. Be honest with yourself in confronting the emotions surrounding the situation. Ask yourself whether this resentment is associated with any other past hurt, not related to the person or situation. Acknowledge your anger or feelings of indignation, but don’t get stuck in them.  Anger can sometimes feel like a remedy for feeling powerless: it makes you feel more powerful. Keep in mind, however, that the feeling will go away. Give less of your attention to anger and focus on healing your wounded emotions. Write in a journal and focus on your emotions regarding the situation. Don’t write about the anger, instead focus your attention on the hurt. Write about your feelings, and if anything like this has happened before. It may be that you hold onto previous hurt and it is being expressed (and magnified) in the present situation. Radical acceptance means accepting life on life’s terms; it means allowing and not resisting the things you cannot change. While pain may not be optional, suffering is. By saying “this isn’t fair,” or, “I don’t deserve this,” you deny the reality of your situation, and try to keep the truth from being a truth for you in that moment.  Radical acceptance means turning your resistant thoughts into accepting thoughts. “This is my life right now. I don’t like it and I don’t think it’s okay, but it is my reality and I cannot change what is out of my control.”  Practice radical acceptance with smaller things, and it will help you radically accept larger, more painful situations. You can practice radical acceptance while in traffic, waiting in line at the grocery store, after a spill on the carpet, and during extra long waits at the doctor or dentist. Engaging a meditation practice is overwhelmingly good for you. Meditation can increase positive emotions, decrease stress, help with feelings of compassion, and help you regulate your emotions. Meditation can help you work through feelings of anger and resentment by replacing them with compassion and empathy. The more you practice meditation, the...

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Entenda suas emoções Pratique a aceitação radical. Medite. Demonstre empatia. Ame a si mesmo incondicionalmente.


. Before you attempt to sing in a slightly raspy voice, you should warm up appropriately. Try starting with breathing exercises, and then move on to scales. After that you can continue warming up with trills and hums. A raspy sound occurs when there is incomplete contact between vocal chords. You can get a raspy singing voice by tensing your neck and exuding a lot of air as you sing. This will prevent your vocal chords from coming into complete contact and result in a slightly raspy singing voice. It is okay to sing or record a couple of songs with this technique, but you should not sing or record an entire album or concert as this can cause long-term damage to your vocal chords. If you are singing near the bottom of your vocal range, you can combine your singing voice with the edginess of a cough. Try coughing a few times. Notice the grinding deep in your throat that is responsible for the cough. Now recreate this grinding as you sing. One way to produce a raspy voice is to create a significant amount of saliva and/or phlegm in the back of your throat.Then begin singing in a growl-like voice. Tighten the muscles in your throat just enough so that the airflow is restricted by the phlegm. Your throat should feel like it does when you make a low-pitched growling noise. . Singing in a slightly raspy voice can damage your vocal chords. To ensure you don't end up with long-term damage, you should enlist the help of a professional that can guide your explorations in raspy singing. Research vocal coaches in your area, ask them about their teaching methodologies, and set up an initial voice lesson. You don't need to ruin your voice to get that slightly raspy sound you're looking for. Try using technology instead. For example, you can record a song in your normal voice and then have an audio engineer augment the recording so that your voice sounds raspy. This will protect your vocal chords while giving you the raspy recording you desire.

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Aqueça a voz apropriadamente antes de mais nada. Enrijeça o pescoço ao cantar. Imite um som de tosse nas notas mais graves. Use a saliva. Encontre um instrutor de técnica vocal. Use a tecnologia.


. Before you can use Windows to its fullest, you will need to activate it. Activation can be done automatically over the internet. Click the Activation icon in the System Tray to start the process. . If you selected not to update automatically, you should run Windows Update as soon as possible. This will ensure that you have the latest security and stability fixes. If you chose to automatically update, your computer will start downloading and installing updates as soon as it is connected to the internet. . Most of your hardware should be installed automatically, but you may have to get drivers for more specialized hardware, or download the latest versions from the manufacturers. You can see what needs drivers from the Device Manager. . While Microsoft provides a free antivirus solution called Microsoft Essentials, it is barebones and not a strong deterrent against viruses. Instead, install a third-party antivirus program that will help to protect your computer and information. You can find both free and paid antivirus software. Once you’ve got Windows updated and protected, you can start installing the programs you need. Keep in mind that not every program that you used in older versions of Windows will be compatible with Windows Vista.

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Ative o Windows Vista Execute o Windows Update. Veja se todos os dispositivos e drivers estão instalados Instale um antivírus Instale os programas.


. Before you download an installation tool for your preferred operating system, you'll need to know whether the computer on which you want to install Windows runs a 32-bit system or a 64-bit system. Make sure that you do this on the computer on which you're going to install Windows. Windows needs at least four gigabytes of space for its installation file. Flash drives are fairly cheap; you can get a 16-gigabyte flash drive—four times the space you need—for less than $10. The flash drive should fit into one of your computer's rectangular USB ports. for FAT32 or exFAT. When formatting your flash drive, click the File system drop-down box, then click FAT32 or exFAT in the drop-down menu. Formatting your flash drive will erase everything on it. Open the Windows 10 download page, then click Download tool now at the bottom of the page. Double-click the "MediaCreationTool" EXE file, click Yes when prompted, accept any terms, and fill out any on-screen sections until you get to the installation section. As part of the installation tool, you'll be prompted to select a language, an edition of Windows, and an architecture for the setup process. Make sure to use the same architecture here as you found in step two of this part. Once the installation section of the Media Creation Tool window opens, click the "Create installation media" checkbox, click Next, select your computer's language, edition, and architecture, click Next, click the flash drive's name, and click Next. This may take several minutes. Once all of the setup files have downloaded (or pasted) into the flash drive, you can proceed with changing your computer's boot order.

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Confira o número de arquitetura do computador Arranje um pen drive com pelo menos 4 GB de espaço. Conecte o pen drive no computador. Formate o pen drive Baixe a ferramenta de instalação do Windows. Execute o programa. Crie a unidade de instalação. Aguarde a configuração automática.


. Before you download an installation tool for your preferred operating system, you'll need to know whether the computer on which you want to install Windows runs a 32-bit system or a 64-bit system. Make sure that you do this on the computer on which you're going to install Windows. Windows needs at least four gigabytes of space for its installation file. Flash drives are fairly cheap; you can get a 16-gigabyte flash drive—four times the space you need—for less than $10. The flash drive should fit into one of your computer's rectangular USB ports. for FAT32 or exFAT. When formatting your flash drive, click the File system drop-down box, then click FAT32 or exFAT in the drop-down menu. Formatting your flash drive will erase everything on it. Open the Windows 8.1 download page, scroll down and select a version of Windows 8.1, click Confirm, select a language and click Confirm, and click either 32-Bit Download or 64-Bit Download in the middle of the page. This will prompt the disk image (ISO) file to download. . If you're installing Windows 8.1, you'll need to use Command Prompt or another bootable USB method to ensure that your computer will recognize your USB flash drive as a software installation location. Copy the downloaded ISO file by selecting it and pressing Ctrl+C, then open your formatted, bootable flash drive and press Ctrl+V. The ISO file will appear on the flash drive after a few minutes, after which point you can proceed with changing your computer's boot order.

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Confira o número de arquitetura do computador Arranje um pen drive com pelo menos 4 GB de espaço. Conecte o pen drive no computador. Formate o pen drive Baixe a imagem de disco do Windows. Crie um pen drive "bootável" Transfira o arquivo ISO para o pen drive.


. Before you walk up and start chatting with a complete stranger, get the full picture. Make sure now’s the right time to approach them by checking out their nonverbal cues. Look at how they’re standing or sitting and examine their facial expression. Do they seem open to conversation?  For instance, if someone is hunched over with their arms crossed and a frown on their face, you might want to keep walking. However, if they are in a relaxed position and appear generally upbeat, they may be interested in talking to you. Even once the conversation gets going, you should continue to check out the other person’s body language to know if you should change topics or end the interaction. If you decide to greet the person, use open and positive body language. Turn to face them. Form a slight smile, raise your chin, and pull your shoulders back. You want to appear calm,  confident, and friendly. After approaching the person, make your introductions. In cheerful tones, say “hi” and tell them your name. Then, make an observation that is shared between you and the person (a technique commonly referred to as “triangulation”) to get the conversation rolling.  You might say, “Hi, I’m Dan. I see you’re waiting for Mrs. Dorchester. Have you been waiting long?” Another great way to add to your introduction is by offering a genuine compliment, such as “I like your haircut.” To seal the deal, present your right hand so the other person can shake it. Offer your hand with the palm flat and clasp your fingers around theirs upon contact. Squeeze firmly, matching the amount of pressure used by the other person. Why is shaking their hand important? The moment you make contact with them your brains send out signals that enhance your bond. When the other person tells you their name, commit it to memory and use it in the conversation. Doing this endears you to the other person and makes it seem like you are old friends.  For instance, you might say, “So, Pam, what brings you here tonight?” right after the person tells you their name....

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Leia a linguagem corporal Aproxime-se de forma receptiva. Apresente-se. Estenda a mão para cumprimentar. Use o nome da pessoa com frequência.


. Compost is the main ingredient for developing rich organic soil. You can use almost any kind of organic material to make compost that will enrich your soil, but the best things to start with are usually right there in your garden:  Fallen leaves Weeds (preferably before they go to seed) Grass clippings Old fruit and vegetable trimmings Don't use anything containing oil, fat, meat, grease, feces, dairy, or wood chips. . Test the pH of your soil by buying pH test strips from a garden store. Stir a handful of soil with lukewarm distilled water until it's the consistency of a milkshake, then dip the pH test strip in. Hold it there for 20-30 seconds, then compare the strip to the test kit's key.  The pH (acidity versus alkalinity) of your soil should be somewhere between 5.5 to 7.0 for plants to thrive.  If your soil is too acidic (below 5.5), buy dolomite or quick lime to add to the soil, then retest. If your soil is too alkaline (above 7.0), add more organic matter, like peat moss or compost, then test the soil again. Dig a hole in your garden or container 1 ft × 1 ft (0.30 m × 0.30 m) wide. Fill the hole with water and wait 24 hours. Then, fill the hole with water again and measure how fast the water drops with a tape measure. The ideal rate is 2 in (5.1 cm) per hour.  Adding a few cups of compost or peat moss will help soil that drains too fast and soil that drains too slow. For a less scientific test, moisten your soil and grab a handful of it. The soil should hold together, but fall apart when you poke it with a finger. If your soil holds its shape or falls apart without a poke, add more organic matter (compost or peat moss) to improve its drainage. The key to organic agriculture is great soil. Add as much organic material to your soil as you can, preferably from your compost heap. Soil that has been built up with plenty of organic matter is good for your garden for a lot of reasons:  It will nourish your plants without chemical fertilizers. It is easier to get shovels into—and weeds out of—enriched soil...

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Faça o adubo Meça o pH do solo Verifique a drenagem. Prepare o solo com a sua pilha de compostagem.


. Cut the lemons in half. Use a juicer or your fingers to squeeze their juice into a bowl. Get as much juice out of the lemons as possible, especially if you have longer hair.  You could also add some cinnamon and conditioner for extra highlighting. Make sure to strain or pick out the seeds, so they don't clog your spray bottle. Avoid using bottled lemon juice. It contains preservatives that aren't good for your hair but it still works the same. The precise amount of lemons you'll need varies depending on how long your hair is. You should use two parts lemon juice to one part water. Measure your lemon juice and then add the proper amount of water to the juice. For example, 2 cups of lemon juice would require one cup of water but if you just want slight highlights reverse the ratio. Stay-in conditioner would be the best option for your hair instead of water and would also be more effective. Shake the spray bottle to mix the lemon juice and water together. If you're using an old spray bottle, make sure it is thoroughly washed before you pour in the lemon juice. Avoid using a bottle that contained toxic chemicals. Concentrate on the parts you want to lighten, whether that’s all your hair, the ends, or highlights throughout. You can coat your hair all over or focus on a few strands, depending on what you're trying to achieve.  If you want a more precise application, dip a cotton ball in the lemon juice mixture and rub it on the strands of hair you wish to highlight. The more lemon juice you apply to your hair, the lighter it will get. Lemon juice works in conjunction with the sun's natural rays to lighten hair. Try to sit in the sun about three or four times during the day. Each session should be between one and two hours.  Make sure you protect your face and body with sunscreen and clothing while sitting in direct sunlight. There is no precise time frame to follow between sessions. Simply get in the sessions when you're able to go outside. ash and condition your hair. Thoroughly rinse the lemon juice mixture...

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Use suco de limão Misture o suco de limão com água e despeje o líquido em um borrifador. Borrife a mistura de limão nos cabelos. Tome alguns banhos de sol. Lave e hidrate seu cabelo


. Dehydration and dry mouth can cause white tongue. By staying hydrated, you can guard against it.  The amount of water you need per day will vary with your body weight, activity levels, and the climate you live it. Be sure to drink regularly. Once you feel thirsty, you are already dehydrated. Monitor yourself for other signs of dehydration such as infrequent urination, dark urine, exhaustion, or headaches. . Smoking can contribute to the inflammation of the bumps on your tongue, making it easier for debris and dead cells to get trapped between them. This creates an excellent environment for bacteria to grow in. The smoke also contains chemicals which are unhealthy for the tissues in your mouth. Excessive drinking can also cause the bumps on your tongue to become inflamed. Drinking alcohol also makes you prone to dehydration, another cause of white tongue. . This will help reduce the amount of bacteria in your mouth.  Brush your teeth and tongue promptly after every meal. Brush your teeth and tongue before going to bed. Use an antiseptic mouthwash daily.

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. Pare de fumar Consuma pouco álcool. Intensifique a higiene oral.


. Do not inflate your own self-worth. Do not let your identity become wrapped up in wealth, or status, or material things. Remind yourself that other people's needs and perspectives are just as important as your own. You may be better at certain things than most people, but you may not be so good at other things. Let go of the ego, and keep perspective. Slow down and say exactly what you mean. Catch yourself when you are not being mindful of the people around you. Be  straightforward and unpretentious. Try not make assumptions about people or situations, and try not to needlessly hurt anyone with your words. Learn to express what you want without making demands. Explain yourself, when possible, and ask rather than order. Instead of saying, "Take out the trash," say "Do you mind taking out the trash so that I can keep cooking dinner?" Maintain personal hygiene, but seriously consider how much time you spend looking in the mirror. Think about how often you mindlessly check your phone or your Facebook account. Try to spend less energy on your social and physical appearance, and spend more energy on things beyond yourself. Volunteer your time, and go out of your way to help others. Do this until it is second nature. Instead of trying to change them or criticize them: try to learn from them. Focus less on how people are different, and more on how people are similar. Try to see the silver lining in every situation.  Confront hate in your life. If there is someone that you strongly dislike, try to objectively consider why you dislike them. Think about whether they're really doing anything wrong. Treat everyone as a human being. There is no reason to feel inferior or superior. Try to treat people on the basis of character, not personality. Be present and attentive, and don't just wait for your chance to speak. Value someone's right to speak, even if you do not agree with what they're saying. Never turn your back on people or interrupt them while they're talking. Respect people as you would like to be respected.

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Seja humilde Pense antes de falar. Observe além de si mesmo. Aceite as pessoas como elas são. Saiba ouvir.


. Even if you have a natural talent for a certain instrument, there's a difference between "playing an instrument" and "being a musician." That difference involves practice. Musicians are dedicated to improve their skills and learn new techniques and more complicated music on the instrument they've chosen. The only way to do that is regular and serious practice.  Develop good practice habits and routines for yourself. Always practice using good posture, warm up beforehand, and try practicing for at least 20-40 minutes each day. Practice a mixture of techniques, skills, and fun activities. For every scale you learn, take the time to mess around learning the Star Wars theme or some other fun song. Like when you exercise your body, consistency is very important. Try to practice every day, so you can maintain the good habits that you're building and develop them. It's very difficult to learn music from a book alone. While written tutorials can be helpful, there's no substitute for in-person, one-on-one instructions that come from lessons with a good teacher. A teacher can help to correct your technique and build the fundamentals necessary to be a great player, whatever instrument you play.  If you want to become a musician, it's very important that you be teachable. Hard-headed people who can't take criticism don't have much of a future as musicians. Listen closely to what good players say, follow directions, and learn everything you can. Make it your goal to get better. If you don't have the time or money to have a formal teacher-student relationship, find musicians who are better than you to play with. Evening jam sessions on the porch with a couple of guitars can be a great way to improve your skills. Watch and learn. . While you can play by ear, it can be good if you can learn how to read sheet music, and is absolutely essential for certain instruments and styles. If you want to play classical music, it's almost impossible to learn by ear and rote memorization. Also, learn musical history and some theory if...

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. Encontre um bom professor. Aprenda a ler partituras Ouça de tudo. Comece a fazer as suas próprias composições Encontre a sua própria voz no instrumento.


. Exercising will make you feel more energized, happier, and more physically fit. If you’re feeling sluggish, chances are that working out is the last thing you want to do, but that’s precisely what will make you feel more alert and alive. Just 30 minutes of exercise a day will boost your energy levels overall, not to mention that it will have marked improvements on your health. You can run every other day, take a yoga class a few times a week, join a team sport, or find a workout buddy and hit up the gym.  Try to be active whenever you can. Take the stairs instead of the elevator. Walk instead of driving. Do some sit-ups when you’re watching TV. Work out in the morning. This will wake your body up and will give you more energy throughout the day. Power naps have been proven to wake up your body when you’re feeling a lack of energy. Just close yourself off in a dark room for 15-20 minutes, close your eyes, and let yourself drift off. Even if you don’t end up falling asleep completely, you will gain energy from resting your body. Power naps are superior to real naps; sleeping for over an hour or more will actually make you feel more tired and groggy when you wake up, and can keep you up at night. A good time to take a power nap can be after lunch, when you’re feeling a little tired after eating. Take a few handfuls of cold water and splash it on your face when you’re feeling tired. This is a great trick to wake yourself up in the morning – not to mention make yourself feel cleaner – and also for energizing yourself throughout the day. Just being outside as much as you can has been proven to make people feel happier and more energetic. Getting some fresh air in your lungs can invigorate you and make you feel ready to embrace the day. Stepping outside or onto your balcony right after you wake up and breathing in fresh air just for a minute can make you more energized almost instantly. If you can get some sunlight, make sure to do it; instead of eating lunch at your desk, step out to get some lunch or eat it on a...

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Pratique exercícios. Tire sonecas revigorantes. Jogue água fria no rosto. Saia ao ar livre. Caminhe por 20 minutos. Durma o suficiente.


. Focusing on others will help you develop yourself. Find a cause you care about and donate your spare time to it. Look at local organizations that could use volunteers, start a fundraiser, or begin your own volunteer group. There are many ways to help others. You can:  Volunteer at a homeless shelter Teach free ESL classes to immigrants Get involved in your local union and help other workers in your field to those who help you. Take note of the good things others do for you. Be grateful, and express your gratitude to yourself and to those who help you.  Thank people sincerely when they do something for you. Explain how their actions have benefited you. Keep a gratitude journal in which you write one or two things you are grateful for every day. Take note as well of the good feeling you get from doing good for others. Feel grateful to them for letting you participate in their lives. . Empathy may seem like an inherent quality, but it's actually a practice you can develop. To develop your empathy, pay close attention to others. Listen to them, and do your best to understand how they feel. You can do this for people in your immediate vicinity and people you read about in the paper.  Listen hard when you are in conversation. Don't just nod and answer—contemplate what is being said to you, and take it seriously. Get to know people. Make friendly conversation with strangers you are seated next to, provided they seem interested in talking. Try to understand what goes on in their heads, what makes them happy, and what troubles them. Challenge your assumptions about others. If you harbor ill feelings towards any group or individual, make an effort to get to know them as people.

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Faça trabalho voluntário Seja grato com quem o ajudar. Desenvolva a empatia


. For starters, know that you're already different than everyone on the planet. Sure, some people are more different than others, but all of us have a unique set of experiences and characteristics that spell out a different reality than everyone else on Earth. No one else has the same brain you do, the same thoughts you do, and the same reactions as you do. You're different by just being human. Labels are pretty useless. Even striving to be different isn't something that's truly achievable. A quick change of cultures will show you that people operate differently by default. Instead, accept that you're already unique and work with yourself. Who are you, anyways? . In order to be as different as possible, you have to be you -- not a carbon copy of someone else. If you don't know who you are, that process can seem a bit scary. In order to be yourself, you have to find yourself. Do you know what it is you like? What you are like? Who are you when no one else is around? It's important to love yourself, too. If you're not comfortable with who you are, you'll inevitably end up trying to be someone else -- or at the very least being someone who you're not to please others. It's normal nowadays to be constantly bombarded with stimuli -- whether it's on a screen or the people around us. To really get down to who you are and what makes you different, spend some time alone. Disconnect from everything. What are you left with? Meditate on what matters to you. We're constantly being told what to wear, what to eat, what to say, what to look like, how to act, what to read, what to watch...you get it. Get alone and all of a sudden you'll be without guidance. It'll be a strange feeling, sitting there, thinking about what you wouldn't miss if you never had to wear/eat/say/do/read/watch it again. Think about what aspects of your environment are shoved onto you and which ones you openly embrace. Be very careful that you actually want to be different. Maybe you're just in a group of friends that you don't jive with and that little...

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Saiba que você é único Descubra quem você é e seja você mesmo Passe algum tempo sozinho. Saiba o que quer. Saiba como você quer ser diferente.


. Get your friends together for a pick-up game, or join your local club team to get touches each week. You will never get better if you aren't playing soccer as often as possible. At the end of the day, there are no shortcuts to becoming an advanced player except playing and practicing frequently.   Try out for the best teams in your areas. Better coaches and competition will help you improve at a much faster rate. If you have no one to play with, go outside and shoot 100 shots against a wall, or pass back and forth. Juggle or work on your tricks in the yard. All you need to become a better soccer player is a ball and the will to work. earn to defend. It doesn't matter where you are on the field, the ability to win the ball back is essential for advanced players. Individual defending (1v1) is one of the core skills of soccer players along with passing and shooting. To practice, simply play against a friend, taking turns attacking and defending. Good individual defenders:  Stay low. You're on the balls of your feet, knees bent slightly, in an athletic position. Force a direction. Put one foot forward and angle your body so that you're inviting the player to go one direction. Usually, this is towards another defender or the sideline, but it could be towards someone's weak foot if you know, for example, that they never use their left foot. Don't stab unless necessary. Stabbing is when you lunge out to the ball. A good defender waits until they have a good opportunity -- like the ball pops a little too far forward or the attacker gets too close. Watch the hips. The belt-buckle almost always telegraphs where a player is going. Feet will move rapidly (especially for tricks) and bobbing or shifting heads and shoulders are often used for fake outs. The belt buckle, however, is roughly a player's center of gravity and is very hard to change on the fly. A great way to learn is to watch someone who is more advanced than you, do it. If you play a specific position, you should focus on the player who is playing your...

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Jogue o máximo que puder com amigos ou nas categorias de base de um clube. Aprenda a defender. Assista os jogos profissionais. Obedeça e aceite as instruções recebidas.


. If a friend, relative, or loved one has recently moved to a new location, write an email to check in by asking about how the move went, what the new neighborhood is like, and so on. . If you got a casual friend's email address from a third party, it is important that you use your email to verify that the address is correct and that you quickly clarify who you are. . If you're a girl writing an email to a guy for the first time, you might feel a little unnerved. This is especially true if the guy you're writing to is potential crush material. Try writing an email that seems casual yet intelligent and composed. While it's a pretty risky move, you can also use email to tell a guy you like him. nderstand how to write an email to a girl. If you're a guy writing an email to a girl for the first time, the task may seem pretty daunting. Keep your cool and write a message that is both casual and well put together. If you want to be cute and playful with the recipient of your email, use the same sort of language you would use to flirt with that person in reality. Emoticons and “hugs and kisses” (xoxo) also come in handy. Similarly, write a flirty email to someone on an dating website. For an email like this, though, you need to be both flirty and informative so that the recipient gets a good idea of who you are. . In this digital age, the love email can be viewed as an equivalent of the love letter. If your romantic partner is away and you want to send a quick note expressing your love, email is the fastest way to do it.

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Escreva um e-mail para um amigo que se mudou para longe. Envie um e-mail para um amigo que nunca deu a você o seu endereço de e-mail. Aprenda como enviar um e-mail para um homem. Entenda como escrever um e-mail para uma mulher. Faça um e-mail com segundas intenções. Escreva um e-mail de amor


. If all that's not enough, you might as well just buckle down and get the shot. Contact your doctor to see if you're a good candidate. One needle and you'll be good for the entire year. The flu usually peaks around January or February. If you're interested, try to get your shot beforehand! Even your local pharmacy may be able to administer you the vaccination. . One of the best things you can do for yourself is to avoid stress. Lower cortisol levels keep your body functioning as normal, but it's also about your daily habits: when you're stressed, you sleep less, exercise less, and eat more. Two things not good for impending sickness! There are actually stress hormones called glucocorticoids. Over the long-term these hormones wreak havoc on your system, blocking other cells from doing their jobs. When this happens, you become more susceptible to even the weakest of viruses. . Similar to the destress mantra, it's of utmost importance that you think positively. Research shows that happy people -- and those who don't worry about getting sick -- don't get sick! Turns out that positive thinkers produce greater amounts of flu antibodies, though scientists don't really understand why. Relaxing and getting happy may be all your body needs. It sort of makes sense -- the happier you are, the less stressed you are. The less stressed you are, the better you sleep, eat, and exercise -- really, the better you do everything. Research has long shown a connection between loneliness and isolation and poor health. We as humans are meant to be social creatures -- when we're not, even our bodies suffer, not to mention our minds. So be social! Use it as excuse to go have fun with your friends. You'll destress and get happy at the same time -- double duty for your fighting responses. Make it quadraple-y effective by going outside and exercising! Grab a few friends and hit the pool or go for a hike. Do something apart from staying in and drinking the night away. Do something different! Because duh. These things all wreak havoc on...

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Tome a vacina contra a gripe. Fique tranquilo. Pense positivo Socialize. Evite tabaco, álcool e drogas. Durma o suficiente Adote práticas de higiene adequadas Chegue ao nível máximo de higiene.


. If at all possible, buy a Christmas tree from a tree farm, where you can purchase your tree while it's still in the ground. A freshly cut Christmas tree will last longer than one that's been cut weeks ago and shipped to distant retail outlets. Gently stroke a branch on the tree to make sure that the needles are flexible and remain on the tree.

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Escolha uma árvore saudável. Evite árvores com muitas folhas marrons - essas já passaram do tempo.


. If you are overweight or underweight, your natural hormone levels could be thrown off, and this could lead to irregular or suppressed ovulation. Focus on maintaining a weight that is considered healthy for your height and body type.  If you have health issues like a thyroid problem, talk to your doctor about your treatment options. Try to avoid unnecessary weight gain to prevent irregular ovulation. If you are overweight, losing just 5% of your body weight -- around 10 pounds if you weigh 200 pounds -- can help increase blood flow to your reproductive organs and boost your fertility. Folic acid is an essential nutrient for pregnant women and it can help to improve your chances of conceiving if you have irregular ovulation. However, only take the prescribed dosage of folic acid and maintain a healthy weight as well to keep your ovulation regular and consistent.  One major study of the effects of folic acid on women found that taking folic acid supplements can lead to a higher conception level and a higher likelihood of having twins. Men can also benefit from folic acid supplements, as these can help to improve the quality of sperm. The insulin levels in your body can affect your sex-hormone binding globulin. This can then affect the amount of free androgen in your body, if you are a woman. Having too much free androgen can suppress your ovulation. Based on this logic, a heart-healthy diet can help to reduce your insulin levels and possibly lead to improved fertility. Low insulin levels can also benefit fertility in men as it can affect the quality of the sperm in men. A heart-healthy diet consists of:  Little to no red meat. The women who participated in the Nurses’ Health Study who had the highest intake of animal protein such as red meat had 39% more ovulatory infertility than women who ate lower amounts of animal protein. Some nutritionists also claim an excessive intake of animal protein could affect the sperm quality in a man. A higher quantity of beans, nuts, legumes, and tempeh. Plant-based proteins...

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Mantenha um peso saudável Tome um suplemento de ácido fólico caso tenha menstruações irregulares. Reduza os níveis de insulina seguindo uma dieta saudável para o coração. Evite gorduras trans. Consuma mais carboidratos complexos.


. If you need emotional support or require assistance learning how to set healthy boundaries, a therapist can help. Your therapist can help you work through your feelings and build healthier ways of relating to your mom and others.  For instance, your therapist may work with you to develop conflict resolution skills and learn how to confidently ask for support from others in your life. If, for whatever reason, a therapist is not a viable option, you might want to check out a self-help book from a local library about dialectical behavior therapy. This type of therapy teaches skills for mindfulness, emotion regulation, distress tolerance and interpersonal effectiveness (boundary setting). Dealing with a toxic mom can be challenging. Your mother’s personality and behaviors may leave you feeling unloved or misunderstood. Nurture your emotional health by creating a self-care practice of pleasant activities that you do just for you.  For example, you might start walking on a nearby nature trail each morning just to clear your mind. You might also take luxurious baths with oils or scented candles or cuddle up by the fireplace with a cup of tea and a good book. Self-care can be any activity or practice that allows you to nourish yourself. Although it may be difficult to consider, you might spend some time pondering if it’s best to maintain a relationship with your mom. A toxic parent can have a major impact on your mental health and well-being. If her behavior doesn’t improve and she doesn’t respect your boundaries, you may have to make the hard choice to get some distance. Don’t make this decision lightly. Give yourself some time to reflect on what it would be like to not have a relationship with your mom. Write your thoughts down in a journal. Seek the advice of your therapist or closest friends. It may seem impossible for anything good to come out of a bad relationship with your mom. But, you can learn to use the experience to your advantage.  For example, maybe your mother’s desire to control your life caused you...

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Fale com um terapeuta. Cuide do seu bem-estar. Analise se cortar os laços com ela é a melhor solução. Reflita sobre as lições que aprendeu. Mude sua narrativa. Ofereça uma educação diferente aos seus filhos.


. If you plan to put on mascara, it's best to curl your eyelashes first. Without curling, your eyelashes may brush up against your lenses, smearing them with mascara. If you skip this step, use little to no mascara. The thicker your frames are, the heavier your lashes should be. Lower your lids, and bring the mascara wand as close to the base of your lashes as possible. Slowly bring the wand upward. Most people find that it is easiest to start in the center of your lash line, and then to do the sides.  Use smooth, upward strokes for thin frames. This also works for tortoise shell frames.  Use a zigzag or side-to-side motion for chunky frames. You don't have to go out and wax them, but you want to make sure that they look nice. Eyeglasses draw attention to your eyes, after all. Tweeze out any stray hairs, then comb your brows upward towards the arch using a brow brush. Try to match your natural eyebrow color as best you can. Define your brows with short strokes of the eyebrow pencil. Brush straight up to blend the color into your eyebrows.  If you have really light-colored eyebrows, consider going one or two shades darker. If you have black eyebrows, use a very dark brown or charcoal color, never black. Tone down the eyebrow makeup if you have really thick or chunky frames. Make sure your makeup is dry to the touch so your glasses don't smear it. This is particularly important with mascara.

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. Passe uma ou duas camadas de rímel. Cuide bem das sobrancelhas. Passe pó com um pincel angular ou um lápis de sobrancelha nas áreas inalteradas. Deixe a maquiagem secar antes de colocar os óculos no rosto.


. If you've never had a Hollywood job before, the best way to get attention is to demand it. Getting someone to read your script is tough, but if you can develop a few thousand views on your video people will start to take notice. You don't necessarily need to shoot the entire show, either. Sites like Amazon Studios, for example, allow you to post clips that people vote up and down, giving great ideas visibility.   Always Sunny in Philadelphia, for example, was written and shot on a tiny budget, then sent to executives at FX. They were so impressed with what they saw they bought the show. Almost anyone can get a show on Public Access, and they often have equipment and training options available too. Shop for agents and producers who are open for submissions, and enter in contests and festivals for exposure. The best way to do this is through "the trades," such as Deadline.com or Variety. These sites are mandatory reads, as they talk about development deals, who is shopping for shows, and agents currently on the market.  Whenever you see a show like yours or a writer/producer you admire finding work, make a note of their agency (like CAA or WME) and their collaborators. Check out their websites and send out query letters asking to meet.  You can also post your idea on search sites, like The Blacklist, that allow agents to search for manuscripts that match their interests. They cost money, however, and you should always research "success stories" by checking out the projects online to see if the show actually got made. Find the groups that are making shows like yours and send them a quick letter. Use their websites to get the names and emails of executives and workers in the "Development" department. The more you can tailor your search to specific people that would be interested in your script the better your odds of making a show. You wouldn't pitch a cheesy monster show to NBC, you'd send it to SyFy. Reality TV shows shouldn't be sent to the producers of The Sopranos. Think about what the studio is already...

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Considere gravar o programa por conta própria Procure por funcionários e representantes da indústria. Elabore uma lista de estúdios e produtoras que produzem programas como o seu. Continue escrevendo, filmando e trabalhando na indústria.


. If your goal is to become an on-stage rocker in a scruffy punk band, it's true that you could learn a lot about music playing the oboe, but it probably isn't the best way to form the band you want to form. If you want to play classical music and become a virtuoso, there's little room for synthesizer, unfortunately. Pick a category of instrument that fits your ambitions for being a musician.  If you just want to learn to play something, start on piano, violin, or guitar. These instruments generally have the most teachers in a given area, making it easy to find lessons and learn the basics of the instrument. If you'd like to eventually play classical, art music, or jazz, it's important to pick up an instrument in the classical string category, a woodwind, brass, or percussion instrument. These players generally dedicate lots of time and scholarship to learning their instrument. If you want to write your own songs and play pop music, it's usually best to pick up a guitar, bass guitar, piano, or learn to play the drum kit. While it's great to take lessons, lots of pop and folk musicians are self-taught, using DIY books, YouTube videos, and good old-fashioned trial and error. . Even if you don't envision yourself being a concert pianist doing recitals in a tux, one of the best ways to build a good foundation as a musician is to learn piano. Because all the notes are laid out in front of you, piano makes an excellent first instrument, popular with young children and beginners. It's also one of the most versatile instruments, played in classical, pop, and many other styles of music. Real upright or concert pianos can be expensive, but electric keyboards come at a variety of prices, from affordable to very professional and expensive. The great thing about piano is that you can learn the necessary fingerings and fundamentals regardless of the quality of the piano you're playing. Used in concert music, jazz, pop bands, swing bands, and other types of sheet-music played by instrumentalists, classical instruments refer...

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Escolha um instrumento compatível com os seus interesses Comece no piano Aprenda mais sobre os instrumentos clássicos. Aprenda instrumentos de pop ou rock. Toque instrumentos de percussão. Toque um instrumento eletrônico


. If you’re on a budget, there are strategies for buying a cheap domain name. Find a domain name that is easy to remember and easy to spell. If you use domains ending with .com, you will end up with more traffic, but most of the easy ones are taken, so be creative!  Look to Network Solutions, GoDaddy, or Register.com are good in US and uk2.net if you're in the UK to research and find the ideal domain name for your website. Wordpress also includes a feature whereby you can use a name that's tagged with their site, for example, mywebsite.wordpress.com. But if the name you choose is also available as a .com, they will notify you when you sign up. You can purchase domain names if they have been "parked" or are for sale online through business sales sites. It's a good idea to get legal and financial advice before purchasing an expensive domain name. Before you post your site, it's wise to test it thoroughly. Most web design software has a way to test your site without taking it online. Look for missing tags, broken links, search engine optimization, and website design flaws. These are all factors which may affect your website's traffic and revenues. You may also generate a free full-functioning site map to submit to search engines like Google, in a matter of minutes. When you finish your website, do usability testing. You can do this by asking a few friends or family members to try it out. Give them a specific task like "edit your profile" or "buy an alpaca sweater from the bargains page." Sit behind them and watch them navigate—do not help them. You will likely find areas where you need to improve navigation or clarify some instructions. Alternately use something like zurb.com to user test on specific demographics for different types of engagement. When testing a website in 2014 it's becoming important to keep the platform in mind and make sure the website is usable from smartphones and tablets as well as desktops. Keep a list of things you notice that seem difficult or non-intuitive for the user. Choose a web...

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Registre um nome de domínio Inspecione o seu site. Teste o site. Coloque no ar!


. If you’re uncomfortable standing up for yourself, a class on assertiveness may help. This type of training can increase your self-esteem and help you assert yourself in a non-hostile, authoritative manner. In addition to helping you with your relationship with your sibling, it can also improve your assertiveness in other areas of your life, such as with your job, other family members, and friends. A quick Internet search can inform you of any assertiveness training classes in your area. If you aren’t able to find any locally, you may be able to find one online. You can also work with a counselor to develop your assertiveness. You didn’t ask to be bullied. Also, you probably didn’t do anything to illicit this type of behavior. Remember, you’re not the problem here; it’s likely because of issues the bully is going through. When you find yourself being self-defeating, recite a positive affirmation, such as “I welcome positive, uplifting relationships into my life” or “I try my best to be a great sibling.” Being the victim of bullying is stressful. The constant stress can cause both emotional and physical problems. You owe it to yourself to do what you can to relieve this turmoil.  Often, physical activities are just what you need to remove the stress from your body. You may find that meditation, yoga, running, or another type of exercise can help. The results you see may also improve your self-esteem in the process.  Taking good care of yourself in other ways, such as by eating healthy foods and maintaining good hygiene, may also help to improve your self-esteem and make it easier to withstand the bullying. Despite your best efforts, you may not be able to make the relationship work. If you find that trying to stay only makes you feel worse or isn’t healthy, it may be time to move on. Accept that you can’t change the relationship, and distance yourself from the sibling.  Removing your sibling from your life is a drastic step. Ensure you have thought through your decision and that this is what you really want...

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Treine para ser assertivo Pare de se culpar. Cuide de si mesmo. Abandone o relacionamento.


. In order to teach your puppy to come, it's a good idea to first teach it its name. Having its name established in the puppy's mind will allow it to better understand when you are calling it. It's important to use the dog's name in a positive manner while training it. For instance, say "you are a good dog Spot" while you are petting it. Using its name to punish or reprimand it, such as saying "bad Spot," can make the dog hesitant to respond to it. The key to successful training of any kind is repetition. Making time to train every day will ingrain in the puppy that this is an important job you are doing. The puppy is also more likely to remember what it is supposed to do if you repeat the training session several times every day.  Your daily training sessions do not have to be long. Setting aside 15 minutes every day for training is typically enough for a puppy. Daily training sessions are a great way to bond with a new dog, in addition to getting it trained properly. Take advantage of unplanned actions, such as when the puppy runs to you because it wants to play. Label this as "come" by saying the word as the puppy starts running towards you, and then praise it. Puppies do not have long attention spans. They can focus and learn in short bursts but will not pay attention for long stretches of time. With this in mind, make training sessions about 10 to 15 minutes and then let the puppy go do what it wants to do.  Short bursts of training also minimizes the chance of you getting frustrated with your puppy when it doesn't respond to your commands. Acting frustrated and angry at your puppy can actually set back training, so you want to avoid that at all costs. End each session on a positive note by saying a command that the puppy knows, and then giving the puppy a reward for responding to the command correctly. Dogs can be motivated by a variety of things, including praise, affection, toys, or treats. Figure out what motivates your puppy the most and use that in your training sessions. Most puppies are plenty...

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Ensine ao filhote o próprio nome dele Dedique um tempo para adestrá-lo todos os dias. Faça sessões de adestramento de dez a 15 minutos. Encontre a recompensa certa. Elimine qualquer distração antes de começar o treino.


. It's easy to be a bad sport when you have suffered a minor loss in some area of life. Instead of getting down on yourself, aim to maintain your composure. This is especially important if the setback you are experiencing involves others, such as a romantic partner, boss, or casual acquaintance. If you handle such relationships poorly, your confidence will only be lessened. However, if you handle such relationships gracefully and with finesse, you can demonstrate to yourself that you are capable and strong-willed.  Let's say you were passed over for a promotion and a coworker was chosen for the position. Rather than being a sore loser, approach the person who received the promotion and congratulate him or her. Doing so allows you to portray yourself as respectable and dignified. It is also good practice for winning — because ruminating about a loss is just as unfavorable as bragging about a success. Even if you don't approach the "winner" (or, if such a scenario does not fit your circumstances), try your best not to spend too much time outwardly or inwardly dwelling on the setback.  Accept your disappointment and regroup. Blame is another sign of poor coping and inability to accept responsibility. If things didn't go your way, it's hardly appropriate to lay fault on others. Blaming someone else - even if this person(s) is partly responsible — only hurts you.  For one thing, assigning blame diminishes your own role in the situation. It enables you to point the finger at someone else without  taking responsibility for your own mistakes or misjudgments. Secondly, blame provides you with ammunition to be disrespectful or mean towards another. Don't allow blame game to taint your heart. Acknowledge that all humans make mistakes (even you) and strive to learn from yours. When you accept responsibility, you can move quickly past feelings of resentment and on to finding a solution or a plan B. When humans feel down about themselves or specific life situations, they tend to neglect health and wellness, and confidence...

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Aceite as dificuldades com dignidade. Evite apontar o dedo. Cuide do corpo. Cuide da cabeça.


. It’s easy to get down on yourself if you’re not doing so great in school. However, the first step to getting better grades is to be optimistic. Acknowledge that there’s some room for improvement, but tell yourself you have the power to achieve better grades.  Instead of thinking to yourself, “I’m a failure and I’m just not a good student,” tell yourself, “With a little effort, I can and will do better!” You could also try saying your name and "you" instead of "I." Say to yourself, "Sam, you can do this! If you stay focused on your work, you can achieve your goals!" Pumping yourself up like this can be a more powerful motivator. Do your assigned reading, and if anything confused you, come up with questions you could ask during class. When your teacher asks a question, raise your hand to offer an answer.  Asking and answering questions instead of dozing off will show your teacher that you care about school. You'll improve your participation grade, and they might be more responsive if you ask for extra help. If you're naturally shy, it might be tough to participate in class. Take a breath, relax, and do your best not to worry about what other people think. If it helps you stay on track, try writing down questions you could ask in class in advance. by hand. Try to take notes as thoroughly and legibly as possible. While you want to be thorough, summarize the lecture instead of copying it verbatim. Use abbreviations and key words instead of full sentences so you can keep up with your teacher. Skip lines so it's easier to read your notes later, and try to keep information organized with section headings and bullet points.  For instance, if your history teacher was talking about the House of Lancaster, then moves on to the House of York, start a new section in your notes. Use stars, Roman numerals, or any outline system that works for you. Handwriting notes instead of typing will help you absorb information better. After class or during a free period, compare notes with a friend to make sure you didn’t miss any key...

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Fique motivado. . Faça anotações claras Peça ajuda para o seu professor ou para um tutor.


. Making eye contact with another person is a great way to convey confidence. It also shows you are friendly and approachable. People will treat you with more respect if you are able to look them in the eyes.  You don’t need to stare at them intensely. That can be unnerving to the other person. It’s okay to look away every once in a while. Keep practicing. It may feel weird at first to look at people’s faces (instead of your shoes), but keep at it. It will begin to feel more natural after some time. Practice making eye contact with people you are most comfortable with, like your siblings or your friends, and move on to more challenging targets (your teacher or your crush). Resist the urge to hide behind your hair or curl up in a ball. Confident people have body language that indicates they deserve to be there, that they are strong and in control.  Keep your hair off your face. Tuck it behind your ears or pull it back if you need to. Don’t slouch. Not only is it bad for your posture, but it makes you appear unapproachable and insecure. Stand up straight with your head up and shoulders back. Sit tall. Don’t hunch forward or lean back in your chair. Put your hands in your lap or on your desk, don’t cross your arms in front of you. When you're around others, face them directly. Don't remain off to the side. A genuine smile makes you look better and friendlier, but did you know it also helps you feel better? Studies have found that even forcing yourself to smile can boost your mood. And if you are feeling happier, you will most likely feel more confident, too. Smiling makes you look more approachable, more comfortable, and can even make you more memorable. Sometimes the secret to being confident is to pretend to be confident. Eventually your acting will begin to feel less like acting and more like real confidence. Pretend you’ve got confidence and eventually you may realize you do, and in fact have had it all along! For example, you may feel intimidated in a class because you feel surrounded by smart people and...

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Estabeleça contato visual. Seja visto. Sorria! Finja até que vire verdade.


. Making insurance, utility, and loan payments doesn't need to happen with paper checks. For the most part, online payment portals are extremely easy to use, free, and much quicker than sending your payments through the post. Start an online account for each of your monthly bills and request that you receive online updates for your account. You can pay each of your bills separately, to each account, but some banks have it set up so that you can schedule your online payments with the bank, and automatically remind you to make those payments every month, or automatically make the payments without your authorization. If you know you're going to have to make the payments regularly, set it up to automatically debit and have one less thing to worry about. Ask that each account and utility remove you from its mailing list and opt for digital statements and updates instead. If you're paying your utilities online, you don't need to get payment updates and other mailers through the mail. Go ahead and switch all communications to online updates. Some services won't send you an email every time your account is updated, making it important to take steps to check your account regularly and schedule payments accordingly, to make sure that your accounts are up to date. Printing out tax forms can be a huge expense and a big waste of paper. Instead of sending in a big packet of your tax information at tax time, invest in an online service, like TurboTax, and file your taxes online. While there's typically a small fee associated with receiving your tax refund online, most services will take the payment straight out of any rebate that you receive, making it–essentially–free to you. It's a good deal, much faster, and super-easy. If you're still getting a paper check at the end of every week, talk to your employers about the possibility of direct deposit. There's little sense in making employees run useless paper checks to the bank every couple of weeks, when the possibility of your hard-earned money going straight into your...

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Pague as Contas Online. Peça por comprovantes online. Arquive seus impostos online. Peça por depósito direto no trabalho.


. Move to a kneeling position by your partner’s feet. Use long, flowing strokes to massage their legs: ankle to thigh and back again up again. Making sure your hands are well oiled, make small pressure circles with your thumbs under their toes, around their arches, and all around their heels and ankles. If your partner is ticklish on their feet, it might be best to skip this part of the massage. Keep your fingers outside of the main muscle, and your thumbs inside. Maintain a rhythm with each stroke or knead, and keep your movements slow and soft. As you stroke down, press the palms of your hands more firmly, then lift off at the toes. When they're comfortable lying on their back, put the pillow under their knees - if they have a back problem, add more pillows as needed. Cover them up again with the towels. Use your palms to give long, even strokes all the way from the toes to the tops of their legs and back down again - go very lightly over the knees. Then rest your partner's ankle in the palm of one hand and massage their ankle with your other hand: thumb on one side; fingers on the other. Go softly over the knees, as these joints are sensitive to pressure, but apply firm pressure on their thigh muscles. Keeping your rhythm, and with plenty of oil on your hands, pick up the upper thigh muscles and squeeze - as you did with the shoulders. Give pressure on the down stroke with your fingertips; on the upstroke with your palms. Fold the towel back down to cover their legs and feet.

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Massageie as pernas do seu parceiro Massageie os pés. Faça movimentos circulares nos dedos, passando por cima dos pés e ao redor dos calcanhares, subindo de volta para as pernas. Relaxe as pernas do seu parceiro com movimentos longos para baixo, partindo das coxas e chegando nas solas dos pés. Peça que a pessoa se vire. Dobre a toalha de baixo para expor as pernas e os pés da pessoa. Relaxe os dedos da pessoa rolando o seu dedão e indicador sobre eles. Continue pelas pernas usando o movimento das mãos e dos dedos. Desça pelas pernas da pessoa, fazendo movimentos circulares.


. Not drinking enough water can make you dehydrated, which in turn can make you tired and not function as well. Make sure to drink whenever you feel thirsty, especially if you are hot or getting lots of physical activity. Most men should drink about 15.5 cups (3.7 liters) of water every day. The average woman needs about 11.5 cups (2.7 liters) of water per day. However, everyone’s needs are different. The best approach is to drink until your thirst is quenched. If you feel bad much of the time, there may be an underlying physical reason. Common causes for feeling tired or unwell all the time are vitamin D deficiency or thyroid problems. Make an appointment with your primary healthcare provider for a physical, and tell them how you’ve been feeling. Tell your doctor about your health history, any symptoms you’ve been experiencing, and any medications or dietary supplements you are currently taking.

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Beba bastante água Procure um médico se você se sentir mal com frequência.


. Old, black mastic can contain asbestos, which causes illness or death when inhaled. Using tools to break up the mastic send the asbestos fibers into the air, which makes it more dangerous than the chemical method above. Find testing professionals in the US at the EPA website. If asbestos is present, this method is not recommended, and may violate workplace safety regulations. Consider hiring a professional, or use the chemical method above. Even if there is no asbestos, you should protect yourself from debris. Wear safety glasses, a paper mask, and work gloves. If asbestos is present, this method is not recommended. If you continue anyway, use a tight-fitting respirator mask, safety goggles, and disposable rubber gloves. Wear old clothing, and throw it away at the end of the project. Turn off all air circulation to the rest of the building. This should be available from any tool rental service. This is also called a floor buffer. A floor grinder will work instead, with no mastic removal block required. Ask the rental service about its effect on wooden surfaces if necessary. This is a round base that attaches to your floor machine. It should have several blades at the base, to cut the mastic.  This is typically safe for hardwood floors, but check with the tool rental service.  You can also use a base intended to remove thinset from concrete. Avoid titanium blocks, which may melt the mastic and make removal messy. Nails, screws, and staples can damage the equipment. Remove these from the floor using a claw hammer. Lightly water the mastic. This will keep the dust cloud to a minimum.  Avoid electrical hazards with a ground fault circuit interrupter. This will cut off the circuit rapidly if water causes an electrical short. Plug in and turn on the machine. Push it over the mastic. Move slowly, and cover each area several times. You'll typically finish about 100 square feet (9.3 square meters) per hour. Stop periodically and sweep up the broken mastic. This will make it easier to see where mastic remains. The...

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Faça o teste para amianto. Utilize equipamentos de segurança. Alugue uma enceradeira. Prenda o disco removedor de mastique. Remova pregos do piso. Umedeça o piso (opcional). Mova a máquina sobre o piso. Aplique um desengordurante. Esfregue ou raspe o piso. Limpe com um aspirador de pó e água.


. Ombre nails involve using two colors on each nail, the lighter color blending into the darker one. This creates a very cool effect, which can look great on short nails. . This cute, fruity look involves painting a strawberry design on each nail. . Nail art involves drawing small shapes, like flowers, hearts and stars onto your nails. It requires a steady hand and some patience, but is actually easier than you might think. . Instead of just using nail polish, you can use a clear base coat and some colored glitter to create a fun, sparkly effect. . Splatter paint nails are a great way to highlight your adventurous side, using several colors on each nail. The sky's the limit when it comes to getting creative with your manicure -- so consider trying some other ideas like taco nails, fish nails, bumblebee nails, tuxedo nails, galaxy nails, dip dyed nails, cheetah print nails and comic strip nails.

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Unhas ombré. Unhas de morango. Nail art. Unhas com glitter. "Splatter nails". Tente outras ideias.


. Once you have started the conversation, your primary role will be to listen to your loved one. Let them talk about their feelings. Try not to interrupt too often, even if it is to offer an encouraging word. It is best to let them say everything that they have to say. When you do speak up, try to offer support by repeating their feelings back to them. This will express that you are listening to them and that you understand how they feel. You might say, “I hear that you are really anxious about the future.” Reaffirm to your loved one that you care for them. Tell them that you are there for them no matter what. This simple gesture will help them understand that they have a support system. You might say, “I want you to know that I will always be here for you. Whatever you need, you can let me know.” Avoid telling your loved one that their problems are temporary or that they can just snap out of it. Mental illness can be very difficult to treat. Instead, tell them that you believe their concerns.  You might say, “I understand that you are feeling hopeless. I will do what I can to help you.” Mental illness is complicated, and it cannot be solved by diet, exercise, meditation, or medication alone. While you can gently encourage exercise or diet, do not focus on these as cures. For example, you should not say, "You should take vitamins. That will make you feel better." If you are worried that your loved one might be thinking about suicide, you should ask them if they are thinking of hurting themselves. Do not be afraid to ask, thinking that directly asking them will "plant" the idea in their head. Take any indication of suicidal behavior seriously.  Some signs of suicidal behavior include giving away possessions, saying goodbye to people, making a plan, talking about how they are a burden on others, talking about giving up, or  talking about having no reason to live.  You might ask, “Are you thinking of hurting yourself?” If they say something like “I can’t go on anymore,” or “It’s just too much to bear,” you might...

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Ouça Mostre que se importa. Leve as preocupações do outro a sério. Pergunte se ele pensa em suicídio, mas use outras palavras.


. One of the most powerful ways to tune into what others are feeling is by actively listening. This skill helps you hear their message along with observing their body language and emotional expression. All of these elements should be considered in order to bring awareness about what others may be feeling. Demonstrate active listening by orienting towards the speaker, relaxing your arms and legs at your sides, making occasional eye contact, and letting them finish their message before responding. A great way to show you're listening and can recognize others' feelings is by summing up their message or restating it in different way. Look for key words and phrases that represent the speaker's intended message and restate them. Follow up by asking if you understood them correctly. This helps affirm the speaker, and provides them with an opportunity to clarify, if necessary. For instance, your partner might say, "My mom never listens. She just tells me what she wants me to do without ever asking for my input. It's like I'm not even living my own life." You might respond by saying, "It sounds like your mom is really controlling and doesn’t respect your opinions. Is that how it feels to you?" and nonverbal cues. Sometimes, people clue you into what they may be feeling by holding their bodies a certain way, by making facial expressions, or by using gestures. Pay attention to these aspects of communication in order to fully decipher others' feelings. For example, if your friend has their arms crossed and a scowl on their face, they may be angry or frustrated. If their shoulders are slumped and their eyes watery, they may be sad. Sometimes when a person opens up to you, they just want to have their feelings acknowledged and validated. One way to let them know that their feelings are normal and valid is to talk about a time when you experienced similar feelings. For example, if a friend is venting to you about losing their job, you might say, “I felt really sad and adrift for a long time when I got laid off a couple...

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Ouça com atenção Parafraseie ou resuma o que tiver acabado de ouvir. Interprete a linguagem corporal Mostre que os sentimentos do outro são importantes. Observe como as próprias experiências afetam a sua capacidade de ouvir.


. Paying close attention to your physical appearance may help you to get your love interest’s attention. Make sure that you take time every day to groom yourself and keep yourself looking healthy and attractive. Some good ways to look your best include:  exercising on a regular basis wearing nice clothes that fit you well and flatter your body showering every day and using deodorant keeping your hair neat and trimmed brushing your teeth and using mints or gum to freshen your breath when needed shaving your face or grooming your beard (men) Making someone love you isn’t about making someone love a fake version of you. Your love interest needs to love you for who you are. Keep in mind that not everyone is going to love you, but you should still project your authentic self. This might require some soul-searching and work on self-awareness to figure out who you really are. To help you find yourself, researchers have identified four elements that are important to individual authenticity:  Self-awareness: knowing and trusting your own emotions, motivations, abilities, and preferences. Clarity in evaluating strength and weakness Behavior: acting in a way that reflects your true self and your beliefs Close relationships: these are necessary because you allow others to know what you are really like, both good and bad Sometimes the person that interests us doesn’t even know we exist because we’re too shy to say anything. Work on overcoming any shyness you might have and talk to the person you are interested in. Tell funny stories or jokes. Making another person laugh is always a good start. If being funny is too terrifying, just try to bond over shared experiences – classes, traffic, the weather – however you can find to relate to the other person.  “It is so rainy today I thought I was going to float off the road! I even saw a car underwater on my way here.” “Did you know they’re going to start making fresh croissants at the cafe? I can’t wait to try them. I’ll probably order three and plan to eat just one and take...

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Cuide da aparência física Seja você mesmo! Aprenda a puxar assunto. Use uma linguagem corporal e expressões faciais receptivas. Seja gentil. Demonstre confiança


. Pick a name that will suit the character and stick in your reader’s mind. Avoid generic names like “Jane Smith” or “John Wilson.” Instead, go for a name that describes who they are and tells the reader a bit about the character.  For example, you might name a character “Sadie” because it is unique and suits the character’s demeanor. Or you may name your character “Bash” because they are bold and destructive in your story. You may want to choose unusual surnames like "Temples" or "Cottrill" so the name sticks in the reader's mind. In some cases, it’s easier to determine the other details of your character first and save their name for last. Perhaps your character's true identity could be revealed as the story progresses? Remember you may need to age your character if your story has a long time scale. Maybe your character is an adolescent, just two months shy of their sixteenth birthday. Or perhaps you are writing about an older character who has just celebrated their sixty-fifth birthday and is looking forward to retirement. Decide the exact age of your character so you can create a unique and detailed voice for them in your story. After all, a character who is just a teenager will have a different point of view than a character who is decades older. For example, you may determine that your character is twelve years old and just starting to experience puberty. You may then try to write from the perspective of a twelve-year old, using your own experiences at that age as inspiration. Decide if your character is short, tall, skinny, muscular or stocky. Note if their eyes are blue, green, brown or grey. Maybe they have black hair or blonde hair with streaks of grey. Jot down a few notes about their physical appearance so you have a good idea of how they look. You can then use these details to build their character and make them come alive on the page. For example, maybe your character is tall and lanky, with long, skinny arms and legs. They may have green eyes and dark colored hair, giving them a striking...

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Dê um nome a ele. Pense na idade. Descreva a altura, a cor dos olhos e a cor dos cabelos. Cite características especiais, como cicatrizes e coisas do tipo. Descreva as vestimentas dele. Escolha a etnia e a nacionalidade dele.


. Point the ball's valve, where the air-pump is inserted, directly back toward you. Fluff the grass so the ball sits as high and soft on it as possible. Take several steps to drop back, and kick the ball head-on, flush with the valve, as flat as possible. Use the top of your laces and put no English or spin on the ball whatsoever. Struck correctly, a knuckle ball will feint slightly through the air, not spinning, but dipping up and down unpredictably. If you can get it over the wall, it can be very hard for a goalie to trap, and can even slip through the hands suddenly. It almost defies physics.    If you're within striking distance, everyone will expect that you'll take a shot on goal. Instead, try to curve it around the wall for a higher-probability assisting goal, or chip it up softly over the wall for a chance at a header. Or even just make a sharp pass to an unmarked teammate off the wall. Put the ball into play rather than trying to bend it like Beckham. Too often, defenders who form a wall to defend a free kick will jump up in the air instinctively when the ball is kicked. This is especially true if you're close to the goal and have taken several shots at the wall before, trying to get over it. One sneaky trick is to aim as low as possible, to skid the ball under the wall, hopefully going under the defenders to break the defense and let a teammate get a shot on it. Look to pass into space next to the wall and let a teammate run onto the ball rather than trying to get it up in the air. Use the angles opened up by the wall to make a surprising pass, rather than trying to use power to muscle the ball into the box. You can sometimes juke out the defenders forming the wall, and even get the goalie to hop out of position prematurely, by organizing between two and four teammates to take fake free kicks, running toward the ball in a coordinated way, but jumping over it instead and running on to take a pass if necessary. After they swarm toward the goal, take the chip over the wall as your teammates run onto...

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Faça um chute seco. Não chute pro gol. Faça com que a bola passe por baixo da barreira. Faça uma passe curto, em volta da barreira, para chutar. Coordene uma jogada ensaiada com seus companheiros.


. Press F3 on the computer, or equip and use a map on the console. Locate the x, z, and Facing values on the number overlay. On some Mac computers, you'll need to press Fn+F3, or ⌥ Option+Fn+F3. Move your cursor to the point where the eye hovers. Write down the x, z, and Facing values on your screen. The x- and z-coordinates describe your position on the map, and Facing tells you the direction you are looking. You only need the first number listed after Facing, not the second. Travel two or three hundred blocks away from your last position. Do not walk in the direction the eye traveled, or directly opposite it. Use an eye of ender again, move your cursor over the point where it hovers, and write down a new set of x, z, and Facing values. The information you wrote down describes two lines on your Minecraft map, each pointing to the stronghold. Finding the intersection of the lines takes some trigonometry, but there are several online tools that will do the math for you. Try this one, or search online for "minecraft stronghold locator." The tool should give you the x and z coordinates of the nearest stronghold. Since the Computer edition has many strongholds, there's a small chance that the two eyes were pointing to different ones. This is unlikely as long as the two points were less than a few hundred blocks away from each other. If you can't find an online tool, you can calculate the coordinates using these formulas:  Label one group of coordinates X0,  Z0, and F0 and the other group X1, Z1, and F1. If F0 > -90, add 90 to get DEG0. If F0 < -90, add 450 instead. Repeat with F1 to get DEG1. This sets the f-values to between 0 and 360 degrees. Use a calculator to find S0=tan(DEG0){\displaystyle S_{0}=\tan(DEG_{0})} and S1=tan(DEG1){\displaystyle S_{1}=\tan(DEG_{1})}. Set the calculator to degrees, not radians. The x-coordinate of the stronghold XS{\displaystyle X_{S}} is Z1−Z0+S0X0−S1X1S0−S1{\displaystyle {\frac {Z_{1}-Z_{0}+S_{0}X_{0}-S_{1}X_{1}}{S_{0}-S_{1}}}}. The z-coordinate of the stronghold is...

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Abra as coordenadas Jogue um Olho do Ender. Repita isso em outro local. Em uma ferramenta online, insira os valores. Faça o cálculo.


. Prevention is always better than treatment, so don’t expose your lungs to extra stress, particles, carcinogens, and smoke. Stop smoking, as it’s debilitating to your lungs and puts harmful chemicals such as nicotine into your body. Smoking also causes tar to coat your lungs, which is extremely harmful to your lung health.  Nicotine withdrawal can be quite severe if you quit smoking. Common symptoms include mood problems, dizziness, weight gain, anxiety, depression, increased coughing and insomnia.   You don't have to quit without help. You can use support groups, nicotine gum and patches, or prescription medicines, such as Chantix. For support in this sometimes difficult process, try help site such as The American Cancer Society, Smoke Free and the  American Lung Association. If you live in an area with high levels of air pollution, or if you have asthma, you can take a number of approaches to protect yourself. You can wear a mask when you go outside. You may also consider getting a home air filter system. This can protect you in your home against pollution.  There are special masks you need to buy for lung health. Try masks that have active carbon or charcoal in the filter to prevent you from breathing in most allergens, pollutants, smoke, and chemicals. You can also buy more specialized masks with a stronger P100 filter, those made for specifically for the effects of cold weather, or ones that help with respiration.  You can also sign up for an alert system, such as EnviroFlash, which sends email alerts regarding the air quality in your area. With a bit of advance notice, you can either stay at home when the air quality is bad or be aware of the problem and wear a protective mask when you go outside. One of the best natural methods to support your lungs is to allow yourself to cough. Many people tend to use cough suppressants, but in most circumstances, you should not do this. Coughing is how your lungs get rid of the mucus in your lungs that has allergens or infection in it. Suppressing the cough allows...

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Pare de fumar. Proteja-se contra a poluição. Não “evite” a tosse.


. Regular exercise may help to boost your testosterone naturally and this may lead to better facial hair growth. Try to do some cardiovascular exercise for at least 30 minutes every day and incorporate some weight lifting into your routine a couple of days per week as well.  For cardio, you can run, walk, ride a bike, swim, dance, or use an exercise machine, such as an elliptical walker. Find something that you really enjoy doing to make it easier to stick with it. . While eating certain foods will not make your beard grow faster, eating a balanced, healthy diet may help to provide the necessary nutrients for healthy facial hair. Following a healthy diet may also help you to lose weight, which can help to boost testosterone and improve your ability to grow facial hair.  Include plenty of fruits, vegetables, whole grains, and lean proteins in your diet. Avoid fatty, greasy, fried, and sugary foods. Take a daily multivitamin to provide extra nutritional insurance. You should also drink plenty of water every day so you're hydrated, which is important for facial hair growth. Making sure that you are well rested is important for your overall well-being, but it may also help to improve your testosterone levels. Aim for at least seven hours of sleep every night.  To sleep better, try to go to bed at the same time every night and wake up at the same time every morning. You can also try using a relaxing bedtime routine, such as taking a bath, drinking a cup of herbal tea,  or listening to some relaxing music. Avoid using your phone, watching TV, or using a computer at least one hour before bedtime.  The light from these screens can interfere with your ability to fall asleep and stay asleep. Stress can also affect your testosterone levels, which can interfere with hair growth and even cause hair loss. Make sure that you keep your stress levels under control to ensure optimal hair growth. You can do this by including a relaxation technique in your daily routine. Some things you can do to manage stress include:  ...

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Exercite-se com frequência Mantenha uma alimentação saudável Descanse bastante. Controle o estresse.


. Ribbing is a simple way to add some flair and texture to a lap blanket. To create ribbing in a knit garment, all you have to do is alternate between knitting and purling. For example, you could create ribbing by knitting 2 stitches and then purling 2 stitches. You would follow this pattern of knit, purl, knit, purl through the whole blanket and it would create a striped effect. o a basketweave stitch. The basketweave stitch is another simple way to add texture and interest to a lap blanket. To do this, you need to create small squares of knit stitches and purled stitches. These can be as small or as large as you want them to be. For example, you could make squares that are 4 stitches by 4 stitches. You would simply follow a pattern of knitting 4, then purling 4. After four rows, you would switch the pattern so that you start with purling 4, then knitting 4, and so on. . Cable stitches give knitting projects a twisting embellishment, and they are easier to do than they look. Making cables in your lap blanket will require a special cable needle and some practice to get the cable stitch down. However, it can add some pretty details to your project. If you want to add cable stitches to your lap blanket, then you may want to use a stockinette stitch for the background. This will help to make your cables stand out more. . The moss stitch or seed stitch adds dimension to knitting projects. If you want your lap blanket to have some texture and dimension, then this is a great way to accomplish that. Try practicing the seed stitch to ensure that you have it down before you use it.

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Adicione barras. Faça o ponto de cesta trançada. Faça uma trança de tricô Faça o ponto arroz.


. Sex makes a big deal when it comes to how guinea pigs interact with one another. Before you introduce them, you must determine their sex. Pet shop employees often make mistakes, and if you're buying a guinea pig from a pet store the chance of error is even higher.  You should examine your guinea pig on the floor or a very low table. This way, if they get away they will not injure themselves falling. Handle your guinea pig gently, but keep a firm hold around their chest and shoulders. Spread their back legs apart to examine their genitals.  The distance between the genitals and anus is greater in males than females.  The genital opening of male guinea pigs is shaped like a circular dot, while the genital opening of females forms a Y-shape.  For a decisive test, feel just above the genitals. In a female, this area will be soft, but in a male, you will feel a bone. Push in and up (towards the guinea pig's head) from this point. In a male, this will make the penis come out, whereas you will see no change in a female. Certain pairs work better than others when it comes to guinea pigs. Younger pigs are easier to introduce. They start on a more or less blank slate and then grow and change together.  If you already have an older guinea pig, getting a baby of the same sex is a good choice. The adult will not feel as threatened by a baby and its dominance will not be challenged. Its best to neuter males before introducing them to females; however, neutered or not, never place more than one male in a group with females. They will fight over the female's attention. Adult females tend to get along more readily than adult males. Understand that if you house two normal (not fixed) guinea pigs of different sex (one male and one female) together, you will end up with babies. Pregnancy is extremely dangerous for both moms and babies (1/4 of sows die as a result of having babies), so avoid this at all costs. Male guinea pigs are very territorial, and if you're introducing two adult males take certain precautions. A spacious...

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Descubra o sexo do porquinho-da-índia Saiba as combinações que funcionam melhor. Faça compartimentos especiais caso você tenha dois machos adultos.


. Show others you can be mature by being active when you have conversations or discussions. Active listening means viewing every conversation as a way to get to know someone better or learn something new. When you are actively listening, the speaker can tell you are engaged in what they are saying and able to respond with energy and sincerity.  You can practice active listening with a sympathetic friend. Have the friend talk to you about her day and maintain your focus fully on her. Listen to her without interruption, while nodding and making eye contact to show you are engaged. Once she is finished speaking, repeat what she said to you in your own words. You can begin with, “What I hear you saying is…” or “I think you mean…” If she agrees that you have understood what she said, you can respond to her and offer advice or a comment. This will show that you can have mature conversations and practice active listening. A big part of being mature is sympathizing with the needs of others and showing concern for others. Be open about your support and concern for friends, family, partners, and even strangers. This will show that you can think beyond your needs and be aware of what others around you might need. Ask friends how they are feeling or how they are doing and show them you support them by participating in things that are important to them. This could be showing up for a friend’s rec game or a friend’s play, or participating in a charity drive organized by family and friends. Being polite towards others will show that you can be mature and carry yourself with respect. Open doors for others, say “please”, “thank you”, and “you’re welcome”, and say “excuse me” as you pass someone.  Good manners also means helping someone if it is obvious they need a hand, such as an elderly person trying to cross the street, or stopping to talk to someone in need, like a homeless person on the street. Having good manners and showing them to others will be a good indicator that you are mature enough to consider others and care...

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Saiba ouvir. Ofereça apoio aos amigos e colegas. Tenha boas maneiras. Aja com sensatez nos relacionamentos amorosos. Aja de acordo com a situação.


. Since every style of clothing is a bit different, there are some key points for each that are good to remember when you're choosing what clothes you want to make and how you want to make those clothes.  There are lots of different types of skirts to choose from: a-line skirts, circle skirt, flared skirt, gathered skirt, maxi and mini skirts, pencil skirt, pleated skirt and the list goes on. You'll need to decide which skirt you want to try out.  The most basic skirt that you can make is a tube skirt, which requires an elastic band and the fabric (a stretchy kind is good). You can make this in about an hour and they are fun, comfortable and easy to wear.  The general order that you sew a skirt in is: side, front, and back seams, zipper or closing method, waistband, hem. hoose a flattering trouser pattern. Since trousers are incredibly versatile and can be made out of just about any fabric, they are a great project to do once you've gotten the basics down. You can make them more easily by making trousers that have an elastic waistband, or you could get more complicated with zippers and buttons and waistbands. The general order that you sew a pair of jeans (or other trousers) is: pockets, side, front, and back seams, zipper or closing method, waistband, hem. . Again there are tons of different kinds of dresses to make, from some short, sweet summer cotton, to a long flowing ballgown. Dresses can be more complicated than, say, a skirt, so you'll want to hold off making one of these until you've got the basics down. The general order that you want to sew a one piece dress is: interfacing, the shaping shoulders, side seams, top part of dress except for hem, bottom part of dress, back, and front seams. Then you join the skirt bottom to the bodice top of dress at the waistline, attach zipper or buttons holes, hem. . Although fun to make, these can be a bit more complicated, since you'll need to do buttons and sew on curves (since you're sewing along the lines made by your neck and your shoulders). There are also...

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Costure saias . Faça vestidos fashion Costure camisetas e blusas Escolha um estilo de casaco


. Sleep gives your brain and body time to recover and rejuvenate. If you want to get the most out of your mind, give it plenty of time to turn off at the end of the day with good-quality rest.  While most doctors and sleep scientists agree that humans require around 8 hours of sleep per night, individuals differ widely. You know your body best-if waking up in the morning feels like the end of the world, then you're likely not getting enough. Don't eat, or drink any caffeine, alcohol, or sugary beverages shortly before bed. When your body's working to digest, your sleep suffers in quality. . What you put into your body affects the way your mind works. If you've got a day of heavy lifting in the brain department, make sure you eat a diet rich in protein, slow-digesting carbohydrates, and fresh fruits and vegetables to get your brain firing on all cylinders.  Oatmeal, fruit, cereal, toast, and yogurt are all great breakfast choices if you've got to do some heavy thinking over the course of a day. Of course, if you're a coffee drinker, it's fine to have a cup-but stop after one. Avoid heavy saturated fats, sugary foods, and high caffeine levels. Over-doing the caffeine will almost certainly cause you to crash, and the first thing to suffer will be your mental stamina. Cut back on caffeine if you're a regular user. 70% of your body is water and your body requires lots of it to function. Try to drink as much as two liters of water a day, to make sure that your body and its organs are being replenished and rejuvenated. . Get your body moving to help get your mind clear. There are direct connections between exercise and mood, and exercise releases positive mood hormones in your brain that helps you stay positive and upbeat, an essential part of focus. Use exercise as a break, or as a way to meditate. Just going on a short brisk walk after meals can be a great way of getting a little exercise. Your mind needs both exercise and an occasional break. If you tend toward the obsessive, or have trouble shutting your brain...

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Durma mais Mude a alimentação Beba bastante água. . Combata o estresse com frequência. Se tiver muita dificuldade de prestar atenção, converse com um médico.


. Smoking is a major risk factor for lung inflammation, emphysema, chronic obstructive pulmonary disorder, and lung cancer. Chemicals contained in smoke are not only cancer causing, but also change how the immune system functions.  Quitting smoking can be challenging, but with the correct support and planning, it is possible. There are many factors which may contribute to lung inflammation over which you have no control, but smoking is not one of them — quitting is something you can actively do to help keep your lungs healthy.  Consider writing down your goals and what you don’t like about smoking. Gather a support system. Discuss your plans to quit smoking with you friends and family. Surround yourself with those who can support you. Consult a smoking cessation professional. Smoking cessation professionals can help you create a plan of attack to be successful. A major risk factor for developing pneumonia is a weakened or suppressed immune system.  Those individuals who have HIV/AIDS, are organ transplant recipients, or who have been on long-term steroid therapy are at highest risk. There are some steps you can take to ensure your immune system is functioning as well as it can.  Ensure you have adequate intake of Vitamin C. Vitamin C and zinc have been shown to improve the human immune system and also to improve the outcome of pneumonia and other infections.    Get enough sleep. Studies have shown that individuals who do not get enough sleep are more susceptible to infections and recover more slowly after becoming ill. Though no study in humans has directly linked lung inflammation to obesity, studies in animals demonstrate a link between inflammation in the lungs and chemicals produced by fat tissue. It is thought that obesity can also increase susceptibility to infections and lung damage caused by environmental factors.  Get 150-300 minutes of moderate exercise per week. Brisk walking and swimming are examples of moderate exercise.  Plan to eat healthy. Eat foods high in nutrient content. Avoid processed...

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Pare de fumar Mantenha seu sistema imunológico saudável. Mantenha um peso saudável. Exercite seus pulmões, principalmente após cirurgias.