قص النص المرغوب أو انسخه. جد اللصق الخاص. اختر خيار لصق.

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This will move or copy the data to the clipboard. Paste Special is a suite of options for formatting pasted text in your destination software. How to access these options will vary depending on the software in use.  In Microsoft Office 2007 and later this is located in Home > Paste menu (the arrow underneath the clipboard icon) > Paste Special… In newer versions a small clipboard icon may appear at the end of the text after pasting. Formatting can be selected here after the fact.  In OpenOffice this is located in File > Edit > Paste Special. Google Docs has a similar option located in Edit > Paste Special, but only works for copy/paste within the browser. Depending on the software you are using, the options will have different nomenclature. Different options will treat the pasted formatting differently.  To retain all formatting from the text, press “Keep Source Formatting” or “HTML Format” To retain only the text formatting, but not pictures, press “Keep Text Only”. If both documents have special formatting, like lists or tables that you want to combine, press “Merge Formatting.”


قص براعم الزهور. شذب القرانيا لتحفيز الإزهار في بداية الصيف.

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Cut off the buds at the tip of each branch to redirect energy to buds on the side of the branch. By removing a singe bud, you encourage the development of multiple buds, leading to a fuller setting of flowers. These buds can either be snipped off with shears or pinched off by hand. June is generally considered the best month for this type of pruning, but any time in the early summer will work. You should not snip buds off during the dormant season since doing so will cut the flowers off before they have the chance to open, rather than simply redirecting the energy. Do not wait too late into the summer, though, because doing so will not allow the buds to build up enough energy for new shoots and buds for the next year.


قص ورقة من ورق الكرافت بنفس حجم لوحة القماش. ضع شريط لاصق مزدوج على الجانبين. ثبت ورق الكرافت.

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A dust cover is essentially a piece of paper, usually strong kraft paper, taped to the back of the canvas. This is a cheap and easy way to protect your canvas.  Make sure the sheet of kraft paper you buy is bigger or equal in size to the framed canvas. If the kraft paper curls after you cut it, flatten it under a heavy, flat object such as a book or glass pane.  Once the kraft paper is flat, you can now attach it to the canvas. Using an ATG tape gun, apply double sided tape to each stretcher bar 1/8 of an inch from the edge. Do this for all four sides, and try to keep the tape in a straight line. Place the kraft paper firmly on top of the stretchers, ensuring that each edge of the kraft paper lines up with the edge of each stretcher bar.  Press the edges firmly down. If there's excess paper, you can trim it with a knife or scissors. Now, you're ready to hang the canvas!


قصي أطراف شعرك المتقصفة. ضعي علاجات الزيوت. انتقلي إلى استخدام أغطية الوسادات الناعمة.

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Contrary to popular belief, trimming your split ends doesn't actually make your hair grow any faster. The follicles in your scalp determine the speed at which your hair will grow. When you trim your split ends, you ensure that your new locks are as healthy as possible.  The ends of your hair are the oldest part of your hair and have the most broken follicles, as they are most affected by coloring, curling, and straightening. When you trim the ends, you'll shed these damaged parts. This gives more room for healthy hair to grow in. When your hair grows longer, your cuticle grows weaker and breaks. This leaves the middle strands of your hair unprotected, and your split ends move higher up your hair. Prevent this by taking care of unhealthy split ends quickly. There are many oil treatments that improve the health of your hair. You can buy these natural oils at your local health or vitamin store. By applying one of these treatments weekly, you'll promote the healthy growth of new hair.  Coconut oil contains a large amount of Vitamin E. Vitamin E strengthens your roots by improving your body's circulation. Your hair will grow in much thicker and shinier. Argan oil, while quite expensive, contains a large variety of nutrients that will improve the strength and flow of your hair. Extra-virgin olive oil, the same oil that you use to dress salads, improves scalp health and fights bacteria. Make sure that you're properly applying these oil treatments. Massage a bit of oil, either room temperature or slightly warmer, into your roots and scalp. Let it pass down your tips like you would with any condition. Slip on a shower cap and let the oil sit for about half an hour, then wash and rinse normally. While we often sleep on cotton pillows, the coarser texture of cotton mats your hair while you sleep, causing it to tangle. If you allow your hair to rub against this cotton, your hair will become damaged and unhealthy.  Silk fabrics compare very closely to the structure of human hair, containing 97% amino acids and 3% waxy and...


قصي أطراف شعرك بشكل منتظم. اضبطي التجعيد الكيماوي حسب الحاجة. اتركي شعرك ينمو بشكل جميل.

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Your hair will continue to grow and extra weight can weigh down your curls. Getting regular trims can keep your curls bouncy and your hair healthy. See your stylist every 4-6 weeks for a trim. Ask your stylist to trim off the bare minimum if you’re concerned about losing length. Your stylist may even tell you that you can wait longer in between trims. Perms can last for anywhere from 6 weeks to 8 months. Caring for your perm will maintain it longer. However, once your curls start to fall apart and you have a lot of visible roots, you’ll need to get another perm. Consider only getting your roots re-permed so that your other hair doesn’t get damaged. Talk to your stylist about your best options. If you decide that you want to grow out your perm, you can do it without much headache. Caring for your hair with special products and little heat can keep it looking good during in-between stages. Remember that the permed hair will continue to be delicate so give it the best care you can.


قصي الورق. ابتكري تصميمك. أضيفي الغراء. ابدئي بلف الخرز. أنهي صنع الخرز. أضيفي الورنيش. انزعي الخرز. اصنعي المزيد من الخرز.

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Cut long triangles from a piece of white printing paper. The base of the triangle will be the width of the bead and the longer the triangle is, the fatter the bead will become. 1-inch by 4-inch (2.5cm x 10cm) triangles will make slender 1-inch (2.5cm) beads, whereas 1/2-inch by 8-inch (1.27cm x 20cm) triangles would create fat 1/2-inch (1.27cm) beads. Cut accordingly. Draw on each cut-out with markers, pencils, or pens. Since the triangle will eventually be rolled onto itself, only the outermost edges and the last inch or two of the tip of the paper will be visible; these are the areas where you should focus your design. Play around with a few colors and design combinations as you go to see what looks best.  Color the tip of the triangle red and then alternate 1-inch (2.5cm) strips of orange and red marker down the outside edges; this would create a bead with a red center surrounded by orange and red stripes. Color the tip of the triangle black, move down an inch, draw 1-inch (2.5cm) black strips on either outside edge, move down an inch, and repeat; this would create a zebra-striped bead with a black center. Do not use washable markers, especially if you plan to glaze your beads; the colors will run. Turn each triangle design-side down and apply a bit of glue to the pointy end. A glue stick or a tiny bit of liquid glue will do. Starting at the wide end, roll the triangle around itself using a dowel or other slender cylinder. A rounded toothpick or bamboo skewer would work nicely as well. Keep the triangle centered as you roll, otherwise, your designs won’t display correctly.Roll tightly, especially if you want the beads to last. Try to avoid having space between the layers. Glue the tip of the triangle to the rolled paper. If the bead doesn’t stay tightly rolled up, apply another dab of glue. Use a finish like Marvin Medium, ModPodge, or Diamond Glaze. Let it dry thoroughly, making sure it doesn't stick to anything. Try putting your toothpick into a pincushion or a piece of Styrofoam to keep it from coming...


قصي ستة أجزاء من الشريط اللاصق بعرض أقل من صدرك. ثبتي القطعة الأولى من الشريط اللاصق. اسحبي الشريط اللاصق حول صدرك. ضعي القطعة الثانية من الشريط اللاصق على القطعة الأولى. استخدمي الشريط اللاصق لرفع صدرك. أحكمي تثبيت كل ما ألصقتِهِ في الخطوات السابقة باستخدام الشريط اللاصق المتبقي.

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In order to tape your breasts in this fashion, you are going to be creating a shape similar to a bra. You’ll need four pieces of tape for the base and two pieces as straps to help give you some lift. This is a great option for extra support and for an open back top. Also, it sits lower than the previous method if you have a lower top. Take your tape and stick it on the bottom corner of your left breast. It should be anchored at the top of your ribs. Anchor it well, by sticking it down with both hands. Hold this part of the tape firmly with your left hand. Once the tape is secured, use you left hand to pull your right breast toward the left one. Once you find a good amount of cleavage, finish laying your first piece of tape across your right breast. Grab your second piece of tape and anchor it on the bottom of your right breast. Holding your breasts together with the desired cleavage, pull this piece of tape across and tape it beneath your original piece of tape. Make sure to pull tightly to keep your desired amount of cleavage. Now you’re going to create straps. These straps, however, will reach just below your collarbone, rather than over your shoulder. Take a piece of tape and anchor it below your left breast. Pulling upwards, lay your tape from here to your collarbone. Do the same on the right side. This adds lift and makes your breasts look bigger. Use you final pieces of tape to secure everything. Make sure you tape over your straps, and close any gaps in the tape. Pull them tightly to give added support.


قصي شعرك. أرجعي شعرك للخلف. استخدمي تموجات الموهوك. جربي التصفيفة المشعثة. لوني خصلاتك.

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Though you don’t have to have short hair to get the androgynous look, you may want to go all in. Consider a pixie cut or even a buzz cut or a shaved head. Slicked back hair can ramp up the edginess of your look. Use gel or pomade to create a sleek and shiny style. Your hair doesn’t need to be short or slick for an androgynous look. Embrace your curls and add a bit of edginess to your look by styling your locks into a faux-hawk. You can also shave the sides of your head for a true mohawk. Androgynous icon Joan Jett was famous for her shaggy hairstyle. Both men and women can embrace the shag look. As a bonus, it’s a versatile, low-maintenance style that you’re likely to love. Don’t be afraid to add a pop of color to your look by tinting your hair. You can add subtle highlights or go for a bold color like purple. Experiment with different options to see which you like best.


قصي شعركِ كل ثلاثة أو خمسة أشهر. اشربي كميةً وفيرةً من السوائل. تناولي طعامًا يحتوي على مواد غذائية صحية للشعر. استعملي غطاء وسادة من الحرير أو الساتان.

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Even if you are trying to grow your hair long, you need to get it trimmed every three to five months or so to get rid of split ends and keep your hair healthy. To keep hair hydrated, your body has to be hydrated as well. Try to drink at least eight glasses of water a day, as well as other hydrating beverages like juice and sports drinks. Your diet is another important component of your hair health. Try eating foods rich in biotin, fatty acids, B vitamins, folic acid, niacin and protein. These foods include salmon and other fatty fish, eggs, nuts, avocados and lentils. A lot of damage can happen at nighttime when your hair rubs against your pillow, absorbing moisture from the hair and causing breakage. A solution to this problem is to use either silk or satin pillowcases, which create much less friction and do not absorb the moisture from your hair. You can also wrap your hair in a silk or satin scarf at night for the same effect.


قطع الصلصال الجاف إلى قطع صغيرة بحجم حبات البازلاء. ضع القطع داخل كيس بلاستيكي محكم. أخرج القطع من الكيس. اعجن الصلصال.

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The smaller the pieces, the easier it will be to rehydrate them. Put the pieces into a strainer and run water over them so that all the pieces are coated. Let sit for a minute to let any excess water drain off. Make sure all the Play-Doh pieces are damp (but not soaking wet) and seal them in the bag. Let the dough pieces rest for about an hour. Once the dough has had time to rest and absorb the water, put the pieces in a bowl and press them back into a single ball of dough. Wrap the ball with a wet cloth or paper towel and return it to the bag. Seal and leave it overnight. In the morning, remove the rehydrated Play-Doh from the bag and knead it for a couple minutes to form it back into a soft, doughy ball.


قطعي الجبن الكريمي إلى أجزاء كبيرة. أضيفي السكر إلى الجبن الكريمي. قومي بكسر البيض في الوعاء في وقت واحد. اسكبي الحشوة في القالب فوق القشرة السفلية.

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Allow the cream cheese to come up to room temperature before using it. One by one, cut away a chunk of the cream cheese and place it into the bowl of your electric mixer. Use the paddle attachment of your electric mixture to get the creamiest texture. Mix the cream cheese for 4 minutes on a medium speed—the result should be a smooth texture. Pour 1 1/3 cups (270 g) of granulated sugar into the bowl and mix the 2 ingredients together for 4 minutes. Your mixture should be set to a medium speed. Add 2 teaspoons (9.9 mL) of vanilla extract and then mix for 4 minutes. Then, add a pinch of salt and mix for another 4 minutes. Next, add 2⁄3 cup (160 mL)  of sour cream and mix thoroughly. Follow this up with 2⁄3 cup (160 mL) of heavy whipping cream, which you should also mix until the ingredients are all blended together. Make sure that you scoop out all of the filling while also making sure that it doesn’t overflow the pan. Once it is in the pan, use a spatula to make the top smooth.


قطعي شريحة اللحم لشرائح صغيرة للتقديم. ضعي مقلاة القلي على الموقد بدرجة حرارة فوق المتوسطة (أقل من درجة الحرارة العالية قليلاً). ضعي شرائح اللحم في المقلاة. استمري في تقليب الشرائح كل ثلاثين ثانية حتى تُطهى جيداً. أخرجي شرائح اللحم من المقلاة ودعيها تبرد لمدة 3 دقائق. قدميها ساخنة.

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Use a plastic cutting surface to avoid contaminating a wooden cutting board. Put a teaspoon or two of cooking oil in the pan and allow it to get smoking hot. Let them cook on one side for 15 seconds, then turn them to the other side using a pair of tongs. They should form a thick, crunchy crust on both sides.  Don't turn the steaks until they've seared; moving them too soon will prevent the crust from forming. Don't crowd the steaks in the pan. If necessary, cook the steaks in more than one batch. For rare steaks, cook for a total of 1 1/2 minutes on each side. For medium rare steaks, cook for a total of 2 minutes on each side. For medium well steaks, cook for a total of 2 1/2 minutes on each side. For well done steaks, cook for 3 or more minutes on each side. This allows the juices to distribute through the steak.


قطّع البرقوق وانزع النواة. ضع البرقوق على صينية التجفيف. ضع الصينية في المجفف. تحقق من البرقوق كل 4 إلى 6 ساعات. تحقق منه كل 2 ساعة عند البدء في إخراج البرقوق المجفف. اترك البرقوق يجف لمدة 14 ساعة.

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Remove the stem. Then, cut the plum in half around the pit using a sharp pairing knife.  Pull the two halves of the plums apart. Remove the pit and discard. If you don't have a pairing knife, you can use another sharp knife. However, be sure to avoid a large knife. Plums are small, and you want to make sure you maintain control of your knife as you cut around the pit. It's a good idea to push the plums close together, as this will eliminate the need to do two batches. However, make sure the plums are not touching. This is important for air circulation, which allows the plums to dry properly. You should dehydrate your foods at 115 °F (46.1 °C) when working with a conventional dehydrator. However, if you have an excalibur dehydrator, start out at 145 degrees.  Make sure the dehydrator is at the right temperature before placing the plums in the oven. Place the tray in the dehydrator slowly to avoid knocking the plums together. You want to turn the plums at some point to complete the dehydration process. Check every 4 to 6 hours to see if the plums are ready to turn.  When plums are ready to turn, the upside should be very dry. The plums should release easily from the tray. If the upside of the plum is still moist, and the plum does not come off easily, leave the plums for a bit longer before turning them. The plums will turn into prunes at different rates. When you notice some plums completely lack moisture, they've completed the pruning process. These should be removed from the dehydrator. After this, start checking on the plums ever 2 hours, as they're getting close to being done. Plums will take roughly 14 hours to fully dehydrate. However, they may take longer or shorter depending on the quality of the plums. This is why it's important to check your plums regularly during the dehydrating process. When fully dehydrated, you will have black, wrinkled, raisin-like prunes.


قطّع الزبدة إلى قطع كبيرة. قم بتغطية طبق الزبدة بمنديل ورقي. سخّن الزبدة لمدة عشر ثواني على منخفض أو فك التجميد. قلّب وتابع التقدم. كرر العملية حتى تذوب أغلب الزبدة. قلّب المزيج لإذابة القطع الباقية.

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The microwave will heat the butter from the outside in, so chop the butter into several pieces to increase the surface area that can be heated. This will reduce uneven heating, although you still shouldn't expect perfectly even heating in a microwave. Place the butter into a microwave-safe dish, then cover with a paper towel. Butter may splatter during the rapid melting a microwave causes. The paper towel should protect the microwave's interior from these splashes. Microwave ovens are much faster at melting butter than the stovetop, but also much more likely to cause burning, separation, or other problems. Start out cautiously by setting the microwave to "low" or "defrost" if possible, then microwave your butter for ten seconds. The butter has most likely not melted by now, but because butter melts at a relatively low temperature, each ten second interval can have a dramatic effect. Stir to evenly distribute the heat and see if there are any chunks.  Note: remember to remove silverware from the bowl before returning it to the microwave. Replace the paper towel and zap the butter for another ten seconds, or five seconds if the butter is nearly done. Keep checking on progress until there are only tiny chunks remaining. Remove the dish carefully from the microwave, as it may be hot. The tiny pieces remaining can be melted with the residual heat. Stir the butter until the entire dish is golden and liquid. Butter with greasy droplets or white residue on the surface has been microwaved too long. It can still be used for sautéing  or adding flavor to savory dishes, but may negatively affect the texture of baked goods.


قطّع الفاكهة. اختر مُحليًا. قرر أي نوع من الزبادي ستقوم باستخدامه. اخلط المكونات. قدم السموذي.

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For this smoothie you need a total of 1 cup of fruit. Slice a banana and chop strawberries so that you have a pile of fruit that adds up to a cup.  If you like a strong banana flavor with a hint of strawberries, plan on using more banana; if you prefer a lighter smoothie with a little banana flavor, go heavier on the strawberries instead. You can freeze the strawberries and banana beforehand for an icier smoothie. Strawberries and bananas may be sweet enough for you by themselves, but some people like a little extra sweetness. You can add a teaspoon of regular sugar or go with honey or agave nectar for a delicious flavor. You need a cup of plain, vanilla-flavored, or other fruity-flavored yogurt, depending on your preference. Get either whole milk or skim milk yogurt. The more fat the yogurt has, the thicker and richer the smoothie will taste. Place the yogurt, the fruit, and the sweetener in a blender or food processor. Blend the ingredients until they are fully incorporated and no large chunks of fruit remain.  Check out the texture of the smoothie. If you want to thin it out, add a few tablespoons of milk and continue blending. You can add some ice cubes to cool the smoothie down and give it an icier texture. Pour it into a glass so you can see its pretty pink color. Refrigerate if you won't be drinking it immediately.


قف بثقة. رتب ملاحظاتك ومعداتك. حافظ على التواصل البصري مع جمهورك. تخطَ المقدمات المعتادة. ابدأ الشرح مباشرةً.

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Take a moment to do a quick posture check before you walk out in front of your audience. If you are slouching, you may seem like you lack confidence. Stand up as straight and tall as you can to ensure a confident posture. Keep standing tall as you walk out in front of your audience and begin your presentation. A well-organized podium will help you avoid any unnecessary fumbling as you speak. Before you start your presentation, you should take a moment to lay out your notes and any other materials that you will need. Before you begin your presentation, distribute any handouts that your audience will need. Making eye contact with your audience during a presentation makes you appear more authoritative and confident. Before you even begin your presentation, you should make eye contact with someone near the back of the room and hold it for a few seconds as you give your introduction. Then, continue to make eye contact with audience members as you present your material. One of the most boring ways to start a presentation is to tell the audience your name. If you want to make sure that they know your name, put it on the first slide of your visual aid or at the top of a handout that you distribute. Just don’t waste your precious opening by saying, “Good morning. My name is…” It might seem normal to start your presentation with an icebreaker or with some information that does not have anything to do with your presentation. But starting this way will waste time and cause your audience to lose interest. To get your audience engaged, you need to give them what they came for right away. Start your presentation immediately to make sure that you don’t lose your audience’s attention.


قف في الوضع الصحيح. ضع شريط القياس. خذ قياسك الأول. خذ القياس الثاني. حدد طول الكم.

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Before you begin measuring, stand still with your arms at your sides. Hold your arms slightly bent, with your fingers tucked into your front pockets. Begin at the middle of the upper back, slightly below the nape of your neck. Measure the length from the middle of the upper back to the stitching located at the shoulder of the shirt. Write this measurement down, as you will need it later. Measure the length from the top stitching on the shoulder to the bottom of the wrist. Aim for hitting your wrist bone with the measuring tape. Be careful not to measure too high above the wrist, or the dress shirt's sleeves will come to be too short. Add these two values together to find your sleeve length. The value should range anywhere from about 32 - 37 inches (81.3 - 94 cm).


قف مفرود القامة في مساحة كافية لتتحرك بحرية. اثنِ مرفقيك وشبك يديك أمامك. لف بجذعك لليسار قدر الإمكان. الوِ جزعك إلى أقصى اليمين. كرر هذا التمرين من 2-3 مرات.

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Start this exercise by standing in a tall but relaxed position. Your spine should be straight, but you shouldn’t be tensing any of your muscles. Your feet should be shoulder-width apart. Make sure you have plenty of space to move and turn for this exercise. Bring your fingers into a fist for added stability. Your elbows should be tucked in to your sides, and your forearms extended out directly in front of the elbows. Slowly twist at your waist so that your upper body turns as far to left as you can push it without any pain. During your twist, your feet should stay planted and your lower body should not move. Hold this twist for a deep inhale and exhale. After you exhale, slowly bring your body back to center before repeating the twist to the right side of your body. Just as with the left twist, your lower body should not move as you twist. Hold this position for one deep breath before returning to center. If you do not experience a crack during your first set of twists, repeat the stretch a couple more times. Try twisting a little further to each side as you repeat the stretch. If you don’t feel a pop within 2-3 twists, stop and try a different method.


قف منتصبًا حتى لو هاجمك الدب. تفادى التقدم المباشر إذا اقترب لمسافة قصيرة نسبيًا (2,4م). مثل أنك ميتٌ فقط بعد أن تلامسك الدببة البنية أو الرمادية. قاتل الدببة السوداء إذا بدأت تهاجمك ولامستك. اعرف متى وأين تستخدم رذاذ الدببة.

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Running cues the bear to chase you, and it will always be fast enough to catch up. Do not be aggressive, but do not crouch down, play dead or otherwise show fear or vulnerability. If the bear charges you, muster all your courage and stay where you are: the charge is most likely a bluff, and if you stand your ground the bear will turn away. Bears and other 4 legged animals have a wider center of gravity, and hence can't make turns quite as sharp as you or me. Don't just run in circles however, but if engaged in an open area (plains or field), do not run directly away from the bear as they're generally faster. Move left and right where applicable to force the bear to change direction. Do not abuse the bear, however, as it drains vital energy. If the bear (other than a black bear) is attacking you in self-defense, you can put it at ease by playing dead and lying completely flat on the ground. Do so only after the bear makes contact with you or tries to do so. To play dead, lie flat on the ground protecting your vital parts with the ground, and your arms protecting your neck with your hands laced behind the neck. If you have a backpack on, keep it on to defend your back. Keep your legs together and do not struggle.  Once the bear leaves your immediate vicinity, wait 10-15 minutes before carefully looking to see if the bear is still around. A bear may look back and may return if it sees you moving. Remember -- if you believe this is a predatory encounter, as the bear has approached you or been following, you'll need to change course and fight back. Remember, this is not if they charge alone -- this may be a bluff. If a bear charges and makes contact with you, however, you need to fight back with whatever you can. Focus on kicks and strikes to the face and muzzle in particular to scare it off. The odds may seem against you in a fight, but bears generally do not see humans as prey, and a bear that makes a predatory attacks is usually immature, starving, or wounded, and may easily be scared away if you hit it. If you...


قفِ أمام مرآة.

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To prepare your eyebrows for threading, sit in front of a mirror with your supplies spread out before you on a table. Make sure the room has good lighting so you can clearly see your eyebrows in the mirror. This will make it easier to prepare and thread your brows. Do not use a magnifying mirror, as this can lead to over threading. A standard mirror with good lighting will be fine.


قل "au revoir"في كل الأحوالsetting. استعمل تعبير "salut" لوداع غير رسمي. يمكنك استخدام "adieu" كطريقة أخرى للوداع.

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This is the standard French translation of the English “goodbye,” and it can be used in both casual and formal settings, with strangers and friends alike.  When said as a phrase, au revoir is usually translated directly to "goodbye." The phrase translates more closely to "to see again" or "to meet again," however.  Au translates into "to." Revoir translates into see again, meet again, or revise.  Pronounce au revoir as oh ruh-vwah. You can use salut as a way of saying “bye” when among friends or in other casual settings.  Avoid using salut in formal settings. Also note that salut can be used to greet someone as well as saying farewell. The term has a variety of translations, including "greeting," "salute," and "all the best." Pronounce salut as sah-lyoo. ” While adieu is no longer as common as it once was, it can still be used in most contexts as a way of saying farewell.  Use "adieu" sparingly; this phrase means "goodbye forever" and is generally only used when you will never see this person again in your life. This phrase can also be said upon your last visit with someone who's dying.  A translates into “to,” and Dieu means “God.” Translated more literally, this phrase says “to God” and is the same thing as saying “go with God” or “Godspeed.” A rough pronunciation of adieu would be ah-dyoo ("oo" as in "book")


قل "عيد ميلاد سعيد" بطريقة مختلفة. قدِّم تهنئة فريدة تناسب عمر صاحب عيد الميلاد وخبراته. اكتب رسالة شخصية للتهنئة بعيد الميلاد. شارك الأشياء التي تحبها في شخصية حبيبتك. عبِّر عن امتنانك إذا كنت تهنِّئ أحد والديك بعيد ميلاده. احتفل بما يميّز صديقك المفضل عن غيره في عيد ميلاده. هنِّئ زميلًا في العمل بعيد ميلاده تهنئة شخصية. استخدم اللغة الأصلية لصديقك لتهنئته بعيد ميلاده.

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The traditional greeting can sometimes feel overplayed, so try something different for a more unique greeting. Amidst the flood of “Happy birthday” greetings, let yours be one that stands out. Some phrases you can try out are:  Have a wonderful birthday! Hope your special day is amazing! Hope you have an enjoyable birthday! You deserve it. I’m so glad to know you and hope you have an amazing day. Enjoy your next trip around the sun! Take into consideration any milestones that have happened in the past year and incorporate those into your birthday greeting. Acknowledge what the person has accomplished to show that you are invested in their life.  For example, you could say something like, “This past year you succeeded at starting your own business, and I look forward to seeing all that you accomplish in the year to come. Happy birthday!” Examples of milestones include learning how to drive, graduating from high school or a higher education program, buying a home, growing a family, getting a new job, getting married, moving, starting a new business, and meeting a personal goal, like running a marathon or reading 50 books in a year. Get a birthday card or stationery and sit down for 10 minutes and write a short letter to your friend or family member. Think about the ways in which they have positively impacted your life, what makes them special, and what you hope will be true for them in the coming year. Taking the time to handwrite a message is a gift in and of itself. Most communication happens quickly via the Internet or the phone, so a handwritten note will be something the birthday person can hold onto for a long time. What a great time to share your appreciation of your loved one! Think about what it is that makes you happy to be in a committed relationship with them and what you have enjoyed learning about them in the past year. It can also be fun to reference inside jokes or ideas about what you look forward to celebrating with them in the coming year. Try saying something like, “Just when I think it...


قل "چو ڤايه دورمير". قل "چو ڤايه ميه كوشيه". استخدم العامية بقول "چو ڤايه بيوتيه". يمكنك التوضيح بقول "چو ڤايه روبيليه".

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This phrase essentially translates into, “I'm going to sleep.”   Je means “I.”  Vais is derived from the French verb “aller,” which translates into “to go.”   Dormir is a French verb meaning “to sleep.” Pronounce the entire statement as zhuh vay door-mee. This statement roughly translates into, “I am going to bed.”   Je means “I.”  Vais is derived from the French verb “aller,” which translates into “to go.”  Coucher is a verb meaning “to put to bed.” By adding the me before it, you are saying “putting myself to bed.” Pronounce the entire statement as zhuh vay meh koo-shay. This is a French slang term that also roughly means, “I am going to sleep.”   Je means “I.”  Vais is derived from the French verb “aller,” which translates into “to go.”  Pieuter is a slang verb meaning “to sleep.” The statement should be pronounced as zhuh vay pyuh-teh. This is another French slang phrase. Essentially, it means, “I am going to snooze.”   Je means “I.”  Vais is derived from the French verb “aller,” which translates into “to go.”  Roupiller means “to snooze.” Pronounce the statement as zhuh vay ru-pii-jeh.


قل اسمك بالكامل. قدّم وصفًا عن طبيعة عملك بجملة واحدة. احترم مساحات الناس. أتبِع إجابتك بسؤال. ودّع الآخرين بشكل احترافي.

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Make sure you provide your full name so that the person can remember your name.  You can say, "Hi, my name is Mark Salazar," or "Hello, I'm Angela Grace," and they'll be more likely to remember you. If you're at a networking event, then it's likely that you'll be talking about what you do to a variety of people. So, what do you say when a new connection asks, "What is it that you do?" Do you launch into a ten-minute story about your career path? Do you reel off a list of your accomplishments in your field? Absolutely not. Unless you're having a more lengthy conversation, you should be prepared to give a one-sentence description of what you do that gives the following information:  Who are you, professionally? Are you a teacher, a project manager, or a health care professional? Who do you work with? Do you work with children, cross-cultural project teams, or micro-finance organizations? What do you do? Do you help second-grade children develop their writing skills, do you help cross-cultural teams meet complete their goals while keeping their budgets, or do you help microfinance organizations expand their market base in developing countries? Now, put your sentence together. State who you are, who you work with, and what you do. If you have items, don’t place them on recruiter’s or presenter’s tables. Respect their space and don’t overwhelm them. You can also disrupt their materials, such as knocking over a poster or messing up pamphlets. Wait to be asked to exchange business cards, resumes, etc. If the person has asked you what you do first, don't just walk away and praise yourself for a job well done. Instead, ask the person what he or she does in return. This is not only polite, but shows that you have a real interest in this person's career path and want to build a meaningful connection. Don't just wave and say, "Nice meeting you" and walk away from the person. Anyone you meet at a networking event can have the potential to help you in the future, so make sure that you make eye contact, repeat the person's...


قلبي المكونات معًا حتى يمتزج كل شيء. انقلي ملمع الشفاه إلى أوعيته واتركيه يبرد 20 دقيقة.

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Use a disposable spoon for easy cleanup. Stir everything for about 10 seconds, making sure to scrape down the sides of the bowl so that it all gets mixed together. It’s easiest to do this while the mixture is still warm, so do it right after you’ve melted the coconut oil and cocoa butter and added in whatever other ingredients you want to use. Coconut oil has a really low melting point, so don’t put this kind of gloss into an actual lip balm tube, as it is more likely to melt out of that kind of container. You can buy small, lidded tins online for less than a dollar a piece, or you may even be able to find them at your local dollar store or beauty store. Try hosting a lip gloss making party! Everyone can bring their favorite shades of lip gloss and you can all swap shades so you have a plethora of options to choose from.


قلل احتمال الخطر قدر الإمكان. اخرج من الماء. تفرقوا. اخلع حقيبة ظهرك. اعرف وضع "احتباء البرق". ميّز ضربات البرق الوشيكة. ارتد أحذية مطاطية.

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If you absolutely cannot reach shelter during a lightning storm, do everything you can to reduce your risk of being struck by lightning.  Move to a lower elevation. Lightning is much more likely to strike objects at higher elevations. Do what you can do get as low as possible. Avoid large open spaces where you are taller than anything else around you, like a golf course or soccer field. Stay away from isolated objects such as trees and light posts. Get away from unprotected vehicles, such as golf carts, and unprotected structures, such as picnic shelters. Avoid long metal structures, i.e. bleachers. If you are fishing or swimming, get out of the water immediately, and move away from the body of water. Being near water is extremely dangerous during a lightning storm. If you are caught in a lightning storm with a group of people, maintain a distance of at least 50–100 feet (15.2–30.5 m) between each person. This will reduce the risk of lightning traveling from one person to another. Take a headcount after every close strike. This will ensure that anyone struck will get emergency attention quickly. If you are hiking with a metal frame backpack, remove it as soon as you detect lightning. Make sure to leave it at least 100 feet (30.5 m) from wherever you are taking shelter. Squat down with your feet together, your head tucked to your chest or between your knees, and your hands covering your ears or flat against your knees. Do not lie flat on the ground, as this gives the lightning a larger target.  This is a difficult position to hold, and it definitely doesn't guarantee your safety. However, by making it easier for a lightning strike to flow over your body rather than through vital organs, you may be able to sustain a smaller injury from it. Cover your ears and close your eyes to protect against nearby thunder and bright lightning flashes. If lightning is about to strike you or strike near you, your hair may stand on end, or you may feel a tingling in your skin. Light metal objects may vibrate, and you may hear a...


قلل التوتر. تأمل. تناول الشوكولاتة. احصل على قسط كاف من النوم. مارس الامتنان.

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. While you can never eliminate stress from your life completely, you can take steps to reduce the stressors in your life.  Learn to say "no." Don't say "yes" to that dinner with your friend when you know you'll be working late to meet a deadline or agree to take on another project when you're already swamped. Learn to distinguish between the things you "must" do and the things you feel you "should" do.  Change your situation. Are you a ball of stress by the time you arrive at work because traffic has you so frustrated? Find an alternate route, take the train, or see if you can start your day early to avoid the gridlock. Identify small changes you can make in your environment and everyday life to eliminate unnecessary stress.  Spend less time with people who stress you out. Maybe you can't eliminate these people from your life — it could be your mom or your boss or co-worker who stresses you out the most — but try to limit your contact with these people as much as possible. Tell your mom you'll call her once a week, but you're too busy to talk every day. Avoid a stressful coworker as much as possible. Find reasons to excuse yourself from his presence. . Mediation does not mean to sit with an empty mind. Instead, meditation is about witnessing your thoughts as they come and go, but not judging them. Doing this for a few minutes each day can significantly reduce your anxiety about things that could happen to you.  Try sitting in a comfortable spot and taking deep breaths. As you do this, imagine each of your thoughts is a bubble that floats out of you toward the ceiling and pops. Listening to a guided mediation can also help. Giving yourself a yummy treat is a wonderful distraction from your worries. In addition, chocolate has been shown to reduce cortisol (the stress hormone that causes anxiety symptoms). The compounds found in dark chocolate can actually improve your mood. If you chronically worry about your family, this may be easier said than done. However, if you regularly let yourself stay up late, you...


قلل العوامل الأخرى المسببة للقلق. اترك الأرنب الرومي يستكشف مساحته. ادخل في بيئته برفق. اعمل على حمل الأرنب الرومي بالتدريج. علم الأطفال الطريقة الملائمة لحمله. قدم له الطعام اللذيذ لتعزيز سلوكه الجيد. اعرف شخصية الأرنب الرومي. لا تضرب الأرنب الرومي فقد يؤذيه هذا وسيعلمه الدفاع عن نفسه أمامك ما يؤدي لمزيد من العض.

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The guinea pig’s cage should be kept in a quiet area of the house to minimize stress. If your guinea pig bites, it is most likely that it feels threatened. Turn the TV down or off. Put other pets, if you have any, in another room. You want the guinea pig to only focus on you. Then when you act nicely, your guinea pig will associate you with a pleasant experience, not stress. If you’ve just brought home your guinea pig, it will take a while for it to get used to its new home, its cage, and the room the cage is in. Let the guinea pig acclimate. Don’t immediately start playing with the guinea pig.   Open the cage and let it investigate the opening. It is important to let your guinea pig explore. Once it knows its space and where the good hiding places are, it will feel more comfortable. As the pig gets more relaxed, place an exercise pen around the cage on the floor, and give the guinea pig time to explore. Do this when it is quiet — make sure there are no loud noises and no other pets around. Place fresh greens at the edge of the cage door and outside the cage to encourage exploration. Don’t push. Every guinea pig is different and this will take time. Hang out without trying to engage your pig at first. Sit next to the cage. Talk quietly to the pig. Place tasty greens like parsley or dandelion greens in its space. Wait for the pig to get more comfortable before reaching out to pet it. Eventually, you can stick out a finger and let it explore your scent. Do not make contact until the guinea pig feels comfortable. Just sit and read or watch TV (quietly) next to the cage, while the pig gets used to your presence. Loud noises will frighten the guinea pig, so hang out together when the house is quiet and no dogs or cats are around. Make physical contact for short periods. Do not grab and hold your guinea pig against its will. Once the pig accepts your hand in the cage, gradually and gently pet the guinea pig for a few seconds at a time. Try petting it behind the ears and on the top of the head at first.  Only after...


قلل الوقت الذي تقضيه معها. قلل من تحدثك على الهاتف معها. لا تتنازل عن كل شيء لتتحدث إليها فقط. استمر في ممارسة هواياتك المفضلة. خصص وقتًا لأصدقائك. حافظ على عنصر المفاجأة والتشويق.

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If you want the girl to miss you when you're not together, then you can't spend too much of your free time with her. You should hang out with her enough to make her see how awesome, fun, and interesting you are, but not so much that she starts to take you for granted or feels like you've run out of things to say to each other. Make an effort to see her once or twice a week, but make sure she's not the only thing on your social calendar, or she'll begin to think that she can have you whenever she wants.  If she wants to hang out with you, she should make plans with you at least a few days in advance. You don't want it to look like you're at her beck and call.  When you do hang out with her, don't spend the entire day with her, but leave to do something else after a few hours so she really relishes the time you do spend together instead of getting too comfortable with you. This may feel a little strange, at first, but hey, it's part of playing hard to get. If you and the girl you like talk on the phone, make sure you keep your conversations relatively short so she doesn't think you have nothing better to do than to talk to her all the time. You can talk to her to set up plans or to see how she's doing for a few minutes, but you shouldn't let the conversation drag on so long that you've run out of things to say. To keep her interested, you want her feel like she can never run out of things to say to you.  Don't tell her everything that you're thinking or everything that's going on in your life over the phone. Save some of it for when you actually hang out in person. Make the time count. If you only talk to her on the phone for a few minutes, make sure you bring your A game and charm her, make her laugh, and make her feel special. Don't talk to her while also watching the Jets game; make her feel like you do value your conversations. To make a girl miss you, you can't make her feel like you're at her beck and call. If she texts you and you're busy, don't go out of your way to give her a lengthy response ASAP,...


قلل تناولك للكافيين. تناول مكملًا للنوم. تمرن بانتظام. التزم بخطةٍ زمنيةٍ للنوم. اذهب للطبيب.

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If you regularly experience problems with falling asleep, it may be time to cut down on your caffeine intake.  Caffeine can last in your system up to five hours after it was consumed, so it's usually best to have your last cup coffee around lunch time. Switch to non-caffeinated herbal teas for the rest of the evening, and try a special "sleepy-time" blend, with ingredients like chamomile or valerian, before bed. There are several kinds of supplements available in drug and health food stores which can help boost the level sleep-producing hormones in your system.  Melatonin is a hormone which regulates sleep. It can be purchased inexpensively in supplement form -- usually a low dosage taken before bedtime will do the trick. If you find yourself still waking up, try an extended-release option. Chlor Trimeton, a type of antihistamine, is another supplement that causes drowsiness and can help with sleeping problems. Valerian root is one of the oldest known treatments for insomnia, but nowadays you can take it in supplement form rather than drinking a tea made from boiling the root itself. It is believed to improve the quality of sleep in addition to reducing the time it takes to nod off. A good strenuous workout 3 to 4 times a week can help you to fall asleep as soon as your head hits the pillow, while also significantly improving the quality of your sleep.  Try aerobic exercise like running, swimming or cycling to tire your body out, in addition to a multitude of other health benefits. Try to exercise early in the day, if possible, as exercising in the three hours before bedtime can leave you too pumped to sleep. Setting up a well-defined sleep schedule can really help to regulate your sleeping patterns. Try to wake up and go to bed at the same time everyday, at least on weekdays.  Over time, this will allow your internal body clock to naturally recognize when it's time to go to sleep, helping you to fall asleep faster. Don't worry if you sleep in a little on the weekends, as this can actually be good for your...


قلل عدد الأهداف التي حددتها. تصور الحياة التي تريد. استمر بالتعلم ما حييت.

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If you have too many different goals that you're working on, you'll be less likely to succeed in any of them. Instead, prioritize the goals you have towards a healthier lifestyle.  Start by replacing the behaviors that are making the most negative influence in your life. For example, if your drinking is causing problems in your relationship, home or work, you might want to make changes in drinking before addressing other problems, such as lack of exercise. Check with your medical provider before making any big changes in your daily habits. She might be able to offer suggestions, supports or other practical advice. Include incentives and rewards for yourself for making changes. For example, if you are quitting smoking, take the money you used to spend on cigarettes and treat yourself to a new blouse, a nice outing, or dinner with a friend. If you can see the way you'd like your new life to be, you'll be more likely to get there. Be as specific as you can about what you want, but don't be afraid to change your vision if you find yourself pulled in new direction.  Start by taking a look at the way your life might already have these qualities. What can you do to enhance these aspects of your life? If you need to make some changes, prepare yourself. For example, if you realize that your new life needs a new career, this will likely mean taking some time to go back to school. Small steps will make these changes possible. Spend time every day strengthening your vision of your new life, both metaphorically and practically. Cut out pictures of what you'd like to include in your life. Brainstorm possibilities. This is a chance to be creative and ambitious. The human brain is wired for curiosity. If we don't provide ourselves with opportunities to be curious, we'll end up bored, depressed, and stuck. Research shows that taking classes to learn new things slows down the brain's aging process. In other words, if we practice being more engaged, agile and focused, we're more likely to be able to stay that way.  Learning...


قلل فرص إيذاء النفس من الأزمة الناشئة. أزل أي وسيلة قد تمكنه من إيذاء النفس. اطلب المساعدة.

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Do not leave the person alone if you believe they are in crisis.  Seek immediate help by calling 9-1-1, a crisis intervention specialist, or a trusted friend. If someone is in a suicidal crisis, practice means restriction, which involves reducing their ability to harm themselves.  It is particularly important to remove any items that were specifically part of a visualized suicide plan.  Most men who take their lives choose guns to harm themselves, while women are more likely to poison themselves with drugs or toxic chemicals.  Remove the person’s access to firearms, medications, toxic chemicals, belts, ropes, very sharp knives or scissors, cutting tools like saws, and/or any other items that may facilitate a suicide.   Your goal in removing the means of suicide is to slow down the suicide process so that the person has time to calm themselves down and choose to live. The person in crisis will likely ask you to keep their feelings of suicide a secret.   However, you should not feel obligated to keep this request; this is a life-threatening event, so calling a crisis management specialist to help is not a violation of the person’s trust. You may want to call on one or more of the following resources for help:  the National Suicide Prevention Lifeline at 1-800-273-TALK (8255). the Crisis text Line at 741741 if you'd prefer to send a message a school counselor or spiritual leader such as a priest, pastor, or rabbi the person in crisis’s doctor 9-1-1 (if you feel the person is in immediate danger)


قلل ما تتناوله من الأطعمة الغنية بالسعرات الحرارية. تناول الكثير من البروتين. جرب الكرياتين.

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When you're training a lot, you need to make sure you get plenty of calories for energy, but eating too much can create a layer of fat on your body that will obscure the muscles you're working so hard to build.  Choose vegetables, fruits, and whole grains. Drink plenty of water to keep your body hydrated and ease your hunger pangs after working out. Protein helps build muscles, so it's recommended that you eat 0.8 g of protein per pound of body weight while you're training.  Eat poultry, fish, beef, pork, eggs, nuts, seeds, Greek yogurt, cottage cheese, milk, and other sources of protein to build your muscles. Beans, leafy greens, tofu, and other vegetarian sources of protein are also good choices. . Creatine is an amino acid naturally produced by the body to build big, strong muscles. Many bodybuilders take creatine supplements to help them achieve their training goals. Although it isn't approved by the FDA, creatine is considered to be safe when taken in 5-gram doses.  Choose a powdered creatine supplement that can be mixed with water and ingested several times a day. After an initial "loading" period during which you drink high amounts of creatine to build it up in your body, taper off to a maintenance dosage.


قلل من تناول الوجبات السريعة. استبدل الوجبات الصحية بالأطعمة السريعة. تجنب المشروبات التي تسبب المغص.

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Junk food, according to some, is engineered to be difficult to put down. For this reason, especially, it is important to avoid binge-eating junk food, as this can give you a stomach ache due to the lack of fiber in most junk food and the high levels of sugar, fat, and carbohydrates.  Most foods have serving sizes listed on their packages along with the nutrition information for a serving. Measure and eat only one serving of a junk food item to avoid getting a stomach ache. You can also buy single-serve packs of snacks so you do not overeat. Fresh fruit or a fruit smoothie might satisfy a craving for a sweet treat. Salted nuts might curtail your potato chip craving in much the same way. Junk foods in moderation typically aren't the cause for stomach-aches. It is typically the frequency or amount that they are eaten. In order to cut back on frequency, choose healthy snacks in lieu of junk-food containing snacks throughout the day. In general, you should be able to find a healthy substitute to any kind of junk food. Having these foods on hand and eating them instead of junk food will help you prevent stomach aches you may get from eating too much junk food.  Be sure to cut fresh fruit as soon as you get it home to put in a container in the refrigerator so it's ready to eat when you get cravings. Try mixing nuts with dried fruits for a sweet and salty snack. Drinking water instead of beverages that may cause stomach aches is a good way to help prevent a stomach ache. This is especially the case if you are having a serving of another junk food. Coffee, alcohol, and carbonated drinks may upset your stomach by themselves or if consumed along with junk food. Sodas in particular can cause stomach aches because of the sugar and other ingredients they contain.


قلل من خطر الصعق بالكهرباء. استخدم بطاقة بلاستيكية قوية، مثل رخصة القيادة أو بطاقة الائتمان. استخدم مفكًا رفيعًا مسطح الرأس ذا يد. أدخل البطاقة في فتحة الأقراص المدمجة أعلى القرص العالق (بحيث يكون الجانب اللاصق للأسفل). بعد إدخال البطاقة، أدخل المفك فوق البطاقة. قم بإزالة المفك.

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As above, disconnect all power supplies from the CD player and make sure any electrical charge has been removed. Turn the car and CD player off and disconnect the battery's negative terminal.  Note: If done improperly, this method may scratch or otherwise damage your CD and/or CD player. As always, use caution, and, if you're ever in doubt, contact an auto repair expert. For this method, you want a card that's thin but sturdy. Use an expired credit card or a similar object - preferably, one that's not important, in case you lose it or it breaks. Stick double-sided scotch tape on one side of the card, near the edge of one of the two narrow ends. Alternatively, you can use single-sided tape, sticking the tape to the card, putting a twist in it, then wrapping it around the card several times. This method, though similar to the putty knife method above, differs in that it uses a screwdriver to assist with sticking the card to the CD. You'll want a fairly short, thin flat head screwdriver. Use a screwdriver that's as thin as possible, as you'll need to partially insert it into the CD slot. You may need to use the screwdriver to guide the card, ensuring it goes in above the CD and does not stick to the CD until after you get 1⁄2 to 3⁄4 inch (1.3 to 1.9 cm) of the card in. Use the screwdriver to gently press down on the card.  This should cause the tape on the bottom side of the card to stick to the top side of the stuck CD. With luck, the CD should come with the card. If not, try repeating the previous steps.


قلل من مستوى الضغط والتوتر. اهتم بشرب المزيد من المياه. تناول الأطعمة سهلة الهضم. قف ببطء. احصل على المزيد من النوم. تجنب اصطدامات الرأس.

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High levels of stress can cause changes in breathing rates and hormone levels, which can lead to dizziness or feelings of light-headedness and nausea. Certain anxiety disorders, such as panic attacks or various phobias also cause dizziness. As such, reduce the stress and anxiety in your life as much as you can by communicating your feelings and trying to resolve relationship conflicts. Becoming less overwhelmed may reduce your dizzy spells.  Sometimes a change of job, reduced hours, a different schedule or working more from home can reduce stress and anxiety issues. Natural stress-relieving practices you can try at home include meditation, yoga, tai chi and deep breathing exercises. Watching how-to videos online before you start can be helpful. Acute or chronic (long term) dehydration is also a common cause of dizziness, especially light-headedness. If your body doesn't contain enough water — due to either vomiting, diarrhea, fever or not drinking enough on a hot day — then your blood becomes a little thicker and your brain doesn't get the oxygen it needs, which can lead to dizziness. Furthermore, dehydration also leads to overheating (hyperthermia), another common cause of dizziness. As such, focus on drinking more water, especially on hot and humid days, and see if that positively impacts your dizziness.  Aim for about 8 eight-ounce glasses of water per day (64 ounces total) if you're physically active or outside on hot days. Avoid drinking alcohol and caffeinated beverages such as coffee, black tea, soda pop and energy drinks. Alcohol and caffeine are diuretics and make you urinate more often than normal. Another common cause of dizziness, light-headedness, headaches and overall lethargy is low blood sugar levels. Low blood sugar (hypoglycemia). Low blood glucose (hypoglycemia) is a common problem for diabetics who take too much insulin or people who skip breakfast and get too busy to eat the rest of the day. Your brain needs adequate glucose in the blood to function properly. As such, consider changing...


قلل نسبة الدهون في جسمك. قلل ما تتناوله من الصوديوم. ابنِ عضلاتك. أكثِر من التمارين الهوائية. اشرب الماء. تناول كميات أقل من الكربوهيدرات. استخدم مدرات البول بحذر. جرب المكملات.

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Having veins that bulge like a body builder's comes down to body fat percentage. The veins that will pop out are surface veins. The less padding you have between your skin and your veins, the more prominent your veins will be. Eat a diet focused on getting lean by decreasing your body fat.  Below 10% body fat for men should result in most major veins being visible. The lower your body fat, the more visible your veins will be, especially in hard to see places like your abs.For women, the body fat percentage should be around 15%.  To get this percentage of body fat, eat clean. That means loads of fresh vegetables and lean protein while skipping junk foods, soda, and dessert. Sodium causes you to retain water. When your body is retaining water, your skin puffs up, obscuring your veins.  Keep away from the processed foods and pretty much anything you haven't made yourself. Odds are if it's prepared outside of your kitchen, it's been doused in salt. Currently, 2,300 mg of salt is the upper limit daily recommendation. That's just one teaspoon of salt. The Institute of Medicine and the American Heart Association suggest 1,500 mg of sodium per day. To make this manageable, buy fresh and use herbs and spices to jazz up your palette. To build the kind of muscle that yields protruding veins, you need to focus on serious muscle building strategies. These muscles don't come from 3 sets of 10 reps that most people suggest for workout routines. Serious muscle building comes from 3-5 reps at a heavy weight. Start by doing 6 sets of 5 reps, but increase the weight you are lifting by 25%. Muscle needs to exert force to grow. Cardio is an excellent way to burn fat and get lean. High intensity interval training (HIIT) works great for this. HIIT workouts are when you do super high intense bouts of cardio with rest in between for 20-30 minutes. Examples of HIIT are cycling between short intense bouts of speed and rest or completing 10 100-yard sprints with 60 second rests in between. Drinking enough water keeps you hydrated and...


قللي مرّات غسل الشعر. ابحثي عن المكونات الطبيعية. تجنّبي استخدام أدوات تزيين الشعر الساخنة بكثرة. تجنّبي استخدام الصبغات القاسية. قومي بتمشيط شعرك بالطريقة الصحيحة.

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about 2-3 times a week. Keeping your hair clean is a must, but washing it too frequently may actually be thinning your hair. Each wash rinses out oils and nutrients produced by your scalp. Over time, this can cause your hair to become brittle and break, so try to wash your hair as infrequently as possible.  If you have very fine hair or you exercise (or sweat) a lot, you might need to wash your hair daily. Otherwise, skipping a day or two is perfectly fine. Use conditioner every time you wash your hair to restore moisture. If your hair gets too oily, it can actually look thinner, which is one of the drawbacks of washing your hair less often. To prevent this, invest in a dry shampoo. Shake the dry shampoo can and hold it 8–10 in (20–25 cm) away from your head, then spray it onto your roots in short bursts. Just like when you look for a regular shampoo, you should choose a dry shampoo that's formulated for your hair type. If you have very dark hair, look for a dark-tinted dry shampoo so it doesn't leave a chalky white film on your hair. When possible, avoid using a blow dryer, flat iron, or curling iron. These tools can burn the ends of your hair, causing split-ends and breakage. This, in turn, makes your hair look thinner. If you do want to use heat to style your hair, spray on a heat protectant first, and limit the use of hot tools to about once a week.  Let your hair air-dry when possible, and save styling tools for special occasions. If you don't like the way your hair naturally dries, apply frizz-fighting products to wet hair so that hair dries smoothly. Use the lowest possible temperature setting for your hair type. For example, thin hair may only need a temperature of about 200 °F (93 °C) while thick hair may require a temperature of 350 °F (177 °C). It can be fun and exciting to color your hair, but some bleach and other chemicals can have a drying-out effect that, when coupled with styling tools, can cause serious damage to your hair. Avoid using these harsh chemicals on your hair. If you really want...


قللي من استخدام أدوات التصفيف بالحرارة. اتركي شعرك منسدلًا كلما أمكن. استخدمي الشامبو مرتين إلى ثلاث مرات في الأسبوع على الأكثر. ربّتي على شعرك لتجفيفه بعد الاستحمام. قصي أطراف شعرك فور بدء ظهور الأطراف المتقصفة. انتقلي إلى استخدام أغطية الوسائد الحريرية.

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While they may make your hair look good for a few hours, hot styling tools like hair dryers, hair straighteners, and hair curlers can weaken your hair and hinder hair growth. Try to reduce your use of these tools or cut them out of your hair care routine. Do minimal hair styling, with minimal hair products, so your hair can stay healthy and grow out. If you decide to use hot styling tools, set them to a low heat setting, no higher than 325 degrees Fahrenheit, and apply a heat protectant spray, gel, or cream before you use the tool on your hair. This will help to protect your hair from drying out and breaking off. Pulling your hair back into a ponytail or a tight updo can lead to breakage and damaged strands. Rather than using clips, pins, and hair ties in your hair, go for a more relaxed look. Let your hair flow long and over time, it will grow out long and healthy. Reduce your shampoo use to only two to three times a week so you do not dry out or overwash your hair. This will allow your hair to stay strong and healthy, leading to better long term growth.  If your scalp gets oily or itchy due to underwashing, you can increase the amount of times you shampoo during the week. Alternatively, you can use dry shampoo to clean your scalp and hair in between washings. When you shampoo your hair, you should massage the shampoo into your scalp and try not to rub your hair with the shampoo. To keep your hair healthy, you should focus on conditioning your hair every time you shower. Conditioner is great for strengthen your hair, as it replaces the lipids and proteins in your hair shafts. You can also use a conditioning treatment to give your hair an extra boost, such as a treatment that contains natural ingredients to encourage hair growth and soothe your scalp. Rinse out your conditioner using cold water, which seals the cuticle. Avoid wrapping your wet hair tightly in a towel as doing this can cause breakage and put stress on the strands of your hair. Instead, use a dry towel to pat your hair so you do not tear, pull,...


قللي من تناولك للمشروبات الكحولية. اقلعي عن التدخين. حافظي على وزن صحي. حافظي على نشاطك الجسدي. أرضعي ابنك بشكل طبيعي. قللي من علاج الهرمونات. تجنبي التعرض للإشعاع. حافظي على أسلوب غذائي صحي.

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The more you drink, the more you increase your risk of breast cancer.  If you choose to drink alcohol, including wine, beer, or liquor, take steps to limit your consumption to no more than one drink per day. For every drink you have each day, statistics show that you are increasing your risk by 10% to 12% over those that do not drink.  The reasons behind the increased odds of breast cancer associated with all forms of alcohol are not clear, but there has been an association between blood alcohol levels and changes in the amounts of estrogens and other hormones that circulate in the blood. If you are a smoker, then take steps to quit. If you are a non-smoker, then don’t ever start.  Smoking has been linked to many forms of cancer and recent evidence is now suggesting it also increases the risk of developing breast cancer. The research found that you have a 24% higher risk of getting breast cancer if you smoke. Former smokers have a 13% higher risk of getting cancer compared to those that never smoked. Another study supports those numbers and adds that women who started smoking at an early age have a 12% increase in their odds of getting breast cancer. Women that started smoking before their first pregnancy have a 21% increase in risk. This may all sound like risk factors that you can’t control based on your smoking history, but you can control what you do now to decrease your odds. If you are a smoker, take steps to quit. Being overweight has been shown to increase your risk of breast cancer.  The odds of breast cancer are even greater if the weight gain, or obesity, developed after menopause. Women that gained their weight after menopause have a 30% to 60% higher risk of developing breast cancer.  Oddly, women that were overweight or obese before menopause have a 20% to 40% less likely to develop breast cancer compared to women of healthy weight. The reasons behind the weight changes and timing are not entirely clear but are thought to be related to hormonal fluctuations. There are many benefits to being...


قلم أشجار الخوخ خاصتك لتساعدها على النمو. اعرف متى عليك التقليم. اختر أدوات التقليم. اعرف إلى مدى عليك أن تقلم.

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Pruning may seem counterintuitive, but is actually incredibly beneficial in aiding new growth on peach trees.  Pruning your peach trees produces new growth, which in turn produces more fruit. Therefore, pruning yields a larger crop over time. Peach trees need to be open to sunlight, as shaded branches won’t produce as much fruit. Pruning them opens up all branches to the sun. Removing dead parts of the tree is necessary so that new branches can come in. If you intend on spraying your tree with pesticides, pruning allows for an equal coverage over the entire plant. The best time to prune your peach trees is early spring, after the last major cold snap of winter. Avoid pruning in very cold weather though, as this can reduce the trees’ cold-hardiness and total output of fruit.  The best month for pruning is typically February, but adjust this time based on your local weather. Prune older trees before younger ones to allow time for the new growth. Avoid pruning when the trees are blooming or shortly after blooming, because this can negatively affect the new growth. Prune your peach trees at planting or at the next spring (if done in the fall). It is better to prune a little late in the year than a little early. Use pruning shears for smaller, more manageable branches. Remove large limbs with loppers or a pruning saw. Wound dressing is available to put on branches post-pruning, but has shown to have little to no effect in preventing fungal growth. When you are cutting back branches, it is best to follow the “cat tossing” rule. All the branches on your peach tree should be wide enough apart that a cat could be tossed between each of them without ever hitting a branch.  A total height of 8–9 feet (2.4–2.7 m) is preferred when the tree is at its maturation. Prune the tree low to start, to encourage outward growth instead of upward. For big, full fruit, remove up to 90% of all developing fruit. A healthy tree will produce much more than it is capable of carrying, and must have most of it removed for the best output.


قلم إلى حجم 2.5 سم أعلى الخشب. لا تنزع الخشب بنفسك. قلم الأجزاء الميتة أو التالفة في الربيع.

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In the fall, after the second flush has come and gone, prune the stems down to an inch above the wood. Leaving them long will create space for snow to collect on the shrub and break it, or wind to blow off weaker branches. Pruning the shrub to prep for winter will make it much more likely to survive the harsh weather. Taking the time to do this will also help to prevent more of the shrub from turning to wood. The parts of the plant that turn to wood won't produce new lavender stalks; the stalks grow from new shoots that emerge from the shrub every year. A big, woody base is prone to cracking or rotting, so the idea is to keep it from getting too woody. Even though you don't want the base to get too woody, you can't cut away old wood on a lavender shrub. Some shrubs rejuvenate themselves when you cut back the wood, but lavender doesn't. What you cut won't grow back. Make sure you never cut the part of the shrub that has turned to wood. If you live in a place with heavy snows and harsh weather, your lavender bush is likely to lose a few branches over the winter. Examine the shrub in early spring, before it begins producing new shoots. Remove any broken or rotting branches to make way for new growth.


قلم الشجرة أثناء غرسها. قلم الشجرة حتى يكون طول الغصن المنخفض من الأرض 15 بوصة (38.1 سم)، فأنت لا ترغب أن يبدأ الفرع في الارتفاع كثيرا على الجذع لأن الشجرة عند نضجها ستنمو لتصبح مرتفعة جدًا. اختر أطراف سقالة الفروع في الصيف. قلِّم الأفرع القريبة من الجذع.

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As aforementioned, it is important to start the growth of your peach tree in the right direction by pruning at planting. If you plant in the fall, wait a few months till the next spring to prune. You don’t want the branches to start much higher on the trunk, because as the tree matures it will grow too tall.  The tallest branch should be about 30 inches (76.2 cm) from the ground total. Trim branches that are too long to meet this number. All branches should ideally grow at a 45 degree angle. If there are none near this measurement on your tree, prune all branches to a single bud and wait for more growth. Scaffold limbs are the largest branches on the tree, beginning at the trunk. To begin, choose 2-3 scaffold limbs, but this number may grow to 4-6 over time.  Scaffold limbs should form a radial pattern from the trunk, each facing away in a different direction. Scaffold limbs will house the lateral (smaller outward growing) branches as the tree matures. You want to cut the branches near the trunk, offering only a small collar of growth to prevent decay in the branches.  Make thinning cuts, or cuts that start at the origin of the branch, on trees younger than one year old. Heading cuts are used to remove parts of branches, rather than the entirety of the branch. Avoid doing this in a young tree though, to prevent unwanted suckers and water shoot growth near the top of the tree.


قلم صبار عيد الميلاد بعد مرور شهر على الإزهار تقريبًا. اجعل صبار عيد الميلاد يتكاثر بقطع أجزاء صغيرة على شكل حرف y من الساق. أعد التأصيص كل 2-3 أعوام.

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This will encourage the plant to branch out, especially after a period of "rest" has been granted. It will not look very pretty after the blossoms have faded. Some people wait until March or so, when new growth begins, to prune the cactus. As mentioned before, cease watering for 30 days post-bloom. When you see new growth forming, you can begin watering again. Each section must consist of two or three joined segments. Allow each section to dry for a few hours before pushing them into a 3-inch pot that contains the same potting soil as the parent plant. Plant halfway down the first segment and water sparingly to prevent rot from developing. Treat the cuttings as mature plants. In about four to six weeks, the cuttings should have rooted and will begin to show some new growth. They grow quickly, and should take in about two or three weeks. You can fertilize after the cutting has grown one new segment. Your plant should be fine for a couple of years unless the root system gets diseased or harmed. Apart from this, a new pot is needed when the roots have filled it or when the soil has been officially depleted of nutrients. Most people do this in the spring.  When replanting or repotting, use new, fresh soil. It's worth the few extra dollars since it will probably be sitting in that soil for a long time. Your plant is a living thing like you, so it deserves the best. The best time for repotting is between February and April, about once every three years. Just be sure not to give it a pot that's too big; the Christmas Cactus flowers best when it's pot-bound.


قلِّل إمدادات الطعام التي يحصل عليها الجوفر أو امنعه من الوصول إليها. استخدم السلال المضادة للجوفر لحماية نباتاتك. استخدم نشارة الخشب كمصدات بين التربة التي تتخذ فيها حيوانات الجوفر جحورًا وبين نباتاتك. قنن كمية النباتات التي تزرعها في حديقتك أو فكِّر في زراعة حديقة صخرية أو مائية. ابنِ سياجًا للحديقة لكن تأكد أن جزءً من السياج يمتد تحت الأرض، فهذا السياج صعب التسلق رغم أن حيوانات الجوفر جيدة القدرة على حفر الجحور. ابنِ بعض أحواض النباتات المرتفعة عن الأرض بدلًا من ذلك.

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The less gophers have to eat in your garden, the sooner they will move on to other yards. This does not necessarily mean that you have to get rid of all your plants, vegetables, and flowers. If you can keep the gophers from getting to your tasty plants, they will move on. Here are some ideas to get you started: Plant vegetable and other vulnerable plants in gopher baskets. These are baskets made of chicken wire that protect the young roots until they are well established. Gophers seem to dislike the smell and taste of mulch. Instead, consider planting a rock garden or a water garden. Water gardens can be very beautiful, and you can place aquatic plants in them. While gophers are good at burrowing, they are bad at climbing. Buy some wire mesh from your local nursery or home improvement store. Place it around your garden. Make sure that it extends at least 12 inches (30.48 centimeters) underground. This will prevent the gophers from burrowing under it.  Make sure that the fence is a few inches tall above the ground. Try to make the underground part of the fence curve away from your plant bed in an "L" shape. This will confuse the gophers, and prevent them from digging deeper (below the bottom of your fence. This will involve building some planters and filling them with soil. You can then place everything into those planters. For ultimate security, consider lining the bottom of your planters with chicken wire to prevent the gophers from digging under the planter walls and into the planter itself.


قلّل عوامل الإلهاء. قسّم العمل. كن مسئولًا. نظّم المساحات التي تتواجد فيها. قم بإدارة الأعمال الورقية. استخدم تقويمًا أو أداة تذكير. ادفع المستحقّات اوتوماتيكيًا. ابحث عن مجموعة دعم.

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At work, you need to minimize external distractions. If you don't have your own office, this might be difficult. If this is a problem, try to see if there is an empty conference room where you can work, especially if you have a big project you're working on that needs to get done. If you can't, change your work space to make it more conducive to work. Move your desk to face the wall, keep clutter off of your desk, and stay away from chatty coworkers. If it still is a problem, see if it's possible to use noise-cancelling headphones or a sound machine to drown out all the other distractions. ADHD can make large projects seem daunting and overwhelming, which often causes adults with ADHD to look for an escape route. Instead of giving in to the panic, break down your task into manageable chunks. You can break them up into units as small as necessary to make you more comfortable. If you boss or professor gives you a project that is due in a month, break it up into daily tasks that need to get done. Write down what has to happen each day and highlight them once you are done.  If daily tasks are still too daunting, try giving yourself hourly tasks instead. Write them out in the same way and do them as they come up. Once you've completed each task within the time frame, congratulate yourself and give yourself a small reward. Make sure it is brief and doesn't interfere with the task at hand, but acknowledge your good work. It may be easier to cope with projects and maintain schedules if you make yourself accountable to another person. At work, find a trusted coworker, supervisor, or mentor to help keep you on track. If you are using any other coping strategies, let them know so she can ask you about your progress. At home, ask your partner, spouse, a family member, or trusted neighbor to help. Make sure you break down what exactly you need her to do. If necessary, give them lists of the things you are working on to make sure you have to answer to someone about them. Whether at home or at work, you need an organized...


قلّل من تعرضك للعوامل المحفزة للأكزيما. اختر أنواعًا من الصابون والمرطبات خالية من الروائح والصبغات القوية. أبقِ يديك جافتين. رطّب يديك كثيرًا. ارتدِ القفازات المبطنة بالقطن إذا كنت ستعرّض يديك للمواد المهيجة أو المسببة للحساسية. اخلعي الخواتم من يديكِ عند تعرضها إلى المواد المهيجة أو مسببات الحساسية. اسأل طبيبك عن استخدام الكلور والماء لعلاج أكزيما يديك. تخلّص من الشعور بالضغط.

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After your doctor performs a patch test, you should know what triggers are causing or intensifying your eczema. Do the best that you can to prevent any exposure to these triggers to prevent eczema in the future. Switch to a different type of household cleaner, ask someone else to handle the food that is causing your eczema, or wear gloves to create a barrier between your hands and the substance. Eczema of the hands may also be caused by dyes and perfumes in soaps and moisturizers. Steer clear of any soaps and moisturizers that include artificial fragrances or colors. Look for products meant for sensitive skin or all natural products. If you know that a certain soap or moisturizer causes your eczema to flare up, do not use it.  Consider using plain petroleum jelly in lieu of a moisturizer; it is less likely to cause a reaction and may even be more effective at moisturizing.  Don’t wash your hands too frequently. While it is important to remove irritants from your hands if you are exposed, frequent hand washing may cause your eczema to get worse. Avoid washing your hands except when they are soiled. Hands that are often wet or damp are at increased risk for hand eczema. If you spend a lot of time washing dishes by hand or doing other things that keep your hands wet, try to cut back on these activities or reduce hand wetness any way that you can. For example, you could use a dishwasher to wash dishes instead of hand washing them or at least wear gloves to keep your hands dry while you are washing dishes.  Dry your hands immediately after washing them or getting them wet. Make sure that they are completely dry. Take shorter showers to reduce the amount of time that your hands are wet. A good moisturizer is essential to preventing eczema flare-ups. Make sure that you use a moisturizer that does not irritate your skin. Ointments are usually the best options for hand eczema, they moisturize better and cause less stinging and burning when applied to irritated skin. Keep a small bottle of moisturizer with you at all...


قلّم أشجار البلوط الصغيرة من منتصف الشتاء لآخره، أو من يناير لمارس. جهز أدواتك للتقليم. حدد الفرع الرئيسي والمهيمن في الشجرة. اقطع الأفرع بعيدًا عن عُنق الفرع. حافظ على تاج الشجرة الكامل. واظب على تقليم الشجرة كل عام للحفاظ على شكلها.

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Trimming your tree during the winter months allows it to care for its wounds in spring when it will recover more quickly.  Limit trimming only to dead or broken branches on newly planted trees. Two to three years after planting you can begin developmental trimming to shape the tree. Learn the growth habits of your particular type of oak tree Before trimming, you’ll need to soak your clippers and saw blade with 9 parts water and 1 part bleach. Then rinse the tools off and let them air dry. To create a healthy oak tree that create beautiful shade, you need to develop one dominant branch on the tree. Look at your tree and notice the largest branches. There maybe 2 or even 3 branches that are all large and a similar size to each other. As the tree grows, these will turn into multiple leaders and create a weaker tree.  Decide which branch looks like it is the most vertical and centered on the trunk  and choose that one to be the dominant leader.  Trim the other branches that may turn into other leaders by reducing their size to allow more sunlight to reach the dominant leader you chose. Keep the dominant leader long. The branch collar is the swelling at the base of the branch where it begins to connect to the trunk. Trimming branches down to the branch collar will hurt the main trunk of the tree causing it damage to important tissues necessary for growth.  Shorten large branches by cutting them back to a lateral branch or bud. Always make angled cuts to encourage growth Never remove more that one third of the tree’s canopy in a single season. The tree depends on a healthy crown to create food from the sunlight and grow healthy roots in the ground. This is especially important when the tree is young. You need to prune young trees yearly to keep them growing healthily. Make sure the dominant leader is always the largest branch and trim back any large splits. Trim the branches that will prevent your tree from growing how you want it to:  Dead, diseased, or broken branches Branches that cross over or rub other...


قلّم الأوراق التالفة والميتة باستخدام مقص التقليم، فسوف يساعد ذلك على إبقاء شجرة المال بصحة جيدة. شكل شجرة المال بمقص التقليم. قلّم الشجرة خلال فصل الربيع والصيف لإبقائها بحجم صغير (اختياري).

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This will keep your money tree looking healthy and green. Dead leaves will be brown and wilted, and damaged leaves will be torn or broken off at the stem. When you notice a dead or damaged leaf, clip it off at the base of the growth using the shears. It's OK if you don't trim off the dead or damaged leaves on your money tree. Your tree just may not look as healthy as it could if you did trim them off. To shape your money tree, look at the tree and imagine the outlines of the shape you want. Then, look for growth that's extending outside the boundary of the imaginary lines. Take your pruning shears and clip off the part of the growth outside the boundary line. When you're clipping off the growth, clip right after the leaf node that's nearest to the boundary line. Money trees traditionally have a round shape, but you can give yours a square or triangular shape instead if you'd prefer. If you want your money tree to get bigger, avoid pruning it. To prune your money tree, use pruning shears to cut off unwanted growth right after the leaf node at the base of the growth.


قلّم التوليب مع بداية ذبول الأزهار ولكن مع الاحتفاظ بلونها الجذاب. اقطع التوليب بزاوية على مسافة ١٫٣ سم أسفل الساق على الأقل. تجنب قطع الغطاء الورقي أثناء تقليم الأزهار. ضع أزهار التوليب في مزهرية الديكور المملوئة بالماء. اقطع عند قاعدة الساق باستمرار كل يوميْن إلى ثلاثة أيام. استبدل الماء في المزهرية يوميًا.

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To maximize your bloom time, cut your tulips when they are in the advanced bud stage. This is when the flower hasn’t quite emerged, but the bud is close to blooming and the color of the flower is visible. The flower will fully bloom in 1-4 days. You’ll see a pink or purplish color from within the mainly green bud, for example. Using a sharp knife, garden shears, or scissors, make your cut on the stem at angle. Cutting the plant at an angle keeps it healthy and promotes regrowth. You can cut your tulips to any desired length. For a standard vase size, cut the stem to around 12–18 in (30–46 cm). Only cut the stem of your tulip plants, rather than trimming the leaves as well. Make your cut towards the base of the plant, but ensure there are no leaves in the way. This keeps your plant healthy. Leaving the foliage in place helps the plant build up energy for next year. Fill up a vase of your choosing about ⅔ of cool water, and then place your tulips inside. You can fill up your vase with many tulips, or you can also add other flowers or floral accents.  Avoid adding paperwhite narcissus or daffodils to your tulip vase. These flowers exude a gummy sap that can harm your tulips. Using floral preservative is not necessary for tulips. If you want to use one, simply shake it into the water before you place your tulips into the vase. Use a knife to cut the end of the plant at an angle, removing about 1⁄16–1⁄8 in (0.16–0.32 cm) of the stem. A knife is the preferred tool to make the cut, as scissors can crush the stem and make it more difficult for the plant to absorb water. To maintain the health of your tulips, dump out the water every day. Then, fill your vase up with cool water. With proper care, your tulips can last 7-14 days in a vase.  This helps the plants absorb water and extend their vase life. Tulips stay fresh the longest in cold water, rather than warm or hot.


قم بأداء 150 دقيقةً من التمارين الهوائية. قم بأداء التدريب المتواتر ليومين أو ثلاثة. زد أنشطتك الحياتية. تخل عن أطعمة ما بين الوجبات.

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Cardio or aerobic exercises are the activities that are responsible for higher calorie burns. Combined with a diet program, cardio can help you lose weight quickly.  The USDA recommends participating in at least 150 minutes or about 2 1/2 hours of moderate-intensity physical activity each week. But if you're looking to burn even higher amounts of calories, aim for 300 minutes each week.  Moderate intensity activity will differ for everyone. You should aim to be out of breath and sweating slightly and be able to sustain the activity for at least 20–30 minutes. Include exercises like: fast walking, jogging/running, swimming, kick boxing or using the elliptical. In addition to your cardio, you may want to consider incorporating higher intensity interval training, or HIIT.  HIIT can help burn additional calories each week.  HIIT is a newer type of exercise. The studies that have been done show that you can burn a significant amount of calories in a shorter amount of time. In addition, your body burns more calories from fat.  HIIT is also great for increasing your overall metabolism or your body's ability to burn additional calories for hours after you've completed the exercise — sometimes up to 24 hours.  An example of a HIIT exercise would be: 1 minute of sprinting followed by 1.5 minutes of a moderate jog. These activities would be repeated for about 20 minutes, plus a 5 minute warm up and a 5 minute cool down. To continue to increase your overall calorie burn for the week, try to increase your movement throughout the day. The more mobile and active you are in general, the more calories you burn per day.  Lifestyle or baseline activity are things you do on a typical day — walking to and from your car or doing household chores. Increase your participation in these types of activities and increase your steps as much as possible. Try taking the stairs a few extra times, walking the long way to and from your destination, parking father away or doing a quick jog in place during a commercial break. Including a...


قم بأداء بعض تمارين الضغط. جرب تمارين الجلوس. جرب القرفصاء. أتقن تمرين تعليق مفصل الفخذ. جرب الاندفاع الخلفي. اختر تمارين الضغط فوق الرأس.

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This exercise engages the front of your body in the arm and chest area. Start in a high plank position with your palms flat on the ground underneath your shoulders. While keeping your back straight, lower your body and then raise your body by bending at the elbow. Strengthen your abdominal muscles with sit-ups. Start by laying flat on your back with your feet flat on the floor and your hands supporting the back of your head. Engage your abdominal muscles, exhale, and keep your neck and back straight as you sit up. Then, inhale as you lay back down. This exercise works your lower body. Position your feet shoulder-width apart, and bend at the knees while raising your arms. You thighs and arms should be parallel to the floor. Keep your back straight and avoid extending your knees past your toes. Hip hinges flex the hip muscles and also work the lower body, but in a different way than the previous exercise. Bend at the waist and extend your arms forward, palms facing down, straight over your head. While this does engage your leg muscles, it also strengthens your core. Step back with one foot and lower your back knee almost to the ground. This exercise will strengthen your shoulders, upper back, and the back of your neck. Start with your feet shoulder-width apart, hold your fists just outside your shoulders with your arms bent, and then extend your arms straight up over your head while your palms face each other.  If you’re comfortable with it, do this exercise while holding a couple of lightweight dumbbells in your hands. You can adjust your hand positioning in order to pull a resistance band and strengthen the same areas of your body. Turn your palms toward you while making fists and raise your arms straight up above your head.


قم بإجراء تقييم كامل للعلاقة الزوجية. اهتمي بتقييم سلوكيات زوجك الجسدية. احكمي بشكل نقدي على سلوكياتك الخاصة. اشعري بالثقة في إحساسك الداخلي. تحدثي مع زوجك. قرر ما إذا كانت هذه العلاقة جديرة بالعمل على إصلاحها أم لا.

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Think back over the course of your relationship to assess whether it is still fulfilling and happy for you both. Usually, if you take the time to look closely and think critically about your relationship, you can notice some red flags that something is wrong.  The most common warning is simply when your partner tells you that something is wrong, but you dismiss their complaint. Some common phrases are, "This marriage isn’t working," "I'm not happy," "I need more than this."  More frequent arguments in a relationship can signal that a partnership is in trouble. Whether those conflicts are the result of an infidelity or the infidelity is a response to being in an unhappy relationship, fighting with your partner more often can be a sign that your relationship needs work. Unconstructive criticism by your partner could be a sign that something is wrong. If your partner becomes overtly critical, telling you to "Go to the gym," "lose weight," "talk to a therapist," they could be dragging you down to subconsciously justify their infidelity. If your partner is practicing infidelity, they may touch you less often or exhibit different sexual behavior. They may appear distant or distracted.  Pay attention to whether your partner seems less interested in being intimate with you. If they are receiving affection from another person, they may be less likely to need it from you. Take note of the way your partner touches you throughout the day. Has he or she stopped holding your hand or showing casual signs of affection? Greater physical distance between yourself and your partner could signal emotional distance as well. Notice during your intimate moments together if it feels different from usual. Your partner may demonstrate new sexual techniques that they have recently learned or practiced with someone else. Think about whether you have been neglecting or ignoring your partner and your relationship, or if you have been treating him or her unkindly. Try to assess your behavior honestly, and from the other person’s...


قم بإجراء مسح (DEXA مقياس امتصاص الأشعة السينية ثنائي البواعث). قس وزنك تحت الماء. احصل على قراءة NRI (تفاعل الأشعة القريبة من تحت الحمراء).

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For a very accurate determination of your body fat percentage, visit a facility that has a dual-energy x-ray absorptiometry (DEXA) scanner. A DEXA scan involves x-ray technology that's used to estimate muscle tissue, bone mineral density and fat tissue in all regions of the body with a high degree of accuracy. It uses a combination of two x-rays to calculate body composition in various body segments, so you can see which part of your body holds the highest percentage of fat (or muscle). The scan imparts about as much radiation to your body as the TSA body imaging devices at airports, which is not very much. A DEXA scan is considered the gold standard of determining fat percentage in your body as a whole, as well as regional parts such as arms and legs.  Unlike MRI or CT scans, a DEXA scan doesn't involve lying inside a claustrophobic tunnel or enclosure. Instead, you lie on your back on an open table and an X-ray scanner passes slowly over your body — the procedure usually takes about five minutes, although it depends what part of your body is being scanned. Most major universities (exercise physiology labs) and many healthcare facilities have DEXA scanners. Ask your doctor for a referral to one in your area. They were originally developed to measure bone mineral density. The cost ranges from $100-200 USD out of pocket if your health insurance plan doesn't cover it. Since muscle tissue and bone is much denser than fat tissue, determining body density is helpful for understanding body composition. With underwater weighing, you are submerged in a water tank and the amount of water that's displaced is measured, which is used to calculate tissue density and full-body composition of fat. The more water you displace, the more bone and muscle tissue you're assumed to have, so the lower your fat percentage. Underwater (or hydrostatic) weighing is a very accurate measure of body fat percentage — its error is only 1.5% if the test is performed according to guidelines.  The main downside to this method of measuring fat...