5 Ways to Get Drivers to Stop Texting

More and more passengers are speaking up about texting and driving. If a texting driver is making you nervous but you're not sure how to bring the topic up, here are some ideas:

1. The direct approach. Say, "I'm sorry, but I get really nervous when people text and drive." Wait to see how the person responds. Most people will admit it's probably not a good idea or they'll at least put down the phone.
2. The subtle approach. If you don't feel comfortable telling a driver to quit texting outright, try hinting:"Would you like me to type for you since you're driving?" Or, since more states are handing out tickets for texting and driving, you could say, "I've seen a lot of cops out today, you might not want to text right now." Or point out things the driver has missed seeing (or narrowly missed hitting). As in, "Did you see that dog/kid/overturned bank truck?"
   
   If you know the person your driver is texting, ask the driver to hand over the phone so you can say something. Then send a message that says, "Driving, talk to you later."
   
   If your driver teases you about being nervous, it's the perfect opener to say, "Yeah, texting and driving freaks me out. You never know if the person in front or behind is doing it too."
3. The "Wow, look at that bad driver!" approach. Point out drivers who wander into the next lane, drive 45 on the highway, run a stop sign, or stop at a green light. Then make guesses about who they're texting. Or make up a variation on the punch buggy game, awarding points each time you see a driver who seems to be texting (this has the added benefit of forcing your own driver to focus on the surroundings, not the screen).
4. The group approach. If your whole group thinks a driver is a hazard, make a plan together. Take away the driver's car keys: It's what you're supposed to do with drunk drivers, and studies show that texting drivers are even more dangerous. Or agree not to ride with that person. If several people boycott a driver, he or she will get the message.
5. The life-saving approach. If someone continues to text and drive or mocks you for worrying about it, avoid riding with that person. Let texting drivers know you're cutting them off (if you feel comfortable doing so) — a little shame makes people think twice about bad habits. Or say something like, "My dad told me I can't ride with you because he says you text and drive."
   
   Speaking of parents: As we all know, it's not just young drivers who text. If you're stuck in a car with an adult who is texting (or tweeting or emailing) behind the wheel, be direct and tell them to stop. Most adults know that parents are constantly telling kids not to text and drive, so they should feel embarrassed enough to put down the phone.

If a driver absolutely won't stop texting or laughs at you for being nervous, don't argue. The last thing anyone needs is a road-raging, texting driver. Get out the car as soon as you can. Next time that driver offers to give you a ride, say, "no, thanks."

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Tips For Finding The Perfect Wedding Dress

Getting married is a big deal right? It’s supposed to be one of the best days of your life, and you want to look the best you can. But finding the perfect wedding dress can be a hard task, there are just too many to choose from.

Do you choose to stick with traditional white, or opt for cream or even red instead? Do you go for a halter neck, or a sleeveless dress? These are the types of questions that are probably flooding your mind right now. Here are my top 5 tips to help you choose the wedding dress of your dreams.

1. Don’t choose style over comfort. I know you want to look a million dollars on your big day, but choosing a dress that is comfortable is important too. Remember your wedding day is going to be a long day, and you don’t want to spend most of it feeling uncomfortable. You don’t have to completely sacrifice style when choosing a wedding dress, with the right dress you will both look and feel good.

2. Shop around to find the right price. Weddings can certainly be expensive, but when it comes to buying your wedding dress it doesn’t have to break the bank. Don’t be impulsive and buy the first dress that you like, instead take your time and shop around. You are bound to find a similar dress with a smaller price tag. Another way to save money with your wedding dress is to shop online.

3. When shopping for your wedding dress it is important that you know the shape of your body. Women’s bodies come in every shape and size and you should bear this in mind when finding the perfect dress for you. If your slim you should go with a simple yet elegant dress that has an a-line. Where as if you have an hour glass figure or if you are bigger on top you should go with a corset style wedding dress.

4. If you just can’t seem to find the right dress, you can always have one altered. You may have found a wedding dress that fits you perfectly, but you don’t like the sleeves. Or you may have found the most beautiful gown but it doesn’t fit quite right. If this is the case ask at the store you are buying the dress from if they do alterations. You may be surprised to find that they do.

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How to Choose a Wedding Hair Style

Your big day is approaching and everything is planned. One thing you may need to put more time into is deciding how to wear your hair. This can either compliment or take away from your beauty on the most special day of your life.

Coordinate with the style of the wedding. Formal weddings will require formal hair like an updo. If you are looking at fairy tale weddings, think of a tiara or jeweled hair accessories. With a luxurious French twist, a bun or short hair, a tiara will give you the fairytale look you want.


Choose a style that compliments your face. Those with oval faces have the least worries. With an oval face, just beware of bangs and having too much hair in your face. With a round face, go for volume and height. Think of an Audrey Hepburn updo. This will help lengthen your face. For square faces, either layered, romantic and wispy, or up and heightened. Look for hair like Jennifer Aniston's when she married Brad Pitt for wispy, and a French twist for an updo. Those with heart-shaped faces can go with a sweep of hair across the brow in whatever style they choose.


Style your hair with your dress in mind. If you are wearing a strapless ball gown, you may want some wisps, or curls of hair falling onto your naked shoulders for a dramatic effect. Also, if you have a long flowing veil, it will look best on long and flowing hair.


Visit, and re-visit, the stylist. Just like when planning for the perfect cake and the perfect dress, leave yourself time for planning the perfect hair. Have your stylist try different looks on you, so you can see the final result in the mirror. Bring all of your hair accessories with you to each trial run. This means any clips, tiaras, or veils that you will be wearing.

Source http://www.ehow.com

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Top 10 tips for choosing the perfect wedding cake

1. Budget

Set a budget straight from the beginning and be open with your cake decorator. It will make the process much easier and smoother for both parties.

2. Theme of the cake

When meeting your cake decorator for the first time, bring as much information as possible; theme of the wedding, colour of your dress, bridesmaid dress and inspiration from the room and flowers. It will make the selection easier.

3. Flavour of the cake

It doesn't have to be a traditional fruit or sponge cake. Be inspired; go for chocolate, red velvet or carrot cake and mix the layers. Make sure you taste them. Remeber it must taste as good as it looks.

4. Delivery and setting up of the wedding cake

Before confirming your order, find out who will deliver your cake on the day and more importantly who will set it up. Too many brides forget about this.

5. Serving your wedding cake as a dessert

Why not save money and let your guests enjoy your delicious cake by serving it as a dessert, instead of waiting till late in the evening when people are too busy partying.

6. Novelty wedding cakes

Think twice about ordering a novelty wedding cake. I know they can be fun and quirky, but remember, you will have to look at those pictures for the rest of your life.

7. Making your own wedding cake

Good on you to try to make your own wedding cake but remember the magic word is practice, practice, and practice even more to avoid any stress and disappointment.

8. Helping hand from family and friends

Before accepting an offer from a friend or family member to make your wedding cake, ask to see their work and taste the cakes. Be honest with them, without offending them, instead of feeling sorry on your big day.

9. Displaying your wedding cake

Too often forgotten, you must make sure you display and light your wedding cake where your guests can see it in its full glory.

10. Keeping the top tier of your wedding cake

If you're planning to keep your top tier of your wedding cake for a christening or anniversary, make sure it's a fruit cake inside. The best way to keep it is to freeze it. Your cake decorator should be able to re-ice it for you for the new occasion.

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2011's most popular baby names.

Top 10 girls' names of 2011
1. Sophia
2. Emma
3. Isabella
4. Olivia
5. Ava
6. Lily
7. Chloe
8. Madison
9. Emily
10. Abigail

Top 100 girls' names

Top 10 boys' names of 2011
1. Aiden
2. Jackson
3. Mason
4. Liam
5. Jacob
6. Jayden
7. Ethan
8. Noah
9. Lucas
10. Logan 

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5 Ways to Fight Depression

if you feel depressed, it's best to do something about it — depression doesn't just go away on its own. In addition to getting help from a doctor or therapist, here are 5 things you can do to feel better.

1. Exercise. Take a 15- to 30-minute brisk walk every day — or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active. But make yourself do it anyway (ask a friend to exercise with you if you need to be motivated). Once you get in the exercise habit, it won't take long to notice a difference in your mood.
   
   
   In addition to getting aerobic exercise, some yoga poses can help relieve feelings of depression. Try downward-facing dog or legs-up-the-wall pose (you can find these poses on yoga websites). Two other aspects of yoga — breathing exercises and meditation — can also help people with depression feel better.
2. Nurture yourself with good nutrition. Depression can affect appetite. One person may not feel like eating at all, but another might overeat. If depression has affected your eating, you'll need to be extra mindful of getting the right nourishment. Proper nutrition can influence a person's mood and energy. So eat plenty of fruits and vegetables and get regular meals (even if you don't feel hungry, try to eat something light, like a piece of fruit, to keep you going).
3. Identify troubles, but don't dwell on them. Try to identify any situations that have contributed to your depression. When you know what's got you feeling blue and why, talk about it with a caring friend. Talking is a way to release the feelings and to receive some understanding. If there's no one to tell, pouring your heart out to a journal works just as well.
   
   
   Once you air out these thoughts and feelings, turn your attention to something positive. Take action to solve problems. Ask for help if you need it. Feeling connected to friends and family can help relieve depression. (It may also help them feel there's something they can do instead of just watching you hurt.)
4. Express yourself. With depression, a person's creativity and sense of fun may seem blocked. Exercise your imagination (painting, drawing, doodling, sewing, writing, dancing, composing music, etc.) and you not only get those creative juices flowing, you also loosen up some positive emotions. Take time to play with a friend or a pet, or do something fun for yourself. Find something to laugh about — a funny movie, perhaps. Laughter helps lighten your mood.
5. Look on the bright side. Depression affects a person's thoughts, making everything seem dismal, negative, and hopeless. If depression has you noticing only the negative, make an effort to notice the good things in life. Try to notice one thing, then try to think of one more. Consider your strengths, gifts, or blessings. Most of all, don't forget to be patient with yourself. Depression takes time to heal.

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Talking to Parents About Depression

Dana has been feeling down for a while now. She's bored with school. Her grades are getting worse, but she can't find the energy to do what it takes to bring them up. She's been fighting with her mom a lot lately — and not really getting along with friends that well either.

Dana thinks her troubles might be signs of depression. How does she tell her mom?

What If You Think You're Depressed?

Depression is complicated. There are lots of different signs that someone might be depressed. For some people, feelings of depression are mild and don't last long. For others, depression can be more intense and may last several months or longer.

If you feel depressed, alone, or are having troubles you can't solve, you need to reach out for help and support. If you can, it's best to turn to a parent.

Preparing to Talk to Parents

Talking with parents about depression takes courage and willingness to open up. It may feel awkward sharing personal feelings with parents in a way that you haven't done since you were younger — or perhaps at all. It also can be hard to share when you're not really sure what's going on yourself.

Don't let any of this stop you, though. Sometimes parents can offer a new angle that helps you figure things out. Just talking about it might help you see things more clearly for yourself.

Another concern is how a parent might react. Will mom be mad? Will dad be disappointed? It's natural to worry, but most of the time parents are supportive and understanding if you express yourself thoughtfully and calmly.

If you're like most people, you probably wish your parent would start the conversation. Sometimes a parent will ask what's wrong. Much of the time, though, it's up to you.

Starting the Conversation

Find a time when you can approach your mom or dad in a calm way. You might want to open the conversation by asking, "Can I talk to you? I think I might be depressed."

Or you could say, "I've been feeling depressed and bad about things. I've been thinking I might need to talk to someone."

If you can't bring yourself to start a conversation in person, you could write your parent a note saying you need to talk.

Sometimes the conversation just gets started by itself. For example, if you're feeling upset — even if you're crying or overwhelmed — you might just blurt out your feelings. This could be the perfect beginning to the conversation you need to have.

If you're really upset, you'll need to calm yourself (at least a little) to make the conversation worthwhile. That way, a parent can hear what's on your mind and take you seriously — and not just go away thinking, "Oh, I guess he's just upset" and assuming it will pass.

What If I've Been Arguing With My Parents or Getting in Trouble?

If there's been a lot of disrespect between you and your parent — if you fight a lot or just don't talk — it can seem harder to reach out for help. Start by picking a time to talk when you're not arguing.

If it's needed, you can start with an apology, such as, "I'm sorry I've been so rude to you lately" or "I'm sorry I've been messing up so much lately." Then say, "I need to talk" or "I need your help — I think I might be depressed." Chances are, mom or dad will be impressed with your maturity.

What Happens Next?

Once you get the conversation started, your parent will probably ask you to say more about what you're going through. This part might be surprisingly easy. Now that the conversation has started, it might feel like a relief to pour your heart out.

Or, this part might be hard. You might not be sure how to put your feelings into words. Try to get beyond just saying, "I don't know." If you really can't explain things, try "I want to do this, but I just can't find the words right now." Give it more thought, but be sure to talk about it again later. Your mom or dad will be concerned and may ask how you're doing. They're not nagging. They just care about you.

Occasionally, talking about depression can be hard for parents as well as teens. It might take several conversations, or you might feel better right away. Every situation is different.

If a specific problem has you depressed, a parent may be able to help you think of something to do about it. Or mom or dad might listen to your ideas for what to do and give you a vote of confidence that you're on the right track. That can be reassuring. Whether or not you come up with solutions right away, sharing a problem is better than keeping it to yourself.

What if I Need to Talk to a Therapist?

If depression is strong or lasts, you might need to talk with a therapist — even after you've had good conversations with your parents. Let your mom or dad know if you continue to feel depressed or if you have problems with motivation, concentration, or moods. Your mom or dad can make an appointment for you and support you while you work with a therapist.

If your parent isn't sure you need to see a therapist but you feel you do, explain why (again, it's best to do this when you feel calm so you can get your ideas across well). It is possible to get around issues like how to find a therapist or what it costs. Your doctor, religious leader, or school counselor can help your parent find local and affordable therapists.

What if Talking to Parents Doesn't Work?

Even if you worry that a parent won't be willing or able to help, it's still worth a try. People are often surprised by how much their parents rally to their side when they ask for help, even if the parents have a lot going on themselves.

Occasionally, parents have too many troubles of their own or other issues going on. If you reach out to talk and it turns out your mom or dad can't help, just go to another adult (such as a teacher, counselor, coach, or relative). Don't give up until you find someone who can help you. It's that important.

What Else Can Parents Do?

Whether or not you're seeing a therapist, there are ways parents can help when you're dealing with depression. For example, they can:

• spend relaxing, positive time with you
• communicate with kindness and agree to ban hurtful criticism, arguments, threats, and putdowns
• remind you that they love and believe in you
• show affection
• comment on your positive actions and traits
• correct you (kindly, but seriously) when you go wrong
• help with homework or projects if you're having trouble or get you a tutor
• see the good in you and keep expecting good things from you
• hold you accountable (kindly, but seriously) for your responsibilities at home and at school
• talk through problems with you
• make sure you get proper exercise, nutrition, and sleep (it's not nagging — it's love!)

You might need to ask your mom or dad to do these things for you. You can show them this list or come up with your own ideas. You know best what would feel most helpful to you.

Talk with your mom or dad about things you'll both do to help relieve your depression. Make a list of what you plan to do. Be sure that your plan includes how you'll get exercise, sleep and rest, healthy food, time outdoors during the day, positive time with loved ones, and relaxing enjoyable activities. They're all essential to fighting depression.

Look at your list every day to help you remember to do what's on your plan — and to remind yourself that you can get through this. Beyond depression, there's a brighter future ahead.

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How Can I Quite Smoking

first, congratulate yourself. Just reading this article is a huge step toward becoming tobacco free. Many people don't quit smoking because they think it's too hard to do. They think they'll quit someday. It's true that for most people quitting isn't easy. After all, the nicotine in cigarettes is a powerfully addictive drug. But with theright approach, you can overcome the cravings.

The Difficulty in Kicking the Habit

Smokers may have started smoking because their friends did or because it seemed cool. But they keep on smoking because they became addicted to nicotine, one of the chemicals in cigarettes and smokeless tobacco. Nicotine is both a stimulant and a depressant. That means it increases the heart rate at first and makes people feel more alert (like caffeine, another stimulant). Then it causes depression and fatigue. The depression and fatigue — and the drug withdrawal from nicotine — make people crave another cigarette to perk up again. According to many experts, the nicotine in tobacco is as addictive as cocaine or heroin. But don't be discouraged; millions of Americans have permanently quit smoking. These strategies can help you quit, too:

Put it in writing. People who want to make a change often are more successful when they put it in writing. So write down all the reasons why you want to quit smoking, such as the money you will save or the stamina you'll gain for playing sports. Keep that list where you can see it, and add to it as you think of new reasons.

Get support. People whose friends and family help them quit are much more likely to succeed. If you don't want to tell your parents or family that you smoke, make sure your friends know, and consider confiding in a counselor or other adult you trust. And if you're having a hard time finding people to support you (if, say, all your friends smoke and none of them is interested in quitting), you might consider joining a support group, either in person or online.

More Strategies That Work

Set a quit date. Pick a day that you'll stop smoking. Tell your friends (and your family, if they know you smoke) that you're going to quit smoking on that day. Just think of that day as a dividing line between the smoking you and the new and improved nonsmoker you'll become. Mark it on your calendar.

Throw away your cigarettes — all of your cigarettes. People can't stop smoking with cigarettes still around to tempt them. Even toss out that emergency pack you have stashed in the secret pocket of your backpack. Get rid of your ashtrays and lighters, too.

Wash all your clothes. Get rid of the smell of cigarettes as much as you can by washing all your clothes and having your coats or sweaters dry-cleaned. If you smoked in your car, clean that out, too.

Think about your triggers. You're probably aware of the situations when you tend to smoke, such as after meals, when you're at your best friend's house, while drinking coffee, or as you're driving. These situations are your triggers for smoking — it feels automatic to have a cigarette when you're in them. Once you've figured out your triggers, try these tips:

• Avoid these situations. For example, if you smoke when you drive, get a ride to school, walk, or take the bus for a few weeks. If you normally smoke after meals, make it a point to do something else after you eat, like read or call a friend.
• Change the place. If you and your friends usually smoke in restaurants or get takeout and eat in the car, suggest that you sit in the no-smoking section the next time you go out to eat.
• Substitute something else for cigarettes. It can be hard to get used to not holding something and having something in your mouth. If you have this problem, stock up on carrot sticks, sugar-free gum, mints, toothpicks, or even lollipops.

  Physical and Mental Effects

  Expect some physical symptoms. If you smoke regularly, you're probably physically addicted to nicotine and your body may experience some symptoms of withdrawal when you quit. These may include:
  • headaches or stomachaches
  • crabbiness, jumpiness, or depression
  • lack of energy
  • dry mouth or sore throat
  • desire to pig out
  Luckily, the symptoms of nicotine withdrawal will pass — so be patient. Try not to give in and sneak a smoke because you'll just have to deal with the symptoms longer.
  Keep yourself busy. Many people find it's best to quit on a Monday, when they have school or work to keep them busy. The more distracted you are, the less likely you'll be to crave cigarettes. Staying active is also a good way to make sure you keep your weight down and your energy up, even as you're experiencing the symptoms of nicotine withdrawal.
  Quit gradually. Some people find that gradually decreasing the number of cigarettes they smoke each day is an effective way to quit. However, this strategy doesn't work for everyone — you may find you have to stop completely at once. This is known as "cold turkey."
  Use a nicotine replacement if you need to. If you find that none of these strategies is working, you might talk to your doctor about treatments. Using a nicotine replacement, such as gum, patches, inhalers, or nasal sprays, can be very helpful. Sprays and inhalers are available by prescription only, and it's important to see your doctor before buying the patch and gum over the counter. That way, your doctor can help you find the solution that will work best for you. For example, the patch requires the least effort on your part, but it doesn't offer the almost instantaneous nicotine kick that gum does.

  Slip-Ups Happen

  If you slip up, don't give up! Major changes sometimes have false starts. If you're like many people, you may quit successfully for weeks or even months and then suddenly have a craving that's so strong you feel like you have to give in. Or maybe you accidentally find yourself in one of your trigger situations and give in to temptation.
  If you slip up, it doesn't mean you've failed, it just means you're human. Here are some ways to get back on track:
  • Think about your slip as one mistake. Take notice of when and why it happened and move on.
  • Did you become a heavy smoker after one cigarette? We didn't think so — it happened more gradually, over time. Keep in mind that one cigarette didn't make you a smoker to start with, so smoking one cigarette (or even two or three) after you've quit doesn't make you a smoker again.
  • Remind yourself why you've quit and how well you've done— or have someone in your support group, family, or friends do this for you.
  Reward yourself. As you already know, quitting smoking isn't easy. Give yourself a well-deserved reward! Set aside the money you usually spend on cigarettes. When you've stayed tobacco free for a week, 2 weeks, or a month, buy yourself a treat like a new CD, book, movie, or some clothes. And every smoke-free year, celebrate again. You earned it.

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MAking a Change in your Life

When we were kids our parents told us how to act, what to eat, even when to do our homework. But as we start taking charge of our own lives, many of us decide to make changes — stuff like eating right, being more environmentally conscious, or doing better in a sport.

If you're like most people, the easy part is knowing what change you want to make. The challenge is figuring out how to get there and sticking with it

That's why we've created this feature. It helps make goals easier to reach by breaking them down into manageable steps. After using this tool to develop and plan a goal, you can print out your own goal sheet to guide and inspire you. We also provide examples of how other people reached their goals — they did it, and we know you can too!

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A Guide to Eating for Sports

Eat Extra for Excellence

There's a lot more to eating for sports than chowing down on carbs or chugging sports drinks. The good news is that eating to reach your peak performance level likely doesn't require a special diet or supplements. It's all about working the right foods into your fitness plan in the right amounts.

Teen athletes have unique nutrition needs. Because athletes work out more than their less-active peers, they generally need extra calories to fuel both their sports performance and their growth. Depending on how active they are, teen athletes may need anywhere from 2,000 to 5,000 total calories per day to meet their energy needs. So what happens if teen athletes don't eat enough? Their bodies are less likely to achieve peak performance and may even break down rather than build up muscles. Athletes who don't take in enough calories every day won't be as fast and as strong as they could be and may not be able to maintain their weight. And extreme calorie restriction could lead to growth problems and other serious health risks for both girls and guys.

Athletes and Dieting

Since teen athletes need extra fuel, it's usually a bad idea to diet. Athletes in sports where weight is emphasized — such as wrestling, swimming, dance, or gymnastics — might feel pressure to lose weight, but they need to weigh that choice with the possible negative side effects mentioned above. If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes. If a health professional you trust agrees that it's safe to diet, he or she can work with you to develop a plan that allows you get the proper amount of nutrients, perform your best, and lose weight.

Eat a Variety of Foods

You may have heard about "carb loading" before a game. But when it comes to powering your game for the long haul, it's a bad idea to focus on only one type of food. Carbohydrates are an important source of fuel, but they're only one of many foods an athlete needs. It also takes vitamins, minerals, protein, and fats to stay in peak playing shape.

Muscular Minerals and Vital Vitamins

Calcium helps build the strong bones that athletes depend on, and iron carries oxygen to muscles. Most teens don't get enough of these minerals, and that's especially true of teen athletes because their needs may be even higher than those of other teens. To get the iron you need, eat lean (not much fat) meat, fish, and poultry; green, leafy vegetables; and iron-fortified cereals. Calcium — a must for protecting against stress fractures — is found in dairy foods, such as low-fat milk, yogurt, and cheese. In addition to calcium and iron, you need a whole bunch of other vitamins and minerals that do everything from help you access energy to keep you from getting sick. Eating a balanced diet, including lots of different fruits and veggies, should provide the vitamins and minerals needed for good health and sports performance.

Protein Power

Athletes may need more protein than less-active teens, but most teen athletes get plenty of protein through regular eating. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work. And taking in too much protein can actually harm the body, causing dehydration, calcium loss, and even kidney problems. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.

Carb Charge

Carbohydrates provide athletes with an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes because restricting carbohydrates can cause a person to feel tired and worn out, which ultimately affects performance. Good sources of carbohydrates include fruits, vegetables, and grains. Choose whole grains (such as brown rice, oatmeal, whole-wheat bread) more often than their more processed counterparts like white rice and white bread. That's because whole grains provide both the energy athletes need to perform and the fiber and other nutrients they need to be healthy. Sugary carbs such as candy bars or sodas are less healthy for athletes because they don't contain any of the other nutrients you need. In addition, eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy and then leave them to "crash" or run out of energy before they've finished working out.

Fat Fuel

Everyone needs a certain amount of fat each day, and this is particularly true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Experts advise athletes to concentrate on healthier fats, such as the unsaturated fat found in most vegetable oils. Choosing when to eat fats is also important for athletes. Fatty foods can slow digestion, so it's a good idea to avoid eating these foods for a few hours before and after exercising.

Shun Supplements

Protein and energy bars don't do a whole lot of good, but they won't really do you much harm either. Energy drinks have lots of caffeine, though, so no one should drink them before exercising. Other types of supplements can really do some damage. Anabolic steroids can seriously mess with a person's hormones, causing side effects like testicular shrinkage and baldness in guys and facial hair growth in girls. Steroids can cause mental health problems, including depression and serious mood swings. Some supplements contain hormones that are related to testosterone (such as dehydroepiandrosterone, or DHEA for short). These supplements can have similar side effects to anabolic steroids. Other sports supplements (like creatine, for example) have not been tested in people younger than 18. So the risks of taking them are not yet known. Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration. In large amounts, salt can cause nausea, vomiting, cramps, and diarrhea and may damage the lining of the stomach. In general, you are better off drinking fluids in order to maintain hydration. Any salt you lose in sweat can usually be made up with sports drinks or food eaten after exercise.

Ditch Dehydration

Speaking of dehydration, water is just as important to unlocking your game power as food. When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather. Even mild dehydration can affect an athlete's physical and mental performance. There's no one-size-fits-all formula for how much water to drink. How much fluid each person needs depends on the individual's age, size, level of physical activity, and environmental temperature. Experts recommend that athletes drink before and after exercise as well as every 15 to 20 minutes during exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while. But don't force yourself to drink more fluids than you may need either. It's hard to run when there's a lot of water sloshing around in your stomach! If you like the taste of sports drinks better than regular water, then it's OK to drink them. But it's important to know that a sports drink is really no better for you than water unless you are exercising for more than 60 to 90 minutes or in really hot weather. The additional carbohydrates and electrolytes may improve performance in these conditions, but otherwise your body will do just as well with water. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're competing.

Never drink energy drinks before exercising. Energy drinks contain a large amount of caffeine and other ingredients that have caffeine-like effects.

Caffeine

Caffeine is a diuretic. That means it causes a person to urinate (pee) more. It's not clear whether this causes dehydration or not, but to be safe, it's wise to stay away from too much caffeine. That's especially true if you'll be exercising in hot weather. When it comes to caffeine and exercise, it's good to weigh any benefits against potential problems. Although some studies find that caffeine may help adults perform better in endurance sports, other studies show too much caffeine may hurt. Caffeine increases heart rate and blood pressure. Too much caffeine can leave an athlete feeling anxious or jittery. Caffeine can also cause trouble sleeping. All of these can drag down a person's sports performance. Plus, taking certain medications — including supplements — can make caffeine's side effects seem even worse. Never drink energy drinks before exercising. These products contain a large amount of caffeine and other ingredients that have caffeine-like effects.

Game-Day Eats

Your performance on game day will depend on the foods you've eaten over the past several days and weeks. But you can boost your performance even more by paying attention to the food you eat on game day. Strive for a game-day diet rich in carbohydrates, moderate in protein, and low in fat.

Here are some guidelines on what to eat and when:

• Eat a meal 2 to 4 hours before the game or event:Choose a protein and carbohydrate meal (like a turkey or chicken sandwich, cereal and milk, chicken noodle soup and yogurt, or pasta with tomato sauce).
• Eat a snack less than 2 hours before the game: If you haven't had time to have a pre-game meal, be sure to have a light snack such as low-fiber fruits or vegetables (like plums, melons, cherries, carrots), crackers, a bagel, or low-fat yogurt.

Consider not eating anything for the hour before you compete or have practice because digestion requires energy — energy that you want to use to win. Also, eating too soon before any kind of activity can leave food in the stomach, making you feel full, bloated, crampy, and sick. Everyone is different, so get to know what works best for you. You may want to experiment with meal timing and how much to eat on practice days so that you're better prepared for game day.

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