احترام الزوج/ة. اجعل العلاقة بينكما منشغلة بالحاضر واللحظة الحالية. استمع بإنصات. امنح الأولوية لزوجتك. المحافظة على التواصل القوي. لا تلوح بالأسرار الزوجية أو تستخدمها كسلاح أثناء الجدال. كن متفهمًا للحالات المزاجية للطرف الآخر.

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If you want to have a healthy marriage, then you have to make your spouse feel like your equal and take their feelings into account whenever you’re making a decision or just going about your day. If you treat your spouse like their opinions don’t really matter or like you always have the final say, then you’re bound to have an imbalance in your marriage. Make sure that you give your spouse’s views the same seriousness that you give your own and that you take the time to listen to your spouse and make them feel like you care.  Work to be kind, loving, and understanding to your spouse. If you’re having a bad day and snap out a comment or response, make sure you apologize; give your spouse the basic respect they deserves instead of thinking you can do whatever you want because you’re married. You should also respect your spouse’s privacy. Don’t go snooping through their phone, letters, email account, bank statements etc if you expect them to feel respected. If you care about your spouse and want to have a healthy and productive relationship, then you should avoid getting hung up on past mistakes you both made or keep reminding your spouse of their failures; instead, work on reinforcing positive behavior, enjoying your present time together, and thinking of all you have to look forward to. If you really care about your spouse, then you will be considerate of their feelings and won’t bring up the past just to get a reaction. Though it’s not always easy to let go of the past, you shouldn’t bring it up out of spite. Remember that your spouse is a living, breathing person too and that you shouldn’t bring up the past just to hurt them. Listening is one of the best ways to be considerate toward your spouse. Don’t just zone out when your spouse is talking about their day or wait for them to finish talking so you can say what you want to say; make an effort to really hear them out and to care about what you are being told. When you’re having a real conversation, put away your phone, make eye contact, and be considerate...


احترس من الأسلاك الكهربية وأنابيب الصرف والمخاطر الأخرى الواقعة تحت الأرض أثناء التحديد.

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Although they may be covered with PVC pipe that's difficult to cut into with an edger, it's better to be safe than sorry. Talk to your utilities company before edging out any large stretch of lawn and remember to edge gingerly. Before doing any digging, call the 811 Nationwide Locate call center and request that they locate any buried utilities. There is no charge of this service.


احترس من البيئة المحيطة بك. تجنب التعامل المباشر والقريب مع النعامة. احترس من النعام في موسم التزاوج.

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Whenever you are in an area that may be home to ostriches, evaluate the landscape. Avoid open areas. Stick close to cover and note which areas would be the most safe to retreat to should you encounter an ostrich that charges you. Maintain your distance when you spot an ostrich in the wild. Consider any distance less than 110 yards (100 meters) as too close. If an ostrich advances toward you, back away, even if the ostrich appears calm. Never back one into a corner, since this will trigger a “fight” response instead of a “flight” one. Although images of people petting, kissing, and even riding ostriches may lead you to believe that it is safe to approach them, note that such images are of tamed ostriches from farms. Even these birds should be treated with the same caution and respect as wild ones to avoid injury. Consider them to be at their most easily provoked at this time, especially males, who are tasked with protecting the female’s eggs. Since ostriches tend to roam in pairs or alone at other times of the year, recognize breeding season by the presence of herds numbering anywhere from 5 to 50 ostriches at a time.  Identify males by their black feathers, white wingtips and tail plumes, and the red flush that appears on the front of their legs. Distinguish females by their brown feathers and gray wingtips and plumes.


احترس من علامات التحذير. اجعل البيت آمنًا. شارك أفكارك مع بعض الأشخاص الذين تثق بهم. ابحث عن قصص أخرى لبعض الأشخاص. ضع خطة آمنة للانسحاب عند التفكير في هذه الأفكار.

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In an intense emotional state, you may underestimate your own ability to take your life. Regardless of how you feel, seek help if you experience any of these warning signs, using the resources described in the crisis section:  Social isolation, withdrawal from friends and family, thoughts of not belonging or being a burden Extreme self-hatred, feelings of hopelessness Sudden mood changes (including for the better), rage outbursts, low tolerance for frustration, agitation or anxiety Increase in alcohol or drug use Insomnia or severely disrupted sleep Talking about suicide, planning it, or acquiring tools for suicide While self-harm is not the same as suicide attempts, the two are strongly linked. Seek immediate attention if you inflict serious or frequent self-harm, including punching walls, pulling out hair, or scratching your skin. Having easy access to dangerous items increases the chance of suicide. Don't make it easy to change your mind. Lock away anything you could use to harm yourself, like pills, razors, knives, or guns. Give them to someone else for safekeeping, throw them away, or put them in a place that's not within easy reach.   Minimize alcohol and drug use. Despite the temporary good feelings, they can make depression worse or harder to deal with. If you don't feel as though you'll be safe in your own home, go somewhere where you do feel safe. Stay with a friend, or go to a community center or another public place where you can hang out. Your support system is very important when you're dealing with suicidal thoughts. You need people you can trust to hear you out without judging you for feeling despair or trying to give advice that hurts more than it helps. Even well-meaning people can sometimes make you feel guilty or ashamed for feeling suicidal. Try to spend time with people who will listen and care for you without judgement instead. If you aren't comfortable sharing with anyone in your life, read about the award-winning, global Buddy project on their twitter page, and sign up for a buddy...


احترم والديك. تجنب جدال والديك. امنحهم مساحة خصوصية. كن صديقًا لوالديك. اعتذر عندما تُخطأ وتتعدى حدودك.

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If you are an adult living at home, it can be difficult to balance your independence with your parents authority. Make it easier on yourself by honoring that they have the final say within their own house. This will ease any tension and keep your parents happy.  Help them around the house. You are an adult and should pull your own weight. Wash clothes, do yard work, or clean up the kitchen without having to be told. Respect house rules. If you know your parents would be uncomfortable with you doing something in the house, then opt to not do it. If they do not like your significant other staying over, then do not invite he or she over after a date. If they do not like alcohol in the house, only drink when you are not home, etc. You will not always agree with your parents way of doing things, but you must respect it. Do not force your way of doing things on them in their own home. This will just create problems. If you feel yourself getting frustrated, leave the situation before it escalates.  Talk to you parents after you have cooled off. If you try and talk to them during the heat of the moment, it could become a big problem. Wait until everyone has calmed down before you try and resolve any problems. Take responsibility for your wrongs. It is easy to blame the other person for doing something to you, but you also must consider how you contributed to the problem. You have to be mature and own up to your mistakes. Being able to do this will keep a happy relationship between you and your parents. Your parents spent many years raising you. Now, they probably want some time to themselves. A healthy sense of space from you will keep your parents happy while parenting you as an adult. If they are in a main room watching TV, let them have their alone time. Go to your room and shut the door so they can have their full privacy. Get out the house so they can have it to themselves. Being able to relax when nobody is around is a treat that they might not be given often. Stay overnight at a friend’s house to give them...


احتس الكثير من المشروبات الدافئة.

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Drinking warm fluids helps to loosen the secretions in your sinuses so that your mucus flows more freely, making you feel better faster. Studies show that drinking warm fluids relieves cold symptoms such as a runny nose, cough, sneezing, sore throat, and fatigue.  Hot, non-caffeinated tea will do the trick. Stick with a herbal tea like chamomile or peppermint to rehydrate yourself. Adding some honey and lemon will soothe your throat and help the effects last a little longer. Chamomile is good for reducing stress and fatigue, while peppermint relieves nasal congestion. Japanese Benifuuki green tea may help reduce nasal congestion and allergic symptoms when drunk regularly. The traditional herbal tea “Throat Coat” has been shown to be much better at relieving sore throat pain than regular teas.  Hot broth is also a good choice when you have a cold. Drink vegetable or chicken broth in large quantities, but look for low-sodium broths to avoid consuming too much salt. Chicken soup can help soothe a sore throat and loosen mucus to ease congestion.  If you're a coffee lover, there's no need to avoid it. Drinking coffee has been shown to increase alertness among those with colds. Children should still avoid caffeine. Warm water, tea, and broth should be the main fluids you take in, as too much caffeine can dehydrate you. Avoid alcohol. It may make nasal congestion and swelling worse.


احتسِ بعض السوائل الدافئة. جرب العلاج بالروائح. خذ في اعتبارك المكملات العشبية.

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Whether you reach for a glass of warmed milk, a herbal tea (or other non-caffeinated tea), or a weak hot chocolate (remember that it contains caffeine though), holding and sipping a warm beverage can make you feel happier, more receptive, and relaxed.  Avoid caffeinated drinks for several hours before bed. Stick to herbal or naturally decaffeinated beverages. If you're prone to getting up during the night to visit the bathroom, you might wish to skip this step Smelling scented oils and herbal concentrates associated with relaxation, like lavender, may help calm the body and promote a more restful night's sleep. Though they aren't as thoroughly researched as prescription medications, herbal supplements may be helpful as a sleep aid, when used correctly.   Valerian is a common sleep aid, with documented use going back hundreds of years.  Melatonin is a hormone that the human body produces naturally. Taking a synthetic melatonin supplement may help reduce the time it takes to fall asleep and can improve your overall quality of sleep at night. But remember, light interferes with your body's melatonin production, so it's best to avoid screen glare before bed, even if you're taking melatonin. Always consult with your doctor or primary care giver before taking any sleep aids or supplements.


احتسِ كمية كافية من المياه. تجنب السكريات البسيطة. تناول أفضل أنواع الأطعمة السريعة. تجنب تناول الأطعمة المجهزة بدرجة كبيرة. تناول كمية كبيرة من الفاكهة والخضروات. احرص على زيادة معدل استهلاك الثوم. تناول البروتينات.

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Staying hydrated with plain, clean water is one of the most important boosters to your health and immunity.  You should try to drink 8 cups of water each day, but drinking more at the first sign of illness may help you ward off impending sickness. Sugar can make you gain weight, feel sluggish due to sugar crashes after consumption, and it can also reduce the efficacy of your immune system.  Remember that many people drink more sugar than they realize in beverages.  Check nutrition labels on sodas and other drinks carefully for sugar content and serving size to ensure that you know how much sugar you are drinking. Even foods that do not seem sweet may contain corn syrup or sugar.  Read the labels of processed foods carefully to be sure that you know what you are putting in your body. The cinnamon rolls in the corner store are not at all as satisfying as those in a bakery. More expensive or higher quality sweets can be so delicious and expensive you don't feel cravings for them anymore or as often.  Consider substitutions you make yourself. Making a jelly sandwich will contain less sugar and fat than store-bought pastries and not include other added additives. Look for simple products with the least numbers of ingredients and easy to read or explained ingredient names. Those frozen entries and pre-made food go through processes unknown to the average consumer and contain many additional ingredients that can either harm or help your immune system. Gain control of what and how much of what ingredients go into your food by cooking your own and being selective. Avoid eating bleached flours, cereals, and baked goods.There's no real measurable amount of fiber in them and have gluten which turns to dough in one's digestive system causing strain on this critical part of the body's immune system. The best way to maintain a comprehensive array of immune-boosting vitamins and minerals is to consume a variety of healthy, fresh vegetables and fruits.  Brightly colored fruits often contain more nutrients than their paler...


احتسِ كوبًا من شاي البابونج. مارس تمارين الاسترخاء. تناوَل جُرعة من أحد الأدوية المضادة للإسهال قبل النوم مباشرة. عالِج الألم. نَم في مكان قريب من الحمام.

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Chamomile tea can help to reduce the inflammation that diarrhea causes and it is also well-known as a natural sleep aid. Try sipping cup of chamomile tea about one hour before you go to bed. To brew a cup of chamomile tea, steep one tea bag or 1 teaspoon of dried chamomile flowers in one cup of boiling water. Then remove the tea bag or strain the tea. Drink the tea after it has cooled down a little bit. People who suffer from chronic intestinal problems such as irritable bowel syndrome are often encouraged to use relaxation techniques on a daily basis. Regular use of relaxation techniques is recommended because feeling stressed can worsen intestinal problems, such as diarrhea. To reduce your diarrhea symptoms, try using a relaxation technique for about 10 to 15 minutes before you go to bed. Some good options include:  Deep breathing Progressive muscle relaxation Meditation Over the counter anti-diarrheal medicines such as attapulgite, loperamide, and bismuth sub-salicylate may make it easier for you to sleep by stopping your symptoms for a few hours. Try taking a dose right before you go to bed to make it easier to fall asleep and stay asleep.   Keep in mind that over-the-counter medications should not be used on children unless the doctor approves. If your diarrhea is due to a bacterial or parasitic infection, preventing bowel movements may make you sicker. In these cases, you need antibiotics. If you are unsure about whether or not to try over-the-counter anti-diarrheal medications, consult your doctor. Diarrhea can be painful enough to prevent you from sleeping. If this is occurring to you, you may want to consider taking an over-the-counter painkiller to help you fall asleep at night. These medications will not treat the diarrhea, but they may give you the pain relief you need to sleep:  Try taking a dose of acetaminophen or ibuprofen. Read and follow the instructions on the packaging. Be aware that over-the-counter medications can interact with prescription medications, herbal remedies, and dietary...


احتفظ بتميمة أو حجاب لحمايتك. احصل على حمام ملحي بالأعشاب السحرية. استعمل البخور لكسر اللعنات والأعمال.

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An amulet is an object you always keep with you to protect yourself from bad energy, hexes and curses. Keeping an amulet with you can weaken the effect of a curse or hex so that it can no longer harm you.  An amulet can be any object that has powerful meaning and is sacred to you. A special piece of jewelry, a shell from your favorite beach, or even a length of ribbon you wore in your hair as a child can all be an amulet. Wear the amulet around your neck or keep it in your pocket at all times. A ritual bath has the power to cleanse away bad energy that's harming you. If you feel you've been cursed, light some candles and draw a warm bath. Try to think only positive thoughts as you have a nice, long soak. Sprinkle one or more of following into the bath to increase its cleansing power:  A pinch of salt Hyssop Basil Mugwort patchouli Vetiver Wormwood The same magic herbs can be burned to have and "uncrossing" effect, which means they break the curse or hex. It's not necessary to use every single herb on the list, but take as many as you can and bundle them up. Tie the bundle with a piece of string, then light it on fire (preferably outside or on a safe surface). By the time the bundle has burned away, the curse will be broken. Since mugwort, wormwood and vetiver are said to be particularly powerful when it comes to warding off bad spirits and breaking curses, you might want to carry some around with you. Fill up a small cloth sack with the herbs and tie it around your waist or put it in your pocket.


احتفظ بمذكرة للطعام يوميًا. غير طريقة تناول الطعام. قم بتعديل أسلوب حياتك. عدّل عادات النوم لديك. خفّف التوتر. تناول مضاد حموضة.

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Write down what you eat for each meal and note whether you experienced indigestion afterward. It can take anywhere up to 72 hours for some foods or beverages to cause indigestion, so keeping the diary faithfully each day will help you track down your triggers. Prevent indigestion by avoiding situations or foods that trigger it for you.  Spicy, fatty or greasy foods often trigger indigestion.  Foods that contain a lot of acid, like citrus and tomatoes, may contribute to indigestion.  If you notice a pattern of foods causing you discomfort, discontinue or limit your consumption of these dishes. You can also download an app to your smartphone to make tracking your diet a little easier. Eating too much food or eating too quickly can trigger indigestion. Never rush while eating. Eating several small meals throughout the day, rather than a few large meals, can help. Here are some other things to try:  Chew food slowly and completely before swallowing. Try not to chew with your mouth open and talk before swallowing. Avoid swallowing air. This can happen when you gulp a beverage or talk a lot while eating. Allow enough time to eat your meal. Avoid exercising right after eating. Avoid drinking with your meals. Drink 20 minutes before or after meals. It is probably okay to sip room temperature water during meals. Smoking tobacco and drinking caffeinated beverages often contribute to indigestion. Work on eliminating these products as part of a healthy lifestyle.  Smoking can also lead to irritation of the lining of the stomach causing abdominal pain. Carbonated beverages can cause irritation of the lining of the stomach causing abdominal pain   Discuss your symptoms with a doctor to see what other modifications may help. Avoid lying down with indigestion symptoms as this can make them worse. Sleep better by not going to bed until your symptoms are gone.  Whenever possible, wait at least three hours after eating before going to bed. Do not recline on the couch or in a chair immediately after eating. Place blocks under...


احتفظ بمفكرة يوميات. حاول التعبير عن نفسك عبر الفن. جرب الكتابة عن ألمك.

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In this case, unless you decide to share your journal, you’re really only communicating with yourself. Even so, journaling can help you see the progression of your emotional state over time, as well as offer you possible day-to-day connections between events and feelings.  Go to your journal instead of acting out. If you feel like you want to punch a wall, write about what is making you angry. Write about why you want to punch a wall, what it would feel like, and what it would accomplish. Journaling has been shown to help people manage feelings of anxiety and depression, while also offering an opportunity to write boldly and without fear that anyone will respond negatively.   Take your journal to counseling sessions. If you're using your journal regularly, it will provide you with a day-by-day account of what you're feeling and experiencing. This information could be very useful in helping you explain to your therapist exactly how and why you feel the way you do. Studies suggest that artistic expression is a healthy, helpful way to express your emotions. For example, arts therapy can help survivors of trauma process their feelings. These methods are powerful because they remove the need to create words, allowing you access your emotions directly.  Try painting. You can free-form your painting to express whatever it is you're feeling at the moment.  Try music. You may find creating a piece of music, or simply playing your favorite piece on an instrument, helps you express your emotions. Try photography. Photography can be very helpful because it doesn't require any special skills to get started — all you need is a camera. Try taking photos that express how you feel. Try dance. Dance connects the movement of your body to your inner emotions, allowing you to express how you feel through how you move. You can try formal dance, or just move your body in ways that express yourself. Narrative therapy views pain and trauma as a way of telling yourself stories about things that have happened in your life. In order to...


احتفظ بمفكرة. انتبه لأية إشارات تدل على أن هنالك خطبٌ ما. تحدثي إلى طفلكِ. طبق/ي جميع تعليمات حضانة الطفل أو جلسات زيارة الوالد الآخر. اطلب/ي وصيًا شرعيًا من المحكمة. تحدث إلى محاميك. اطلب/ي شهادة الوالد الآخر.

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If you're not already doing so, keep a daily record of anything that happens involving your child, including conversations or incidents with the other parent.  Your records of what happens can be crucial in proving that parental alienation is taking place, which often may mean disproving accusations from the other parent. For example, the other parent may file a motion to modify your parenting plan because you don't have time to spend with the child. Detailed records of the time you and the child have spent together, including tickets to any events or activities and photographs of the two of you together can help prove the other parent is trying to distance the child from you or harm your relationship. Take note of any special requests your ex-spouse makes or adjustments they want made to the court-ordered parenting plan. Often an alienating parent will request adjustments and then blame you when you don't agree.  A log of activities is especially important if there are recurring problems with your parenting time and adherence to the court-ordered schedule.  Keep in mind that courts differ regarding how much control a child has to decide whether they want to visit the non-custodial parent – and it often depends on the age of the child as well. However, courts typically look askance at parents who offer their children the option of doing something that is contrary to a court order. If your child says something like "Dad said I didn't have to come visit you next week if I didn't want to," include that in your diary as evidence of possible parental alienation.  If you have trouble communicating with your ex-spouse, try your best to keep all communication in writing. That way you both have a record of what was discussed. Save copies of texts or emails, as they may be useful as evidence if your ex-spouse later claims they didn't agree to something, or tries to argue that you agreed to something when you didn't.  If your ex-spouse is sending you accusing or alienating messages, maintain records of them in...


احتفظ بنسخة احتياطية من البيانات التي لا ترغب في خسارتها. أغلق الجهاز يدويًا. أعد تشغيل الجهاز يدويًا. انقر على خيار "استعادة الإعدادات الافتراضية".

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Go to Settings>Application Saved Data Management>Saved Data in System Storage. Select "Cloud" to save to the cloud, or "USB Storage" to save to a USB device like an external hard drive. Select the game or app you wish to back up, and click "Copy." Press down on the power button for several seconds. Wait until you hear a beep, and the light turns red. Take your finger away. Press down on the power button again, and keep it held down. You will hear one initial beep, followed by a second beep about 7 seconds later. Release the button. ” When the PS4 turns on, you should be in Safe Mode. Use the left joystick to navigate down to “Restore Default Settings.” Press “X” to select it, and follow the PS4’s instructions. This will restore your PS4 to its factory settings, deleting any data that you have not backed up, such as trophies, screenshots, etc.  The controller will need to be connected to the console via USB while in Safe Mode.


احتفظ بنسخة احتياطية من الملفات المهمة. أدخل اسطوانة تثبيت Windows 7. أقلع من محرّك التثبيت. قم بحفظ التغييرات وأعد تشغيل الجهاز. اتبع الإرشادات التي ستظهر لك لبدء عملية التثبيت. اختر جزء Windows 8 في القرص الصلب عند طلب تحديد مكان التثبيت. أنه عملية التثبيت.

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Replacing Windows 8 with Windows 7 will erase all of the data on your hard drive, so make sure you have everything you need saved backed up to a secure location. Click here for detailed instructions on quickly backing up your necessary files. If you only have an ISO file, you will need to burn it to a DVD or create a bootable USB drive. You can set your boot order in your computer's BIOS menu, which can be accessed as the computer boots up by pressing the correct key. Typical keys include F2, F10, F11, and Del. Navigate to the BOOT menu to change the order of your boot drives. Make sure that your installation drive is set to be the first boot device. You will be prompted to press a key to begin the setup process. You will be asked to select language and input settings, as well as agree to the terms and license. Your Windows 7 partition will be marked as "System" in the "Type" column. Installing over your Windows 8 partition will erase all of the data on it. You can follow the prompts to finish the installation. Click here for detailed instructions on completing the Windows 7 installation.


احتفظي بقائمة للأشخاص الآمنين الذي يمكنك الاتصال بهم. اتفقي معهم على كلمة سر. عليك بوضع خطة للطوارئ. افتحي حساب بنكي منفصل وأجمعي به بعض الأموال. حضري حقيبة لمبيت ليلة. خططي لأطفالك.

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Should you need to call someone for help, you need to have phone numbers written down (so you can use someone else’s phone if necessary). Your safe people shouldn’t be the first people that your abuser would think of you going to.  Also include numbers for the police, hospital, and local shelter.  Keep your list hidden or disguise it as something else if you fear that finding it would provoke your abuser to violence. If you have children, be sure they have access to a list of phone numbers to call or take to a neighbor or friend in the event of an emergency (in addition to calling 911). You can decide on an use a “safety word” or a code word to use with children, neighbors, friends, or coworkers to indicate that you are in distress and need help.   If you do this, the person to whom you communicate the code word should have a specific plan to respond, such as calling the police immediately. If you are living in an abusive situation, you should make a plan for dealing with violent episodes.  Know the areas of your house that are safest for you to run to (do not go to a small room with no escapes or a room with objects that can easily be used as weapons). Part of your emergency plan should be an escape plan.  You should try to leave your vehicle full of gas and easily accessible.  If possible, hide an extra car key somewhere you know you can get to it on your way out.  Practice quickly leaving your house and getting into the car, and if you have children, have them practice with you. If you have time, it's good to plan ahead by opening a separate bank account or credit card in your name only, and preferably a PO Box to receive correspondence that doesn't need to go through your abuser. Start channeling your own money into that account and save some so that you'll be able to get started without having to worry about money at first. This could be difficult if your abuser practices financial abuse.  Do not allow a low account balance or a lack of any emergency funds to keep you in an abusive situation.  A shelter,...


احتفظي بمفكرة صغيرة لتسجيل عملية تحفيز المخاض. استعملي مضخة الثدي الكهربائية. استخدمي المُزلق أو المُرطب. استعملي الكمادات الدافئة. اطلبي المساعدة من زوجك.

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For each day, jot down a few notes about when you massaged, the duration, and if you felt any contractions. You can also log information about any other induction methods that you are trying. This can be a very helpful tool in seeing which methods work for you and which ones fall flat.  You might write, “Massaged both breasts at 1pm for 15 mins total-used lotion, no contractions.” If you prefer to operate on a schedule, you might also set a timer on your phone to alert you for your chosen massaging times. Make sure to bring this journal with you when you visit with your doctor or midwife. Some women find it helpful to use an electric breastfeeding pump in addition to massaging. The pump will apply more forceful pressure to your areola and nipple area, possibly prompting contractions. Women may also find that their hands hurt during pregnancy and a pump will do the manual work for you. Experiment with the pump’s settings to find the one that is the most comfortable for you. Remember that the most pressure does not necessarily yield the best results. If your nipples are dry, sore, or tender, you will have a more difficult time benefiting from (or tolerating) the stimulation technique. Apply a natural lubricant, such as nipple butter or coconut oil, to your areola and nipple. Rub it in as part of the massage process. Repeat as needed. Heat is also known to stimulate your let-down reflex and the release of oxytocin. Place a hot compress on one breast at a time for five minutes each. Rotate over the course of 30 minutes to one hour. Repeat this process up to three times a day.  Make sure that the compress is not too hot. It should warm your skin, not burn it. You can also purchase microwaveable heat pouches that double as bra inserts at your local maternity store. You can also take a hot shower. Turn towards the water and direct it toward your breasts while massaging for maximum effect. This may seem like a lot of work, but if you get your partner involved you may be able to lighten up a bit. Show your partner the...


احتفل باللحظات الهامة. الإيمان والثقة بالنفس. تصالح مع فكرة أن الانتكاسات قد تحدث.

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With an addiction, it's important to take the time to celebrate your achievements. Each day you go without harming yourself should be celebrated as a victory. At the end of your first week, celebrate by treating yourself to something or going out with friends. Start extending the length of your milestones, celebrating at first with days, and then weeks, months, and years. You may struggle with these thoughts for a while, but celebrating your milestones can help celebrate your efforts, looking forward and looking back. . In the end, it's up to you: If you think positive and have faith in yourself, your addiction will become a distant memory that may have left you with a few scars. Once you stop self-harming, you'll feel and think much more clearly and honestly about the world, and about yourself. Believe that others care about you, and care about yourself. You can stop. Sometimes you will start to think about self-harm or actually harm yourself. This is called a relapse. You can't beat yourself up over this; everyone relapses at one point or another. Remember that self-harm is an addiction, and relapses often happen during recovery. There may be times where you can't help yourself, but that only means you must continue to work hard. Just because you take one step back doesn't mean you can't take three steps forward next.


احتفل بشخصيتك الفردية. افعل شيء يجعلك تشعر بالقوة. اكتب في دفتر يوميات. حافظ على العلاقات الوثيقة مع أحبائك. حافظ على نظام حياة صحي.

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. There may be things you want to change about yourself. But you still need to accept yourself fundamentally before you can begin to change. Don’t compare yourself to others. Try not to worry about what others may think of you. Learn to follow your own path and do the things that you want to do. Accomplish something in your life that you have always wished to accomplish. Start taking classes, join a club, or do something else that you know you’re great at. Accomplishing something that makes you feel strong will improve your confidence. Everyday write down something that you are proud of, whether it be an act of kindness towards someone or a positive trait that you just discovered. Whenever you need to boost your confidence, look back to your journal and remind yourself that you are wonderful in so many ways. Spend time with people who love you and whom you love. Having supportive people in your life will help you build confidence in a multitude of situations. This includes family, friends, and significant others. Take care of your body so that you feel good about yourself. Get enough exercise and eat healthy foods. When you feel good about yourself and your body, you will feel more confident. This will help you act more confident too. Aim to get about 30 minutes of physical activity every day.


احذر مما تتناوله أو تشربه قبل الصعود على المركب. اختر أقل المقاعد حركة. لا تقرأ على متن السفينة. ارتد السوار المصمم خصيصًا. ضع تناول الزنجبيل في عين الاعتبار.

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Before boarding any boat (big or small) try to avoid consuming things that are likely to make your seasickness and nausea worse, such as alcohol, caffeine, fatty foods and spicy foods. Heavy, greasy meals contribute to the development of nausea, which will be worsened by the motion on the water. That being said, it's important not to travel/sail on an empty stomach either. Focus on drinking lots of purified water and eating small portions of low-fat, high-protein foods such as grilled turkey or chicken breast, lean fish, cottage cheese, or legumes. Sea sickness most commonly affects young children, pregnant women, and migraine sufferers. When booking travel on a cruise ship or boarding any other decent sized boat, try to get a berth or seat as close to the center point of the vessel as possible, because that area will experience the least amount of motion. Also try to get as close to the water as possible because the further away you get from the surface (the top decks of cruise ships, for example), the more motion you'll experience. In addition, try to seat yourself facing the direction of travel because you'll feel better orientated.  Seasickness symptoms arise due to conflicting sensory information between the inner ear, eyes, and brain. In essence, your brain thinks it's moving more than it actually is. Sailing on large cruise ships doesn't pose as many problems for people because of their relative lack of bobbing motion and use of automated stabilizers. To acclimate yourself aboard a cruise ship it's best to spend some time out on a lower deck, using the horizon as a point to maintain your equilibrium. Having a window to look out will also give you a view of the horizon point. Just like reading while riding in a car, reading on a boat can increase your risk of getting sea sick. The problem is that your eyes are focused on the words in the book, which aren't moving, but your vestibular senses in your inner ears are picking up on all the movements caused by the boat — this conflicting information for the...


احذر مناطق الجذوع وأوراق الشجر. ابحث عن الثعبان القرمزي يتسلق الأشجار. تفقد السلوك الدفاعي. احترس من اللدغة المميزة للأفاعي المرجانية.

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Both coral snakes and scarlet king snakes like to spend their daytime hours under logs and leaf piles on the ground. They may also be found in caves and crevices in rocks. Be very careful when lifting a rock or log, or entering an underground space. If you see a colorful snake with a ring pattern climbing a tree, it's probably a nonvenomous king snake. Coral snakes very rarely climb trees. You should still look carefully to make sure it's not a coral snake, and play it safe by not getting too close. When coral snakes feel threatened, they move their tails and heads back and forth in order to try to confuse their predators. King snakes don't display this behavior. If you see a snake wagging its head and tail strangely, it's probably a coral, so stay back.  Coral snakes are very reclusive, and it's extremely rare to see them in the wild. They only strike when they feel extremely threatened, so if you see one displaying this behavior, you'll probably have time to get away. King snakes received their name because they eat other types of snakes, including venomous ones. They don't tend to display this sort of defensive behavior, although they have been known to hiss and shake their tails like rattlesnakes. In order to inject its venom, a coral snake must clamp down and chew its prey. Since it's usually possible to fling the snake off before it has time to fully inject venom, people rarely die from coral snake bites. However, left untreated, a coral snake bite can lead to cardiac arrest and death.  A coral snake bite is not extraordinarily painful at first. However, if venom has been injected, the victim will experience slurred speech, double vision, and paralysis so even if you don't feel anything after a coral snake bite still call emergency services.    If you ever get bitten by a coral snake, stay calm, remove constrictive clothing and jewelry and get medical help immediately.


احذري من الأعراض الشديدة. احصلي على فحص للأمراض التناسلية.

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For most women, cramping goes away after a few hours or a day. For others it can be a serious problem that interrupts regular life. If this is the case for you, the cramping may be a signal that a reproductive problem is actually what's causing the pain. See a physician if you experience the following:  Cramping that forces you to stay in bed rather than going to school, work, or completing your regular activities. Cramping that lasts more than 2 days. Cramping so painful that it causes you to have a migraine, feel nauseated, or vomit. Your physician will probably conduct tests to determine if you have a disorder that is causing your cramping to be abnormally severe. Do some research on the following reproductive disorders:  Endometriosis. This is a common condition in which the uterine lining is partly outside the uterus, which leads to a lot of pain. Fibroids. These are small tumors that can grow on the uterine wall and cause pain. Pelvic inflammatory disease. This is a type of infection that can cause severe pain.


احذف كل البرامج التي لا تعرفها. افحص جهازك بحثًا عن البرامج الإعلانية. أعِد ضبط متصفحات الإنترنت. ابحث عن دليل إرشادي يناقش الإصابة التي تعرضت لها تحديدا.

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You may have accidentally installed adware alongside another program downloaded from the internet. The main symptoms are a lot of pop-ups when browsing the internet or redirected searches. These steps will help with most adware, though you may need to search for solutions for your specific infection.  Click here for tips on deleting programs in Windows, and click here for Mac. Remove any program on the list that you don't remember installing or that seems suspicious. Perform a Google search for the program's name if you are unsure. There are programs designed to find and remove adware from your computer. They operate differently than antivirus programs, and can detect many things that an antivirus program wouldn't. Download, install, and run each of the following programs to get rid of the adware on your computer.  AdwCleaner - general-changelog-team.fr/en/tools/15-adwcleaner  Malwarebytes Antimalware - malwarebytes.org  HitmanPro - surfright.nl/en/hitmanpro Most adware infects your web browsers to install unwanted toolbars, change your homepage, and redirect your searches. Resetting your browsers will remove everything that has been added to it.   Click here for tips on resetting Internet Explorer.  Click here for tips on resetting Chrome.  Click here for tips on resetting Firefox.  Click here for tips on resetting Safari. The steps above are general adware removal steps, but many infections require extra steps such as resetting the hosts file or fixing browser shortcuts. Perform a search on your specific infection (you can usually tell by what search engine you are redirected to). wikiHow has many articles dedicated to specific infections as well.


احرص أن تطفئ الكهرباء. جهز سلمًا نقالًا أو وسيلة دعم أخرى. لف الأنبوب الأول بمقدار 90 درجة. أنزل أنبوب الفلورسنت برفق وبشكل مستقيم من خلال الفتحة. ارفع مصباح الفلورسنت الجديد لتضعه في مكانه. كرر العملية مع المصباح الآخر. اختبر المصباح الجديد.

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Before replacing a fluorescent light, you should make sure the fixture is not powered on. Do not simply use the wall switch to remove power to the fixture. You can use the fuse box to shut off power to the lamp's circuit. Use a voltage tester to verify that there is no power in the fixture. Most likely, you will not be able to reach the fluorescent light fixture comfortably from ground level. Position a stepladder underneath the fixture to replace the lamps comfortably and safely. Reach up, and gently support the first fluorescent tube with both hands, keeping your hands as close to the ends of the bulb as possible. You will be able to rotate the tube in either direction a quarter-turn until it stops. This action rotates the prongs, that project from each end of the bulb, to a vertical alignment, and so allows you to slide the tube downward and out of the fixture. Place the tube gently out of the way, where it cannot roll or be disturbed. To install the new light, line its prongs up with the slots in either socket. Push the tube straight up into the sockets, and then rotate it 90 degrees until you feel it lock into place. You can give the lamp a gentle tug to ensure that it is firmly in place. Most often, fluorescent light fixtures are designed with two tubes side-by-side. The process for replacing each tube is the same. Flip the fuse box switch back on, then flip your wall switch on. See if the new fluorescent bulbs light up properly, noting that fluorescent lamps take a minute or so to reach full brightness. If the new bulbs do not work properly, you may have a defective component in your light fixture that needs to be replaced.


احرص أن تكون رائحتك طيبة. اضبط الجو. خذ راحتك.

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One of the first things you need to consider when preparing to snuggle is your personal hygiene. No one wants to snuggle with someone who hasn't showered in three days.  Make yourself snuggle-able by having a hot shower before your boyfriend or girlfriend arrives. Wash your hair with a scented shampoo and de-fuzz anything that needs to be defuzzed! Apply some deodorant and place a little perfume or aftershave on your pulse points, such as behind your ears, on your inner wrists, in the crook of your elbows and at the base of your throat. Remember not to overdo the application of perfume or cologne, however; this can be a complete turn off if the smell is too strong! Also remember to brush your teeth and rinse your mouth out with mouth wash. Snuggling often leads to kissing! The second thing you need to do is set the mood for some intimate snuggling.  Try to get as much privacy as possible -- make sure any parents/siblings/friends/roommates are out of the house, or at least make them promise that they'll stay out of the room. Dim the lights. Turning off the main light in the room and using a few lamps instead can make the atmosphere much more romantic and suitable for snuggling. Try lighting a few scented candles if you really want to kick the romance levels up a notch. Make sure the room is comfortably warm, but not too hot. You don't want your date to be shivering, but you don't want them to be too hot to get close to you either. With that said, lighting a small fire can be uber romantic. Comfort is of paramount importance when it comes to snuggling, so make sure you and your date won't be sitting on the floor.  Choose a snuggling location with a comfortable couch, love seat, or bed. Pile on plenty of pillows or cushions -- these can be useful when there's an awkward elbow or hip bone getting in the way of a good snuggle. Get a warm blanket (that's big enough to cover the two of you) and drape it over the back of the couch. Then you'll easily be able to grab it once a good snuggling position has been...


احرص أن توفر لأرنبك الرومي مساحته الخاصة. حافظ على هدوء المكان لرفاه الأرانب الرومية. اترك الأرنب الرومي وحده في البداية. أطعم أرنبك الرومي في الوقت نفسه من كل يوم. تأكد من تناول الأرنب الرومي للطعام.

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Your guinea pig should have an appropriate cage or hutch (available from pet stores) to spend his/her own time in. It can live inside or outside, as long as it is comfortable and safe. However, if you live in a region with cold seasons, the pig should be brought indoors during the winter. Guinea pigs are social animals and love companionship, but this works best when the guinea pigs have grown up together so it can really understand you. If you have more than one, keep them in same sex groups to avoid breeding, and make sure there is a hiding place for each so they can have solitude when they choose; otherwise they may try to fight each other to assert dominance (male-male), or reproduce (male-female). Good features to look for in a guinea pig cage include: Large size (a minimum of eight square feet of floor space)  Wooden construction with solid flooring (no wire bottoms or any other strings like hair) Separate running and sleeping areas Protection from the weather (if outdoors) Bedding: straw or hay is best, and fluffy materials should be avoided for safety reasons, as guinea pigs may eat their bedding. Earthenware or stainless steel bowls that clip to the cage or hutch (for food and water) A door that can be opened so that the guinea pig can enter the run area without being picked up (optional) Guinea pigs have sensitive hearing, so they’ll be most comfortable in a place that is free from major sources of noise (such as traffic, loud televisions, and rambunctious play). Keeping things especially quiet for the first few days that your guinea pig is home might help it adjust. You can also cover your guinea pig’s cage or hutch with a light cloth for the first few days. This may help it feel more secure and peaceful. On the first day you bring your guinea pig home, don’t bother it by trying to play or cuddle—just silently check on it now and then to make sure that it is okay. Guinea pigs have to build trust in you, as they are prey animals in nature. Giving yours some time alone at first will help it get used...


احرص على أن تكون مؤهلاً للبرنامج. قم بتسجيل حسابك الشخصي على الموقع. قم بإعداد صفحتك الشخصية. قدم لوظيفة شاغرة. اخضع للاختبار التحريري. اخضع للمقابلة الشفهية. احصل على اعتماد اللجنة المركزية للاختبارات.

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The Young Professionals Programme (YPP) is intended for talented young men and women with little to no work experience. Those who are eligible may take a written and oral examination to determine whether they qualify for placement on the job roster for YPP participants. Those on the job roster are selected for YPP jobs as they become available. To be eligible for the YPP, you must meet the following requirements:  Be 32 years or younger Hold at least a first-level university degree in one of the job families offered  Be fluent in either English or French Be a national of a participating country Click on the “Register as a User” option at the top of the UN employment website. You will be required to fill in your name, email, and date of birth, as well as creating a user name and password. Once you register you will be prompted to create your Personal History Profile. This profile will be your confidential online resume, and includes general information about you, your education, and your employment history.  You can complete the PHP right away, or come back later. It will take between 30 minutes to one hour to complete, and you can save a partially completed profile at any time and return to finish it. Make sure you fill out the space for your "Country of Nationality" with a country participating in the YPP program. As a YPP candidate, you must select a job labeled "YPP Examination." Choose a job in the job family you're interested in and qualified for. Fill out the correct combination of “Main Course of Study” and “Field of Study” that matches your degree and the requirements for the job. You can submit only one application for an examination.  After completing the forms, click "Apply Now" to submit your application. You'll need to answer a few screening questions and agree with the terms to successfully submit the application. You will receive an email confirmation that your application was received. Your application will be evaluated, and you will either be invited to take the examination or informed that...


احرص على أن يتناول الطفل تطعيماته في موعدها دائمًا. اغسل يديك. لا تمسّ مثلث الوجه. لا تصطحب الطفل للخارج عندما يمرض. تجنب المشاركة.

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Keeping on top of your child's immunizations — including her yearly flu shot — will help decrease the likelihood of her getting sick. In nearly all situations, keep your hands clean since your hand is the direct part of your body that comes into contact with germs and transfers it to other parts of the body.  Wash hands, in particular, before eating, after using the toilet, petting or playing with an animal, using public transportation, or after visiting a sick person. Make sure to wash your hands thoroughly — front and back, between fingers, under your nails, and for at least twenty seconds with warm water and soap. Keep hand sanitizer with you when you travel or do not have access to soap and water. The T zone consists of the forehead, nose, and chin that forms the letter “T” on the front of the face. The nose, mouth, and eyes that, located within the T, are the primary points of entry for viruses and bacteria to enter the body and cause infection. Guard against all bodily fluids that exit the “T” zone as well: cover your mouth when you cough, your mouth and nose when you sneeze, and wipe your nose when it is runny (then wash your hands!). Keep your child home and out of daycare when he is ill or has a fever to prevent spreading it to others. If you know friends or family are sick, try to keep your baby away from these people until they are well again. Try not to share drinking cups, water bottles, or utensils with your baby since this is an easy way to transfer germs from one person to another, especially from parent to baby, who has not built an adequate immune system yet. Avoid putting your baby's binky in your mouth as a way to clean it and then putting it back into your baby's mouth. Adult germs are powerful inside baby's mouth and can easily cause an illness. The same goes for toothbrushes.


احرص على أن يرتاح المريض في مكان هادئ ومريح ذي هواء منعش. أعطه سوائلًا، مثل الماء وشاي الأعشاب. حضّر طعام المريض المفضل. ساعد المريض في الحفاظ على نظافته الشخصية. العب معه لعبته المفضلة أو شاهدا فيلمًا أو مسلسلًا.

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The sick person may have a high temperature and can feel chilled in a room that is too cold, or uncomfortable in a room that is too hot. As well, loud noises and a stuffy room can make the sick person feel worse, rather than better. Ensure the person is set up on a bed, couch, or comfy chair that is in a comfortable spot in the house and that a window is open to allow fresh air into the room.  You can also make the person feel more comfortable by making sure they have access to warm blankets and lots of pillows, especially if they have a cold or a flu. A sick person may need to get up to 10 hours of rest.  Encourage the person to rest when they are tired so that they can recuperate better. Most ill people suffer from dehydration due to symptoms like diarrhea or fever. Make sure they stay well hydrated by giving them glasses of water and cups of warm, comforting herbal tea. Encourage them to take small sips of the liquid and to try to finish at least three to four cups of water or tea. Though providing beverages is a simple gesture, it can be reassuring to the person, as they may not be able to get water or tea for themselves due to their illness. The average adult needs to drink eight 8 ounce glasses of water or more every day and should urinate at least three to four times a day. Gauge the sick person's hydration level and note if they do not go to the bathroom often during the day. This may be a sign they are dehydrated. Most people will have a go-to comfort food they crave when they are ill, such as chicken noodle soup. Studies have shown that sick people crave chicken noodle soup because it contains a protein in the form of chicken, a hearty chicken broth full of vitamins, minerals, and some fat, noodles to keep you full, as well as vegetables like carrots, celery, and onion, which contain vitamins and antioxidants. In general, soups make good comfort foods for a sick person as they are warm, filling, and easy to digest. Avoid giving the person unhealthy foods high in trans fats and empty calories, as...


احرص على إحماء جسمك قبل أي تمرين. مارس تمرين بلانك لتقوية العضلات الوسطى في الجسم. تمرّن بالدمبل لتقوية عضلة الحجاب الحاجز. ركز على تنفسك أثناء الجري أو التمرين. تأكد من أنه مع ممارسة التمارين باستمرار سوف تختفي تشنجات الجانب.

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You should warm up your body no matter what type of exercise you are planning to do, but warm ups are essential if you plan to do a long run or to run at a fast pace. Loosen up your muscles before you attempt an intense run or workout to prevent cramping. Strengthening your core will help your ligaments get used to pressure and tension. Plank is a simple but effective exercise to strengthen your abdominals.  Place your hands in line with your shoulders on an exercise mat. Stretch your legs out, hip width apart, so you are in a push up position. Put weight into your legs and the palms of your hands. Squeeze your abdominal area. Hold plank for 10 to 15 breaths. Repeat the exercise several times. Buffing up your diaphragm should help to lessen your chances of getting side cramps when you run or exercise.  Lie on your back on a weight bench. Keep your lower back flat against the bench. Slowly raise a dumbbell (go for a low amount of weight) with your arms extended up and over your head. When you feel your lower back begin to rise off the bench, stop moving the dumbbell. Keep your lower back on the bench and take 5-10 breaths. Then, bring the dumbbell back to the start position. Repeat this exercise several times. Deeper, fuller inhales and exhales will help to reduce pressure on your diaphragm and will keep you energized as you exercise. Recent studies have shown that the more you run, the more infrequent side cramps become. In fact, as your fitness improves, the likelihood of cramps and pain will decrease. So commit to a running or workout routine and breath through your cramps, as long as they are not too severe.


احرص على الوصول في الموعد المحدد. استمع لما يُقال، ولا تشاركهم الحديث إلا حين شعورك بالارتياح. اذهب لاجتماعٍ آخر إن شعرت باستفادتك. فكر في الحصول على راعي.

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As part of AA protocol, meetings always start on time, on the dot. Try to get to the meeting 5 minutes early or right on time to ensure you can find a seat and get comfortable.  AA meetings always last one hour, and no longer. You should turn off your cell phone and shut off any other distractions for the duration of the meeting. You may be asked to leave if you disrupt the meeting with cross talk (or talking over others), cell phones, or any other inappropriate behavior.  Once you sit down, you will usually be welcome or greeted by AA members. They may introduce themselves or offer to shake hands. But you are not obligated to participate in small talk or share your personal story right away. Often, people’s first AA meetings are about listening to others and learning how AA works. Though the Chairperson may ask you to share your thoughts during the discussion, you are in no way obligated to participate or respond. Simply decline to share if you are not ready and listen to others in the group. You’ll soon discover you are in a room with peers who are struggling with the same feelings and issues as you.  Try to stay until the end of the meeting. One strategy newcomers might do is “arriving late and leaving early” due to fear or anxiety around attending the meeting. Do this will only lead to an unstructured meeting schedule and a stilted recovery. Counter this by arriving early for the meeting and leaving late. Stick around after the meeting and try to talk to the other members over refreshments.  By the end of the meeting, you should feel welcome and accepted in the group. Though you may have only listened for an hour, you should start to see the AA group as a place where you can be honest and open about your struggles. If you feel comfortable with the structure of the AA group, attend next week’s meeting, or go to another meeting in another group. Over time, you should start to feel comfortable enough to participate in the discussions and share your inner struggles. As the AA mantra says,"keep coming back it...


احرص على الوصول في الوقت المحدد. لاحظ المعلومات السياقية ذات الصلة. تحقق من وجود أدلة ومعلومات إرشادية. استمع بحرص للمتحدث. استمع للكلمات الانتقالية المهمة. أعد قراءة ملاحظاتك فورًا.

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Make sure you get to your meeting, class, or other engagement a few minutes before it starts. Sit in a place where you can hear the person speaking and where you’ll have as little distraction as possible. Getting to the lecture or presentation on time can minimize the risk that you miss important information. Have your notes out and ready before the class starts so you don’t have to rush to get your papers out. Write down information that can help you identify your notes at the top of your paper. Include the date, class or meeting number, topic or theme of the meeting, and anything else you think is important. Make sure to do this before you start so that you don’t miss any important information once the speaker begins. Staying organized helps improve the quality of your notes overall. Before the speaker begins, make sure you’ve noted down any keywords on the board. Get a copy of any handouts the person has passed out. Having this guiding material minimizes the risk that you’ll miss important information and can help you better understand what the speaker is saying. Note the date at the top of handouts along with any relevant information for your notes. Refer to the handout in your notes so you know to consult any guiding material during your review. Be an active listener during your class or meeting. Avoid distractions such as other people, your computer, and social media accounts. Listening carefully can help you take better notes, understand the material, and remember it at a later date. Part of being an active listener is hearing words that signal something important that you should write in your notes. Many transition words will signal the start of a new section of note-taking. Listen for the following types of words that can indicate that you should note what’s coming next:  First, second, third Importantly or significantly A major development On the other hand For example In contrast Further As a result Remember that After your lecture or meeting, review your notes as soon as you can. Note any spots...


احرص على امتلاك أحدث إصدار من لعبة ماين كرافت ومن بيئة جافا. افتح مجلد خادم ماين كرافت. انقر نقرًا مزدوجًا على ملف الخادم. وافق على شروط استخدام خادم ماين كرافت. انقر نقرًا مزدوجًا على ملف الخادم مجددًا. أغلق نافذة "خادم ماين كرافت" بعد انتهاء التحميل.

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The easiest way to do this for Minecraft is by double-clicking the Minecraft launcher and waiting for it to update itself if necessary. For Java, open Internet Explorer, go to https://java.com/en/download/installed.jsp, click Agree and Continue, and follow any on-screen prompts.  If nothing happens, your Java is up-to-date. Since most modern browsers don't support Java, using Internet Explorer is the best way to ensure you don't run into any errors. Double-click the folder to do so. Doing so will prompt the server files to begin unpacking inside of the folder. Make sure you double-click the server launch file, which resembles a gear on a white background, rather than the text document. Once the "eula" file appears, double-click it to open it in Notepad, then delete false from the "eula=false" line and type in true. You can then press Ctrl+S to save the changes and exit Notepad. The edited "eula" file should now read "eula=true" instead of "eula=false" This will prompt the server to resume unpacking. Once you see "Done" in the line of text at the bottom of the window, click the X in the top-right corner of the window. At this point, you're free to configure Hamachi.


احرص على ترطيب جسمك. ابقَ بعيدًا عن الشمس. لا تفرك موضع الحروق. اتصل بالطبيب إذا كنت تعاني من أعراض حادة.

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Drink plenty of water while your sunburn is healing. Your skin needs lots of water to stay healthy, especially when your body is trying to rebuild the skin damaged by overexposure to the sun. Stay indoors as much as possible while your lips heal. If you have to go outside, try to stay in the shade or wear a hat to keep the sun off of your lips. If your lips are already sunburned, exposing them to more sunlight can potentially make the problem worse and slow the healing process. Wear lip balm with SPF 30 protection or higher if you must go outside. Keep your hands off of your lips, and stick to balms and ointments for relief. Peeling skin or popping blisters on sunburned lips can be tempting, but this will only make the problem worse. Picking at the burn exposes your skin to bacteria, which can cause infection. Home remedies are fine for taking care of mild to moderate cases of sunburned lips. But if you experience any of the following signs of a serious problem while healing, it’s time to call the doctor for help:  Extreme pain (not eased by regular treatments) Chills Fever Weakness Dizziness Blisters over larger portions of your body


احرص على تنشئة القطة اجتماعيًا في أقرب وقت ممكن. كن صبورًا مع القطط كبيرة السن. قم بخلق بيئة مريحة لقطتك. اترك للقطة قدرًا من المسافة. قم باستخدام ناشر الفرمون لتهدئة القطة المتوترة. قم بمداعبة القطة برفق عندما تدعوك لفعل ذلك. قم بحمل قطتك أثناء شعورها بالراحة. اطلب مساعدة الطبيب البيطري إذا فشلت كل الخطوات.

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To build a strong relationship with a cat, you must first ensure that it is comfortable with people in general. Socializing young kittens is important for their future relationships with people.  Socialization with people between 2 and 7 weeks of age sets the stage for the rest of the cat’s life.  Socialization includes holding the kitten and encouraging it to interact with people and animals. These interactions need to be pleasant for the cat to want to continue them in the future.  Consider kitten socialization classes. Your veterinarian likely has some resources for you to consider. If you have an older cat, great news for you! You can still work with it. Positive interactions go a long way at all ages to befriend a cat.  Even a cat that has been feral (living wild, without people) for up to four years can be socialized.  Depending on the cat, socializing an older cat could take more time. The steps described in this article still apply. If the cat is used to living with humans it will crave your attention, and usually ease into a routine. A cat won’t want to socialize if it doesn’t feel comfortable and safe. Create a calm and non-threatening environment when introducing a new cat to your home.  Begin by putting it in a quiet room where it can get comfortable in the space. Your bedroom is a good choice. Spending time here will help your cat get used to your scent. Gradually allow the cat to explore more of the environment as it becomes more comfortable. Give the cat comfortable and fun surfaces to lay on (and in). A cat tree can be great for a cat that needs a little security and a place to call their own. The cat should have access to food, water, a litter box, and a scratching post. Don’t hover over or crowd the cat. By staying calm and keeping your distance, you’re showing the cat you aren’t a threat and it shouldn’t fear you.  This is especially important for older cats that are not used to spending time around people. Giving a cat like this too much attention will actually do more harm than good. You...


احرص على توافر اللوازم المناسبة.

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Before skimming and brushing your pool, take stock of your supplies. Make sure you have everything you need.  Make sure you have a telescopic pole. Most pool cleaning supplies attach to a pole like this, so having one available helps. You might want to wipe off the pole to make sure it's free of any debris that could potentially contaminate your pool.  A leaf skimmer or skimmer net is an important pool cleaning tool. This is a small net that attaches to the telescopic pole. You use this net to remove leaves and other debris from the surface of your pool. As with any pool cleaning supplies, leaf skimmers should be cleaned out on occasion.  Make sure you have a pool brush. This is a device used to clean the sides, ladders, and steps of your pool. Brushes can get clogged with dust and debris, so make sure you rinse out your pool brush periodically to make sure it's clean.


احرص على عدم تجاهل خطوة البحث. اعرف كيفية كتابة فرضيتك بالطريقة المناسبة. اكتب بيان أطروحتك. اكتب المخطط العام للمقال.

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Though it may be fun to jump right into an essay without knowing exactly what you're talking about, the best thing you can do is to do your research first so you build a solid foundation for your thinking. Get the texts you need, take notes, and read them until you feel that you've mastered the topic and have enough information to write an essay or formulate an argument.  Make sure that the materials you use are credible and come from established professionals. Don't do your research on Wikipedia. Take enough notes to be comfortable with the subject. Be familiar with MLA or APA citation so that you can use it for your essay. Once you've done your research, you'll need to write a thesis statement, which will be the central argument or point that you'll be making throughout the paper. Though you can outline some basic ideas first or find several main ideas that stand out to you, you should not begin writing the essay without a clear idea of what your thesis statement should be. One example of a thesis statement is the following: "New York City is a better place to live than San Francisco because it has more diversity, more opportunities, and better weather." Here are the characteristics of an appropriate thesis statement:  Clarity Precision The ability to be argued The ability to be demonstrated Detail The use of the third person Write a thesis statement that makes an argument clearly and precisely and which can be argued. You can't write a thesis about how unicorns exist because you can't prove that, and you can't write a thesis about how smoking is bad for your health because that can't really be argued. Instead, pick an interesting, relevant argument to your subject matter and pick at least two or three specific details to help you argue your point. Here are some examples of different thesis statements:  A thesis statement for an analytical essay:"The Great Gatsby's three central themes are loneliness, the corruption of wealth, and the loss of great love." A thesis statement for an argumentative or...


احرص على غسل المنطقة المسوسة بفرشاة أسنانك. ملاحظة أعراض التسوس. استخدام الفلورايد. شرب المياه. مضغ لبان خالي من السكر ويحتوي على زايليتول. المضمضة بالماء والملح. اغسل أسنانك بجذر العرقسوس. تجنب السكريات البسيطة.

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Ideally, brushing your teeth will help prevent cavities altogether. However, brushing is also important to prevent cavities from getting worse. Buildup of food stimulates the growth of bacteria. This will get into the cavity and make it worse. Focus on the cavity while brushing to clean away excess food and slow the cavity's progression.  Use a soft-bristled brush and don’t press too hard as you move it. Move the toothbrush back and forth in gentle motions for at least 2 minutes total.  Brush your teeth twice a day and after eating. It’s particularly important that you keep your mouth clean when you have a cavity, since plaque begins to form within 20 minutes of eating. Tooth decay happens gradually, and sometimes, cavities can exist and progress without showing many symptoms. This is one reason why it’s important to get regular dentist checkups. There are a number of signs that either a cavity is forming or has already taken hold of your tooth. If you experience the following symptoms, make an appointment with your dentist. While you wait for your appointment, take steps to prevent the cavity from getting worse.  A white spot on your tooth. This can be an early sign of tooth decay or of fluorosis. It represents a spot where acids have eaten away the minerals in your tooth enamel. The decay is still reversible at this point, so take action if you notice this in your mouth. Tooth sensitivity. Sensitivity commonly occurs after consuming sweet, hot, or cold foods or drinks. Sensitivity is not always a sign of decay, and many people have sensitive teeth normally. But if you've never had sensitive teeth before and suddenly start feeling sensitivity to certain foods or drinks, this could be a cause for concern.  Pain when you bite down. Toothache. When your cavity has progressed so far that it’s affecting the nerve of your tooth, you may experience persistent pain in the affected tooth. This may or may not get worse when eating and drinking. Pain may also be spontaneous. A visible hole in your tooth. This indicates...


احرص على قياس فرق الجهد أولًا. اضبط المقياس على أعلى مجال تيار متردد أو تيار مستمر مدعوم. فكّر في استخدام مقياس بمشبك. احذر من مكثفات الترشيح أو المكونات الأخرى التي تحتاج تدفقًا للتيار عند تشغيلها.

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You need to determine whether or not the circuit is AC or DC by measuring the voltage of the circuit as described in previous steps. If the circuit to be tested is AC but the meter will only measure DC amps (or vice versa), stop. The meter must be able to measure the same mode (AC or DC) amps as the voltage in the circuit, otherwise it will indicate 0.  Be aware that most multimeters will only measure extremely small amounts of current, in the uA and mA ranges. 1 uA is .000001 amp and 1 mA is .001 amp. These are values of current that flow only in the most delicate electronic circuits, and are literally thousands (and even millions) of times smaller than values seen in the home and automotive circuits that most homeowners would be interested testing. Just for reference, a typical 100W/120V light bulb will draw .833 Amps. This amount of current would likely damage the meter beyond repair. Ideal for the homeowner, this meter were to be used to measure current through a 4700 ohm resistor across 9 Volts DC.  To do this, insert the black probe into the "COM" or "-" jack and insert the red probe into the "A" jack. Shut off power to the circuit. Open the portion of the circuit that is to be tested (one lead or the other of the resistor). Insert the meter in series with the circuit such that it completes the circuit. An ammeter is placed in series with the circuit to measure current. It cannot be placed "across" the circuit the way a voltmeter is used (otherwise the meter will probably be damaged). Observe the polarity. Current flows from the positive side to the negative side. Set the range of current to the highest value. Apply power and adjust range of meter downward to allow accurate reading of pointer on the dial. Do not exceed the range of the meter, otherwise it may be damaged.   reading of about 2 milliamps should be indicated since from Ohm's law I = V/R = (9 volts)/(4700 Ω) = .00191 amps = 1.91 mA. Even if the operating current is low and within the range of the meter fuse, the surge can be many times...


احرص على ملاقاة متطلبات التسويق. اتبع حسابات العلامات التجارية التي ترغب بالتسويق لها على انستاغرام. قم بالإعجاب والتعليق على منشورات العلامات التجارية التي تتبعها. ابحث عن خدمة تسويق بالعمولة. تواصل مع العلامات التجارية عبر مواقع التواصل الاجتماعي. التزم الصبر.

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You should have an interest in promoting brand names, at least 500 followers, and the ability to update/post content regularly. A lot of affiliate marketing will involve you taking photos of yourself or others displaying or using products or services. If you want brands to notice your account, you'll need to be active on their pages. This is also a good way to educate yourself on their aspects of marketing such as their preferred tone, style of content, and products/services. If you do this often enough, you will capture your brands' attention; this can show them that your account is a potentially valuable asset. Don't just spam brands with empty comments or questions; instead, post insights, feedback, or rich questions that have the potential to further the brands' marketing. There are several sites that will help you partner with businesses; keep in mind that you'll need to capture the attention of the brand you wish to promote first.  Shareasale - Create an account, then sign up to work for a specific merchant. Any users you direct to these merchants via link on your Instagram profile will earn you a commission. Stylinity - Intended for fashion use; if users shop via your link to their site, you get paid via commission. This shows that your Instagram account has depth. You can also contact brands' marketing departments directly via email. This is another reason to have your work email in your bio; when brands are ready to contact you, they can do so right from your Instagram page. If your account is active and constantly growing, a brand will want to work with you at some point, if only for minor marketing in exchange for free products. You're starting from the bottom and working your way up, so any marketing experience you can get--even for free--will help build your portfolio and contribute to greater opportunities later.


احرص على وجود شهادة ضمان وشهادة إثبات الأصلية. افحص صندوق النظارات. افحص جراب النظارة. افحص قطعة قُماش التنظيف البُنية. افحص العبوة البلاستيكية.

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Real Gucci sunglasses come with a certificate of authenticity and warranty that can be found inside of the packaging. The certificate of authenticity should come as a card in an envelope. The back of the card should have information about the color and style of the sunglasses. Compare the information on the card with your sunglasses to make sure they match. Real Gucci sunglasses should come in a Gucci box. The box should say “Gucci” in a logo and font that matches the Gucci on your sunglasses. Newer models of boxes are usually brown with gold lettering, but older models will vary the color and style of the packaging. Keep in mind that fake sunglasses can be put into real packaging. A carry case should come inside of the box. The logo and font should match the box and glasses as well. Inspect the carry case to make sure that the stitching is even and straight. Newer carry cases are usually brown with gold lettering, but older models will vary in style. A dust cloth should come with the box and carry case. The cloth should have the Gucci logo in the center that is consistent with the logo and font of the sunglasses, box, and carry case. Even if you have an older model, the dust cloth should be consistent in style with your other accessories. The sunglasses should come packaged inside of a plastic bag. The plastic bag will have a manufacturer’s sticker placed on top of the plastic. Check the sticker to make sure that the details match up with your sunglasses.


احرصي على اختيار التوقيت الصحيح. اخبريه أنكِ متفهمة لغضبه. اسألي حبيبك عن رغباته. اعرضي المساعدة إذا كان بمقدورك. حاولي استخدام المزاح.

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Mean attitudes can appear when people are tired or already frustrated, so avoid discussing issues when either person is rushed or upset. Instead, ask if you can come back to the conversation when tempers have cooled and when you both have the calm inner resources to deal with the issue without being mean. This tactic may not always work because it is sometimes difficult to think level-headedly when angry. If it does not work, there are other ways to make sure tempers don’t escalate. Active listening or reflective listening is a key component to effective communication. Acknowledging his anger is like pouring cold water on a fire. His anger may subside because he may feel more connected to you if you understand where he’s coming from. Demonstrate your understanding and repeat back what you’re hearing to calm your angry mate.  Be as specific as possible and avoid using trite phrases like “I understand”. This doesn’t demonstrate true understanding and can come off as unthoughtful. Instead, try saying something like, “I understand that you’re upset that I didn’t call you back”. Keep the focus on your boyfriend’s anger. Don’t turn the conversation to you by saying, “I understand because I’ve felt that way too”. Mean words and actions typically stem from a sense of being wronged or treated unfairly. By asking your boyfriend what he wants from you (in a nice way of course), you move the conversation from a shouting session to the proactive realm.  Try phrasing your response as, “What is it you need from me right now,” or “How do you see the outcome of this in terms of what I should do”. If your boyfriend clearly states what he wants from you, determine whether it is something you can actually do, or something that you are willing to do. By offering help, you can reduce the anger, stop the mean behaviors, and move the situation forward in a productive manner.  The help requested may vary vastly. For example, all that may be requested of you may be an apology which is often helpful because it signifies that you accept...


احرصي على التوضيح للرجل الذي تواعدين أنكِ لست متسرعة بشأن العلاقة وبخاصة إذا ما شعرتي بتوجسٍ من طرفه. لا تأخذي تعرضك للرفض على محملٍ شخصي. خذي وقتك في تقديم الرجل الجديد في حياتك لطفلك. احرصي على الموازنة في تربية أطفالك بينك وبين الأب.

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If your date seems unsure about the idea of dating a single mom, but they also seem to really like you, let them know that you don’t have any expectations of them, and you’re not in a hurry to find your child a new parent. Try saying something like, “We’re doing fine on our own, but I think it’s really important for me to still enjoy adult relationships.” Sometimes, you might come across someone who’s just not ready to have a child in their life. This can be really hard, especially if you like the person a lot, but try to remind yourself that it doesn’t mean there’s anything wrong with you; it’s just the situation you’re both in. Respect their choice and keep looking for the person who’s right for you.  If a rejection is making you feel bad about yourself, boost your self-esteem by making a list of reasons why you're a great catch. Reread the list whenever you doubt your worth. Remind yourself that it’s best to find out early on if the other person isn’t interested in dating someone with a child. A rejection would hurt a lot more later, once you’re beginning to feel more invested in the relationship. Even if your date is totally cool with you being a single mom, you should still wait until you’re sure the relationship is stable and serious before you bring your date around your child. Usually, you should wait until you’ve been dating someone for a few months before setting up an introduction with your child.  Children form attachments easily, and it can be really hard on a child to have a steady stream of dates entering and leaving their life, especially if they’ve already experienced their parents splitting up. If you’re not sure where you stand, talk to your date to gauge how serious you are. A simple question like, "So, are we exclusive?" or "Where do you see this going?" can help you determine if you’re both on the same page. When it’s time, try to set up the meeting in a way that will make your child comfortable, like inviting your date over to your house for pizza and a movie. If the other parent hasn’t...


احزم أمتعتك مسبقًا لتجنب الإصابة بالذعر في الليلة التي تسبق رحلتك. افرد كل الأشياء التي تخطط لأخذها على أرضيتك. حدد لنفسك وزنًا بحد أقصى 9 كيلوجرامات أو ما يمكنك وضعه في حقيبة ذات أبعاد 23×56×36 إذا كنت تخطط لحزم كل شيء في حقيبة يدك المحمولة. تعلم كيفية حزم الملابس بكفاءة.

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This will give you enough time to make trips to the store if you are running low on something. Having all the items you’re packing in front of you visually may even help you make some eliminations throughout the week, saving valuable room in your suitcase.  Making a check list a week in advance will ensure you don’t forget anything valuable, as you can add to the list throughout the week. Take note of the items you use on a daily basis, chances are these are what you’ll also need on your trip. Consider talking to friends or acquaintances who have been to the place you’re visiting and see if they have any recommendations for what to bring.  An insider’s view is usually more helpful than Internet research or a guidebook. Not only is it more personalized, but they will be able to answer your specific questions. Analyze each item individually to determine the likelihood of using it during your two-week trip, and whether or not it’s something you can easily buy once you reach your destination, such as toiletries.  Decide if the amount you’ll use the item justifies its weight in your bag. Do ample research on the destination so you’re fully aware of what you will and won’t have access to once you arrive.  Think in terms of items you can get by without, rather than what would be convenient on your trip. If it would be handy to have your trusty coffee press from home, but you will have easy access to inexpensive coffee on every corner, this is probably something you should leave behind. Use lightweight luggage, like a backpack, so more weight can be devoted to the contents. But although luggage with wheels are usually made of heavier material, they do lighten the load on your back. Remember hard luggage helps protect valuables inside, while soft materials are more lightweight and easily conform to fit in the luggage bin, trunk of the car, etc. Not only will your luggage fit into the overhead bin of an airplane, but it won’t weigh you down. When you do reach your destination, you’ll enjoy mobility and spontaneity....


احزم عبوات صغيرة الحجم (حجم السفر) من مُستحضرات المرحاض الأساسية. احزم مختلف أمتعتك في حقيبة واحدة. لف قطع الملابس بدلًا من طيها لتوفير مساحة في الحقيبة. خطط لقراءة الكتب والمجلات إلكترونيًا بدلًا من حمل نسخ مطبوعة. احمل معك حقيبة صغيرة تحوي الأغراض الأكثر أهمية على مقربة منك (في حالة السفر بالطائرة).

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For the most part, you should be able to get toiletries at your destination, either from the hotel or from a local drugstore. But if you have things from home you want to bring (or just to save money by not having to buy anything when you arrive) transfer your lotions and shampoos and liquids into travel-sized containers. If you are flying and bringing a carry on bag, make sure to check the TSA regulations for liquids. For a 5 day vacation, you should easily be able to pack all your clothes and necessities in 1 bag or suitcase. Getting everything into the same space will help you stay organized as you put things into your bag. If you are packing for multiple people, try keeping luggage and piles of clothing/toiletries separated so you don't get confused and misplace something. Tightly rolling clothes helps prevent wrinkles and saves space in your luggage! Follow this technique: lay the item of clothing flat, then fold the bottom 2 inches (5.1 cm) of the item inside out (this will create an envelope/pocket). From the opposite end of the fold, roll the item tightly until you get to the pocket. Then, fold one side of the pocket over the roll to secure it.  You can also pack socks and underclothes inside of shoes to save space. Pack shoes, toiletries, and other heavy items at the bottom of your bag. This will keep them from wrinkling or damaging your clothes. If you have an iPad, Kindle, or something similar, you can download books and magazines to read without taking up essential room in your luggage. A lot of magazine subscriptions offer free electronic access, too, so check into that option if you already subscribe to a magazine! If you are going to bring a physical book with you, consider taking one you wouldn't mind leaving behind. This will at least save you some room on the way back (or give you space for a souvenir or 2). This will save you time and energy when you get on the plane. Keep a small bag inside your carry on that contains what you want for your flight (a book, magazine, pen, paper, headphones,...


احسب إجمالي مدفوعات الديون الشهرية. تابع مدفوعات التأمين الشهرية. احسب متوسط نفقات المرافق الشهرية. حدد متوسط فواتير مشتريات البقالة الشهرية. راجع مسحوباتك النقدية الأخيرة. أضف النفقات الخاصة.

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One of the keys to successful budgeting is to properly track your expenses. That includes debt payments as well as other expenses. Find out how much you spend per month on car loans, mortgage, rent, credit cards, student loans, and any other form of debt. Mark down each figure separately, but also total the figures together to determine how much you owe. For example, your monthly debt payoff might include the following: a $300 car payment, a $700 mortgage, and $200 in credit card payments. That's a total of $1,200 in monthly expenses. These payments typically include whatever you spend each month on renter's, homeowner's, car, other motor vehicle, health, and life insurance. For example, your monthly insurance expenses might include the following: $100 for car insurance and $200 for health insurance. That's a total of $300 in monthly insurance expenses. Utilities include any monthly service you pay someone else to provide, and usually cover bills for water, electric, gas, phone, Internet service, cable, and satellite. Gather your receipts and past bills from the last year to come up with an average monthly estimate for each utility, and add the averages together. For example, your monthly utility expenses might include: $100 for water and $200 for electricity. That's a total of $300 in monthly utility expenses. Look over your grocery receipts from the past few months to determine how much you typically spend each month. For example, your average monthly grocery expenses might be $1,000. Dig into ATM receipts and bank statements to determine how much you typically withdraw each month. Of this, determine how much was spent on necessity versus want.  If you kept all your receipts from the past month, look through them and calculate how much you spent on things you needed—gasoline, food, and so on. Subtract this amount from your total monthly cash withdrawal to determine how much you spent on things you merely wanted—a new video game, a name brand bag, and so on. If you did not keep your receipts, do your best to...


احسب دخلك الشهري. ضع في الاعتبار مصادر الدخل الأخرى. لا تحسب العلاوات ودخل الوقت الإضافي والدخل غير المتكرر.

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As a rule of thumb, it's best to budget by the month. So, you'll need to determine your monthly income. Remember to look at your take-home income, that is, what you get if/after taxes have been taken out.  If you work hourly, multiply your hourly wage by the number of hours you work per week. If your schedule varies, use the minimum number of hours you work per week instead of the maximum. Multiply your approximate weekly wage by four to come up with an approximate monthly wage. If you work salary, divide your yearly net salary by 12 to determine approximately how much money you make per month. If you get paid biweekly, base the monthly budget off of 2 paychecks, because that's all the money that will usually come in per month. This is especially helpful if your budget is tight, then twice a year you'll get bonus paychecks to put towards savings. If you work odd jobs and have an irregular income, average out the last 6 to 12 months of recurring income. Use this average to build a monthly budget, or choose the lowest monthly amount to provide yourself with a worst-case scenario. For example, if your monthly salary is $3,800 then that's your core income. Again, you have to adjust this amount for taxes. Only list your income as your actual take-home pay. Other income includes any money you receive regularly that you do not work for, such as alimony. For example, if you earn $200 per month for work that you do apart from your job, then your total income is $3,800 + $200 or $4,000. If you cannot rely on receiving the money during any given month, do not factor it into your monthly budget. The good news is that, if you do receive that additional income, it will be "gravy." That is, it will be money that you can spend (or, better yet, save) that you hadn't accounted for.


احسب سعراتك الحرارية. اعرف الفرق بين الكربوهيدرات الجيدة والسيئة. اختر الأطعمة المعروفة بقدرتها على إشباعك.

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Calorie counting is an important part of weight control but does nothing to help the body if the calories are of no nutritional value. Make your calories count by only eating nutritious foods — that way you can eat plenty while fueling your body with the nutrients it needs to stay healthy.  For example, there are 526 calories in a small order (227 grams) of fries at a typical fast food place. 227 grams (8 oz) of chicken breast, however, is only 390 calories. Chicken breast is much higher in protein (over 35 grams higher), which will help keep your bones, muscles, cartilage, skin, and blood healthy and functioning. Many vitamins like Vitamin B, Iron, Vitamin C, and Magnesium are also found in foods high in protein. Often when people feel hungry it is because they aren't getting what they need nutritionally. Try making sure you are getting enough protein, carbohydrates, and healthy fat. The average healthy diet consists of 40% protein, 40% carbohydrates, and 20% fat. Low glycemic foods and foods high in fiber will help you feel full longer and prevent hunger because they are digested more slowly than refined grains and help keep your blood sugar even. Adversely, carbohydrates that are high in starch send signals to the body to store fat. High-starch (bad) carbs should be avoided as much as possible if you want to curb the spikes in your appetite. Instead of high-glycemic foods like white rice, instant oatmeal, cornflakes, white bread, baked potatoes, and corn, try lower-glycemic food like brown rice, steel-cut oat, bran flakes, and whole-grain bread. Make a list of all of the foods that you can incorporate into your daily diet. Think about how you might use those foods to alter some of your favorite recipes and keep them in mind on your next trip to the grocery store.  Filling vegetables that are low in calories include: spinach, broccoli, tomato, and carrots. Incorporate vegetables into salads and as side dishes; try to include some in every meal. Produce will help enrich your diet with essential vitamins and...


احسب صافي ثروتك. اسرد أصولك. اسرد قائمة التزاماتك. اطرح المبلغ الإجمالي للالتزامات من القيمة الإجمالية للأصول.

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Net worth is defined as your assets minus or liabilities (or what you own minus what you owe).This figure will give you a precise sense of your current financial position, and can help you make good decisions and achieve your goals. You can create a simple worksheet to calculate your net worth, or find a template online. Begin by creating two columns, one for assets, and one for liabilities. An asset simply refers to anything you own, and can include things like cash on hand, savings and checking accounts, retirement funds, real estate, personal property, investments, etc.  Next to every asset, list the value of the asset. For example, if you own a house, list its value. The same would apply things like a stock portfolio, or a car. Add together the values of your individual assets to find the total value of your assets. A liability refers to any debts you owe. This includes things such as a mortgage balance, credit card debt, student loans, car loans, personal loans, etc. Add together the amounts of your individual liabilities to find the total liabilities amount. This number is your net worth. If the number is negative, it indicates that you owe more than you have.Conversely, if you have $100,000 in assets, and $50,000 in debt, your net worth would be a positive $50,000. As you progress in your financial plan and save more, your assets should increase (along with more savings), and your liabilities will decrease (as you eliminate debt)


احسب عدد لترات الماء في حمام السباحة. احسب كمية رماد الصودا التي تحتاج إليها. قم بشراء رماد الصودا من متجر لبيع متعلقات حمامات السباحة أو أطلبه عبر الإنترنت.

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If you already know how many gallons (liters) your pool holds, use that number. If you need to figure out the number of gallons (liters), you’ll multiply the volume by a multiplier based on the shape of the pool. Use a measuring tape.  For a rectangular pool, the formula is length X width X average depth X 7.5. If your pool has a deep end and a shallow end, measure the depth of each, add them, and divide by two to figure out the average depth. For a round pool, the formula is diameter X diameter X average depth X 5.9. If part of the pool is deeper, take the shallow depth plus the deeper depth and divide the number by two. For abnormally shaped pools, adjust these formulas to figure the gallons (liters) in each section, or ask a pool expert for an estimate on how many gallons (liters) your pool holds. Use about six ounces (170 g) of soda ash to raise 10,000 gallons (37854 liters) of water by .2 pH points. Start with this figure as a guide, and add more soda ash later if you need to raise the pH by more. For example, you test the pH of the water and it shows 7.2. You want to raise it to 7.6. Your pool holds exactly 10,000 gallons (37854 liters) of water. Use 12 ounces (340 g) of soda ash for the first round. Soda ash may be labeled by many different manufacturer names. Look at the ingredients of the product and make sure sodium carbonate is the active ingredient. If you aren’t sure what to buy, ask an employee which products contain soda ash. If you don’t have a pool store near you, check at a water treatment store, hardware store, or big-box store like Walmart.