I pick my spots. Ironically, today I had a peanut butter cheddar bacon burger and a beer at a local pub.

I ate it at 3:30, and that's it for me for the rest of the day.

I rode my exercise bike for 20 minutes before and I had a Metamucil 'chaser' when I came home.

I view neither the before nor the after as 'punishment' but rather good sense, based upon my own lipid profile and family history.