Matcha |Antioxidants Galore| - A tea that is unique to Japan, one cup of matcha is said to have nearly ten cups worth of the nutrition from regular green tea. Earthy, robust, and old school. This is what the ancient Japanese monks used to drink. They would scoff at today’s fruit infused hybrids. It’s how green tea is meant to be done.

Matcha contains L-theanine, an amino acid known to relax the mind, and has about half of the caffeine in a cup of coffee. It is also packed with EGCG, a catechin with strong cancer fighting properties – equivalent to the amount in a whopping 137 cups of normal green tea. It is frequently found in powdered form which can be mixed very easily – green tea kefir or ice cream anyone? It is even recommended to add a dash to your toothpaste or shampoo. It is so healthy and versatile you can literally shower in this stuff.

Yerba Mate |Mental Focus| - This tea comes from a small tree grown in the sub-tropical rainforests of Argentina, Brazil and Paraguay. In several sections of South America it beats out coffee as the national drink of choice. It is enjoyed so intensely some consider it to be the ‘Drink of the Gods’ but it actually translates to ‘cup herb’ since it is shared by a group from a gourd when served in a traditional setting. Yerba Mate has more antioxidants than regular green tea along with potassium and B vitamins. Yerba mate also contains theophylline, theobromine, and a third of the caffeine found in a cup of coffee. This unique blend is what creates what many mate drinkers describe as a focused energy that puts them in a zone of mental clarity.

Cherry Juice |Recovery Pro| - Enjoyed since prehistoric times, several studies have shown the nutritional benefits of tart cherries. The main source of their nutritive strength comes from anthocyanins. These guys are the reason for their red coloring and also their beneficial anti-inflammatory properties. Studies using rats supplementing with these compounds also showed less increase of body fat on a high fat diet as well as lower levels of cholesterol and triglycerides. Tart cherries also contain natural melatonin so benefits of deeper sleep may occur. The antioxidant and anti-inflammatory properties of George Washington’s cherry tree would beat the snot out of blueberries, pomegranates, and even those countless acai berry products that are popping up everywhere. They are little red miracle workers when it comes to the recovery process.

Whey Protein |Superb Supplement| - You can read my full post right here on why I’m infatuated with whey protein. In a nutshell it’s an incredible value & convenience, fast acting & nutritious, and has the highest biological value / usability of any food.

Coconut Oil |Packed With MCTs| - This section comes from fellow fitness buff and blogger Skyler Tanner, very intelligent worker-outer, check out his clever insights at SkylerTanner.com

“So what in the hey are MCTs? MCT stands for medium chain triglycerides, though in the scared-of-all-things-cholesterol-related media you’ll sometimes see it put as medium chain fatty acids, which make up an MCT. Great. So why is it special? MCTs are taken into the liver without any modification (long chain and very long chain fatty acids require modifications for digestion and energy use). They don’t require any bile salts to digest. They are burned preferentially in the mitochondria over LCFAs. There is evidence suggesting that fat loss is accelerated in the short term using MCTs because of the increased thermic effect of food.

How I like to go about using MCTs is by using coconut oil for any cooking application. It has a wonderful smell and adds a great flavor to popcorn. Because of the bile salt component I mentioned above, one could use MCTs when starting a lower carbohydrate diet, as I’ve experienced subjectively improved energy and I know I’m not alone in this regard.”

Other potential benefits include boosting the immune system and normalizing thyroid function. A tablespoon of coconut oil in a protein shake or going through the trouble of getting the lime in the coconut would be well worth the health benefits.

Even More Intelligent Beverage Blends -

Club Soda & Casein Protein -Casein protein found in cottage cheese is essentially the opposite of whey as it is slowly released over a period of seven hours. Casein protein powder usually doesn’t taste too pleasant but when I mixed a banana flavor with some orange club soda I created my own little sparkling stale dreamsicle. It was still way better than mixing it with plain water. You could also try mixing other supplements with club soda or try carbonated water to give your hydration levels a fresh boost.

Low Sodium V8 & Instant Coffee - I had to hit the weights posthaste and wanted to sneak a few quick milligrams of caffeine to bolster my workout. I grabbed some old instant coffee, saw the low sodium V8, and then stirred. Not half bad… The veggies covered up most of the flavor, it went down easy, and I had a great workout. Try anytime you’re looking for a no hassle pick-me-up.

Whey Protein with Cherry Juice - Combining two intelligent beverages together? Brilliant! I drink this mix about 30-45 minutes before hitting the weight room and experience an obvious increase in strength and recovery when having this ChocoCherry preworkout shooter.

Yerba Mate with Matcha - The daily benefit of having a matcha mate would be remarkable.

Any more secret fitness concoctions out there? Will Pickle and Prune Juice be the next liquid fitness craze? I’d steer clear of any P & PJ cleanse ads for now.

Adrenaline as a Means to a Six-Pack. Back in mid-summer I had the luxury of stopping an intruder from knocking down my back door. Thankfully it was relatively uneventful but needless to say my adrenaline was at an all time high for the decade and my body was buzzing for about three hours. My workout energy that night was paltry in comparison to the events earlier in the day. One may be able to burn a substantial number of calories by skydiving all day long. It makes sense that competitive athletes would burn more calories than a relaxed one doing the same amount of work. It is unlikely to find an overweight extreme sports enthusiast – or on a side note – someone who is elderly and obese. Food for thought.

Fat Suit Day. When I started lifting weights it was a full body – day on, day off routine. I noticed gymnasts who focused on repetitive body weight movements for extended periods of time were usually very cut. Some people wear weighted vests for their workout but what if you wore the dang thing all day long. The body is extremely adaptable. Wearing it to bed might even cause an improvement in breathing habits. Adding even 10% of your weight could create some impressive gains to your birthday suit.

Internal Abdominal Stretch. It’s good to relax into a stretch after your workout so why not eat your self into a stretch after your workout? The abdominals are a unique muscle since more you eat and drink the more your belly muscles are going to protrude and stretch. Stuffing your stomach post workout and the occasional belt buster of a meal could potentially add that eight pack. Drinking an extra quart of liquid post workout could help put the finishing touches to a washboard stomach.

UnderWorkout For Your Health It seems whenever I have tried to add a sizeable addition to my workout schedule it never sticks. I wanted to give yoga a shot three days a week but after a week that quickly dropped to once a month. I got overtly excited to start running a few years ago so I ran hard for five miles every day for a week but I quickly became bored and injured soon after. However, when I tacked a ten minute cardio session on at the end of my weight workout it worked like a charm. My ten minute dynamic stretching routine in the morning has also stuck around for the long haul. The hard part is creating a habit so fostering that by batching it all together or keeping it simple with short workouts is a surefire way for long term gains.

#1 – 15% of your one rep max is the best weight to use when performing power movements such as squat jumps. Keep it light and explosive.

#2 – The German candy maker Haribo makes their Gummy Bears with dextrose creating an excellent recovery treat for replenishing your glycogen tank.

#3 – Have some salad the meal before you workout. The phytonutrients will boost your workout and promote blood flow.

#4 – Don’t do something that is considered essential if it throws off your workout mojo. If an exercise, supplement, or food timing doesn’t agree with you then forget it. Don’t skip things just because they are tough though.

#5 – Use peppermint to add an all natural boost to your workout. Ideally dab a little peppermint oil under your nostrils or chew some peppermint gum. A quick brushing with peppermint toothpaste would even do the trick.

#6 – Avoid Soy and Tea Tree Oil. Both these can have negative effects on testosterone levels. Soy Protein is supposed to be fine in amounts up to 25 grams per day but why mess with it?

#7 -If you’re going to eat fast food stick with Subway and make it either a 6-inch club or sweet onion chicken teriyaki on wheat. Roughly 350 calories, 25 grams of protein, with healthy amounts of fat and fiber.

#8 – Always keep some form of the squat, deadlift, and chest press in your workout.

#9 – Ditch the physioball. Use it if your trying to carve your core, add some variety, or do a hammy ball curl. As far as strength and muscle activation you are way better off on a sturdy adjustable bench.

#10 – Focus and visualize on the muscles your working during every exercise. Your form will be better and muscle activity will be greater.

#11 – Never do a cardio workout right before lifting weights. Your strength will be diminished and Growth Hormone levels will be sapped. Save cardio for afterwards when your carbs are gone for intense fat burning or on a completely different day.

#12 – Stretch dynamically before workouts – save static stretching for afterwards and before bed.

#13 – Workout between 4pm and 7pm. During this time period hormones necessary for a great workout peak & are also at their best ratios. Plus your muscles are more pliable as the day goes on.

#14 – Indulge in an alternating shower within an hour after your workout. Alternate from 30 to 60 seconds of cold to 60 to 120 seconds of hot for at least 3 cycles. The more cycles the merrier and finish after a cold section.

#15 – Have specific and motivating goals in mind when you get to the gym otherwise you’ll be stuck stumbling around the weight room. Focus on increasing your strength and your new physique will follow.

#16 – Try the rest pause technique to boost your strength. Take a set you were going to perform 5 reps with and only perform two. Rest 15-20 seconds and perform another set. Repeat for a total of six sets.

#17 Drink more water – at least half your weight in ounces.

#18 – Try mixing V8 with a teaspoon of instant coffee for a pre-workout booster.

#19 – Feel pristine with caffeine. It’s a great workout stimulant in moderation. If you feel jittery, lose focus, sleep, or require several milligrams it’s time to scale back.

#20 – Workout with Music that matches your intensity level.

#21 – Drink a Guinness. It is necessary to relax and not be overtly obsessive about an occasional splurge.

#22 – To achieve some of your goals, keep them to yourself.

#23 – Invest in a stopwatch. Guess work with your rest periods is inefficient at best. Have a stopwatch to keep your sets and reps in check.

#24 – Eat like a baby around your workout. Mushy sweet potatoes – pedialyte – chocolate milk. Yum.

#25 Go Unilateral. Taxes your core & adds an extra challenge for your nervous system.

#26 – Add some spice to your food. Turmeric and cayenne help burn fat while others are a calorie free way to liven up your meals.

#27 – Avocados contain mannoheptulose which enhances calcium absorption. Great excuse for gorging on guacamole.

#28 – Your tricep is about 2/3′s of your arm’s mass so pump out some close grip bench presses for size. Chin-ups and hammer curls are essential as well.

#29 – Take a hot pre-workout shower. Energizing, Warms your muscles, less odor on the workout gear afterwards

#30 – Use a kettlebell instead of a dumbbell for real-to-life strength. More awkward in the gym = less awkward out of the gym.

#31 – Pineapples contain bromelain, an enzyme that reduces inflammation, aids digestion, and increases protein synthesis.

#32 – Don’t forget about walking. It is a great low intensity activity that burns off fat at a higher percentage. Sneak it in frequently.

#33 – The snatch grip deadlift is the best single exercise move you should be doing. Check it out here.

#34 – How your clothes fit & how you look in the mirror > Weight on the Scale

#35 – Feeling and Being Healthy > looking good in the mirror

#36 – Give Crossfit a whirl – Check out WindyCityCrossfit.com or this two week program pdf for a jump start.

#37 – Don’t train heavy all the time. After 8 weeks of keeping your reps at 3-5 and lifting balls to the wall your body needs a break. switch your focus for the next few weeks. After 12 weeks of training, take it easy and give your body a full week of recuperation.

#38 – If you’re going to eat crap, eat crap.

#39 – Never do bicep curls in a squat rack.

#40 – Don’t work out when you’re sick. If it’s all above the neck you’re probably clear for a light workout. If there are symptoms below the neck you are kicking your immune system while it’s down and spreading your germs to your fellow of the gym members.

#41 – Eat more almonds for a nice boost in testosterone

#42 You can’t out train a bad diet – Fitness is ~ 80% Nutrition & 20% Grunt Work

What are some of your top secret health and fitness tips?

This isn’t just a 3000 year old myth. I see culprits of the Sisyphus Fitness Methodology in the gym everyday. Gerbils on steel wheels may have seen better results in their physique this year yet these folks continue to stick to the same routine pushing their figurative boulders up a mountain they shouldn’t be scaling in the first place. Here are a few major signs of the SFM to steer clear of indefinitely.

Late Night Eating – Several people claim that as long as calories in < calories out you'll lose weight but I don't buy it. Meal timing is an integral part of healthy eating. If person A ate all their calories upon waking, person B all before bed, and person C split them up evenly throughout there would be three drastically different physiques. Late night eating interferes with growth hormone levels while you sleep. Sumo wrestlers take advantage of this by skipping breakfast and indulging in a Japanese stew called chankonabe for lunch. Chanko is a chicken broth combined with sake and meat. The trick is that immediately after having chanko for lunch they take a long nap and right before bedtime they have another huge serving. So to look like a sexy sumo - make sure to eat right before you sleep.

Repetitive Slow Cardio - I’ve always wondered why there are two rowing machines amongst a hundred ellipticals and treadmills at most commercial gyms. It is most likely because rowing is tough and brings results while the other machines bring job security for gym workers. Walking is excellent and if you’re an endurance athlete more power to you, but for those striving for health and fitness and don’t want to look like a marathon runner it is time to get a fresh fitness perspective.

Lack of Intensity - Our bodies are amazingly adaptable. At first some weights may seem immovable but after a few weeks of dedicated training they can be tossed around like cupcakes. Yet some choose never to bump up the intensity. Doing the same exercises at the same speed, weight, and amount of rest day in and day out is far from pushing the envelope. One man’s workout is another man’s warm up. Keep it Going.

Exercise as an Excuse to Eat Crap - “Great Sunday morning workout! Lets head to Denny’s for some Moon’s over my Hammy!” “I just burned 400 calories! Caramel Brownie Oreo Mocha Latte Protein Shake here I come!” I’ve heard phrases eerily close to these from my friends, family, and around the gym. Burning X number of calories isn’t a free pass to fill up on empty calories. It is especially important when you are working your body with intense exercise to fuel it with nutritious eats.

Dehydration - The number one reason for daytime fatigue. Being dehydrated slows your metabolism and leads to lackluster performances come exercise time. Drinking ice water can actually burn a small handful of calories per day since your body needs to expend energy to get the water to match your internal temperature. Something as simple as drinking water frequently can be a huge factor in a successful fitness program. As silly as it sounds having clear pee is a pretty intelligent health goal to have.

Drinking Liquid Calories - Intake of fruit juices, smoothies, alcohol, soda, and even diet soda all have a high correlation with weight gain. The sugars in these beverages spike insulin and influence fat gain, Alcohol slows your fat burning abilities by nearly a third and the artificial sweeteners in diet soda encourage people to reach for the real sugary treats. It makes good sense to stick with some high quality H two O

Lack of Sleep – If you have a case of Fight Club-esque insomnia and are about to change the world I applaud you. However, if you’re twittering away in the evening, surfing the net at night, et cetera it is probably best to try and hit the hay a smidge earlier. Every time that I stayed up watching late night television when I finally turned it off I realized that it was the best decision I could have made. Being healthy and well rested is more important than frittering away your late night hours. Everyone’s requirements are different but make sure to get at least seven hours so all your hormones pump how they’re supposed to and encourage a lean healthy physique.

How can one break free from the drudgery and tedium of the Sisyphus Fitness Methodology? The only way one can escape from the symptoms of SF is to change their mindset. Sticking with the old adage of Be -> Do -> Have is a smart bet. If you think like Sisyphus, you’re going to act like Sisyphus, and finally end up like Sisyphus. Being in the mindset of your best self, will allow you to do things as you best self, and you will eventually become your best self.

Drink plenty of water - It’s important to have a tall, cold glass when you wake up and another an hour before you workout. Lack of hydration is the number one catalyst for daytime fatigue and can slow your metabolism by around three percent. Having several glasses of ice water will actually boost your metabolism since your body needs to expend energy to get the water to match your internal temperature. This could probably burn an extra thirty calories a day which comes out to an extra three pounds a year. Not bad for sipping some ice water. Impact = 3 / Difficulty = 1

Shift your Meal Size - Curb late night eating by having a bigger breakfast. The old adage is to eat like a king for breakfast, queen for lunch, and pauper for dinner. One lady I trained with would have the best workouts but then the next session she would tell me that she had a handful of chips and spinach artichoke dip right before bed. Drove me bonkers! Calories taken in at the end of the day, mainly carbs, will not be burnt off and will head straight for your fat stores. Impact = 7 / Difficulty = 3

Drop Soda and Refined Sugars - I made this switch in high school. I remember thinking ‘This soda isn’t doing anything aside from making me a chub.’ Start making the conscious decision to avoid soda, junk foods, and candies. I know it is common sense so be cognizant of your dietary decisions. Impact = 8 / Difficulty = 4

Eat every two to three hours - It doesn’t have to be an entire meal; even very small portions will do the trick. Not eating for extended periods will cause your body to start pumping hormones that signal your body to store fat, not burn it. A handful of nuts would be handy to nosh on between meals as would the always convenient protein shake. Impact = 6 / Difficulty = 4

Focus on lean proteins, complex carbohydrates, and healthy fats - These types of food help your body maintain muscle mass, keep hormones and neurological functions running smoothly, and give you a steady stream of energy. Eating simple/sugary/white carbs or high fat snacks will have your energy levels come crashing down while your belt line is blowing up.
Impact = 10 / Difficulty = 7

This meal plan is broken down by the time of day – what you crave – and great sample meals – with a 4:30 workout time
——-
6:35 AM – Breakfast - Fast Acting Proteins with Complex Carbs for Breaking Out of Your Overnight Fast

Steel Cut Oats with Honey and Scoop of Whey Protein or
A Bowl of Total Mixed with Berries with Four Egg Whites and One Whole Egg

9:30 AM – Mid Morning Snack – Protein and Healthy Fats for Keeping Your Fat Hormones in Check

Peanut Butter on Whole Wheat Bread or
An Apple with a Handful of Almonds

12:00 PM – Lunch - Lean Proteins and Complex Carbs for Staying Anabolic

Roast Beef Sandwich on Wheat Bread or
Smoked Turkey Slices with Quinoa

2:00 PM – Afternoon Snack – Lasting Energy Along With Proteins to Peak During Your Workout

Chicken Salad with a Side of Black Beans
Sushi with a Side of Soba Noodles

4:00 – Pre-Workout Snack - Fast Acting Proteins and Energy for Your Workout

Scoop of Whey Protein with Mashed Sweet Potatoes or
Fat-Free Yogurt with Berries

4:45 – Workout Time!

6:00 – Post Workout – Fast Proteins and Fast Carbs For a Quick Recovery

Two scoops of Whey Protein and 32 Ounces of Gatorade or
a Tall Glass of Non-Fat Chocolate Milk

7:30 Dinner – Slow Digesting Lean Proteins and Complex Carbs To Promote Muscle Growth and Avoid Fat Gain

Salmon with Brown Rice and Salad or
Flank Steak with Beans and Veggies

10:00 – Late Night Snack – Slow Digesting Casein Proteins to Nourish Your Muscles While You Sleep!

Low Fat Cottage Cheese or
Casein Protein Shake

——-

On non-workout days, simply drop your post-workout shake since you won’t be burning those extra calories or need any simple sugars for recovery.

Here is Your Intelligent Workout Plan -

Push Press - 2 Warm-up sets followed by three sets of 12-15 repetitions
Squat - 1 Warm-up set followed by three sets of 12-15 repetitions
Incline Dumbbell Press - Warm-up set with three sets of 12-15 repetitions
Deadlift - 1 Warm-up set followed by three sets of 12-15 repetitions
Plank - Three sets of a 20-30 second hold

You should be using a weight where you are able to get at least twelve reps but more than fifteen would be too hefty. If you find yourself able to get to fifteen easily then it is time to bump the weight up so twelve reps is doable but fifteen is not.

“I believe it’s jogging or yogging. It might be a soft j. I’m not sure but apparently you just run for an extended period of time. It’s supposed to be wild.” Ron Burgundy hit the nail on the head for this hoax with that quote. A book titled Aerobics was written in the late sixties by Dr. Kenneth H. Cooper. This book advocated cardiovascular activity as the sole requirement for healthy living. Combine this bestseller with bodybuilders like

Arnold Schwarzenegger associating weight lifting with freakishly huge physiques you have got the perfect storm for a health hoax. I don’t think having the body of a wiry marathon runner is the intention of most gym goers. Yet people in the gym always flock to the cardio equipment in an attempt to accomplish all of their fitness goals. I love how forty years later each one of my female clients still asked me “Am I going to get big and bulky?” as if touching a dumbbell and the mere aroma of a protein shake would tack ten pounds of manly muscle on to their frame.

Salvation: Mix It Up. Cardiovascular activity such as running is excellent. Just make sure never to forget all the several options you have to get your ticker really tickin’. Every activity such as playing sports, doing yard work, and going on a rowing machine all tax your body in different ways. Cardio is just a single piece of the fitness pie. Resistance training is much more effective at boosting your metabolism and firming your physique but no activity can bring the results you crave if your energy is coming from a dietary disaster.

Health and Fitness is the best arena to swim against the tide and fight against this ever expanding population. We need to be able to utilize our current technologies but never forget that our bodies were meant for living outdoors not sitting in an office chair. Our actions need to be aligned with the goals we have in mind otherwise it is just like jogging on a giant gerbil wheel. Armed with these fresh fitness outlooks and a little elbow grease, society should be able to avert a WALL-E like weight gain and usher in a much friendlier and firmer future.

#1 – Juice and Smoothies – Jamba Juice, Your Local Smoothie Joint

The Illusion – Fruit is Healthy

The Reality – Not when it is laden with extra sugar. The smoothie mixes at the health club I trained at were basically the equivalent of drinking a pouch of liquid skittles. Combine that with the simple carbohydrates naturally found in the fruit and there is a sugar bomb waiting to blow up some belt lines.

The Fix: Have a piece of real fruit. Plenty of fiber and nutrients are found in the skin. It is also much more pleasant to be able to sit and enjoy a fresh piece of produce rather than drink it from a Styrofoam cup.

#2 – ‘Healthy’ Restaurant Food – Chipotle, Panda Express, Healthy choices on menus

The Illusion- It is Fresh and Healthy

The Reality- ‘Healthy’ Restaurant Food is an oxymoron. It comes loaded with sodium, carbohydrates, and fat, not to mention in Huge portions. I used to think PF Changs was a great choice for healthy dining. Most of their dishes consist simply of vegetables paired with lean meats. Then I found out that every meal there begins in a wok filled with fattening oils and sugar. A sandwich maker at Potbelly’s confessed to me that their wheat bread is actually just white bread dyed brown.

The Fix: Share it with someone. Aside from keeping restaurant meals to a minimum, splitting a dish will cut both the calories and check in half when dining out. The deceiving chipotle burrito contains roughly twelve hundred calories. An innocent looking nacho platter can easily contain over two thousand. Splitting meals will turn those numbers into a much more reasonable indulgence.

#3 – Mini Snacks – 100 calorie packs, Snackwells, Fun Sized Candy Bars

The Illusion – Guilt free indulgence

The Reality – Eating the entire wedding cake, one small slice at a time. This may be the craftiest belly buster of the bunch since it is habitual and perhaps goes unnoticed. It could be a handful of M&Ms from a co-workers candy dish or daily pretzel pack from the pantry. Over a year, this miniscule snack comes out to 36,500 extra calories to burn. I am sure for many people this mini snack strays into the two, three hundred calorie a day range which translates into 73,000 and 109,500 extra calories a year. Yikes.

The Fix: Go Nuts. Nuts are a low carbohydrate snack that provides healthy fats, fiber, and protein which in turn create a feeling of satiety. Purportedly, a person can eat up to five hundred calories a day in nuts and not see any fat gain. Trail mix would be a great alternative if plain nuts are a bit boring for the palate.

#4 – Sports Drinks – Powerade, Gatorade, Vitamin Water

The Illusion – Energy for My Workout

The Reality – Extra Calories to Burn. It is amusing how Powerade has the word energy in parenthesis next to calories on the nutrition label. Depending on one’s body mass it will take an extra fifteen to thirty minutes of working out to expend all of that ‘energy’. If the goal is fat loss, which requires a calorie deficit, it does not make sense to take in an extra two-hundred calories before trying to burn them off.

The Fix: Use it as a Post Workout Drink. After lifting weights your body actually needs the fast acting, simple carbohydrates found in these drinks to jumpstart the recovery process. Twenty grams of whey protein along with forty grams of fast acting carbohydrates is great recovery mix for fat loss. Forty grams of whey protein and seventy grams of fast acting carbohydrates would be great if gaining lean muscle mass is the goal.

#5 – Healthy Foods Smothered In Sauces – Salad, Fish, Poultry

The Illusion- Its Healthy Food

The Reality – It was healthy. Popcorn is the perfect example of this illusion. A bowl of freshly air popped popcorn can be a great source of complex carbohydrates and fiber. But no one thinks it is a health food when it is covered in movie theatre style butter. Why is it any different when a salad is soaked with Caesar?

The Fix: Ditch/Switch The Sauce. Try eating your foods without any sauces or condiments. I find that several meats actually taste better without any additional flavorings. Switching the current sauces with something less fattening would also be a great change. Try vinaigrettes instead of creamy dressings on salads, mustard instead of mayonnaise on sandwiches, garlic salt instead of butter on popcorn, Mrs. Dash instead of barbecue sauce for meats and poultry. If both those options still seem a bit too restrictive then try dipping a fork in the sauce as opposed to pouring it all over an entrée. There is flavor in every bite and the majority of calories are left on the table and away from your waistline.