While you don’t need to rush your shots or run to your ball, it is important to be ready to hit when it’s your turn. Know when it’s your turn, and limit your practice swings to 1 or 2 before hitting your ball. Golf is a social game, so chatting with others in your group is expected, but not when someone is about to take a shot. Too much talking during a shot can distract the person and throw them off. ” if there’s a chance your ball will hit someone. This is very important when you’re starting out, because your shots may not go as expected. Don’t wait to yell; the moment you see your ball heading toward a person, yell “Fore!” as loud as you can so they look up and get out of the way of the ball. A flying golf ball can seriously injure a person if it hits them. This step is important for safety as well as being common courtesy. When someone is about to take a shot, stand off to the side several yards away and a bit behind them so as not to distract them. Don’t stand or walk between a person taking a shot and their target. Stay alert of other players not in your group who are using the course. Occasionally balls from other players will travel onto your hole; don’t touch the ball and allow the person to come get the ball themselves. If you can’t find a ball, spend only about 5 minutes searching for it. After that, take a 1-stroke penalty and do another shot from the location you shot from. To do this shot, stand as close to where you were and “drop” the ball by holding it out at shoulder length and dropping it to the ground. If you lose your ball from tee-off, just take the penalty stroke and return to your tee to make the shot again.

How would you rephrase that briefly using Spanish?

Síguele el ritmo a tu grupo. Grita "¡Bola! Mantente fuera del camino de los tiros. Busca una pelota perdida únicamente durante 5 minutos.


While you don’t want to become reliant on others for validation, it can help you to talk with your friends about your feelings. You may discover that your friends find things attractive about you that you hadn’t even thought of. Get a hug! Hugging and physical contact with loved ones releases oxytocin. This powerful hormone helps you feel loved and connected to others. It also boosts your mood. The physical warmth from a hug may also help you feel better. If you’re insecure about your appearance, you may avoid going to parties and gatherings because you worry about how others will view you. You may be afraid of being judged. While it may seem easier to stay at home, it won’t do anything to help you get over your insecurity or your anxiety.  Rank your fears on a scale from worst to not-so-bad. For example, a hurtful comment to your face might rank as a 9 or 10. Being talked about might be a 7 or 8. What do you think will happen if you go to that social gathering? Write down your predictions and what you are afraid of. Test these fears. The only way you’ll be able to test whether your perceptions are accurate is to test them. Go to the party. Present yourself with the confidence and positivity you’ve learned. Try not to do “safety behaviors” such as avoiding eye contact or hiding in a corner.  Observe what happens. What evidence do you have for your perceptions? For example, if you’re worried that everyone at the party will think you’re “too fat” to be wearing a cocktail dress, consider what evidence you have for that assumption. How do you know that’s what they’re thinking? Have other people at the party in a similar situation experienced this? Try to keep from catastrophizing. Argue with that mean inner critic. People may make hurtful jokes or comments about your appearance without realizing how it affects you. Others may make hurtful statements because they have never been taught not to judge others. Calmly let the person know how they're hurting your feelings and ask them to stop. If they do not stop their...

How would you rephrase that briefly using Spanish?

Pídeles apoyo a tus amigos. Enfrenta las ansiedades sociales. Evita a las personas que te den una imagen negativa de ti mismo. Reconoce las señales de los trastornos alimenticios. No afrontes los pensamientos negativos graves tú solo.


While you have characters in some sense in nonfiction (depending on what you’re writing), your characters in fiction will need to be created from the ground up, so creating character sheets can be helpful.  Write down their physical characteristics, their likes and dislikes, and what keeps them awake at night. Think about what motivates them and what they fear. Draw a diagram of how your characters interact. You can base these characters on people from your real life, if you chose, but you should probably disguise them somewhat. Don't forget to give your characters quirks, flaws, and personalities.  Your readers want real characters they identify with. Also, include diversity; your characters should reflect real life. What do they want that makes the plot move forward?  It’s their desires and their secrets that will help you tell the story. Dig deep into your own emotions. If you’re emotionally honest through your characters, your readers will be able to tell. Dialogue can be really difficult to write at first.  Try reading it aloud to see if it sounds awkward; you’ll be able to tell. You don’t have to use full sentences, as we often don’t speak in full sentences in real life. When writing dialogue for your story, think about whether it moves the plot along or not. If it doesn’t, cut it out. Decide who’s going to be telling the story, as well as what the readers know and what the characters know.  Choose first or third person, and stick with it throughout the story. The point of view that you choose will have a large impact on the perspective of the story, so give this decision a good amount of thought.

How would you rephrase that briefly using Spanish?

Llena hojas para cada personaje. Haz que tus personajes sean únicos. Piensa en cómo las motivaciones de los personajes avanzan la trama. Intenta crear escenas cortas con tus personajes, incluyendo diálogo. Elige un punto de vista.


While you have the swamp cooler apart, use a few drops of lubricating oil on the motor and fan. Use a few drops to lubricate the parts. You should also check the fan belt. Make sure there is tension and it is not sagging. The fan belt should only move about half an inch. Cut new fiber pads from the padding roll using shears. Use the old fiber pads you pulled out at the beginning to cut the shape of the new pads. Install the pads in the same places you removed them. Cut the water back on. Let the water reservoir refill. Double check to ensure the panels are properly attached. Then, plug the cooler back in and turn it on. Check to make sure the pump and fan are working.

How would you rephrase that briefly using Spanish?

Comprueba las piezas mecánicas. Instala almohadillas de fibra nuevas. Rellena el depósito. Vuelve a colocar los paneles.


While you likely don’t need to worry, it’s best to get emergency care if you may be having a gallstone complication. This will help you find faster relief so you can get on the road to recovery. Visit an emergency room or call for a same-day appointment if you have the following severe symptoms: Abdominal pain that’s so bad you can’t get comfortable Yellowing of your skin and the whites of your eyes High fever Chills Your doctor will ask you about your symptoms, then they’ll likely recommend a few tests. This helps the doctor verify that you have gallstones and make sure that you aren’t suffering from any infections or secondary conditions. They’ll likely do the following tests:  Imaging tests like an ultrasound, CT-scan, or MRI to look for gallstones. Endoscopic tests to check for gallstones. A complete blood count (CBC) to look for an infection, jaundice, pancreatitis, or other complications. Your doctor will discuss your symptoms with you, as well as how they’re affecting your life. Additionally, they’ll explain your risk of developing complications because of your gallstones. You may be able to choose the following treatment options:  If your gallstones aren’t interfering with your life, your doctor may recommend watchful waiting. This means you don’t need medical treatment yet. If your gallstones are interfering with your life, your doctor may try non-invasive treatments to help remove them. This may include dissolving the stones with bile salt or a drug called Actigall. Alternatively, they may use high-frequency sound waves to break up the stones. For serious or recurring gallstones, your doctor may recommend surgically removing your gallbladder. This is a common, simple procedure, though you may experience diarrhea during recovery.

How would you rephrase that briefly using Spanish?

Conoce los síntomas. Acude al doctor para que te examine. Discute con el doctor sobre tus opciones.


While you may be tempted to reach for the contouring makeup, it can actually accentuate your masculine features. Instead, go for a blendable cream highlighter, which can soften your bone structure and make you look more feminine.  For example, adding a little highlighter to the inner corners of your eyes and the area just beneath your inner eyebrows can soften your browbone. You can also use highlighter to add a subtle glow to your nose and cheekbones. Gently dab or swipe the highlighter on and then blend it in with your fingertips or a makeup brush, using small, circular motions. Concealer can even your skin tone and also cover up more obviously masculine features, like a 5 o'clock shadow. If you have traces of facial hair even with a smooth shave, dab a little concealer along your beard line and above your upper lip and gently blend it in with your finger. Tap a little under your eyes as well if you have dark undereye circles.  Concealers with peach, orange, or reddish undertones are great for hiding a beard shadow. Don't rub your concealer when you're blending it. Instead, gently tap it with your fingertips until you get the look you want. Start with a small amount of concealer, then slowly build it in layers until you get the desired amount of coverage. A matte foundation with full coverage is good for giving your skin a smooth, feminine appearance. It's especially useful for hiding telltale signs of shaved facial hair. Apply the foundation with a makeup sponge or your fingertips after using a highlighter and concealer.  You can give yourself an even more soft and feminine look by adding a little setting powder after you put on the foundation. Choose a foundation that matches the skin tone on your jawline (rather than your hand or your face) for the most natural look. When applying your foundation, start from the center of your face (your nose, forehead, and chin) and blend it outward toward your neck, hairline, and the sides of your face. Buff the foundation into your skin with a brush, makeup sponge, or...

How would you rephrase that briefly using Spanish?

Usa un iluminador para suavizar tus rasgos. Cubre la barba incipiente y las ojeras con corrector. Empareja la textura de la piel con una base mate. Aplica un rubor reluciente para lograr una iluminación más femenina. Levanta las cejas para que parezcan más femeninas. Usa una máscara para resaltar las pestañas. Dales volumen a los labios con un delineador labial y un iluminador. Péinate el flequillo de lado. Suaviza el nacimiento del cabello con sombra para ojos.


While you may be trying to avoid a costly trip to the dentist, you may end up spending more in the long run — and causing yourself a considerable amount of pain — if you try something that damages your teeth or gums. Even just a call to your dentist's office to verify the safety of your chosen at-home method is a good idea. Whitening your teeth at home without a consultation with your dentist is risky and could damage your teeth or mouth. Put some toothpaste on a toothbrush and then sprinkle some baking soda on it. Brush your teeth with this. Baking soda helps to remove the stains from the enamel, which is the outermost layer of the tooth. Do this step regularly, and you'll be on your way to having those Pearly Whites for the rest of your life! Mix baking soda and hydrogen peroxide to form a sort of "toothpaste." Brush your teeth with this paste, but not too often. Use 3% hydrogen peroxide in your mixture. Hydrogen peroxide is the active ingredient in many over-the-counter teeth-whitening remedies. It functions by the process of "oxidation," which is a chemical reaction that helps to whiten teeth. There is a substance called "lauric acid" found in coconut oil; this can help to prevent bacteria-induced discoloration of the teeth. It may sound unpleasant, but the taste is actually not too bad when you try it!

How would you rephrase that briefly using Spanish?

Habla con el dentista antes de probar los métodos caseros. Blanquea tus dientes con bicarbonato. Blanquea los dientes con agua oxigenada. Enjuágate la boca de 10 a 15 minutos con aceite de coco.


While you may feel compelled to comfort your dog with snuggling, treats, and petting, this can actually reinforce the fearful behavior. Instead, do your best to behave normally, treating your dog as you always would, and pretend not to notice her fear. This may be difficult and seem cruel, but petting and feeding your dog treats when she is afraid is in fact rewarding the behavior you are trying to stop. If your dog cannot see (or hear) outside, it may help him to forget about what's happening. Close any windows, curtains, or blinds to help comfort your dog. Take him to an area of the house where he’s less likely to be disturbed. The sound of music may help to drown out distressing sounds. What’s more, studies have shown that classical music can have a very calming effect on dogs in stressful situations.  Begin with something classical, like Mozart. Experiment with different types of music to see what your dog enjoys. If your dog has a crate, allow her to lie in it during the storm. If no crate is available, create a cozy den with blankets and dog items. Place some laundry that smells like you in the safe area to add a soothing effect.  If using a crate, it may help to drape a blanket over it. Leave the door to the crate open so she doesn’t feel trapped. Don’t close your dog in a room. Allow her to have some space without feeling trapped. " A thundershirt is a snug garment designed to target calming pressure points. This has a similar effect to swaddling a baby, and can be very calming to your dog when he's distressed.  Place the garment on your dog. Use the velcro straps to tighten. This can also be used to calm him in the car. Engage in fun activities that your dog likes. This will keep her mind off the storm and help her to cope.  Toss a ball. Wrestle with chew toys. Try playing toys that dispense food or treats. If your dog’s anxiety is severe, schedule an appointment with his vet to talk about it. Ask about prescription anti-anxiety medication options.  You may try the dog versions of Xanax, Klonopin, or...

How would you rephrase that briefly using Spanish?

Actúa de forma tranquila y relajada con tu perro. Cierra las persianas o ventanas. Pon música tranquila. Dale un lugar seguro. Viste a tu perro con un “chaleco antiansiedad”. Distrae a tu perro. Utiliza un medicamento antiansiedad.


While you may not like your present situation, you can accept what you cannot control. You can’t, for instance, send magically money into your bank account or a lover back into your life, but you can accept that it is part of your reality. While practicing acceptance isn’t easy, it allows you to diffuse stress and live more peacefully.  When things aren’t going your way, take a few breaths and say to yourself that you are accepting what's happening, even if you do not like it. You can practice acceptance in all parts of your life, not just when in the thick of hard times. Practice acceptance when sitting in traffic knowing that you will be late to your appointment, when the kids are sick and are screaming, or when you’re disappointed in your school grade. While most events are out of your control, do take care of what is within your power. If you feel like everything in your life is out of control and you can’t seem to get a foothold, take a pause. Recognize what you can actually master and resolve to control it. And even if you cannot control the situation, you can control your reaction.  Write a list of all of your stressors, then recognize which problems have a solution. You may be out of groceries, which can be solved by going to the market (or asking a friend to help you out). Don’t depend on people to make your decisions for you, assuming that they know better for you. It’s your life and only you are responsible for your decisions. While emotional pain is inevitable and a part of every person’s human experience, there is no need to suffer. Suffering is a mindset based on ruminating thoughts (living in the past), blaming other people, or telling yourself how miserable you and the situation are. You can’t glide through life without experiencing pain, but you can learn to decrease your suffering.  This doesn’t mean ignoring your feelings or pretending they don’t exist; it’s about changing how you think about your situation. Instead of believing that you are so unlucky, say that you aren't happy about the...

How would you rephrase that briefly using Spanish?

Elige la aceptación. Controla lo que puedes controlar. Date cuenta de que el sufrimiento es opcional. Aprovecha este tiempo para aprender más sobre ti mismo. Practica la compasión. Sé agradecido. Ríete y diviértete.


While you may not need to avoid your friend altogether, you should certainly avoid romantic scenarios together. Putting yourself into a situation in which you might develop even stronger feelings or be tempted to act on those feelings will only lead to frustration and may adversely affect your friendship.  Resist the urge to enter date-like scenarios, such as going to the movies as a couple or dining at a romantic restaurant. If you're above the legal drinking age, it may be best to avoid drinking with or around your friend. People often have lowered inhibitions when they're intoxicated, and you could end up making bad decisions. If you and your friend need some distance, you may want to decide in advance what that time frame might look like. You'll most likely want to return to having a normal friendship at some point, though this may take longer for some people than for others. Setting a rough time frame can help you track any changes (or lack thereof) in your feelings and determine when it's safe to spend time alone together again. The time period you need apart is entirely subjective. Some people may need a few weeks, while others may need months or years. It's an extreme reaction, but for some people moving away is the best option. If you don't think your feelings for your friend will ever diminish and you're worried about how it may affect your relationship, you may want to consider a geographical change to fix the situation.  You don't have to move far. Even moving to the other side of town or the next town over could make it sufficiently less-convenient to see one another. Remember that moving away is a drastic change. A decision like this should not be made lightly over a low-key crush.

How would you rephrase that briefly using Spanish?

Evita los escenarios tentadores. Determina el momento correcto para volver a la normalidad. Considera la posibilidad de mudarte.


While you may want a quick fix if your shoulder blade is sticking out and causing you pain, patience is often the best approach. With the right mix of rest and rehabilitation, many cases of WS can be cured without undergoing surgery and its associated risks. Don’t try to diagnose or treat WS on your own. See your doctor if you have a protruding shoulder blade or if there's pain in your shoulder area that limits your ability to do daily activities like brushing your teeth or pushing a shopping cart. Your doctor will want you to rest your shoulder, but targeted and professionally-supervised physical therapy will usually speed up the healing and strengthening processes. Ask your doctor and friends to recommend good physical therapists in your area, and ask your insurer for a list of in-network providers.  During physical therapy sessions, you’ll do targeted range-of-motion and scapula-strengthening exercises. You’ll probably also be shown exercises to do at home. Recovering from WS is a long-term process, so plan on attending physical therapy sessions for several months, and possibly 6 months or more. Massage therapy may be a part of your physical therapy program or occur separately. It can help ease pain due to WS and loosen tight muscles in the area.  Ask your doctor and physical therapist for recommendations. Medical massages will likely be more beneficial, but spa-style massages can also help. If massage therapy has been recommended by your doctor, you'll probably attend sessions for at least as long as your physical therapy sessions -- possibly 6 months or longer. Massage therapy may or may not be covered by your insurer. For short-term WS pain relief, some people respond better to heat, while others prefer icing the area. Consult your doctor or physical therapist for advice, and try each to see which works best for you.  Apply either heat or ice for about 20-30 minutes at a time, unless otherwise directed. You can typically apply heat or ice as often as desired. Don’t apply an ice pack or bag of ice...

How would you rephrase that briefly using Spanish?

Establece un plazo de 6 a 24 meses para que el omoplato se cure sin cirugía. Participa en sesiones prescritas de fisioterapia. Prueba la terapia de masaje, especialmente si te la recomiendan. Aplica calor y hielo para obtener un alivio temporal del dolor. Usa un “soporte ortopédico” si el médico lo recomienda. Usa relajantes musculares o analgésicos prescritos. Sométete a cirugía si el reposo y la rehabilitación no ayudan.


While you may want to allow your students to contribute to the classroom rules, it's important to provide the framework for their ideas. Start by telling your students about the goals you have for them or your vision for the classroom. Then ask them to contribute by suggesting specific behaviors that can help support these goals.  Providing this framework will help ensure that your students do not come up with rules that you do not agree with or that are not conducive to a positive learning environment. For example, if your goal is that everyone will be respected, your students may suggest that everyone wait their turn to speak or that everyone consider other people's feelings before saying something. Remind students to focus on positive rules, rather than negative rules. In addition to encouraging students to brainstorm ideas for meeting the classroom goals, you can also ask them to share some of the challenges they face in school. They may identify problems, such as bullying or distractions in the classroom, which are interfering with their ability to learn.  Once they identify problems, try having students brainstorm potential solutions to those problems. If you have students do this, be sure to show them that you value their input by incorporating at least some of the ideas they came up with into the classroom contract. You may want to consider having students vote on the rules that everyone comes up with an/or giving everyone the opportunity to suggest that a rule be eliminated. Help your students take ownership of the rules that they create by having them use first person pronouns. This will make it more clear to them that they are each individually responsible for upholding the rules.  For example, instruct them to write "I will consider other people's feelings" instead of just "consider other people's feelings" or "everyone should consider each other's feelings." You can also have them make a list of their rights. This may include things like "I have the right to express my opinion" or "I have the...

How would you rephrase that briefly using Spanish?

Establece la visión básica. Considera pedir opiniones acerca de los problemas. Alienta las frases que contengan la palabra "yo". Haz que los estudiantes firmen las reglas o el contrato. Exhibe las reglas de forma notoria. Ten la disposición de hacer cambios.


While you may want to help out your loved ones who are in need, you really shouldn't be lending money if you can't afford to pay your own bills. While they may seem like a good solution if you're strapped for cash, the interest rates are ridiculously high, so they will only get you further into debt. Before you take out any kind of loan or finance any purchase, be sure to calculate what your monthly payments will be, how long it will take you to repay the debt, and how much you will be paying in interest.  In some cases, paying interest may be worth it. For example, most people cannot afford to purchase a house without taking out a mortgage, but depending on the price of the house and the average cost of rent in your area, you might still be saving a significant amount of money by choosing to buy with a mortgage instead of renting. Be especially wary of high interest rates for depreciating assets like vehicles. If you decide to sell your vehicle after you have owned it for several years, it may be worth less than what you owe on it. This can also happen with real estate when the market conditions are poor. Always read the fine print for credit cards. Your interest rate may increase after a certain amount of time. If you always have a plan for what you will buy, you will have a much easier time managing your finances.  If you have a hard time controlling your purchases when you go to the mall, try to avoid going to the mall at all. Write out a list when you go shopping so you will always know exactly what you need to buy. Try spending time with more frugal people. If you are always around people who spend money carelessly, their habits are likely to rub off on you.  Take some time to think about big purchases. Your urge to buy unnecessary items will likely wear off after several days. If you have a harder time keeping track of your expenses and sticking to your budget when you use a credit card, stop using it.  Paying with cash instead of a credit card will allow you to visualize how much of your available...

How would you rephrase that briefly using Spanish?

Evita prestar dinero a otras personas. Evita los préstamos al día del pago de la nómina. Calcula cuánto te va a costar realmente. Evita las compras impulsivas. Utiliza las tarjetas de crédito de manera inteligente.


While you may want to stay friends with your ex, this is hard to do directly after a relationship ends. It's a good idea to limit contact as much as you can in the wake of the breakup. If seeing your ex is unavoidable, like if you go to school together or work together, then this might be difficult, but try to have as little contact as possible while you heal. If you can, cut off contact completely, if only temporarily. This will help you move on.  If you're friends with your ex on social media, it's a good idea to block his updates or unfriend him for a bit. This way, you won't speculate about what he's doing and whether he's seeing someone else. You may decide that you don't wish to be friends with your ex at all, and that's okay, too. Staying friends with an ex can be confusing, and you may find yourself second guessing the break up if you stay in touch. The amount of contact you have with your ex may be influenced by other factors, such as if you have children together or if you shared a bank account. If this is the case, you and your ex will have to work out a firm and detailed agreement about how you will manage these issues, whether it's figuring out a schedule for child care or sitting down and separating out your finances. Reigniting and strengthening friendships can help after a breakup. Try to make plans as much as you can right after breaking up with someone. This can help you focus on the present over the past.  Try calling up a friend you haven't seen in awhile. Friendships often falter when you're involved with someone, so think about anyone you could would like to reconnect with. You can also try to make new friends. Try to ask a co-worker to get coffee or grab drinks with someone you know from the gym. If you and your ex have mutual friends, it might be a good idea to step back from those relationship for a little while. You don't want to put your friends in an awkward position, and you may be tempted to ask them about your ex or want to vent about him. These friends may also take sides or...

How would you rephrase that briefly using Spanish?

Limita el contacto. Haz planes con otras personas. Empieza un pasatiempo nuevo. Acepta cuando tu expareja logre salir adelante.


While you might be tempted to lull your child to sleep before airplane ascent or descent, if she is awake you can help her prevent barotrauma from happening.   Keep her occupied so she doesn't end up falling asleep right when the cabin pressure changes.  Try people watching, or read a book together. Be sure that you prepare a young child for the loud sounds and bumpy process of takeoff and landing, so that she does not become frightened. While you can't warn a young baby, you can try other methods of comfort, smiling and saying soothing words to let her know everything is alright. Giving your toddler, baby or child something to suck on is a good way to encourage swallowing. Have him swallow throughout the ascent and descent, or if he seems to be complaining that his ears are bothering him.  Nursing works great for young babies if you breastfeed. If not, try a pacifier or bottle. An older kid can drink through a sippy cup or a straw, or suck on a lollipop. The key is to get him to actively suck and swallow, so if he is old enough, teach him how to consciously do this in advance so that you can prompt him when it is time. While no one really knows why, yawning is socially contagious, so if your child sees you fake a yawn, she is likely to actually yawn in response. Yawning opens the Eustachian tubes in your child's ears, so that the pressure that has built up will equalize with the rest of the cabin. This is especially true if your child has experienced severe barotrauma in the past.  Young children generally should not be given decongestants, so if your child has a stuffy nose or sinus infection, it might be a good idea to reschedule your flight to avoid severe barotrauma. Plus, you can avoid exposing other passengers to the illness. If your child has flown before and did not exhibit signs of extreme discomfort, its not necessary to reschedule your flight. Prescription eardrops can numb the area so kids don't experience pain and discomfort when this happens.  While this is a rather extreme measure, if your...

How would you rephrase that briefly using Spanish?

Mantén a tu hijo despierto. Anímalo a tragar. Finge bostezar para fomentar el bostezo. Considera reprogramar tu viaje si tu hijo está enfermo. Ve a tu doctor con respecto a gotas para los oídos.


While you might think of stress more as a mental issue rather than a physical one, being stressed can actually have a huge impact on your heart. When you get stressed, extra pressure can be put on your heart, leading to atrial fibrillation. There are many ways you can reduce the amount of stress you feel. Some of them include:  Getting enough sleep. When you are tired, things can seem a lot more stressful. Try to aim for six to eight hours of sleep each night. Coming up with a plan so you feel in control. If work or other activities are stressing you out, take a moment to really think about the problem that is causing you stress. Come up with a plan to handle the problem, and then move forward in a calmer fashion. Making time to do things that you love. It is really important that you spend some time each day doing things that make you happy. Happiness can be the best cure for stress. Read a chapter of your book, watch a movie, go out with friends, or go on a hike. One of the best ways to help combat atrial fibrillation is to do breathing exercises. The most common and easiest breathing exercise to relieve stress is simply to breathe in for 10 seconds, and then out for 10 seconds. Repeat this process until you feel calm and collected. A slightly more involved breathing exercise that you can try is called an abdominal breathing technique. To do this, place one hand on your belly and the other hand on your chest. Breathe in through your nose, making sure that your diaphragm (right above your belly) expands, rather than your chest; an expanding diaphragm means that you are breathing deeply, rather than breathing shallowly in your chest. Exhale slowly and repeat. Alcohol is one of the main triggers for atrial fibrillation, especially if you have had this condition before. Some studies show that alcohol can create changes in your heart muscle, which could lead to atrial fibrillation. Because of this, its best to cut alcohol out of your diet. While one glass of champagne is generally considered okay, binge drinking...

How would you rephrase that briefly using Spanish?

Reduce tus niveles de estrés. Practica ejercicios de respiración. Deja de consumir bebidas alcohólicas. Presta atención a la cantidad de cafeína que consumes. Limita la cantidad de grasa que consumes. Aumenta tu consumo de potasio. Evita los alimentos que contengan mucha sal. Deja de consumir toronjas.


While you might want to dive into the issues and what is wrong in your marriage, you won't really be able to know this until you speak with your partner. You should first identify how you feel and then why you feel that way. Write down the feeling (angry, distant, hurt, etc.) and then attribute the feeling to a pattern of interacting (you don't talk with your spouse about work anymore, you stopped date night, etc.). When you are ready to talk to your spouse you can refer to this list. Trying to force another person to behave differently will likely be met with resistance.  Instead, focus on your own issues and work towards becoming a better person yourself.  Understanding, loving, and improving yourself can help you improve your marriage in turn. Communicate the changes you will make to your partner so you can be on the same page about them.  Changing your own behaviors is easier than changing someone else's. Work towards dropping negative behaviors or angry reactions and replace them with calm and constructive responses. Carefully and honestly examine any personal problems that might be affecting your marriage and work to address them. Lack of commitment is one of the most common reasons cited for divorce.  Finding a reason to stay committed and being dedicated to making your marriage work can help make your bond stronger.  Try to establish and maintain a sense of “we” that you can both work towards building and strengthening.  Remember good times and focus on those aspects. Plan and discuss your dreams for your future together. Commitment should come from both partners. If you are unsure of how or what you can do to improve your marriage, but are dedicated to the cause, consider seeing a marriage counselor.  These professionals can help you both work together to find what issues need addressing and how best to approach them.  Marriage counselors are there to help.  Don't be afraid or embarrassed to see one if both partners agree to. Marriage counselors may also by found by searching for “couples therapy”....

How would you rephrase that briefly using Spanish?

Escribe cómo te sientes. Trabaja en las cosas que puedas arreglar. Asume el compromiso de mejorar tu matrimonio. Considera la posibilidad de pedir una cita con un consejero matrimonial.


While you're training, 60 to 65% of your diet should come from mainly complex carbohydrates. Eat foods like potatoes, beans, yams, wheat bread, pasta and apples. While you're running, eat carbohydrate gels every 30 to 45 minutes. Carbohydrates help your body produce energy for running so they're an important part of a marathon runner's diet.  Your normal diet should consist of about two thousand to two thousand five hundred calories. During training, you should add an extra one hundred calories for each mile you run. Monitor your body weight to ensure that you are getting adequate nutrition. Most runners add 100 calories for every mile that they run. For example, if you run 11 miles, then you would need to add 1,100 calories. While you're training, 15 to 20 percent of your calories should come from protein. Multiply your weight in pounds by 0.6 to determine how many grams of protein you need. Include chicken, eggs, fish, peanut butter, legumes, dairy, and lean beef in your diet. You can also get a protein supplement from a health food store if you have trouble meeting your daily requirements from your diet alone. Your body needs protein to repair your muscles after they tear during your workout. Make sure your body gets enough protein to rebuild your muscles every time you break them down. Perhaps the most important part of preparing for a marathon is making sure your body can withstand the intense punishment it can inflict on your bones. Make sure you're eating lots of calcium-rich foods like broccoli, collard greens, milk, yogurt, cottage cheese, and salmon. You can also take a calcium supplement if you're prone to fractures. Take 2,000 mg of calcium a day. While you're training, stay properly hydrated. Drink at least 8 fluid ounces (240 mL) glasses of water. While you're running (a long run or the marathon), plan to drink 8 fluid ounces (240 mL) every 20 minutes that you run. Avoid drinking too much water or you could get hyponatremia. Excess water could dilute your blood causing your cells to swell. A...

How would you rephrase that briefly using Spanish?

Ten una dieta alta en carbohidratos. Consume proteína. Consume bastante calcio. Toma agua.


While you're waiting for some hip-hop or house music to come on, scout the dance floor for some partners that you might want to grind with. You don't want to get to the dance floor in the middle of a slow song and miss your chance to grind. You can either way to go up to someone, or just go to the dance floor with your friends, and get ready to mingle. If you're brave, you can go up to a potential partner and ask, "Hey you want to dance?" But if you want to be more slick about it, just rock out on the dance floor until someone special catches your eye. Then, you can nod and smile at the person as you come dance closer and closer to each other until you're brushing up against each other. Just don't come up to a complete stranger without making eye contact, or you'll be brushed off. Usually, the guy gets behind the girl to start grinding. However, you can always grind face-to-face. Then, the girl should slowly turn away from the guy until she's dancing with her back to him. The guy should be behind the girl, at a respectable distance, but close enough to put his hands on her hips or sides when the time is right. Standing about a foot away from the guy at first is about the right distance. You can move closer together as you get more comfortable.

How would you rephrase that briefly using Spanish?

Espera la música adecuada. Busca una pareja. Colócate en posición.


While you're wiling away the hours studying, it'll be helpful to have sympathy nearby. The Psi Chi club will offer you a plethora of resources in addition to moral support. This may help you land a job after you have graduated, too. Basically, the more people you know, the better you'll be off. Odds are the Psi Chi club is in good with a handful of professors and right now that's your bread and butter. Your school will probably help you out with this as it may be required for graduation (at least for the PhD candidates). Full-time, supervised training will be the best experience you get before you go on the job yourself!   Generally this will be the last year of your academic work. It's really a job -- you'll be doing it full-time and getting paid (or at least getting tuition free!). You're almost there! For PsyD candidates, this is pretty much the end of the line! If your program requires it, completing your dissertation is the last step to becoming a full-fledged psychiatrist (well, apart from licensure). This can be done before, during, or after your internship, depending on your program.  If you complete all the coursework but have yet to do your dissertation, you are what they call ABD -- "all but dissertation." Clearly if there's an acronym for it, it's a common thing. Believe it or not, there is still more to learn even after graduating with your PhD. A one-year post-doctoral appointment at a university can help you land a prestigious job. However, plenty of grads do not go this route. It's there if you want to become world-renowned, though! Some grads won't need a post-doc. However, if you do one, it can count as credit for your licensure. Just know your state requirements so you can structure it around them!

How would you rephrase that briefly using Spanish?

Participa en el club de psicología de tu escuela. Haz prácticas laborales. Completa tu tesina. Considera la posibilidad de continuar con tus estudios.


While you've taken steps to prevent access, encryption is another method of protecting your information.  If your hard drive is encrypted, someone who gains unauthorized access to your data won't be able to read it.   Mac - FileVault is the encryption service for Macs. You can enable it by clicking the Apple menu and navigating to System Preferences > Security & Privacy > FileVault > and clicking Turn On FileVault.   Windows - BitLocker is Windows' default encryption service, although it's not available on the Home version of Windows 10. To enable it, type "bitlocker" into the search bar, click the "Bitlocker Drive Encryption" option, and click Turn on BitLocker. Both Windows and macOS release frequent updates that address security vulnerabilities and other issues. Set your computer up so that these updates are installed automatically—then you'll never have to worry about running the updates yourself. Both Windows- and Mac-based computers come equipped with firewalls that help prevent hackers from accessing your computer. However, in some computers, the firewall is not turned on by default.  Go into the Security settings of your computer and look for "firewall" settings. Once there, make sure it is turned on and that it is blocking incoming connections. If you have a wireless network, your router should have a firewall as well. If your computer has the option available, require users to enter a password before rebooting from a disk or entering single-user mode. A hacker cannot get around a firmware password unless they have physical access to your machine, though you'll need to be extremely careful not to forget or lose the password since it is immensely difficult to reset. To create a firmware password:   Mac - Restart your Mac, then hold down ⌘ Command and R as it boots up. Click Utilities, click Firmware Password Utility, click Turn On Firmware Password, and create your password.  Windows - Restart your computer, then hold down the BIOS key (typically Esc, F1, F2, F8, F10, or Del) as your computer boots...

How would you rephrase that briefly using Spanish?

Encripta tu disco duro. Instala las actualizaciones tan pronto como estén disponibles. Activa tu cortafuegos. Habilita una contraseña “firmware”. Deshabilita el acceso remoto. Descarga programas únicamente a través de sitios confiables. Usa un programa antivirus o antimalware.


While your spaghetti squash is roasting in the oven, you’ll prepare the sauce. Add about two tablespoons (29.57 mL) of olive oil to the skillet. Set your stovetop to medium high heat.  Place the pancetta in the skillet. It will probably take about five minutes to crisp up, but just keep watching the pan. When the pancetta is nice and crispy, add the sirloin and cook another six to seven minutes. When the sirloin is golden brown, it’s all set. You’ll want to cook these for about five minutes or so. Continue stirring them, and wait for them to get nice and tender. Season your meat and veggies with salt and pepper. The tomato paste should go in first. You’ll stir that into the skillet for about a minute, or until it’s a golden brown color. Then pour in the red wine and the beef stock, continuously stirring to prevent things from sticking to the pan. Set your timer for five minutes, and let the sauce thicken. Continue stirring sporadically so that the sauce doesn’t stick. Each half of the squash is one portion, and you’ll be serving them in their little boats. Spoon generous portions of the sauce onto each half, and then sprinkle the parsley and basil on top. If you want, you can also add a bit of cheese.

How would you rephrase that briefly using Spanish?

Cocina la pancetta y la carne molida de solomillo. Añade la cebolla, la zanahoria y el ajo molidos a la sartén. Añade la pasta de tomate, el vino tinto y el carne de res sin dejar de revolver. Vierte la salsa sobre la calabaza de cidra con un cucharón.


While you’re holding the flute parallel to the floor, set the lip plate underneath your bottom lip. Balance the flute between your chin and bottom lip for the most support. Make sure the hole is directly in the center of your lips to achieve the best tone. If the hole is misaligned, you may not produce a full sound while playing your flute. Firm up the muscles in the corners of your mouth, but not so tightly that your lips are wrinkled or pursed. Pretend that you’re saying the letter “M” to get the right lip posture, or embouchure. Slightly open your mouth like you’re about to say the letter “P” to blow air into the instrument. Exhale a deep breath in a controlled stream toward the hole to play the flute. The air will travel through the body of the flute and create notes.  Don’t open your mouth too wide or else the air won’t travel into the instrument. If you don’t hear any sound coming from the instrument, try slightly pushing your jaw forward or backward to direct the air flow. While you’re playing your flute, move your tongue like you’re saying the word “too.” This will help separate the notes you’re playing from one another rather than them sounding like they’re gliding together. Alternate moving your tongue faster and slower to transition between a quick series of short notes and longer, separate notes. These notes are referred to as “staccato.” Take a deep breath and exhale slowly across the hole on your flute to hit notes in a lower register. Then with your next breath, tighten the corners of your mouth slightly more and exhale quickly to make a higher pitched note. Practice alternating between high and low notes so you can develop better range while you play. Make sure your lips stay smooth and unwrinkled or else you may not play with a full tone. Fingering charts can help you learn how to play through the notes in a scale. Look for a fingering chart for the type of flute you have so you can see which keys you need to press for each note. Work through each fingering while you play so you can easily...

How would you rephrase that briefly using Spanish?

Coloca el agujero debajo del centro del labio inferior. Aprieta las comisuras de la boca mientras mantienes los labios relajados. Sopla el aire desde el centro de los labios hacia el agujero. Mueve la lengua afuera y adentro para hacer notas cortas. Cambia la velocidad del aire para ajustar la afinación de la nota. Mira una tabla de digitaciones para aprender a tocar las diferentes notas.


While, customarily, people have greeted each other with handshakes when first introduced, these days people frequently hug on introduction without thinking twice about it.  This is more often seen among groups of friends than one friend introducing you to another friend. Use your instincts, but the best rule of thumb is that if you are offered a hug, go for it. Remember to keep the physical contact quick and light for hugging friends.  Anything more prolonged might be misinterpreted as romantic.  Lean in, bending from your waist. The idea here is not full-body contact, which is a much more intimate and personal hug. Wrap one arm around her arm and place your hand in-between her shoulder blades. Wrap your other arm around her and place your hand below your first hand. Two seconds is the ideal length for a friendly hug.  Let go of her as soon as this much time has passed, and resume conversing as you normally would.

How would you rephrase that briefly using Spanish?

Ve con la corriente. Haz contacto. Mantenlo brevemente, y suelta.


While, in general, auras are thought of as distinctive atmospheres that surround a person, you must realize that auras are more specific than that.  They are considered by some to be made up of vibrations--electro-photonic vibrations that are generated in response to some sort of external excitation. What's key about an aura is that it contains information about the essence of the person or object that it surrounds. Auras around humans are composed in part from electromagnetic (EM) radiation that spans from microwave and infrared (IR)radiation on the low-frequency end to UV light on the high-frequency end.  The UV light is more related to our conscious activity (thinking, creativity, intentions, sense of humor and emotions) and is the part that can be seen with the naked eye.   The electro-magnetic energies of the aura surrounds the body in an oval-shaped field. This "auric egg" emits out from the body approximately 2–3 feet (0.6–0.9 m) on all sides. It extends above the head and below the feet into the ground.     The aura consists of seven levels (also called layers or auric bodies), and these correspond to the seven chakras in the body.  Each level has its own unique frequency but also relates to and affects the other levels around it.  Consequently, if one level is unbalanced, it can lead to unbalance in the other levels as well.     Physical level.  On this level, you require simple physical comfort, pleasure, and health.      Etheric level.  On this level, you need self-acceptance and self-love.      Vital level.  On this level, you want to understand situations in a clear, linear, rational way.      Astral level.  On this level, you seek a loving interaction with friends and family.      Lower mental level.  On this level, you require alignment with your divine will and a commitment to speak and follow the truth.      Higher mental level.  On this level, you must have divine love and spiritual ecstasy.      Spiritual (intuitive) level.  On this level, you require a connection to the divine mind and to...

How would you rephrase that briefly using Spanish?

Ten clara la definición. Comprende la ciencia. Aprende los niveles. Aprecia los beneficios de ver auras. Aprende los colores de las auras y de sus significados.


Whisk together 6 (12 oz.) cans of evaporated milk, 4 tsp. of ground cinnamon, 1 tbsp. of vanilla extract, and 1 tsp. of ground nutmeg together in a large pot over medium heat. Add 2 (12 oz.) bags of semisweet chocolate chips to the mixture. Stir the hot chocolate until the chocolate is melted. This will blend the ingredients even more. Then remove the hot cocoa from the stove. Sprinkle this hot chocolate with a pinch of cocoa powder and a pinch of cayenne pepper and enjoy it any time.

How would you rephrase that briefly using Spanish?

Bate la leche, la canela, el extracto de vainilla y la nuez moscada en una cacerola a fuego medio. Agrega chispas de chocolate a la mezcla. Cubre la mezcla y caliéntala a fuego medio durante 5 minutos. Sírvelo. Listo.


White tulle is classic and elegant, making it perfect for just about any occasion. It’s also really easy to find in craft stores, fabric stores, and superstores. If you choose to decorate the chairs with white tulle, add accents with colorful flowers, ribbons, or jewels. For instance, secure the tulle to the chair using a bright ribbon, or tuck a flower into a fold or knot in the tulle. Tulle comes in tons of colors, from hot pink to canary yellow and turquoise. If the party has a theme, choose a color that coordinates with it. If the party doesn’t have a theme, use tulle in the honored guest’s favorite color. For example, pick several colors and alternate between them for a themed ‘80s party! If you’re looking to decorate chairs for a wedding, you don’t have to choose white. Pick one of the wedding colors to add a splash of vibrancy and tie everything together.  For instance, if the colors are sky blue and white, use sky blue tulle to decorate the chairs and add accents with white flowers. If there are several wedding colors, you could alternate between them for a more cohesive look.

How would you rephrase that briefly using Spanish?

Elige un tul blanco para un aspecto clásico. Elige un color brillante para un aspecto divertido. Elige uno de los colores nupciales para una ceremonia o recepción.


White underwear might show through even the thicker materials, but flesh-toned undies will provide coverage and invisibility. It’s still a good idea to check out your backside in a full-length mirror before you head out the door, though. Confirm there aren’t any panty lines, bulges, or other unflattering issues. If done right, white on white can actually create a long and lean look. Go with a pair of skinny jeans in white and pair them with a fitted white tank top and white blazer for a super crisp look. Finish the look off with white shoes, or silver metallic shoes and matching silver jewelry. Try wearing a classic pattern, like polka dots, with your white jeans. A blue chiffon polka dot top and matching polka dot shoes can create a fun, summery look. Add a pop of color and texture by adding a red leather handbag and red sunglasses. Stripes also look great with white pants. Try a navy and white striped top with a pair of fitted capris. Add a cropped denim jacket for a versatile look. If you’re on the short side, try heels or flats in white, nude, or metallic shades. A bright-colored shoe with white pants breaks up the illusion of a long, lean line, making your legs look shorter. Light or metallic shoes have the opposite effect. Opt for a pointed toe, which creates more length than a rounded toe. Nude flats will elongate the leg, but heels will make them look even longer.

How would you rephrase that briefly using Spanish?

Usa ropa interior de color piel debajo de los pantalones blancos. Usa blanco sobre blanco para lograr un efecto adelgazante. Usa una prenda superior con un diseño divertido o un color brillante. Alarga tus piernas con unos zapatos color piel, metálicos o blancos.


White wine is very sensitive to ultra-violet (UV) light. Avoid placing your wine near or next to windows. Additionally, do no store your wine in an area that has fluorescent light. Fluorescent light also contains UV light. Dry corks may shrink, allowing oxygen to enter the bottle and oxidize the wine. By storing your wine bottles on their sides, you can keep the cork moist. If the cork stays moist, then it is less likely to dry out and shrink. Like storing the bottle sideways, humidity will keep the cork moist, preventing it from drying out. If the area that you are storing your wine in is too dry, place a pan of water in the space to increase the humidity levels. While a humidity level of 75% or higher will not adversely affect your wine, it may cause mold to grow on the cork and label. If necessary, use a dehumidifier to decrease the level of humidity in the air.

How would you rephrase that briefly using Spanish?

Guarda el vino lejos de la luz directa del sol. Coloca las botellas de vino de costado en un estante. Guarda el vino en un lugar que tenga del 50 % al 75 % de humedad.


Who said that a night in means a night alone? Invite friends over to join you for any and all of your Saturday night adventures. Your friend will be able to expand upon the creative night in plans you’ve already come up with. Instead of opting for your usual movie night, invite friends over for a board game night. Ask everyone to bring their favorite board game and their favorite snack. Staying in can create more of an intimate bond between you and your partner than the standard dinner and a movie. Plus, you won’t spend nearly as much money! Have a fondue night. You can melt chocolate and other dips in a slow cooker or even on the stove. There are tons of fondue recipes you can find online, from the classic chocolate to more elaborate cheese dips. Kids follow their instincts and are naturally creative. If you don’t spend much time around kids, it can be fun to babysit once in a while! Latch onto their sense of wonder and curiosity—it’ll help you be creative in how you spend your time.

How would you rephrase that briefly using Spanish?

Invita a tus amigos a casa. Ten una cita nocturna en casa. Ofrécete voluntariamente a cuidar el hijo de un amigo.


Who says that you can't network while playing chess against a worthy opponent in Russia? Or network while on your favorite medical community researching your husband's autoimmune disorder? The internet has networking with groups of like-minded people a whole lot easier. Check forums, listings, classifieds, and internet mailing lists (known as "listservs") for local events or meetings that are likely to attract people with similar interests or passions. The internet has also made researching prominent (or not-so-prominent) people a lot easier than it used to used. Now, you can gather information about people with a simple Google search, or you can connect with them on one of the many social networks that people spend increasing time on. Research these people for two reasons:  It helps to be knowledgeable about different career arcs and career opportunities. Researching other peoples' careers teaches you that there are an almost infinite numbers of ways that you can get into advertising, for example, or become a merchant. You're familiarizing yourself with their personal history. This information will come in handy when you reach out to them; it shows you've done your homework. . An informational interview is an informal meeting you have with another professional in which you ask them questions about their careers and pick their brains. An informational interview can be coffee after work or a Skype interview in the middle of the workday. Whatever it ends up being, it's usually short — 30 minutes or less — and you should offer to pick up the bill if you grabbed coffee or lunch.  Informational interviews are a great way to both learn about the other person and develop your critical questioning and listening skills. You never know; you might impress the person so much during the informational interview that they decide to offer you a job if they have the authority. Some feel it's a lot less of a crapshoot than playing the resume game. When you're done with your informational interview, express your gratitude and...

How would you rephrase that briefly using Spanish?

Busca aficiones y actividades en línea que sean importantes para ti. Busca información sobre las personas que admires o quienes tengan trabajos interesantes. Pídeles a varias personas una entrevista informativa. Haz uso de tu red social periódicamente. Nunca te limites hacer contactos solo en Internet.


Whoever will wear the dress needs to put it on, along with their shoes. A second person should fold the bottom hem up to the desired length, folding it so that the excess fabric is on the underside of the dress. Use a ruler or measuring tape to see how much from the original hem you are going to shorten. Pin this new hem in place by sticking straight pins into the dress so the point of the pin is pushed from behind through the excess fabric, through the dress, and back into the dress and excess fabric a few centimeters away, so the pin stays in place. Pin all the way around the dress to check the new hem length. The dress wearer should always put on the shoes that they plan on wearing to prom. The height of the heel will alter the length of the new hem. Take a sharp pair of sewing shears and trim off the excess fabric at the bottom of the dress. You should leave about 1/4 inch (6 mm) between your new, intended hemline, and the raw, cut edge of the dress.  Later, the rolled hem itself will be about 1/8 inch (3 mm). If you cannot cut off the old hem while it is pinned in place, mark the new hem with a fabric pencil and take out the pins before cutting off the excess material at the bottom of the dress. Use a seam ripper to remove about 1 inch (2.5 cm) of the stitches from the side seams of the dress skirt. These side seams are too bulky to feed through the rolled hem presser foot and will most likely jam up your entire machine. Save yourself the headache, and remove the side seams before making your hem. Use your fingers to roll a tiny hem along the bottom edge of the dress. Roll the hem so the jagged, raw edge is rolled inward and hidden. Hold down this rolled hem with your fingers, and place the hem onto the sewing machine. Carefully lower the needle into them hem, while still holding it in place.  The rolled hem should to be about 1/8 inch (3 mm) thick. Roll the fabric under so that the hem is hidden on the inside of the skirt and the raw edge is hidden under the rolled fabric of the hem. The rolled hem will...

How would you rephrase that briefly using Spanish?

Mide y marca con un alfiler el lugar del nuevo dobladillo. Corta el dobladillo original. Retira las costuras laterales inferiores. Enrolla un dobladillo pequeño y perfóralo con la aguja. Coloca en posición el prénsatelas. Haz unas cuantas puntadas. Coloca el borde sin costura en el prénsatelas. Cose lentamente a lo largo del dobladillo restante. Reemplaza las costuras inferiores. Pruébatelo.


Whole grains are a healthful and fiber-rich food group that can help you meet your daily fiber needs.  Aim for 3-5 servings of 100% whole grains each day.  Whole grains are minimally processed and contain all 3 parts of the grain:  the germ, endosperm and bran.  The bran is the portion of the grain containing the most fiber.  One serving of grains is 1 ounce.  Aim to have a source of whole grains at most or all of your meals. Examples of whole grain foods include:  brown rice, quinoa, oatmeal, millet and corn. Protein is an essential nutrient to your diet.  In addition to animal-based protein sources (like chicken, dairy or beef), there are a variety of protein-rich foods that are also fiber-rich foods called legumes.  These can help you meet your daily fiber goal.  Legumes are vegetables that contain a relatively high amount of fiber.  They include:  lentils, beans and peas.  Specific types of legumes include:  black beans, chick peas, split peas, navy beans, edamame/soy beans, fava beans, kidney beans and black-eyed peas. Legumes are a very healthful addition to your diet.  In addition to being a great source of protein and fiber, they are also fairly high in folate, potassium, magnesium and iron.  Animal products do not contain fiber.. Fruits and vegetables can also help you meet your daily fiber goal.  Aim to include a fruit or vegetable at each meal and snack.  Top sources of fiber in the fruit group include:  raspberries, strawberries, pears, apples and oranges.  Top sources of fiber in the vegetable group include:  artichokes, broccoli, brussels sprouts, turnip greens, okra and potatoes with skin. Like beans, nuts are a tasty way to get additional fiber into your diet.  Aim to add a serving of nuts a few times a week.  Peanuts, pistachios, pecans, sunflower seeds and almonds are especially great sources of fiber. A 1/4 cup of almonds has 4 grams of fiber in it.  Nuts also provide a healthy dose of protein and omega-3 fats. Consuming the recommended 25 or 38 g of fiber daily can be a challenge.  If...

How would you rephrase that briefly using Spanish?

Come alimentos 100 % integrales. Varía tus fuentes de proteínas. Come una fruta o una verdura en cada comida. Come más semillas, frutos secos y legumbres. Toma un suplemento de fibras. Toma 1900 ml (64 oz) de fluidos a diario.


Why are the employees there? What keeps them with your organization and stops them from going somewhere else? What makes the good days good? What makes them stick with the organization after a bad day or a bad week? Don't assume it's money - most people are more complex than that.  Remember, our values are what make us "tick." If you manage by respecting your team's values, they will give you their best effort. Ask the employees how they're liking their job on a regular basis. Encourage them to be honest with you. Then take action based upon what they tell you. Offer perks that your employees will value.  If health is important to them, give them time to go to the gym and work out. If their family is important, respect the time they may need to send their kids off to school in the morning or pick them up in the afternoon. The successful manager is great at identifying employees' strengths and applauding them every once in a while. That's because good managers know that happy people make productive people. Try to applaud your employees'  strengths both publicly and privately.  In a meeting with your boss, for example, mention something one of your workers did well. If your boss happens to mention to that worker that you said something good about them, they're likely to feel that you appreciate them and made the effort to put in a good word. That sort of compliment doesn't go unnoticed. Privately laud what your employees do well. Tell them when you have a moment. Go into detail. A private chat, however short, can have a positive impact on morale, resulting in more self-motivation. Just go out and say it. Ask them out for a cup of coffee and tell them what you appreciate about them: They're a hard worker; they effectively motivate other people; they're easy to coach; they're disciplined or go the extra mile; they always cheer you up, etc. Don't mince words — just tell them straight out. An employee who knows just how much they are appreciated will work harder, enjoy what they do more, and pass that psychic...

How would you rephrase that briefly using Spanish?

Motiva a las personas. Haz que las personas se sientan bien acerca de lo que hacen. Diles a tus empleados cuánto los aprecias de vez en cuando. Trata a todos por igual. Trata bien a los empleados.


Why are you creating an alter ego? What goal do you seek to accomplish? Are you creating an alter ego for fun or for a serious purpose? The answers to these questions will affect your decision making when you make your alter ego. For instance, if you're trying to make a nom de plume so your name won't appear on a work of art that will be considered controversial, you might need to create nothing more than a fake name. However, if you're a musician and you want to broaden your creative range by adopting a shocking new persona, you might choose to craft a detailed story and personality for your character. Scale your ambitions to your purpose when creating an alter ego. Generally, there's no such thing as an alter ego that's  too  thought-out. As long as you don't start blurring the mental line between your alter ego and your true self, feel free to create as detailed of an alter ego as you see fit. Your alter ego's most important trait is their personality - how do they speak and act? Will this alter ego be a mere stand-in for yourself - in other words, will it be just like you except for their name? Or will it be a unique character with a personality distinct from yours? Make your choice based on your goal for your alter ego. If you're writing a semi-autobiographical work, your self-insert character should probably speak and act like you. However, if you're creating a superhero alter ego for yourself, you might want your character to be exaggeratedly dashing and showy - more so than any normal person. Often, alter egos are endowed with traits that their creators lack. By assuming this alter ego, the creator can attempt to overcome difficulties caused by their personality defects. For instance, if you're normally timid and shy, you might assume a cocky, confident alter ego when you're at a party full of people you don't know. How does your alter ego look? Do they have an unassuming, yet memorable appearance or do they stick out in a crowd? Your character's appearance should match or compliment their personality...

How would you rephrase that briefly using Spanish?

Define una meta para tu álter ego. Dale una personalidad y voz a tu álter ego. Dale una apariencia distintiva a tu álter ego. Elabora un antecedente apropiado para tu álter ego. Propón ideas para nombres apropiados. Completa los pequeños detalles acerca de tu álter ego.


Why are you opening a bank? Are there local community banks in your area? Any business will only succeed if there is a market. People in the area need the product you are trying to sell them. Typically, this is five to thirteen people. The board of directors oversees the strategic plan of the bank, and makes sure employees at all levels comply with company policies and federal regulations.  Board members should not be directly involved with the bank, and a few should have previous banking experience. Appoint a few members over the regulation level in case someone drops out for any reason. This amount can run anywhere from 12 to 20 million dollars. This money can come from various places. If your board of directors are community business owners, they might be willing to invest the money. Other sources of capital include private equity funds, founders groups, a bank holding company, supporting financial institutions, and special funding available for community banks.  Starting capital ensures all the banks operations and gives the bank a certain amount of collateral. Capital guidelines are found through the primary regulator, either Federal Reserve, FDIC, or OCC.    A financial projection is required during the charter application process. This may require a three to five year business plan and projection.   You need to demonstrate that a new bank would profit. Showing the plans for growth shows investors what they can expect as a return on their investment (ROI). Before you can open a bank, you have to prove you've done research into your competitor's businesses and that you can either come up with a comparable product or somehow provide a beneficial service no one else has thought up yet. Opening a bank can be a very arduous and confusing process with many legal regulations that must be followed and applications that must be filed. Hiring someone familiar with this process can expedite your preparations and help you cover all your bases. This must be done before the bank is opened. A risk management structure...

How would you rephrase that briefly using Spanish?

Determina una necesidad. Nombra una junta de directores. Asegúrate de contar con el capital inicial necesario. Crea un resumen del plan de negocios. Contrata a un equipo legal. Establece una infraestructura de gestión de riesgo. Contrata a una imagen pública.


Why are you throwing a party? Do you want to have a pre-finals bash? A Halloween party? Or celebrate a friend’s 21st birthday? Think about the occasion for your party and use this to help you decide what you want to do at the party, who to invite, and what to serve. For example, if you want to have a birthday party for a close friend, you will need to decide if it should be a surprise or not, what kind of cake to buy, what your friend likes to drink, what kind of music your friend would like to hear, and who to invite. You can also use the season to help you plan your party. You could throw a winter, summer, spring, or fall themed party. The season can also help you to pick a dress code for your party if you want. For example, if it is winter, then you could throw a winter themed party and require all of your guests to wear white. If it is spring, then you could throw a spring themed party and ask your guests to wear pastels. If you have something that you are passionate about, then you may also consider turning that into the theme for your party. Whether you are a fan of cooking, football, movies, or politics, there is probably a way to work it into a party theme.   Super Bowl or Game-Watching Party. If there is a big game happening over the weekend, invite some of your friends over for a game-watching party. Tell everyone to wear team colors and bring something to drink and snack on.  Recipe Swap Party. If you are a fan of cooking, then you can throw a recipe swap party. Have all of your friends make something and bring copies of the recipe along. Pair the food with some wine or craft beer and have a classy evening.  Movie Marathon Party. Choose a few of your favorite movies (or a few you have never seen before) and invite some friends over to watch them with you. Make some popcorn and cocktails and enjoy watching the movies and talking about them with your friends.  Debate-Watching Party. Invite some friends over to watch a big political debate. Order a couple of pizzas and buy a case of beer. Some people...

How would you rephrase that briefly using Spanish?

Considera la ocasión. Piensa en la temporada. Utiliza tus intereses para escoger un tema. Escoge un código de vestimenta. Pregúntales a tus amigos.


Why not learn while you're being entertained? Start with the BBC's Top Gear, which is available to stream on Netflix. Alternatively, you can watch the Grand Tour on Amazon Prime. You can also try Fast'N'Loud on the Discovery Channel or Wheeler Dealers. These shows generally feature luxury and iconic cars. Watching them is a fun way to expand your knowledge about cars you might not see out on the road every day. Dust off and renew that library card if you haven't used it in a while! Not only is the public library free, it's a great place to browse through the stacks and find books you didn't even know existed. If you're looking for a specific title, speak to the librarian. If your local branch doesn't have it, they can order it from elsewhere.  Be prepared to wait 2-4 weeks if you request a book from another library. Your library also likely has a large collection of eBooks available for loan. Talk to your librarian about setting up an online account to get access to this collection. Go online to search for car shows and car-related meetups in your area. If you're on a particular fan forum, ask users if they know of any good ones that are coming up. These fun events will connect you with other car enthusiasts who will be happy to answer any questions you've got about cars. Look for introductory courses for car mechanics. Start by taking just one class to see if you like it. If you enjoy it and can fit more classes into your budget, enroll in two next time. Not only will you meet other people to study with as you both learn about cars, you'll also have access to reliable and experienced instructors. Most employees at these types of stores have some basic or even advanced knowledge of car repair. They'll also be able to help you understand the pros and cons of different car products and tools.  Ask questions when there aren't any other customers in the store, and when the staff don't look too busy. Be polite if the employees say they don't have time to talk to you.

How would you rephrase that briefly using Spanish?

Observa los programas de televisión relacionados con el automóvil. Utiliza la biblioteca pública para pedir libros de autos. Asiste a exposiciones de autos y otros encuentros. Toma algunos cursos en un colegio comunitario local. Visita una tienda de suministros para automóviles y habla con los empleados.


Width may be your main goal, but it’s also important to train the rest of your back muscles to get an enviable V-shape and ensure that your muscles are properly balanced so that you don’t injure yourself. Be aware that many of the lat and deltoid exercises will also hit the lower and middle back muscles as a secondary effect, but you should do one to two exercises that also target these groups. Choose any of the following exercises to fill out your back muscles:  Back extensions Pendulum exercises  Deadlifts  Cable face pulls[ Part of showing off your wider back is also burning fat and being lean. Building muscle will help you burn fat effectively, but adding a bit of cardio to your workouts can help you get even leaner. Choose to do cardio that helps builds muscle in addition to burning fat and calories.  Stick to two to four short cardio sessions of 20 – 30 minutes every week. While a little bit of cardio is good, too much can actually hinder your weight lifting gains. Do cardio exercises that can also help widen your back. Some examples of this are: swimming, rowing, using an elliptical, kayaking or paddleboarding, cross-country skiing, and windsurfing. Build in high-intensity intervals to get the most of your cardio session. For example, do one minute at a hard pace followed by one minute at an easier pace.

How would you rephrase that briefly using Spanish?

Completa el resto de los músculos de tu espalda. Agrega un poco de ejercicios cardiovasculares para desarrollar los músculos.


Wikipedia, Sho.com and TV.com have lists of seasons and episodes by name and plot. A search engine query using "watch Dexter" will turn up several options. These may include sidereel.com, tvmuse.com and tubeplus.com. Internet sites like these are not always reliable and they can be risky. The FBI occasionally closes them down for copyright infringement, so be wary when using this method.  Do not download any files. Downloads often contain viruses that can hurt your computer and put your personal information at risk.

How would you rephrase that briefly using Spanish?

Busca las temporadas y los nombres de los capítulos de Dexter que quieras ver. Busca canales de video gratis que pasen episodios de Dexter. Teclea "Dexter" y el nombre o número del episodio en la barra de la página principal. Dale clic al botón del video para verlo en tu navegador.


Wildflowers require sunlight to grow. Unlike other plants, they can thrive in soil that is partially dry and rarely suffer from heat damage. Choose a spot to plant them that gets full exposure to the sun, or only partial shade. Baby blue eyes, wildflowers that are sensitive to heat, are a rare exception to this rule and require partial to full shade. Target weeds that have already grown in the soil by applying a herbicide designed to kill existing weeds. Choose a brand that is non-residual, meaning it will be deactivated in the soil a few days after it is used. Spray the herbicide evenly over weeds to avoid killing any other nearby plants or grasses that you want to keep. Pre-emergent herbicide, on the other hand, is used to treat the soil before weeds emerge to prevent their seeds from growing. Most species of wildflowers thrive in well-drained soil. Determine how well-drained your soil is by digging a hole that is 12–18 inches (30–46 cm) wide and 12–18 inches (30–46 cm) deep. Fill the hole with water. If it takes more than an hour for the water to drain, you have poorly drained soil. Till the top 8 inches (20 cm) of the soil with a rake or shovel to break it up. Add a 2 inches (5.1 cm) layer of organic soil amendment such as sand, vermiculite, perlite, or compost on top of the soil.  Work it into the soil evenly.   The organic soil amendment should make up 25-50% of the total volume of the soil. Less than 25% will not aerate the soil properly and more than 50% may deter plant growth. Purchase organic soil amendment materials at a local garden center or hardware store. Purchase a PH test kit from a garden center or online to measure the acidity and the alkalinity of the soil. Scoop up a small amount of soil from the surface of your garden and sprinkle it onto the mixing card from your kit. Add a few drops of indicator dye and dust the soil with the white powder in the kit. Wait for the color to change for your results  The color change should take about 30 seconds. Use the color chart provided in the kit to...

How would you rephrase that briefly using Spanish?

Elige una zona con plena luz solar o sombra parcial. Aplica un herbicida posemergente no residual para quitar la maleza existente. Prueba la tierra para saber si tiene buen drenaje. Airea la tierra si no drena bien añadiendo un corrector de tierra orgánico. Comprueba el nivel de pH de la tierra. Utiliza un fertilizante de nitrógeno para aumentar el nivel de pH de la tierra a 6 o 6,5. Aplica azufre elemental para reducir el nivel de pH de la tierra a 6 o 6,5.


Will it be animated or static? You can put more detail into a static sprite, but you may want to keep an animated sprite simpler since you will need to redraw parts for the animation. If the sprite is to be used with other sprites, you'll want to maintain an artistic style that connects everything together. If you are creating the sprite for a project, determine if there are any size or color limitations. This will be more important when you begin working on larger projects with lots of different sprites. Most modern systems don't really have any limitations on sprite size and color complexity. If you're developing a game specifically for an older system, you may run into more limitations. Try to sketch out the basic concept of the sprite on a piece of paper. This will allow you to see how the sprite will look and make adjustments to the pose or other characteristics. You can use this sketch as the source of your tracing later if you have a tablet. Make the sketch detailed. Place all of the features that you want to include so that you can get a feel for how the sprite will look as a finished product. Either use the sketched outline as a reference or trace the outline using your pad. You can either click and draw to create the outline or place each pixel individually, the choice is yours. When creating your first sprite use solid black as your outline color. This will make it easy to distinguish. You can manually change the color of the outline later. Zoom in and start erasing extra pixels and fixing lines. The outline should only ever be one pixel thick, unless you are keeping a thicker outline for the rest of the sprite. Use your Pencil tool to insert pixels to help correct mistakes. Focus on the big details during the outlining process. You can go back and add the small touches later.

How would you rephrase that briefly using Spanish?

Determina el uso del sprite. Averigua si existen limitaciones. Haz un boceto. Crea el esquema general en el programa de edición. Limpia el esquema.


Wilting leaves and stems may be a sign that you are under watering your plants. Wilting leaves usually appear limp, weak, and seem to hang downward. Healthy leaves should appear crisp and firm. Ultimately, if your plant is wilting, you may need to give it more water.  While it is more likely a sign of underwatering, wilting can also be a sign of overwatering. To properly determine whether wilting indicates underwatering or overwatering, consider other factors such as soil moisture. Usually, if the soil is dry and the plant is wilting, it needs more water. Wilting leaves are an important indication that fruit and vegetable bearing plants may produce low yields or experience other problems. As a rule, the soil for most plants should be somewhat moist about 3 to 4 inches deep (7.6 to 10 cm). This is important, as you need to make sure moisture reaches the roots of the plant. If the soil is not moist below 3 or 4 inches (7.6 to 10 cm), your plant may not be getting enough water. This is especially important for tomatoes, strawberries, and other fruits that depend on a lot of water. Whether you’re growing in some sort of container or in a garden bed, provide about 1 inch (2.5 cm) of water a week. If you’re in an arid climate, provide 2 inches (5 cm). In addition, if you’re in an extra hot environment, add about ½ (1.25 cm) for every 10 degrees above 60 degrees. It is okay if this water is provided artificially or through rain. Calculate the average temperature of your area by adding the daytime high and the nighttime low. Then, divide this by 2. For example, if the low is 60 and the high is 80, you’ll compute the average temperature as 70 degrees. If you’re in a temperate climate, you’d want to provide 1.5 inches (3.8 cm) of water per week. Purchase a rain gauge at your local hardware store. Then, place the rain gauge in your garden. Pay attention to how much water collects in the gauge after it has rained or you have watered your plants. If the amount of water the area around your plant gets is less than the...

How would you rephrase that briefly using Spanish?

Observa si la planta se está marchitando. Verifica si el suelo está húmedo a lo largo de una profundidad de 8 a 10 cm (3 a 4 pulgadas). Proporciona 3 cm (1 pulgada) de agua por semana a las verduras. Mide el agua que reciben las plantas.


Window Media Player rarely supports automatic updates for non-purchased music. If you didn't purchase the music in the album that you want to edit, you'll most likely need to add the art manually. In order for Windows Media Player to search  automatically for album art, Windows will need to be connected to the Internet. As long as you can load a web page, Windows Media Player should be able to connect to the online database. Click the Windows logo in the bottom-left corner of the screen. If your mouse cursor doesn't open in the text field at the bottom of the Start window, you'll first have to click the text field. It's the blue box with an orange and white "Play" button at the top of the Start menu. Windows Media Player will open. This tab is in the upper-left corner of the window. It's on the left side of the Windows Media Player window. Scroll down through your library until you find the album that you want to edit. Albums that don't have art will have an image of a musical note on a grey background. The album cover is to the left of the song list. Doing so prompts a drop-down menu.  If your mouse doesn't have a right-click button, click the right side of the mouse, or use two fingers to click the mouse. If your computer uses a trackpad instead of a mouse, use two fingers to tap the trackpad or press the bottom-right side of the trackpad. It's near the middle of the drop-down menu. Doing so will search online for the album's art; if there is art readily available, it will show up on the album cover.  If no album art shows up, you'll need to add the art manually instead. It may take a few minutes for the album cover to show up, and you may even need to restart Windows Media Player.

How would you rephrase that briefly using Spanish?

Asegúrate de que hayas comprado las canciones. Asegúrate de estar conectado a Internet. Abre Inicio. Escribe reproductor de windows media. Haz clic en Reproductor de Windows Meda. Haz clic en Biblioteca. Haz clic en la pestaña Música. Busca el álbum que quieras actualizar. Haz clic derecho en la carátula del álbum. Haz clic en Actualizar información del álbum.


Windows 7 requires at least 1GB of RAM, but performs best with 2GB or more. If you have a 32-bit installation of Windows 7, then no more than 4GB of RAM will be utilized. If you have more RAM than 4GB, consider upgrading to a 64-bit version of Windows.  If you have two sticks of 512MB of RAM, consider switching to two sticks of 1GB or 2GB to give your computer a significant speed boost for a low cost. Laptops and desktops use different types of RAM, so be sure that you are purchasing the correct type for your system. This is significantly more involved than upgrading the RAM, but will yield major boosts. When installing a new processor, you will most likely need to reinstall Windows in order for everything to function properly. Laptops typically cannot be upgraded with new processors.

How would you rephrase that briefly using Spanish?

Instala más memoria RAM. Instala un nuevo procesador.


Wine bottles will allow you to divide and serve your wine just like a regular winery would. You can store your wine in used wine bottles you have collected. With this in mind, it's good to make a habit of collecting wine bottles over a course of months before bottling your own wine. If you don't have any bottles, you can buy them from brewing supply stores. The typical wine bottle is 750ml. You'll need roughly five bottles for each gallon of wine you've made. Once your wine has finished fermenting and you've racked it several times so it's clear, bottle your wine. You can usually do this at one year after starting the wine. Use a siphon to move the wine from the fermenting container into your bottles. Fill your bottles partway up the bottleneck and leave a few inches for the cork at the top. Be sure to siphon the wine without agitating or stirring the wine too much. This could cause any sediment to make your wine cloudy. Soak your corks in a mixture of water that has a Campden tablet dissolved in it. This will sterilize your corks and make them easier to insert in your wine bottles. You can insert the corks by hand or use a corking machine. If inserting them by hand, soak them for 15 minutes. If inserting them by machine, only soak them for a few minutes. Position the cork over the opening of the bottle and push down firmly using your shoulders. Some brewery supply stores rent corking machines for home use. This may be a good idea if you're trying it out for the first time. You may want to buy one if you're planning on making wine regularly. Most wines are drunk within 12 to 18 months of bottling. You should try to drink your wine around a year after bottling it. Although if you've made several bottles, consider opening and trying your wine about 6 months after bottling. You may find that you enjoy the flavor of your pomegranate wine at this point. Wine is not meant to be kept indefinitely. Most fruit wines (including pomegranate wine) should be used within 3 to 5 years of bottling.

How would you rephrase that briefly using Spanish?

Junta las botellas. Embotella el vino. Encorcha las botellas. Deja descansar el vino por un año.


Wipe the bowl down using window cleaner, household cleaner, or rubbing alcohol. You can also wash it with soap and water. Focus on the outside of the bowl, as that is the part you will be painting. You want the bowl to be free of any residual oils. You can also use a wooden bowl instead. This will give the bowl some tooth and help the paint stick better. You want to lightly buff the bowl without scratching it. When you are done, wipe away any dust with a damp cloth. Flip the bowl over so that the bottom is facing you. Use a drill to make two holes in the center of the bowl. You will be using these to attach the bowl later. The holes need to be the same size as your screws. Red is the most popular and recognizable color, but you can use another color for your mushroom if you prefer.  You only need to paint the outside of the bowl, since you won't see the inside when you are done. Don't forget to paint the tops of the screws as well. Apply the spots using a paint brush  or a round, foam pouncer. If you need to apply a second coat, let the paint dry first before doing so. Just because the paint feels dry does not necessarily mean that it is ready. Check the label on your can of paint, and see if there is a curing time. Once the paint has fully dried and cured. apply a coat of clear, outdoor-quality sealer.  The sealer can be glossy or matte; this is up to you! You need to let the paint dry completely before sealing it. If you don't, the paint may warp. The log should be about twice the height of your bowl. It needs to be about the same width as the base of you bowl. Birch logs wok especially well for this because of their white bark. If you are using a different type of log, consider painting it white, and then sealing it with your clear sealer. Place the bowl on top of the log so that the bottom is facing you. Use a pen or pencil to make marks in the middle of each screw hole. Lift the bowl away when you are done. Make sure that the holes are wide and deep enough for your screws to fit into. When you are done,...

How would you rephrase that briefly using Spanish?

Escoge un recipiente de acero inoxidable y límpialo. Pule el recipiente utilizando papel de lija de grano fino. Perfora dos agujeros en la parte superior del recipiente. Aplica dos capas de pintura en aerosol para exteriores y deja que cada capa se seque en el intermedio. Utiliza pintura acrílica para agregar algunas manchas blancas. Deja que la pintura se seque por completo antes de sellarla. Escoge un tronco para el tallo. Marca los agujeros para los tornillos sobre el tronco. Perfora los agujeros sobre el tronco. Atornilla el recipiente sobre el tronco. Coloca el hongo en el jardín.


Wipe up any extra water or crumbs from your counters, and sweep and vacuum daily. This is especially important for your kitchen and dining area. Ants are looking for food, so make sure there's none for them in your home! It is helpful to establish a weekly kitchen cleaning routine and a full pantry cleaning. One day a week, sweep and mop your floors and wipe down all your kitchen surfaces, including those in your pantry. Make sure you put all of your trash into garbage bags and close the bags. It is also helpful to take out your trash every day so there are no food remnants for the ant scouts to find. It may also help to keep your garbage in a can with a tight-fitting lid. Sinks are popular areas for ants because of the leftover food that may remain on the plate. Washing your dishes cuts down on any potential food for ants to find. If you are putting your dishes in the dishwasher, rinse them thoroughly before doing so (or run a cycle immediately after loading the dishwasher). Store perishables in the fridge, and put a cover on top of any non-refrigerated food. Bag clips, plastic bags, and airtight containers help seal away your food so ants can't get inside. Proper food storage will decrease the opportunity for ants to find food in your home. Rather than leaving your bag of chips on the counter, make sure you clip the bag and put it in the pantry.

How would you rephrase that briefly using Spanish?

Barre las migas y limpia los líquidos derramados de inmediato. Tira toda la basura de tu casa a diario. No dejes la vajilla sucia en el fregadero, o atraerá a las hormigas. Guarda toda la comida y usa ganchos para bolsas, bolsas o envases herméticos.


Wipe your face with a clean washcloth, or cup water in your hands. Rub the corners of your eyes to open them up. You can use warm or cold water, although cold water may be more refreshing: cool water has been shown to lower heart-rates and help you wake more quickly.  Take a shower, if you have time. Make sure to run plenty of water into your face. Not only will washing your face make you feel less tired – it will make you look less tired. Wash your face thoroughly to rub out any lingering sleep-wrinkles. When you fall into a deep nap, your metabolism slows into a low-maintenance sleep-state. Drinking water will signal to your body that it's time to wake up. Fill a tall glass and drink it, slowly. If you're feeling especially groggy, try ingesting a caffeinated beverage—coffee, tea, energy drinks, etc.—to stimulate your mind and clear away the heavy-headed haze.   Avoid drinking caffeine if you're planning to fall back asleep anytime soon. Coffee affects everyone differently, but there's a good chance that one dose will keep you awake for hours to come. Be aware that many caffeinated drinks have a dehydrating, diuretic effect. Drink coffee, if necessary, but be sure to also drink water. Spur your metabolism and settle your stomach. If you feel nauseous when you wake, it may help to put a bit of food into your system. Eat something light, digestible, and energy-rich: fruit and nuts are ideal. Read a book, read the paper, or go online. Work a crossword puzzle, play a video game, or watch an upbeat television program – anything that gets your brain working. If your mind is active and engaged, you'll find it more difficult to slip back into sleep. Put on a party playlist or a workout playlist – anything that pumps you up and makes you want to get moving. This should make you feel more awake and less groggy.

How would you rephrase that briefly using Spanish?

Salpícate agua en el rostro para despertarte más rápido. Bebe agua para poner en marcha el metabolismo y hacer fluir los electrolitos. Bebe cafeína para despertarte con mayor rapidez. Come un pequeño bocadillo. Estimula la mente. Escucha música alegre. Abre la ventana para dejar entrar el aire fresco a la habitación.


With Tabata training, aerobics, or a fitness boot camp, you push your body to maximum speed for 1 to 4 minutes and then rest for 1 to 4 minutes. HIIT workouts increase your metabolic rate, which will cause your body to burn fat more quickly.  If you have limited time to work out, Tabata may give you the best bang for your buck. These high-intensity workouts can vastly improve your cardiovascular strength and maintain overall fitness in as little as 10 minutes a day. However, these are advanced workouts that you shouldn't attempt if you are a beginner, and they may not do much in terms of specifically increasing your muscle tone and definition. Boot camp workouts use simple moves and often are designed for beginner- and intermediate-level exercisers. You typically can find boot camps or other HIIT training programs at your local gym or fitness center. Most bodies use carbohydrate stores exclusively for the first 15 to 20 minutes of moderate-intensity exercise. If you keep going after that point, your body will start burning fat.  Aerobic activity for at least 40 minutes at moderate to vigorous intensity has the added benefit of lowering your blood pressure and cholesterol, in addition to overall cardiovascular health benefits. Not only will you have lower body fat and more defined muscles, but you'll also be at lesser risk for heart attack or stroke. Good fat-burning cardio exercise can be as simple as jogging on the treadmill (or outside, if the weather's nice). If you need more variety, check out aerobics classes at your local gym or fitness center. While strength training builds muscle, cardio sessions focus on burning fat. Using cardio and strength training together is the best way to achieve maximum muscle tone and definition.  How you combine your cardio and strength training will depend on your needs and your schedule. For example, it might be easier for you to get your cardio in by going for a run early in the morning, and then doing your strength training after work. Another option is to plan your...

How would you rephrase that briefly using Spanish?

Practica los entrenamientos en intervalos de alta intensidad (HIIT, por sus siglas en inglés), dentro de los cuales se encuentra el método Tabata, para quemar grasa de la forma más efectiva. Haz ejercicio durante por lo menos 30 minutos. Realiza ejercicios cardiovasculares de 5 a 6 veces a la semana. En los días en los que no realices entrenamiento de fuerza, prolonga las sesiones de ejercicios cardiovasculares.