Confessions of a Junk Food Junkie

Yeah, in the daytime I’m Mr. Natural
Just as healthy as I can be
But at night I’m a junk food junkie
Good Lord have pity on me…

-Larry Groce, Junk Food Junkie © Peaceable Kingdom Publishing

Okay, true confession time. Despite all my talk of working out, my “bodybuilding journey,” my cardio, so on and so forth, the thing that has always tripped me up in my fitness journey is my diet. Despite my best intentions and knowing all the rules I have never had good control of my weight. My leanest years have not been because of strict attention to what I put in my mouth they have been due to illness and other factors. Why is this? Simple really – I cheat. I justify. I find every reason I can to bend, ignore, and trash the rules.

Sound familiar? If so, welcome to the club. It’s a big one and not just because of the collective size of the members.

The Problem

I make a show of recording my meals, checking calories, and all that diet theater. But in reality, I eat things that I don’t record. Not just occasionally, but every day. Worse, I actually find ways to justify every single bite. Everything from telling myself that one treat won’t hurt to convincing myself that if the food has enough protein it’s actually good for me even if I go over my daily calorie limit.

I’ve tried every trick in the book as well: Food substitution (eat this, not that), low density and high volume foods (grapes, celery and the like), don’t eat gluten, don’t eat starches, don’t eat- well, you get the idea.

All these strategies have failed. Because the simple truth is that if you want to lose weight you need to expend more calories than you consume. That’s it. The only thing that actually works.

Simple, right?

Food A Love Affair

Like most of us my diet efforts have been sabotaged from day one. Not just from the usual suspects like the fast food and convenience food industries (worth several blog entries in and of themselves) and a very sweet tooth combined with a love of sugary carbs (I know, sugar is a carb) but also certain emotional and habitual triggers.

For example: I always have to have – and I mean have to have – a corn dog when I visit and amusement park or fair. It’s an urge that is as strong as any other I have. If I’m at a movie theater I need a bag of popcorn and a giant Diet Coke. At home watching television? Then it’s snacking from my “snack table.” These are for some reasons part of my eating habits or emotional triggers.

It doesn’t stop with those triggers either. After lunch I feel the need to have something sweet. But, I don’t eat chocolate like everyone else – so I choose a Pop Tart and these come in packs of two with twice the calories of most chocolate bars. Worst of all regardless of how well I’ve prepped for a meal at home – if I’m running late and am hungry I’ll swing through the drive-thru to get something to “tide me over” until I get home to pop my prepped meal in the microwave. Sometimes, I go so far as to eat both meals!

Sound familiar to anyone else?

Is There An Answer?

Obviously, some people over come whatever emotional feelings they have regarding food and are able to carve out their abs, sculpt their chest, and build the body beautiful. Are they superhuman? Have they discovered the secret diet, supplement, or pill? Do they really just love grilled chicken and plain rice?

Of course not.

What they have done is make a decision that their fitness goals are more important than any transitory pleasure that they get from eating a particular food. They realized that they control what they eat and are not slaves to their taste buds.

Was it easy for them? Maybe. Is it easy for me? Obviously not. If you are still reading this it’s probably not easy for you either. But here’s the ugly truth as I see it: if you want to lose weight it’s the only thing you can do that will work.

Expend more calories than you take in. That’s the only rule that you need to follow (why does this sound familiar?).

Don’t Beat Yourself Up – Learn From My Experience

However, I need to stress something else. Though I have failed in my weight loss efforts I have stopped making myself miserable over it. I used to stare at vending machines for far too long deciding whether I’m going off my diet or not. Finally take that “forbidden” treat, scarf it down and then feel guilty for the rest of the day. In short, I was making myself miserable over not being able to lose weight even though it is something that is actually in my control. I’m an adult. If I decide to eat something it is my decision and I know what the consequences are so I’ve learned to live with that fact.

Take ownership of the fact that you are the only one who can make the change. Be an adult and admit that you have are not reaching your goals because YOU are your biggest obstacle. Stop blaming your metabolism, getting older, and the fact that Big Macs are just so good (especially followed by a cheeseburger for “dessert”).

Lean or fat – my choice. It’s your choice too. Make the right one.

The Good News

Once you’ve taken ownership of the issue – you can now take ownership of the solution. If you are your biggest obstacle you can also be your biggest champion. You have the power, you can do it! Was it easy for them? Maybe. Is it easy for me? Obviously not. If you are still reading this it’s probably not easy for you either. It won’t be easy. You will feel hungry. You will get “hangry.” But own the solution, be the solution and eventually you will lose weight.

Or so I think. I’m willing to give it another try if you are!

Fitness Quest: 2020 A Year in Review

Well, I’ve been away from this blog for far too long! I’m sure that both my fans have been wondering what I’ve been up to fitness-wise so here it is: not much.

I don’t have to tell anyone that 2020 was, at best, a weird year. For me the biggest adjustment was working mostly from home and I acknowledge that I’m fortunate to be able to do this. The other big adjustment was not being able to travel as I normally would. So you might think with all of this unscheduled free time being given to me because my normal after work activities being halted, especially community theatre as the biggest “time hog,” that my focus on fitness would have skyrocketed and that by now I’m a mass of lean, mean, old man muscle. Well, not so much.

The toys.

Gyms closing didn’t help but that wasn’t the real issue. My biggest issue was adjusting to cooking at home. Which, if done right, is the way we should all go. However, I found that when confronted with a full refrigerator and pantry all day I tended to “graze” all day in addition to my regular meals. So like so many others my weight creeped up during the past nine-months but went way up starting about July according to my fitbit. I think the combination of eating all day and the loss of my regular cardio classes just finally caught up with me despite my regular walks. I also suffered a mysterious shoulder injury in September so my lifting was impacted. My bench press in particular. I did manage to continue weight workouts with the personal trainer in his home gym and with my brother-in-law in his. The spring, summer, and early fall saw me taking regular walks with my sister mostly every night. But the extra fat has refused to budge.

Photo by Rachel Claire on

So, in an effort to make a change I’ve given into the marketing and am trying Noom. I have plenty of suggestions on how to improve the product which might be worthy of another blog entry after a few more weeks, but so far so good. It’s helped to remind me of things I already knew and I’m down about four (4) pounds so far (almost 2 kg).

Things I did discover while cooking for myself this past year – I do like a fairly wide variety of foods. The heart healthy Mediterranean diet is interesting and not that hard to make. Vegetables and fruits are filling and also tasty. Don’t get me wrong, hamburgers and fries are still a big portion of my diet (too big) but I do see the way and the light. Plus one of my new past-times is looking through cookbooks and thinking to myself “I can make that.”

The biggest news – I got through 2020 without a major health crisis! No ER visits, no surgeries. The Stelara I take to control my Crohn’s seems to be working and my gastroenterologist says that there is no sign of the disease. This means that, for the moment at least, I should be able to become as fit as my middle-aged body will let me. Yes, I still have a damaged heart from a previous heart attack. Yes, my kidneys are still below optimal function from my bout with Norovirus last year (did you forget that their are still other viruses out there waiting to get you? Keep washing your hands and covering your faces folks – thanks) but overall I’m stable and healthy. Minus a few occasional aches and pains. Also, I find it ironic that I can lift a small car off my chest if necessary (a very small car) but have trouble getting up off the floor. It’d be funny if it weren’t so true.

So, I’m done with 2020 and ready to move on to 2021. I can’t control what the world may have in store for me, but I can sure as heck control how I react to it and my own small corner of it.


Sodium, Sodium Everywhere and Not a Bite to Eat

Question: which do you think has less sodium, a medium order of McDonald’s French Fries or a small salad?

Answer: It depends. Are you going to put dressing on that salad? If so, the fries win. In fact, the fries win even if you go up to large size and small fries can win if you are looking at overall fats, too!

Surprised? Don’t be. Since discovering that I had a heart attack sometime in the past, I’ve been working harder than ever to get my diet in line. I was already doing pretty good in keeping my fats low and started cooking for myself and am getting a little more “Mediterranean” in my eating and food choices each week (more fish, more veggies, less sugar). So, I thought it was time to take the next step and reduce my sodium intake.


I now understand the trials and tribulations of people with high blood pressure. Sodium is in everything that is even slightly processed. Fast food, sit down restaurants, frozen food, soups, canned vegetables, frozen vegetables (but not always), baked goods, lunch meat, you name it and I bet it’s got more sodium than you would think.

Fat free means “added salt.” Pizzas should be called sodium pies. Surprisingly, things that taste salty, like potato chips, may have less sodium than a small can of spring peas.

According to the American Heart Association we should be eating no more than 2,300 mg of sodium per day, 1,500 if you have high blood pressure. But, the average American consumes more than 3,400 mg each day (more at the AHA website)! And I know from MyFitnessPal that I’m somewhere north of that figure on any given day. How much is 2,300 mg of sodium? About 1 teaspoon of salt per day.

Now in my case, I do not have high blood pressure and my heart attack does not appear to have been caused due to any dietary issues (arteries, with the exception of the one where the damage occurred are clear and “beautiful” according to my cardiologist). It’s likely, in fact, that the heart attack occurred due to my Crohn’s. And, I could choose to side with some of the research out there which suggests that if you don’t have high blood pressure sodium intake isn’t really an issue. However, with one big strike against me, I don’t think I should risk a second. So, I’m going to keep doing my best to get my diet in line and that means lowering my sodium intake.

Now should we talk about the amount of potassium in salt substitutes and the effect that has on someone taking ACE inhibitors?

The struggle continues.