Article in English: Locate a workspace that you don't mind potentially scratching the surface. Alternatively, you can lie down a protective surface to on your flat workspace. This could be something like a hard book, or a plastic place mat.

Summary in Portuguese:


Article in English: Locate and click the Firefox icon on your desktop, taskbar, or dock (for Mac). On the top-right corner of the window, click the 3 horizontal lines button. This is the Menu button.  ” At the bottom-right corner of the drop-down window, click the puzzle piece icon. This is the “Add-ons” button. You will be brought to the Add-ons Manager page. At the left side of the screen, click the Plug-ins tab. Choose any plug-in displayed on-screen. Click the drop-down list at the right side of the plug-in and click “Always activate” to enable the plug-in.

Summary in Portuguese:

Inicie o Firefox. Clique no Menu. Após clicar no botão, um menu suspenso aparecerá na tela. Clique em "Complementos". Clique na guia "Plugins". Ative os plugins.


Article in English: Locate nuts with a cracked outer husk—separate these for dehusking. Any that are whole need to be dried. Older nuts are brown and younger are green. However, it's more efficient to separate based on cracks. Air-drying your nuts in the shade (either indoors or outside away from direct sunlight) reduces their moisture content and prevents them from turning rancid. Always dry your nuts as soon as possible after harvesting them or when they fall to the ground. For cracked nuts, skip the drying process and dehusk them as soon as possible. Nut husks hold moisture, which is why dehusking is a high priority. Place all of your uncracked nuts onto a cloth, and then layer another cloth on top. Leave them there for 1 to 2 weeks, and check up on them intermittently. The cloth layers absorb moisture from the inner nuts and shrink them so that they don't stick to the husk. This makes for easier removal. Before putting your nuts in the oven, place them in a shallow pan and gently stir them around occasionally to make sure they're evenly dried. If they are drying properly, you can hear the nuts shake in their husk when you rattle them. Heat the nuts for approximately 12 hours. Afterwards, crack a few open—brittle husks that crack easily (and cleanly) are sufficiently dry.  Keep an eye out for signs of cooking—which can damage the nuts—such as smoke. A second dry is standard practice at warehouses that commercially prepare macadamia nuts. Once your whole nuts are completely dry, skip to 3.2.

Summary in Portuguese:

Separe as nozes quebradas das inteiras. Desidrate as maduras e inteiras na sombra por duas semanas quando o tempo estiver seco. Forme camadas de nozes entre um pano para desidratá-las em um local fechado. Desidrate uma segunda vez no forno entre 40 e 65 ºC.


Article in English: Locate the beginning of the P wave and the beginning of the QRS complex. This is called the PR interval. Normal duration is between 0.12 to 0.20 seconds, which is three to five small horizontal boxes. This amount of time should be pretty consistent across the entire strip. If there is a varied amount of time (boxes) between beats, it can indicate an irregular heartbeat. This is only something to worry about if your doctor says so. It can be completely harmless. You may have a regular or irregular heart rhythm. If your rhythm is irregular, it may be regularly or irregularly. To determine the rhythm, check if the intervals are the same length. Mark a few of your R-R intervals on a separate sheet of paper. Use that sheet of paper to move along the rhythm strip to see if the intervals are all the same lengths. A regularly irregular rhythm has a pattern to the irregular rhythm. An irregularly irregular rhythm has no pattern at all and is all over the place. You can use the following formula to calculate your heart rate. Count the number of squares between the two peaks (the R waves). Take 300 and divide it by the number of boxes between the 2 peaks. In this diagram, it's 3 boxes, so 300 divided by 3 = 100 BPM.  If you counted 4 big boxes between peaks, you have a heart rate of 75 beats per minute (300/4) = 75. This is only used for regular heart beats. If the peaks aren’t regular and there are different amounts of boxes between them, the heartbeat is irregular. Count the number of spikes that are in a 6-second readout and multiply the number by 10 to get an approximate rate. For example, if there are 7 R waves in a 6 second strip, the heart rate is 70 (7x10=70). Alternately, you can count the complexes on the rhythm strip, which represents 10 seconds. Multiply that number by 6 to find the 60 second heart rate. Though everyone’s normal EKG readout can vary, there are some irregularities that your doctor may investigate further. Your doctor will look at your EKG results, combined with your symptoms, and start to...

Summary in Portuguese:

Meça o tempo entre os batimentos. Analise o ritmo cardíaco. Calcule a frequência cardíaca. Calcule a frequência cardíaca se ela for irregular. Converse com o médico se houver qualquer irregularidade nos batimentos. Evite fazer um autodiagnostico.


Article in English: Locate the elements in the chemical formula on a periodic table to find their atomic masses, which is the same as their molar masses. Write down the molar mass of each element, and multiply them by the number of that element in the compound. Add all of the molar masses together to find the total molar mass.  For example, if you need to find the molar mass of H2SO4, find the molar masses of hydrogen (1 g), sulfur (32 g), and oxygen (16 g). Multiply the mass by the amount of the element in the compound. In this example, there are 2 hydrogen and 4 oxygen atoms. The total molar mass of hydrogen is 2 x 1 g = 2 g. The molar mass of oxygen in this compound is 4 x 16 g = 64 g. Add all the molar masses together. In this example, 2 g + 32 g + 64 g = 98 g/mol. If you already know the molarity of the solution you’re measuring, then you can skip to step 4. Find the actual mass of the compound either listed on the solution or in the problem you’re solving. Then, divide the mass of the compound by the total molar mass you found before. The result will be the number of moles you have of the compound labeled “mol.”  For example, if you’re trying to find the normality of 100 g of H2SO4 dissolved in 12 L, take the actual mass divided by the molar mass to get: 100 g ÷ 98 g/mol = 1.02 mol. A mole is equivalent to 6.02 x 1023 atoms or molecules of the compound. Use the number of moles you just found for the compound, and divide it by the total volume of the solution you’re measuring. The result will give you the molarity (M), which is another way to measure the concentration of a solution. In this example, 1.02 mol ÷ 12 L = 0.085 M. Look at the chemical formula for the number of hydrogen atoms (H) in an acid or hydroxide molecules (OH) in a base. Find the product of the molarity times the number of hydrogen or hydroxide molecules in the compound in order to find the normality. Label your answer with an “N” when you’re finished.  In this example, H2SO4 has 2 hydrogen atoms. So 0.085 M x 2 = 0.17 N. In another example, a 2 M...

Summary in Portuguese:

Some as massas molares dos elementos no composto. Divida a massa real do composto pela massa molar. Divida a resposta pelo volume da solução em litros para chegar à molaridade. Multiplique a molaridade pela quantidade de moléculas de hidróxido ou hidrogênio presentes no composto.


Article in English: Locate the gas tank, which is in the basement or lowest floor of your home. The pilot light is controlled by a small box with black, red, or white dials. It will also have a metal pipe running into it, carrying the gas supply. The control dial on the gas valve will be labeled. Spin it to the “Pilot” setting. Press the reset button on top of the box to turn on the pilot light. Hold the reset button between 30 to 60 seconds to give the thermocouple time to heat up. The pilot light should stay on after the reset. If it goes out, this is a sign that the thermocouple has failed. You can replace it right away or remove it to perform a more accurate test. To double-check that the thermocouple is at fault, look at the dial to locate a position labeled “Off.” Spin the dial to shut off the gas supply. If this isn’t possible, follow the metal pipe leading into the pilot light controls. It will have a small valve on top of it. Turn the valve counterclockwise to stop the flow of gas. With the gas flow shut off, the pilot light has to fade. If the flame is still there after 20 seconds, the gas supply isn’t off. Adjust the dial and valve to try again. The clicking comes from the spot where the gas supply pipe meets the gas valve box. If you hear clicking before the 20 seconds are up, it’s a sign that your system needs repairs. Both the thermocouple and gas valve may be bad. Call a professional. Only professionals have the parts and legal licensing to replace a gas valve. They will replace the thermocouple when they do this.

Summary in Portuguese:

Encontre os controles da luz piloto na válvula de gás. Ligue a luz piloto por 30 segundos. Solte o botão e observe se a luz piloto irá desligar. Desligue o fornecimento de gás para testar novamente o termopar. Conte até 20 e espere o piloto desligar. Preste atenção se há um ruído perto da válvula de gás.


Article in English: Locate the label on your pants, usually in the middle back of the waistline, and read it carefully. A label that gives machine washing instructions will generally do well with a gentle wash and dry cycle. If the label states “Dry Clean Only” or “Not Washable,” then you may want to consider taking it to a dry cleaner or leather specialist. If your pants do not have a label, or if you’ve cut it off, and you know the manufacturer, then you may be able to contact them directly for cleaning advice. Go to the manufacturer’s website and look for customer information or help contact information. Before you expose your pants to any cleaning process, it is a good idea to apply a damp cloth to a small, less noticeable part of your pants. Then, wait to see if you notice any discoloration, fading, or wrinkling. This will let you know how well your pants will tolerate being wetted down via steaming or in a washing machine. If your pants do wrinkle or stain in the test area, it would be a good idea to take them to a leather specialist for cleaning. Turn your pants inside out and place them directly into the washing machine. Add a small amount of color-safe liquid detergent and nothing else. Choose the “delicate” washing cycle and set the water temperature to cold. If you can choose the spin speed, set it to the slowest setting. For extra protection, place your pants into a garment bag and then toss this bag into the washing machine. The bag will help to minimize the wear on your garment from the washing machine’s agitations. If you aren’t comfortable using the washing machine, then set your pants out on a towel. Get a damp microfiber cloth and gently run it over the surface of pants. It is best if you use warm, not hot, water. Resist the urge to scrub and keep your movements light. Get a clothing steam machine and adjust the setting to gentle. When the machine is ready, pass the wand lightly on top of the pants. It should make them damp, but not wet. Repeat until you see fewer signs of wear. This is another gentle...

Summary in Portuguese:

Siga as instruções da etiqueta da calça. Faça um teste localizado. Use o ciclo delicado da máquina, com água fria. Limpe com água. Limpe com vapor. Coloque a calça para secar. Limpe apenas quando necessário.


Article in English: Locate the leech’s oral sucker on the anterior (thinner end). Place your finger or fingernail on the skin next to this, and gently slide it underneath. Push to the side to detach the leech. Repeat this step at the posterior end sucker, then flick the leech off of your body.  Push the leech away as you detach it, because it will try to reattach itself to your body. Make sure to start with the thinner, anterior end, which is actually the leech’s “head.”  Dispose of the leech away from the water after you have detached it. You can pour salt on the leech to ensure it is killed, but do this only after you have safely removed it. Once the leech has had enough blood, it should fall off on its own, typically after about twenty minutes. If you cannot remove the leech safely, you may have to leave it and wait until it stops feeding. While this can be unsettling, the leech should not cause you any pain or serious injury. Dispose of the leech after it falls off. You can pour salt on the leech to ensure it is killed, but do this only after it detaches itself from your body. Leeches have anticoagulant enzymes that cause blood to flow freely. If the bite area continues to bleed after you remove the leech (or after it falls off), apply gentle pressure with a clean cloth or gauze until the bleeding stops. Leeches can leave a small wound where they were attached to your body. Clean this wound using warm water and a mild soap. Afterwards, apply an over-the-counter antibacterial cream and bandage. In the event that the wound becomes infected, see a doctor. Leeches are very flexible and difficult to grasp, and even if you are successful at grabbing one and pulling it off your body, this may make things worse. In ripping it away, parts of the leech’s jaws may remain in your body, which can cause an infection. Many traditional remedies for removing leeches involve putting a match or flame to the leech’s body, or pouring salt, alcohol, vinegar, or other things on the leech. While this will likely cause the leech to detach itself...

Summary in Portuguese:

Tente soltar as ventosas. Espere a sanguessuga cair. Estanque o sangramento. Limpe a ferida para evitar uma infecção. Não tente arrancar a sanguessuga de qualquer jeito. Não queime nem envenene a sanguessuga para soltá-la. Procure um médico, se necessário.


Article in English: Lock away harmful liquids and chemicals, such as medicine and cleaning supplies, and make sure your cabinets are secured with childproof locks. Simple push down brackets can be screwed into cabinets and connected to the door to make cabinets nearly impossible for a baby to open but not be too inconvenient for adults. Other popular locks use magnets to connect cabinet doors and can be disabled when the baby is not around. Visit your local super center or baby supply store for a selection of baby locks. Take extra precautions in the kitchen by moving dangerous kitchen utensils, such as knives and heavy dishes, to higher cabinets where they can't be reached by a mobile toddler. Protect against a hot stove and oven by installing stove knob covers that stop children from accidentally turning on the stove. Most models simply pop on to cover the knobs and can be removed for adult use by opening the hinged front. Oven locks are also simple to install via an adhesive strip that connects the top of the oven to the oven door, making it nearly impossible for a curious child to open the oven door.

Summary in Portuguese:

Mantenha os armários fechados e seguros. Guarde produtos perigosos em armários altos. Mantenha seu bebê a salvo do fogão.


Article in English: Lodging is a big expense on a vacation, so think about what you really need to still have an awesome time. Are you going alone, with your family, a group of people? Do you want to be close to the attractions and not rent a car? What types of amenities do you want? How much money have you budgeted for lodging? While chain hotels are the traditional way to go, there are other options, especially if you want to cut corners. Here are some examples and sites to visit for each.  House-swapping with another family or individual (HomeExchange.com); staying for mere pennies in one of over 50,000 hostels around the world (Hostelz.com); renting a condo, apartment or home with all the amenities to share with your family or a group (HomeAway.com); going to a Bed & Breakfast with home-cooked meals and a local's scoop on the area (BedandBreakfast.com); camping, which itself might be the vacation; or staying with a friend or family member.  Finally, staying at a resort hotel is often the best option for certain vacations beyond the traditional “island resort” vacation, even if it's not cheaper. Sometimes, for instance, staying at one of the hotels at Disney World, right on the tram, just makes sense. If you’ve decided to stay at a chain hotel, the best way to start is to a) know that booking in advance will save you money, b) explore within your 2-week time frame and c) begin your comparison searching on either TripAdvisor.com or Hotel.com. TripAdvisor doesn’t sell rooms or offer deals, but instead finds rooms based upon criteria you select, such as your budget, parking preferences, if there are free breakfasts and Wi-Fi, if you want to be downtown, etc. It also provides reviews of guests’ experiences. Hotels.com, on the other hand, books rooms by linking with chains and travel sites.  Remember: As with all online reviews, there will be fakes so watch out for the extreme reviews. Hotels.com has a Welcome Rewards program where you get a free night for every 10 nights you book. Consider staying in a suburb or the town next...

Summary in Portuguese:

Pense em suas necessidades e seu orçamento. Comece a procurar por hotéis. Seja flexível quanto ao local. Preste atenção nas comodidades. Procure por descontos. Considere os leilões.


Article in English: Log into your account if you are not automatically logged in, and look for the summary of your Google documents. Click on Create New if you are starting a new document and you want to use double spacing. If you want to do the whole document, or you are creating a new document, hold down the Control (Ctrl) button with the A button. When you see the options, click on Line Spacing. Four options will be presented. Choose the last option, or 2.0. This is the value for double spacing.

Summary in Portuguese:

Abra o Google Docs em seu navegador web. Clique no documento de texto que quer formatar com espaçamento duplo. Selecione a área de texto que pretende dobrar o espaço, destacando-a. Clique no menu “Formatar”.


Article in English: Loneliness can trigger feelings of abandonment, forlornness, or isolation. Recognize when these emotions are triggered, and remember that having a feeling doesn’t necessarily make it fact. You are not bound to feeling lonely. Feelings can change quickly based on circumstances and attitudes. You may feel lonely one moment, then realize that you’d rather be by yourself than be with friends, or you may receive a phone call from a friend, relieving loneliness. Don’t ignore your feelings; they can be important signals on what is going well or poorly in your life. As with all feelings, allow yourself to feel loneliness. Pay attention to how you feel when loneliness creeps up. Your body may feel heavy, or you may have an urge to cry. Allow yourself to feel the physical and emotional associations, and allow yourself to cry. Don’t instinctively run from loneliness. Many people choose to distract themselves from loneliness by turning to tv, work, projects, or other activities to avoid feeling the pain of loneliness. Instead, stay aware of your feelings (and the ways you cope) and determine to honor your body and emotions. When the thoughts “I’m lonely” or “I feel all alone” come across your mind, chances are you have a negative association with these feelings. It’s easy to spiral into negative thoughts from here: questioning your self-worth, feeling somehow less valuable or feeling emotionally or physically drained. Before heading down this rabbit hole, consider changing your attitude. Instead of labelling your experience as “lonely”, adopt the mindset of having solitude. Embrace having the opportunity to experience solitude as peaceful and restorative. When you learn to cherish your solitude you'll be able to handle the times when it’s just you.  Use your time to get to know yourself better: start a journal, meditate, and read books that interest you. Sometimes having more alone time is inevitable, such as when moving to a new city or country. Embrace the moments you have to experience solitude, and know that they...

Summary in Portuguese:

Aceite que isso não é um fato, mas sim um sentimento. Aceite esses sentimentos. Mude de atitude. Pratique a compaixão. Questione o que falta em sua vida. Supere a timidez e a insegurança. Vença o medo da rejeição.


Article in English: Long-term champagne storage solutions demand a temperature of around 55 °F (13 °C). However, most temperatures that are above freezing and below room temperature will work fine for short-term storage. If you’d like, you can use your refrigerator as a short-term storage container. However, do not store your bottles in a freezer under any circumstance. Sun rays can alter your champagne’s internal temperature, changing the drink’s chemical makeup in unpleasant ways. To avoid this, place your champagne bottles in a shaded area with little to no direct sunlight or, if possible, a completely enclosed storage container with no light exposure whatsoever. If you can’t find a shaded area, cover your bottles with thin, dark-colored fabric. To preserve your champagne’s bubbly texture, keep your bottles on a solid surface where they’ll experience as little motion and vibration as possible. For short-term storage, you can either place the bottles upright or lay them on their sides. After opening a bottle of champagne, you can keep it for between 3 and 5 days by resealing it with a hinged bubble stopper or champagne sealer. When left unopened, your bottles should last for around 1 month. If you want to keep your bottles for longer, consider investing in a champagne storage room.

Summary in Portuguese:

Guarde o champanhe em um local fresco. Guarde o champanhe fora do alcance da luz do sol. Coloque as garrafas em uma superfície reta e firme. Guarde as garrafas abertas por, no máximo, cinco dias e as fechadas por um mês.


Article in English: Look around before opening any door to ensure your cat is not nearby, or at the very least, is preoccupied in playing with a toy.  If you need to open a window, ensure it has a screen secured over it. If possible, secure the space in which the door leading outside is situated.  For instance, if your foyer has an inner door (leading into the home) and an outer door (leading outside), close the inner door and ensure your cat is not in the foyer with you before opening the outer door to leave.  When opening windows that do not have window screens, first check the room to ensure the cat is not there, then close the door to the room in which you’re opening the window.  If you don’t have a foyer, put the cat in a different room before leaving. If your windows can open from the bottom as well as the top, only open them from the top. This ensures that our cat cannot reach the open part of the window. If you have a pet door in your house that you’re worried your cat might escape through, swap it out for an electronic pet door instead.  This will allow you to lock the pet door during certain times and open it during other times.  Some electronic pet doors allow you to equip one pet with an electronic signal key that will open the door for it, but not for the cat you want to keep indoors.  Talk to a specialist at your local pet store for more information about your options. Watch your cat to make sure they do not wait for the pet with access to go through, then follow them out. Pet proofing sprays are motion-activated devices that emit an irritating but harmless liquid spray on your pet when it approaches an area you don’t want it near.  To keep a cat indoors, place a pet proofing spray near windows and doors that you anticipate your cat might escape through.  The exact method for using a pet proofing spray will vary according to the device you choose to utilize.  Consult manufacturer directions before use. Generally, setting up a pet proofing spray unit is as easy as popping in a few batteries and turning the device...

Summary in Portuguese:

Feche todas as portas e janelas. Limite o acesso do gato às saídas. Instale uma portinha eletrônica para o gato. Use um spray para afastar o gato. Use um dispositivo que emita bipes para treinar o gato a ficar em casa.


Article in English: Look at how you ideally want to behave, based on the values you have identified, and how you currently behave and take steps to change your behavior to align your life more closely to what you believe living with integrity involves.  You can do this by actively seeking out opportunities to show your integrity, and also by trying to prioritize integrity change in your life and being aware of opportunities to behave how you want to in circumstances that happen upon you. For example, say you want to be a more generous person. Do not sit around waiting for opportunities to be generous. The things you want in life may pass you by if you do not make active attempts to seek them out. You could, right now, research a worthy charitable organization and offer some of your time or money. You could go outside and give a few dollars to a homeless person for a warm meal, or you could pay it forward and pay for the person's movie ticket behind you. Tell yourself that you can make decisions that you want to make. They may be difficult and you may stumble, but you will also have more control over your behavior if you believe in yourself and believe that you can change and improve yourself.  To believe yourself, think about past successes that you have had. This will provide concrete evidence to you that you can succeed in being the kind of person you want to be, as you have done so in the past. Also think about how you have changed for the better in some way and use that information to remind yourself that you can change in the future, too. Integrity and self-worth go hand in hand. Going against your integrity can damage your sense of self-worth, and having high self-worth can make you feel like you can live up to challenges and live with integrity by doing the difficult thing.   There are a number of ways to improve your self-esteem. Start by setting realistic expectations for yourself and allowing yourself to fall short sometimes. If you set your expectations for yourself too high, you will always fall short of the mark,...

Summary in Portuguese:

Tome a decisão ativa de mudar. Acredite que você pode mudar. Trabalhe a sua autoestima. Tome decisões conscientes. Habite ambientes positivos. Não ceda à pressão das pessoas. Seja educado. Seja solidário.


Article in English: Look at the back of the router, and ensure that all cables are properly secured. Trace them back until you reach the wall socket. Check for any broken or faulty cables. If there are disconnected cables, secure and reconnect them.  Observe the lights on the router to determine if connections are being made. Find out if doing the previous steps has resulted in a restored connection. If all the cables are properly connected, there’s no problem with your own wiring. The problem may be outside your own home or with the service provider.

Summary in Portuguese:

Examine os cabos. Conecte os cabos. Verifique a conexão com a internet. Ligue para o serviço de atendimento ao consumidor.


Article in English: Look at the face of your car’s head unit and check if there’s a 3.5 mm audio port, similar to the headphone port your iPhone has. Car stereos have built-in auxiliary ports to support MP3 players, smartphones, and other music playing devices. Check your car stereo’s manual if you can’t find or are unsure whether the head unit has an auxiliary port. An audio auxiliary cable is a type of cord connector that has an audio jack on each end that lets you connect any music-playing gadget to any electronic device that has an auxiliary port. You can buy it from any electronic store for around $2 to $5 US dollars. Plug one end of the audio auxiliary cable to the headphone port of your iPhone. Take the other end of the cable and plug it to the auxiliary port on the car stereo. Press the menu button on your car stereo and set it to auxiliary (AUX) mode. This will allow your car stereo to receive any information coming from your iPhone. Check your car stereo’s manual if you do not know how to set your specific car stereo to auxiliary mode. Open your iPhone’s music app to start playing your music on your car’s entertainment system. If you place or receive a call, your car speakers will act as your iPhone speaker and hear the voice of the person you’re talking to.

Summary in Portuguese:

Veja se há uma entrada de cabo no rádio. Use um cabo auxiliar de áudio. Conecte o cabo no celular e no som. Configure o som para o modo Auxiliar. Escute músicas ou faça ligações.


Article in English: Look at the side of the box to see what the shade will look like based on your current hair color. Black will almost always turn out black, regardless of your natural hair color, but other shades may not turn out what's on the box. This method is also known as "reverse ombre." Instead of bleaching your ends lighter, you are dyeing your roots darker. Each brand will be a little different. In most cases, you will need to empty the dye into the bottle of developer, close the bottle, then shake it. Some kits also contain a tube of conditioner--set this tube aside for later. Use the handle of a rat-tail comb to part your hair down the center. Apply the dye to one side of the part. You can do this with a special applicator brush, or you can apply the dye straight from the bottle.  If you used an applicator brush, lightly feather the dye down your hair as far as you want. If you didn't use an applicator brush, comb the dye downward using a comb. Use the handle of a rat-tail comb to create a vertical part on the left side of your head. Apply the dye to either side of the part using the same technique as before. Start as close to your face as you can. Continue creating vertical parts down the side of your head, and applying dye to them. Stop when you reach the back of your ears. At this point, you can do the right side of your head, or move onto the next section. These parts should extend from the last vertical part to the center-back of your head. Start with the parts from the back of your neck, then work your way up towards the crown of your head. Once you have finished this part, repeat the entire process on the right side of your head: vertical parts until you reach your ears, then horizontal parts until you reach the back-center of your head. Again, each brand will be a little different. In most cases, however, this will be around 25 minutes. Avoid tucking your hair under a shower cap, or you will risk getting dye on the ends of your hair. Cold water would be the best, but not everyone can handle that. Avoid...

Summary in Portuguese:

Encontre um tom que combine com você. Prepare a coloração de acordo com as instruções. Aplique a tinta em um lado do cabelo. Divida o cabelo verticalmente e passe a coloração em um dos lados. Passe a tinta na parte de trás do cabelo. Separe o cabelo horizontalmente na parte de trás da cabeça. Separe o cabelo verticalmente atrás da cabeça e passe a tintura. Deixe a tintura no cabelo pelo tempo recomendado na caixa. Enxágue com água morna. Use condicionador. Seque e arrume o cabelo como de costume.


Article in English: Look for a body wash that has a chemical exfoliator or a manual exfoliator, like sugar, salt, or plastic beads. Since the skin on your body is thicker, it’s okay to use a stronger exfoliator and to exfoliate more often. Scrub yourself with your exfoliating body wash every day to keep your skin looking soft and smooth. If your skin feels dry or irritated, decrease how often you use your body wash. Try using it 2-3 times a week. If you want your skin to be really soft and smooth, use a manual exfoliator once a week to improve your skin. Wet your skin, then massage the scrub into your body before you shower. Start at your shoulders, then rub the exfoliator into your skin down to your toes. Pay special attention to your elbows, knees, and ankles where skin tends to build up.  If you don’t use an exfoliating body wash, it’s okay to use a body scrub twice a week, if you like. You can purchase a commercial body scrub or make your own. For a simple body scrub, combine equal parts brown sugar or salt with coconut oil, almond oil, or sweet almond oil. A brush or scrub allows you to easily exfoliate your skin without a product. Use your brush or sponge daily before you shower while your skin is dry. Start at your shoulders and work your way down to your feet. Move the brush or sponge across your skin in short, light strokes to remove your dead skin cells. Using the brush or sponge can irritate your skin, especially if it’s sensitive. If this happens, use your brush or sponge once a week or switch to a different exfoliator. It’s normal for your skin to feel dry or itchy after you exfoliate. Fortunately, you can relieve this by applying a body lotion or cream. Slather your favorite moisturizer over your body as soon as you get out of the shower. Use about a shot glass of body lotion or cream to cover your entire body. However, use more if necessary.

Summary in Portuguese:

Use um gel de banho esfoliante todos os dias. Esfolie o corpo com açúcar ou sal toda semana. Faça movimentos curtos e leves caso você use uma escova ou bucha vegetal. Passe um hidratante após a esfoliação para nutrir a pele.


Article in English: Look for a clay pot or plastic container with lots of holes in the bottom for proper drainage. You may also want to purchase a dish to rest the pot or container on and help catch any drips. You should start with a smaller pot at first, but keep in mind that you’ll need to transplant to a larger pot as the plant grows. To estimate the soil amount, fill the pot until it reaches a little over halfway. Use a palm or cactus mix, which usually includes a good mix of soil, sand, vermiculite, perlite, and peat moss to regulate the soil’s moisture and drainage.  Don’t pack the soil down. It will need to be loose for proper drainage.  You could also add vermiculite or sand to normal potting soil in a 1:4 or 1:3 ratio. Hold the leafy or sprouted end up in center of the pot, slightly above the soil. The point where the sprout emerges should sit about an 1 inch (2.5 cm) below the pot’s edge.  If the roots are still delicate, you can plant the sprout with the paper towel to protect them. Only plant one sprouted seed per pot. Hold the seed and sprout in place while you add the rest of the soil, filling it to the point where the sprout emerges. Pat the soil down to lightly pack it so the sprout will have support to stand up. After being planted, the sprout will need a good drink. Pour water over the soil until it trickles out through the drainage holes at the bottom. Let the soil absorb and drain the water, then water the plant again until the soil is fully moistened.

Summary in Portuguese:

Encontre um vaso com vários furos de drenagem no fundo. Encha 3/5 do vaso com solo. Coloque a semente germinada a 2,5 cm acima do centro do solo. Encha o restante do vaso com solo ou areia leve. Regue bem.


Article in English: Look for a counselor or social worker who can work with you on exploring your commitment issues. You may want to look for someone who specializes in relationship issues and attachment theory. Make sure they are licensed by a state or national governing body that oversees mental health care professionals.  Attachment theory focuses on a child’s early connections with their primary caregiver. This is important to consider in pursuing your own therapeutic work, because your early connections with your caregivers may have influenced your commitment phobia and/or how you navigate adult relationships. Ask your doctor, check with your insurance company for a list of in-network providers, or contact your local community health agency, for suggestions on how you can find a therapist near you. You could also type “find a therapist” into a search engine and you will find websites that can help you locate one. A fear of commitment is likely the result of past experiences. Consider what events in your life may have contributed to your fear. A therapist or close friend may be able to help you with this by being there to listen to you. You may also consider talking with family members you consider “safe” to get more information on what took place during your childhood. Keep in mind that trauma and your age at the time of the experience may affect your memory.  You may have had a previous relationship you thought was going well end suddenly without warning. You may have been in a previous abusive relationship. You may have suffered child abuse or other trauma while growing up. You may have experienced your parents divorcing while growing up.  You may have unmet needs or attachment issues stemming from childhood. Figure out what it is about commitment that scares you. Different people may find different aspects of commitment frightening. Generally, most people are afraid of intimacy and genuine emotional connection, but there is often another aspect that is holding them back to pursuing a committed relationship.  You may be...

Summary in Portuguese:

Procure um terapeuta ou assistente social que possa ajudá-lo a explorar os problemas de comprometimento. Analise o seu histórico. Dê nome aos seus medos. Crie um diário Analise outras áreas da sua vida em busca de uma possível fobia de compromisso.


Article in English: Look for a healthy, handsome fish.  Don’t choose a fish from an aquarium in which there are also sickly or dead fish.  You want a fish that looks like they’re aware of their surroundings, actively moves around, nibbles on stuff, and generally acts like a boss.  Gaze into the fish’s eyes. Seriously. Goldfish eyes should be clear, not foggy. Check out the fish’s fins and body.  You want erect, non-ragged fins on your fish.  Saggy or messed up fins often indicate ill health. Similarly, don’t choose a fish with white spots, fuzzy patches, or red streaks. Once the match has been made, get your fish into a plastic bag filled with water from the tank from which it came.  Place the plastic bag inside a paper bag so the journey to its new home will not traumatize it. But don’t hurry the process.  Float the bag for fifteen minutes or so in your tank to let the fish slowly acclimate to any temperature difference.  At about the five minute mark, allow some of the tanks water into the bag, but don’t let any of the bagged water into the tank.  Do not pour the fish and the bagged water into your tank. Instead, gently scoop the fish out of the bag with a net and submerge the net in the tank slowly, letting the fish swim out of the net on its own. Turn off the lights and leave the room.  Give your new goldfish some peace and quiet to encounter their new living space. Add a fish tank additive called stress coat to the water to minimize the chances of your fish becoming ill from the change in environment. There are a lot of different options. Get whichever you want; Preparation is more important. If the food is dry (most goldfish food is), soak it in water from the tank for a minute before feeding your fish. Un-soaked food can injure or sicken the fish when it expands in the stomach.  Fish food should sink, or be suspended in the water.  Food that floats risks giving the fish swim bladder issues. Feed your fish once a day, six days a week.  On the seventh day, your gold fish needs to rest.  Make sure not to feed to much; too...

Summary in Portuguese:

Escolha o futuro ocupante do seu aquário. Apresente o peixe ao seu novo lar, mas faça-o com calma. Alimente bem o seu peixe-japonês.


Article in English: Look for a large rock on the edge of a stream or a river, also known as slab rocks. Avoid porous rocks that have holes or cavities in them, as well as rocks that have cracks. A solid rock with no visible flaws, preferably long and thick, is what you want to use for your axe. This will make it easier to pound at the edges of the rock without injuring your fingers, hands, or other body parts. You will also need to find a large hammering rock, which you will use to shape the source rock. Look for a hammering rock that you can hold comfortably in your hand, with an even rock face. Using this method will create a knapped axe head, where the axe head is shaped by hitting it with another rock. Another option is to use a river rock that is hard and contains fine grained stone. Many river rocks are rounded in shape and smooth to the touch, unlike slab rocks, which are often jagged and square shaped. You can find river rocks at the bottom of the river or lining a stream. Look for a river rock that is relatively close to the size you’d like to have for your axe. You will also need a hammering rock to slowly peck away at the river rock until it is shaped into a suitable axe. A quartzite rock would make an ideal hammering rock for your river rock axe head. This will create a pecked stone axe head, where the river rock is chipped at very slowly, or pecked, with another rock. The handle for your stone axe will need to be made of freshly harvested wood, or wood that is from a young tree. This will ensure the wood can be bent and shaped without breaking. Privet stem is ideal, if available. You can also use wood from a small, young tree.  You will need a piece of “green” wood that is at least two to three feet long. Look for a piece of wood that is not too wide or too narrow. The handle should be wide enough to accommodate the axe head, but narrow enough to hold in your hand. You can try out the length of the wood by holding it in your hand. You want the axe to be long enough to hold comfortably and swing behind you. You will...

Summary in Portuguese:

Encontre uma pedra grande com pontas perpendiculares. Use uma pedra de rio. Procure por madeira verde. Consiga uma corda feita de casca de árvore ou de couro cru molhado.


Article in English: Look for an unrefined, extra-virgin, organic coconut oil since it will be higher in nutrients than highly refined coconut oils. Avoid using refined, bleached, and deodorized (RBD) coconut oil. Keep in mind that coconut oil might become liquid if it's in a warm location, but will harden as it cools. Buy high-quality coconut oil at grocery stores, pharmacies, and natural food stores. If the coconut oil is in liquid form, spoon about 1/2 teaspoon (2 g) of coconut oil into the palm of one hand. Rub your hands together so they're coated with the oil. If you're using coconut oil that is solid, scoop a small spoonful into your hand and rub your palms together for a minute. The coconut oil will soften and become liquid. Rub your oiled hands over the skin of your dog's back, lower legs, and stomach. You should also rub it over any skin that is dry, itchy, red, or flea-bitten. Apply the oil once or twice a day while your dog is suffering from skin problems. Reapply oil to your hands as needed. If your dog is suffering from fleas, you'll also need to treat your dog's fur. Rub more coconut oil between your hands and run your fingers through your dog's fur. Remember to rub coconut oil through the fur on your dog's underbelly. Apply the coconut oil once or twice a day while you're dog is infected with fleas. You can use the coconut oil for several days or weeks. Continue to apply the coconut oil until the fleas are gone. Don't worry if your dog immediately licks the coconut oil off of its fur or skin, since it's safe to ingest. But if you're concerned that the coconut oil isn't coming into contact with your dog's skin or fur, you might need to put a sweater on your dog. The sweater will prevent the dog from licking off the oil.

Summary in Portuguese:

Compre um óleo de coco de alta qualidade. Aqueça-o entre as mãos. Massageie o óleo na pele do cão. Aplique-o na pelagem. Coloque uma roupinha no cachorro.


Article in English: Look for brands that are American Dental Association (ADA) approved, because they contain fluoride: a mineral essential for dental health.  Whitening toothpastes contain special abrasives such as baking soda and peroxide to remove surface stains from teeth. However, these products will only remove surface stains. They will not change the color of your enamel entirely. Whitening toothpastes won't cause any problems for people with braces. The abrasives in the toothpaste won't cause any breakdown of cement or wear on your wires. Start by putting a pea-sized amount of whitening toothpaste on your brush. You don't need a huge amount of toothpaste to clean your teeth!   Dentists recommend a round-ended toothbrush with soft bristles. Electric or sonic toothbrushes are preferable since they do a more thorough job; however, you may still need an interdental toothbrush to clean around your brackets. Place your toothbrush at a 45-degree angle to the gums. Gently brush in side to side strokes. Be sure to brush the front, back, biting surfaces of all of your teeth. Brushing your teeth should take at least two to three minutes. If you have any stubborn areas around your brackets and wires, you can use a cone-shaped (interdental) toothbrush. Most orthodontists and dentists will be able to supply you with these. These brushes are small and are designed to fit under the wires of braces. If your braces are shiny and all parts of the brackets are visible, you have done a good job. Brush your teeth this way after each meal. once a day. This can be difficult when you have braces.  Thread the floss under the wires of your braces. Then floss as you normally would, making sure you get deep into the spaces between your teeth. It may take some time for you to get used to flossing with braces, but it's important that you continue to take this step. Keeping your teeth flossed is essential for having white teeth. Food and other debris caught between your teeth can cause decay and discoloration. In addition, you can develop gingivitis or...

Summary in Portuguese:

Pense na ideia de utilizar um creme dental branqueador. Escove os dentes com cuidado. Passe fio dental Enxágue a boca com água depois das refeições.


Article in English: Look for corn flour or maize flour at the store. In addition to the flour and water you will need a saucepan and a wooden spoon, as well as a stove to cook the ugali on.  The saucepan will need to be big enough to hold the 6 cups of ingredients with room to vigorously stir them around. You can use cornmeal if you can't find the flour at the store but the consistency will be very different. Corn flour is more finely ground than cornmeal, so the finished consistency will be smoother and more gelatinous with the corn flour. This dish can get messy while cooked, so might consider using a non-stick pan. Either way, expect a bit of scrubbing after the dish is finished. You want the water to be very hot so that it keeps enough heat while you add the flour. Add 1 cup of boiling water at a time to avoid lumps. You want to keep stirring constantly, making sure that the mixture is getting even heating and that you smooth out any lumps that develop. Cook until thickened. You may need to add more than 1 cup of flour to get your ugali to the right texture. Don't worry about staying strictly at 1 cup, instead pay more attention to the texture. The texture is usually thicker than mashed potatoes and is best cooked until the dough pulls from the side of the pot. It may get difficult to stir and incorporate the flour by the end of cooking. However, you want to keep going, so that the finished product is pretty firm.

Summary in Portuguese:

Compre a farinha e reúna os materiais necessários. Ferva três xícaras de água em uma chaleira ou em outra panela. Misture a farinha com a água fria enquanto espera o resto da água ferver. Mexa rapidamente a mistura com uma colher de pau. Cozinhe a massa até engrossar. Cozinhe até firmar.


Article in English: Look for fillets that are at least 1 inch (2.54 centimeters) thick. They should have a bright color and a fresh, salty smell. If they smell fishy or look dull/dark, do not buy them. Only buy the fillets if you plan to eat them the same day.  If you are getting a frozen fish, make sure that it was frozen the same day it was caught. It is best to avoid getting frozen fish, however, as they usually are not that fresh. If you cannot get skinned, fish fillets, click here to learn how to fillet and skin a fish. Look for firm fish with bright eyes and scales. Fish with dull eyes and scales are not fresh. Great sushi fish include: tuna and salmon. Great places to get sushi-grade fish are fish markets and Japanese markets. Plan on eating your sushi within four hours. If you don't plan on eating your sushi that soon, then stick the fish back into the fridge, on top of some ice. Most fish fillets will already have the bones removes, but you might still want to run your fingers over the flesh and check. If you feel something sharp, it is a bone. Pull it out using a pair of tweezers or pliers and discard it. The easiest blocks to work with for sushi are 1 to 1½ inches (2.54 to 3.81 centimeters) thick, 3 ½ inches (8.89 centimeters) wide, and 4 to 5 inches (10.16 to 12.7 centimeters) long. Work with a cold knife, hands, and cutting board. If necessary, run everything, including your hands, under cold water. Cut across the grain at a downward, 45 degree angle. This will give you that nice, striped pattern. Keep the slices between 1/8 and ¼ inches (0.32 to 0.64 centimeters) thick. Cut straight down. Don't use a sawing motion. Always hold the fish behind the knife. Never cut towards yourself or your hand. If you want to make sushi rolls, consider using any leftover scraps. You can also trim your slices down so that they are narrower.  Use the prettiest slices for nigiri and sashimi. The less pretty slices can go inside sushi rolls.  Fish rolls provide an interesting and alternative to sushi for preparing fish.

Summary in Portuguese:

Escolha filés frescos e sem pele, feitos para sushi. Lave os filés. Remova as espinhas com uma pinça ou alicate, se necessário. Corte os filés em blocos com uma faca longa de 25 cm. Corte os blocos em fatias. Use os pedaços para fazer nigiri ou sashimi.


Article in English: Look for high-quality beans that are wet-processed. This means they weren't dried with the fruit left on which can lead to mold growth. If you can, buy beans that were machine-hulled which removes the husks. You can purchase green coffee beans online or ask your local coffee roaster to put aside some unroasted beans for you to purchase. Put 1 cup (170 g) of green coffee beans into a fine mesh strainer and place it under the sink faucet. Rinse the beans briefly and then transfer them to a pot on the stove. Avoid rubbing the beans vigorously because they'll lose the papery chaff that contains antioxidants. Pour in filtered or spring water and put the lid on the pot. Turn the burner to high and heat the beans until the water begins to boil. Take the lid off of the pot and turn the burner down to medium so the water bubbles gently. Simmer the beans for 12 minutes and stir them occasionally. Stir them gently so you don't loosen the chaff from the corners of the beans. Set a fine mesh strainer over a bowl or storage container such as a jug. Slowly pour the extract through the strainer and into the container.  The strainer should catch the beans and large flakes of the chaff. Consider storing the beans to steep again. Put them in a sealable bag once they've cooled and refrigerate them. Steep them again within 1 week and then discard them. Unlike commercial powders that you need to mix, your green coffee extract is ready to drink immediately. If you dislike the strong flavor, dilute it with a little water or juice. Cover and refrigerate the extract for up to 3 to 4 days.

Summary in Portuguese:

Compre grãos de café verde. Lave 1 xícara de café verde e coloque os grãos em uma panela. Adicione 3 xícaras de água e espere-a ferver. Cozinhe os grãos de café verde por 12 minutos no fogo médio. Apague o fogo e coe o extrato em um recipiente próprio para armazenamento. Beba o extrato de café verde.


Article in English: Look for large pieces of ginger that are moist and heavy for their size. This will give you more ginger to work with.  Also look for pieces of ginger root that are straight and rectangular in shape, with as few bumps and knobs as possible. This will make them easier to peel and prepare. Ginger root can be frozen, unpeeled, for up to 6 months, so do not be afraid to buy more than you need for your current recipe. The skin of the ginger root should be firm and unblemished, apart from the rough, dried patch where the piece was cut. You do not want to buy anything that is wrinkled, soft or covered in mold. Quality ginger will smell peppery or have a slight aroma of citrus. If it's fresh, it should smell pungent and sharp.

Summary in Portuguese:

Procure pedaços grandes de gengibre. Seelcione pedaços de gengibre firmes e sem machucados. Escolha um gengibre que tenha cheiro forte.


Article in English: Look for mushrooms with gills that are brown or tan. While some mushrooms with white gills are edible, the most deadly and poisonous mushroom family—Amanitas—nearly always have white gills. Choose mushrooms with white, tan or brown caps and stems. Many red mushrooms are poisonous. A red mushroom is using its only natural warning system, it’s color, to tell predators—including you—to steer clear. Avoid mushrooms with patches or scaling of a lighter or darker shade on the cap, which may appear like spots. These scaly spots are common among poisonous mushroom varieties. For example, white mushrooms may have tan or brown scaly patches. Check beneath the cap of the mushroom for a second veil-like ring of tissue that looks a bit like a mini-cap beneath the cap. If the mushroom you’re observing has this ring of tissue, skip it. Many mushrooms with this feature are poisonous. Place mushrooms you are confident are edible in one basket, and mushrooms you aren’t sure about in another. You won’t get ill simply from handling a poisonous mushroom. Consult a knowledgeable expert to identify any mushrooms you aren’t sure about.  You can connect with a mushroom expert through a local mycological group or at a local university. There is not one particular location that edible mushrooms grow. They can be found on trees, logs, the forest floor, or on moss. There is no need to wear gloves when foraging. Use extreme caution when foraging for mushrooms, as many poisonous and nonpoisonous varieties look alike. Some varieties of mushrooms can change their appearance depending upon growing conditions, making identification difficult.  For example, mushrooms of the same variety can develop color differently based on their exposure to sunlight. Experts suggest never eating any variety of mushroom that you haven’t been able to identify at least 3 times in the wild. A professional should confirm that you have identified the mushroom properly each of those 3 times.

Summary in Portuguese:

Escolha um cogumelo sem lamelas brancas. Opte por cogumelos sem tons de vermelho no chapéu ou no pé. Procure cogumelos sem escamas no chapéu. Preste atenção em cogumelos com um anel no pé. Leve duas cestas com você. Não coma nenhum cogumelo se não tiver 100% de certeza de que ele não é venenoso.


Article in English: Look for one made of rubber that has non slip grooves, as this will provide good grip.  The Dycem Bottle Opener is designed for individuals with limited arm mobility, as it only requires you to use your fingers or the palm of your hand and light pressure to open a container.  In a pinch, you can also use a small rubber mat, as it will provide enough grip to help you open the container. Hold the bottle in place with your other hand, if possible. If you have an extra rubber mat lying around, place it under the bottle so it will remain secure and you do not need to use your other hand to hold it in place. The strong grip of the opener should allow you to rotate the container properly and open it.

Summary in Portuguese:

Estão disponíveis no mercado alguns tipos de abridores que garrafas especiais que possuem múltiplas utilidades. Coloque o abridor de garrafas na tampa do recipiente. Use os dedos ou a palma da mão para girar o abridor de garrafas.


Article in English: Look for the liquid level inside the straw and use a permanent marker to draw a line on the bottle. Take a reading from a mercury thermometer on a table to find the actual temperature of the room. Write it down next to the line on the bottle. Put the bottle in another container with cold tap water. Notice how the water level in the straw goes down the longer it’s in the water. Once the level has settled, label the actual temperature on the bottle.  The air contracts as it cools down, making the water level drop inside the straw. The mixture inside your thermometer will freeze if it falls below 32 °F (0 °C) and it will not work.

Summary in Portuguese:

Marque o nível da água em temperatura ambiente. Teste o termômetro na água gelada e marque a temperatura na garrafa.


Article in English: Look in pet stores for a cat repellent spray that's safe for use on furniture. You can use both natural and commercial sprays to deter a cat from going (and then shedding) on surfaces you don’t want it to. Place a comfortable cat bed where your cat enjoys sleeping. This will help keep the shedding contained to a small area and off of your furniture and floors.  Cats generally prefer sleeping in places that are safe, partially hidden, and warm. Try to find a location with those features and set up the cat bed there.  Store-bought cat beds may smell of unfamiliar places and materials, which cats find deterring. If your cat seems hesitant to lie in the bed, try covering it with a cloth or shirt that smells like you or your cat. Though perhaps not an ideal solution, you can cover your furniture with a sheet, blanket, or slipcover. You can then wash it to remove accumulated cat fur. If there’s a particular spot on the furniture your cat frequents, toss a throw, mat, or pillowcase over that spot. Keep a lint roller in your purse or car so you can de-fur your clothes after leaving the house. A circle of duct tape with the sticky side out can also work as a makeshift lint roller.

Summary in Portuguese:

Use um spray repelente de gatos. Compre uma cama para o animal. Cubra a mobília. Limpe pelos caídos com um rolo adesivo ou com o aspirador de pó.


Article in English: Look in the section of the store for the genre you prefer. Look through the shelves alphabetically by the author’s last name. Read the back cover blurb on the book as well as the first few pages to get an idea of the author’s writing style.  Ask a store employee if they have any recommendations on what to read. Keep a list on your phone or on a pad of paper to remember the books you like but may not purchase that day. Call the store and ask for customer service over the phone. Once you reach the service line, inquire about the book you want to get. This way, you don’t have to go to the store and leave empty-handed.  If they do have the book, ask the seller to put it on hold for you. If they do not have the book, ask if they can order it for you. Leave a phone number and an email address so they have a way to contact you when the book comes in. Bring the book with you if you took it from the shelf or let the person behind the counter know you put it on hold. Use your preferred payment method to buy your book.

Summary in Portuguese:

Ande pelos corredores da loja olhando pelos títulos disponíveis. Informe-se com antecedência caso esteja procurando por um livro em particular. Vá até o balcão e faça o pagamento.


Article in English: Look in your art supplies or take a few carpet fibers to a store to try to find a matching crayon. Work the crayon into the bleached area, taking care to color down to the base of the fibers. Try to stay within the lines of the stain and avoid coloring unbleached fibers. Marker pens may also sometimes be helpful. Coloring the bleached patch will likely result in a darker hue than the surrounding carpet. Use a damp towel to dilute the color and spread the pigment throughout the bleached area. Continue to color and dilute until you’ve blended the color to match your carpet. If the bleached spot is in an inconspicuous area, you can try using interior paint. Use a fine-tipped paintbrush to apply a thin coat over the stain, and try to paint each fiber from its base to the top. Apply more coats as necessary, but be sure to keep them thin.  The best thing about using interior paint is that you can take some carpet fibers to your local home improvement store and have them match the color precisely. Avoid using interior paint in spots that are obvious or receive lots of foot traffic. The paint will make the carpet fibers stiff. Ask a professional for help if you’ve tried using crayons or paint without success, or if you don’t want to take the chance recoloring the stain on your own. A professional cleaner can attempt to:  Clean the stain Cut out fibers Cut out and replace the affected patch

Summary in Portuguese:

Pinte a mancha com um giz de cera de uma cor parecida com a do tapete. Dilua a cor com uma toalha úmida. Experimente usar tinta de parede. Converse com um tintureiro.


Article in English: Look into getting your energy from a company that uses renewable energy, such as wind or solar energy. Many companies that provide this service are small, so you may have to seek them out. The switch-over may be expensive at first, but you'll save money over time.

Summary in Portuguese:


Article in English: Look into her eyes. Place one arm under her armpit, in the lower half of her ribcage. Put your other hand on the general area of her shoulder blade. As the hug deepens, you can hold her waist or wrap both arms around the small of her back. Alternately, hug her from behind. Wrap your arms around her torso or waist, and hold her tight. Let her head rest comfortably against your chest. Make it steamy. Gaze deeply and longingly into her eyes, and use the warmth of the hug to show her how you feel about her. Squeeze her tightly enough to show her that you care, but not so tightly that you hurt her at all.  Be confident. Don't hesitate to show her how you feel. It will be better for both of you if you go into the hug feeling comfortable with one another. Try not to be self-conscious. Focus only on the moment, and on her. Pull her towards you and squeeze. Not too hard, or you'll hurt her. Slowly rub your hands up and down her back and rub your bodies together. Don't be afraid to explore with your hands, but make sure that she's into it. If you know each other well enough, then you may be brave enough to go towards her butt. Squeeze a cheek gently but firmly, and then let go – just enough to tease her. Don't hold on for so long that you make her uncomfortable. If you feel her start to release her grip on you: lighten up the hug.

Summary in Portuguese:

Comece lentamente. Canalize a paixão. Vá devagar e com delicadeza, mas sem perder a firmeza. Saiba quando soltá-la.


Article in English: Look online for a Body Mass Index (BMI) chart. Find your current height and age in the list or enter them into a form. You’ll see 3 weight ranges labeled “normal” or “healthy,” “overweight,” and “obese.” If your current weight falls within either of the latter 2 categories, look towards the higher end of the “normal” weight category to determine what weight you’d like to reach.  If you’re already within the “normal” weight category, weight loss may not be healthy for you. Speak with a doctor before making any changes to your diet or lifestyle. Keep in mind that your natural body type will determine how your weight is distributed. Don’t expect to look like another person with the same height and weight; each body is different. Instead of starting off with a highly ambitious or near-impossible weight loss goal like dropping 100 lb (45 kg) by the end of the season, begin with a small goal that you can realistically achieve. In general, most teens can aim to lose 1 to 2 lb (0.45 to 0.91 kg) per week, which will quickly add up over the weeks and months. Set yourself a small goal to lose between 5 to 10 lb (2.3 to 4.5 kg) in your first month.  When you see smaller amounts of weight drop off, you’ll start to feel more motivated to set and achieve new goals as time goes on. Don't be disheartened if you don't lose any weight in the first week. Stay positive and stick to your plan and you’ll gradually start to see results. By writing down each item you consume on a daily basis, you’ll instantly become more aware of how quickly the calories can add up. Write a log of everything you eat, every exercise you do, and any weights or body measurements you take. Add up your total calorie intake at the end of each day and note how many calories you burned through exercise. Make note of any diet or lifestyle changes and refer back to the log to observe your progress.  Try using a website or weight loss app to help record your diet and exercise. Many of these tools automatically estimate the amount of calories consumed or worked...

Summary in Portuguese:

Aplique a fórmula do IMC para saber qual é o peso adequado para a sua altura.  Defina metas Escreva em um diário alimentar para monitorar o progresso. Use a balança uma vez por semana e de manhã. Seja compreensivo consigo mesmo durante o processo.


Article in English: Look over all of the quick thumbnail sketches you made of your subject and pick the one you like the best. It might be the one with the best exaggeration or likeness to your subject. Keep the other sketches close by to use as references for the rough sketch. You should also have the reference photo at your work station so you can glance at it as you sketch. Use a pencil to carefully draw the shape of the head, exaggerating it as much as you like. Then sketch where the big features, such as ears or nose, are placed. Refer back to your thumbnail sketch to see what exaggerations you liked. Take more time doing the rough sketch. This is your chance to improve and expand on the thumbnail sketches you made. Once you've made the basic outline for your subject, look at the reference photo as you draw in details of the face. Go slowly to ensure that you're placing the details where you want them. You can sketch as lightly or as firmly as you like when you work. Include all of the facial features in your rough sketch. At this point, the subject should be completely recognizable with exaggerated features. Take your pencil or charcoal and fill in or cross-hatch parts of the face. Try to create shadows and depth so your subject's features stand out and look three dimensional.  It may be tempting to add small details, but try to focus just on quickly finishing the rough sketch before moving on to your final caricature drawing. Once you've finished your rough sketch, decide if you're happy with it and want to move on or if you'd like to try another rough sketch.

Summary in Portuguese:

Escolha o seu desenho básico favorito. Contorne a cabeça e a estrutura dos traços da pessoa. Use a foto de referência para terminar os aspectos principais da pessoa. Faça o sombreamento para dar dimensão ao personagem.


Article in English: Look through a joke book to find a funny one, or make up your own pun. For example, the joke might be, “Why did the M&M go to school? It wanted to be a Smartie.”  Puns like, “What do you call a fake noodle? An impasta!” are fun to use and will likely get a laugh. Other ones include, “What does a nosey pepper do? Gets jalapeno business,” or “What do you call an alligator in a vest? An Investigator.” When you’re picking out a joke, stay away from ones that might be offensive or mean. This is an easy way to cheer up your friend while also seeming relatable. Make fun of a silly habit you have, an article of clothing you’re wearing, or something that happened to you recently.  You might say, “I’m in shape. Round is a shape, right?” or “I was so distracted by my phone today that I walked right into a pole." Make it clear you’re being funny, not trying to get your friend’s pity, by speaking confidently and laughing it off too. Do something like hiding behind a door or wall and scaring them, or prank call them to make them laugh. Whichever prank you decide on, make sure it’s harmless and won’t upset your friend.  Make your friend a silly meal when they say they’re hungry, like green eggs and ham or a sandwich cut out in the shape of an animal. Place confetti on the blades of a ceiling fan so they fall into the air when the fan is turned on. Hide bubble wrap under a rug so your friend is surprised by the popping noises. If your friend has a good sense of humor, making fun of small things they do might get them to laugh. Tease them about a habit they have, a celebrity they’re crushing on, or strange foods they like. Avoid teasing them around other people so they don't get embarrassed or upset.  Lightly tease your friend over their habit of talking with their hands or saying a certain word a lot. You might also tease your friend about their large stuffed animal collection or a musician or tv show that’s their guilty pleasure. Don't tease your friend about things they're sensitive about. For example, if your friend is...

Summary in Portuguese:

Conte uma piada ou um trocadilho. Ria de si mesmo. Faça uma pegadinha. Provoque seu amigo, mas sem ofendê-lo. Conte um acontecimento engraçado.


Article in English: Look up the destination(s) you are traveling to and see if there is any information you need to know. This could include things like customs in the area, access to medical care if needed, safety concerns for travelers, etc. Keep a low profile by wearing plain clothes, and leaving jewelry, expensive watches, etc. at home. Stick to areas that cater to tourists unless you have a guide or know your way around. Don't flash wads of money around. Only take out a small amount of cash at a time. South America sometimes is sometimes said to be unsafe for travelers. In reality, if you avoid traveling alone and use some common sense, it’s as easy to travel there as anywhere. When you arrive in your destination country, go to or call your nation’s nearest embassy. Let them know you have arrived, and what your travel plans are. That way, they can keep tabs on you and help you out if you get into any trouble. Let them know about your travel plans, too, and ask them any questions about getting around. They’re not only a way to get tips on great restaurants and attractions--they can also advise you on  how to stay safe and have a great trip in South America. For instance, ask the concierge questions like "Can you recommend an English-speaking tour guide?" or "Is there a bank nearby where I can withdraw cash, instead of using an ATM on the street?"

Summary in Portuguese:

Pesquise sobre o local que visitará. Tente se encaixar na cultura local. Entre em contato com a embaixada local. Mantenha contato com o concierge do hotel.


Article in English: Looper is the only free app that will allow you to export a looping version of a video from your iPhone without sacrificing sound or requiring you to purchase the app. To download Looper, do the following:  Open your iPhone's App Store. Tap Search. Tap the search bar. Type in looper, then tap Search. Scroll down to the red app with a white infinity sign, then tap GET. Enter your iPhone's Touch ID (or Apple ID password) when prompted. Tap OPEN in the App Store, or tap the Looper app icon on one of your iPhone's Home Screens. It's at the top of the Looper screen. A pop-up menu will appear. You will be redirected here after tapping Camera Roll. Your iPhone's camera roll will open. Scroll down until you find the video you want to loop, then tap once the video. Counterintuitively, Looper opens your oldest video at the top of the list; you'll need to scroll all the way to the bottom of the list to see the newest video you have. It's in the bottom-right corner of the screen. Doing so opens the video in Looper. This option is in the bottom-right corner of the screen. Once the large white knob reaches the end of the line, you'll see the words “Play clip indefinitely” above the slider. This means the clip will loop 50 times (the maximum amount). If you'd rather only have your video loop a few times, don't drag the slider all the way to the right; instead, drag it until you see "Play # Times" with your preferred number of loops. It's at the far-right side of the slider. It's at the bottom of the screen. This allows Looper to export your video. Tap either Portrait or Landscape depending on whether you filmed your video vertically or horizontally. This will allow Looper to store a video in your Camera Roll. Your looping video is now saved to the Photos app. You can play your looping video by opening Photos, going to the video, and tapping it.

Summary in Portuguese:

Baixe o Looper. Abra o Looper. Toque em ＋ no topo da tela. Veja o rolo de câmera. Toque em Todas as fotos quando solicitado. Selecione um vídeo. Toque em Escolher no canto inferior direito da tela. Toque no botão vermelho de repetição no canto inferior direito da tela. Arrate a barra deslizante no final da tela totalmente para a direita. Toque na marca de verificação no lado direito da barra deslizante. Toque no vídeo e depois no ícone "Download", no final da página. Toque em Yes (Sim) quando solicitado. Selecione uma orientação. Toque em Yes (Sim) quando solicitado. Toque em Ok depois de ver a mensagem "Success" (Sucesso).


Article in English: Loops allow you to perform a series of commands repeatedly, either indefinitely, for a set number of times, while a certain condition is true, or until a certain action happens. For example, to have your robot to examine a bunch of balls until it finds a yellow one, simply create a loop controlled by the color sensor. The actions inside the loop will be those to examine the next ball; the control on the loop will be that the color sensor does not detect yellow. Thus when the color sensor, after examining a ball, detects yellow, it will stop examining new balls and move on to the next step of the program. A switch statement tells your robot to perform one series of commands if a certain condition is true and a different series of actions if that condition is not true. These two series of actions are mutually exclusive in the switch: the robot will perform one but not the other.  Nest one switch inside another to check for multiple conditions before performing an action. For instance, use nested switches to have your robot move forward if it detects neither light nor sound. The first switch will check for light; if light is not detected, the robot will enter the second switch, which checks for sound. Only if sound is not detected (after the light has not been detected) will the robot move forward. To include more than one case in a switch controlled by a value, uncheck "Flat view" in the settings for the switch and, on the right side of the settings where it lists the conditions, press "+" to add another case. This is useful when the control is a number or text message whose value can be more than two different things. This will set the condition the robot will check for before performing the commands inside the switch or loop. Usually, the control will be a sensor. This allows your robot to interact closely with its environment.  Switches can also be controlled by a value. Attach a variable to the leading edge of the switch using a data wire. Add cases for the exact input of a number or text variable. For...

Summary in Portuguese:

Entenda como os loops funcionam. Entenda como funcionam os switches. Solte um loop, ou switch em seu programa e escolha o controle. Arraste outros comandos dentro do loop ou switch.


Article in English: Loose pieces of dirt and small stones may be tracked into your house on a daily basis. Use a soft-bristled broom to sweep up all of the dirt in your house. Pay special attention to areas that are more likely to have collected dirt or rocks, such as the entryway. Sweep the dirt and dust into a dustpan, and dispose of it outside.  If left on the engineered hardwood floor, these will be ground into its surface and can scuff or damage the top layer of hardwood. If left on the floor, dirt and rocks can also scratch the veneer on top of the hardwood flooring. To keep your engineered hardwood in good shape, clean them frequently. To maximize the floor’s durability, aim to sweep or vacuum the floors daily. If you’d prefer not to use a broom—or want to make doubly sure that you’ve cleaned up all dirt from the hardwood—you can use a vacuum cleaner on the floor. Make sure to set the cleaner on the “hard floor” mode. This will disable the rotating bristle bar. If left engaged, the rotating bristle bar will scratch and scuff the veneer surface of your floor. If you scratch your engineered hardwood floor with a bristle bar, the damage may be irreversible. Use a microfiber mop to clean the floor and ensure that you’ve cleaned up all dust that’s been tracked or blown into your house. A dry microfiber mop head will effectively pick up any dirt and debris on the floor—including some that your broom may have missed—and you won’t risk damaging your floor with water. Mop your hardwood flooring at least once a week.  Plan to only mop your engineered hardwood with a microfiber mop. This material will be less abrasive on the veneer and top layer of your hardwood floor than the head of a regular mop would be, and you won’t need to use any water. You may not have, or prefer not to use, a microfiber mop. In this case, you can use a traditional yarn mop to clean your floor. Wring out water from your mop thoroughly before you apply the mop to the hardwood. Make sure that your mop is slightly damp; you don’t need much liquid to...

Summary in Portuguese:

Passe uma vassoura diariamente. Ao aspirar o piso, seja cuidadoso. Passe um esfregão de microfibra na madeira. Passe o esfregão levemente úmido. Coloque um tapete de boas-vindas em casa.


Article in English: Losing a family member or friend is one of the most difficult things you will ever go through. The mourning process can be long and intense. It is important to allow yourself the time and space necessary to grieve. You need to recognize that you have suffered a powerful loss.  Don't try to immediately move on. In order to heal, you should allow yourself to experience the range of emotions that go along with a loss. Acknowledge that you have lost someone important. It's fine to say to yourself that you've lost your sister and your life is going to take another course. Give yourself time to figure out how your life will change. It will take a while to adjust to your new normal. Everyone grieves differently. But there are some stages of grief that most people go through. Learning about the process can help you realize that what you are experiencing is normal.  Denial is the first stage. You might experience this situation cannot be real. Many people move from denial to anger. You may ask yourself whom you could blame. Bargaining is the next stage, in which you might often think that you can stop this event to happen when you make a change. It is common to move from bargaining to depression. Typically, this stage can last for a while. Finally, acceptance is the last stage of the process. That doesn't mean that you won't be sad anymore, but that you have reached some level of peace. Remember that everyone experiences these stages differently. You might not go through each step, or you may experience them in a different order. The key is just to acknowledge where you are in the process. Grieving can be an intensely personal process. After all, you are the only one who truly knows what you have lost. However, it is important not to completely isolate yourself during the grieving process.  Reach out to others who knew your loved one. It can be a great comfort to be around others who loved the departed. If you lost a close friend, connect with others who considered that person a friend. If you find yourself feeling...

Summary in Portuguese:

Aceite a perda. Entenda as fases do luto. Encontre um sistema de apoio. Cuide-se. Viva a vida. Celebre a pessoa amada.


Article in English: Lots of chatter is given to breathing while you shoot, but the actual process goes a lot more smoothly the less you think about it. Breathe naturally and comfortably, taking full and normal breaths, then fire immediately after exhaling.  Fire in the second immediately following an exhale for the most accurate shot. Studies show you're at your steadiest as soon as air is expelled from your lungs. Never "hold your breath" to fire. Holding your breath creates an automatic and unconscious waver in your body, as it reacts to being deprived of oxygen. It's less accurate than a shot fired immediately after an exhale. When you're aimed and ready to shoot, load the gun and make sure the field is clear of people and obstacles. It's common range courtesy to let everyone know that you're about to shoot before you start popping off rounds. When you're ready and steady, it's ok to switch off the safety on the gun. Keep aiming and maintain a proper sight picture on the target at which you're aiming. Breathe normally and switch off the safety. Your finger should be outside the trigger guard, resting gently against it. When you're ready and comfortable, move it onto the trigger and squeeze it gently but firmly, then release it and return your finger to the side of the trigger, letting it rest gently. Avoid jerking or “pulling” the trigger of the rifle. You want to fire quickly, but a jerky trigger finger can make microscopic changes in your aim, which can be enough to miss widely. Practice squeezing, as if you were trying to pull something just behind the trigger, rather than pull the trigger. It's likely you want to see what you hit, and it's possible to get all excited and want to drop the gun and run down range. Just like in basketball or tennis, your follow-through is important to making accurate shots. Be very careful and stay secure in your position after firing.  Re-safety the weapon immediately and keep the gun pointed downrange. Most shooting accidents happen immediately after the gun has been fired safely. Continue...

Summary in Portuguese:

Controle sua respiração. Desative a segurança da arma. Puxe o gatilho. Complete o movimento.


Article in English: Lots of exercises can be done without equipment, using only your body weight. If you’re bored, exercising can be a great way to not only exhaust your body, but also to stimulate your brain. Try doing one of the following exercises that require no objects:  Pushups Sit ups Jumping Jacks Lunges Squats Stretching is not only good for your flexibility, it also helps your memory and mood. For stretches that will keep you loose and entertained, try touching your toes or extending your arms overhead for a full body stretch. For maximum stretch benefits, try stretching at least once a day. Between your phone keyboard and your computer keyboard, your hands get quite the workout. To relax them, rub your fingers across the heel of your hand in a circular motion. Also try rubbing the muscle between your forefinger and your thumb.

Summary in Portuguese:

Faça exercícios. Alongue-se. Faça uma massagem em suas mãos.


Article in English: Low-fat or fat-free mayonnaise is full of fillers that probably do your hair more harm than good. Choose regular mayonnaise for best results.  Avoid mayonnaise that contains extra flavoring, such as herbs or spices. Besides smelling funny, these extra components may not be good for your hair. If you're concerned about using the best possible product for your hair, go for an all-natural, organic mayonnaise. This type of mayonnaise usually contains olive oil and other nutritious ingredients that are great for your hair. Use approximately 1/2 cup of mayonnaise, more or less depending on the length of your hair. You want to use enough mayonnaise to entirely coat your hair from the roots to the tips. Don't use more than you need, though, since it can be tricky to wash it all out. Take the mayonnaise out of the refrigerator half an hour to one hour before using it and allow it to warm a little. The fats and oils from the mayonnaise enter the follicles of your hair more readily if the mayonnaise is warm. This makes it easier to smooth the mayonnaise into your hair. Don't shampoo or condition your hair; just get it wet with warm water. When your hair is heated the follicles open, allowing the mayonnaise to enter the strands and condition your hair. Take care to coat each strand well, and concentrate on working mayonnaise into the tips.  You may want to use a wide-tooth comb to help distribute it throughout your hair.  If you don't seem to have enough mayonnaise to coat your hair, apply an extra teaspoon or two. Apply a little warm water to loosen the mayonnaise if it clumps in your hair. You can also use plastic wrap or a plastic bag. This will trap your body heat against your head and help the mayonnaise get to work deep conditioning your hair. Leave the mayonnaise in your hair for at least a 1/2 hour and up to 1 hour, depending on the level of conditioning your hair needs.  If you don't have time to do the full conditioning treatment, you can use mayonnaise as a pre-conditioner in the shower. Wet your hair, apply...

Summary in Portuguese:

Use maionese normal. Meça a quantidade que precisa. Deixe-a em temperatura ambiente. Umedeça os fios com água morna. Massageie os fios e couro cabeludo. Coloque uma touca de banho por uma hora. Lave os fios.


Article in English: Lowered and hardened suspension (sport springs, sports shocks) never cut springs! Rear camber set to full positive Front camber set to full negative Brake bias set to neutral (front and rear axle brake at the same time with the same force). In passenger cars and light cargo vans the brake bias is set to front with the purpose of avoiding a drift during in-turn braking Handbrake actuator cable with no slack High engine power (over 100 hp). Gasoline engine (diesels are slow and clumsy) No ECU (Electronic Control Unit,). The absence of an ECU excludes such control aids as the ESP or traction control. You cannot drift a car with any of them Rear wheel drive Manual transmission LSD (Limited Slip Differential) or any other automatically locking differential No ABS Power steering (for beginners; pros use direct steering for better control and feedback) Worn out narrow tires in the back and wide new tires in front Disc brakes on the rear wheels (drum brakes tend to slip and overheat more easily) Long wheelbase. With LWB cars you get better control during the drift/spin

Summary in Portuguese:

Instale as seguintes peças para um carro perfeito de drift.


Article in English: Luckily, those with brown eyes can get away with using just about any eyeshadow color. Other eye colors like blue and green are typically much more limiting. If you want to play it safe, you can’t go wrong with neutrals such as a bronzy gold or a soft salmon. Dark purple shades look great on those with brown skin and brown or hazel eyes. Try a matte eggplant or a shimmery plum to make your eyes really pop. Rich blue shades create a nice contrast with dark brown eyes and skin. Go for an electric cobalt. If you have hazel eyes, green shades will bring out the green in your eyes, which can be very flattering. Put a vibrant forest or teal green on your eyelids. Lighter metallics bring out the sparkle of light brown eyes and are also translucent enough to go well with darker skin tones. To bring out the shine, consider a dusty pink color.

Summary in Portuguese:

Por sorte, olhos castanhos ficam bem com quase todos os tons de sombra. Se a cor dos seus olhos tem um quê de avelã, experimente uma sombra roxa. Caso seus olhos sejam bem escuros, opte por uma sombra azul. Se seus olhos são mais puxados para um tom de mel, aposte no verde-azulado. Seus olhos são castanhos?


Article in English: LunaPic is a free, online photo editor with which you can increase or decrease an image's size by kilobyte. It's on the right below the image banner on the right. This grey button is in the middle of the page. Clicking it opens a file browser window. Use the file browser window to locate a photo you want to resize. Then click it to select it. You may first have to select the photo's folder on the left side of the window. It's in the bottom-right corner of the window. The photo will be uploaded to the LunaPic site. This link is in the group of options above the photo. Double-click the white file size text field above the folder to select its contents, then type the kB size you want the photo to be. If you need your file to be larger, you'll type in a number that's larger than the number currently listed here (and vice versa). It's a grey button to the right of the kilobyte number field. Your photo will be resized, both in file size and in physical dimensions. It's below the image on the left size. This downloads the newly resized photo.  You may have to scroll down to see Save. Alternatively, you can click "Facebook", "Imgur", "Pinterest", "Google Photos", or "Twitter" to share the image on one of these platforms.

Summary in Portuguese:

Acesse o Lunapic em um navegador de internet. Clique em Quick Upload (Envio rápido) abaixo do banner do lado direito. Clique em Choose file (Selecionar arquivo). Clique na foto que deseja redimensionar. Clique em Abrir no canto inferior direito da janela. Clique em Set File Size (Definir tamanho de arquivo). Digite o tamanho do arquivo em KBs. Clique em Resize File (redimensionar arquivo). Clique em Salvar abaixo da imagem no lado esquerdo.


Article in English: Lunges in the water work much like they do on land. Work in the shallow end, and give yourself enough room to move forward. You'll need at least 10 to 15 feet (3 to 5 m) in front of you to work.  Take a large step forward on your right leg. Bend your left knee down, almost touching the floor of the pool. Your right thigh should be parallel to the floor, and your knee should be at a 90-degree angle. Keep moving forward, alternating legs. Grab a kickboard to use for floating. You can also use a water noodle. Simply grab hold of your flotation device while on your stomach, and kick your way across the pool.  You can alternate kicking legs or try a mermaid kick (legs kicking together like a mermaid tail). You can also do a frog kick, like you use for a breaststroke. If you prefer, you can hold onto the side of the pool instead. Of course, you can turn to the old standby of swimming laps, which works your whole body at once and helps with back pain. You can swim the breaststroke, backstroke, the crawl, or even the butterfly, whatever you prefer.  To make yourself move a little faster, try setting goals for yourself. Just setting goals for how many laps you're going to swim can make you go faster. Also, listening to music can motivate you without you even realizing it. Try getting waterproof headphones and waterproof cover for your phone or mp3 player.

Summary in Portuguese:

Faça afundos. Dê chutes sob a água. Nade algumas voltas.


Article in English: Lunges work your butt, thigh and core muscles and are a great way to make your lower half look stronger and leaner. To start, stand with your feet together and your hands on your hips.  Take a step forward with your right leg and lower your body until your left knee is an inch from the ground and your right thigh is parallel to the floor. Distribute your weight evenly between both feet, then return to your starting position and do the same exercise on the other side. Start with 15 lunges on both sides each day and try to work your way up. Make the exercise even harder by using your free hands to hold dumbbells. Like lunges, squats also work your butt, thighs and core. Start with your feet shoulder width apart, with your toes slightly turned out. Lower your body down towards the floor until your thighs are at a 90 degree angle to the floor.  Keep your torso upright and look straight in front of you. Return to your starting position by straightening your legs and keeping your weight equally spread between the balls and heels of your feet. Use each of your hands to hold a dumbbell at your sides. Start by doing one minute of squats each day, then work your way up. This exercise is helpful in strengthening your butt, hamstrings and lower back. To start, lie on your back on the floor. Keep your knees bent, plant your feet on the floor and leave your arms by your sides. Lift your hips off the floor, tightening your abs as you do so.  Raise your right foot and straighten the leg. Hold this position for three seconds, then return to the floor. Repeat the same exercise on the other side. Try to do fifteen bridge lifts on each side, each day. To keep from over-arching your back, flex your abs and hold them like this for the entirety of the exercise.

Summary in Portuguese:

Faça avanços. Faça agachamentos. Experimente a ponte com extensão de perna.


Article in English: Lying on your back, bring your knees upward so that your feet rest flat on the floor. Make sure to keep your stomach tight whilst straightening your right leg so that it points upward. Breathe out as you use your left leg to push your hips upward until your body is straight. Inhale as you lower your hips almost to the floor, and breathe in again as you push up. Repeat this in repetition 30 times. If you can't manage 30 reps, set a smaller number and gradually build up over several days. Begin on all fours, keeping your hands centered under your shoulders and your knees beneath your hips. Tighten your stomach as you breathe in and bring your right knee to your chest. Breathe out, point your right toe, and push your right leg out behind you and as far up into the air as you can whilst also bringing your chest upward.  Be sure you're using your glutes to achieve leg height. Do 30 reps and switch legs. Start by jogging for around 15 paces, and then each time you take a stride, turn it into a leap. Focus on exploding of the ground as immediately and as far as possible on each jump. This is called bounding.  Bound for around 30 yards (27.4 m), jog again, and then bound again. Three rounds of bounding is ideal.

Summary in Portuguese:

Fortaleça seu corpo. Fortaleça os glúteos. Fortaleça seus músculos de pulo.


Article in English: Lying on your stomach may make you more likely to have a wet dream. Try sleeping on your side or back to help prevent them. Use pillows or an extra blanket to help you avoid rolling back onto your stomach. It’s normal to roll over during your sleep, so don’t get upset if you wake up on your stomach. Your body may just be comfortable sleeping this way. in the hours before you go to bed so you don’t feel stressed. Stress may be connected to wet dreams, though this isn’t the case for everyone. You may be able to prevent wet dreams by managing your stress and relaxing right before bed. Spend at least an hour before bed calming your mind and body.  Try meditating for 10-15 minutes. You can simply focus on your breath or follow a guided meditation. Write your thoughts in a journal. Read a book. Do a few yoga poses. While this isn’t guaranteed to stop your wet dreams, it may help. Semen can build up in your testicles and is eventually reabsorbed back into your body. In the meantime, you may have wet dreams if your body wants to release old semen. Masturbating may help keep your fluids in check so you’re less likely to have wet dreams.  Try masturbating right before bed to help reduce the chances of a wet dream. Masturbation is completely normal, so don’t feel embarrassed about it. If you’re still having wet dreams regularly even with masturbation, it may not work for you. Communicate with your partner to maintain a healthy and open sexual relationship that keeps you both fulfilled. Talk to them about what safe sex looks like for both of you. While sex may not stop wet dreams for everyone, it can help reduce your chances of having one. Wet dreams are typically not about arousal, so the sexual release is not what helps. Just like with masturbation, releasing your built up semen can help you reduce the likelihood that you’ll have a wet dream. While wet dreams are nothing to be embarrassed about, it’s okay if you feel upset or confused by them. Fortunately, a counselor can help put your mind at ease. They can help you...

Summary in Portuguese:

Não durma de barriga para baixo. Relaxe Masturbe-se de forma regular para diminuir a necessidade do corpo em liberar esperma envelhecido. Desenvolva um vínculo saudável com o sexo (se já for sexualmente ativo). Caso os sonhos estejam interferindo em sua qualidade de vida, consulte um psicólogo ou terapeuta.