cream daily—why should I be different?

Through this reflection, I recognized that my relationship with food had been distorted by societal pressures, and I committed to unlearning these harmful narratives.

Setting the Stage for Change

Once I understood how damaging diet culture was, I began strategizing on how to reintroduce ice cream into my life. I devised a plan:

• I would buy a pint of Ben & Jerry’s Fish Food ice cream and waffle cones.
• My goal was to enjoy it at least four nights a week as an evening snack.
• I would fill the cone with a manageable portion of ice cream and share the experience with my husband, someone I trusted.
• By engaging all five senses during the experience, I would allow myself to fully savor it.
• After enjoying my treat, I would simply move on with my evening.

Visualizing Success

With a clear plan in mind, I utilized visualization techniques, imagining each step of the process—buying the ice cream, enjoying it, and how I'd feel afterward. This mental rehearsal helped solidify my commitment to the plan and reduce any anxiety I felt about indulging.

I also prepared a list of affirmations to counter any negative self-talk:

• I won’t let harmful societal norms dictate my food choices.
• I’m savoring my ice cream, not mindlessly overeating.
• I deserve to enjoy this treat without guilt.

Taking the Leap: Enjoying Ice Cream at Home

Finally, the moment arrived to put my plan into action. I still felt a flicker of anxiety, but I was in a safe space and had mentally prepared myself. Every bite was pure bliss, especially that last slurp of melted ice cream at the bottom of the cone.

As I continued this practice, I noticed that by the fourth or fifth evening, the thrill of eating ice cream transformed into something more routine. My brain began to recognize that ice cream could be a regular part of my life, and the anxiety surrounding it diminished significantly.

Taking the Experience Public

Once I felt comfortable eating ice cream at home, the next challenge was to do it in public. My coworkers often suggested visiting a nearby ice cream shop that didn’t provide nutritional information, which added to the excitement. One afternoon, I proposed we go there together.

As I indulged in a scoop of tart cherry pie and a scoop of toffee sauce, I relished every moment—both the flavors and the camaraderie with my colleagues. I continued to visit this shop regularly, trying new flavors each time.

Embracing Post-Experience Reflection

Planning and exposure were crucial to overcoming my fears, but I also learned the importance of self-care afterward. Whenever guilt crept in post-ice cream, I practiced opposite action—a technique from dialectical behavioral therapy. Instead of punishing myself through restriction or excessive exercise, I celebrated my choice.

I would look in the mirror and affirm, “This is what healing looks like.” I documented my joyful moments with ice cream, sharing them with friends or keeping them for myself to reflect upon later. I also visualized the judgmental voices from diet culture, and in my mind, I told them to take a hike.

The Sweet Reward

Each step—mental preparation, taking action, and post-experience care—was vital in my journey to redefine my relationship with ice cream. While focusing on the process was essential, I also reminded myself of the greater purpose behind my actions: to regain control over my choices and to view food as a source of nourishment, joy, and connection.

Rebuilding my bond with ice cream was a significant milestone in my path toward food freedom, but it was just the beginning. I continue to challenge the superficial beliefs I once held and have developed my own values around food. And now, I can confidently say that life is too precious not to enjoy ice cream.

Are you seeking to improve your relationship with food? Consider joining my email list for monthly insights and a free copy of "10 Keys to Food & Body Liberation."