Sleep tips: 7 steps to better sleep

You're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

By Mayo Clinic staff

Feeling crabby lately? Or simply worn out? Perhaps the solution is better sleep.

Think about all the factors that can interfere with a good night's sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.

Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.

No. 1: Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

No. 2: Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine — which take hours to wear off — can wreak havoc with quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

No. 3: Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

No. 4: Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

No. 5: Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.

If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.

No. 6: Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

No. 7: Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

EAT YOUR WAY TO A LEAN BODY

EAT YOUR WAY TO A LEAN BODY

Yes, the hours you spend in the gym are important: they're directly proportionate to the inches on your waist. But on their own, they're not enough to get you that washboard stomach. You also need to change your diet.

If you're worried about a life sentence of bland 'health' foods, panic not. We've picked out five foods that contain low calories and actually do your dirty (fat burning) work for you.  You don’t have to skip meals to lose weight; you just have to eat right. Here is a list of ninja foods that will help your body inch its way to an ideal shape.

Honey:

The sweet stuff is widely known as an antioxidant, which detoxifies and energizes you. But the less known is that honey also mobilizes the extra fat deposits in the body. Eating two teaspoons of fructose rich honey before bedtime is the right dose to kick start your metabolism while you are sleeping.

Asparagus:  

Asparagus belongs to the negative calorie food group. It also has high quantities of Folate and vitamin K, which ensure you have a healthy heart and a healthy body. If that's not enough to convince you about the benefits of asparagus, might we add that it’s also an aphrodisiac?

Olive oil:

When it comes to fat, there are three types: the good, the bad and the ones that will give you a heart attack. Olive oil is the good guy in the equation. With a high content of mono-unsaturated fat, olive oil is on your side - there's a reason the French and Italians swear by it. 

Green tea:

Going green this year will do you more good that you might think. Having a cuppa or two or this brew will get you vitalized and ready to take on your cardio routine. A study conducted in Birmingham, UK showed that green tea increased fat oxidation by 17% and it's also believed to help reduce cholesterol. Grabbing a swig of green tea in the mornings will also help you maintain good oral hygiene.

Grape fruit:

Talk about bittersweet. The very same thing that gives grapefruit that bitter tinge, Naringin, helps you burn flab. You don’t have to follow the grapefruit diet, or survive only on grapefruit (please don’t), just remember to grab a bowl of grapefruit whenever you can and imagine the fat disappearing with every bite you take.

- Jason Menezes

http://www.gqindia.com/content/eat-your-way-lean-body

Nutrition Tips

Nutrition Tips
1	The best thirst quenching drink without calories is plain water. Other options would be buttermilk, lime water, fruit ice.
2	Dietary fibre is found only in plant foods and plays an important role in helping to keep the bowel healthy and hence lead a healthy lifestyle.
3	Havebreakfast every day and remember to eat regular meals.
4	Rather than glugging a huge glass of water and running straight to the loo, try to take regular, small drinks throughout the day.
5	Don't just say 'I will eat more fruit', be more precise and see if you can achieve it - e.g. 'I will eat a piece of fruit for my afternoon snack at work.'
6	Managing weight is about balancing the calories you eat and the calories you use up. This will help you maintain your weight.
7	Have a glass of water next to the bed and take sips if you wake up during the night.
8	Bigger portions tend to encourage us to eat more whether we really need to or not, so it stands to reason that if you have less food in front of you, the less you’ll eat and the fewer calories you’ll consume.
9	Put chips, nuts and other snacks in bowls or on plates Did you know that managing your weight is one of the most important steps you can take towards maintaining a healthy lifestyle.
10	When you’re eating out, order two starters or skip a course. If the menu allows it, order a small portion whenever you can
11	Don’t skip meals and don’t deprive yourself. The key to success is balance, variety and moderation
12	Don’t fall into the trap of believing that vegetarian options are automatically lower in calories; they’re not. Avoid dishes containing lots of cheese or nuts.
13	You don’t have to miss out on dessert – just choose wisely. Stick to fruit based puddings or sorbet. Or why not share a pudding?
14	Snacking is not a bad habit. In fact, it can often be the most efficient way of helping us get the nutrients we need throughout the day.
15	Include a variety of fruits and vegetables in your daily diet. Aim for 2 serves of fruit and 5 serves of vegetables a day.
16	Plan ahead. Whenever you are feeling hungry, snack on some fruits, vegetables, dry khakhra or a handful of nuts to help keep you satisfied.
17	Choose the crunch when you munch. Always opt for the whole fruit as it’s more likely to have a higher fibre content helping you feel fuller.
18	Go for fruits! Fruits are packed with vitamin and antioxidant power and they contain fibre which can help you feel more satisfied.
19	Keep a food journal. It helps you identify unhealthy patterns that may be affecting your efforts to manage your weight.

How To Lose Weight?

How To Lose Weight?

 

Nutri Health Systems is a pioneer is weight management industry. The team provide solutions to fast and effective weight loss that is permanent. Fad dieting, crash diets, yo-yo dieting and heat machines are concepts of the past. None of these means are encouraged at Nutri Health Systems.

Weight Loss is considered as a multi-faceted process. It is not about just eating less. It is actually about doing lots more.

Inorder to lose weight effectively, firstly find a dietician compatible with your temperament. Many prefer an expert who is aggressive and strict whereas some of us rather approach a counsellor who is understanding and kind. At Nutri Health Systems the diet experts are selected with recommendable scholastic aptitude and refined etiquettes.

Talk to your diet expert about every factor that disturbs you about your weight and all that concerns that you have about your weight loss. A good weight loss strategy is a two way communication process between both dietician and the dieter. We encourage a healthy conversation at Nutri Health Systems between the expert and patient.

Secondly, understand your body constitution. At Nutri Health Systems, each individual is considered as a body type. Nutri Genetics is given high importance and so blood group and ayurvedic constitution analysis is a must before diet plans are made.

Thirdly, diets are planned which are based on lifestyle, age, blood group and Ayurveda science.

After, plans are ready. Weekly follow ups begin and you will start seeing weight loss results. An ideal way to lose weight is ½ to 1 kg per week. You will notice that 3-4 kgs of weight drops quickly in the beginning; this is water loss. Actual weight drops after the first 3-4 kgs. Slow and steady weight loss is the best. The faster you lose, the quicker it all comes back.

A good weight loss diet ensures that you don't lose muscle mass. If you lose muscle, your chances of weight rebound are greater and you will find it difficult to bulge the weight later.

A good dietician accepts that your body is not a machine or a challenge. She will respect your response to the plans. And, a good dieter needs to understand that weight loss diets are not magic pills. Initially with compatibilty assessment the dietician understands your body and moves forward accordingly.

Nutri Health Systems; weight management plan has received accolade for its scientific, well researched program which is a unique combination of latest nutrition updates and ayurvedic diets. The team is empathetic, considerate and will be willing enough to reassure you at each step on how to lose weight effectively and ensure no weight rebound. 

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MILK - nature's wellness drink

MILK 

Milk- milk is considered "nature's wellness drink"? The cold, creamy white beverage is full of calcium, vitamin D, phosphorous and a balance of other nutrients that have been proven to build your bones and teeth as well as promote the healthy function of your muscles and blood vessels. And in the midst of all the new vitamin waters, energy drinks, and other artificially contrived beverages, milk is a natural, healthy choice.
8 Tips for incorporating more milk into your day
1. Start your day with milk
2. Drink milk as a snack
3. Change your coffee habit
4. Take the edge off your hunger
5. Drink milk for dessert
6. Milk is an excellent post-exercise beverage
7. Have milk before bed
8. Before you drink it, lift it

source : https://www.facebook.com/Dr.ShikhasNutriHealth?ref=stream&hc_location=stream

Fast & Easy Tips for Weight Loss

Fast & Easy Tips for Weight Loss

1. Drink plenty of water throughout the day. Drinking eight glasses of water is almost like a must. And do not forget to drink water in the morning, the moment you wake up. In fact this is one of the most rapid weight loss tips that the dietitians suggest to the people.

2. Keeping a track on the watch, go for an hour walk. It need not be power walking, but definitely it should be non-stop walk and that’s for sure, in a couple of days only, you’ll start finding the difference in you.

3. Have organic foods for the breakfast like apples, bananas, plain yogurt, tomatoes, carrots, peppers, raw honey, wild smoked salmon, and so on.

4. Another tip regarding how to lose weight fast, easy and safe is that you should have your dinner about 4-5 hours before going off to sleep.

5. Eat slowly so that you can get a feeling that you have had enough food and your tummy is full. Eat slowly and fully relish the taste.

6. Soft drinks cannot benefit you in any way. They contain 150 empty calories, so if you substitute one bottle of soft drink with water each day, it will do wonders for you. It will enable you to lose about 16 lbs per year.

7. Don’t depend upon fat burning diet supplements. They wont go a long way in helping you sustain your reduced kilos.

5 Ways to Make Meditating More Effective

Do you meditate? If so, how often? I know some people who meditate daily at the same time and place without fail, and I know people who only meditate when they want to connect with their spirit guides to get an answer to a life question. Meditation is a powerful tool you can use to get clarity in your life, peace in your heart, and wisdom in your soul. It can assist you in clearing up health problems, and help you raise your vibration. I highly encourage you to learn how to meditate if you’ve never done so. If you are an accomplished meditator, you probably already have some effective methods. If you’re just starting out or want to improve your meditation experience, here are five ways to make meditating more effective.

Find a good spot

You will increase the effectiveness of your meditation if you meditate in the same location every time. It will condition your mind to immediately go to a meditative state or to move there faster. Some people like to meditate in bed, but the danger with that is that if you’re going to bed for other reasons, you may end up in a meditative state without really meaning to. So before you decided that the bed is the best place to meditate be sure that’s really in your best interest. If you want to lie down, you can try a couch or a mat on the floor.

A lot of practiced meditators like to set up a spot in a corner or some other dedicated room location. Sometimes they use pillows or a mat or a chair that can recline. You can set up your meditation location with extra goodies like candles, incense, or a CD player so you can listen to meditative music. Make your meditation location comfortable and relaxing. Then, every time you go there, your mind will automatically start going into a meditative state. If you only use that location for meditation, all the better. You can also try meditating outside or in nature. Let the ambient sounds of nature lull you into a relaxing meditative state.

Pick a good time

It’s often a good idea to meditate at the same time every day. Setting a specific time each day to meditate will help you solidify the habit. In my audio program, Raising Your Vibration, I include a morning meditation designed to get you into a loving state for the entire day, and then an evening meditation designed to put you in a state of gratitude in the evening. By forming a habit of meditating at the same time each day you can help trigger a nice deep meditative state much like the trigger you get from meditating in the same location every time.

Make sure you pick a time of day where you will not be interrupted (especially if you have young children roaming the house)  I like to do a personal meditation right before I go to sleep because I find it enhances the messages I get from my dreams. Some people like to meditate when they first wake up in the morning because they want to start their day with guidance or centeredness, plus you’re less likely to fall asleep while meditating if you’ve just woken up from a restful night’s sleep. Some people like to meditate midday as a nice pick me up, a quick mind-rest, or as a way to get insights into problems at work. Whatever time works best for you, try sticking with it for a month and you’ll be a more effective meditator.

Try a new technique

There are many meditation techniques out there. Some concentrate on breathing, some on visualization, some on getting perfectly still and quiet in your mind, and some on connecting and communicating with your spirit guides. Don’t be afraid to change up your technique every once in a while. You never know when you’ll find something that works even better than what you’ve been doing. Here are some things to try:

Stare at a candle: Light a candle, keep your eyes open, stare at the flame, and do your meditation with your eyes open.

Listen to music: Put on some relaxing new age or meditation music, or something with Holosync technology or binaural beats. See how that affects your meditative state.

Listen to a fountain: Some people find it very peaceful and calming to listen to the sound of water running.

Concentrate on your breathing: Make one of your meditation sessions simply about being aware of your breathing. Take deep breaths in through your nose and hold it for a few counts, then release your breath slowly through your mouth. Do this for 20 minutes. It will help clean your lymph system which will lead to greater health.

Automatic writing: Sit at your computer or grab a journal or some paper. Get yourself into a meditative state and start asking the universe, your guides, or your subconscious mind some questions. Write down the answers you get. You may see images, hear an inner voice, or feel a specific feeling. Write it all down.

What else would you like to try to enhance your meditation experience?

Set a specific goal

What is your goal for meditating? Do you want peace? Inner calm? Answers? Advice? Insight? Better health? A more focused mind? Mental clarity? A raising of your vibration? Before you meditate, think about what it is you want to accomplish, and select the meditation technique that will best accomplish that.

I like to use meditation to talk to my higher self and my spirit guides. Sometimes I use it to just calm down if I’m feeling emotionally charged. And during my intuitive counseling sessions, I meditate to connect with my clients’ spirit guides so I can answer important life questions. Meditation grounds me and also helps me achieve inner peace. It’s really a powerful tool!

Try a new position

During meditation you can sit, lie down, or even stand. If you are used to meditating in a certain position and you love it, that’s great. But periodically try a new position and see if you get different results. If you tend to fall asleep during meditation, try meditating while sitting in a chair with your feet flat on the floor. If your goal in meditating is to fall asleep, such as if you have insomnia, then definitely do it lying down.

One time I decided to see if I could meditate while exercising! I was walking on a treadmill, and I kept my hands firmly grasped on the rails so I wouldn’t tip over. I closed my eyes and did some meditative breathing, then imagined I was an Amazon running powerfully on a beach. What an amazing experience it was! I felt more powerful, I stayed on the treadmill much longer than I normally would have, and didn’t feel as tired when I got off the treadmill. I started doing that every time I exercised with great results. I also lost track of time, which is one of the reasons I think I stayed on the machine longer than I originally intended. If you try this, be safe!

Never meditate while driving or operating heavy machinery!

Make meditation a part of your daily life and see what results you get. If you’re brand new to meditation, try it for 30 days and check your results. I think you’re going to like it!

Source : http://www.erinpavlina.com

Diet & Weight Loss Help Guide

In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. Adding to the difficulty is the abundance of fad diets and "quick-fix” plans that tempt and confuse us, and ultimately fail. If you’ve tried and failed to lose weight before, you may believe that it’s just too difficult or that diets don’t work for you. And in one sense, you may be right: traditional diets don’t work—at least not in the long term.

But there are plenty of small but powerful, changes you can make that do add up to lasting weight loss success. The key is to create a plan that provides plenty of enjoyable choices, avoid common dieting pitfalls, and learn how to develop a healthier, more satisfying relationship with food.

Easy Ways to Lose Weight

Easy Ways to Lose Weight

You know the drill when it comes to losing weight -- take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans have about as much substance as a politician's campaign pledges. Here are more than 50 easy ways for you to finally lose the weight.

If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You’re better off finding several simple things you can do on a daily basis—along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.

1. Indulge in fat releasing foods. They should help keep you from feeling deprived and binging on higher-calorie foods. For instance:

• Honey. Just 64 fat releasing calories in one tablespoon. Drizzle on fresh fruit.
• Eggs. Just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Sprinkle with chives for an even more elegant treat.
• Part-skim ricotta cheese. Just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.
• Dark chocolate. About 168 calories in a one-ounce square, but it’s packed with fat releasing fiber.
• Shrimp. Just 60 calories in 12 large.
• MORE: 13 fat releasing foods »

2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.

3. After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year — or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

4. Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips—even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.

5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.

6. Add 10 percent to the amount of daily calories you think you’re eating, then adjust your eating habits accordingly. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate.

7. Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.

8. Walk for 45 minutes a day. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

9. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

10. Bring the color blue into your life more often. There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

Weight Loss Diet Chart

Weight Loss Diet Chart

A Nutritious Diet is very important even if you are following any Weight Loss programs. A balanced diet with all the proteins and nutrients not only helps in preventing weight gain but also Helps in the prevention and cure of various diseases.

When selecting a Diet Plan, make sure you are consuming a balanced and complete diet.

Our Diet Chart may help you to get Weight Loss quickly. Start by following the simple Guidelines below

Vegetarian Diet

Morning – Breakfast

1: One cup of Tea or Coffee with a Little Milk coupled with Bread (No Butter, Jam or Sauce)

2: Fresh vegetables like Tomatoes or Fruits.

Day – Lunch

1: Two or three small Cucumbers (Kakdi), Chana, Mung or Green Salads.

2: Two small Chapatti with Green Vegetable, Sour Milk (Dahi).

3: Small bowl of Rice and Daal can be taken.

Evening – Dinner

1: Soup ( Tomato, Palak and Sweet Corn ) and Papad can be taken.

2: One small bowl of a Vegetable and two Chapatti.

Its also important that the above mentioned diets are taken at proper time, avoid eating Dinner after 9:00 pm and if you intend to sleep by 12 o’clock.

Non-Vegetarian Diet

Morning – Breakfast

1: One cup of Tea or Coffee with a little Milk added.

2: Two or Three Boiled Eggs can be taken.

Day – Lunch

1: Two or Three small bowl Non-Veg stuff with Salads.

2: Two small Chapatti and Daal with small pieces of Meat or a Fish.

Evening – Dinner

1: Any low calorie Non-Veg Soup and Papad can be taken.

2: One small bowl of a Vegetable and two Chapatti with 100gm of Chicken.

Source : http://www.carryfitness.com

Grilled foods may increase cancer risk

Grilled foods may increase cancer risk

Washington: It`s time for picnics and parties with lots of grilled goodies, but experts at Dana-Farber Cancer Institute have warned that all that sizzling and flipping on the gas or charcoal grill may also be cooking up cancer-causing chemicals.

And surprisingly, those chemicals have been linked to breast, stomach, prostate, and colon cancer, according to the American Institute for Cancer Research.

But Stacy Kennedy, MPH, RD, CSO, LDN, a Dana-Farber nutritionist, said that doesn`t mean giving up those tasty summer time treats like burgers, steaks, and ribs.

"It`s really about planning ahead and making wise choices," he stated.

There are two risk factors to keep in mind. First, research has shown that high-heat grilling can convert proteins in red meat, pork, poultry, and fish into heterocyclic amines (HCAs). These chemicals have been linked to a number of cancers.

"What happens is that the high temperature can change the shape of the protein structure in the meat so it becomes irritating in the body and is considered a carcinogenic chemical," explained Kennedy.

Another cancer-causing agent, called polycyclic aromatic hydrocarbons (PAHs), is found in the smoke. PAHs form when fat and juices from meat products drip on the heat source. As the smoke rises it can stick to the surface of the meat.

"That`s where the main cancer causing compound occurs in grilling. So you want to reduce the exposure to that smoke," said Kennedy.

Here are some tips to lower the risk:

Prep the Meat

Choose lean cuts of meat, instead of high-fat varieties such as ribs and sausage.

Trim all excess fat and remove skin.

When using marinades - thinner is better. Thicker marinades have a tendency to "char," possibly increasing exposure to carcinogenic compounds.

Look for marinades that contain vinegar and/or lemon. They actually create a protective barrier around the meat.

Limit time - limit exposure

Always thaw meat first. This also reduces the cooking time.

Partially cook meat and fish in a microwave for 60 to 90 seconds on high before grilling and then discard the juices. This will lower cooking time and reduce risk of cause smoke flare-ups.

Grilling techniques

Flip burgers often - once every minute for meat burgers - to help prevent burning or charring.

Place food at least six inches from heat source.

Create a barrier to prevent juices from spilling and producing harmful smoke. Try lining the grill with aluminum foil and poking holes, and cooking on cedar planks.

Plan ahead and choose wisely

Lean meats create less dripping and less smoke.

Choose smaller cuts of meat, like kabobs, as they take less time to cook.

Try grilling your favorite vegetables. They do not contain the protein that forms harmful HCAs.

"If you`re grilling and following the proper safety tips, the risk of getting cancer from grilling food is very low," said Kennedy.