4 Oct 2012

The Surgery That Kills Your Sex Life

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Menz Health
Know someone who’s dealing with prostate cancer? Lend him a shoulder to lean on. Men who undergo surgery to remove the cancer can experience significant levels of anxiety in the year post-surgery—which may ultimately lead to depression and poor sexual satisfaction, according to a recent study in Psycho-Oncology.
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Researchers studied data on 365 men who filled out a questionnaire designed to measure their anxiety levels one year after having surgery. Men who had the highest anxiety levels were more likely to report being depressed and have the lowest sexual satisfaction.

“Now, it’s no surprise that men with prostate cancer will experience anxiety,” says Alexander Parker, Ph.D., senior investigator of the study and associate professor of epidemiology and urology at the Mayo Clinic’s campus in Florida. “It’s extremely difficult to feel at ease when all you ever think about it is the cancer, and whether or not it will come back.”
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What is surprising: How that anxiety affects your sexual health. The men’s anxiety levels weren’t linked to poor erectile function—just lower levels of sexual satisfaction, Parker says. That suggests that anxiety doesn’t hurt your ability to perform in the sack, but rather your ability to enjoy sex. (Maybe these 3 New Ways to Ignite Your Sex Drive will do the trick.)

Parker says most men get scared by the idea of prostate cancer more than the actual disease itself. But he’s quick to point out that a prostate cancer diagnosis isn’t anywhere near a death sentence—the 10-year survival rate for a man undergoing the surgery for localized prostate cancer is greater than 95 percent, he says.

So what’s the average guy supposed to do? Get help. “Some men aren’t affected by this high anxiety, but those who are need to seek out counseling,” says Parker. Call up the free Us TOO International Prostate Cancer Education and Support Network hotline, or find a support group chapter near you, at ustoo.org.

6 Sep 2012

Be As Strong As a Soldier

The M4 carbine’s metal ridges feel cool against my hands. Four magazines bounce around my waist on an ammo vest as I sprint over dying grass and dirt kicked up by a squad of soldiers before me. I drop to my left knee, eject one magazine, pull out another and slam it in with my palm, then run. Finally, my chance to live what I dreamed of a hundred times. But as I cross the finish line, something separates me from the soldiers more than enlistment papers or tactical knowledge: I am not Army strong.


Train for the Battlefield

In July, I was a guest at physical training, or PT, with a company of Army Pathfinders from the 10th Mountain Division’s Task Force Knighthawks stationed at Fort Drum, New York. To prepare for my morning with the troops, I maintained a loose workout schedule for three weeks. Five miles here, two there. Pushups and situps once in a while. Drink more water than beer. (Is your drink making you fat? Lose up to 32 pounds this year just by switching your beer, coffee, and juice.  Discover the secret in Drink This, Not That!)

Dew clung to my Chevy Cobalt as I passed through the post’s gates and into the public affairs parking lot at 6:30 that morning. I pulled a camouflage uniform over my head and looked in the bathroom mirror. My grandfather still tells me stories about World War II and his time at Fort Drum. Growing up, I pretended so many times that I had this uniform, and now I did—I looked like a soldier. But as I walked to the training field, officers standing in the cool morning air looked twice and grinned at me as if to say, “You have no idea what you’re getting into, you dope.”

As I crossed over a dry ditch to the PT field, Lt. Col. Matthew Braman, who commands hundreds of soldiers at Fort Drum, nodded at my green notebook. Smirking, he asked, “Are you running or writing?”

In the last days of my master’s program at Syracuse University, an Army lieutenant told my professors that any journalist interested in military reporting could come to Fort Drum three weeks later to experience training firsthand. My eyes popped and I told everyone I knew that I was going. After reporting military stories all year, I would finally stand with soldiers, immersing myself in a taste of their daily lives.

The M4 sprint was the last of several PT obstacles that day. At the start, about 160 pounds of plastic dummy lay at my feet on a Skedco, a plastic stretcher used to remove battlefield casualties. I slung the nylon strap around my shoulder and exploded out, straining with what felt like four fat kids on a sled. Already breathing hard, I still had 80 pounds of water to carry, a tractor tire flip, fake rifle drill, army crawl, lunges, and finally the M4 run before resting. (Think this doesn’t sound tough enough. Test yourself with The Ultimate Bootcamp Workout.)

Sgt. 1st Class Josh Bures, who joined the Army at age 17 and told me in a Texan drawl to knock off calling him “sir,” shouted to keep moving, keep fighting. Staff Sgt. Blane Risinger, who planned that day’s bit of hell and did it himself with a broken hand, ran with me, telling me when to drop. At the end, I fell to a knee, heaving. (Get your fitness up to snuff with the must-have muscle advice in our FREE Personal Trainer newsletter!)
Are You Army Fit?

To stay in the Army, soldiers must pass the Army Physical Fitness Test twice a year. The test goes like this: Do as many pushups as possible in two minutes, rest for 10 minutes. Do as many situps as possible in two minutes, rest for 10 more minutes. Then, run two miles as fast as you can. Guys between the ages of 22 and 26 need 40 pushups, 50 situps, and a 16:36 run to score the bare minimum of 180. Pathfinders make it a point to regularly score 300.

When my sore ass hobbled across the finish line, I chalked up a measly 101.

The Pathfinders’ peak physical condition prepares them for battle in Afghanistan. But as I walked away from the field, I didn’t want to take off the uniform. As a journalist, my most dangerous enemies are passive verbs. How do these high intensity, battle-like workouts apply to me or anyone else not in the military?

For soldiers, PT is about staying alive. In October 2011, the Army physical training manual adopted the philosophy I experienced firsthand, called battle-focused PT. It’s based on building stamina, endurance, and strength and hones short-twitch muscle fibers for the explosiveness needed in a firefight. Achieving fitness before entering the combat zone is imperative. Lt. Col. Braman says those who don’t prep get in trouble fast, especially given Afghanistan’s terrain and elevation. (See if you have what it takes to handle The Army Workout.)

“It would be like growing up on the seashore, going to Colorado and saying, ‘let’s go to the top of Pike’s Peak tomorrow,’ doing no training for it, and all of a sudden saying for the next 9 months we’re going to walk up and down this mountain,” Braman says. “You’ll become a casualty.”

Explosive physical drills train soldiers to reach objectives regardless of exhaustion and bitter environments. Troops don’t have to run for miles in Afghanistan, but rather sprint for cover in triple-digit heat while wearing 100 pounds of equipment and body armor.

Braman’s companies, including the Pathfinders, came home almost a year ago. Soon, they will be eligible for deployment again. Once overseas, Risinger, Bures, and the others lock in for 9 months, launching tactical combat missions against enemy forces and rescuing downed aircraft. They tangle with the enemy constantly and rely on strong minds and bodies to get back inside the wire. “The enemy has a vote,” Braman says. “He gets to shoot his weapon and if he aims right, he can hit you. The enemy doesn’t care if you’re at your twelfth hour of [a mission] and you’re scheduled to go home and rest.”
What the Pathfinders Can Teach You

Most Americans aren’t menaced by IEDs and mortar-dotted hillsides. But sitting in an office chair 10 hours a day, gobbling fast food, then planting on a sofa with an Xbox can kill you too. Some PT basics can help you in your own war, just as they help the Pathfinders in theirs.

Most importantly, your mind determines what your body can do. In my 2-mile run, Capt. Christopher Gage, Pathfinder commander, kept pace with me. My shins ached and my feet dragged. About 100 meters from the finish, Gage said to pour in everything I had left and if I puked, I puked. I started running hard, grunting at first, and then yelling with strain. (Discover the cutting-edge fitness system that will help you build endurance and sculpt every muscle in your body: Speed Shred, the new follow-along DVD series from Men’s Health.)

I convinced myself for most of that run that I couldn’t do better when I obviously could, because I felt tired and hurt. Staff Sgt. Joshua Swink, who administered my test, says this is a common mental problem, fixed only by positive brain training.

“Your mind is always gonna say ‘I can’t do this.’ So you change the keywords,” he says. “Every time you tell your brain ‘I can’t,’ you replace it with ‘I can,’ or ‘I’m going to.’”

Gage says he remembers walking through southern Afghanistan’s grape fields amid stewing heat where the only option was to keep moving. That mindset applies to all the excuses you give for not working out during the week: you’re tired, you didn’t eat enough, or you don’t have the right shoes.

Beyond the mental game, what can battle-focused PT teach you?

Change up your workouts. Sprinting short distances at progressively faster speeds instead of your normal 3-mile jog works out those short-twitch muscle fibers, giving your workout regimen a wider range of effectiveness. Venturing to the beach this weekend? Try the shuttle run: Make three parallel lines in the sand, 5 yards apart. Straddle the middle line with your knees slightly bent and your elbows bent. Then, run to your right and reach down to touch the line with your right hand. Next, turn and run to the left and touch the far left line with your left hand. Return to the middle and continue until you’ve completed 4 runs to each. (Want more fat-incinerating plans? Try one of these 3 Tough Cardio Workouts.)

Improvise. Toss some bricks in a backpack and run up stairs, or turn an everyday activity like carrying groceries into a lifting and cardio workout. After all, you don’t always need expensive workout setups—or even have one hour to hit the gym in an already packed day. The Pathfinders scrounge most of their workout equipment from around the base and implement it into creative fitness routines.

Work out in groups. Pathfinders feed off each other’s energy and drive each other to be better. Get a small group of guys together and take turns planning weekly workouts. Sgt. 1st Class Bures describes how seeing his comrades succeed during a hard workout drives him to overcome weakness and exhaustion to push through it himself. Humor in a group is also a great motivator, he says. On his first parachute jump in airborne school, Bures told the Navy Seal in front of him that the Seal’s parachute had a hole in it. “He didn’t like it, but it made me feel better, and I was able to jump out of that plane,” he says.

Whether your battlefield is the Hindu Kush or the living room couch, better stamina, endurance, and strength enhance your quality of life. I reluctantly returned the uniform two weeks ago and since then, running is more fun: I sprint until I can’t pick my feet up anymore, growling, “I can.” I carry weights in my bag and knock out 40 pushups whenever I’m bored. I feel better, and look better. I’m still not a soldier, but next time I pass Fort Drum’s gates, I want to be as strong as one.

Cardiometabolic Risks And Sexual Health

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Cardio and Sex
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Better Understanding
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So Fat
Assessment of sexual function should be incorporated into cardiovascular risk evaluation for all men, regardless of the presence or absence of known cardiovascular disease, according to Dr. Ajay Nehra, lead author of a report by the Princeton Consensus (Expert Panel) Conference, a collaboration of 22 international, multispecialty researchers. Nehra is vice chairperson, professor and director of Men's Health in the Department of Urology at Rush University Medical Center in Chicago.

Erectile dysfunction (ED) is a red flag in younger men, less than 55 years of age for future cardiac morbidity or mortality - death or disease - for cardiovascular disease (CVD). In some patients, the time window between onset of ED and a cardiovascular event may be two to five years.

"Any man with ED should be considered at a substantially higher increase cardiovascular risk until further testing can be done," said Nehra. "Erectile dysfunction often occurs in the presence of silent, non-symptomatic cardiovascular disease; and hence this is an opportunity for cardiovascular risk reduction."

The panel recommends that younger men, more than 30 years old who experience ED receive a thorough, non invasive cardiovascular disease evaluation. As the consensus panel considers all men with ED who are older than 30 to be at increased CVD risk, a thorough noninvasive and, when indicated, invasive evaluation of CVD status is recommended.

They found that younger men who experienced ED were twice as likely to develop cardiovascular disease than men without ED. The highest risk for cardiovascular disease was in younger men.

While controversial, the consensus panel also recommended that testosterone levels be measured in all men diagnosed with organic ED due to an accumulation of recent studies that link low testosterone to ED, CVD and cardiovascular mortality.

"Testosterone levels should be routinely measured. Men with testosterone levels less than 230 have higher risk for all cause and cardiovascular mortality," said Nehra. In population based studies of 500 or more patients, low testosterone levels have increased mortality level.

These and other recommendations for controlling ED and CVD emerged from the Princeton III Meeting on Cardiometabolic Risks and Sexual Health, held in 2010, that were reported in the August 2012 issue of the Mayo Clinic Proceedings.

The purpose of the Princeton III meeting was to find an approach for optimizing sexual function and preserving cardiovascular health in men with known CVD. The conference updated findings from the Princeton I and Princeton II meetings, held in 2000 and 2005, respectively.

"The conference focused on the predictive value of vascular erectile dysfunction in assigning cardiovascular risk in men of all ages, the objective being development of a primary approach to cardiovascular risk assessment in younger men with erectile dysfunction and no cardiovascular disease," Nehra said.

The panel's approach broadens the use of the 2010 American College of Cardiology/American Heart Association guideline for assessment of cardiovascular risk in asymptomatic adults to address an at-risk population that the guideline does not mention - men with ED. Even long-term observational studies, such as the well-known Framingham Heart Study, include few data from patients younger than 40 years.

"Experts have been considering the connection between erectile dysfunction and cardiovascular disease for a while," said Nehra. "Recent data and publications about the connection have become more consistent in linking the two."

There is a growing body of scientific evidence that ED is a particular precursor of CVD in men younger than 40. One study found that men 40 to 49 years of age with ED had a 50-fold higher incidence of new-incident coronary artery disease than those without ED.

In light of this evidence, the panel recommended that the cardiovascular evaluation include an assessment of important indicators of risk that can be seen in certain blood and urine tests, patient and family history and a review of lifestyle factors. Such an evaluation will help stratify the patient's CV risk and guide the next steps in evaluation and treatment.

"That means that doctors treating men for erectile dysfunction can play a critical role in helping monitor and start reducing a patient's cardiovascular risk, even when the patient has no symptoms," said Nehra.

The new recommendations also emphasize using exercise ability before prescribing treatment for ED to ensure that each man's cardiovascular health is consistent with the physical demands of sexual activity, especially for those who have been identified as having a high risk for CVD.
The panel encouraged a collaborative approach to management of men's sexual function and cardiovascular risk, incorporating general, urologic, endocrine and cardiologic expertise. Scientific evidence suggests that a comprehensive approach to cardiovascular risk reduction will improve overall vascular health, including sexual function, the report said.

7 Jun 2012

The Army workout

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The soilder
BE AS FIT AS A SOLIDER

The army is redefining fitness to match the real world soldiers fight in. Shouldn't you do the same, maggot?



ON A WARM AFTERNOON AT THE U.S. ARMY physical readiness division, or PRD, in Fort Jackson, South Carolina, Sergeant First Class Steven Lee leads 50 U.S. Army Reserve drill sergeants through an hour of tough new exercises. He never hollers once. Welcome to the army's new approach to fitness. It's about time.

In the first drill, soldiers traverse 25 yards of Carolina scrub grass in a hip-blasting lunge walk, their backs upright and butts hovering at an altitude just above chair level. Most of them lunge-walk like the Bolshoi troupe, but a few have trouble getting their butts very low or their backs very straight—at least since no actual snipers are nearby.

In the next exercise each man tucks his head, rolls over a shoulder, and pops back up on his feet. A shoulder roll trains body awareness and coordination, yes, but it also moves a man safely out of a stumble and back into a defensive position—which can make the difference between life and death. Bad news: A few of the soldiers struggle to roll forward instead of sideways, but that they're even trying to do this can be considered progress. After one last drill—lifting and carrying a fallen comrade in six basic movements—the group takes a pair of laps around a 10-part whole-body strength circuit, making 1-minute stops for pullups, hanging leg tucks, kettlebell squats, stepups, straight-leg deadlifts, chest presses, overhead push presses, rows, forward lunges, and twists.
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The pride of nation

With its focus on gymnastic movements, whole-body exercises, and Russian strongman hardware, this training session looks like strength camp for a Division I sports program. Evidently your average grunt has come a long way from "drop and give me 50." This is the rollout of Training Circular 3-22.20, Army Physical Readiness Training, the uninspiring title of an awesome 434-page manual and Web media package a decade in the making. TC 3-22.20 is revamping what it means to be fit enough to serve in the largest branch of the U.S. military.
(Looking for your best workout ever? Join Men's Health in New York this summer for the Beach Boot Camp on Aug. 18-19!)
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Be the Best

Unlike the army's previous fitness test—a desultory couple of minutes' worth of pushups and situps, plus a 2-mile run—the new test measures the physical qualities you can't cram for on the cheap. It has a long-jump component, for instance, and its combat version is an agility circuit that soldiers run in uniform while carrying their weapons. "If you're following the new training program, the test will be the easiest day you ever had," says Lt. Gen. Mark Hertling, U.S. Army Europe commander, who has worked on the physical preparation of our troops. "We hope these tests will ensure that soldiers know that physical readiness is a 24-7/365 requirement. Because you can't train for them, there's going to be more emphasis on maintaining and improving conditioning at all times."

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way of living
TC 3-22.20 has been in place since August 2010, and the PRD has tried out the tests for a new exam and collected data on thousands of soldiers in order to develop scoring and standards for it. The army will next decide on revisions (if any) and timelines. But the manual's impact will be nothing less than profound. Following the lead of military-readiness experts, the army is abandoning a corporate-health fitness model and replacing it with one focused on performance. And here's the good part: As a taxpayer in the United States, TC 3-22.20 is yours for the taking. Given the brainpower behind it, you would be smart to enlist.

IN THE PAST, THE ARMY TRAINED ITS SOLDIERS as if they were a bunch of office workers hoping to notch points in some corporate wellness program. It was all about aerobics and muscle endurance. Check the box, move on to the next exercise. The new manual focuses on more meaningful "soldier athlete" skills—badass qualities like quickness, body control, mobility, and total muscular-skeletal readiness for the work of battle. "All kinds of rumors have been circulating about what this is and what it isn't," Hertling says. "People say it's like yoga, it's Pilates, it's CrossFit. Frankly it is all of those things. It's functional fitness. It's preparing the body to take on challenges in different ways."
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The Icone

In other words, take heed Bally's, because TC 3-22.20 marks a turning point in the evolution of exercise. By doing away with the traditional value system of old-school gyms, this updated army method officially makes movement-based training the new mainstream, the American way of exercise. The largest branch of the United States military didn't go about this change in a haphazard manner: It abandoned its focus on situps and jogging only after a painstaking review of its history of physical readiness preparation. By studying the records of past generations of army recruits, some of whom emerged from basic training ready for battle and some who did not, the PRD discovered a consistent pattern of superior soldiers who were trained following the hard-won lessons of war.

By Paul John Scott, Photographs by Greg Broom

1 Jun 2012

Shape up for summer by ditching dumbbells for a super sandbag


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Summer fitness

MANY MEN TREAT WEIGHTLIFTING LIKE A RELIGION. Pump Iron, have faith, and you will sculpt a six-pack. Amen. But there's a faster way to reach beach-body heaven: Sling sand. "A sandbag's shape shifts, forcing more muscles to work together to maintain balance," says Josh Henkin, C.S.C.S., inventor of the Ultimate Sandbag Training System. Order yours at ultimatesandbagtraining.com, or check out "D.I.Y. Muscle" to make your own.

DO THIS
Perform the exercises as a circuit, doing as many reps of each as you can in 30 seconds before moving on to the next one (use a 30-to 70-pound bag). Rest 30 seconds between moves. Do the circuit 3 times.

1. Side Lunge and Snatch


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Hold a sandbag in front of your thighs. Lunge to your left, touching the sandbag to the floor. Quickly stand up, flipping the bag onto your forearms as you press it overhead. Return to standing and then lunge to your right. Continue alternating sides. "Keep your weight over your heel," says Henkin. "That will force your hamstring and glute to activate, so you'll lift from your hips instead of your back."

2. Pushup with Sandbag Drag
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Place a sandbag on the floor and assume a pushup position so the bag is to your right. Grab the bag with your left hand and drag it underneath your chest to your left side. Do a pushup. Now drag the bag back to your right side with your right hand. Do another pushup. Continue alternating sides. "Brace your core to avoid rotating your body as you drag the bag," says Henkin.

3. Rotational Reverse Lunge and Balance

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Hold a sandbag in front of your thighs. Step back with your right foot and swing the bag to the outside of your left thigh. Stand up, raising your right knee as you flip the bag over your forearms to catch it at chest level. Pause and return to the starting position. Repeat, switching legs halfway through the set. "To increase difficulty, go into your next lunge without pausing," says Henkin.

4. Single-Leg Row
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Holding a sandbag at arm's length, raise your right leg behind you as you lower your torso until it's nearly parallel to the floor. Pull the bag to your chest, pause, and then slowly lower it. Switch legs after 15 seconds. "It's harder to hold on to a sandbag than a dumbbell or a barbell," says Henkin, "so you'll work the muscles in your forearms in addition to those in your back."

31 May 2012

GRILLING RECIPES FOR WEIGHT LOSS


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Grills

WHEN IT COMES TO COOKING, the grill has long been man's muse of choice. Even guys who tremble in fear at the sight of an omelet pan take to the open flame like disciples of Prometheus. And why not? After all, beneath those blackened grates lies a convergence of flavor and nutrition: a fire that melts fat and delivers heaping quantities of smoke and sizzle, the world's greatest zero-calorie ingredients.

But that scorching Weber isn't always the weight-loss weapon we want it to be. Consider this: We've found dozens of grilled dishes in the restaurant world with more than 1,000 calories per serving, from Cheesecake Factory's 1,440-calorie pork chops to Chili's Shiner Bock Ribs, which pack a belt-busting 2,310 calories per plate. Yes, it is possible to screw up food on the grill, and many well-intentioned cooks may be doing similar damage at home, choosing calorie packed meat cuts, coating them with sugary sauces, and serving them with a lousy supporting cast. These are all tactics that compromise the inherent goodness of the grill.

All that stops now. We're here to restore the grill to its rightful place as a powerful weight-loss weapon. After testing hundreds of recipes for our newest book, Grill This, Not That!, we've developed six new rules of the grill that we guarantee will forever change the way you approach that cherished device in your backyard. Time to cook up some of the leanest, healthiest, and tastiest meat, fish, and vegetable dishes of the summer—and effortlessly drop pounds while you're doing it.

RULE 1: Keep the Lean Cuts Juicy

A great marinade is a marvelous thing, but there's an even simpler way to ensure that lean cuts like pork tenderloin, chicken breast, and shrimp come off the grill juicier, more tender, and seasoned all the way through: brining. Submerging pork, chicken, turkey, or shrimp in water enriched with salt and sugar helps to season the flesh from the inside out while plumping it up with moisture.

How long should you brine? The answer depends on the protein. Shell-on shrimp take just 30 minutes, while pork chops and chicken parts need an hour or two. A pork shoulder or whole chicken or turkey should soak overnight. And for even more flavor, you can customize your brine with additional seasonings (see below). No time or energy for a full brine? Just sprinkle kosher salt all over chicken, pork, or turkey a few hours before grilling.

Your Basic Brine—And Beyond
For a simple brine that works with any protein, combine 8 cups of water with 1/2 cup of kosher salt and 1/2 cup of light-brown sugar in a large pot.

Heat the mixture on high, stirring occasionally, just until the salt and sugar dissolve. Let the brine cool completely before using. Pour it into a large resealable container and add your protein of choice.

But why stop at basic brine? With this simple mixture as your base, you can add flavor with apple juice, honey, chilies, garlic cloves, bay leaves, orange peel, peppercorns, and/or rosemary, to name a few.

No matter what you use to flavor your liquid, make sure the brine covers the protein completely so it can penetrate evenly—and always keep both brine and protein covered and refrigerated.

RULE 2: Deploy Spice Rubs for Flavor

There's no faster way to bring flavor to your grilled food than by using a spice rub. Most spices are nearly calorie-free vessels for powerful antioxidants, making a rub a healthier option than a heavy sauce. But you don't need to use additive-laden store-bought rubs; a true grill-master develops his own spice blends.

Start with three basic ingredients: salt (kosher), sugar (light brown), and black pepper (fresh cracked, please!). Then you can tweak as you see fit. Cumin, chili powder, and cayenne are classics, but why not venture further afield? Try these grill-friendly spices: ground fennel seed for pork, cracked coriander on meaty fish like mahimahi, and chipotle chile powder for steaks. Our favorite grill spice of all, smoky Spanish paprika, adds a savory spin to everything from chicken thighs to sweet potatoes

30 May 2012

WOW

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