Article in English: Look online or check the area’s news forecast to get an idea of what the weather will be during your trip. Pack items that will work well for the weather, and leave behind pieces that aren’t seasonally appropriate.  Is it going to rain? Pack a rain jacket or something that can get wet and dry quickly. If it is going to be hot, pack shorts. On the other hand, if it’s going to be snowing the whole time, you can probably leave your shorts at home, no matter how good they look. Think about what you will be doing on your trip, and pick clothes that match your agenda. If, for example, you want to spend most of your time at the beach, focus on packing swimsuits and lightweight clothes. If you’re packing for a business trip, though, you may want to focus more on professional attire like collared shirts and blazers. If you can, try planning each day in advance. Pack in outfits, rather than singular items. This will help you decide exactly what pieces of clothing to take. While some trips may require certain outfits for special occasions, most trips don’t. In those cases, look for items that can be dressed up or dressed down depending on what you need for that day. Try to keep items in the same complimentary color palette to make sure everything you bring goes together.  Instead of bringing a different dress for walking around during the day and going out at night, for example, try bringing one cute and comfortable black dress. Pair it with a cardigan or sweater to dress it down, or let it stand by itself for a night out. Save shoe space by opting to bring one or two pairs of neutral tone shoes that can go with multiple outfits. A pair of black ankle boots with a chunky heel, for example, can take the place of a pair of casual flats, formal heels, and sturdy trainers for walking around town. Light layers typically work well for both warm and cool weather. If you plan on visiting multiple climates, pack items like basic t-shirts, light jackets and sweatshirts, and scarves that can easily be put on and removed as...

Summary in Russian:

Проверьте погоду в пункте назначения. Составьте гардероб в соответствии с вашим графиком путешествия. Выбирайте многофункциональные вещи. Упакуйте несколько предметов одежды, которые немного весят и которые можно надевать друг на друга, в один легкий слой. Примите во внимание место, где вы остановитесь и будут ли там услуги прачечной. Составьте список вещей для поездки.


Article in English: Look online or in your local newspaper for information about a Chinese New Year Parade. These are sometimes held on a nearby weekend instead of New Year's Day itself, or even slightly outside the New Year period altogether.  Remember your camera, and dress warmly if you live in an area that has to celebrate the Spring Festival in the wintertime! You're in luck if you live near San Francisco: its annual Chinese New Year parade is said to be the largest and oldest outside of Asia. In the United States, large parades are often broadcast on local or regional television. Inside China, the national China Central Television broadcaster (CCTV) attracts hundreds of millions of viewers with their annual midnight Spring Festival Gala. Besides firecrackers, food, activities, and music, Chinese New Year parades are a rare opportunity to watch costumed dragon dancers and lion dancers.  The dragon dancers skillfully synchronize their dancing in one line, holding poles supporting a long, vibrant dragon. Dragons are common in Chinese mythology, in which they are revered symbols of the nation and people.  Two lion dancers share a single costume depicting a large, stylized lion. The lion is a powerful, majestic character in Chinese mythology, but the dance often includes comic elements, such as a silly monk who helps the lion track down a lettuce.  Both dances are accompanied by traditional Chinese drumming. On the final, fifteenth day of Chinese New Year, revelers celebrate among a multitude of decorative paper lanterns. Some cities create huge art pieces from lanterns.  Many people write riddles onto the lantern for children to solve. Now is the time to eat traditional sweet dumplings filled with all kinds of ingredients. These are called tangyuan. Put candles up on this day to guide good spirits home.

Summary in Russian:

Узнайте, проводят ли в вашем городе парад. Посмотрите парад по телевизору или по Интернету. Обратите внимание на специальные танцы. Отпразднуйте праздник фонарей.


Article in English: Look over the dress for any stains, taking into account what the stain consists of. Make sure you have the cleaning supplies you will need.  Take a good look at the hemline. Unless you lifted your skirt and carried your train everywhere you went on your wedding day, your train will be dirty. Wedding dress trains are like great big dry mops that clean the floors of churches and reception centers! Inspect the different layers. Wedding dresses can consist of more than one layer of fabric, so it's a good idea to look over each layer for any stains. Inspecting every element of your dress will help you recognize what needs to be cleaned so you can plan accordingly. Use a heavy stain remover (e.g., Stain RX) as soon as possible, but before you use it on your wedding gown, be sure to test it on a small area to ensure it doesn't ruin the fabric. Pick out a spot that is not noticeable and test it on that area. While cleaning a stain on one layer, place a piece of paper towel underneath so the stain doesn't transfer to that layer. The paper towel should absorb the stain so it doesn't transfer onto another part of your dress. Don't rub the stain remover into the dress because your dress is fragile and may tear. Instead, apply the stain remover then use a wet towel to gently push away from the stain. Apply this method to the edges of the stain. Use a hair dryer to dry the water off the dress. Leaving it to air dry may create water rings in the dress.

Summary in Russian:

Внимательно осмотрите платье. Протестируйте воздействие пятновыводителя на ткань. Разделите отдельные слои юбки бумагой. Промокните пятно пятновыводителем. Высушите платье.


Article in English: Look through all of your geography notes, and try to organise by particular topics and areas so they are easy to read through and in a good order. By doing this you will also be able to easily identify if you have any gaps from missed classes that you need to get notes on. Be sure that you have all the necessary information in order to study before you start. If you find that you are missing vital notes, borrow them from a student or ask a teacher for help. Once you have organised your class notes you should have a good outline of how much material you need to revise for the exam. Just reading through your notes will give you a picture of which elements you feel more confident on, and which ones you need to focus more time on. When you have done this you can write a revision checklist. With your checklist of areas you need to cover, it’s a good idea to go through this and try to prioritise the things which you think will require more studying. Highlight the facts that you already know, and focus on the ones that you don't. Be sure that you thoroughly understand the information in order to remember it better. Once you have organised what you need to study and seen how much time you have until the exam, you can move on and make your studying schedule. Put in things like school and sports that you know you will be doing at certain times and look to see what time is left. Break up the time you have identified for studying into half-hour slots.  It’s good to have a brief break after half an hour or twenty minutes so you keep your mind fresh and concentration high. Limit the time you spend each night studying. Be sure to set aside space for other projects and assignments, as well as other activities. Now you have your study time slots and the checklist of material you want to learn you need to bring the two together. Break the main topics down into what you think you can cover in thirty minutes, and write them into your schedule. Each person will have their own preferences, but you could, for example, try thirty...

Summary in Russian:

Соберите конспекты и записи. Проработайте материал, который нужно выучить. Определите ключевые аспекты. Составьте график подготовки. Разделите темы на получасовые блоки.


Article in English: Look under the “technical specs” section, or look for “torque” in the index of the owner’s manual, and it will give you the torque value. If you do not have the owner’s manual, try using a search engine to find your car’s torque. For instance, search “torque” and your car’s make, year, and model, and a helpful result should come up. This can also be found in your owner’s manual. If your owner’s manual does not have this information or if you do not have the manual, type your car’s make, year, and model in a search engine followed by the words “engine speed.” An online resource should have this number. You will be using the formula (RPM * T) / 5252=HP, where RPM is the engine speed, T is the torque, and 5,252 is radians per second. The first calculation you want to do is multiply the torque and the engine speed. For example, a Porsche generates 480 of torque at 2,500RPM. Expressed in terms of the equation, that is (2500 * 480), which equals 1,200,000. The result is your car’s horsepower. In the Porsche example, 1,200,000/5252 = 228.48, so the Porsche has 228 horsepower.

Summary in Russian:

Узнайте крутящий момент автомобиля. Узнайте число оборотов двигателя для автомобиля. Умножьте крутящий момент и число оборотов двигателя. Разделите результат на 5252.


Article in English: Look up the names of friends from school, work, or your weekly reading group to see if they are on Facebook and send them a friend request. Start with individuals you know directly via your other social groups, as well as relatives or family friends that may be on Facebook. This is a quick and easy way to start a friend base, especially if you are new to Facebook. All you need to do is upload your contacts to Facebook and Facebook will then add them automatically to your friend list.  To do this, you will need a .csv file of all your contacts. If you are using Microsoft Outlook, simply export your contacts, and if you are using Gmail or Hotmail, go to contacts and look for export in the settings menu. Be sure to screen your email contacts before you upload them to Facebook, as sometimes work contacts or old contacts can get mixed in. You want to avoid adding individuals who are purely work related to your personal Facebook page. As well, its best to avoid adding individuals you do not talk to anymore or interact with as they will likely be a non presence on your Facebook page or not accept your friend request. Once you begin to add individuals you know from social groups like school work, or recreational gatherings, Facebook will start to post profiles of people you may know through your existing friends. Facebook will also show you how many mutual friends in common you have with this potential friend so you can trace how you know this person and are assured it is not a complete stranger. Maybe you want to support a political cause, or are looking to network with people who are also avid fans of a television show you love. Use the search bar to check if a group for your interest exists on Facebook and join the group.  By joining online groups full of like minded individuals or those who also share your interests, you will be posting and sharing with a potentially large pool of individuals who could also become Facebook friends with you. If you see a post on a group you are part of that you find interesting,...

Summary in Russian:

Используйте инструмент «Поиск», чтобы заводить новых друзей. Импортируйте контакты из вашей электронной почты в Facebook. Обратите внимание на функцию «Люди, которых вы можете знать». Присоединяйтесь к интересующим вас группам. К предложению о дружбе прикрепите персональное послание, например, о ваших отношениях с этим человеком или с описанием себя. Оставляйте комментарии на стенах ваших друзей – они будут отображаться в новостных потоках ваших друзей, а также в новостных потоках друзей ваших друзей, что приводит к непрекращающемуся потоку друзей на Facebook.


Article in English: Looking at someone while they talk shows the person that you respect them.  It also shows that you are listening to them and engaged in the conversation.  If the person you are speaking with already has trouble carrying a conversation, they will not feel comfortable to try to speak with you if you look like you don’t care.  Avoid looking beyond the person to other people walking by.  Also try to keep the eye contact warm and inviting rather than overly intense. If the person you are talking to starts to warm up a little bit and participates in the conversation more, be sure to allow them to reciprocate with asking you some questions.  You don’t want to fire question after question at them as it will come across like you are interviewing or interrogating them.  Be open and willing to answer any questions they may have for you as well. An important aspect of being a good conversationalist is being a good listener.  As you carry the conversation and encourage the other person to talk, be sure that you are listening attentively to what they say when they do speak up.  When they do respond, give them positive feedback so that they are encouraged to continue joining in.  For example:  “That's an interesting way of looking at it!  I never thought of it that way before.” “Wow, where did you learn so much about astronomy?” “I’ve always wanted to learn more about that historical period.  Do you have any book recommendations?” Another technique to keep the conversation going is called conversation threading.  This is where you dissect each statement a person makes into parts, and then choose a part to follow up with to keep the conversation going.  This will help you to respond to their comments without coming across as interrogative.  For example:  If a person says, “I just got back from Germany and I’m completely jet-lagged, but I’m supposed to have a meeting tomorrow morning” you have three conversation threads from which you can choose to follow up with: why they went abroad, the fact that they are jet lagged, and...

Summary in Russian:

Поддерживайте зрительный контакт. Поочередно задавайте вопросы. Внимательно слушайте и доброжелательно реагируйте. Предлагайте новые темы для разговора. Завершите разговор положительной оценкой вашей беседы.


Article in English: Loosely drape the scarf around your neck and wrap the ends around multiple times. When done, the ends should appear very short or should not appear at all.  Drape the center of the scarf around the front of your neck, letting the ends fall behind your shoulders. Bring each end over the opposite shoulder. The end first draped over your right shoulder should be brought back to the front over the left, and vice versa. Adjust the loop to your desired looseness. Wrap each end around the inside of this loop multiple times until the ends are either dramatically shortened or completely hidden. Loop the scarf loosely around your neck once. Both ends should hang down along the front of your torso.  Drape the center of the scarf around the front of your neck. Allow the ends to fall behind your shoulders. Bring both ends to the front of your body again by pulling them over the opposite shoulder. Adjust the loop to your desired looseness. Cross the ends over and tie them into a loose overhand knot. Position this knot so that it lands out at or just below the bottom of the loop. With a hacking knot (also called a European loop), the scarf ends will drape down the front of your torso, but the loop around your neck will be slightly more snug.  Fold the scarf in half. Drape the folded scarf around the back of your neck, bringing the fold and the ends to the front of your body. Slip both ends into the loop created by the fold. Pull the ends further through the fold to shorten the loop around your neck, adjusting to your desired snugness. If you have a long scarf with a fashionable print, you don't have to tie it at all. Instead, loosely drape it over your shoulders so that both ends can be seen from the front.  For warmer, casual materials, like cotton or wool, keep both ends fairly symmetrical. For lighter, dressier materials, like cashmere, consider letting one end drape down below the knee while keeping the other end just below your waist. You can also change the appearance slightly by holding the scarf down at your waist...

Summary in Russian:

Накиньте шарф вокруг шеи петлей. Завяжите обычную петлю. Используйте европейский узел. Длинный шарф можно просто накинуть на плечи. Попробуйте разные способы завязывания шарфа.


Article in English: Losing a friend can be very painful. Pretending like it didn't happen or repressing the hurt you feel may seem like a good idea in the short term, but ultimately it will make it much more difficult to move on. Acknowledge that you have lost something important to you and that it is okay to feel sad about it.  Don't be afraid to cry. Crying can be a great release of emotion. Listen to some sad music or watching a sad movie can actually be very cathartic. It reinforces the fact that you are not alone in how you feel and can give you hope that better times are ahead. Don’t hang on to text messages or emails that you might be tempted to go back and reread. Going back to these time and time again will only prolong the loneliness and hurt after a friendship ends. You may want to save copies to a USB drive and then give it to a friend or family member in case there comes a time when you feel it would no longer be too painful to look back on old times when the friendship was still solid. Seeing what your friends are up to without you will just cause you to dwell on the past instead of looking toward the future. You’ll heal more quickly and be able to let go more readily if you aren’t constantly exposed to their Facebook posts. You don’t necessarily have to throw them away, though you could. Get rid of anything that reminds you of your friends like souvenirs or gifts. A helpful way to process feelings is to write them down. You might have questions about what went wrong or be feeling anger towards your friends. You can get all of these emotions down by writing a letter to you friends that you won’t ultimately end up showing them. When you’re done you can tear the letter up or put it away in a drawer. The purpose is just to process how you feel. Avoid seeing this as a reflection on who you are. There are lots of reasons why friendships end. Even if you feel like you had some hand in your friend or friends not wanting to remain friends with you, know that all relationships are 50/50. You can’t control other people.

Summary in Russian:

Не бойтесь немножко погоревать. Удалите старую переписку. Удалите человека из друзей в социальных сетях. Уберите фотографии. Записывайте свои чувства. Не вините себя.


Article in English: Losing weight could help your mate enjoy activities with your family that were previously unavailable to you due to the restrictions placed on an overweight individual.  Amusement parks and water parks are safer and more accessible when a visitor is of a healthy weight. Playing Frisbee, taking 5K walks or runs as a family team, using the swing set, and chasing after young children are examples of family activities that are easier to perform when an individual is of average weight. Family-oriented events that require stamina or considerable time standing, such as cheering at a child’s daylong sporting event or volunteering at a school fair, will be easier and more pleasant for your mate to participate in once he or she has lost weight. Carrying excess weight can make travel more expensive and less comfortable. By losing weight, your mate can join family and friends in trips with less inconvenience and expense.  Planes often have narrow passenger seats that make air travel uncomfortable for an overweight individual and the passengers traveling next to them. In some cases, significantly overweight passengers are required to purchase tickets for two seats so that they do not infringe on the space of neighboring passengers. Although this can quickly escalate travel costs and be an embarrassment to overweight individuals, this problem can be eliminated with even moderate weight loss in many cases. Travel often requires significant amounts of time walking, standing in line, carrying luggage, climbing steps, and touring on foot. Listing a few travel dreams of your mate and demonstrating how visiting these places would be easier without the strain of excess weight (and thus with increased mobility, stamina, and energy) may help goad him or her into attempting weight loss. Having a concrete list of things you and your mate wish to do together but cannot experience due to the discomfort or inconvenience of his or her excess weight may encourage your mate to drop the extra pounds.  Think of all the places you would like...

Summary in Russian:

Если ваш супруг или жена страдает от лишнего веса, постарайтесь объяснить, как улучшится совместная жизнь при его или ее похудении. Поговорите о том, как похудение повлияет на возможность путешествовать. Составьте список всего, о чем мечтает ваш близкий человек. Постарайтесь вовлечь своего любимого человека в совместные занятия спортом.


Article in English: Losing weight, especially large quantities as a teenager, can be a really difficult task mentally and emotionally.  Prepare yourself for success by building a support group.  Ask your family to make some of your healthy diet and lifestyle changes with you.  They'll be a great support group and it's easier to make these changes if everyone is on board at home.  Talk to your friends as well.  They may also want to lose some weight or get active.  You can take PE classes together, play a club sport together, go for walks together or choose healthier restaurants together. In addition to friends and family, you may want to consider seeing a therapist or a school counselor for extra support and guidance.  These mental and emotional health experts will be able to provide you with support, motivation and tips on navigating through your weight loss journey. They'll also be able to help you deal with any stress or emotional eating and give you tips and suggestions for changing those behaviors. If you are being bullied or having a difficult time at school, address this with your school counselor.  You should never feel bullied at school, feel uncomfortable or hurt during school. Getting adequate rest each night is important to your weight loss.  If you're not sleeping enough it's tough to stay motivated and focused.  Many teens stay up late, but still have to get up early for school.  When you wake up tired and groggy the next day, you're more likely to skip your workouts, eat bigger portions or eat more processed foods.  Also, when you don't sleep well, your body produces more hormones that make you feel hungrier throughout the day.  This makes it difficult to stick to small portions or give up snacking. Aim for at least eight or nine hours of sleep each night.  Go to bed earlier so that you can get in those important sleep hours before school starts the next day.

Summary in Russian:

Окружите себя людьми, которые поддерживают вас. Поговорите с психотерапевтом или школьным психологом. Высыпайтесь.


Article in English: Lots of foods can trigger heartburn (the spilling of stomach contents into the lower esophagus) because they're either too acidic, sweet, spicy or gassy. Everyone's tolerances and sensitivities are different, but if you have a hiatal hernia, you should avoid peppery foods, tomato-based foods, onions, citrus fruits and chocolate products.  Fried and fatty foods can also trigger heartburn and irritate the esophagus and weaken the valve (esophageal sphincter) between the esophagus and stomach.  In addition to heartburn, common symptoms of a hiatal hernia include: abdominal pain, bloating, frequent burping, difficulty swallowing, sore throat, feeling too full, fatigue and sometimes vomiting.  Chronic heartburn can also lead to bad breath, but avoid sucking on mints or candy (especially peppermints) because that can make the heartburn worse. Foods less likely to cause heartburn symptoms include the following: bananas, apples, green beans, peas, carrots,  broccoli, grains, cereals, cheeses, milk, and yogurt. In addition to the types of foods you eat, the portion sizes can also trigger the symptoms of a hiatal hernia. Thus, eat smaller meals more frequently throughout the day (similar in size to large snacks) in order to prevent over-filling your stomach and putting pressure on the esophageal sphincter. Americans tend to take much larger portion sizes than they need for adequate energy and nutrition, so reducing them will not likely rob you of necessary nutrients.  Instead of three large meals per day, eat five smaller (and blander) meals spaced out by about two-and-a-half hours. Don't let others dish up your plate when at home. Help yourself and don't feel the need to fill up your entire plate to the edges. If you're very hungry, force yourself to take a small serving initially. Eat slowly and only take a second small serving if you're still hungry. Chewing your food properly is important because not only are you "pre-digesting" and absorbing some of the nutrients in your mouth, but you're also stimulating the...

Summary in Russian:

Воздерживайтесь от пищи, которая вызывает изжогу. Не ешьте большие порции. Дольше пережевывайте пищу. Не ешьте перед самым сном.


Article in English: Lots of people come and go throughout our lives. Your friendship might have just run its course. Think of it as an open space in your life that you can fill up with new, stronger friendships. When a friendship ends it can be easy to focus on negative things. Take stock of the things in your life that you are grateful for. Make a list of people you still feel close to, skills you are proud of, groups you’re involved with or tasks you enjoy. Keep the list close by in a your wallet or bag or hang it above your desk so you can look to it when you are feeling lonely. Sitting around and dwelling on lost friends will make it harder to get over them. If you catch yourself spending too much time in the house feeling sad get out. Go for a jog or to the gym. Go to a place where you can be around other people like a coffee shop, the library or a concert. Seeking out a new hobby can be a great distraction and can help you meet new friends. Sign up for something you are interested in to keep you busy. A yoga class or meditation group can be particularly helpful in times of distress. You might also consider a cooking class, dance lessons, or learning how to play an instrument. Don’t let lost friendships keep you from enjoying yourself. Make sure you make extra time to do things that you enjoy and that make you happy. Read, play video games, go out with other friends, play an instrument. Keep busy. Healing from the loss of a friendship is going to take time. Even though you might be experiencing very real feelings of loneliness and depression, know that no feeling lasts forever and that as long as you are taking good care of yourself, you’ll be able to find the strength to pull through.

Summary in Russian:

Помните, что вы найдете новых друзей. Будьте благодарны. Выходите из дома. Найдите увлечение. Делайте то, что вам нравится. Запаситесь терпением.


Article in English: Lots of people who feel socially shy, anxious, or find communication difficult often focus on themselves and their own social performance. Look at someone at your school that is popular, gets along with people, and has lots of friends. What does this person do that makes him or her so likeable? Notice the way this person stands, body language, facial expressions, and the way he or she interacts with others, verbally and nonverbally.  See the positive things this person brings to social interactions, and practice them in your own interactions. When you’re focused on yourself, you may miss the cues that other people give you. Start to notice cues that people give in other interactions, and see if you can start to pick up on cues in your own interactions. If you cross your arms and legs and look down, it’s unlikely people will see you as a warm and inviting person to talk with. Instead, make sure you communicate your openness by appearing open in your body: lean toward people, smile, nod your head, and maintain comfortable eye contact. Try and avoid crossing your body, but keep your shoulders open and not hunched. When making eye contact, it’s okay to look away; no need to lock eyes indefinitely. You can also look at different focal points such as the forehead, nose, mouth, between the eyes). If you’ve generally avoided eye contact in the past, it may be a difficult practice to adopt, but keep at it. Don’t feel 100% responsible for carrying a conversation. If you’re so wrapped up in thinking about what to think next, you may miss what the other person is saying. Listen to what the other person is saying, and ask questions that build on what is said. For instance, if someone tells you, “I like to garden”, ask “What kind of plants or flowers do you grow?” or “How did you get into gardening?” Active listening means you put your attention onto what is being said and show interest in it and the person. Don’t be afraid to nod your head, say “oh yeah” or “really?” or “Wow! That’s fascinating!” to show that you are...

Summary in Russian:

Следите за людьми с развитыми навыками общения. Жесты и мимика. Будьте хорошим слушателем. Развивайте навыки общения.


Article in English: Love means sharing yourself with someone else who accepts you for who you are. Before you can expect someone else to accept you, though, you must know what “self” you are projecting. You might start by writing down the answers to these questions. Your answers will help paint a picture of the “you” you are offering to your potential partner.  What are your best qualities? What do you like to do with your time? What do you love about yourself? What would you like to work on? What makes you feel uncomfortable? Whether you are an introvert or an extrovert, a hilarious crowd pleaser or a very kind friend, be confident about what you have to offer someone else. When it comes to finding love, there is no right personality type, no special trait that will get you ahead. Contrary to what you might see in romantic comedies and sitcoms, everyone has a shot at love - not just the most popular or conventionally attractive among us. So know what you have, and own it. Part of knowing yourself is knowing your relationship needs. Writing down what you consider to be the most important traits of your potential partner is a good way to figure out what you actually mean when you say you’re looking for love.  Try not to be too specific with this list of traits. For instance, instead of saying “six feet tall, brown hair, dark eyes,” focus on personality traits that matter to you. Do you want someone who’s honest to a fault? Someone who shares your passion for books? It may also be helpful to write down a list of definite “no’s.” For example, you might not want a partner who travels six months out of the year, or someone who doesn’t get along with your family. Remember that the point here is not to craft a projection of your future partner; you’re just sketching out the basic qualities you’d enjoy having in a partner so you can understand your own needs better. Chances are, the person you end up loving will only have a few of the qualities on your list.

Summary in Russian:

Уясните для себя, что вы можете предложить. Развивайте уверенность. Подумайте о том, какие качества вы ищете в другом человеке.


Article in English: Lovebirds are active, playful birds so they need a cage that will accommodate all the toys and perches they need to keep them busy. The larger the cage, the comfortable it will be for the bird. The cage should also have horizontal bars on at least two sides. The bar spacing should be no more than ¾” apart to prevent injury. The cage should have at least two or three perches of various sizes, shapes, and textures to help your bird’s feet stay healthy and strong. The perches should be thick enough for the bird to stand comfortably on them without losing her balance. The smallest perch should be about ½” in diameter. Look for perches made from wooden dowels, natural wood branches, bonded sand and concrete, and rope. Your bird’s cage should be raised and kept away from air vents and doorways. Some birds can catch a cold if exposed to a draft while they are wet, such as after a bath. Lovebirds can be sensitive to smoke and strong odors, as well as loud noise. If you smoke, do not smoke in the room where your lovebird lives. A room that is too dark may cause your lovebird to behave oddly and develop health issues. But you should not place the cage near a window that gets full sun during the hottest months of the year as this may cause heat stroke or death for your little bird. Weak, unfiltered sunlight on the cage is ideal as this gives your bird vital ultraviolet-B light to keep her healthy. If your lovebird’s cage is near a window with weak light, you may want to consider investing in a special light bulb that emits safe levels of ultraviolet-B light to hang over your lovebird’s cage. You can turn on the light for 8 to 10 hours a day to make sure your bird gets enough light. Sleep is important for lovebirds. If you are going to keep your lovebird in a cage indoors, you may want to get a cover for the cage to help your bird sleep at night.  You can also get a smaller sleep cage for your bird if you don’t have enough space for a large cage indoors. Using a sleep cage will ensure your bird has a quiet, safe place to...

Summary in Russian:

Поищите в зоомагазине птичью клетку, длина, ширина и высота которой будут составлять не менее 45 см. Установите в клетке жердочки различной длины, толщины и текстуры. Держите клетку неразлучника подальше от пола, сквозняков, открытых окон и кухни. Расположите клетку в тихой и хорошо освещенной комнате. Обеспечьте птице 10–12 часов непрерывного ночного сна. Чистите птичью клетку раз в неделю.


Article in English: Low-grade fevers following major surgery are not uncommon, but temperatures of 101°F (38.3°C) or higher may indicate an infection. Other signs of an infection that warrant contacting your doctor immediately include new areas of redness around the site, pus drainage from the incision, drainage that has an odor or is discolored, tenderness in the area, warmth to the touch, or new swelling in the area of the incision. Wash your hands thoroughly, and apply gentle pressure using clean gauze pads or clean towels. Contact your doctor immediately. Do not press firmly on the incision. Apply gentle pressure and wrap the area with clean, dry gauze until you can get to your doctor or to another medical facility to have the area examined. If you develop abdominal pain, nausea or vomiting, or jaundice, which means yellowing of the skin or eyes, see a doctor as soon as possible. Or if you show the following symptoms of a blood clot: paleness, the extremity is cool to the touch, chest pain, shortness of breath, unusual swelling in an arm or leg.

Summary in Russian:

Вызовите скорую помощь, если у вас поднимется жар. Вызовите скорую помощь, если у вас откроется кровотечение. Обратитесь к врачу, если у вас разовьются какие-либо необычные симптомы.


Article in English: Lowering your electric and gas bills doesn't mean living in a dark and cold house. By making a few changes, you can still live comfortably while reducing your power and heat consumption and saving money on your bills. For example, try setting your thermostat as low as is comfortable in the colder months and wearing more clothing indoors to save money on heating costs.   Never leave the thermostat on at all unless you are home. In addition, never leave energy-guzzling electronics like televisions plugged in when not in use.  In some cases, more drastic steps like investing in better windows and insulation for your home can save you a good amount of money each month. You can lower your water bill by simply changing a few of your habits. For example, try only running dishwasher and washing machine when they are absolutely full. You can also practice taking "navy showers," where you only run the water to wet yourself and rinse, leaving the water off while you soap up and cleanse.   You should also thoroughly inspect all of the pipes and fixtures in your house for leaks, no matter how small. Even a tiny leak can add up to a lot of lost water, and increased cost, over months or years. Additionally, you can invest in low-flow toilets and showers to save even more on water bills in the long run. Healthcare is another one of those costs that can seriously eat up your budget. By making a few simple changes, though, you can drastically cut your healthcare expenses while still maintaining your health. For example, consider:  Switch to generic versions of drugs you are taking. Ask your doctor for a discount on visits or procedures. Seriously, 61 percent of people got one when they asked in a recent study.  Listen to your doctor not just on medication advice but also health living advice. Shop around for drug prices at different pharmacies. If you are healthy and visit the doctor rarely, consider switching your health insurance to a high-deductible plan. This will cost more when you visit the doctor, but monthly premiums...

Summary in Russian:

Постарайтесь уменьшить сумму в счетах за коммунальные услуги. Старайтесь расходовать поменьше воды. Тратьте поменьше на здоровье. Питайтесь сезонными продуктами Не делайте покупки каждую неделю. Найдите жилье подешевле.


Article in English: Lying face-up is known as being in the supine position. Make sure that your patient is lying on a flat surface so that his arms and legs are at heart level. Give the patient at least 10 minutes of rest before taking his blood pressure. Resting will help his blood pressure to normalize, particularly is he is anxious, while also allowing the heart and brachial pulse to level out. Both of your patient’s arms should be exposed. Any sleeves should be rolled up loosely and out of the way. Use your index and middle finger to locate the pulse site. Do not use your thumb because it has its own pulse that could make finding your patient’s pulse more difficult. The brachial pulse is usually felt just above the antecubital fossa--the middle part of the elbow bend. Make sure that the cuff is placed about two inches above the brachial pulse site. To avoid inaccurate readings, make sure that the the cuff is loose enough that it can rotate around the arm slightly, but not so loose that it could slip down the arm. If possible, use a blood pressure cuff that has a width that is approximately two-thirds of the length of the patient’s arm. To take the blood pressure reading,  place the diaphragm (circular piece) of the stethoscope on the brachial pulse. Close the valve of the hand-pump and use it to inflate the cuff to about 20 mmHg above regular blood pressure or until the pulsating sound or your patient’s pulse is no longer audible.  Systolic pressure describes the maximum arterial pressure created by the contraction of the heart’s left ventricle. Diastolic pressure describes the minimum amount of pressure created when the ventricles fill with blood during the beginning of the cardiac cycle. Release the pressure slowly at a rate of 2 to 3 mmHg by opening the valve while closely monitoring the manometer (the pressure gauge).  Take note when the pulsating sound returns, and again when it disappears--the systolic blood pressure is the point where the pulsating sound returns and the diastolic blood pressure is when the pulsating...

Summary in Russian:

Попросите пациента лечь в положение лицом вверх.  Найдите плечевую артерию. Оберните манжету вокруг левой руки пациента.  Накачайте манжету, чтобы определить систолическое артериальное давление на руке. Выпустите воздух из манжеты.


Article in English: Lynch syndrome is a genetic condition. The genetic error that exists in those people with Lynch syndrome is a group of genes that code for proteins that actually help to repair genes.  This group of genes are for “mismatch repair genes,” which are those genes that repair the relatively common mistakes when DNA reproduces itself. Errors in this matching process can be repaired normally, but in Lynch Syndrome, they cannot be repaired because the genes that code for the proteins that do the repair are themselves damaged.  The cause of the cancers associated with Lynch syndrome is believed to be an accumulation of these errors mutations in the DNA. If a mother or a father has one copy out of two of this gene, there is a 50% chance that it was passed on to their child. If your genetic test is positive for Lynch syndrome, it means that your lifetime risk of cancer is between 60 and 80%. It does not mean you will definitely have colon or endometrial cancer, but the risk of colon and endometrial cancer as well as other cancers is increased.  The lifetime risk of endometrial cancer can range from 20 to 60%. The lifetime risk of other cancers are increased by less than 20%. Lynch syndrome is not treatable. If your genetic testing is positive, this means that you will need to consult with a genetic counselor as well as your physician to determine your best course of action for cancer prevention and future screening. This is likely to include a yearly colonoscopy, a yearly endometrial biopsy, as well as other screening tests, depending on your gender.

Summary in Russian:

Синдром Линча – это наследственное заболевание. Узнайте, что означает положительный результат при синдроме Линча. Проконсультируйтесь с врачом по поводу программ профилактики рака.


Article in English: MS Word lets you add an index to any document regardless of its length, style or subject matter. This button is on the MS Word toolbar at the top of your screen next to other tabs like Home, Insert, and Review. It will open the References toolbar at the top of your Word window. This button looks like a blank page icon with a green arrow and a red line on it. It is located between Insert Caption and Mark Citation on the References toolbar towards the upper-right corner of your screen. Clicking on it will open a dialogue box titled Mark Index Entry to select important terms and phrases for your index. Double-click on a word with your mouse, or use your keyboard to highlight it. The term you just selected in your document will now appear in the text field next to Main entry.  Optionally, you can enter a subentry, or a cross-reference to accompany the main index entry. Subentries and cross references will be listed under their corresponding main entries in your index. You can also add a third-level entry by entering a subentry text in the Subentry field followed by a colon (:), and then typing the text of your third-level entry. Under the heading Page number format, select the corresponding checkbox if you want your index page numbers in bold or italic. Select the text in the Main entry or Subentry field, right-click, and click Font. This will open a new dialogue box where you can customize the font style, size, color, and text effects, as well advanced options like character scale, spacing, and position. If you want to learn more about formatting fonts in Word, This article will show you different font and character options that you can use in any Word document. This button will mark the highlighted term and add it to your index with the corresponding page number. This button will search the entire document for your index entry, and mark every instance it is mentioned. Highlight another term in your document and click on the Mark Index Entry box. Your new term will now appear in the Main entry field. You can...

Summary in Russian:

Откройте документ в Microsoft Word. Нажмите на вкладку Ссылки. Нажмите на кнопку Пометить элемент. Укажите слово или группу слов, которые будут использоваться в качестве элементов указателя. Нажмите на диалоговое окно «Определение элемента указателя». Отформатируйте номера страниц в указателе. Отформатируйте текст элемента указателя. Нажмите на Пометить, чтобы пометить выделенный термин и добавить его в указатель с соответствующим номером страницы. Нажмите на Пометить все, чтобы выполнить поиск элемента указателя во всем документе и отметить каждый упомянутый случай. Выберите еще одно слово или группу слов, которую необходимо пометить.


Article in English: Mac has several different recovery options, but in order to perform a restore, you must have previously configured a Time Capsule backup. Otherwise, your options are limited to repairing the hard disk or formatting and reinstalling a fresh copy of OS X. Connect an external hard drive to your Mac that is equal or greater in size to your Mac’s internal hard drive. If you have never set up a Time Capsule before, OS X will ask if you want to configure the newly connected drive as one. Select Use as Backup Disk.  Select “Encrypt backup Disk” if you want to add password protection to your backup file. You can schedule automatic backups and specify specific files in the Options menu. Reboot the Mac and hold down the Command key + R while the system boots up. This will open the OS X Recovery Tool. From here you can pick your recovery option. Select Restore From Time Machine Backup to load your latest disk image from the external drive.   If you have multiple backups stored on the Time Capsule, you will be given a list to choose from. Pick one from before you started having issues with the computer. Unlike System Restore in Windows, you can use a Time Capsule backup to retrieve files that were deleted in the past, as long as you have a backup from when the file existed. If you don’t have a Time Capsule backup, then the only way to restore OS X is by formatting and reinstalling. You can do this from the OS X Recovery Tool. Press Command+R while rebooting the Mac. Select Reinstall Mac OS X.   Note: You will need to be connected to the internet in order to successfully reinstall your copy of Mac OS X without the disc. Reinstalling the operating system will delete all of your saved data, programs, and settings.

Summary in Russian:

У вас есть несколько вариантов восстановления системы. Настройка создания резервных копий в программе Time Capsule (Капсула времени). Подождите, пока завершится создание резервной копии. Используйте утилиту Time Machine (Машина времени) для восстановления системы. Как восстановить систему без резервной копии.


Article in English: Macular degeneration cannot be prevented since it is related to aging. However, getting regular examination can lead to early detection and prompt management. When your macular degeneration is detected early enough, you can exponentially delay the loss of vision. Starting at the age of 40, regular eye examination should be done at least every six months or according to your ophthalmologist's advice. You should expect the eye doctor to do a few different types of eye exams to look for drusen, vessel damage, pigment changes in the retina or visual disturbances.  Some examples of exams to detect visual disturbances are as follows:  Visual acuity test: This tests your vision at a distance using a chart.  Amsler grid: This checks for central vision disturbances by allowing the patient to dictate whether they are viewing straight lines on the grid, or if they appear wavy. Wavy lines indicate macular degeneration.  Dilated eye exam: In this exam, pupils are dilated so allow the doctor to see the optic nerve and retina to evaluate for damage. The doctor will also check the retina for pigment changes.  Pigments in the retina indicate poor light reception.   Fluorescein angiogram: This test will evaluate the arteries in the eye in order to detect leaky vessels. The doctor will inject a dye into the arm a patient’s arm.  Optical coherence tomography: This exam is done after first dilating the eyes.  Then an infrared light is used to image the retina, therefore allowing the examiner to determine damaged areas. Aside from the many destructive effects of smoking on the entire body, it can also lead to macular degeneration. Smoking contains tar that can stimulate the formation of drusen (waste deposits on the eye). In addition to this, smoking contains caffeine which is a known stimulant that can increase blood pressure. The blood vessels beneath the retina and macula can easily burst when blood pressure is high.  Smoking can double your chances of having macular degenerative disease, compared to those who don’t smoke. It's...

Summary in Russian:

Регулярно проверяйте состояние глаз. Спросите врача о специальных осмотрах. Не курите. Занимайтесь лечением существующих заболеваний, включая гипертензию. Старайтесь регулярно заниматься спортом. Увеличьте количество витаминов в своем рационе. Сократите употребление бета-каротина. Защищайте глаза от солнца, в том числе с помощью очков. Выполняйте определенные действия с осторожностью. Получите всю необходимую вам информацию.


Article in English: Magic tricks, especially this one, are enhanced when you tell a story. Start talking about how you're so convinced you'll find your spectator’s card that you're going to bet money on it. You can even add a bit about how you made a lot of money in Vegas by knowing how to manipulate a deck of cards.  Bet a dollar that the very next card you flip over will be the spectator's. Because the spectator already saw the card go by, he might take the bet, thinking that you're about to turn over the final card in your hand. If the audience member doesn’t take the bet, offer a dollar up if you’re wrong.

Summary in Russian:

Постарайтесь заболтать зрителей.


Article in English: Mahogany trees do best when planted in areas that receive partial to full sun.  Avoid heavily shaded areas. Also note that these trees are considered tropical varieties and thrive best in warm climates. Harsh winters can easily damage or destroy mahogany trees. Think twice about planting a mahogany tree if your winters reach below temperatures of 40 degrees Fahrenheit (4.4 degrees Celsius). Mahogany trees can grow in a range of soil types, but they do thrive best in well-drained sandy loam soils.  Avoid heavy clay soils and duplex soils. Additionally, mahogany trees do best in neutral soils. They can survive in strongly acidic soils, too, but avoid planting them in alkaline soils. If you need to use naturally alkaline soil, amend it with sphagnum peat, ammonium nitrate fertilizer, sulfur-coated urea, or agricultural sulfur. Most mahogany trees are resistant to salt spray, so soils frequently drenched by salt water mist should not present a problem. Since mahogany trees have deep root systems, you should make sure that the soil you plant it in runs deep, too. Plant the tree at least 15 feet (4.57 m) away from any house or large structure. It should also be 8 feet (2.43 m) or more away from sidewalks, streets, and driveways.  Mahogany trees tend to have large canopies and long roots, which is why appropriate spacing is so crucial. Similarly, it is best to plant multiple mahogany trees at least 15 feet (4.57 m) apart. You should be able to plant grasses, flowers, and small shrubs near the base of the tree without much problem, however.

Summary in Russian:

Подыщите солнечное место. Проверьте почву. Обеспечьте дереву достаточно пространства.


Article in English: Mail Fetcher is a free feature that lets you download email messages from 5 different email accounts (that support POP access). You can use Mail Fetcher to move your AOL messages into Gmail. Select Settings.  Open the Accounts and Import tab. (For Google Apps domains, open the Accounts tab.) In the Check mail using POP3 section, click Add POP3 Email Account. Then click Next Step. Gmail will populate sample settings, but also check with your AOL server to learn the correct server name and port.  Leave a copy of retrieved messages on the server Always use a secure connection (SSL) when retrieving mail Label incoming messages Archive incoming messages Once your account has been added successfully, you'll have the option of setting it as a custom From address. This allows you to compose messages in Gmail, but have them appear to be sent from your other email account. Click Yes.

Summary in Russian:

Настройте Mail Fetcher в вашей учетной записи Gmail. Нажмите на значок в виде шестеренки в правом верхнем углу. Введите адрес электронной почты, с которого будут скачиваться письма. Введите пароль. Выберите следующие опции: Нажмите «Аdd Account».


Article in English: Mail website. You can either create a new email account or use an existing Facebook or Google account to create a Yahoo! address. This will open the “Create a new Yahoo! Account” page. Here you will need to enter your personal information.  Make sure to enter your real first and last name if you are using the email address to correspond with people you know or with businesses. The name will appear in emails that you send. Enter a Yahoo! ID that you will remember. Your Yahoo! ID is your email address. Make sure that it is appropriate if you are going to be giving it to people who might take offense.  Create a good password. Make sure that it is strong but easy to remember so that you won’t have problems reentering it. This will create your new Yahoo! account, and you will be taken to the Yahoo! Mail interface.

Summary in Russian:

Зайдите на сайт Yahoo! Нажмите“Создать учетную запись” и вы попадете на страницу регистрации. Нажмите “Создать учетную запись” и вы окажетесь на странице вашей новой почты Yahoo!


Article in English: Maintain your gym exercises. You don't want to lose the strength training regimen you already have.  You want to be in shape for performance at your gym meets and practices, so keeping up your workouts is essential. Keeping up the same and/or adding workouts while cutting your fats and overall calories (remember, you're not cutting too many), will help reduce your weight gradually. Wrestling workouts focus on speed and power as with many athletic competitions. Core exercises for power include push-ups, pull-ups, squats, dead-lifts, shoulder presses, sit-ups, bench presses. The weight-bearing exercises can be done with fewer repetitions and heavier weight to build power. For lower weights, use more repetitions to build endurance and conditioning. For exercises that use only your body-weight (like the pull-ups and push-ups), use as many repetitions as possible to build endurance. There are some occupational methods you may consider.  These can include non-standard weights and motions like rope climbing, rowing, twists, tire flipping, medicine ball tossing. A sample work out might be 6 pull-ups, 10 push-ups, 10 squats, 8 tire flips, 15 barbell shrugs, another set of pull-ups. You might want professional assistance if you don't already have it.  If you are already on a wrestling team, this discussion is best had with your coach and/or team trainer. You might open the talk by mentioning you want to wrestle in a different weight class, and want to adjust your workout routine along with any other changes you are making such as diet. They may guide you personally or recommend a particular trainer at a gym. If you are already doing these workouts at a gym, or are about the start them, talk to the gym's staff about the availability of trainers to help you set up a workout routine for your goals. Perhaps ask, "I want to reach a certain weight level for a wrestling meet, I would trainer assistance on my exercise regiment." Take time to rest from your exercises during workouts and in between.  You need recovery time from...

Summary in Russian:

Отправляйтесь в спортзал. Используйте другие виды нагрузок. Занимайтесь с тренером. Отдыхайте. Сочетайте спорт с диетой.


Article in English: Maintain your thighs at a right angle to your calves. Keep your shoulders straight and squared, your head upright, and your neck, back, and heels aligned. Align your back with the back of the office chair. This will help you avoid slouching or leaning forward, which you may find yourself doing after sitting too long at your desk. Put your hands under your sit bones while you are sitting on the floor. Make sure that your palms are facing down. Adjust your position until you can feel the weight centered on each of your palms. This is your optimal seated position. Your feet should be flat on the floor, facing forward. Don't cross your legs or ankles. Make your thighs parallel to the floor. If your feet don't touch the floor, use a footrest. Use a chair that's ergonomically designed for proper support, meaning it supports all of your back, even the curve at the bottom. Also, make sure it's designed for your height and weight. If you can't get a new ergonomic chair option, try using a small pillow for lumbar support in the small of your back. If you work on computers at an office, angle the monitor slightly upward so that it forces you to sit up. However, don't set it so high that you push your chin out to see it.  You may need to move your chair up or down if you can't angle the monitor properly. Adjust your chair and your position so that your arms are flexed, not straight out. Aim for roughly a 75- to 90-degree angle at the elbows. If they are too straight, you're too far back, and if they are more than 90 degrees, you're either sitting too close or you're slouching. Adjust your seat to maintain a proper distance from the pedals and steering wheel. If you're leaning forward, pointing your toes, or reaching for the wheel, you're too far away. If you are bunched up with your chin on top of the steering wheel, you're too close.  Use lumbar support for the curve of your back when possible. Adjust the head rest so the middle of your head rests against it. Your head shouldn't be more than 4 inches (10 cm) away from...

Summary in Russian:

Следите, чтобы ваша спина располагалась под правильным углом к бедрам. Чтобы проверить свою осанку, сядьте на ладони. Правильно расположите ноги и ровно поставьте ступни. Подберите удобное кресло, которое поможет вам сохранять правильную осанку. Отрегулируйте монитор компьютера. Отрегулируйте водительское кресло в своем автомобиле, чтобы удерживать правильную осанку во время езды. Если вам приходится подолгу сидеть, делайте перерывы и вставайте.


Article in English: Maintaining a diet of healthy and nutrient-rich foods and meals can promote your overall health. Foods that have moderate levels of fat, complex carbohydrates, and are high in vitamins and minerals, for example, are best for your general health. You should aim to eat about 2,000 calories per day to maintain optimal body function, or more if you are active and not trying to lose weight. A key part of any healthy diet is getting enough vitamins and nutrients to bolster your overall health. A part of this is getting enough fat- and water-soluble vitamins, in addition to other vitamins and nutrients. You will enough of the recommended daily allowances if you eat foods from the five food groups. There are five food groups: fruits, vegetables, grains, proteins, and dairy.  Try to eat 1-1.5 cups of fruit daily. Whole fruits including raspberries, blueberries, or strawberries are good and nutrient-rich choices. You can also get fruits from drinking 100% fruit juice. Select different fruits each time you eat that. This can help ensure you get different nutrients, including many water-soluble vitamins. For example, have blueberries and strawberries one day, and have raspberries and blackberries the next. Aim for 2.5-3 cups of vegetables every day. Vegetables such as broccoli, carrots, spinach, or peppers can provide what you need. You can also drink 100% vegetable juice. Change up the vegetables you eat so that you get different nutrients, including many water-soluble vitamins. Consume 5-8 ounces of grains per day. At least half of your daily intake should be from whole grains. Foods like brown rice, cereal, oatmeal, and whole wheat pasta or bread are good choices. Grains also offer Vitamin B, which is one of of the primary water-soluble vitamins. Get 5-6.5 ounces of protein per day. You can find protein in lean meats such as beef, pork, or poultry; cooked beans; eggs; peanut butter; or nuts and seeds. Protein is also a source of many fat-soluble vitamins. Consume 2-3 cups, or 12 oz., of dairy per day. You can get...

Summary in Russian:

Придерживайтесь здоровой диеты. Получайте достаточное количество витаминов и питательных веществ. Избегайте нездоровой пищи. Планируйте свое питание. Позволяйте себе иногда расслабиться. Разумно пользуйтесь пищевыми добавками.


Article in English: Maintaining eye contact while you are talking, as well as when the other person talks, is a sign of confidence and interest. Never check your phone, stare at the floor, or keep scanning the room. This can make you appear rude, anxious, or even discomforting.Try to keep eye contact for at least half of your interaction. As a start, try to make eye contact with someone long enough to find out what color eyes the person has. A solid handshake can instantly make you seem confident and self-assured. Extend your hand to offer the handshake as you approach someone. Grip the other person's hand firmly, but not painfully. Pump up and down slightly for two or three seconds, then release.  If you get sweaty palms, keep a tissue in your pocket. Wipe your hand before you offer it. Never give a limp or "dead-fish handshake." It can make you appear weak. If you tend to jumble words in an attempt to rush through what you're saying, slow down. Pausing a second or two before you speak gives you time to plan your response, making you appear more relaxed and confident. When you slow down, your voice will also seem deeper. This can make you seem confident and in charge. Smiling can instantly make you appear warm, friendly, and approachable. Studies have shown that people like and remember other people that smile at them. If you have trouble keeping a natural smile, just flash a brief smile and return to a more neutral expression. Laughter is another good way to display and boost confidence, when appropriate. Avoid a constant giggle, which can come across as nervous or overbearing. If you find yourself constantly apologizing, even for trivial things, break out of the cycle. You'll learn to feel and act more confident. Tell your close friends you're working on this. After you apologize to one of them needlessly, say "wait, no, I don't need to apologize!" If you can joke about it with them, it may reduce your fear of insulting someone. On the other hand, accept compliments gracefully. When someone compliments you, smile and say...

Summary in Russian:

Зрительный контакт. Крепкое рукопожатие. Говорите медленно и четко. Почаще улыбайтесь. Прекратите извиняться. Относитесь к другим с уважением. Тренируйте свои новые социальные навыки.


Article in English: Maintaining good posture while you sit and walk is crucial for the shape, function and overall health of your spine. Good posture doesn't mean completely straight, but it does mean balanced and aligned, such that the normal shape of your spine isn't compromised. Slouching is a classic sign of poor posture, so keep your shoulders pulled back, head up and low back slightly arched when you sit and walk. Good posture is often a reflection of confidence and good health.  While at work, make sure your office chair is height-adjustable and has lumbar support for your low back. At home, use small cushions to support your back while watching TV. Make sure your computer is at eye level and centered in front of your chair, otherwise you risk straining your neck and triggering headaches. Practicing walking with a book balanced on your head may sound old school, but it's still a great way to learn good posture. Your sleeping position is another important element of body posture. You spend about 1/3 of your time in your bed, so pay more attention to the quality of your mattress and your sleeping posture. For many people, firm mattresses are the best choice in order to provide the necessary support for their spines. Memory foam top covers may also be of benefit and provide more comfort. You should consider changing spring mattresses every eight to 10 years, whereas memory foam mattresses may have a shorter life span — rotate them on a weekly basis to increase longevity. The thickness of your pillow should roughly match the width from your shoulder to your ear, which helps to keep your neck aligned during sleep.  Most medical / health authorities feel that the best sleeping posture is laying on your side with hips and knees slightly flexed, and with a small pillow wedged between your thighs.  Don't read in bed with too many pillows behind your head because it will put strain on your neck and act to reverse the normal curvature of your cervical spine. Your feet are important for good biomechanics (movement) and posture...

Summary in Russian:

Следите за осанкой. Спите на ортопедическом матрасе. Носите качественную обувь, которая сидит по ноге. Ведите активный образ жизни и чаще двигайтесь. Ешьте пищу, богатую минералами и витаминами.


Article in English: Make a .25 in (0.64 cm) tiny hole in the dead middle of the pot. Then, put 2 seeds into this hole and re-cover it with soil. The seeds should be fully covered and hidden when you are finished. Planting both seeds at once gives you greater odds that 1 of them will sprout up. Grasp the plant firmly by its center stalk and rock it back and forth gently in the original plastic container to loosen the soil up. Then, pull up firmly. Place the plant in the very middle of the new pot. Fill up the space around the plant with soil until it is even with the current soil line of the plant.  Be very careful when lifting the plant out of its original container or you could damage the roots. If the plant won’t budge from its original plastic container, try watering it just until the soil is moist before transplanting it. Soak it with water once, and then wait another 10 minutes before soaking it again. The soil should be completely saturated. If you’ve planted seeds, take care to gently sprinkle water on the soil.  Don’t use enough force or add enough water to dislodge the seeds from the soil. After soaking it so thoroughly, your tomato plant may not need additional watering for an entire week. Constantly saturating your tomatoes will destroy them. Carefully push the legs of the cage into the soil, centered over the tomato plant. Stop once the cage is firmly fixed in place. If you feel any resistance, pause and readjust the position of the cage before continuing. Pushing down too recklessly can damage the roots.  Tomato cages are usually made out of concrete reinforcing wire. They are sold at gardening centers. If a tomato cage gets bent or damaged, make sure to pull it out carefully and replace it. Otherwise, it could pull down your plant.

Summary in Russian:

Если вы собираетесь выращивать помидоры из семян, поместите в центр каждого горшка 2 семени. Если у вас рассада, поместите в центр каждого горшка по одному побегу. Обильно полейте рассаду или семена. После того как вы польете растение, установите в горшке поддерживающую решетку.


Article in English: Make a habit of always starting at your 2 front teeth. Then, do each side of your mouth individually to complete the top row. Always do the same side first so that it becomes a regular habit. Follow the same pattern each time your floss your teeth to make sure you don’t miss any teeth. Be gentle when inserting the floss. Make a slight rocking motion as you work the floss down between your teeth. Then, slowly slide it below your gums. Don't snap the floss down below your gums because this will hurt and may cause bleeding. Always work it gently below the gums. This will help you get the side of your tooth as clean as possible. Work the floss up and down your tooth, dipping below your gum line when you reach the bottom of your tooth. Go as low as feels comfortable to you. It’s important to clean the space below your gum line, which helps protect your teeth and your gums. However, don’t go down so low that it hurts. Work the floss from top to bottom, making several passes. Rub the floss against the side of your tooth to clean it. This will help remove any food debris or plaque that’s stuck between your teeth.  If you can still feel food or debris stuck between your teeth, switch to a fresh section of floss and clean that area again. Push the floss down into your gum to massage it, first on the right side between your teeth, then the left side. Do that for every single contact point you have. Shift your fingers down the floss so that the section between them is fresh. When you’ve used the entire section of exposed floss, unwind some fresh floss from around your middle fingers. This ensures that you’re flossing with a clean section of floss each time, which helps get your teeth cleaner. If you run out of fresh floss, you may need to pull off a new piece of dental floss. However, this is normally not necessary. Reach back into your mouth so that you can loop the floss around your rear molars. Work the floss against the back of your teeth to clean them. Be sure to clean the back of your last tooth on each side on...

Summary in Russian:

Начните с центральных резцов верхней челюсти и поочередно почистите зубы в каждом сегменте. Постарайтесь продеть зубную нить в межзубный промежуток чуть ниже края десны, но не упорствуйте. Немного отведите пальцы так, чтобы участок нити, которым вы обрабатываете контактную поверхность зуба, был изогнут в форме буквы "С". Необходимо сделать 8–10 возвратно-поступательных движений нитью по каждой поверхности зуба. Переходя к следующему зубу, передвигайте зубную нить, чтобы каждый раз пользоваться новым чистым участком. Не забывайте прочищать дистальные поверхности зубов мудрости. После того как вы прошлись нитью по зубам верхней челюсти, переходите на зубы нижней челюсти. После того как закончите, прополощите рот водой или ополаскивателем для полости рта.


Article in English: Make a habit of reciting it once in the morning after you wake up, and once at night before you go to bed. This way you will start your day off with a clear vision of your goals, and at night you can meditate on them, too. An ideal time to do this is when you're putting your make up or shaving so that you can look at yourself in the mirror as you repeat the positive statement. Another option that helps you reinforce the new belief is to write out the affirmation several times in a notebook. You will want to place your hand on the area of your body that responds to your affirmation most strongly. This response will come in the form of a sensation, either of tingling or discomfort. Breathing deeply as you are saying or writing your affirmation will help you to tune into your body, in turn causing you to internalize its message more deeply. When repeating your affirmation out loud, visualize accomplishing the clear, vivid goals you are aiming toward. It may help to close your eyes and focus on how it feels to be on top of your game, be it emotionally or professionally.

Summary in Russian:

Произносите свои аффирмации вслух хотя бы два раза в день. Произносите аффирмации вслух в течение приблизительно пяти минут три раза в день – утром, в обед и вечером. Настройтесь на свое тело, повторяя аффирмации. Визуализируйте свою цель.


Article in English: Make a line with your non-firing leg and elbow that points about 25 - 30 degrees to the right of your target. Shoulder the rifle in the crook of your firing shoulder so your natural point of aim falls on your target. Keep the butt high enough in the shoulder so your head stays upright as if you were standing. Use your left hand to bring the rifle up to the target level.  The prone position is the most stable of all standard firing positions because the shooter's elbows and the weight of the rifle are supported by the ground. You can also use a bipod, sandbag, or other steadying device in this position. Be careful of your hot shell casings. Since you're prone, hot spent casings can roll against your skin or fall onto your body, but this applies to shooting from any position. In this position, you'll sit cross-legged, oriented 90 degrees toward to the target. Rest your elbows on each knee to support the rifle stock, keeping your back as straight as possible to improve your accuracy. This position is very comfortable for some shooters, but is effected significantly by breathing. Maintain good breath control when firing in this position. Keep your non-firing hip pointed at the target. You want to distribute the weight of the rifle over both feet evenly to ensure the most accurate shot, so keep your elbows down, your weight balanced on your hips. Securely support the rifle by forming straight column of support with your body. The rifle should balance comfortably atop your body, requiring only minimal muscle use from you. Professional shooters use something called a "kneeling roll" to brace the ankle of the firing-side leg, but you can also use a rolled up t-shirt or other brace. Kneel over your brace, keeping your bracing ankle on the firing side straight and the non-firing knee vertical. You can rest the non-firing elbow on your non-firing knee, or use the kneeling position as a modified standing position and keep it up. Either way, keep your elbows and in and down, supporting the weight of the rifle. If you do...

Summary in Russian:

Огонь из положения лежа. Стрельба из положения сидя. Стрельба из положения стоя прямо, ноги на ширине плеч. Выстрел, стоя на коленях.


Article in English: Make a list of activities you used to enjoy or need to take on but can’t because of all of the time you’ve been spending online. This isn’t meant to make you feel bad, but rather to provide motivation for cutting down on your Internet usage. Unlike some addictions, total abstinence may not be the answer for Internet addiction, since the Internet is used for so many purposes in daily life. However, you can and should decide on an appropriate amount of time to set aside for personal Internet usage.  Omit any time that you must use the Internet strictly for work, business, or school. Make a list of all of the other obligations you have and desired uses of your time, such as sleeping, time spent with friends and/or family, exercise, commuting, working or studying, etc. Determine how much time per week you would ideally devote to these needs. Consider how much time you have left per week, how much time you want to set aside for relaxing or personal use. From the remaining time, set aside an appropriate number of hours for personal Internet use. You can then apply this information to other methods to cut back on the time you spend online. If Internet usage is taking up too much of your time, you can block the problem by filling your schedule with alternative activities. Disrupting your schedule with neutral activities can break the habit. For example, if you find yourself compulsively browsing online at home every evening, change your schedule so that during that time you go to the grocery store, clean your house, or some other activity that will keep you away from your computer. Having someone or something interrupt your Internet use can be very effective. Since the stopper is external, it will take some of the pressure off of you, and it can also lead you to fill your time with alternative activities.  You can set an alarm clock to go off at a certain point when you think you should get offline. It might be difficult at first, but stick to the goal. Plan necessary activities or events so that they will prevent...

Summary in Russian:

Составьте список занятий, которым мешает ваша интернет-зависимость. Поставьте перед собой цель проводить в интернете не более определенного количества времени. Составьте новое расписание. Используйте внешние отвлекающие факторы. Расставьте приоритеты. Избегайте приложений, сайтов и привычек, которые вы считаете проблемными. Используйте карточки с напоминаниями. Занимайтесь спортом.


Article in English: Make a list of objective questions you can ask yourself to challenge your reasons behind your anxiety. By taking some time to rationalize your anxiety, you may feel like it has less power over you. Some questions you might ask yourself include:  What evidence is there to support that something is really wrong? What evidence is there to support that the situation is actually not as bad as it appears? What are the odds that the worst case scenario can actually happen? What are some of the more likely outcomes? How would I advise a friend who had this worry or one similar to it? Since you are bound to feel anxious sometimes, you might find it helpful to schedule in some daily worry time. This will help you to put limits on your anxiety, rather than allowing yourself to feel anxious all day.  Schedule a span of 15 to 30 minutes each day to worry and feel anxious. Ideally, it should be the same time each day and your worrying should be done in the same place. If anxieties come up outside of your worry period, jot those anxieties down on a list. Remind yourself that you will have time to worry about it later. Reflect on your anxieties during your worry period. You may even find that some of your anxieties have disappeared by the time you are ready to worry about them. Identifying your feelings and putting them on paper may also help you to feel better. When you are feeling anxious, sit down and just write about how you feel. You may even want to start a thoughts journal to keep track of all of your anxious thoughts. One way to organize your entries in a thoughts journal is to divide what you write into three columns.  The first column can be something like: What is going on? Or, what is the situation? In this column, you can describe where you are, what you are doing, who you are with, etc. The second column can be something like: What am I thinking? In this section, you can write about the anxious thoughts that you are having. The third column can be something like: How anxious am I? For this column, you can just...

Summary in Russian:

Задавайте себе вопросы, которые поставят чувство тревоги под сомнение. Выделяйте определенное время для беспокойства. Записывайте свои чувства. Напоминайте себе, что такие чувства временны. Направляйте свои мысли в настоящий момент.


Article in English: Make a list of your most pleasurable moments. Include as many details as possible, such as who you were with, what you were doing, where you were, etc. Reflect on what these have in common. Was it the type of people you were with? The amount of excitement produced? Or simply the setting, like being in nature or in a big city? As you realize the conditions under which your body has received the most pleasure in the past, try maximizing the amount of time you spend in similar situations in the future. Every person has a unique body, which means you'll need to experiment and find out what gives you pleasure. Research suggests that less than half of Americans describe themselves as particularly happy with their present conditions, partly because they're not entirely certain about what actually makes them happy. Start off simply by thinking back on all of the times you would describe as happy. Part of having a unique bodily structure and chemistry is coming to terms with the fact that some bodies will naturally be better at some activities than others. If you max out your height growth at 5 foot 2 inches, for example, odds are you won’t become a world class center in the NBA. But, you might become a particularly good horse jockey. Learning to accept your body means learning to accept that your body is better at performing certain actions as opposed to others. It might take you some time to figure out what activities those are. If you aren’t sure what activities your body is naturally suited for, spend some time experimenting with ones you’d never imagine yourself to be interested in. Take a class in yoga or pottery. Attend an improvisational performance meeting. Just like Spinoza said, there’s no way to know what your body can do until you do it. Even people with terrible body image can find something about their bodies to appreciate. It's important that you learn to love and appreciate all of your good qualities, including physical ones. Don't allow yourself to get hung up on qualities that bother you, only focus...

Summary in Russian:

Подумайте, что доставляет вам удовольствие. Подумайте о том, что вы умеете делать. Подумайте, что вам нравится в вашей фигуре и внешности. Принимайте свое тело таким как есть.


Article in English: Make a mental note of every time you hear that negative voice in your head berating you. It likely occurs in challenging times when you feel overwhelmed and under-resourced with the problems you face. You may fall back on this negative narrative because it is what you are comfortable with and used to. But, in reality, it can prevent you from finding a solution to your problem, which can stop you from feeling happy. Take a day or two to listen to your thoughts and examine the feelings and behaviors that relate to them. When you are driving to work or school, while hanging with friends, or before going to bed—what’s going through your head and how are these thoughts affecting your life? Know that being at peace with yourself and happy with your circumstance doesn’t mean you aren’t working hard and didn’t struggle to get where you are. Stop thinking that being stressed all of the time and constantly working is the only way to be successful.  Realize that all work and no play will likely make you miserable and unable to enjoy what you’re working so hard for your family, yourself, and your happiness. Understand that being exhausted and anxious all of the time doesn’t mean you are doing this “life” thing better than others.  This type of behavior is common in people who are perfectionists. They may feel that they need to keep working and improving to be happy and that if they are not working and improving then they are failing. Understand that not everyone can be happy at the same time, and that’s OK. You may feel bad that you are experiencing success while those around you are struggling, and you may want to stop feeling this way because of that, but your misery won’t make others happy. Denying yourself joy doesn’t mean that others will experience it themselves. Stop being so hard on yourself and realize that when you tell yourself you don’t deserve to be happy, you’re being a bully to yourself. It’s not admirable or humbling to put yourself down constantly by believing that you don’t deserve that promotion or...

Summary in Russian:

Самоуничижительные привычки. Откажитесь от идеи о том, что проблемы желанны или привлекают вас. Самоограничение никому не идет на пользу. Поверьте в то, что вы заслуживаете счастья. Учитесь сопереживать самому себе. Вполне нормально иногда расстраиваться


Article in English: Make a plan about when you will call, and how much time you will wait between calls.  Make no more than two calls on any given day, and then only if you’re trying to figure out when she might be available to talk. Don’t make more than three calls in one week.  Give her a chance to find time to get back to you. Don’t call on consecutive days unless you’re trying her at a time that you think she’s available. Even in this instance, make calls on consecutive days only once during the week. Wait for the next week before any follow up calls. After you have left an initial message, and made a follow up call or two, wait a couple of weeks before contacting her again. There may be any number of reasons why she hasn’t called back.  Although it’s not carved in stone that she will never call back, it should be clear that she isn’t calling back at the moment.  However, if you show her that you are the scary desperate guy that doesn’t know how to let things go, it’s pretty much guaranteed you will not hear from her ever. Don’t hold a grudge or indulge in negative self talk about yourself or her.  Don’t demonize her, and don’t feel embarrassed about your interest in her.  Life is long, timing is everything, and you never know where she might turn up one day.  Meanwhile, get on with things.

Summary in Russian:

Не звоните девушке слишком часто. Установите временной интервал ожидания. Отнеситесь спокойно к ситуации, если девушка не перезвонит вам. Не принимайте это на свой счет.


Article in English: Make a plan to give up one kind of non-vegan food per week. Not only will this make for an easier lifestyle adjustment, but it will also help your body make the transition as smoothly as possible. Any sudden, drastic change in your diet would likely wreak havoc on your body, especially if you go from being an omnivore to being a vegan. Listen to your body and be easy on yourself. Don't force yourself to completely change everything at once without guidance. You need to know how to properly substitute for certain elements such as protein and fats before thinking that a head of lettuce is all you need for the rest of your life. Start by removing meat, then eggs and cheese, then all dairy products, and then worry about diligence when it comes to ingredients lists (some get pretty sneaky). It's much trickier for vegans than for vegetarians. You already know that you can't eat cheese because cows are exploited in order to generate the milk to make cheese, but did you know that even most cheese alternatives contain casein, a milk protein? Do your homework and read ingredient labels to prevent accidental consumption of non-vegan food. You'll soon find that vegan websites will endorse certain brand name products. Knowing what to look for in the aisles will cut down on turning grocery shopping into a tedious chore. It's a good source of both protein and calcium, and you can prepare it in a variety of ways. It takes a little getting used to, especially if you've never eaten much tofu before, but give it a chance. Tofu, along with soy or rice milk and other non-meat alternatives, can be your best friends in the vegan world. Name a product, there's a tofu version of it. And it doesn't taste bad either! Most prepared foods are going to be off-limits, so whether you like it or not, you're going to have to learn to cook. It'll give you a greater connection with your food, as it can be exciting and very rewarding (your friends and family will dig it, too). Recognize that the taste and experience of your food is just as...

Summary in Russian:

Войдите в режим. Знайте разницу между веганской и невеганской пищей. Узнайте, как можно использовать тофу (и соевые продукты в целом). Найдите время для готовки.


Article in English: Make a sudden yelping sound or squeal when and if your rabbit bites or nips you. This will act as a kind of signal that you’re in pain, and your rabbit will associate that with biting you.  Tiny nips can just be your rabbit’s way of telling you to go away, or that you’re bugging it. They’re not trying to hurt you, just trying to let you know they don’t want to be touched or handled. Nips don’t usually hurt, and aren’t accompanied by aggression. Full bites are bad behavior that shouldn’t be encouraged or praised. These bites are painful, and the bunny might even latch onto you when he bites down. Incorrect handling could be painful for your rabbit. Your rabbit might act out in aggression if it is handled incorrectly. Make sure you support its back legs and avoid jerking your rabbit around at all. Be gentle, and support your rabbit’s spine. Gently wrapping your rabbit in a towel is a safe way to restrain it if it is acting aggressively and you need to handle it, like to administer medication. You’ll, of course, want to make sure the rabbit can breathe well and that its nose isn’t covered. If your rabbit bites or nips you when you reach out to it, it might simply be because you startled it. Rabbits can’t see very well up close; their distance vision is much stronger. So putting your hand right in front of your rabbit’s face can surprise it, which might make it feel as though it has to defend itself.  Pet your rabbit from above. Try not to put your hand down over its nose. Let him begin to associate hands reaching for him as something positive, as it results in getting affection. While you pet your rabbit, speak to it in a soothing voice. This will help him to relax and not be on the defensive.

Summary in Russian:

Если кролик укусил вас, покажите ему, что вам больно. Держите кролика правильно. Приближайтесь к кролику правильно.


Article in English: Make an adjustable slip knot on the hooked end of your crochet hook with one end of your yarn. The unattached end of the yarn, or "tail end," will be ignored for the remainder of the pattern. The end still attached to the skein, or the "working end," will be the side you draw from as you make the hat. Make four chain stitches from the loop of yarn on your hook. Make one slip stitch through both loops of your original chain stitch, which is also the fourth chain from the hook. This will join the last and first stitches and form a starting ring. Make two chain stitches. Then, work 13 double crochets into the middle of the ring previously created. Slip stitch through both loops of the first double crochet to join the last and first stitches, completing the round in the process. Note that the first two chain stitches do not count as a stitch in this round. For the second round, work two double crochets into each stitch of the previous round. Slip stitch the first and last double crochets of this round to join them together.  When done, you should have 26 stitches in this round Note that you should not turn your work around for this step. Your stitches should be made in the same direction as those made previously. Chain two. Make one double crochet in the first stitch of the previous round, then two double crochets in the next stitch, followed by one double crochet in the stitch after that. For the rest of the round, make two double crochets in one stitch followed by one double crochet in the next. Your last stitch should be a set of two double crochets.  When completed, you should have 39 stitches in this round. Join the last and first stitches with a slip stitch. Chain two. Work one double crochet into each of the next two stitches, then two double crochets into the third stitch of the previous round. Repeat this pattern around the rest of the way, making one double crochet, then another one double crochet, then two double crochets.  This round should have 52 stitches when you finish it. Join the last and first...

Summary in Russian:

Закрепите пряжу на крючке. Сделайте воздушную цепочку из 4 петель. Сформируйте кольцо. Провяжите столбики с накидом в центр образовавшегося кольца. Удвойте количество столбиков без накида. Чередуйте одинарные и двойные ст с/н. Продолжайте увеличивать количество петель в четвертом ряду. Аналогичным образом провяжите ряды с 5 по 13. Теперь переверните работу. Свяжите последний, декоративный, ряд шапочки. Закрепите конец.


Article in English: Make eye contact with the customers after they are seated and promptly introduce yourself. This starts the conversation out on the right foot, leading to better tips on average, and gives them a polite way to get your attention later. Multitask by introducing yourself as you pass out the menus and check that every customer has enough silverware and napkins. When speaking to customers, always use respectful terms of address such as sir, ma'am, and miss. Act friendly and positive, and make your customers feel as comfortable as possible.   Ask the customer whether they have dined at your restaurant before -- that way if they are new, first-time customers you can welcome them and offer your help with the menu. Appear friendly, but do not get involved in the customer's conversation unless asked. Do your job, then leave the customer to eat or talk in relative privacy. Always remember to smile. No matter how irritating customers or co-workers can be, just put on a pleasant face and suck it up -- this will save you a lot of drama! Don't talk or gossip about customers even when you think they can't hear you. Remain polite and respectful when discussing them in case they are in earshot. Never sit down at the table to take an order. Don't shake hands or hug unless you are personal friends with the customer, or you are shaking hands to greet them as per restaurant policy. Other physical interactions depend on the atmosphere of the place you work, and whether you are a man or woman. Studies of U.S. restaurants show that women who touch a customer lightly on the shoulder, hand, or arm receive better tips from that customer on average. This should only be done when the customer appears relaxed and comfortable, and never if the customer is on a date with a woman. Be friendly rather than flirtatious. If a customer asks for advice, be prepared to answer whatever questions they have or recommend your favorite dish in each category. If a customer orders a dish that gets a lot of complaints, try to recommend another option....

Summary in Russian:

После того как клиенты сядут, посмотрите на них и представьтесь. Будьте вежливой и дружелюбной даже с самыми плохими клиентами, чтобы они чувствовали себя как можно более комфортно. Уважайте личное пространство клиента. Если клиент просит вашего совета относительно выбора блюд, будьте готовы ответить на все вопросы или порекомендовать ваше любимое блюдо (в каждой категории). Будьте готовы выполнить любую разумную просьбу клиентов. Повторите заказ вслух. Регулярно подходите к столам ваших клиентов. Убирайте тарелки, бокалы и приборы, когда клиенты закончат с очередным блюдом. Будьте дружелюбны с постоянными клиентами. Не ждите, когда клиент закончит и попросит счет.


Article in English: Make it hard for you to give in. Don't have them sitting around the house tempting you and drawing you in.Resist the temptation to buy naughty or unhealthy foods just because they're on special. Cutting these foods out of your weekly grocery bill will help you save money and keep you from indulging your cravings at weak moments.  Ask family members or other members of the household to hide their stashes of problematic foods from you. If you’re worried about giving in at the grocery store, ask someone else to do your shopping for you. If you are tempted by the vending machine that you walk by every day at work or school, make it impossible for yourself to buy anything. Even if your vending machines take cards, using a card will give you an extra bit of time to think about what you’re doing and keep yourself from actually buying that food. If it’s 2 am and you’re craving that naughty food, get online and find something else to do -- a funny video, a new album, a personality quiz -- anything to keep you from thinking and obsessing over food. During the day, take up a new hobby, like gardening, knitting, or going on daily walks.

Summary in Russian:

Не покупайте «запрещенные» продукты. Не носите с собой наличные деньги. Отвлекайтесь.


Article in English: Make it private so you feel free to write honestly. Every night, make entries about people, places, world events, life events, or anything else that triggered negative energy over the course of your day. Write freely and honestly about why you felt negative. Monitor your journal for emerging patterns to your negativity. This will begin to give you a roadmap of what you are sensitive to, what is causing your distress, and if there are things that are outside of your control over or if you find yourself writing about things that you have the capacity to change. For example, maybe you find yourself writing about how much you hate your job. Use your journal to guide your thoughts about what kinds of changes you could make in your life to reduce the daily negative energy you feel at your job. Toxic interpersonal relationships can lead to stress, anxiety, depression, and other negative emotions. Discuss with your friends or family, anyone close to you. Question everything you feel about the person you are with. Is he/she the right match for you? Is the relationship causing this pain and anxiety? Try resolving the issue by having a healthy conversation with your partner. Try letting go if it's not something you are not looking for. Also, examine how you interact with the people in your life. Determine if your personal or social life is a source of negative energy. Don’t make the examination about placing blame but simply explore what your relationships bring to your emotional energy. If you identify relationships that seem to bring mostly negativity, ask how you can make changes to those relationships. Some of the most common signs of a toxic interpersonal relationship include viewing the person primarily with contempt and through a critical lens, taking unnecessary steps to avoid the person, and feeling as though even good times with the person end up hopelessly swallowed by the other negative interactions. Are you taking on negative energy that isn’t yours? Examine the ways that you allow yourself to soak up...

Summary in Russian:

Начните вести дневник. Поищите паттерны (закономерности). Честно взгляните на свои отношения. Честно взгляните на себя. Практикуйте медитацию. Ведите список достижений. Смотрите на картину целиком. Найдите отдушину в духовности.


Article in English: Make one single crochet into each of the next three stitches of the previous row. Work another row of popcorn stitches as previously described, followed by another row of single crochets. Repeat this pattern until you reach the end of the piece.

Summary in Russian:

Провяжите по 1 сбн в следующие 3 петли. Повторите нужное количество раз.