Fitness: How Peaches Can Help You Build Muscle

Not that you want Madonna's arms or anything (speaking of which, what do you think of her Gladiator-esq biceps--wow, or whoa?), but who wouldn't like their muscles to be a bit more defined, a bit more toned, a bit more, well, muscular? Apparently, peaches can help.

The potassium rich fruit is loaded with potassium, an ingredient your muscles need to stay svelte. Here's what RealAge had to say on the topic.

"A diet heavy in proteins and cereal grains can cause blood to become too acidic. When this happens, muscle tissue can waste away. Fruits and vegetables, though, make your body's pH more alkaline -- mostly thanks to their high potassium content. So it makes sense that people in a recent study who loaded up on potassium-rich produce had more lean muscle mass than their produce-shirking peers."

Only one problem: they didn't say whether drizzling the peaches in cream had the same health benefits. Though, I guess we already know the answer to that ...

Vital Finds: The 5 dirtiest foods

How would you rate your food-safety IQ? I know someone who never washes their fruits and vegetables after bringing them home from the market because he believes that they're washed at the store. Um, no. Read on to learn about what some call the "5 dirtiest foods" and for a food safety wake-up call...

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The dirty food list, according to this fascinating piece I found over at AOL Health include the following:

Eggs: While most eggs aren't going to make anyone sick, experts estimate that more than 2 million germy eggs (as in Salmonella infected) get into circulation each year, sickening 660,000 people each year and killing as many as 300. Um, maybe we should think twice about eating that cookie dough (or, judging by our conversation on Vitamin G, perhaps you'd rather take your chances?). How to buy cleaner eggs? Make sure the carton says they're pasteurized and never buy a dozen that contains any obvious cracks or leaks.


Peaches: They're pretty, but that's just skin-deep. Health experts warn that peach skins are doused in pesticides before they make it to grocery store to prevent blemishes. On average, a peach can contain as many as nine different pesticides, according to the USDA. This is one fruit you might want to buy organic (which may have blemishes, but won't have pesticides).





Pre-packaged salad mixes: Surprise! "Triple washed" doesn't mean germ-free say experts. Pathogens may still be lurking so be sure to wash your greens before tossing in your salad bowl.

Melons: Get ready to be grossed out. According to the article, "when the FDA sampled domestically grown cantaloupe, it found that 3.5 percent of the melons carried Salmonella and Shigella, the latter a bacteria normally passed person-to-person. Among imported cantaloupe, 7 percent tested positive for both bugs." Ewww. Your best bet: Scrub your melons with a little mild dish soap and warm water before slicing.






Scallions: Blamed for several recent outbreaks of Hepatitis A, and other bugs like the parasite Cryptosporidium, Shigella and Salmonella, scallions present a food safety problem because of the way they grow (in the dirt) and lack of proper washing. While you can't control what happens in restaurant kitchens, you can give them a super-duper washing at home before cooking with.

The bottom line: Don't be afraid to eat these foods, just be aware of the precautions you need to take before enjoying them. Most food-borne illnesses are the result of hygiene carelessness somewhere in the food chain. Protect yourself!

On a scale of 1 to 10, how would you rate your food safety awareness and diligence? Do you wash all your produce? How about pre-packaged salad mixes? And what about melons? Do any of you wash the exterior with soap and water before slicing. I do, and I'm patting myself on the back right now.

Health Line: Germ Cesspools

Germaphobes beware! The world around us is teeming with microbial life. From the dead-set obvious public toilet seat to the obscure bacterial-laden snowflake, the world is a reservoir of the microscopic, and we are merely passengers.

To put things in even grander perspective, feast on this juicy fact: There is an estimated five nonillion (5x10 to the power of 30) bacteria alive and thriving on the Earth today. Our microscopic friends actually make up much of the world's biomass, far superseding both humans and plants. In fact, there are approximately one million bacterial cells in a single milliliter of fresh water, and a whopping 40 million bacterial cells in a single gram of forest soil alone -- and these numbers don't even include viruses.

Keeping in mind that most of us adult males don't muck around in the mud no more, AM has done a little homework to compile a short list of germ cesspools. Acknowledging these filthy microbial hangouts, and following some suggested precautionary measures might just keep you a tad healthier and away from winter sicknesses.

Public magazines
Grime factor: Hand sanitizer will do the trick

Cold and flu viruses can survive on dry surfaces for upward of 48 hours, while some bacteria, such as E. coli, can survive on dry surfaces for months on end.

Those alluring public magazines, especially those in doctor's offices, have the potential for carrying the cold and flu viruses (especially with all those sickies around). Bathroom reading materials, on the other hand, may carry fecal bacteria like E. coli-causing diarrhea.

Germs be gone: Always use the alcohol-based hand sanitizer when entering a doctor's office. If you do read a public magazine, just avoid touching your face and always wash your hands after.

Office keyboards
Grime factor: Hand sanitizer will do the trick

A study by UK consumer group Which? Computing tested 33 office keyboards for microbial contamination. The result: Several office keyboards were labeled “health hazardous,” while one particular keyboard was found to be carrying five times as many germs as the same office's public toilet seats. That's a germ cesspool if ever there was one.

Most of the bacteria found from the study were a reflection of bacteria found in the nose, mouth and gut, and thus do not pose too great a risk of infection. Shared keyboards, however, increase the risk of passing infectious microorganisms, particularly the cold and flu viruses.

Germs be gone: Clean your mouse and keyboard (there are plenty of resources online to describe just how to do so), wash your hands and try to avoid eating over your keyboard.

The gym
Grime factor: Vigorous hand washing with soap and hot water needed after exposure.

A 2006 study in the Clinical Journal of Sport Medicine found the cold virus on 73% of weight-lifting equipment and on 51% of aerobic equipment. Thankfully, the same study found little to no trace of infectious bacteria.

There is a real risk of viral transmission from shared exercise equipment.

Germs be gone: Thoroughly wipe down all equipment after use (guys, we're looking in your direction), wear gloves if possible and avoid touching your face until you've washed your hands.

Make sure you wash thoroughly after contact with any of these germ cesspools

Shopping Carts
Grime factor: We'd suggest paint-thinner if it didn't burn so much.

A 2006 study out of the University of Arizona found two-thirds of shopping cart handles to be contaminated with fecal bacteria including E. coli and Salmonella, more so than public toilet seats. The culprit: Diapered infants. Further research by the Centers for Disease Control and Prevention (CDC) found that riding in a shopping cart when compared to raw meat or poultry is more of a risk factor for infants acquiring Salmonella infection.

Shopping cart handles are excellent transmitters of diarrhea and other potential illness both to adults and to children.

Germs be gone: Grocery stores are beginning to offer complementary sanitary wipes and have begun to implement other cart disinfection systems. However, individuals can still take precautions such as wiping down handles with personal disinfectant wipes before use, washing all unpackaged food items thoroughly before consumption, skipping free samples and avoiding touching their faces while shopping.

Subway Poles
Grime factor: Burn your hands after touching.

Due to sheer commuter volume alone, subway poles are a prime source of disease transmission.

Riding the rails is an unavoidable health hazard.

Germs be gone: Public places are laden with all kinds of germs, and subway poles are perhaps the defining example of a germ cesspool. Despite the label, unless you have open cuts on your hand or frequently touch your face while riding the rails, the risk of infection is still very low. To ease commuter concerns, new protective measures are currently being explored -- including the use of copper poles or other bacteria-resistant polymers on rails -- but in the meantime, veteran rail-riders can try washing their hands after each trip or can pick up a pair of stylish City Mitts (www.citymitts.com), made from bacteria-fighting material.

Keep Germs at Bay

The world may be a scary place, but just remember that the majority of bacteria are friendly -- they help recycle nutrients and keep ecosystems alive, they aid in the digestion of our food and some have even helped in creating vital medicines. While the same can't be said for certain viruses, it's important to understand that even in a perfect world, we can never be germ free. So, germaphobes everywhere take heed: Wash your hands more (with plain soap and water) and avoid touching your face. These two universal measures will go further than any other harebrained scheme.

Health Line: What Are the Causes of High Cholesterol?

There are two main causes of high cholesterol: your genes and your diet.

There are many causes of high cholesterol. High cholesterol is a condition that often sneaks up on us. There are usually no symptoms associated with it, yet there are dire consequences associated high cholesterol if we ignore it, such as heart disease. High cholesterol stems from either something wrong with the way cholesterol is being made in your body or what you are putting into your body.

The cholesterol made in your body is referred to as endogenous cholesterol. The liver is the main organ of the body that makes cholesterol. While high cholesterol levels are not healthy, your body needs still needs cholesterol to perform many biological functions, such as making hormones (like estrogen or testosterone) and providing structure to cells. In fact, your liver makes most of the cholesterol your body needs on a daily basis.

Exogenous cholesterol refers to the cholesterol obtained from the foods you eat. It is usually obtained through a diet containing high amounts of cholesterol, saturated fats, or trans-fats. These fats are usually found in animal meats and processed foods, like chips or cookies.

A low-fat diet and exercise may help to lower your high cholesterol levels if it is only due to exogenous cholesterol. However, some cases of high cholesterol may have something to do with your family history. There are some inherited diseases of high cholesterol that may cause a defect in how cholesterol is absorbed in your body or made in the liver. In these cases, diet and exercise may not be enough to lower your cholesterol and medications can be used to lower your cholesterol.

Tips for minding your manners at the health club

When your health clubs fill up, a quick review of basic health club manners and gym etiquette can make the gym-going experience a bit more pleasant. While the rules of etiquette may vary by the type of gym you go there are some basic rules that apply no matter where you are.

Gym etiquette is built on common courtesy and a little tolerance. Here are a few general rules that should help you and your fellow exercisers stay happier at the gym.

Health Club Do's

• Do learn the rules of your health club, and practice them.
• Do put equipment away when you are done using it.
• Do wipe down equipment after use. No one wants to clean up your sweat.
• Do ask for assistance from a trainer if you aren't sure how to do something.
• Do allow others to work with you between your sets if they are waiting for your equipment.
• Do ask to work in between the sets of others.
• Do ask if people are finished with equipment if they seem to be leaving.
• Do train in the right areas when the gym is busy.
• Do maintain good hygiene.
• Do carry a sweat towel with you.
• Do carry a plastic, covered water bottle.
• Do use any sign up sheets for cardio equipment if it's busy.
• Do adhere to equipment time limits during peak hours.
• Do remove heavy weight plates from machine after you are finished. Others can't always lift what you can.
• Do say please and thank you. Be courteous.
• Do Share.
  

Health Club Don'ts

• Don't drop weights. It's annoying and unnecessary.
• Don't hog the equipment
• Don't leave equipment covered in your sweat.
• Don't sit on equipment if you aren't using it (when it's crowed).
• Don't block others access to equipment or walkways, etc (especially when crowed busy)
• Don't give out unsolicited advice.
• Don't take up the whole bench in the locker room with all your 'stuff.'
• Don't forget this is a gym and not a singles club. While it may be a great place to find a date, don't assume that everyone feels the same.
  

Minding your manners never goes out of style.

Tips for Avoiding Germs at the Gym

Indoor workouts at crowded gyms can increase you risk of picking up germs, fungus and the common winter cold and flu virus. This is more common in the winter when we often spend more time training indoors where it's easier for germs to spread. To avoid unnecessary illness and downtime here are some practical ways to prevent the spread of germs and common gym bugs.

1. Wash your hands frequently. This is often your best defense. Wash the entire hand using warm water and soap. Don't forget to clean under fingernails. Wash for about 10 seconds.

2. Avoid putting your hands near your eyes, nose or mouth, unless you have washed. Most bacteria and germs are spread from a surface to your hands to your face. Few germs are transmitted through the air.

3. Clean your 'shared spaces' more often than other times of the year. Remember phones, keyboards, steering wheels, office equipment and other items used by several people during the day.

4. Get a flu shot. Flu shots are especially beneficial for those with weakened immune systems, the elderly or those who come in contact with a lot of people. Check with Health Services for more information.

5. Get enough sleep. During sleep, your body's immune system goes into high gear to protect you from illness. Lack of sleep can reduce immune functioning making you susceptible to sickness.

6. Get Adequate Rest and Recovery. Rest is physically necessary so that the muscles can repair, rebuild and strengthen.

7. Stay hydrated. In the fall and winter, it is easy to overlook your thirst and get dehydrated. Make sure you plenty of water.

8. Continue a moderate exercise program. Try to maintain a 3-4 day a week exercise routine. Consistency is key.

9. Eat healthily. A good rule is to eat 10-15 calories per pound of "desired body weight." If your ideal weight is 170 lbs, then consume 1700-2550 calories a day (1700 for sedentary individuals and 2550 for extremely active types.)

10. Limit alcohol intake. Alcohol can be dehydrating which, in turn, may decrease your resistance to bacteria.

11. Finally, listen to your body. If you are less than 100% you will feel better and recover faster if you let yourself rest.

Healthy Tip: Breakfast in a Hurry

When you snack smartly, eating between meals can help you keep your food intake under control. I recommend that you have at least one snack per day.

Breakfast in a Hurry

Think you have no time for a homemade breakfast? Try these dishes, which you can make in a few minutes.

• Spread two tablespoons of peanut butter on a toasted English muffin and top with banana.

• Have two frozen whole-grain waffles and an orange.

• Microwave one egg in a small dish then place it on an English muffin and top it with a slice of low-fat cheese.

• Make a frittata on the weekend and store leftovers in a container to eat during the week.

Health News: China bans diet drug, says it can harm heart

BEIJING – China's top food and drug regulator has ordered a halt to the sale and production of the weight-loss drug fenfluramine hydrochloride, citing its harmful side effects.

Fenfluramine hydrochloride is one of the main ingredients in the obesity drug fen-phen, which was banned in the United States in 1997 after being linked to heart disease and lung problems.

The State Food and Drug Administration posted the recall announcement on its Web site Friday, saying research showed the diet drug can cause heart disease, pulmonary hypertension and a host of other problems.

A comprehensive evaluation of the drug by the agency showed "this kind of drug's risks outweigh the benefits."

"It is decided that the production, sale and use of the substance will be stopped," the agency said. It ordered drugs already on the market to be pulled off retailers' shelves, destroyed and dealt with by local authorities.

The drug, which suppresses appetite by altering the levels of serotonin in the brain, is marketed over the counter as Pondimin, Obedrex or Pomleral.

CDC director is leaving with a mixed legacy

ATLANTA – The woman who led the nation's top public health agency for more than six years is leaving the post with a mixed legacy.

Dr. Julie Gerberding has been praised for strides against bioterrorism and maintenance of the CDC's high standing with the public, but also criticized for hewing closely to Bush administration politics and wrecking morale.

No permanent replacement has been named for Gerberding, who resigned as director of the Atlanta-based U.S. Centers for Disease Control and Prevention. But public health experts have been raising a number of names as they speculate about a possible successor.

Gerberding's departure was revealed in a Friday night e-mail to employees of the U.S. Department of Health and Human Services, the umbrella agency over CDC.

The e-mail said she will be replaced on an interim basis by a deputy as of Jan. 20, the day President-elect Barack Obama is inaugurated.

Although an HHS housecleaning has been expected with the new administration, Gerberding's fate had been somewhat unclear. The first woman to head the agency, Gerberding led the CDC through a post-Sept. 11 world of bioterrorist fears and was considered an effective communicator with legislators and the public. Colleagues said she quietly had held out hope she would be allowed to stay on.

Speculation that she might remain was fueled by Obama's selection of Tom Daschle as HHS Secretary. Daschle, the former Senate Democratic leader, is from South Dakota — like Gerberding. But Friday's e-mail confirms she will indeed be leaving office, a CDC spokesman said.

"As part of the transition process, the Administration requested resignation letters from a number of senior-level officials, including Dr. Julie Gerberding. This week, the Administration accepted Dr. Gerberding's resignation, effective January 20," CDC spokesman Glen Nowak said in a prepared statement.

Nowak said Gerberding was traveling in Africa on CDC business and unavailable for comment.

The CDC investigates disease outbreaks, researches the cause and prevalence of health problems, and promotes illness prevention efforts. In a 2007 Harris Poll of U.S. adults, the CDC was rated as the government agency that does the best job.

Gerberding is head of the CDC and its sister agency, the Agency for Toxic Substances and Disease Registry. The two have a budget of about $8.8 billion and more than 14,000 full-time, part-time and contract employees. Gerberding receives a total compensation of $202,200.

William Gimson, the CDC's chief operating officer, will step in as interim director as of Jan. 20.

Who will be appointed permanent successor is a matter of public speculation. In interviews with The Associated Press, several public health experts ventured names they saw as likely or sensible choices, including Dr. Thomas Frieden, Commissioner of the New York City Department of Health and Mental Hygiene; Dr. Helene Gayle, a former CDC administrator who is now chief executive officer of CARE International; Dr. Margaret Hamburg, a former HHS official now with the Global Health and Security Initiative; and Dr. James Marks, a former CDC administrator now at the Robert Wood Johnson Foundation.

But Daschle has made no announcement. Two former CDC officials — Dr. Jeffrey Koplan and Dr. Jose Cordero — have been helping the Obama transition team, but both declined comment on who is under consideration.

Gerberding, 53, was named CDC Director in July 2002. She was a relative newcomer to the agency; she had been an infectious diseases specialist at the University of California at San Francisco, and had joined the CDC in 1998 to head an agency patient safety initiative.

She rose to prominence in the fall of late 2001, when she emerged as a leading spokeswoman for the agency during the anthrax crisis in which letters containing a deadly anthrax powder were sent to some politicians and journalists and perhaps others. Five people died in a wave of attacks that panicked a nation already shaken by the Sept. 11, 2001, terrorist attacks.

Koplan was the CDC director at the time. Appointed by President Bill Clinton, Koplan had a prickly relationship with Bush administration officials. He resigned in March 2002.

Gerberding was selected by Tommy Thompson, Bush's first U.S. Secretary of Health and Human Services, who was impressed by her performance during the anthrax crisis. She entered office pledging to work closely with the Bush administration.

She was the agency's first female director — a status highlighted in a profile in Vogue magazine that featured a full-page color photograph of her in a gray Chanel suit and white Marc Jacobs high-heeled shoes. The white streak in her hair and her "JLG" signatures on memos were well-known details of her distinctiveness.

Gerberding was a highly visible spokeswoman for the government on public health matters, eclipsing officials such as the Surgeon General and the director of the National Institutes of Health in visibility. That was due in part to the scary, urgent nature of topics her agency dealt with, including SARS, food poisoning outbreaks and the threat of a deadly new type of pandemic flu.

But her tenure also proved controversial:

• She instituted a large, morale-damaging reorganization of the agency that triggered an exodus of admired agency scientists. Gerberding said the changes made the CDC stronger. But in 2005, five previous CDC directors wrote Gerberding a joint letter expressing their concern about what was happening to the agency.

• A 2004 medical journal article co-authored by Gerberding said obesity was about to overtake smoking as the No. 1 cause of death in the United States, but CDC officials later reported they had overstated the increase in obesity-related deaths by about 35,000. The mistake was blamed on a computer software error.

• After Hurricane Katrina in 2005, the agency was criticized for being slow to respond to survivors' complaints about formaldehyde fumes in trailers that had been provided by the government.

• She was criticized at times for going along with Bush administration political positions at the sacrifice of science. In 2007, she was knocked for going along with White House editing of her Senate testimony on the effects of climate change on health, which involved deletion of key portions citing diseases that could flourish in a warmer climate.

Calcium Check

Getting enough calcium each day is so important that it's one of the required daily goals on the Best Life program. In fact, all of the breakfasts and snacks on the plan are rich in the bone-building nutrient. Why do we focus on calcium? First, many people aren't getting enough. The average American woman gets only about 65 percent of the daily recommended 1,000 milligrams. The news could be even worse for dieters because calcium-rich foods are often the first thing to go on many weight-loss plans. That means that if you're watching your weight, you might be getting even less.

But skimping on this nutrient is a big mistake because it offers so many health benefits. Sure, you probably know that it helps build bones, reducing your risk for osteoporosis, but it can also cut your risk for colon cancer and help regulate blood pressure. So, how can you make sure you're getting enough?

Shoot for about 350 milligrams at breakfast (choose calcium-rich foods like milk or calcium-fortified soymilk, orange juice or cereal); 300 milligrams at snacks (opt for foods like smoothies or yogurt), eat a nutritious diet and take a multivitamin that has some calcium (usually about 150 milligrams), then you should be all set.

If you're over 50 (calcium absorption falls as you get older and menopause speeds up the rate of bone loss) or you don't meet any of the above criteria, you should take 500 milligrams of some form of calcium daily. There are many different types of calcium supplements, including calcium carbonate, calcium citrate and calcium lactate. Despite claims to the contrary, there's not much difference in how well the body absorbs the different types of calcium.

Kitchen Remedy: Flax for Long Life!

Taking flaxseed and flax oil on a regular basis could easily be the best investment in health you could ever make

By Ann Louise Gittleman, C.N.S.

Most of you have heard about good cholesterol. Well guess what? The same is true of fat. In fact, the good or right fats and oils help build the HDL “good” cholesterol while the bad or wrong fats contributes to the LDL “bad” cholesterol.

We must learn how to avoid the unhealthy fats such as excess saturated fats from animal food and the fats from hydrogenated sources like margarine, shortening, and fried foods. Plus, we need to include the vital essential fatty acids from unrefined vegetable oils in our everyday diet.

Unfortunately because of modern manufacturing methods and refinement of foods rich in the protective and healing essential fatty acids, these good fats are almost nonexistent in our daily foods. It is no coincidence that heart disease, cancer and stroke have become the country’s leading killers since the advent of modern technology for processing foods and oils.

For the first time in almost 100 years, the essential fatty acids are once again becoming available as found in nature’s richest source, unrefined flax oil. People across the country are flocking to their local health food stores for a bottle of this liquid gold.

Health Benefits of Flax Oil

Dramatic evidence suggest that flax oil, and a special plant fiber found in flaxseed called lignan, can protect us against heart disease and cancer as well as other degenerative diseases. For nearly 50 years, Dr. Johanna Budwig, a German biochemist and Nobel Prize nominee, has utilized unrefined flax oil in conjunction with an organic diet to fight cancer. Even in the U.S., the National Center Institute (NCI) has found the flaxseed indeed have an anticancer effect – even to match some chemotherapeutic drugs – but without the nasty side effects found with the drugs.

Flax and Breast Cancer

Women have become increasingly aware of the rising epidemic of breast cancer. Scientific research on women and breast cancer has established that women who have the highest amount in the omega-3 fatty acid most prevalent in flax oil have the lowest incidence of breast cancer. More important, if any of these women had an existing tumor, those with the highest amount of omega-3 in their breast tissue still had the lowest incidence of the tumor spreading to other tissues and organs.

Flax and PMS

The use of flax oil has also been found to ease the mood swings and uncomfortable carping associated with PMS. It also helps in the transition of menopause. In addition, the essential fatty acids found in flax oil are unsurpassed for building strong nails, lustrous hair and radiant skin.

Flax and your Heart

Flax oil has been found to significantly decrease the possibility of heart disease on many fronts. Flax oil lubricates and relaxes our blood vessels, helps to clear clogged arteries, and acts as a valuable energy source that keeps the heart beating healthy and strong. This is the reason why flax oil is considered so “heart smart.”

Flax and your Pets

If you own pet, remember to add a teaspoon or two of flax oil to your animal’s food. In Europe, flax oil was once widely used to promote beautiful and glistening fur, strong hooves and nails, vibrant eyes, and robust health.

Flax for Life

The good fats found in flax affect our health at nearly every level. They combat infection and allergy by boosting our immune system. The essential fats found in flax have been postulated to improve memory, behavior and mental ability. They act as cellular batteries, supercharging every one of our one hundred trillion cells. We have been deprived of our essential fatty acids for too long. It’s high time to put the fat back, the right fat that is, as found in unrefined flax oil.

Cut your Sodium Intake

Even if you skip the salt shaker, you still may be getting more sodium than you think. You should aim for no more than 2,300 milligrams per day. To shake the excess sodium from your diet:

• Check labels. Sodium is used in a variety of products, including bread and cereal.

• Beware of condiments. Condiments, such as ketchup, mustard and soy sauce can pack a lot of sodium, so try to limit your use of these.

• Make your marinade. The sodium content of store-bought marinades can be very high. Make your own using olive oil, vinegar, and herbs.

• Spice up your diet. Use herbs and spices to add flavor to dishes. Try parsley, basil, chives, ginger, cumin or oregano on veggies. For meats, add ginger, bay leaves, peppercorns, rosemary and sage.

Safe Grilling Strategies

If you're like most people, then you probably do a lot of your summer cooking outdoors on the grill. While grilling is an incredibly lean way to cook, it does have a dark side. Cooking food over a high, open flame can produce carcinogens, or cancer-causing substances. But before you hang up your spatula, there are a few things you can do to safeguard yourself and still enjoy grilled chicken, burgers and other favorites. Use these tips to grill safely:

• Marinate meats. Using a homemade marinade, scientists from Lawrence Livermore Labs in Livermore, California, got rid of 95 percent of harmful compounds called Heterocyclic amines (HCAs) in poultry. (These compounds are found in blackened or charred meats.) Experts think the marinade may help cool down the meat. Any oil-and-vinegar marinade should do the trick.

• Flip often. Another study from Livermore Labs found that turning burgers every minute reduced HCA formation by up to 99 percent compared to burgers that were flipped every five minutes.

• Nuke food first. Zapping meat to a half-cooked state before grilling removes some of the substances that react to heat and reduces the chances of creating HCAs.

• Stay cool. Cook food on the cooler part of the grill by moving it to the edge or to a spot where food won't drip on the heat source. If your grill has a dual burner, turn one burner off and cook on the other side.

• Stop smoking. Food isn't the only source of health-harming compounds. You can also find polycyclic aromatic hydrocarbons, or PAHs, in barbecue smoke. Anything that makes the grill smokier, like fat that drips from the food and hits the flame, causes more smoke--and more of these compounds. If you reduce the amount of fat that drips onto the grill by choosing lean meat, fish and white meat poultry, you'll reduce the amount of PAHs that are created.