You definitely don’t want to feel bloated and uncomfortable on a day you’re supposed to be frolicking in your swimming suit. Skip fried and super salty foods and instead snack on fruits with lots of water in them, like watermelon and berries, or calcium-rich almonds, which can reduce cramping.  Avoid caffeine, which can make cramps worse.  Drink water, caffeine-free tea, or lemonade instead of soda or alcoholic beverages, which can increase bloating. You don’t need to camp out right outside the bathroom, but at least have one in sight so you know you can quickly go change or check for leaking if you need to. Also, an empty bladder and bowels can ease cramping, so visiting the bathroom frequently can help you stay comfortable. Lots of women break out during their periods, and an oily sunscreen can make things worse. Find sunscreen that is formulated to use on your face that won’t cause breakouts. If you’re self-conscious about pimples or redness, use a tinted moisturizer over your SPF to even out your skin tone. A big pair of sunglasses and a cute sunhat can also camouflage period acne. Plus, you’ll look super glamorous. It may be the last thing you feel like doing, but exercise is sometimes the best treatment for cramps. The endorphins released by your body will lift your mood and act as a natural pain killer. If you really don’t feel like moving, elevate your feet on a stack of towels or your beach bag to help ease cramping. You can also lie on your stomach and take deep, slow breaths.

Summary: Drink lots of water and avoid salty foods to prevent bloating and cramps. Set up near the bathroom. Use an oil-free SPF designed specifically for faces. Go swimming or get active to help stop cramps.


Use your fingers or a pastry brush to smear the olive oil on the surface of the dough. Add more olive oil if needed to coat all of the dough. The olive oil will keep the dough moist and season it. Choose your favorite brand of deli ham to use for your pizza. Use a knife or kitchen scissors to cut the ham as needed to create 1 in (2.5 cm) squares. Then, disperse the ham evenly across the cheese layer.  Use chunks of ham for a meatier taste or use thick slices of ham for a more mild flavor. Alter the overall flavor of the pizza by using a smoked ham or Canadian bacon. Use your hand to hold the pineapple inside the opened can, and drain the pineapple juice. Disperse the pineapple across the pizza, paying specific attention to filling the empty areas around the ham. If desired, cut the pineapple chunks in half or in quarters using a sharp knife or a pair of kitchen scissors. This will better disperse the pineapple and will be easier to bite into. Identify 1-2 additional ingredients to put onto your pizza that will transform or elevate the existing flavors. Refrain from adding more than 1-2 extra ingredients, as to avoid having the crust buckle from the weight when you go to eat it.  Finely chop a scallion onion and sprinkle it on top of the pizza for a mild onion flavor. Cut a sweet Vidalia onion into thin slices. Steam them with a little water in a bowl for 1 minute in the microwave. Add the softened onion on top of the pizza for a bold onion flavor that will contrast the sweetness of the pineapple. Give your pizza some spicy notes by adding 1-2 tbsp (5.6 g) of diced jalapenos, or large dices of red bell peppers.  Dice up a handful of mushrooms to give your pizza an earthy taste.

Summary: Spread 1 US tbsp (15 mL) of olive oil across the dough to season it. Add 4 oz (110 g) of thickly sliced ham on top of the cheese. Scatter 1 cup (165 g) of canned pineapple chunks on top of the cheese layer. Personalize the Hawaiian pizza by adding on your favorite pizza ingredients.


Use your plan as your guide to have the conversation or to give them the letter.  Be prepared to answer their questions. Have the book, pamphlet, and other resources you found with you to give to them so that they can learn more. Remember your back-up plan if the experience does not go well. Having a firm stance in this self-awareness will lessen confusion for your parents.  Show your parents that you are certain about your sexuality and that you have sound judgment by remaining firm in your stance. Share with them why you are coming out to them, which should be that you want to be honest with them and further build your relationship with them. This will be their path to acceptance, but remember that some parents might skip some stages, and some parents may never reach true acceptance. This could be a particularly challenging time as they work through the first few stages.  Shock Denial Guilt Expression of feelings Personal decision-making True acceptance This shows your parents your maturity, and it shows them that you are taking this conversation seriously.  Remember to avoid getting angry and turning the conversation into an argument. Take time to teach them. For a while, your role may be reversed with your parents as they work through understanding your sexuality. You may find yourself having to teach them and guide them through accepting this.  Answer all questions they have to the best of your ability, and when you cannot answer a question, direct them to a resource where they can find an answer. Avoid getting annoyed, frustrated, or exasperated in the event that they seem slow to understand what is going on. They will need time to adjust. This reassurance will go a long way in maintaining a strong relationship with your parents.  It is also helpful to reassure your parents that you love and accept yourself. They will want to know that you are happy. Remind your parents that you are healthy. They may find themselves coming to acceptance more quickly when comforted with this thought. Be their support system during this time. The ultimate act of showing them that you love them and want to help them through this period of understanding is to support them. Do whatever you can to help them learn and understand why you came out and more about the LGBT community.
Summary: Come out to your parents according to the plan that you created. Be clear in your decision to tell them and in your self-awareness that you are gay, lesbian, bisexual, or transgender. Understand that parents will go through a similar series of stages as if they have just suffered a loss. Remain calm as you talk with them. Reassure your parents that you love them and that you are doing this for the betterment of your relationship with them.