Daily Press (Newport News, Va.)

HAMPTON, Va. -- Four people are dead after a domestic complaint that led to an early-Wednesday confrontation between Hampton police and an armed man atop a burning home. A fatally injured woman had been found outside the home, and two bodies were discovered inside.

A good diet is crucial during adolescence because "it's a time of such rapid growth and development," says Casey Beeghly, a registered dietitian with Sentara Healthcare in Norfolk, Va.

Some tips:

Explain nutrition on their terms. Teens might not care that unhealthy eating could contribute to problems such as high blood pressure or brittle bones years later. They do care about having clear skin, thick hair, a good body weight and more energy and brainpower.

Challenging your brain with new and unexpected experiences -- sometimes referred to as "neurobics" -- can help keep it stronger into old age.

"Breaking with routine, and using all your senses, is like having your brain cells lifting barbells," says Manning Rubin, co-author of the book "Keep Your Brain Alive".

Some basics:

* Make life your "gym." You don't need to use a computer or puzzle book or schedule a specific time to sharpen your brain. Instead, think of ways you can break your usual habits throughout the day.

From wearing reflective clothing to planning safe routes, "personal safety must be a top priority for anyone running after the sun sets," says Jean Knaack, executive director of the Road Runners Club of America.

Some tips:

Don't wear ear buds. You need to hear everything around you when you can't see as well. While listening to just one ear bud is better than two, it's still too easy to get distracted.

Along with flowers and jewelry, sugar is a go-to gift for Valentine's Day. Whether you're giving candy to a sweetheart or indulging your own sweet tooth, follow these tips from registered dietitian Karen Ansel, a spokesperson for the Academy of Nutrition and Dietetics:

Steer toward chocolate. The cocoa in chocolate contains heart-healthy antioxidants called flavonols that help lower blood pressure and relax blood vessels. Popular alternatives such as Sweet Tarts, Red Hots and gummy candies, on the other hand, are like eating pure sugar with no benefits.

Almost any exercise is good exercise.

That said, some people waste time on routines that aren't best for reaching their goals, trainers say.

Here are general tips from Shaun Knight, a certified athletic trainer in Virginia Beach, Va.:

* Think about variety, not just time. Keeping your body guessing is the best way to torch calories. "If you ride an exercise bike at the same level for an hour, it may not be beneficial -- especially given the time you're putting in," Knight says. "Your body will get used to it and start to think it's easy."

A low-calorie snack can backfire if it doesn't fill you up, nutritionists say.

"It's more important to choose something that will satisfy longer than to go for a snack simply because it may be lower in calories, which could leave a person looking for another snack an hour later," says Crystal Witte, a registered dietitian with the Riverside Wellness & Fitness Center in Newport News, Va.

Some tips: