First, read the English article below.

Start on your hands and feet, with your legs bent and a little wider than hip width apart. Bend over backward and place your hands on the ground so you are in a table shape, with your stomach and chest facing upward. Lift your right hand, supporting your weight on your legs and your left hand. Next, throw your right hand to the left in a swiping motion. Once it reaches the left side, switch hands so your left hand is now raised in the air. Then, let your left hand fall beside your right hand.  Once your left hand falls beside your right hand, lift off your hands and raise your right leg. Then, twist your right leg and left leg around so you return to the starting position, with your both feet on the floor. Your legs should be bent and open, a little wider than hip width apart. Swipes always move in a circle. Try doing several swipes in a row, making a wide circle around the room. Always land back at the starting position before doing another swipe. This is a popular hand balancing b-boy move. Begin with your right leg bent on the floor and your left leg bent with your knee off the floor. Place your left elbow against the outside of your right knee. Keep your palm flat, with your hand suspended in the air. Next, place your right elbow against the outside of your hip, keeping your palm flat and your hand extended in the air.  From this position, place your hands flat on the ground. As you do this, lean your body against your arms. Keep your arms straight and strong. Balance your legs against your arms and let your body fall forward until your head touches the floor. Then, extend your legs. You can also move your legs back and forth when you are in a baby freeze. Select music that has a loud beat and follows a 1-2 count. Hip hop and electronica are popular genres for b-boy dancing. Do a series of movements in a row to the music. Use counts to determine how many movements you are doing in the combination. You can integrate basic moves between harder moves for variety.  For example, you may start with a top rock...

Now, please write a short abstract for it in Portuguese. Abstract:

Pratique um swipe. Faça um baby freeze. Crie uma combinação avançada com música.


First, read the English article below.

Start out by signing up for a slow-paced class like a group yoga session. Find a structured class that will let you work at your own pace. Once you are comfortable, you may join a class that focuses on teamwork and group encouragement, like a boot camp or CrossFit class. This way you slowly build up your confidence so you can take on bigger challenges. Once you start feeling comfortable in your classes, strike up light conversations with your classmates. You can discuss your experiences at the gym, or your opinion of the class you’re both in. Having a conversation will help you feel more comfortable and less socially awkward at the gym. Consider regularly going to the gym with a friend or family member to help alleviate your anxiety. Being around someone you’re comfortable with can help to keep you motivated. Plus, they can help ease you into a new workout, encourage you to try a new class, or help you meet other members of your gym. Having a buddy with you at the gym will also give you someone to talk with. Jokes and light conversation can help decrease your anxiety and ensure that you have a good time at the gym. Making an effort to engage in small talk can help you overcome your social anxiety. Next time you have questions about the gym equipment or would like to talk about your exercise routine, seek out a personal trainer or coach. Remind yourself that they are there to help, and that they will not judge you for asking questions. If a trainer isn’t around, ask another gym-goer for help. Talking with a trainer or gym-goer about workout plans or gym equipment will help you feel included and welcome at the gym, and reduce the anxiety that you feel in a new and unfamiliar place. People who have social anxiety disorder are often held back by negative thoughts, like “People at the gym won’t like me,” or “I’m not as fit as that person.” Remind yourself that these are assumptions and not facts. Over time, you can reduce these negative thoughts and have a more realistic, positive outlook about going to the gym....

Now, please write a short abstract for it in Portuguese. Abstract:

Matricule-se em uma aula para poucos alunos. Vá à academia com um amigo. Fale com o personal trainer ou professor de educação física. Lembre-se de que os pensamentos negativos podem ser ilógicos e irracionais.


First, read the English article below.

Start out with leaves that are moist, vibrant, and newly fallen. Pressing the leaves with wax will preserve them at the height of their brilliant color. Place the leaves in a single layer in between two paper towels to dry them if they're wet. Make sure they aren't overlapping, since this will cause the leaves to stick together. Use a medium-hot iron to iron each side. Iron each side for three to five minutes to absorb extra moisture.  Drying the leaves out beforehand will allow them to retain their color and quality after being sealed into the wax paper. Do not use a steam setting on your iron, since steam will keep the leaves moist. Only use a dry setting. Feel the leaves after ironing them for 3 to 5 minutes. If a leaf does not feel dry, iron both sides for a few more minutes. It does not matter which side of the wax paper faces the leaves, since both sides are waxed. Arrange the dried leaves in a single layer in between the wax paper sheets. Leave a little space around each leaf. The wax paper will need to be able to adhere to itself. You can also use brown paper bag material or another thick paper. Make sure all of the wax paper is covered by regular paper, so the iron won't stick to the wax. Make sure that the leaves remain spaced apart and in a single layer. With the iron on a medium-hot setting, iron both sides of the paper to seal the wax together. Keep the iron constantly moving so it won't burn the wax. Heat the first side for three minutes, then flip the paper, wax and leaves over carefully and repeat on the other side.  Do not use a steam setting on your iron; only use a dry setting. Handle the hot paper carefully. If your skin is sensitive, you may want to wear gloves to protect your hands. The wax will have slightly melted around the leaves, and as it cools it will adhere to them. Wait until the wax is cool before handling it. After the whole thing has cooled to the touch, remove the paper sheets from the wax paper. Carefully cut around each leaf using scissors or a sharp craft blade.  Leave a...

Now, please write a short abstract for it in Portuguese. Abstract:

Escolha folhas frescas. Seque as folhas. Coloque as folhas entre dois pedaços de papel manteiga. Envolva o papel manteiga entre duas folhas de sulfite. Sele o papel manteiga com o ferro. Deixe a cera esfriar. Corte ao redor das folhas.


First, read the English article below.

Start planning at least 3 weeks in advance and talk to your friend to get an idea of what she wants. At this point, it is important to decide what kind of party she wants and how many people to invite. Ideas for small birthday parties include:  Simple and casual gathering at home. A cozy dinner party or pot-luck.  A barbecue or pool party.  A retro or vintage themed birthday party. Once you decide on an awesome theme, you need to answer the following questions: When is your friend’s birthday? Will you celebrate on her birthday or a few days later? What time of day will the party be? How many guests can we invite? Think of your guests when planning a party. If your friend’s birthday is on a weekday, guests may not be able to attend due to work or school obligations. Friday evenings are usually the best time to hold a small get together. For barbecues or outdoor parties, Saturday or Sunday afternoons are best. Work with your friend to create a guest list. Next, organize the list into family and friends. Review the list and add-in significant others, children, siblings, etc. if needed. For a small party, keep the guest list to 25 people or less. Guests should be notified 2 to 3 weeks in advance. You can send invitations electronically via email, write and send through regular mail, or call or text everyone on the guest list. When inviting guests, make sure to give them the following information: your friend’s name, date and time of the party, location including address and any driving/parking instructions, date which guests should RSVP, and your contact information (email address and/or phone number) with instructions for RSVP-ing.  If possible, set-up a private Facebook event page and add your guests. This is an easy way to keep everything coordinated, provide information such as directions or party updates, and communicate with guests. If sending invitations in the mail, look online for creative invitation ideas or print out unique templates.  Be creative and make your own invitations at home. You can...

Now, please write a short abstract for it in Portuguese. Abstract:

Faça um sessão de "brainstorm" com o seu amigo. Escolha a data. Faça um lista dos convidados. Faça os convites. Compre comida e as decorações. Crie uma lista de músicas. Prepare a decoração e a comida. Se divirta e comemore!


First, read the English article below.

Start practicing at the top of the key so you can use the backboard to help you if you overshoot. As you start to master shooting 3-pointers from there, work your way down the 3-point line towards the corners to perfect your shots from every angle.  Work down both sides of the 3-point line evenly. Practice from the same spot on the left and right side of the hoop. Master shots from each location before moving on to a new spot on the line. After you work on making stationary shots, try running up to the line while you dribble the ball before taking your shot. Lead with your dominant foot and plant it on the ground to prepare your jump.  Practice dribbling and preparing the shot with both hands. Set up 2 cones about 3 feet (0.91 m) apart. Dribble the ball until you’re between the cones before you make your shot. If you look at the basket early, other players will know you’re planning to shoot the ball. Set cones up on the court so you can focus on them until you’re ready to make your shot. In a quick motion, turn your shoulders to the basket and focus on the hoop as you shoot.  The ball should be level with your head by the time you turn your head to make the shot. This way, if you’re playing with another person, they may not notice you’re taking the shot until it’s too late for them to defend. Practice this technique at the top of the 3-point line before trying it on other places on the court.

Now, please write a short abstract for it in Portuguese. Abstract:

Pratique arremessos de várias partes atrás da linha de três pontos. Treine os chutes durante a movimentação. Tente olhar para a cesta apenas um pouco antes de arremessar.


First, read the English article below.

Start preparing the wall by locating any knobs, outlet covers, light switch faceplates, thermostats and other items along the wall and take them off. Starting with a smooth surface with no obstructions will help the project proceed much more efficiently.  Most accents can simply be unscrewed and lifted off. Be sure to keep track of small pieces like faceplates and separator, and put the screws back where they belong.  Any accents that you’re unable to remove can be covered with painter’s tape later on. Find a place to store nearby furniture, appliances and other belongings until you’ve wrapped up your project. If space is an issue, you can also simply scoot these items away from the wall you'll be painting. Be sure to cover any remaining furniture with a drop cloth or sheet of plastic to keep it protected.  Paint can be virtually impossible to get out of upholstered fabrics, so it's a good idea to safeguard your furniture even if you think it's a safe distance away from the wall. Unplug all electronics and relocate them somewhere where they won't be damaged. Stretch out a canvas drop cloth or plastic tarp that will help catch spills and splatters once you begin working. For maximum protection, the drop cloth should extend all the way to the base of the wall.  Pass up flimsy floor coverings like newsprint or bedsheets. These materials are usually too thin to stop wet paint from soaking through.  There’s no need to cover the entire floor. Just slide the drop cloth along as needed as you make your way from one end of the wall to the other. Wet a clean cloth or sponge with warm water and a mild liquid detergent, then wring out the excess moisture. Run the cloth over the walls from top to bottom to clear away dust and other debris that can interfere with the paint’s ability to set up properly.  Use a light touch—you just want to clean the wall off, not totally soak it. A small amount of diluted TSP (trisodium phosphate) will be useful for removing stuck-on dirt and grime from walls in dirtier areas like the...

Now, please write a short abstract for it in Portuguese. Abstract:

Tire todos os acessórios da parede. Tire os móveis da área. Disponha uma lona de plástico no chão para conter os respingos de tinta. Limpe a superfície da parede com cuidado. Cubra as superfícies adjacentes com fita adesiva.


First, read the English article below.

Start studying as soon as you can after school. The minute you come in the door, get everything together that you need and begin your study session.  Not only will the information be fresher in your mind right after school, you’ll also head off potential distractions before they have a chance to affect you. Maybe you think you can study just as well with a messy desk as you can with a neat one.  In reality, though, having only the things you need right where you need them eliminates distractions and makes your study time more efficient. Place your pencils, notebook, folders, textbook, calculator, and any other important study materials within easy reach so you don’t lose focus while reaching or looking for them. Choose a quiet, isolated spot for your study space.  Ask not to be disturbed.  Play soothing music or put on noise-canceling headphones to block out distracting sounds if necessary.  Keep common distractions like cell phones tucked away and/or out of reach, and silenced or shut off. Before you begin studying, and during your study session, take a moment to gather yourself and reduce your stress level.  Do some deep breathing exercises, meditate or pray, listen to some soothing music, or do whatever else helps you to relax.  Excess stress will cause you to lose focus. Generally speaking, do not spend more than an hour studying without having a break, because your brain gets tired and can’t give full attention to the subject.  Make them quick breaks — just a couple minutes — so that you don’t lose your momentum.  Just give yourself enough time to take a drink, stretch out a bit, use the bathroom, do a quick calming exercise, or something similar.

Now, please write a short abstract for it in Portuguese. Abstract:

Não fique enrolando para começar. Organize o seu espaço de estudo. Acabe com as distrações. Relaxe. Faça pausas.


First, read the English article below.

Start the conversation by saying you are flattered that he is romantically interested in you. You can say something like, “I think you’re a really nice guy, and I’m flattered you would be interested in going on a date.” You can then transition by being clear that you do not want to see him. “I have to be honest and say I’m not interested in you in that way.” By framing the rejection this way, you are being clear but also gentle and considerate of his feelings. This phrasing also does not make any comment on how attractive you find him, as you are not being too specific or too vague. It also rejects him a way that leaves room for you to remain friends or acquaintances. Often, it is better to be upfront and honest about your disinterest, even in a gentle way, as it can be worse to string him along and agree to a date that you do not want to go on. Using an excuse that is not true, like “I already have a boyfriend” or “I’m not ready for a relationship right now”, can backfire. You may end up in a situation later on where it becomes apparent you do not have a boyfriend or you are in fact interested in a relationship, just not with him. As well, lying to him can often lead to hurt feelings down the road if he discovers you lied. It may also put you in a tricky situation if you have to try to maintain the lie with another lie. The simplest way to avoid any further hurt feelings is to be upfront and honest with him. It is important that you try to walk away from the conversation feeling like you could still be friends or acquaintances with the guy, especially if you knew each other previously. If you are close friends and you are honest about your feelings, there is a good chance you can both move past the conversation and remain friends. If you did not know the guy well, you may not become friends but you may hopefully remain acquaintances.  Keep in mind that though the guy may be sensitive, he will eventually get over the rejection and move on. Your honesty will help him to move on and find someone who will say...

Now, please write a short abstract for it in Portuguese. Abstract:

Seja gentil, mas clara. Evite mentir ou inventar desculpas. Ofereça amizade.


First, read the English article below.

Start with a brown shade with the same underlying hue of your skin. For instance, if you are cool skinned and have undertones of yellow, a tan would work better. If you are warm toned and have undertones of red, a richer hue of brown with burgundy undertones might be a better choice.You will need a light ash tone and another tone that is one shade or so darker.  An ash brown is a safe bet for most skin tones. If you are not sure about what looks natural, compare the shades to the color of your eyebrows. The light shade should be two shades darker, and the darker shade should be another shade darker than that. Use the pencil to sprinkle small, uneven dots across the bridge of your nose and tops of your cheeks. Stop before you go overboard, since the freckles won't look as natural if you have too many.  Make the dots uneven in size as placement. They should all be around the size of the head of a pin, but some should be a little smaller than others, and they should be evenly scattered by asymmetrical. Do not attempt to create a mirror image from one side to the other. Use the darker shade to draw a few more freckles here and there. People with natural freckles usually have them in more than one tone, since freckles darken with age.  Look in the mirror to make sure that none of the dots overlap. This second layer of freckles should be fewer in number than the first. If you need to soften the freckles a bit in order to maintain a natural look, carefully and gently pat the area with your fingertips or a small piece of cotton. You could also use a clean eyeshadow blending brush to lightly buff over each spot. This is completely optional, but a quick sweep of either option will help hold your makeup in place for more time. A setting spray or powder will also make your skin appear glossier and healthier.

Now, please write a short abstract for it in Portuguese. Abstract:

Escolha dois delineadores. Usando o delineador claro, desenhe pequenas sardas na pele. Preencha alguns dos espaços entre as sardas com o delineador mais escuro. Esfume as sardas. Aplique um pó translúcido sobre as sardas.


First, read the English article below.

Start with a letter-sized piece of paper and trim a strip a half inch wide. Lay it flat, vertically, on a table in front of you. Avoid thinner paper like gift wrap or wax paper as this method will require a bit more handling of the star.

Now, please write a short abstract for it in Portuguese. Abstract:


First, read the English article below.

Start with a simple exercise like the lateral step-up, for which you will need two 5 pound weights and a step bench (available at sports stores, department stores, and online). Stand with your right side to the bench, a weight in each hand, held in front of your thighs. Step up sideways onto the bench with your right foot and squeeze your glutes. Hold for a count of three, then step back down. Do this 15 times on each side, working up to three full sets. Position your legs so that they are a little wider than shoulder width, making sure your feet are angled slightly outwards. Lower your body downward as if you’re about to sit on a chair, shifting your weight towards your heels. Hold yourself in this position for 5 to 10 seconds, then lift yourself back up. Do two to three sets of 15 reps. To modify your squat workout, vary the duration of the exercise — for example, try lowering yourself into a squat more slowly over different intervals (e.g. lower your body into a squat within 2 seconds five times, then lower yourself for a full 5 seconds five times, and so on). Position your feet directly under your hips and lower your body into a squat. With your right foot, step out to the right as far as you can without your knee turning inward. Then step to the right with your left leg so that you are in the starting squat position with your feet under your hips. Keep your pelvis and body straight. Complete 10 steps, then do 10 steps to the left. Do three sets. . Place an exercise mat on the ground; lie on your back, with your knees bent at shoulder-width. Thrust your hips upwards, lifting your butt until your torso is straight. Hold several seconds, then lower back down. Do three to five sets of 10 – 15 reps.  Add weights to intensify this exercise. Hold weights at your groin to increase resistance. Experiment with the height of your hip lift. You may find you access your glutes better with a low lift of only an inch or two above the mat. Also known as kick outs, these are fantastic for working your gluteal muscles....

Now, please write a short abstract for it in Portuguese. Abstract:

Comece com exercícios mais leves. Faça o agachamento. Faça o agachamento com passada. Faça a ponte. Faça o glúteo com quatro apoios. Faça o afundo. Faça o afundo cruzado. Faça exercícios com pulo.


First, read the English article below.

Start with a small goal of 30 minutes, 3 times per week if you aren't exercising at all currently. Try these steps to get yourself going:  Buy a pedometer. Attach the pedometer to your belt and try to take 5,000 steps daily. Move up to a goal of 10,000 to 15,000 steps as you get in better shape.  Start by walking to lose weight. Walking around your neighborhood costs nothing and is a great way to start moving. You can also try other low-impact exercises like swimming, riding a bike or jogging. . You can use a treadmill, an elliptical trainer, a stationary bike, a rowing machine or a stair climber. Start with short sessions and gradually add minutes as you get more fit. Also, use the settings on the machines to increase the intensity as you lose weight. Do a variety of different machines until you find something you like. Consult a personal trainer to make sure you're using proper form to avoid injury. They're there to help, not to intimidate you. You can take a traditional aerobics class or try any number of movement-based exercise routines. These are great ways of keeping yourself motivated in a group, having fun moving around, and losing weight. Try any of the following:  Kickboxing Jazzercise Zumba Pilates Yoga Martial arts Crossfit or Bootcamp Start small, aiming for one or two 15-minute sessions per week until you feel motivated to do more. Exercise large muscle groups to burn more calories and lose weight, instead of focusing on specific muscles. Try some of these examples:  Start with squats paired with an overhead dumbbell press to work your lower body and upper body at the same time. Perform resistance exercises while sitting or reclining on an exercise ball. You'll strengthen your core while simultaneously working on other areas. Use machines and free weights. These tools tend to focus on particular muscle groups like the arms, shoulders, thighs, glutes and upper back. Do these more focused exercises after you work on exercises for multiple muscle groups. Rest at least one full day between strength...

Now, please write a short abstract for it in Portuguese. Abstract:

Comece praticando exercícios aeróbios e cardiovasculares básicos. Tente usar os aparelhos da academia Faça uma aula de aeróbica. Comece a praticar musculação. Pratique um esporte.


First, read the English article below.

Start with a statement that explains the issue you want to address and will help you segway into discussing your feelings.  Be brief and to the point when introducing the topic. Calmly open the chat with a statement like, "I feel that it's unfair that I couldn't go to the party Friday night." Talk about what has been bothering you and why. It’s really important that you be truthful with your parents during this process, no matter how difficult it might seem. Say something like “I got a speeding ticket because I was about to be late for my curfew.  I’m sorry. I know this will cost a lot of money, but I already talked to my supervisor and she’s going to give me extra shifts on the weekends.  I understand if I need to be punished, though.” When having a serious talk with your family, avoid saying “you always” or “you never.”  Instead, focus on you and your feelings, and stick to the facts. Avoid blaming other people or becoming defensive. In order for them to understand you, they need to hear things from your perspective. Say “When I have to stay home on Saturday nights instead of hanging out with Marissa, I feel sad and like I’m missing out on time with my friends.” If you can understand the ‘why,’ then you can address what needs to change.  Parents often have legitimate reasons for making certain decisions, so try to understand where they are coming from.  Listen to their reasoning without interruption. For instance, perhaps your parents don’t want you going out with your significant other because they are fearful that you’ll make a bad decision. Spend time with your SO along with your parents until they feel more comfortable with you two going out alone. During this conversation, keep your voice down.  Avoid yelling, cursing or whining at all costs.  Take a few deep breaths to calm down when you feel stressed.  Remember that the more mature you are, the more likely they’ll be able to understand you. Brainstorm some potential fixes with your parents, and be willing to compromise if they are not fully on your...

Now, please write a short abstract for it in Portuguese. Abstract:

Seja objetivo. Seja sincero sobre seus sentimentos. Fale em primeira pessoa. Fale sobre as preocupações deles. Mantenha um tom de voz calmo. Crie soluções. Dê um tempo para eles processarem a conversa.


First, read the English article below.

Start with five words that describe your idea or concept. For example, if you want an antique-themed wedding, your words might be: lace, light blue, ivory, wood, silver. If you will be getting your images from the internet, set up a board on Pinterest (or similar), a bookmarks folders in your web browser, or a folder on your desktop. If you will be getting your images from books, catalogues, or magazines, get a multi-pocket folder. This way, you will have everything ready. You can finds lots of images on the internet, books, catalogues, or magazines. Plan on finding about 10 to 20 images. This will give you enough to work with, but not so much as to be overwhelming.  If you are browsing the internet for images, you can save them to your designated storage system as you search. If you are browsing through a book, catalogue, or magazine, you can mark the mages with post-it notes or pieces of paper. You should have been saving your digital images as you browsed, but if you didn't, go ahead and do that now. If you were leafing through a book,  catalogue, or magazine, tear out the pages, and tuck them into your multi-pocket folder. If you don't want to ruin a book, catalogue, or magazine, you can scan the images into your computer or photocopy them instead. Go through your images and note any similarities, patterns, or differences. Focus on theme, color, shape, material, texture, mood, etc. Sort the images according to the similarities you find. If you find a reoccurring theme that is not part of your keyword list, consider adding it to that list, and making another search based on it. Go through your images once more. Set aside the ones that don't work with your theme or don't look as nice when compared to the other images. Keep the ones that match or look good together. You only want the best of the best for your board, so don't hesitate to be picky! Don't throw away the other images. As you organize your board, you might find that they work after all! Print off any digital images first on good-quality paper....

Now, please write a short abstract for it in Portuguese. Abstract:

Escreva algumas palavras-chave. Crie um sistema de preenchimento de acordo com as fontes das suas imagens. Procure imagens de acordo com as suas palavras-chave. Guarde as imagens. Organize as imagens. Selecione as imagens. Apare as imagens. Organize as imagens no painel. Prenda as imagens no painel.


First, read the English article below.

Start with memorizing the New Testament, then repeat these steps with the books of the Old Testament. You can follow these steps with any Bible that you want to use. This article describes how to memorize the books of the Protestant Bible, but it can easily apply to any other Bible, as well.   Get out a Bible and look at the Table of Contents in the front of the book. You can also go online to see a list of the books of the Bible. Read them a few times aloud at a normal volume to become familiar with the pronunciation of the different books. If you have trouble with pronunciation, you can have your pastor or someone who is familiar with the Bible tell you how to pronounce the names in the Bible. You can also go online and look up the pronunciation for the books of the Bible. You can set the books of the Bible to a tune like Jingle Bells or Yankee Doodle. Choose a simple song with a strong pattern that you are very familiar with. Find a YouTube videos of people singing the books of the Bible to a song you know. When you are singing the easiest way to memorize is to group the books, and then match the groups with the phrasing of the song.  For example, chunk the books as follows, and sing it to Jingle Bells:  Matthew, Mark, Luke, John, Acts, and Romans - Jingle bells, jingle bells, jingle all the way First and Second Corinthians, Galatians, and Ephesians - Oh what fun it is to ride in a one-horse open sleigh Phillipians, Colossians, First and Second Thessalonians - Jingle bells, jingle bells, jingle all the way First and Second Timothy, Titus and Philemon- Oh what fun it is to ride in a one-horse open sleigh Hebrews, James, First and Second Peter, First and Second Third John- Jingle bells, jingle bells, jingle all the way Jude and Revelation the books of the New Testament. - Oh what fun it is to ride in a one-horse open sleigh Practice singing the song, again and again, until it sticks. Sing the books of the Bible so many times that singing them becomes second nature.   Practice by writing the books on a piece...

Now, please write a short abstract for it in Portuguese. Abstract:

Leia a sequência de livros da Bíblia. Ache uma música para memorizar os livros do Novo Testamento. Divida os livros em grupos. Decore sua canção. Relembre os livros da Bíblia.


First, read the English article below.

Start with one bunch of greens, roughly 4 ounces (113 g). Cut off thick stems, or leave a few short pieces if you want bright red streaks in the pesto. Rinse off dirt. Optionally, add a bunch of fresh basil leaves for a more familiar pesto taste, or a bunch of radish greens for a peppery flavor. This will make the greens and stems a bit less tough. Get your kitchen tongs ready and blanch as follows:  Prepare a bowl of cold water and ice. Bring a large pot of water to a boil, then drop the leaves in for 1 minute. Transfer the greens to the ice bath until cool, then remove. . Pine nuts or walnuts are the most common options, but you can try pistachio for a more unusual flavor. Shell them, then toast in a dry, hot pan over medium heat, stirring frequently; they burn easily. The nuts are ready when golden brown and aromatic. If the nuts have skins, rub them after toasting with a clean cloth to remove them.  Pine nuts take about 5 minutes. Walnuts take 10–15 minutes. Pistachios take 6–8 minutes. Add chopped garlic and toasted nuts to a food processor with a metal blade. Pulse (on and off) until coarsely ground. Tear the leaves into pieces and add them to the processor. Add Parmesan and pulse until coarsely ground. Continue blending as you pour in a thin stream of olive oil, until you get the thick, homogenous texture of pesto. Taste, then blend in salt and pepper as desired.  You may need more or less olive oil than the recipe calls for. Optionally, complement the pistachio version with 1½ tbsp (22 mL) fennel fronds, 3 tbsp (45 mL) fresh parsley, and 1 tbsp (15 mL) lemon juice. Dip crusty bread into this bold pesto, or add a dollop to a creamy soup. Thinned with water, you can use it as a pasta sauce.  On homemade pizza, use it instead of tomato sauce and top with slices of roasted beets or other pizza toppings. Store leftovers in the fridge for up to one week. For longer storage, pour into ice cube trays, cover with olive oil to prevent darkening, and freeze. Pop out into plastic freezer bags and store up to 6 months.

Now, please write a short abstract for it in Portuguese. Abstract:

Corte e lave as folhas. Escalde as folhas de beterraba. Torre as nozes. Pulse o alho e as nozes em um processador de alimentos. Misture com outros ingredientes. Sirva.


First, read the English article below.

Start with small gestures, since these will often stop disruptive behavior. If a student is talking during class, for example, start by simply standing next to their desk. Proximity will often stop the disruptive behavior. If that doesn't work, escalate your gestures accordingly.  If standing by the student's desk doesn't work, try tapping on their desk or table. If that doesn't work, then try asking them to stop talking. Always try to address a behavioral issue without drawing too much attention when possible. Embarrassing them or calling them out in front of the class may make them angry and more likely to act out. If a student is becoming dangerous, you may need to separate him or her for the safety of others. If a student is physically lashing out, you need to keep the other students safe.  It's best to have another adult escort your students out of the classroom. This may be easier than removing the violent student. If you have a teaching assistant, have him or her take other students to a safe area. You can also move the violent student to the hallway and escort him or her to the principal's office, the nurses's office, or the guidance counselor's office. Make sure someone can supervise your class as you do so. You may be able to prevent an angry student from becoming violent via distraction. Students, especially younger or older students, may not know how to appropriately deal with emotion. Distracting them from their anger may prevent an outburst.  Acknowledge the student is feeling mad, while talking to him or her softly. For example, "James, I understand you're upset that Jane took the toy you wanted." Then, try to change the subject. Distract the student by directing his or her interests elsewhere. For example, "James, you like to paint, right? Maybe you could play with the fingerprints with Mason while you let Jane have a turn with the Legos." When a student acts out, immediately refer him or her to the rules. You want to make sure the student understands the rules in your classroom will be...

Now, please write a short abstract for it in Portuguese. Abstract:

Comece com gestos simples para interromper o comportamento problemático. Separe o aluno do restante da turma. Distraia o aluno inconveniente. Relembre as regras da sala de aula. Dê uma opção ao aluno. Deixe claras as consequências. Peça que o aluno se desculpe. Use contenção física somente quando necessário.


First, read the English article below.

Start with small, actionable steps to begin gradually desensitizing yourself towards horses. Choose a method that makes you feel slightly uncomfortable but that you are able to handle. You could look through books with photos of horses, watch videos of horses online, or pick a movie with horses featured in it. Don’t rush yourself and only work at a pace that you feel comfortable with.  If there is a specific type of horse that you feel afraid of, try to gear the desensitization towards this type. For example, you may be scared of small ponies if you were bitten by one as a child or you may feel fearful of larger horses if you have had a particularly traumatic fall. There are many different ways to begin the desensitization process. You could draw pictures of horses, look at stuffed animal horses, or view horse-themed art. Once you feel comfortable with the idea of horses without being physically near one, move on to being within the same vicinity as one but at a distance. You could watch a horse grazing in a paddock, visit a friend who has a horse or observe a horse at a local stable or show. Keep your distance from the horse at first and don’t go any closer to it than you feel comfortable with.  Gradually you can begin to get closer to the horse as you feel more confident. Make sure that you are with the horse’s owner and that the horse is a calm, reliable type. Spend some time just watching the horse first to see how it behaves. Then, start to get closer when you feel ready. Depending on your level of fear, this may mean just taking a few steps closer at a time or it may mean approaching the horse if you feel comfortable. While you are observing the horse you will hopefully feel yourself beginning to relax. Spend the time just watching the horse’s behavior, taking in the environment, and noticing how you feel. Simply just being around the horse for as long as you need may help immensely. As you begin to feel more confident being within the same vicinity as horses, you will start to feel more comfortable...

Now, please write a short abstract for it in Portuguese. Abstract:

Olhe fotos ou veja vídeos com cavalos para começar esse processo. Observe o cavalo de longe. Faça carinho em um cavalo calmo e amistoso quando se sentir pronto. Procure ajuda de um terapeuta se estiver com dificuldade para superar o medo.


First, read the English article below.

Start with the basics by clearing everything out of the car and removing all trash. There may be an old piece of food or other garbage stinking up your car. Check under the seats and remove all rotting food, trash, and junk items. Check back pockets and remove all trash items. Be careful if you have children as there may be sticky candies, or unidentified blobs of food stuck within the pocket. Don't forget to clean the back or trunk of the car as well. Use a soft cleaning cloth and an all-purpose cleaning spray to wipe down every plastic, wood, glass, and metallic surface inside the car. Look for any spills or stains that could be causing the odor. For example, a child may have spilled pudding on the seat.  For leather seats, use an appropriate leather cleaner. Alternatively, you can ask for a suitable interior car cleaner at your automotive store. If your upholstery is not leather, remove stains by vacuuming or shampooing the surfaces. In most cars, the floor mats (where the driver's and passengers' feet rest) can be removed. Pull these out, and use a few rags and hot, soapy water to clean them. Stains may have accumulated over time, which may be producing the foul smell in your car. Use clean water when you're cleaning off the floor mats. Wipe off all excess water from the mats so no water pools up in the car once you put the mats back in. to clear out any grime worked into the carpet. Vacuum the carpet and the seats to remove excess dirt. Besides dirt, food crumbs or leftover bits of trash may have been worked into the carpet. Vacuuming these out should improve the smell of your car. Run the vacuum nozzle over all seat and floor surfaces. If you're sure that the car's carpet is the problem, you could sprinkle carpet deodorizer over the carpet. Leave it to sit for the time recommended on the package instructions (usually about 5-10 minutes) before vacuuming it up. If vacuuming failed to remove the smell, you'll need to take a more aggressive approach towards cleaning the carpet. Purchase a car shampoo from...

Now, please write a short abstract for it in Portuguese. Abstract:

Tire o lixo e limpe a bagunça do carro. Limpe todas as superfícies para remover manchas que possam gerar odores. Retire e limpe os tapetes de borracha. Passe aspirador de pó para limpar a poeira incrustada. Lave o interior do automóvel com xampu se o aspirador não resolver o problema. Espalhe bicarbonato de sódio nas manchas fedorentas para eliminar o odor.


First, read the English article below.

Start with the more encompassing issues, then narrow down into the smaller ones. For example, rather than starting with the category of compensation, you might start the manual with the category of hiring processes or eligibility.  Consider opening the manual with a description of your company’s goals, as you originally outlined them. Write a cohesive, clear paragraph or two that briefly overviews the manual, what your employees can expect from the company, and what the company expects of them. Use the outlining style to create subcategories within the manual. Use a table of contents once you’re finished to allow for quick reference. Some people are more visual than others, so having diagrams, charts, or images in your manual can help different types of employees grasp the concepts in it. These types of images can simplify different procedures and policies alike. For example, you might make a chart or table that lists different position titles and their duties as a quick point of reference. You could also use a table that includes questions and answers for employees to use and reference as needed. Ideally, new employees will receive a copy of the manual upon hire, and existing employees will get new copies when any revisions are made. You might consider having employees sign a contract stating that they understand the things outlined in the manual, and agree to them. Keep copies of the manual on hand at your place of business, as well as digital copies for you to access and revise as needed. The goal is to make sure these policies and procedures are both understood and carried out properly, and should issues arise, the manual can be there to guide the course of action.

Now, please write a short abstract for it in Portuguese. Abstract:

Organize as informações seguindo uma ordem lógica. Utilize imagens, gráficos e tabelas. Disponibilize o manual para todos os funcionários.


First, read the English article below.

Start your proposal like you would start a letter: with a short paragraph summing up that you want to do the work for the client and that you are the best candidate for the job (you'll get to the specifics later). Here, it's OK to be somewhat "warm" and personal in your tone, though you should always stay professional.  Mention the client by name. If you're on friendly names, first names are fine. Otherwise, use "Mr." or "Mrs." You're trying to show the client that this proposal is specifically tailored to him or her. See our sample documents below for specific examples of what's needed in each proposal. Draw from the discussions you have already had regarding the job to show your client, in a few sentences, that you know what you need to do. Show that you understand the problem that needs solving, the duties the client expects you to perform, and the scope of your work (one-time gig, long-term, etc.). Be specific about the job here, but don't dwell on precise details like money, hours, and so on - you'll get to this later. Here, you're trying to sell yourself as the best possible person for the job. Draw attention to things like your training, your experience, and jobs you've done in the past that have gotten positive feedback. You can also reference your attitude and values, though these should take a back seat to more concrete qualifications. Remember that you may be in competition with other consultants. Try to paint a picture of how you will provide a measurable benefit to the client in terms of money or time saved. This way, you can give yourself an edge over a competitor with similar or better qualifications who doesn't articulate this as well. List, using strict terminology and specific details, what you will do to solve the client's problem. Pinpoint the exact results the client will see from you consultation. Be specific regarding your methods and time frame here. To avoid problems later, it's also wise to describe what you expect from the client during your work with regards to personnel, access to...

Now, please write a short abstract for it in Portuguese. Abstract:

Comece sua proposta ao se referir ao cliente em questão. Descreva o trabalho no primeiro parágrafo. No segundo parágrafo, descreva suas qualificações. No parágrafo seguinte, descreva o trabalho proposto. Descreva o que você não vai fazer durante a consultoria. Proponha um valor para a sua consultoria. Encerre com um resumo da sua proposta.


First, read the English article below.

Starter Pokémon can be a big help in the game. Turtwig turns into a Grass and Ground-type, Torterra who is good at its attack and defense but not the best with speed. Chimchar the Fire-type evolves into a Fire and Fighting-type, Infernape who has great attack and special attack like many Fighting-type Pokémon have and also good speed. Piplup evolves into a Water and Steel-type which is a very unique type, Empoleon. Empoleon is good with special defense and attack.

Now, please write a short abstract for it in Portuguese. Abstract:


First, read the English article below.

Starting a casual conversation first will help you ease your way into asking the question and reduce some of the nervousness you might feel.  Send a friendly text saying "Hey, how's it going?" If you are doing the asking in person, approach the person and say hello. Make sure to smile and make eye contact, as this will show that you are interested. Instead of asking them out right away, first ask them what they are doing tomorrow, this coming weekend, and so on. This will serve as a segue to asking the person out and will make the conversation flow more naturally. Suggest an activity that you think they will be interested in, based on what you know about the person. If you can't think of anything, here are a few ideas:  Ask them to meet for coffee or a drink. Ask them out on a dinner or lunch date. Ask them if they'd like to come to a party/dance with you. Ask them out for ice cream or frozen yogurt. This will help eliminate any awkwardness in the future, especially if you have just asked out a close friend that you plan on continuing to see on a regular basis. More importantly, it will show the person that you are confident and mature enough to handle a little rejection.

Now, please write a short abstract for it in Portuguese. Abstract:

Comece a conversa. Pergunte se ele(a) gostaria de ir a um encontro. Avise que não há ressentimentos se ele(a) responder que não quer ir.


First, read the English article below.

Starting an argument, clearly provoking one, will get noticed by the people you argue with. They'll be much less likely to take you seriously because they know you just want to shout for a while. Avoid looking like a troll if you want to have an effective argument. Let your humanity and who you are as a person show through. This makes you more sympathetic and less angering to the people you argue against. Explain why you believe the thing that you believe and be willing to admit when an idea is your own, rather than using the "devil's advocate" cover up for an idea you know won't be popular. The fastest way to make an argument totally pointless is to let it get derailed. Stay on topic when you argue and when the other person derails, get them back on track. Solving a single disagreement is better than getting nowhere with 20 separate issues. Discuss one issue at a time, covering everything you want to say about it.  When it's been settled or you've reached an impasse, move on to the next topic. Don't allow subject changes.  The other person might try to change the subject in order to cover up a mistake. Many people, when proven wrong in some area, will rather be dismissive of their mistake rather than acknowledging their error. Either leave the argument if the person refuses to acknowledge mistakes ("It doesn't matter", "Whatever, that's my opinion.", etc.), or insist they acknowledge their error. Explain why you have the belief that you have, where you got your information from, and how you come to your conclusions. This can expose misunderstandings but it also forces your opponent to enter your head-space and follow your line of reasoning. It can be an effective way to win people over! When you argue with someone, acknowledge their argument and make sure that you actually understand what they're saying. Clarify with them if you have to. Make sure that you understand the basis of your argument before you argue. You should also make sure you agree with the premise of your opponent's argument. If you don't...

Now, please write a short abstract for it in Portuguese. Abstract:

Não provoque nenhuma discussão. Seja sincero. Mantenha o tópico da conversa. Explique, explique, explique. Compreenda e reconheça o argumento alheio. Discuta com uma boa premissa. Não queira ter a última palavra.


First, read the English article below.

Starting in high school, and continuing into your undergraduate years in college, you should take classes that teach you the analytical and critical thinking skills you will need to be a scientist. This is a must to get a leg up later in life.  You'll need to be well-specialized in mathematics. Scientists in the physical sciences use a great deal of mathematics, particularly algebra, calculus and analytical geometry, while those in the biological sciences use math less often. All scientists need a working knowledge of statistics, too.  Consider going to science camp during high school. You'll do more intensive projects than you do in your regular science classes in school. While you will specialize in a particular discipline later, you'll need to take basic courses in biology, chemistry and physics to ground you in the basics of each science, as well as the scientific method of observing, making hypotheses and experimenting. You can also select elective courses based on areas of interest or to discover new areas of interest to help you define your specialty. In a year or two, you can commit to a more specific branch of science. Skills in 1 or 2 foreign languages may be helpful as well. This allows you to read older scientific papers that haven't been translated into English. Additionally, being multilingual will enable you to collaborate with other scientists from across the world, as well as help you pursue research opportunities in other countries. The most helpful languages to learn include French, German and Russian. After you’ve gotten your feet wet and you’re familiar with the directions this career could take you, declare a major in a more specific branch of science. Planetary? Medical? Psychological? Geneticist? Agricultural? If you'd like or if your college's lack of options necessitates it, you can wait to declare something more specific later (aka grad school). A general major like chemistry is fine, too. It's best to start making connections and doing work as soon as possible. Contact one of your...

Now, please write a short abstract for it in Portuguese. Abstract:

Faça as aulas preparatórias necessárias na escola. Comece com o básico na faculdade. Forme-se em um campo que o deixe intrigado. Consiga um estágio. Desenvolva sua escrita.


First, read the English article below.

Starting with dry hair, rub a quarter-sized dollop of hair product through your hair.  Mousse and texturizer are good options. These will both give your hair volume and help hold the style longer.  If you have short hair, use less hair product in your hair. Otherwise, your hair can get weighed down too much.  Find a strong hold mousse to get maximum hold throughout the day. This size of curling iron will allow you to make a slightly tighter curl in your hair. The heat from the curling iron will be able to reach every strand of hair more easily this way. If you use a large-barreled curling iron, your hair will not hold the waves as well. Use a strong hold hairspray to cover your hair. Spritz hairspray all over. Careful not to overdo it, especially if you have shorter hair. Too much hairspray will make your hair look crunchy.

Now, please write a short abstract for it in Portuguese. Abstract:

Aplique produtos no seu cabelo. Utilize um babyliss de tamanho médio. Aplique spray fixador para finalizar o processo.


First, read the English article below.

Starting with the guest list can give you a good idea of what the celebration will look like. Write down the name of anyone you can think of that might want to attend. Anytime you think of a new name, write it on the list. You can reach out to these guests as you plan the next stages of the celebration. Here is the first place your guest list can come in handy. Contact guests on the list, especially those who were particularly close to your loved one, and ask them for dates that they could possibly attend. This is especially important for guests that will be traveling long distances. A great way to do this is to get everyone’s email address and send out a poll (e.g. Doodle Poll) that gives guests an array of possible dates. Each guest can select any of the dates that they can attend, and you can set a date based on the results. Your venue will also be dictated by your guests. Obviously, you need to select a venue that is large enough to house all of your guests, but you should also consider things such as handicap accessibility and how child friendly your venue is before deciding. You can also make a shortlist of venues that would serve the celebration well, and ask your guests for their input. Some possible venues include churches, schools, outdoor spaces (parks, campgrounds, etc.), and a host of other unique spots that might house a special celebration. One of the perks to a celebration of life is that it is free flowing. That said, you can make things go much smoother by having some agenda made. Send this agenda to all guests ahead of time, or hand it out as guests arrive. The order of events should include things like:  When does the celebration start? When will each speaker speak? When will food be served? When will any other special events take place? When is the celebration set to end? Not all celebrations will have formal speakers. If you do want guests to speak, you should ask them ahead of time so that they have time to prepare something to say. If someone prefers not to speak, remember that many...

Now, please write a short abstract for it in Portuguese. Abstract:

Prepare uma lista de convidados. Escolha uma data. Encontre um local. Monte uma ordem para os eventos. Peça que amigos próximos e parentes falem. Planeje a alimentação. Aceite sugestões.


First, read the English article below.

Starting with the hair is key to keep the water retained in it from dripping as you dry the rest of your body.  If you have long hair, wring it out a couple of times before moving on.  It’s no secret that heat and friction cause damage to our hair.  Allowing it to air dry will lead to healthier locks. Beginning at the top of your body and working you way down, use your hands to gently whisk away the water from your skin.  Do the best you can to get every last droplet. If you have a lot of body hair, it is helpful to swipe the opposite direction of the hair growth the release the water from the hair. You can do this with an actual fan, a towel, or a hair dryer.  This could take  a few minutes if you are doing it by hand.  To speed things up, try to release the moisture from the room by opening the door or turning on the bathroom fan.  Hair dryers and fans are especially helpful for the hard to reach areas and areas with dense amounts of body hair, like armpits and groins. Be sure to step on a bath mat.  If your feet are still a little damp, you run the risk of slipping on the bathroom floor and injuring yourself. Doing this right after you shower is the key to maintaining the moisture which your skin has absorbed, and is a prime solution to dry skin.

Now, please write a short abstract for it in Portuguese. Abstract:

Torça os fios de cabelo. Seque o corpo com as mãos. Faça um pouco de vento sobre si próprio, seja ligando o ventilador ou com um leque, toalha ou secador. Cuidado ao sair do box do banheiro. Passe e espalhe bastante pomada ou creme.


First, read the English article below.

Starving your body can actually give you the opposite of what you want by making your body go into survival mode which means it will hold on to fat easier. Lose weight the healthier way  by eating fresh fruits and vegetables, going to the gym, and by drinking more water. Start your day having aloe-vera pulp, coconut water or normal water. Leave a cup on your nightstand to remind yourself to drink every morning. Get a membership at your local gym and try your hardest to go there at least once a week then twice a week etc. Workout at home if you're not comfortable doing it in public areas. Remember not all fats are bad however, fats from donuts, cakes, and pies are. Add healthy fats to your food like extra virgin olive oil, flaxseed, walnuts, almonds, avocado etc by adding it to salads, smoothies, soups, and more.

Now, please write a short abstract for it in Portuguese. Abstract:

Nunca passe fome. Hidrate seu corpo ao acordar. Faça o máximo de exercícios físicos que puder. Consuma gorduras saudáveis.


First, read the English article below.

Stay in touch with the latest fashion trends by reading fashion magazines, blogs, and newsletters. Talk to your girlfriends about what they are wearing and look at street style images online for ideas. Pay attention to the newest beauty looks by following models and insiders on social media and blogs. Staying in touch with current fashion and beauty can also give you ideas on how you can be girly in a modern way. Femininity and what is considered “girly” in fashion continues to evolve and change so make sure you keep up to date on the latest trends. Search online for content written by women, for women. Follow popular female centered blogs and publications online. Subscribe to women’s magazines. Stay informed on important women’s topics and learn about the different ways that women are expressing themselves in politics, fashion, beauty, and the arts. Ask your girlfriends what publications they are following or reading. Look at what female publications your favorite female celebrities are reading and following. Have fun shopping for girly clothing and accessories at the mall or your local clothing store. Invite girlfriends along so you can make a day of it. Shopping is a fun way to bond and hang out with other girls. Going shopping does not mean you have to spend a lot of money or have a lot of cash on hand. Try things on, browse, and window shop with your girlfriends so you can spend quality time together. Invite your closest girlfriends for dinner or drinks at a favorite restaurant. Go dancing at the hottest club or attend a fun music show. See a movie that features female actors. For a fun girls' night in, you can do home manicures or pedicures. You can also do spa treatments like homemade face masks or massages. Listen to music or watch a movie at home with your girlfriends.

Now, please write a short abstract for it in Portuguese. Abstract:

Se atualize sobre as últimas tendências de moda e beleza. Siga blogs e revistas escritos por mulheres. Saia para fazer compras com as suas amigas. Faça uma noite das garotas.


First, read the English article below.

Stay on the perimeter of the store and buy mainly fruits and vegetables. Over 1/2 of your plate should be filled with vegetables at each meal.  Aim to replace processed foods, such as bread, with complex carbohydrates from fruits and vegetables. High-carb vegetables include squash, beans, sweet potatoes, green peas, carrots, beets and corn. These vegetables will fill you up and keep you full longer than bread or pasta. Mix in low-carb vegetables, such as avocado, green beans, tomatoes, bell peppers, broccoli, mushrooms, spinach, lettuce, chard, asparagus and summer squash. Get a variety of colors into your diet. Buy red, green, orange, brown, blue and any other color of fruit and vegetable you can get your hands on. Colors indicate different nutrients and a balanced diet. Breakfast jump starts the metabolism to ensure you are burning, rather than storing fat. Try high-protein breakfasts, like Greek yogurt, oatmeal, quinoa, an egg white omelet or a large smoothie. You will want to reduce overall calories by 25 percent over the next 4 days, and reduce portion sizes on fatty foods is a great way to do that.  Replacing processed foods with produce will also reduce your calorie intake. Don’t skip meals. You should eat 3 meals with 2 snacks per day. Try to limit snacks to a single serving of protein or fruits and vegetables. If you are eating a 2,000-calorie diet, you will reduce to 1,500 calories. If you are eating a 2,500-calorie diet, you will reduce to 1,875 calories for 4 days. Replace all full-fat dairy products with no-fat dairy products. While eating high-protein, no-fat Greek yogurt each day can help you lose weight faster, full fat cheeses and milk can pack on lbs. Choose non-dairy proteins for the next 4 days. Eat salmon, tuna, mackerel, turkey, chicken, and beans or lean cuts of meat in 4 oz. sizes for lunch and dinner. Eat 1 serving of almonds or 1 serving of Greek yogurt for a post-workout snack, starting on day 2. Drink only water, tea or drip coffee for the next 4 days.  Alcoholic beverages, sodas...

Now, please write a short abstract for it in Portuguese. Abstract:

Vá ao supermercado. Tome um café da manhã com cerca de 300 a 400 calorias, no máximo 90 minutos depois de acordar. Reduza 25% do tamanho das refeições. Troque a proteína gorda por magra. Corte as calorias líquidas. Siga essas instruções nos próximos 4 dias, mas considere incorporar essas mudanças no seu estilo de vida.


First, read the English article below.

Stay well rested by sleeping 7-9 hours a night. This may help boost your pheromone levels. Try these techniques to get good shut eye and stay on a healthy sleep schedule:  Set a regular bedtime for yourself. Exercise regularly (but not within 3 hours of bedtime so it doesn’t keep you up). Avoid caffeine after 4pm. Relax before bed with a warm bath or reading. Don’t nap too much during the day. Sleep in a cool, dark room. Stick to a regular exercise routine that includes weight-lifting. Target large muscle groups and lift heavier weights for fewer repetitions. Increasing your testosterone may have a boosting effect on pheromones.  It’s also possible, however, that pheromones increase testosterone, and not the other way around. These two chemicals are considered human pheromones, and it’s possible that eating foods that contain them may boost yours – or at least increase your arousal, which then triggers more chemical signals that may make you more appealing to potential partners. This has not been proven scientifically, but there’s no harm in trying these three foods:  Celery Parsnips Truffles

Now, please write a short abstract for it in Portuguese. Abstract:

Durma pelo menos oito horas por noite. Faça exercícios físicos com pesos regularmente. Coma alimentos com androstenona  e androstenol.


First, read the English article below.

Staying grounded can help you to navigate disagreements with your parents.  Listen to your body and pay attention if you find yourself getting anxious or upset.  The more aware you are of these physical and behavioral symptoms, the better you can control them with time.  Patience takes practice.  Practice stopping yourself before getting too upset with them. Avoid getting defensive or reacting quickly when they make an accusation.  Learn to express yourself through patience rather than frustration. For example, if your mother makes a negative comment about what you're doing that makes you upset, stop yourself before reacting.  Consider saying to her, “I’m sorry you feel that way.  I don’t want to get into a battle about who’s right and wrong.  Can we try to talk this through in a respectful way?” Stop and think before you start to attack what they said or did.  If they're trying to seemingly give advice, give them a chance to speak.  Don’t talk over them. Listen until they’ve finished their thought.  The more times that you give them an opportunity to speak, the more times you can help to teach them to also listen rather than talk over others. Be open-minded about why they may be saying or acting a certain way.  Give them a chance in the same way you would want them to give you a chance. Avoid yelling, screaming, or bad-mouthing them as a way to make your point.  While getting upset will happen from time to time, avoid making it the common way of communicating with your parents.  Use ‘I’ statements to express your feelings about what’s bothering you.  For example, say, “I feel frustrated when you express dissatisfaction with the person I’m dating.” Show your parents that you are mature and able to express your thoughts without getting immediately upset.

Now, please write a short abstract for it in Portuguese. Abstract:

Seja paciente. Escute tudo que eles têm a dizer antes de responder. Fale sobre o que pensa e sente com calma.


First, read the English article below.

Staying hydrated can keep your skin firm and reduce the appearance of cellulite. Drink as much water as you can during the day and opt for water-rich foods such as watermelon, cucumber, carrots, lettuce, zucchini, and watercress. Collagen is the main structural protein found in skin, and its production is necessary for firm, youthful, smooth skin. To tighten skin (and your butt), eat foods that prevent the breakdown of collagen and stimulate its growth in the body. Some of these foods include:  Sunflower seeds Chilis Blueberries Oily fish, such as trout Olive oil Dark chocolate Excessive salt can cause the body to retain water, which can make cellulite appear worse. Stay away from processed foods, which are generally high in sodium, and be vigilant about reading nutrition information on product packaging. Note that products like soda, snack cakes, and deli meats are all deceptively high in salt.

Now, please write a short abstract for it in Portuguese. Abstract:

Hidrate-se sempre que possível. Consuma alimentos que estimulem a produção de colágeno. Reduza a ingestão de sal.


First, read the English article below.

Staying hydrated is an important part of preventing muscle spasms. Muscles are more likely to cramp up if they are dehydrated. This is vital if you are working out. Drink at least 6 to 8 glasses of water or healthy drinks throughout your day. Replace electrolytes, especially sodium and potassium, when you're exercising or sick. You can do this through diet or electrolyte-enhanced beverages. Keep healthy by eating the right foods and nutrients. This can prevent muscle spasms. Adjusting your diet can help relieve intestinal spasms caused by irritable bowel syndrome. Potassium, antioxidants and healthy fats are especially good for muscle spasms. These foods are known to help with spasms: Bananas, potatoes, prune juice, dried fruits, oranges, brown rice, avocados, spinach, seafood, almonds, flaxseed, oats, sesame seeds, tofu, and kale. Regular exercise can help reduce muscle cramps since it stretches and strengthens the muscle. This can help injured muscles. Gentle physical therapy can gradually help the muscle heal, which may reduce spasms. Regular exercise also improves your overall health. Talk to your doctor or physical therapist about what exercises will help your muscles. Since spasms occur when a muscle contracts, stretching helps prevent these contractions. Stretching exercises keep your muscles loose and flexible. Make sure to stretch your muscles before and after any exercise, especially if the exercise is rigorous or for an extended period of time. If you have muscles that often cramp at night, stretch those muscles before bed to loosen them up. You may also try light cardio, like riding a stationary bike, before sleeping to loosen the muscles and prevent cramps.

Now, please write a short abstract for it in Portuguese. Abstract:

Beba bastante líquido. Alimente-se bem. Exercite-se. Alongue-se sempre.


First, read the English article below.

Staying in contact and interacting regularly is a huge part of being good friends with someone. If you live close by, try to see each other on a weekly (or more often) basis, and use texting and phone calls to talk when you’re not together. If you live further away, try to meet up in person once a month, or as often as you can. Also, don’t hesitate to spend time together in group settings, too. Sometimes that shared experience can be fodder for more one-on-one conversation. Once your friendship moves past the surface level and you start to really get to know and trust each other, it’s time to start being a little more transparent and vulnerable in your conversations. Don’t hide your opinions or pretend to be someone you’re not just to make him happy. Remember, friends don’t have to agree on everything or like all the same things. Just like being friends with anyone else, being friends with a guy may require you to be a support during tough times. If you feel like your friend is having a hard time, ask him about it. And ask if there is anything you can do to help him out. Even if there isn’t anything you can do, the offer will make him feel cared for. One thing to keep in mind here is to be sensitive if he has a significant other. If he does, that role of emotional support should be played by the significant other. You can still be caring and supportive, but remember that it may be someone else’s place to be his main emotional support. This is something that comes up frequently in close friendships and often needs to be discussed to make sure that everyone is on the same page. If you start developing feelings for your guy friend, or if he starts to develop feelings for you, you will probably need to have a conversation about it. Being upfront about your feelings will be hard, but it might save your friendship in the long run. Be open to the relationship changing over time. If romantic feelings develop on either side, things may change a bit. Or if either of you gets a significant other, how much time you spend...

Now, please write a short abstract for it in Portuguese. Abstract:

Tenha “encontros de amigos” para poder se conectar. Tenha conversas abertas e honestas. Esteja disponível emocionalmente e ofereça apoio. Mantenha a amizade, a menos que vocês dois queiram um relacionamento romântico.


First, read the English article below.

Staying well-hydrated is one of the most important steps to take when combating nausea. Try drinking an extra 16 oz of water beyond what you normally drink at night. Many doctors recommend ginger or peppermint tea as a remedy for nausea. The teas and their scents can help calm your stomach. You can also try either flavor in different forms — ginger in foods is common, and peppermint candies can also help. Many people find that the bubbles of carbonation can help an upset stomach. Choose ginger ale or citrus-flavored carbonated beverages. Use sparingly, since soda is not very healthy. A small glass can sometimes help, often coupled with some crackers or other bland food.

Now, please write a short abstract for it in Portuguese. Abstract:

Beba muita água. Tome chá. Verifique se bebidas carbonatadas produzem algum efeito.


First, read the English article below.

Steady state cardio is any aerobic exercise that keeps your heart rate at a relatively stable level for at least 10 minutes.  This type of exercise will help burn calories and support your metabolism.  In general, it's recommended to get at least 150 minutes of aerobic activity each week (or 30 minutes five days a week).  Aim for a mix of moderate- and high-intensity activity.  This combination will burn calories from fat in addition to providing cardiovascular benefits.  A variety of activities can be considered moderate-intensity cardio including:  jogging/walking, running, biking, hiking, use the stair master or elliptical, swimming or dancing. Some studies even suggest up to 60 minutes of moderate-intensity cardio daily for the most effective reduction in stomach fat. Try to get in your cardio exercises in the morning before eating your first meal.  Exercising in this fasted state means your body will be using energy from its storage form — fat.  Try to include any type of cardio exercise in the morning.  Even a quick 20 – 30 minute walk can help your body use its excess fat stores for energy. Getting up earlier in the morning may be difficult.  Make it a priority and after a few weeks your body and mind will get used to getting up earlier. Make sure you go to bed earlier as well.  It's important to get adequate rest, so you may need to move up your bed time if you're planning on an AM workout. Although cardio is responsible for burning and reducing overall body fat, adding in some light strength training can help tone your stomach.  Include a variety of core strengthening and toning exercises.  When you've reduced the amount of stomach fat, toning your abdominal muscles will give you a more defined look. Try toning exercises like:  crunches, planks, bicycle crunches, or v-sits. Toning exercises will help strengthen muscles; however, it is not possible to "spot treat" this particular area. It is a myth that you can target where on your body you will lose fat, so doing abdominal exercises won't cause you...

Now, please write a short abstract for it in Portuguese. Abstract:

Faça exercícios aeróbicos estáveis. Treine de manhã. Faça exercícios que tonifiquem toda a região do abdômen.


First, read the English article below.

Steam cleaning uses hot water to deep clean your carpet and extract deeply-embedded particles. You can purchase a steam cleaner and do this yourself. Before you steam clean, you need to vacuum and spot treat the stains on your carpet. Follow the manufacturer instructions for using your steam cleaner.  Pull the machine slowly as you go over your carpet. Only go over the area one time to limit the amount of water that you apply to the carpet. It is extremely important that you dry your carpet thoroughly. Not extracting all of the water can result in mold, mildew, and odor. Open windows and use fans to speed up the drying process. If you do not want to purchase a steam cleaner, you can rent one from a local hardware store or carpet store. Dry cleaning involves applying a dry powder to your carpet, working the powder into the carpet, and then vacuuming up the dry powder. The dry powder helps pull the dirt and soil out of the carpet. Vacuum your carpet before you apply the powder. Follow the instructions on the cleaner to determine how much you should use on your carpet.  The instructions may recommend that you use a mechanical brush to work the powder into the carpet. However, the brushes should not be used on Berber as it may cause snags. Instead, work the powder gently in with your hands. Always read the label to determine how long to leave the powder on. Some powders require 20 to 30 minutes while other compounds may be vacuumed up immediately. This type of cleaning is recommended for Berber because there is not a risk of over-wetting the carpet and causing mold and mildew. If your carpet is deeply stained or you are not comfortable using these methods on your own, hire a professional cleaner. A professional cleaner will assess the type of Berber you have and the condition of your carpet. The cleaner can then choose an appropriate cleaning method.  Use carpet cleaner that has experience working with Berber carpet. Visit the Institute of Inspection Cleaning and Restoration Cleaning website to find a certified...

Now, please write a short abstract for it in Portuguese. Abstract:

Aplique vapor para limpar o tapete. Limpe o tapete a seco. Contrate um profissional.


First, read the English article below.

Steam is not included in the Mint repository, so you'll need to add it manually first before installing it. You can install Steam from the Steam website without doing this, but then you'll have to manually update it each time an update is released (which is very often).  deb http://repo.steampowered.com/steam/ precise steam into the address bar. sudo apt-get update. This will update your repositories. wget -O - http://repo.steampowered.com/steam/signature.gpg . Press ↵ Enter to run the command. this will download the signed key for the repository, allowing you to install software from it. The rest of the process is the same as the Ubuntu process. Click here and follow the steps to install Steam and download some games.

Now, please write a short abstract for it in Portuguese. Abstract:

Abra o aplicativo "Repositórios". Selecione "Repositórios Adicionais" e clique em "Adicionar". Cole . Abra o Terminal e digite . Digite . Abra a Central de Programas e siga as instruções de instalação do Ubuntu, pois o resto do processo é igual.


First, read the English article below.

Steep 2-3 tea bags of pure chamomile tea in a cup of boiling water for 10 minutes. Let cool and transfer to a spray bottle or pour directly onto clean, damp hair, then rinse.  Leave in for 30-60 minutes or longer, or sit out in the sun with the chamomile tea still in for stronger results.  Add additional ingredients to the spray such as lemon juice, white vinegar, or raw honey to help strengthen the lightening effect. Leave in hair for the same length of time, but note that repeated applications with lemon juice can dry out hair slightly.  In addition to enhancing blonde tones, chamomile has anti-inflammatory properties to soothe the scalp, conditions hair, and encourages hair growth. Steep 2 tea bags of calendula tea, or ¼ cup calendula petals in a cup of boiling water. Let cool and put into a spray bottle or directly into hair before gently rinsing.  Leave the tea in for longer, or sit out in the sun with it in, for stronger results. Combine with chamomile tea, or other ingredients like lemon juice, white vinegar, or raw honey to help strengthen the lightening effect. In addition to golden tones, calendula also has soothing and antibacterial properties for the scalp. Cut up a half cup of fresh rhubarb root or use 3 or 4 tablespoons (44.4 or 59.1 ml) of dried rhubarb root and add to a pot with a quart of water. Simmer for 20 minutes and let steep overnight. Strain out the pieces and use the remaining liquid in a spray or rinse on your hair.  Avoid inhaling the steam created from simmering the root over heat, as rhubarb roots and leaves contain a high quantity of oxalic acid, which is toxic to ingest but makes the lightening effect last longer.  This treatment will also help mask gray hairs.

Now, please write a short abstract for it in Portuguese. Abstract:

Use chá de camomila para clarear levemente. Use chá de calêndula para evidenciar tons dourados. Faça um chá com raiz de ruibarbo para cabelos de tons mais claros.


First, read the English article below.

Step away from your notebook or computer to rest. Distract yourself for thirty minutes with another activity. Cook dinner. Freewrite. Make some phone calls. Watch an episode of your favorite TV show. It is particularly helpful to engage in other creative activities. You can draw a picture, play an instrument, knit, or make a scrapbook.  Whatever you do, don’t think about your novel for this period of time. When you return to your manuscript, you should be refreshed. Writing can be an isolated practice. If you are struggling with a particular aspect of your novel, ask a friend to sit down with you for 30 minutes and discuss your project. Just the process of speaking can help your brain work through your problems, and your friend might be able to give you helpful advice. Exercise has been shown to increase productivity. People who regularly exercise also demonstrate higher levels of creativity. Since you are writing an action novel, it might be helpful to go out and be active! Sometimes, the best way to overcome writer's block is to force yourself to start writing. It doesn't have to be good, the point is to just get yourself writing again. When you're finished, you might even find parts of your writing that you like and want to keep for your story!

Now, please write a short abstract for it in Portuguese. Abstract:

Faça um intervalo. Fale sobre os problemas. Faça uma caminhada. Em sua cabeça, faça uma dramatização dos eventos.


First, read the English article below.

Stick to artwork that is inexpensive since it may be humid in your bathroom. Works on canvas or unframed paintings will not build up moisture since there is no possibility of it getting caught behind glass. If you have framed artwork, keep your bathroom door or window open so humidity is not trapped. Sculptural works pop out from the wall and make for a great focal point in your bathroom. Materials such as plaster or metal are not damaged by moisture or humidity. Limit your bathroom to 1 piece of 3-D art so it is not visually overwhelming. Don’t hang anything next to the shower, though, as hot steam and moisture could ruin it over time. If you have extra wall paint laying around, add a new design to the wall to make the room pop. Choose a color that fits into the color scheme of the entire room. Practice designs on a paper before committing them to the wall.  Consider painting a horizontal stripe halfway between the wall and floor to add visual interest. Add circles in a lighter color to simulate bubbles to create a playful and carefree environment. For an eclectic look, paint 1 wall a bold color. Adding a tile backsplash can add a fun accent to the wall. Many backsplashes come in a peel-and-stick package so you can easily mount it to the wall yourself. Find tiles that match the color scheme of your bathroom to put behind your vanity. Be sure to choose tiles that are moisture- and mildew-resistant.

Now, please write a short abstract for it in Portuguese. Abstract:

Pendure obras de arte nas paredes vazias. Coloque uma escultura de parede para não ter problemas com o vapor. Destaque uma parede com uma pintura nova. Coloque um revestimento na parede atrás da pia.


First, read the English article below.

Stick to hair care products that are made from natural ingredients, which will keep your hair feeling nourished and moisturized. Sulfate tends to make hair more frizzy and dry, which makes it more prone to breakage in the long-run. Using sulfate-free hair products is particularly important if you dye or use chemical treatments on your hair. Although keratin is essential for strong hair, the ingredients and high temperatures involved in chemical treatments tend to do far more damage than good. Chemical treatments tend to thin your hair, making it more susceptible to breakage and loss. Shampoos and conditioners that contain keratin are fine to use, as it’s mainly the process of chemical treatments which is damaging. After you have finished washing your hair with lukewarm water, rinse it out with cold water to close your hair follicles. This reduces your chances of frizz and hair loss.  Washing your hair with cold or lukewarm water means that it will be healthier, and therefore it’s able to grow out more quickly. Avoid washing your hair with hot or scorching water, and this will strip your hair of moisture, making it more susceptible to falling out. You only need to rinse your hair with cold water for a few seconds. Wrap your hair up in a microfiber towel in the same way that you would with a thick cotton towel. A microfiber towel will dry your hair without damaging fragile hairs in the same way that a thick cotton towel would. Air-drying your hair can also help immensely to keep it healthy. Use a microfiber towel to dry your hair to about 60%, and then let the rest dry naturally. Change your pillowcase for something softer, such as silk or satin. Cotton pillowcases create friction with your hair, which makes it more prone to damage and less likely to grow out. Using a silk or satin pillowcase also means that you will wake up with fewer tangles. Hair straighteners and curling irons can damage and break your hair due to striping away the moisture. Let your hair dry naturally, and avoid styling it with heating...

Now, please write a short abstract for it in Portuguese. Abstract:

Use produtos sem sulfato para proteger o cabelo. Não use tratamentos químicos, como queratina. Lave o cabelo com água morna para evitar a quebra dos fios. Use uma toalha fina de microfibra para secar o cabelo. Coloque uma fronha de seda ou cetim no travesseiro, não de algodão. Não use equipamentos muito quentes.


First, read the English article below.

Stick to rifle-style rounds (easily identifiable by a necked-down casing, unlike the .22 where the case is the same diameter from end to end). These rounds have a much higher powder to bullet weight ratio, which results in higher muzzle velocities. Of course, if the cost of doing so is too high, .22lr practice will at least get you trigger time with plenty of economy. It is more consistent and uses higher quality bullets; for plinking, cheap ammunition selection is fine. Low report (noise) and low recoil make it less likely to startle your prey if you miss, and quicker on follow up shots. Some of the more powerful .224 caliber rounds work quite well and will extend your range well past that of the .22lr. Though it is possible to kill this size of animal with smaller rounds, it becomes essential to get a head or heart shot; else the animal may die a slow painful death, or not die at all. Though for smaller animals a round as large as a .308 will be approaching the range of overkill, something in between these sizes is recommended. Even a .223 could kill these animals, but with smaller rounds, the bullet precision is much more important. If using smaller diameter rounds for large game, heavier bullets will transfer energy more quickly into the target. Larger calibers such as the .338 Winchester Magnum or 45-70 and larger are helpful for use against very large wild game such as buffalo, or dangerous game abroad. However many people will suggest that accuracy is more important for hunting than caliber size, for instance some guides would have a client use a .270 for animals like bear and moose if they can shoot it accurately over a higher powered cartridge like the .300 Winchester Magnum.  Bullet weight is expressed in GRAINS, a common measure of gunpowder and bullet weight.  Light bullets are often favored for varmint and target shooting. The higher velocity allows a flat trajectory within a couple hundred yards of the muzzle. The bullet reaches the target quicker, so less leading is required as well. Heavier...

Now, please write a short abstract for it in Portuguese. Abstract:

Ao praticar em alvos (ou simplesmente “fazer tiro-ao-alvo”), sempre use um .308. Para competições de tiro, é recomendável utilizar munição própria para isso (“match-grade”). Para caçar animais de pequeno porte (menores do que coiotes, tais como esquilos, coelhos, passarinhos, etc. Para caçar animais de maior porte (como coiotes e até pequenos javalis), a munição do .223 é a menor recomendável. Para caçar animais selvagens (javalis, veados, etc. Ainda que lidemos sobretudo com animais e alvos estáticos, se for necessário disparar contra um humano, a munição de um .223 em uma região vital é mais do que o suficiente, mas um .308 ou a munição de qualquer outro calibre são definitivamente melhores, visto que causarão mais danos se as regiões vitais não forem atingidas e terão mais impacto em alguém vestindo roupas mais grossas do que as munições mais leves, como as do .223. O “peso da bala” é algo a ser levado em conta, mas na maioria dos casos é menos relevante do que seu formato.


First, read the English article below.

Stick with water. Water is healthy, plentiful, cheap, and actually tastes good. Water flushes out harmful toxins, carries nutrients to cells, and provides a moist environment for bodily tissues that need it. Doctors recommend drinking 64 ounces of fluid per day, or about 1.9 liters (0.5 US gal).  Avoid sodas, energy drinks, concentrated juices, etc.They're a weakness for us all, but they make shaving off those pounds really difficult. All of these drinks have tons of sugar and empty calories in them, sometimes as much as 300, which can negate a whole workout. Drink green tea for a great source of antioxidants and negligible calories.Green tea contains about ten times the polyphenols as most other veggies and assists the body in protecting its cells from free radicals. Best of all, tea contains 1-2 calories per liter, which means that a simple cup of tea (unsweetened) is about as guilt-free as it gets! Drink a cup of tea or a glass of water 30 minutes before you eat a meal. This will trick your body into believing it's more full than it actually is, meaning that your cravings will be lower and you'll be inclined to eat less during a meal. If you drink water or other liquid right before you eat, this could lead to indigestion, so wait a while after drinking before eating. You do not need to go on a diet in order to eat healthy. Simply watching what you eat will help you to slim down and get fit. When eating healthy you should consider what sort of items from each food group you should be eating. Try to eat balanced meals every time you sit down to eat.  Carbohydrates: Complex carbs are absorbed more slowly by your body so they don’t overload your system. These include oats, whole-wheat products, and unprocessed grains such as brown rice. Protein: Choose lean meat when getting your protein intake. Lean meats include fish and poultry. Other forms of good protein include beans, soy products, and nuts. Fruits and vegetables: While it may be hard to believe, there are actually better fruits and veggies than others...

Now, please write a short abstract for it in Portuguese. Abstract:

Hidrate-se e corte as bebidas açucaradas. Alimente-se de modo mais saudável Experimente a dieta Atkins. Saiba quais os alimentos não permitidos dentro da dieta. Experimente uma dieta de baixa caloria. Experimente a dieta cetogênica.


First, read the English article below.

Sticking to a healthy diet can help you avoid bad breath and pungent body odor, as well as keeping you healthy and trim. Try incorporating some of these guidelines into your diet:  Avoid junk food and items that are high in sugar, it can cause problems for your skin and make you look older. These treats are fine every once in a while, but they shouldn't be an everyday thing. Try to limit modest amounts of soda, beer, candy bars, potato chips and other junky items to one "cheat" day per week. Eat plenty of fruits and vegetables. You've heard it a hundred times, but eating plenty of raw fruits and vegetables is vital to a healthy diet. Consider trying to eat fresh fruit (such as apples, oranges, and pears) as a snack, and try to eat at least one vegetable at both lunch and dinner. Learn to prepare food. Start with simple things - boil eggs, make sandwiches and salads, cook burgers and steaks, heat frozen veggies, boil rice and pasta. It will save you money, improve your health and impress people! Consistent physical activity can not only help your body look more attractive, but it also lifts your mood and keeps you from getting sick as often. Set up a plan that works for you, and stick to it. Here are some suggestions to get you started:  Do basic stretches, sit-ups, push-ups, and other exercises every other day. Stay consistent with the number of repetitions. Then, as your muscles improve, increase the number of repetitions you do and you will see results. Try different weightlifting plans. Try to do as much as you can, but don't overextend yourself, and give your muscles rest days to heal and build muscle. Working out every day may actually be bad for you! However, don't be afraid of becoming way too buff. Bodybuilders in magazines look that huge because lifting weights is the only thing they do for a living. It won't happen to you. The primary core lifts are Bench Press, Squat, Overhead Press, and Deadlift. Weighted pull ups and dips can be great accessories to these. If you need more chest work, consider...

Now, please write a short abstract for it in Portuguese. Abstract:

Alimente-se bem. Pratique exercícios. Aguce a sua inteligência.


First, read the English article below.

Sticking to a schedule is very important if you want to send relaxing signals to your body at the right time. Maintaining a regular sleep schedule works because you follow your body’s circadian rhythms. It is not just children who need a good bedtime routine; adults also need to relax and unwind before they go to bed. Try to have regular times when you go to bed and wake up every day--even on weekends. The snooze button might be tempting, but it does not lead to high-quality, restful sleep. Instead, it makes it more likely that you will be overtired in the mornings and overenergized in the evening hours when you should be relaxing. Try to resist the urge to hit "snooze" in the mornings and instead make yourself get out of bed. It's important to avoid long naps during the day as much as possible. If you can restrict your sleeping to night-time only you will likely have a more relaxing bedtime. If you absolutely have to nap, be sure that you nap for less than 30 minutes and that you nap in the mid-afternoon while it is still light outside. Napping for too long or napping in the evening hours can disrupt your ability to relax at bedtime. It can be difficult, but if you want to stick to your schedule you have to try to avoid sleeping in as much as possible. Set your usual alarm during the weekend as well as during the week. If you go to bed and get up at roughly the same time every day you will program your body to sleep better. Develop a relaxing routine that you perform every night 15-30 minutes before you go to bed. Take a warm bath. Stretch your body. Read a book. Listen to relaxing music. Doing these things every night will help your body know when bedtime is approaching. Incorporating a relaxing activity into your routine will help you fall asleep (and stay asleep). Eventually these activities will signal your body to begin relaxing and preparing for good sleep at the same time every night.

Now, please write a short abstract for it in Portuguese. Abstract:

Estabeleça um horário específico para dormir. Não use a função soneca. Evite tirar sonecas prolongadas durante o dia. Levante-se no mesmo horário todos os dias. Adote uma rotina fixa durante a noite.


First, read the English article below.

Sticking to your crush like glue can make you seem obsessed and desperate, which could scare them away. Show you’re interested with a little bit of flirting and chatting, but don’t spend every second of the day following them around. Make sure you hang out with your friends and have fun without your crush. If the two of you are texting, that’s great! Things could be moving in the right direction. However, wait a few minutes before responding to some texts. You want to show them that you have your own fun life, and aren’t hovering around the phone 24/7 waiting for their next text. It’s ok to steal flirty glances every now and then. It can actually give them a hint that you like them! However, staring for long periods of time will probably creep them out. If your friend group starts giggling and pointing whenever your crush walks by, it could make you embarrassed or uncomfortable. Ask your friends to act natural when your crush is around. Say, “Hey, could you guys stop pointing and giggling? It makes me feel uncomfortable, and I’m pretty sure it’s making my crush feel weird, too.” If you feel your crush developing into a full blown obsession, stop and make sure you’re still doing things for yourself. Your crush shouldn’t be your whole world. Keeping a balanced outlook will help you stay cool, calm and collected around your special someone. Don’t quit the soccer team so you can hang out with them after school, or join a club just because they’re a member.

Now, please write a short abstract for it in Portuguese. Abstract:

Dê espaço. Não responda às mensagens de texto imediatamente. Olhe para o gato de vez em quando, mas sem encará-lo. Peça aos amigos para agirem com naturalidade. Faça suas atividades favoritas.