There's a whole thread on which site is best for FR, so I'll leave that one out.
For ring games, I like Bodog the best - you can buy in for micro-stakes if you don't have much (e.g., won 70 cents in a CC FR), and build a small stake. Have to have min $2 to play a ring game at FTP. Second in low-stakes ring games, imo, is UB - same sort of thing, but you get a lot of folks who buy in for 20-cents and go all in every hand, then rebuy for 20 and do it again, presumably hoping to double up without risking too much. They can be good cash cows even if you're only getting moderate cards, but can damage you with suckouts pretty easily too.
I don't really have a sense of the safety - sometimes ya just gotta hope it's kosher, I guess.