Personally, when I was cutting, it didn't even occur to me to eat PB&J. When I had reached my goal of 9% body fat, I was at my mother's house and she had some PB in the fridge and I had a spoonful. Since then, I eat anout a Tablespoon or 2 a day. I consider it a healthy treat. I eat it in isolation (just because i love peanut butter) and I eat it to give my tastebuds a little something to tie me over until the next meal...

However, for someone trying to cut, I wouldn't recommend it since most people who are very overweight lack the control or knowledge of how to properly eat something like peanut butter. Some of my family members are a good example. You tell them "Peanut butter is healthy" and suddenly they are slapping it on every piece of bread they eat. In this respect, I find it easier to just tell people who are overweight and cutting to just avoid things like peanut butter and almonds. While they need the fat, chances are since they are still new to the whole concept of weight loss, they are getting their fats elsewhere until their mentality adjusts to the type of eating required for effective weight loss.

As I said also, if you want to eat hot sauce, i don't see a harm.....but i dont necessarily think it will be much of a help either. Sometimes when people think of something as a big help, and they start to do it and see litle to no results, it's discouraging.

The biggest factor in losing weight is motivation and positive reinforcement regarding the changes to their lifestyle. When the changes are expected to pay off, and they do, the person who is losing weight feels rewards and more motivated. WHen things are not going as expected, there is a cause for loss of motivation. I am just trying to alert people to avoid these high expectations from something like eating hot sauce.

As for the cardio training, its quite possible I am wrong. After more research into my training, I have learned more about muscle fibers and their composition. The type of training I had done to lose weight (nearly 3 hours of training a day, since it was fun martial arts training) was more working out the fast red fibers whereas I thought these were cardio workouts. However, most cardio workouts work out the slow, white fibers for prolonged use. In that respect, I would say your advice is more valid.