Article in English: Dry skin and cracked elbows can become a problem at any time of the year, but they are particularly common during the winter months as the air tends to be drier.  Experts recommend you resist the urge to crank up the heat when the temperature outside falls. Keep the temperature slightly cooler, at 68 degrees. In an effort to counteract dry indoor air, you may want to use a humidifier in order to keep the air moist. Set it at 45-55% humidity. Fewer things are more relaxing than a long, hot, steamy shower, but hot temperatures, and indeed exposure to water, have a drying effect upon our skin.  In order to maintain your skin's natural protecting oils, it's best to keep your water temperature on the cooler side. Try to keep your bathing time as short as possible, 5-10 minutes top. Swimming is an excellent source of exercise, but the exposure to harsh chemicals such as chlorine can contribute to your dry skin. You should either limit your time in the water or avoid it altogether until you are able to heal your dry skin. If you're suffering from dry skin in general, you'll find it helpful to protect your skin from the wind and the sun. Our elbows take extra abuse, so particularly while you are working on curing them, you may want to wear long sleeves.  Wear natural fibers, such as cotton, and avoid synthetic fabrics which may be irritating. Wool, while a natural fiber, can often be irritating to the skin, so you may want to avoid shirts and sweaters spun from wool, regardless of their wintry appeal. In order to treat your dry skin and elbows from the inside out, be sure to drink plenty of water. Foods that are rich in Omega-3 fatty acids have been shown to help protect our skin from harsh environmental factors and bolster our oil-protecting barriers.  Fish such as salmon, halibut, and sardines are excellent sources of Omega-3. Walnuts, safflower oil and flaxseed are similarly good sources of Omega-3 and are relatively easy to add to your diet. Before making any changes to your diet or taking fish-oil supplements,...

Summary in Russian:

Уменьшите температуру. Используйте увлажнитель воздуха. Ограничьте приемы горячего душа. Ограничьте время плавания. Защищайте кожу от природного воздействия. Пейте воду. Измените рацион питания.


Article in English: Dry skin is a major cause of itchy breasts. Itching from dry skin often involves more areas of your body than just your breasts. Treating your current outbreak of dry skin can also help to prevent future problems.  Dry skin can develop in patchy areas. The patchy areas tend to have flakes or the area may tend to peel. Areas of dry skin can feel tight or stretched, especially after exposure to water. Patchy areas of dry skin appear darker or duller than normal skin tissue and may appear wrinkled when compared to the smoother texture of healthy skin.  Dry skin on your breasts may tend to get worse in the colder and dryer months of the year. Lengthy showers or baths and using hot water temperatures can cause your dry skin problem to linger, or possibly get worse.  Bathe or shower in warm water and avoid prolonged exposure to hot water. Use unscented soaps that have a high fat content or those that contain glycerin. Avoid perfumed products like bubble baths. Use a loofah sponge or gentle bath cloth and avoid scrubbing your skin harshly. When showering, consider applying soap to your breasts only every two to three days. This will allow your body's natural oils to be replenished.  Pat your skin to dry off after bathing or showering and avoid harshly wiping with a towel. Apply an unscented moisturizer immediately after your bath or shower. An alternative to applying a moisturizer after your bath or shower is to apply a bath oil product immediately before you get out of the shower. Let your body dry naturally without wiping harshly with a towel, especially around the areas of your breast that are the itchiest. Bath oil products are slippery so take precaution not to fall. If you are an athlete or go to the gym regularly, take quick showers after your workout and bring your own soap. Limit your use of antiperspirants and perfumed products due to their ability to dry the skin. Deodorant products are less drying to the skin than antiperspirants. This includes protection from the sun and harsh chemicals. Wear clothing...

Summary in Russian:

Определите, сухая ли у вас кожа. Измените распорядок приема ванны и душа. Защищайте свою кожу. Пользуйтесь увлажняющими средствами на протяжении всего дня. По возможности контролируйте состояние окружающей вас среды. Пейте больше жидкости. Носите одежду из мягких воздухопроницаемых тканей. Не расчесывайте кожу. Для облегчения зуда используйте мазь, содержащую 1% гидрокортизона.


Article in English: Dry socket has some common symptoms that may help you to determine if that is the problem. The most common symptoms of dry socket are:  Severe pain, especially radiating from the site of tooth extraction out across that side of your face. The pain is intense and you have to manage it continually. Visibly "empty" appearance at the site of tooth extraction and the entire area will have a grey color compared to the usual purple, red, white, or yellow which indicates good healing. Visible bone in the open wound on your gums. Swollen lymph nodes in the jaw and/or neck. Fever. Foul taste or odor in the mouth. While a dry socket may develop in anyone's mouth following a dental surgery, certain risk factors such as tobacco use, estrogen-based oral contraceptives, and use of corticosteroids or very bad oral hygiene and not following the instructions of your dentist may increase the chances of developing a dry socket. If you suspect that you've developed a dry socket following a dental surgery or tooth extraction, contact your dentist or doctor immediately.

Summary in Russian:

Распознайте симптомы. Узнайте о рисках. Посетите стоматолога.


Article in English: Dry the baby's body first, making sure to dry gently behind the ears and in the skin folds, so that no excess moisture is left there. Towel-dry the hair as much as possible. Remember that the fine hair of a baby will dry quickly. Do not use a hairdryer, as it is unnecessary and potentially dangerous. Dab a little ointment on the baby's diaper rash or circumcision wound if you've been advised to by a doctor.  It's OK to apply baby creams, lotions, or oils if you'd like, but these are unnecessary. If the baby still has his or her umbilical cord attached, use a cotton ball or dry sponge to gentle dry the area. No need to use rubbing alcohol. If you're about to put your little one down to rest, choose an outfit that's easy to fit on him or her, preferably with snaps instead of buttons. You may also choose to swaddle the baby (see How to Swaddle a Baby for more information).

Summary in Russian:

Вытрите младенца насухо. При необходимости нанесите притирания. Наденьте на ребенка памперс и одежду.


Article in English: Dry wood burns much more efficiently than other types of wood. It also tends to produce less smoke, cutting down on staining within the fireplace.  Make sure any wood you buy is dry or seasoned. If the wood is not labeled, ask someone at the place where you're purchasing the wood. This will cut back on the process of sweeping and removing debris when you clean the fireplace. However, take certain precautions. Make sure any embers have had at least 12 hours to dry before vacuuming. Fires in a fireplace should burn out naturally. The ashes will turn into a paste if wet, which is very difficult to clean. Only use water in the event of an emergency. Call emergency services immediately if a fire starts in your home. Even if you think you have a fire under control, professional firefighters should examine your home to make sure the fire is completely out.

Summary in Russian:

Используйте сухие дрова. Ежедневно пылесосьте в камине. Заливайте огонь водой лишь в крайних случаях.


Article in English: Dry, sunny lawns are the chinch bugs' ideal home, and drought stress will make it harder for your turf to resist them. The ideal watering schedule depends on your climate and grass species, but start with 1 inch (2.5 cm) a week divided among one to three sessions. A healthy lawn receiving enough moisture should bounce back after you step on it.  Too much water can backfire and make the problem worse, especially with hair chinch bug infestations (found mostly in the northern US and Canada). If you think your lawn is too wet, delay watering until the grass edges just begin to curl.  Moist conditions also encourage naturally occurring Beauveria fungus, a parasite that kills chinch bugs. Chinch bugs are not partial to shaded areas. Put up a shade cloth, or plant trees and bushes to reduce the amount of direct sunlight your lawn gets each day. If your lawn is a light-loving variety, consider shading just the most vulnerable areas: the green grass at the border of expanding yellow patches. St. Augustine grass, the southern chinch bug's favorite food, has excellent shade tolerance. It should thrive under a 30% shade cloth. In general, grass is at its healthiest when allowed to grow to a height of 3–4 inches (7.5–10 cm). This is especially true during a chinch bug infestation, since tall grass will keep the ground dark and moist — two qualities this pest dislikes. If your lawn is in particularly bad shape, you could skip mowing entirely until it recovers. To reduce stress on your grass, use a sharp lawn mower blade and remove no more than ⅓ of the grass blade each mowing. Thatch is the spongy, brown layer of organic material that forms between grass blades and soil. Chinch bugs live in thatch and hibernate in it during cold winters. Aerate your yard once or twice a year to keep thatch levels to ½" (1.25 cm) thick or less. If the thatch is more than an inch thick (2.5 cm), cut through it with a vertical mower or dethatching rake. This is especially important in fall, to reduce areas where chinch bugs can overwinter....

Summary in Russian:

Обильно поливайте газон, но делайте это не слишком часто. Обеспечьте тень. Поддерживайте достаточно высокую траву на газоне. Освободите газон от мульчи. Избегайте чрезмерного применения удобрений. Осенью очищайте газон от опавшей листвы. . Скорректируйте уровень pH почвы


Article in English: Ducks tend to be healthy pets and have relatively few medical problems. However, ducks may contract various forms of internal (intestinal) and external worms. On average, domestic ducks need to go through a de-worming procedure once every 6 months. Speak with your veterinarian, and ask if they recommend a specific product that you can use at home. Regular swimming can help keep ducks healthy by allowing them to wash mites and other parasites out of their feathers. If your ducks do not have access to adequate water, they will be more likely to contract mites or worms. Ducks' feet are sensitive and tender, and can be damaged from walking on rough surfaces. Look at your ducks' feet every couple of weeks—if you notice any “ulcers” (which cause sores, swelling, or limping), take your duck to the veterinarian. To help protect your ducks' feet, cover the floor of their shed with a generous layer of straw or rice hulls. Avoid letting your ducks walk on bare concrete or cement. Ducks tend to be clumsy animals, and can easily damage their wings by running or flying into an immovable object in their environment. Regularly look for any ducks that seem to be favoring one wing, or that have a wing sticking away from their body at an odd angle. If you find that a duck has injured or broken a wing, take the animal to the vet immediately. Juvenile ducklings can easily damage their wings while learning to fly, since juveniles are unsteady and inexperienced flyers.

Summary in Russian:

Проконсультируйтесь с ветеринаром насчет того, чтобы вывести у уток паразитов. Проверяйте, нет ли на лапах птиц повреждений или язв. Проверяйте, не повреждены ли у птиц крылья.


Article in English: Dump a cup of strawberries and raspberries (fresh or frozen) into the blender with a cup of low-fat plain yogurt and a teaspoon of vanilla. You could also try blending a cup of blueberries with a cup of orange juice and a banana. Sprinkle raspberries or blueberries over cereal or oatmeal. Stir them into plain or vanilla yogurt for a burst of flavor. Mix them into pancake batter or mash them up for a homemade waffle topping. Most grocers carry frozen berries with no added sugar, which are ideal for adding to hot cereals, muesli, and homemade jams or hot toppings. They also mix well with yogurt.

Summary in Russian:

Приготовьте коктейль из фруктов. Украшайте сверху ягодами. Покупайте замороженные ягоды, когда они вне сезона.


Article in English: During an angina attack, the patient suffers pain that is normally experienced in the chest behind the sternum but can also be felt in the neck, jaw, throat, back, left shoulder, abdomen, left wrist and left arm.  The pain can be described as knife-like or stabbing and is often accompanied by sweating and breathlessness. However, angina may also be experienced as sensations of pressure, heaviness, squeezing, burning, or choking.  An angina attack should usually only last for about one or two minutes. However, if the chest pain persists for more than ten minutes and is not relieved by rest, it is possible that you are experiencing a heart attack. If this happens, you should seek medical assistance, There are several common risk factors which may indicate that a person is more prone to angina. These include:  High blood pressure Being overweight High cholesterol Not getting enough exercise Diagnostic tests used to detect angina include the following:   Graded exercise stress testing: This is the most widely used test for the evaluation of patients presenting with chest pain. It can be performed alone or in conjunction with an echocardiography or a myocardial perfusion scintigraphy.  Coronary artery calcium scoring by fast CT: The primary fast CT methods for this application are electron-beam CT and Multidetector CT.

Summary in Russian:

Ознакомьтесь с признаками и симптомами стенокардии. Узнайте о факторах риска, способствующих стенокардии. Как диагностировать стенокардию.


Article in English: During an argument, emotions can easily run away from you. You may think irrational thoughts, and you may end up saying or doing the most hurtful thing that comes to mind. However, this is tremendously unhealthy and unproductive. The best way to build a healthy channel of communication is to always treat your spouse the way you would like to be treated, even during an argument.  Always speak with respect and kindness. Even in the midst of an argument, remember that your spouse wants the same courtesies as you. Never say anything critical or argumentative, and resist the urge to get defensive or avoid your problems. Many arguments arise because one partner feels like the other isn't meeting their wants and needs. However, it's entirely possible that your partner doesn't know or fully understand what you want or need at that moment. Instead of forcing your spouse to play guessing games, let your partner know what you want and need, both in a given situation and in your relationship in general. Ask your partner to do the same with you.  Never expect your partner to know what you want in a given moment. Your partner is not a mind reader and neither are you, so use your words to calmly convey your wants and needs before it reaches a point of argument. Express your wants and needs as a request, never as a demand. Your spouse is much more likely to meet your needs if you ask politely and calmly, rather than screaming that they should or shouldn't do something. Your spouse might make an emotional statement, saying (for example) that they feel like you don't spend enough time together. It's important to recognize that your spouse is not necessarily saying, "We don't spend enough time together," nor is your spouse necessarily blaming you. Your spouse is simply conveying their emotions and trying to resolve what they see as a growing problem.  Resist the urge to get defensive. Take a deep breath and break apart the actual words your partner said. Notice whether or not your spouse ever actually presented the statement as...

Summary in Russian:

Относитесь к партнеру так, как хотите, чтобы он относился к вам. Выражайте свои желания и потребности. Различайте эмоциональные и фактические утверждения. Говорите от первого лица. Решайте проблемы по мере поступления. Не говорите первое, что придет в голову. Развивайте навыки внеречевой коммуникации. Ищите компромиссы, а не пытайтесь доказать свою правоту. Приносите извинения.


Article in English: During sleep paralysis you will feel conscious and aware but unable to move your body or speak. This phenomenon could last just a few seconds, few minutes or in very rare cases longer. It is not unusual for people experiencing sleep paralysis to feel pressure on the chest or a choking sensation, as if something were pushing down on their chest.  The paralysis does not cause you any harm, but it can be a frightening situation, especially if you have not experienced it before. Some people will experience it a few times in their life, others more frequently, and some not at all. Typically, it is more frequently observed in teenagers and young adults, although it can affect anybody and is not thought to be influenced by gender. The main symptom of sleep paralysis is the sense of consciousness without being able to move. This is often coupled with a feeling of restricted breathing. It is not uncommon for someone to experience scary hallucinations and have a powerful sense that there is something threatening in the room during sleep paralysis. These hallucinations may be especially vivid because you are semi-awake when you are dreaming.  These symptoms can create an anxious and disturbed feeling which can persist after you move out of sleep paralysis.  Sleep paralysis itself can be a symptom of narcolepsy. Sleep paralysis itself does not cause you any harm, but if you experience it frequently it can be upsetting and disruptive for your sleeping pattern. Most often, making adjustments to your sleep cycle so it is more regular, and trying to limit stress in your life will lower your chances of experiencing sleep paralysis. If it is having a negative impact on you, visit your doctor for advice and treatment options. In some cases the doctor may prescribe a short course of antidepressants.  If you have severe symptoms, they may be connected to another sleep disorder, such as narcolepsy. Visit your doctor if you experience excessive sleepiness during the day and are finding it difficult to concentrate on everyday tasks.

Summary in Russian:

Описание явления. Основные признаки. Необходимость медицинской помощи.


Article in English: During the heat of the moment may not be the best time to have the conversation, since tempers are charged and either of you might say something regrettable.  Meet soon after the condescending action occurs. If you allow too much time to pass, the incident will be forgotten and the details will become blurry.  Try to sit down with your spouse within a few days of the incident in order to address it while it is still fresh. Find a calm setting where you two can be alone. Presenting your case in front of friends will make you look wounded and your spouse like a jerk. Talk with your spouse after he has had time to relax and unwind from work. Wait until the kids are in bed and after you’ve both had a chance to unwind. Don’t take the blame for your spouse's behavior, but try to communicate how you feel in a non-threatening way. Say that you feel sad/upset/hurt when your spouse is condescending towards you.  For example, you might say something like, "I feel sad when you talk to me in that tone of voice."  Or, "I feel angry when you undermine my intelligence." Avoid saying that your spouse makes you feel a certain way because this phrasing may put your spouse on the defensive. It may be helpful to provide specific examples when you talk to your spouse about his or her behavior. Choose a recent instance and be specific about what was said and done.  For example, you might say, "Last night during dinner you made a remark that was pretty condescending. You said that it would be a waste of time to try to explain your new project to me because I wouldn't be able to understand." Avoid choosing an example where you and/or your spouse were intoxicated, as the details may not be as clear. Your spouse might respond to you in condescending ways due to insecurity or a sense of inadequacy. Learning the motivation for your spouses bad behavior can make it easier for you to empathize with your spouse and get your spouse to start behaving in a more respectful manner.  Try asking your spouse to tell you what is really going on by...

Summary in Russian:

Выберите оптимальное время для разговора. Изложите претензию спокойным тоном без угроз. Приводите конкретные примеры. Спросите о причинах такого поведения. Определите последствия. Относитесь к высокомерию с юмором. Поменяйтесь ролями.


Article in English: During this time, remember that you are a whole person on your own. You don't need someone else to make you complete, so take this time to discover yourself again without the other person. Make a list of all the things you can do now that you're not in a relationship. For instance, maybe you can spend more time with your friends and family, go on solo trips, move out of town, or stay up as late as you want. This list can you remind you of how fun it can be to be independent. When you break up with someone, you may be feeling vulnerable and like you don't have the power to get over the pain. But you are strong enough, you just need to give yourself some reminders. Take time to write down a few of your strengths and past triumphs to show yourself that you can and will get through this time. For instance, you might write, "I have great tenacity. It only took me a year from when I started running to complete a marathon! And if I have tenacity, I can get through this, too." If you've been in a relationship for a while, you may have a lot of mutual friends with your ex. Work on making new friends who won't constantly bring up the person's name or want to do things with both of you, which will make it easier to move on.  You don't need to completely give up on your old friends, but having a new circle gives you a safe space to socialize. You can also rely on friends you don't have in common. Try rekindling an old friendship you may have let go by the wayside a bit. To make new friends, try going to community meetups, taking fun classes at your library or with your parks and recreation department, or even striking up a conversation with someone at a local coffee shop. Give yourself some time to grieve, but when you start feeling a little better, try dating someone new. You don't have to commit to a relationship. Just go on a few dates with a person you like, or even just a few first dates with a couple of different people. Let yourself go as slow as you need when you start dating again. There's no rush. In fact, it...

Summary in Russian:

Снова приучайте себя к независимости. Помните о своих достоинствах. Найдите новых друзей из незнакомого круга общения. Начните снова ходить на свидания, когда будете готовы.


Article in English: During your period, you may feel more tired than you normally do.  Pain and discomfort from cramps and bloating can make it more difficult to sleep, while fatigue actually lowers your pain tolerance. Try to sleep at least eight hour during the night and take a nap during the day if you need to.  Light exercises, like meditating, practicing yoga, and stretching can help you to sleep better. Your core body temperature rises during your period, making you feel warmer. Feeling warm can make sleeping difficult so keep the temperature in your bedroom between 60 and 67 degrees Fahrenheit, or 15.5 to 19 degrees Celsius. Most women prefer not to wear tight, close-fitting or otherwise uncomfortable clothing while they have their period. You should wear what you feel most comfortable in when you have the opportunity. Women who are bloated might prefer to wear looser tops or pants with an elastic waistband. During your period, you should wear underwear that you don’t mind getting messy. Even when you use the right feminine hygiene products, you may leak onto your underwear. Some women like to have a few pairs of underwear that they only wear during their periods. You may be more comfortable wearing full coverage bikini briefs, rather than thongs, during your period, especially if you are wearing a pad.  Try to get cotton underwear for your period. Not only is it comfortable, but it may be able to reduce your risk of yeast infections.  Stains are less noticeable on darker colored underwear. Your underwear should be cotton, which allows the area to breathe and is gentler on the skin. Periods can add to your stress and be an inconvenience. Give yourself time to unwind after a day out and find quiet space to just gather your thoughts and feelings. Find ways to relax and to take your mind off any pain or discomfort that you may be feeling.  Do the things that make you happy. For instance, listen to your favorite songs and artists and have a dance party in your room. Find activities that you find relaxing or soothing, like...

Summary in Russian:

Много отдыхайте. Носите удобную одежду. Носите удобное нижнее белье. Найдите способы расслабиться. Помните о том, что в период менструации может меняться настроение. Не забывайте вовремя менять прокладки и тампоны.


Article in English: Dust very easily accumulates on ceiling fans! Spray multi-purpose cleaner on a cleaning cloth or a paper towel. Then wipe down each fan blade starting from the center of the fan fixture and ending at the tip of the blade. Alternatively, you can use a ceiling fan duster instead. Always turn the fan off before you clean it. Turn off the light before you begin so that you don’t burn your hand. Then get a soft cloth and stand up on the bed or on a chair. Wipe down the inside and the outside of the light fixture to remove any dust or dirt. It’s best to keep your old sheets on the bed while you do this in case any dust or spiderwebs fall. Get a clean microfiber cloth and dampen it very lightly with warm water. Buff the mirror using small, circular motions to remove any grime. If there are stubborn marks, try using a tiny amount of dish soap with the warm water and scrub the mark to remove it. Excess water on mirrors can cause streaks. Use a dry microfiber cloth to wipe down the mirror if you notice any excess water. with window cleaner. Having clear windows will make the room look even brighter. Get a microfiber cloth and lightly spray the window with window cleaner. Wipe the window down using the cloth to remove any dust, dirt, or stains. Then use a dry cloth to remove any excess cleaner and to keep the window streak-free! Avoid using newspaper to clean the windows, as the ink can run. Close the blinds and place the brush attachment on the vacuum cleaner. Run the vacuum over each individual blind to remove all of the dust and dirt. Then turn the blinds to the opposite direction and vacuum the other side.  You can dust each blind individually, however, this may take longer. If you have curtains, remove and wash them (following the care tag instructions) every 2-3 months. Use a microfiber cloth to dust any surfaces like tables, window sills, and cabinets. Always start from the highest surface and work your way down towards the floor. This stops dust from accumulating where you have already cleaned. Don’t forget to...

Summary in Russian:

Протрите пыль на потолочных вентиляторах (при наличии). Протрите тряпочкой люстры и светильники. Протрите зеркала в комнате. Протрите окна Почистите жалюзи Смахните Протрите влажной тряпкой все поверхности, чтобы придать им сияющую чистоту. Подметите пол, а затем пропылесосьте его или вымойте тряпкой. Займитесь стиркой Вымойте посуду


Article in English: Dwarf hamsters are only around 4 inches long, but they like having a lot of space to run around and play (the absolute bare minimum is 450 square inches). The cage should be big enough to give the hamster room to move around in addition to holding the hamster's food, water, and toys. Choose from the following housing options:  A hamster aquarium. Buy a special aquarium made for hamsters or choose one designed for fish, which will do just as well. Glass aquariums protect hamsters from cold, drafty temperatures, and they provide an excellent view of the hamster's daily activities. The aquarium should have a mesh cover on top so the hamster can't escape.  A plastic hamster home. These expensive hamster cages usually have several rooms connected with plastic tubing, so the hamster can spend his days and nights running from room to room. They are hard to clean and usually way too small for hamsters. Even by connecting several critter trails (or similar cages) together your hamster will not be happy as it does not have a big running space and you can not fit a lot into these cages. Additionally, they are hard to assemble and are usually not tall enough to add big wheels or enough bedding. A wire hamster cage. Especially when your hamster is a baby, make sure that it cannot squeeze through the wires. Hamster cages make a comfortable home for hamsters. These cages are well ventilated, but you have to be careful not to put your hamster in a drafty area. The area around wire hamster cages can get a little messy, since hamsters like to dig in their bedding and pitch it through the wire. Make sure NOT to get a wire cage with a wire bottom. It can hurt your hamster's feet. However, most wire cages sold by pet stores are way too small for hamsters.,   The best hamster cage is the biggest you can reasonably afford. The RSPCA recommend that the minimum size of cage for a Syrian hamster should be 75cm x 40 cm  x 40 cm. (29 ½ inches x 15 ¾ inches x 15 ¾ inches).  A great cage is the IKEA Detolf as it provides the hamster with...

Summary in Russian:

Выберите клетку для своего хомячка. Если у вас несколько хомяков, оборудуйте клетку для них. Купите наполнитель для хомячка. Подумайте, в каком месте поставить клетку. Постоянно поддерживайте чистоту в клетке у хомячка.


Article in English: Dye the blocks as you make them by adding colored water to the snow, spritz colored water from a spray bottle, or mix food coloring in with the cold water you pour over as a finish. Low-powered lights generate minimal heat to reduce melting. If there's an abundance of snow, make guardian snowmen or turrets for your fort. Add some furniture if you have room. Carve designs into the exterior of the walls to customize your construction.

Summary in Russian:

Чтобы покрасить форт, опрысните его холодной водой с пищевым красителем. Чтобы подсветить свой форт, обтяните его маломощными светодиодными лампами. Украсьте форт флагами, снеговиками или другими декоративными элементами.


Article in English: Dye the section of hair you have selected with the base dye as listed above. This step includes following the dyeing instructions and washing your hair out as prescribed by the dye box. If you are doing a large section of your head, begin work on half of the section. This will hold it in place while you paint. If you do not have cardboard or something hard and flat to use, you can use your palm. Note that the pattern might not come out as perfectly as you would like.    Follow the same steps listed in the above section.

Summary in Russian:

Выполните действия, перечисленные в разделе предварительной подготовки. Расчешите окрашенную прядь. Свяжите нижнюю часть волос лентой и прикрепите с помощью липой ленты к картону. Нанесите пятна на выбранную часть волос. Промойте волосы, как положено после окраски. Готово.


Article in English: Dynamic stretches, such as walking lunges and bodyweight squats, are a good warm-up before a practice or conditioning workout that will also increase the flexibility and range of motion in your joints. Before stretching, warm up your muscles by doing jumping jacks or jogging in place. Swing your arms in wide circles to get your blood flowing. Then, allow 5 minutes for dynamic stretches before working out or before a game. Many soccer players go jogging or running to increase their cardiovascular endurance. However, while it's true that you do a lot of running during a soccer game, it isn't nonstop running. Rather, you're starting and stopping, jogging, sprinting, walking, and changing directions frequently. Interval training prepares you for this.  Interval training naturally includes high and low intensities of activity, similar to the way you move during a game. When choosing interval exercises, focus on those that mimic movements you would be likely to use during a soccer game. During the off-season, a 30-minute interval training session 3 or 4 days a week can help keep you in shape. Compound exercises, such as squats, lunges, and push-ups, work more than one joint and muscle group. These exercises automatically balance the strength of opposing muscle groups, which can help prevent injury.  The majority of your exercises should be bodyweight exercises, or use free weights for resistance. Try to do strength training 2 or 3 days a week in the off-season. During the season you can still get in at least 1 strength training session a week, but don't overdo it. Move your whole body to strengthen all muscle groups, but put your primary focus on your lower body and your core. Alternate between two-footed, single-foot, and crossover jumps, gradually increasing the speed at which you jump. Even if you don't have a jump rope, you can mimic the movement.  Using a weighted jump rope allows you to build strength and balance in your upper body and core. Start jumping rope for 15 minutes 3 or 4 days a week. Gradually...

Summary in Russian:

Повышайте подвижность с помощью динамических разминок. Повышайте выносливость с помощью интервальных тренировок. Используйте базовые упражнения для силовой подготовки. Прыгайте на скакалке, чтобы развивать скорость и координацию ног. Выполняйте плиометрические упражнения для развития скорости и маневренности.


Article in English: Dyslexia is characterized by problems decoding and processing language, so symptoms will appear in areas other than just reading. One or two symptoms is not necessarily indicative of dyslexia, but if your child has many of these symptoms, you may want to speak with your child's pediatrician.  Delayed speech (though this can have many other causes). Consult your pediatrician if you are concerned about your child's speech development.   Difficulty pronouncing words, including letter switching – i.e. “mawn lower” instead of “lawn mower.”  Difficulty breaking down words into sounds as well as the reverse, the ability to blend sounds to make words when speaking.  Difficulty with rhyming words together. Because children with dyslexia have difficulty with phonological processing (the manipulation of sounds) and rapid visual-verbal responding, they may exhibit some difficulties in basic learning, including:   Slowness to build their vocabulary. Usually dyslexic pre-school children only say a small number of words.  Slow recall of sounds, letters, colors, and numbers. Dyslexic children may also  be slow to name even objects familiar to them.  Difficulty in recognizing their own names.  Difficulty rhyming or reciting nursery rhymes. Difficulty remembering content, even from a favorite video. Note that writing errors are not necessarily indicative of dyslexia in pre-schoolers. Many kindergarteners and first-graders reverse their letters and numbers as they are just learning to write. However, this can be a sign of dyslexia in older children and if the reversal of letters and numbers in writing persists, your child should be tested for dyslexia. Because dyslexia includes problems with spatial organization and fine motor control, it can also have physical manifestations in young children, including:  Slowness to develop fine motor skills, such as holding a pencil, book, using buttons and zippers, or brushing teeth.  Difficulty knowing left from right.  Difficulty moving to the rhythm with music. If you are concerned that...

Summary in Russian:

Обратите внимание на трудности в речи и восприятии сказанного. Обращайте внимание на трудности в обучении. Обращайте внимание на физические симптомы. Обратитесь к педиатру.


Article in English: E.g. Windows users: C:\mysql\bin\mysql.exe  E.g. Linux/Unix users: /usr/local/mysql/bin/mysql mysql -h hostname -u username -p db_name -e "query" where   host is the machine where the MySQL server is running  username is the MySQL account you want to use -p will make mysql prompt you for the MySQL account password. db_name is the name of the database to run the query in, and, query is the query that you want to run.

Summary in Russian:

Найдите программу MySQL (Должна быть в подкаталоге под названием «bin» в каталоге, куда была установлена MySQL). Запустите mysql - В командной строке введите: Введите свой пароль. MySQL должно вернуть результат запроса.


Article in English: EML files are essentially emails in file form. The easiest way to open them is to use an email client such as Outlook, Outlook Express, Windows Live Mail, or Thunderbird. For most newer versions of these programs, EML files should be automatically registered so that double-clicking the file opens it.  When you open the EML file in an email client, you will be able to download any attachments that are included in the file, as well as view the proper formatting and pictures. If you don't have an email client, or can't open the files in your email client, read on. EML files are very similar to MHTML, and changing the file extension to *.mht will quickly convert it into a format that can be opened in Internet Explorer. While other web browsers can open MHT files, Internet Explorer is the only one which will format them correctly. This method won't allow you to download any attachments.  Enable file extensions if you have them hidden. In Windows 8, you can check the "File name extensions" box in the View tab of any Explorer window. In older versions of Windows, open the Control Panel and select Folder Options. Click the View tab and uncheck "Hide extensions for known file types". Right-click on the EML file and select "Rename". Delete the .eml extension and replace it with .mht. Windows will warn you that this could cause problems with the file. Confirm that you want to change the extension. Open the file in Internet Explorer. This will usually be the default program for MHT files. You can right-click the file, select "Open with", and then choose Internet Explorer from the list. Internet Explorer will display the MHT file in virtually the same format as the EML file would appear in a mail client. Available for free from the developer site. http://www.freeviewer.org/eml/  Now browse to the folder where your EML files are located. Double Click on that folder. Now all EML Files will get populated in order. At this point you can click on any EML message to view them. You can also view any associated attachments of...

Summary in Russian:

Откройте файл в почтовом клиенте. Измените расширение файла, чтобы открыть его в браузере. Скачайте и установите программу FreeViewer EML File Viewer. Просмотрите файл как обычный текст.


Article in English: EXE files are Windows executable files, and are designed to be run as programs. Double-clicking any EXE file will start it.  If the EXE file was downloaded from the internet, you'll be asked to confirm that you want to run it. Be wary when running EXE files from unknown sources, as this is the easiest way to get infected with a virus. Never open an EXE file downloaded as an email attachment, even if you know the sender. EXE files may not run properly if they were designed for an outdated version of Windows. You can try adjusting the compatibility settings by right-clicking on the file, selecting "Properties", and then clicking the Compatibility tab. You can set what version of Windows you want run the EXE file as, but this is not guaranteed to solve the problem. If you get error messages when you try to run an EXE file or nothing happens, there may be a problem with your Windows registry settings. Editing your registry may seem a little daunting, but it should only take a few minutes. To open the Registry Editor, press the Windows key + R and type regedit. HKEY_CLASSES_ROOT\.exe. Use the navigation tree on the left to open this directory. This will open a new window. exefile into the "Value data" field. Click OK to save the changes. HKEY_CLASSES_ROOT\exefile. Use the navigation tree on the left to open this directory. This will open a new window. "%1" %* into the "Value data" field. Click OK to save the changes. KEY_CLASSES_ROOT\exefile\shell\open. Use the navigation tree on the left to open this directory. This will open a new window. "%1" %* into the "Value data" field. Click OK to save the changes. After editing the three entries above, close the Registry Editor and reboot your computer. You should be able to open EXE files again. It is highly recommended that you try to track down what caused this problem in the first place. You may have a virus or malware infection, which could cause the same problem again in the future. Click here for instructions on finding and removing viruses.

Summary in Russian:

Дважды щелкните по EXE файлу, чтобы запустить его. Откройте редактор реестра, если вы не можете запустить EXE файл. Откройте папку . Щелкните правой кнопкой мыши по записи «(По умолчанию)» и выберите «Изменить». В строке «Значение» введите . Откройте папку . Щелкните правой кнопкой мыши по записи «(По умолчанию)» и выберите «Изменить». В строке «Значение» введите . Откройте папку . Щелкните правой кнопкой мыши по записи «(По умолчанию)» и выберите «Изменить». В строке «Значение» введите . Перезагрузите компьютер.


Article in English: Each German-speaking country has its own particular greetings. Yet no matter where you are, the following standard greetings will work.  "Guten Tag" (goo-tehn tahg), “Good day.” Use this as a general way of saying “hello” during daytime hours. "Guten Morgen" (goo-tehn mor-gen), "Good Morning." "Guten Abend" (Goo-tehn Ah-bend), "Good evening." "Gute Nacht" (goo-teh nah-cht), "Good night” (usually said to close family only, when going to bed). "Hallo" (hah-low), “hello.” This is basically used anytime, anywhere. In Austria greetings such as "Servus" or "Grüß Gott" "Greet god" are common. There are two easy ways to say “My name is…” in German:  "Ich heiße [insert Name]" (“ich hi-seh [Name],” literally “I am called…”) “Mein Name ist [insert Name]” (“mine nam-eh ist [Name],” literally “my name is…”). For example, say either “Ich heiße Andreas” or “Mein Name ist Andreas” to mean “My name is Andreas.” In German, as in many languages, you will often need to differentiate between acquaintances and strangers (formal) and people you know well (informal) when speaking.  To ask someone’s name, for example:  "Wie heißen Sie?" (vee hi-sehn zee), “What is your name?” (formal) "Wie heißt du?" (vee heist du), “What is your name?” (informal) As with greetings, goodbyes may vary somewhat depending on where you are or who you are speaking to. Generally, however, you can’t go wrong with these:  "Auf Wiedersehen" or (owf vee-dair-zayn), "Good-bye!" "Tschüss!" (choos), "Bye!" “Ciao!" (chow), "Bye!"  This Italian phrase is often used by German speakers (mainly children) to say goodbye.

Summary in Russian:

Используйте стандартные формы приветствия. Представьтесь и спросите, как зовут собеседника. Запомните разницу между формальным и неформальным обращением по-немецки. Попрощайтесь.


Article in English: Each channel you create will have an individual account on YouTube and Google+.  This is only available if you have multiple channels. To switch accounts, click the image next to your name in the upper-right corner of the YouTube page. Select the channel you want to remove. Click the Gear icon beneath your channel's name. This is located underneath your channel's name in the Overview section of the Settings page. You will need to sign in again with your base Google account, and then the "Delete channel" page will open. You will be shown how many videos and playlists will be deleted, and how many subscribers and comments will be lost.  Click the "Delete channel" button again to delete the channel. Your Google account will not be deleted. Even though the channel has been deleted, you can still log in to YouTube with your associated Google+ page, which has the same name. To completely erase it, you'll need to open the Google+ site. You cannot delete your Google account's base Google+ profile.

Summary in Russian:

Войдите на YouTube-канал, который хотите удалить. Щелкните по изображению своего профиля в правом верхнем углу страницы YouTube. Нажмите «Дополнительно». Нажмите «Удалить канал». Откройте сайт Google+. Перейдите на страницу Google+, которую хотите удалить. Наведите курсор на главное меню и выберите «Настройки». Прокрутите вниз и нажмите «Удалить страницу». Подтвердите, что хотите удалить страницу, и нажмите «Удалить страницу». Установите флажок у каждого сервиса, доступ к которому потеряете, а затем установите флажки, чтобы подтвердить, что хотите удалить страницу Google+.


Article in English: Each day, wake up before the start of Fajr (the dawn prayer) to eat the pre-dawn meal (Suhoor). If you prefer, you can stay up late and eat Suhoor before you go to sleep. Stay up to read a portion of the Qur'an before and after Fajr. Make sure to keep up a disciplined prayer schedule, and try to structure your day-to-day thoughts around holy things. Abstain from eating, drinking, smoking, and sex from dawn until dusk until the end of Ramadhan. Once the sun goes down, take iftar (the fast-breaking evening meal) with friends and family, and talk about what you have learned today.  Look up daily prayer times for your area at: https://www.islamicfinder.org/world/. The prayer times are dictated by the rising and the setting of the sun. If you live in a predominantly Muslim area, you may be reminded by prayer bells to take each prayer of the day. Make arrangements to give Zakaat al-Fitr on time. This can be done anytime before the 'Eid prayer. Fasting can throw off your normal eating and sleeping schedule, and you may need to get more sleep than usual in order to stay strong. Many people stay up late at night, then nap in the afternoon to stave off the hunger. Try to take naps midway through the day – even a half-hour power nap will leave you feeling refreshed.  Try not to sleep a lot because you'll miss the month of acceptance Instead spend your time reading Quran, making Iftar ,or even remembering Allah and his teachings. . Generosity is a central theme to the ethos of Ramadhan, and you can practice this community spirit in every single interaction with another person. You don't need to donate money: you can brighten someone's day with a smile or a few kind words. You can even give back to others simply by being patient and kind. Take this month as an opportunity to be the best sort of person that you can be.  Give your money. Try tipping service workers as an act of good faith; consider giving money or food to a homeless person. Volunteer your time. Serve food to the homeless, or restore a damaged ecosystem, or...

Summary in Russian:

Соблюдайте традиционный график Рамадана. Много отдыхайте. Будьте благородны и милосердны Узнайте, что делать, если вы не можете поститься. Поддерживайте водный баланс Сплотите сообщество. Не переедайте во время ифтара. Проведите немного качественного времени с Аллахом. Готовьтесь к Ночи Могущества (Лейлят аль-Кадр) в последние десять дней месяца.


Article in English: Each division must have at least one rhizome with healthy fibrous roots and several leaves. Position the knife between the leaves over the thick, fleshy crown and push the knife down through the crown. Each division must have a section of the crown where the roots originate and several healthy leaves. Each new division needs to have a few leaves with a healthy mass of roots attached. If a few roots remain attached between two sections, snip the connecting roots with scissors. Be sure to only repot or plant healthy divisions.  Discard the dead centers from clumping ferns and damaged or diseased rhizomes with dark, mushy, unhealthy-looking sections. Water the newly-planted or potted divisions generously right after planting them. Pour the water evenly over the potting soil until it drains freely from the bottom. Be sure to water them again when the top of the potting mix begins to dry. It takes time for the fern’s roots to recover and begin absorbing enough moisture so misting them each morning will help your plant get through the repotting phase. If your fern starts to drop their leaves, this is a sign they are not getting enough water. So if this occurs, increase how often you water them. The best times to divide outdoor ferns are in the fall when they lose their leaves after the first hard frost or very early in the spring when they begin to send up new shoots. This indicates that your fern has become pot-bound or has outgrown its container. Dividing the fern will allow you to cultivate new ferns to replace the pot bound one. Be very careful and gentle if you do any spring divisions of your fern as you don't want to damage any of the fern’s tender leaves. While ferns are generally hardy in USDA Hardiness Zones 3 to 12, their level of hardiness varies greatly from species to species. The Christmas fern (Polystichum acrostichoides) is able to survive winter temperatures down to -40 degrees Fahrenheit while Boston ferns (Nephrolepis exaltata), one of the most common houseplant ferns, is hardy only in Zones 10 to 12.

Summary in Russian:

Разрежьте корневища, чтобы разделить папоротник с корневищными корнями. Возьмите острый нож и разрежьте корни на несколько частей, чтобы разделить папоротник с кластерными корнями. Пальцами разделите корни папоротника с рассеянной корневой системой. Немедленно пересадите новые саженцы. Опрыскивайте новые растения каждый день в течение месяца, чтобы они получали достаточно влаги. Папоротники, которые растут на открытом воздухе, необходимо разделять осенью или ранней весной. Комнатные папоротники всегда разделяйте весной, когда горшок полон корней. Знайте, что морозостойкость папоротника определяется видом растения.


Article in English: Each of these options has its own advantages and disadvantages, so consider your situation before you decide to determine which method will work best for you.   Planting in the ground is great if you have good soil and don’t mind getting down on your hands and knees. It is often the best option if you want to grow large amounts of vegetables. Raised beds work well if you don’t have very good soil and/or you have a bad back. Container gardens are great if you only want to plant a few things or if you don’t have a yard to plant vegetables in. Make a list of all of the vegetables that you would like to grow. If you are new to gardening, then you might want to start by growing some of these vegetables, which are considered easy to grow.  Bush beans Beets Carrots Cucumbers Lettuce Snap peas Radishes Tomatoes Zucchini Yellow Summer Squash Herbs As you think about the vegetables you would like to grow in your garden, consider the following: space, time, light, and amount of vegetables you will eat.  Space. How much room do you have available to plant your vegetable garden? If you have a small space, you will need to limit the number of vegetables that you plant, or select a plant that takes up a small amount of space. Time. How much time do you want to put into your garden every day? The bigger the garden, the more time you will have to put into it. Amount of vegetables you will eat. How much will you and/or your family eat? A large garden may provide you with more vegetables than you will be able to consume each week. Whether you want to plant a vegetable garden in the ground or just plant some veggies in containers, you will need to find a spot that satisfies basic garden criteria.  Choose a spot where your veggies will get at least 6-8 hours of full sunlight each day. Choose a spot that you can reach with a hose. If you are planning a container garden, then you can just use a watering can. Choose a spot with good soil.  If you are planning a container garden, then just use good soil in the containers. If you are...

Summary in Russian:

Определитесь, как вы хотите выращивать овощи: Решите, что вы будете выращивать. Оцените площадь, время и потребление овощей. Выберите хорошее место. Составьте план огорода. Купите семена.


Article in English: Each packet contains about 1 tablespoon of gelatin. This is enough to set 2 cups (450 milliliters) of water. If you cannot find powdered gelatin, you can use gelatin sheets instead. To learn how to use those, click here. You will be adding 1 ½ more cups (337.5 milliliters) of water into the bowl later, so make sure that it is big enough. Do not use hot or warm water for this step. Try to sprinkle the gelatin as evenly as possible over the water; any clumps will prevent the gelatin from absorbing the water. After a few minutes, the gelatin will start to expand. This step is known as "blooming." If a recipe asks you to "bloom" gelatin, this is what it means. It will take about 5 to 10 minutes for the gelatin to finish blooming. Pour the water into a saucepan, and place the saucepan on the stove. Heat the water over medium heat until it begins to simmer. Do not use boiling water, as this will ruin the gelatin. You can use a spoon, fork, or whisk. Lift the spoon out of the gelatin from time to time to see if the powder has melted. If you see any specks or granules on the spoon, keep stirring until you don't see anymore granules. You can use shaped molds, cups, or small bowls. You may want to lightly grease the inside of each mold with a flavorless oil; this will make it easier to remove later on. Once the gelatin is firm, you can either take it out of the mold, or serve it in the cups or bowls.

Summary in Russian:

Приобретите несколько пакетиков порошкового желатина. Налейте ½ стакана (120 миллилитров) холодной воды в большую миску. Разорвите пакетик с желатином и высыпьте его в воду. Доведите 1 ½ стакана (360 миллилитров) воды до медленного кипения. Залейте горячую воду в желатин. Перемешивайте воду, пока в ней не растворится желатин. Перелейте желатин в формы. Поставьте желатин на 4 часа в холодильник, прежде чем использовать его для сервировки блюд.


Article in English: Each person has a unique set of love languages, things that can touch their heart that they feel loved and cherished, while other expressions perhaps don't excite at all. The most common are probably: kind affirming words (not pure flattering), time priority, actions of service, gifts, physical touch, really understanding the other, remembering details once told, and showing no regard to obvious faults. E.g. a flower can for a lady mean as much as a home-cooked meal means to a typical man, and as little vice versa. Explain your own love language too, that she will not feel bad if she does things with a kind intention that don't make you excited. Kind massage is however a trump card, few people dislike it - if the situation is appropriate - perhaps starting with the feet is less intimidating, and a pure gesture of thoughtfulness without erotic associations. Girls know that guys can "show love" in order to get sex, and will feel used and cheap if that is perceived. If she feels disrespected once, it can create fear in her heart, that it will happen again. Never think that "sex" is at all the same as "making love" to a woman - make sure it will be for HER. Show love to make her feel fulfilled, and sooner or later she cannot resist, but wants to show love in her own way, which a guy really understands...

Summary in Russian:

Не действуйте предсказуемо и не считайте девушку предсказуемым человеком, но различайте ее эмоции и делайте сюрпризы.


Article in English: Each person requires a different amount of calories each day. Depending on your activity level, pick a daily allotment and stick with it. To lose 5 pounds a week, you must burn 2,500 calories a day, which is very difficult. Calculate how many calories you need to eat and how much you'll need to exercise to meet your goal. . This keeps you accountable, because you must record every nibble (even just a bite of a chocolate bar!). It also allows you to see any patterns or places where you can make changes if you aren't losing weight.  Don't miss a meal! Staying conscious of your eating habits is the first step to changing them. Work with a friend. Having someone else look over your food journal (and looking over theirs) will help motivate you to stay on track. Consider using an app on your smartphone, like MyFitnessPal, which makes it easy to track your calories throughout the day, as well as exercise and hydration. Healthier foods fill our stomachs up faster. If you feel full and content, you'll be less tempted to graze in front of the fridge.  Stock up on fruits and veggies. Let's say you eat 400 calories-worth of junk food. You're probably going to be going back to the fridge in minutes. That's because the oils in junk foods aren't filling. They literally take up less volume in your stomach than fruits and veggies do. To eat 400 calories-worth of lettuce, you'd have to eat about 65 pounds of it.  Avoid processed goods. They've lost 90% of their nutrients already. These foods leave you craving more because they don't satisfy any of your nutritional needs. Consume the rainbow. Americans tend to eat a very "white" diet. Eat foods of every color to ensure you're getting the proper amount of vitamins and minerals. In addition to fruits and vegetables, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat are all recommended for rapid weight loss. . And then drink some more. A glass of ice cold water will boost your metabolism (your body works to warm it) within...

Summary in Russian:

Подсчитывайте калории, которые потребляете. Ведите дневник питания Придерживайтесь сбалансированного питания. Пейте воду Обязательно завтракайте Сопротивляйтесь соблазнам. Не ешьте, если действительно не голодны.


Article in English: Each player should assess the cards in their hand and find the pairs. Place each pair face-up in front of you. If you have three of the same card, remove two and keep the other in your hand. If you are using a standard deck, you should match the cards by rank. This means that two sixes would make a pair, regardless of their colors. For example, a six of hearts and a six of diamonds would make a pair, because they are both red. However, a six of hearts could not pair with a six of spades, because the six of spades is black. The dealer should fan out the cards so that the player can see the back of each one. The player to the left of the dealer should pick any card they want from the dealer's hand. Then, without showing anyone the card, they should add it to their own hand. If the card makes a pair with any of their current cards, they should put the pair down in front of them, face-up. The player that just picked a card from the dealer should hold out their cards to the player on their left, and that player should select a card and check for pairs. Go around the circle until the last pair has been made. The player holding the Old Maid card, which has no pair, is the loser--everyone else wins! Remember, don't show your unpaired cards to anyone else! Since the person with the Old Maid loses, you'll want to develop tactics to get the person to your left to take it. You might want to hold the Old Maid card a little higher than the others. Or, you can get fancy and try out some reverse psychology techniques. Try to “hide” your Old Maid card so it seems like you don't want them to pick it. They may think it's a regular card and grab it! If the player to your left always picks a card from the same location in your hand, try putting the Old Maid there. After a couple of rounds, you might want to change the game to keep things lively. You could reverse the rules so that the person left with the Old Maid is the winner. You could also give the Old Maid a different name, like Smelly Sock. Get creative!

Summary in Russian:

Отложите парные карты в руке. Чтобы усложнить игру, делайте пары из карт, совпадающих и по рангу, и по цвету. Теперь сдающий должен протянуть свои карты лицом вниз игроку слева. Позвольте игроку слева от сдающего выбрать карту. Продолжайте движение по часовой стрелке до тех пор, пока не останется одна карта. Выработайте стратегию. Внесите поправки.


Article in English: Each puppy will come out in a placental membrane that the mother should tear open before she severs the umbilical cord. After this, she should begin licking the puppy to stimulate its breathing. If she neglects to perform these actions, then you’ll need to do it to save the puppy.  The membrane has enough oxygen for a few minutes, so you don’t have to act immediately, but pay close attention. If you must do it, tear the sac close to the puppy’s head and peel it until you can easily remove the puppy.  Fish any mucus or other fluids from the puppy’s mouth and nose, and then rub the puppy with a warm clean towel to stimulate breathing and circulation. Use the unwaxed dental floss to tie off the umbilical cord roughly two inches from the puppy’s abdomen, and iodine along the cut to help avoid the puppy developing any infections. Puppies should nurse from the mother very shortly after birth. Suckling at this point provides the puppies colostrum, which is like milk, but it also contains antibodies from the mother to help the puppies prevent any infections as their own immune systems develop. Newborn pups cannot yet control their body temperatures, so you must provide a warm environment. Keep the space 85-90°F for the first five days. After the first five days, you can slowly reduce the space to 80°F at day ten and then down to 75°F by the end of the puppies’ fourth week. Canine mastitis is always a possibility for nursing mothers in the first several weeks after whelping. The breasts should be warm and enlarged, but with canine mastitis, you may notice that they are red, dark, hot, or produce a painful reaction in the mother. Consult a vet immediately if this is the case. She may not eat much for several days after whelping. Once she starts eating again, ensure that you’re providing a diet high in calcium, phosphorous, and vitamin D. This will prevent the possibility of eclampsia.  If you’re giving her a high-quality diet, then the necessary amounts should already be present in her current food. Symptoms of...

Summary in Russian:

Убедитесь, что собака выполняет все свои естественные функции. Отрежьте пуповину. Позвольте суке прокормить щенков. Сохраняйте тепло. Следите за роженицей во время кормления. Обеспечьте матери послеродовую диету. Позаботьтесь об осиротевших щенках.


Article in English: Each section’s heading should start with a capitalized Roman numeral (I., II., III., etc.) and contain the topic of that paragraph. Label subheadings with capitalized letters (A, B, C, etc.). Secondary subheadings begin with lowercase numerals (i., ii., iii., etc.) and tertiary subheadings begin with lowercase letters (a., b., c., etc.). The Introductory Paragraph should start general and end specific.  The very first sentence can be anything from a question or an observation, as long as it gets the reader’s attention. The following sentences must then narrow the topic down to a very specific point: the thesis. As you narrow the topic down, you must of course mention the primary text which your paper is concerned with. If necessary, you may also mention a secondary source that you feel is important to your central argument. Body paragraphs contain the substance of your argument.  In a standard 5 paragraph essay, you will have 3 body paragraphs to develop your argument. Each body paragraph must explore a distinct idea that supports your thesis and include evidence from the text and or secondary sources. For a fully developed argumentative essay, you may include counter-arguments to your thesis and subsequent refutations. A proper conclusion should provide a sense of closure while also leaving the topic open to further exploration. Do not simply restate the thesis. Your conclusion should return to the thesis with a deeper understanding as a result of the arguments and evidence of the body paragraphs.

Summary in Russian:

Начните  с римской цифры I. Вступление: Основной текст: Заключение:


Article in English: Each side of the tower should be two blocks wide and 28 blocks tall. This will create a 28-block-tall tower with a two-by-two space in its center. Add seven blocks to both blocks on each side of the top of the tower. This should result in four branches of eight total blocks in length pointing out from the center hole of the tower. Each branch will need a two-block-tall wall around it to prevent mobs from jumping out once they fall in. To increase the surface area upon which mobs can spawn, add cobblestone between each of the branches to create a large, rectangular platform. The cobblestone you use here should be placed at the height of the top of the walls that you built around the branches. This wall should be two blocks tall to prevent mobs from exiting the mob spawner. You can also use a fence for this step. Select the bucket of water in your inventory, then select each of the two blocks at the furthest end of each branch. This will create a stream of water that runs from the end each branch toward the center of the spawner, stopping right before it reaches the center hole. Eight blocks is the maximum distance that one block of water will travel over flat land before stopping.

Summary in Russian:

Постройте башню. Приделайте боковые дорожки к вершине башни. Постройте стену вокруг каждой дорожки. Заполните область между дорожками. Постройте стену вокруг созданной платформы. Добавьте воду в дальний конец каждой дорожки.


Article in English: Each time the process moves from one person or team to another, consider whether someone should examine the work in progress to see if it is ready to continue. Is quality often sub-par after a specific step, such as a step usually performed by an inexperienced team member? Which processes have the highest overall effect on quality, and might need extra attention? If you do decide to recommend a quality review step in this process, make the criteria for "advancement" to the next stage clear. Don't leave people guessing what quality standards are in use. If your diagram or document contains two identical tasks, consider whether this is useful or inefficient. Sometimes, it's good to repeat a task for better quality control (for instance, two departments inspecting a product at different stages). However, simple tasks such as proofreading shouldn't occur more than once in the process. Suggest that one of the duplicate steps be removed from the process procedure. Your document might show that person A and person B transfers responsibility for the process back and forth several times. Is it possible to reduce the amount of unnecessary transfers? If you can reorganize the process, person A might be able to do several tasks in one period, then hand it to person B.

Summary in Russian:

Определите участки, где полезно было бы провести контроль качества. Поищите дублирующиеся задачи. Поищите ненужные движения между отделами.


Article in English: Each time you take a bite of food, slow down your chewing. Take a moment and savor the taste. Try to appreciate each of the different flavors and textures on your tongue. This is called mindful eating. It can help you take more joy in your food. Mindful eating can help you feel full faster, reducing how much you eat. It will also increase your satisfaction with the meal that you just ate. Fruits and vegetables contain important vitamins, minerals, and other nutrients that will keep you healthy and happy. A diet high in fresh produce forms the basis of a healthy diet.  A single serving size of vegetables is 75 grams (2.6 oz). This is roughly equal to 4 spears of asparagus, 2 medium-sized whole carrots, 20 green beans, or 16 small florets of broccoli. A single serving of fruit is 150 grams (5.3 oz). This could be 1 medium-sized apple, a banana, 32 grapes, or 1/8 of a melon. Fiber is a great way to full faster, and it also helps maintain the health of your gut. This, in turn, can affect your mood and mental health. Switch out your white, processed grains for brown, whole grains. Women should eat 25 grams of fiber a day, and men need 38 grams a day. Look for foods high in fiber, such as:  Whole wheat bread Brown rice Whole wheat pasta Beans, lentils, and other legumes Vegetables like broccoli, Brussels sprouts, and artichokes Fruits like berries and apples A deficiency in Omega-3 fatty acids may contribute to low or unhappy feelings. Omega-3 fatty acids provide a range of benefits, including a stronger heart. Aim for at least 1.1 grams a day for women and 1.6 grams for men. Look for foods rich in Omega-3s, such as:  Fish Walnuts Tofu Spinach Kale Eggs Fast food may be an easy option, but it can have negative effects on both your mood and your health. Processed foods are often higher in calories, sodium, and unhealthy fats. Cook your own food or eat fresh choices whenever possible. It is okay to indulge in treats occasionally. Just don't make it a regular habit. If you're craving a beloved comfort meal, see if you...

Summary in Russian:

Практикуйте осознанное питание, чтобы увеличить ощущение удовлетворения. Включайте в свой рацион 5–6 порций фруктов и овощей каждый день. Включайте в свой рацион продукты с высоким содержанием клетчатки. Включайте в свой рацион продукты, которые богаты Омега-3 жирными кислотами. Исключите из своего рациона обработанные продукты и фаст-фуд. Замените вредные продукты здоровыми ингредиентами.


Article in English: Each triangle has to be exactly the same size to make a perfect pyramid. Measure your base first and then draw a line extending from the center. Use a ruler as a straight edge to draw connecting lines between the top of your center line and each end of the triangle's base. To make a medium-sized pyramid, make each triangle 8 inches (20 cm) wide and 12 inches (30 cm) tall from the center. Place your cardboard on a stable work surface and hold it in your nondominant hand. Use your dominant hand to cut along each side of each triangle. Continue cutting until you have 4 triangles of equal sizes. If your cardboard is too thick to be cut with scissors, put a cutting board down and lay each piece of cardboard flat. Use a utility knife to cut each triangle out by dragging it through the cardboard along each section of your outline. Plug in a glue gun and set it down nearby to let the glue heat up. Use both hands to hold 2 triangles with their bases flat on the work surface and lean them together so that 2 of their edges meet. Use your nondominant hand to hold them together near the top as you grab your glue gun. Pull the trigger on the glue gun as you slide it along the edge where your 2 faces meet. Hold your 2 sides still for 45-60 seconds to give your glue time to initially dry. Set your 2 pieces aside and leave them for 10-20 minutes to let the glue fully set. Glue the other 2 sides together the same way and let them air dry. Once you have 2 pieces, arrange them in the center of your work surface so that each remaining edge is connecting. You should be looking at an unglued pyramid at this point. Use your glue gun to run hot glue along the 2 remaining edges and let it dry for 10-20 minutes. After you put glue along the 2 remaining edges, lightly press your pieces together for 30-45 seconds to keep any gaps closed as it dries. You can draw your base out so that it fits perfectly around your pyramid by holding your glued triangles in place and using the base of each face as a straight edge. You can also choose to...

Summary in Russian:

Начертите на листе картона 4 одинаковых треугольника. Вырежьте треугольники ножницами или универсальным ножом. Склейте два треугольника вдоль края с помощью клеевого пистолета. Соедините два других треугольника и склейте их. Начертите и вырежьте квадратное основание пирамиды. Проведите водостойким маркером вертикальные и горизонтальные линии, чтобы изобразить каменные блоки. Нанесите на каждую грань клей с помощью ножа для масла или палочки от мороженого. Посыпьте пирамиду песком, чтобы придать ей реалистичный вид.


Article in English: Each wedding anniversary has a theme. You can find lists of these themes online. Some people say the 16th doesn't have a traditional theme, but others say it's wax.  For example, the first anniversary is traditionally paper. The second is cotton, the third is leather, the fourth is fruit or flowers, the fifth is wood, the sixth is sugar or iron. The seventh is wool or copper, the eighth is bronze or pottery, the ninth is pottery or willow, the 10th is tin or aluminum, the 11th is steel, the 12th is silk or linen, the 13th is lace, the 14th is ivory, the 15th is crystal. And, yes, the 16th is wax. Don’t worry, it gets harder than wax. The 19th anniversary is chili pepper. The traditional anniversary themes get a little goofy. After all, is your significant other really desiring chili pepper? How many people want a gift out of tin? Maybe wax doesn’t sound very romantic (although candles are always nice).  Thus, modern themes have emerged. The modern theme for the 16th wedding anniversary is often described as silver hollowware. Silver hollowware simply means hollow silver.  Some gift ideas for silver hollowware are a silver tea set, flask, ice bucket, silver locket, wine goblets, or a fountain pen. You could put flowers in a silver vase. Explain it to your significant other so it doesn’t seem like you’re choosing a theme without thought.  Historically, silver meant awareness, clarity, and vision! Silverware can also represent family and connectedness. It can symbolize union because people sit down together when they use it.  Don’t feel badly if you decide to mix it up. Instead of a solid or silver plated item, for example, maybe you just go with something silver colored. You could give your significant other a silver dipped flower or just anything with the precious metal.

Summary in Russian:

Выберите подарок из воска. Выберите серебряную посуду. Разберитесь в символике.


Article in English: Ear infections generally come on suddenly. A child with an ear infection may:  Complain of ear pain Pull at the ear Be unable to sleep Cry Be irritable Have trouble hearing Have trouble balancing Have a fever of 100 °F (37.8 °C) or more Have fluid leaking from the ear Not be hungry Have diarrhea or vomiting These devices, such as EarCheck, use sound waves to detect whether there is fluid buildup in the middle ear. The device reads the sound waves that are reflected back and determines whether there is fluid in the middle ear. If your child has fluid buildup, you should bring the child to the doctor. However, fluid buildup does not necessarily mean that there is an ear infection.  You can purchase an electronic ear monitor online or at your local pharmacy for approximately $50. Make sure you follow the directions carefully, and use caution when using these on young children. Even if your child’s reading comes back as not reporting fluid buildup, you may still want to bring her to the doctor if she is having concerning symptoms to make sure there are no other problems causing her symptoms. Your doctor will likely want you to bring the child in so his ears can be checked. Your doctor is particularly likely to recommend this if:  Your child's pain is very bad Your child's pain has continued for more than 24 hours Your child has recently had a cold, flu, or other infection There is fluid coming out of the child's ear The doctor will use an otoscope, and sometimes a pneumatic otoscope to look into your child’s ear. The device allows the doctor to see the eardrum, and also can be used to blow a small amount of air against the eardrum. The doctor when watches to see if the eardrum moves. This will not hurt.  If the ear doesn’t move as much as usual, or doesn’t move at all, it means that fluid has built up behind the eardrum. However, the most important part of the exam is your doctor seeing what the ear drum looks like through the otoscope. Signs of infection are if the ear drum is red, swollen, or has yellow fluid...

Summary in Russian:

Выявите ушную инфекцию у своего ребенка. Проверьте ухо ребенка с помощью электронного ушного монитора. Проконсультируйтесь с врачом. Врач осмотрит ухо ребенка. В случае рекомендации врача пройдите дополнительные анализы.


Article in English: Ear piercings are the most common type of body piercing. You'll see pierced ears at church and at a punk rock concert. Most schools and jobs allow pierced ears, but they can also be be covered with hairstyles quite easily.   Pros: Stylish and simple, a basic ear-lobe piercing is a good intro. If you want something a little more wild, you can get your lobes pierced multiple times, or stretch your piercings with gauges after they heal.  Cons: Lobe piercings aren't the most exciting choice, if you're looking for something a little more "out there." Still, it is a good introduction. The cartilage high on your ear is commonly pierced, versatile, and relatively painless. This area of the ear makes for an excellent and trendy piercing option.   Pros: You're piercing through thin cartilage, and helix piercings are relatively simple and easy to clean. It's also versatile enough to connect to other piercings, though it stands out from a traditional lobe piercing. You can pierce the helix or the antihelix, slightly lower on the ear.  Cons: This piercing sticks out a little more on your face, though it is easy to cover with certain hairstyles. The tragus is the cartilage in front of the ear canal, which partially covers it like a small flap. While this is a somewhat difficult piercing, it stands out a lot and offers a unique piercing option.   Pros: This advanced piercing stands out from the crowd. A small, tasteful stud or ring in the tragus can be a big statement. It's also a little painful, which can be a good way to show off your tolerance.  Cons: Because the cartilage is a little thicker than the top of the ear, this piercing hurts. Tragus earrings are also susceptible to wax build up, making frequent cleaning a necessity. This piercing can also be somewhat uncomfortable when wearing headphones, especially ear-buds. The fold just about the tragus is the "daith," which is usually a little easier and less painful to pierce, but looks quite similar to the tragus piercing. Think about a daith, if you're concerned about...

Summary in Russian:

Вы можете просто проколоть мочку уха. Возможно, вам понравится прокол завитка ушной раковины. Также вы можете проколоть козелок. Возможно, вам понравится прокол завитка ушной раковины. Возможно, вас заинтересуют хрящевые проколы.


Article in English: Eastern emoticons originate from southeast Asia. they are typically written "front-facing", as opposed to the horizontal orientation of Western emoticons. Much more emphasis is put on the eyes, which are used to convey the emotion.   Many Eastern emoticons use non-Latin characters. This gives the writer a much larger range of designs that can be created, but some computers may not be able to properly display all of the characters. Many Eastern emoticons are surrounded by ( ) to denote the outline of the head or body. It's up to you whether or not you want to include it. Some emoticons work better with or without it. Both Windows and OS X have a Character Map (Character Viewer in OS X) that allows you to browse through all of the fonts on your system to find specific characters. Use this to find characters to create your emoticons with, but remember that the other person won't be able to see it unless they have that same font installed.    Windows - Press ⊞ Win+R and type charmap to open the Character Map. Use the menu at the top to switch between your fonts. Search for and download a font called "Code2000" for access to nearly any Eastern symbol. Click here for instructions on installing fonts.  Mac - Click the Apple menu and select "System Preferences". Click "Keyboard", select the "Keyboard" tab, and then check the "Show Keyboard & Character Viewers in menu bar". Click the new icon that appears next to the clock, and select "Show Character Viewer". OS X comes with all of the fonts you need to make most Eastern emoticons.      Emotion/Object Emoticon    Smile/Joy    ^_^ (^_^) *     Troubled/Angry    (>_<)     Nervous    (^_^;)     Sleepy/Annoyed    (-_-)     Confused    ((+_+))     Smoking    o○ (-。-)y-゜゜゜     Octopus    Ｃ:。ミ     Fish    >゜)))彡     Bow    <(_ _)>     Wink    (^_-)-☆     Cat    (=^・・^=)     Excited    (*^0^*)     Shrug    ¯\_(ツ)_/¯     Headphones    ((d[-_-]b))     Tired    (=_=)     Table-flip    (╯°□°）╯︵ ┻━┻     Rage    (ಠ益ಠ)     "Do it"    (☞ﾟヮﾟ)☞     Ultraman    (o      Look of...

Summary in Russian:

Знайте, как вводить восточные смайлики.  Подумайте о том, чтобы включить в смайлик тело.  Используйте таблицу символов, чтобы найти символ.


Article in English: Eat fruits, vegetables, whole grains, lean proteins, and healthy fats (found in fish oil, olive oil, nuts, and seeds). Stay away from overly processed foods, foods with excessive sugar or salt, and foods with unhealthy fats (saturated and trans fats). Drink enough water during the day so that your organs don't have to fight to produce energy and perform their daily functions. You don't have to drink liters upon liters a day, but you should drink water when you're thirsty. Try drinking some warm water, as cold water is known to close up your veins.  Cut out the caffeine. If you can't live without it, at least minimize your intake. For instance, if you usually have two cups of coffee in the morning, have one instead. Or if you buy your coffee from a cafe somewhere, try switching to decaf or taking your coffee down one size. Reduce or cut out alcohol and other sugary drinks from your diet. Sodas and overly sweet drinks do not improve your circulation and have especially deleterious health effects. If you enjoy having a drink, 1 glass of red wine may improve circulation, but more will stress your system. Draw up a nice warm bath (with or without Epsom salts, which are healing mineral salts) and relax for 20 to 30 minutes. Fill up hot water bottles, cover if necessary to avoid burns and place on extremities to boost blood flow. Not only is smoking bad for your health, it also affects your circulation. Nicotine usage is among the leading causes of circulation problems. Over time, stress can have negative effects on the body's circulation. Find manageable, healthy ways to relieve stress, such as regular exercise, meditation techniques, and psychotherapy, among others.

Summary in Russian:

Ешьте здоровую пищу и избегайте вредных продуктов питания. Пейте правильно. Попробуйте принимать горячую ванну или другую тепловую обработку. Бросьте курить, если это к вам применимо. Найдите здоровый выход для стресса.


Article in English: Eat, go to sleep, and do regular family activities according to a predictable schedule. Routines and rituals help establish a family identify, reduce stress, and create a stable, comfortable environment.  In addition to improving communication, regular family meetings can be a major part of your family routine. Try to practice leaving work at work whenever possible, and focus on your family when you're with them. You don’t have to do the same thing every birthday or holiday. For instance, you could go to a family member’s favorite restaurant or do their favorite activity on their birthday. You’d be sticking to a tradition, but the activities would be varied. Parents work and kids have after school activities, so it’s tough to have breakfast and dinner together every day. However, do your best to eat together as often as possible. Family meals are a key routine and can help you stay involved in each other’s lives. When someone gets home from work or practice late, sit down with them while they have dinner, even if you’ve already eaten. Spending time together and having a conversation is more important than eating at the same time. Regular activities could include bike rides, walks, or playing cards or board games. If possible, dedicate at least an afternoon or evening per week for a family activity. Keep it low-key, and focus on having fun together and enjoying each other’s company. Few people actually enjoy doing chores, but sharing household responsibilities can help everyone in your family take pride in your home. Try to make it as fun as possible, such as by playing music or having contests.  For instance, whoever finishes folding their laundry first might get to pick out the movie you’ll watch together. Divide chores up into age-appropriate categories. After dinner, your youngest could wipe the table, your oldest could fill the dishwasher, and you could put away leftovers.

Summary in Russian:

Поддерживайте ежедневные и еженедельные семейные ритуалы. Превратите дни рождения и праздники в семейную традицию. Почаще собирайтесь вместе за обеденным столом. Находите время для регулярных семейных развлечений. Вместе занимайтесь домашними делами.


Article in English: Eating a balanced diet ensures that the right nutrients reach the bone marrow, where white blood cells are produced. Start by making sure to eat plenty of protein, which is the most important component of white blood cells. You can get protein from meat, dairy, eggs and vegetables. Avoid saturated fats, but eat plenty of unsaturated fats. Saturated fats increase the risk of heart disease, but unsaturated fats aid absorption of fat-soluble vitamins in the body.  These "good fats" are found in canola, olive, safflower, soybean, and cottonseed oils. Consuming appropriate amounts of wheat, corn, and cereals helps to create the energy required for the body to produce white blood cells. However, consuming excessive amounts of these foods will result in lower levels of T-lymphocytes (and thus lead to lower immune responses) There are a number of particular foods that can help. These include:  Garlic   Almonds   Kale   Navy beans   Reishi mushrooms   Blueberries and raspberries   Yogurt   Green, Matcha, and Tulsi teas Antioxidants are vitamins, minerals, and other nutrients that help repair damaged cells in the body. Examples of antioxidants are Beta Carotene, Vitamins C and E, Zinc, and Selenium. These nutrients can be found in certain fruits or vegetables, or can be taken with a supplement.  Beta Carotene is found in apricots, broccoli, beets, spinach, green peppers, tomatoes, corn, and carrots.   Vitamin C is found in berries, broccoli, nectarines, oranges, strawberries, bell peppers, tomatoes, and cauliflower.   Vitamin E is found in broccoli, carrots, nuts, papaya, spinach, and sunflower seeds.   Zinc is found in oysters, red meat, beans, nuts, and seafood.

Summary in Russian:

Потребляйте достаточное количество белка. Ешьте полезные жиры. Ограничьте употребление углеводов. Старайтесь включать в рацион другие полезные для иммунитета продукты. Принимайте антиоксиданты.


Article in English: Eating a diet rich in vitamins and nutrients can help fuel your training sessions and in turn help you get better at your sport. Foods that have moderate amounts of fat and are high in complex and simple carbohydrates are good choices to fuel your workouts. Stick to a diet of about 1,500-2,000 nutrient-rich calories a day, depending on how active you are. You'll want to eat a healthy mixture of carbohydrates and proteins for optimal performance. These can help fuel your workout and build your bones and muscles, which may help you get better at sports.  You want to eat both complex and simple carbohydrate, which your body can burn for fuel. Some examples of complex carbohydrates are: whole grain pastas, bagels, breads, and rice. Soft drinks, jams, jellies and candies are examples of simple carbohydrates.  You need to eat some carbohydrates if you are exercising for more than an hour. Eat something small like an English muffin with jelly or a cup of yogurt. You can also have one cup of 100% fruit juice. You'll also need to replenish carbs after a workout with similar foods.  Protein helps muscles grow and tissues repair, which may help you get better at a sport. You can get protein through lean meats and dairy. A key part of boosting your training is getting enough vitamins and nutrients to maintain your health. If you eat foods from the five food groups daily, you should be able to get enough nutrients. The five food groups are: fruits, vegetables, grains, proteins, and dairy.  Eat 1-1.5 cups of fruit per day, including examples like raspberries, blueberries, or strawberries.  Eat 2.5-3 cups of vegetables per day, including examples such as broccoli, asparagus, or peppers. Make sure to vary the vegetables you choose so that you get a range of nutrients. Eat around 5-8 ounces of grains per day, of which ½ should be whole grains. Foods like brown rice, whole wheat pasta or bread, and oatmeal contain complex carbohydrates to fuel your training.  Take in 5-6.5 ounces of protein per day. Lean meats like beef, pork,...

Summary in Russian:

Питайтесь правильно. Углеводы и протеины. Витамины и питательные элементы. Жидкость. Сократите количество кофеина, алкоголя и медицинских препаратов. Отдых. Восстанавливающий массаж.


Article in English: Eating a healthy diet in general can improve the strength of your lungs, and foods that are high in antioxidants are especially beneficial. Antioxidants have been shown to enhance lung capacity and improve the quality of breathing in patients. Blueberries, broccoli, spinach, grapes, sweet potatoes, green tea, and fish in particularly are high in anti-oxidants. Regular exercise will help keep your lungs working to their strongest capacity. You should aim for either;  At least 30 minutes of moderate aerobic activity (like walking, swimming or golf), four to five times a week.  OR At least 25 minutes of vigorous aerobic activity (like jogging/running, biking or playing basketball) at least three days per week. Smoking tobacco is one of the leading causes of chronic obstructive pulmonary disease (COPD). Smoking can also cause emphysema and lung cancer. The toxins from cigarettes can cause damaging inflammation in the bronchus, making it difficult to breathe.  To protect your lungs, do not use smokeless tobacco products such as chewing tobacco or snuff. These increase your risk of mouth cancer, as well as gum disease, tooth decay, and pancreatic cancer.  E-cigarettes may also be dangerous to your lung health  New studies have found that some companies use a  flavouring in e-cigarettes which comes from a toxic chemical called Diacetyl. This chemical has been linked to constrictive bronchiolitis, a rare and life-threatening form of non-reversible obstructive lung disease in which the bronchioles are compressed and narrowed by scar tissue and/or inflammation.  To detox your lungs, don't use any kind of smoking or tobacco product.

Summary in Russian:

Включайте в свой рацион продукты, богатые антиоксидантами. Занимайтесь спортом. Бросьте курить.


Article in English: Eating a healthy diet is only part of the battle. Eating on a scheduled regimen is equally, if not more, important. You should realize that eating too often or not often enough can cause gaps in your day, lowering metabolism and causing irregular cravings. It's important that we're nourished adequately throughout the day to prevent fatigue, grogginess and to perform at an optimal level.  It's important to eat regular, consistent meals each day.  In general, it's important to eat about every three to four hours.  Some people may prefer to have four or five small meals a day, whereas others may stick to three meals daily.  This timeline may differ for everyone, but it's still not healthy to skip meals. One study showed that when mice ate just one large meal per day and fasted the rest of the day, their insulin resistance and abdominal fat increased. Plan for quick or easy-to-prepare meals to make it easier to stay consistent with your eating schedule.  Foods like individual yogurts, fruit, nuts, hard boiled eggs, cheese sticks, or a protein shake are easy to eat on the run and require minimal prep work. When you're planning to eat more consistently, it's also important to eat the right foods in each of your meals.  This is especially true for breakfast.  This meal will pave the way for the rest of your day.  Studies have shown the breakfasts that are high in protein help lead to better hunger management during the day.  People felt more satisfied and showed reduced cravings during the day.  Breakfasts that also contained a high amount of fiber have been shown to be beneficial as well.  Fiber adds bulk to meals and takes longer to digest compared to low fiber foods.  This helps increase satisfaction and manage hunger throughout the day.  Examples of high protein, high fiber breakfasts include  a small whole wheat tortilla with scrambled eggs and cheese, cottage cheese topped with fruit, whole grain oats topped with dried fruit and nuts or a breakfast smoothie made with Greek yogurt and fruit. Many people think...

Summary in Russian:

Ежедневно соблюдайте режим питания. На завтрак употребляйте продукты, богатые белком и клетчаткой. Выбирайте полезные продукты для перекусов. Выделяйте для каждого приема пищи не менее 20 минут. Прекращайте есть, когда удовлетворяете чувство голода, а не испытываете чрезмерную сытость. Прививайте привычки правильного питания своим детям.


Article in English: Eating at home doesn't have to be less exciting than going out to eat. Eating at home will make you be a better cook, be more conscious about what goes into your food, and it can even create an intimate atmosphere for a date night or a social gathering. And, of course, it saves money too. If one of your biggest expenditures comes from going out to eat, try to cut down how many meals you eat out by two a week, and then reduce that number further until you see that you're happy if you only go out to eat once every week or two. Of course, sometimes you have to go out to eat -- for a coworker's goodbye party, or a friend's birthday, for example. When you do eat out, though, you can be conscious of what you spend. Don't show up starving or you'll be likely to order too much food and spend too much money. You should never have to buy something at full retail price. Wait for the items to go on sale, get coupons if you can, and just have the patience to know that anything you really want will eventually cost less money. You don't have to get the newest version of an iPod or a video game the second it comes out; wait a few months for the price to go down and you could be saving hundreds of dollars. There's nothing wrong with buying second hand, either. You can find great clothes for great prices at a thrift store. Throw a party instead of going out to the bars with your friends. Invite people over for a movie night instead of spending $15 a ticket to go see a movie on the day it comes out. Having fun in your own home can be even more enjoyable than going out because you don't have to deal with strangers and can control what you eat and drink. So, the next time you want to have a social event, invite a few friends over instead of hitting up the pricey and noisy bars. You could be spending over $100 a month on subscriptions that you don't really need. Cut down on your spending by eliminating some of these subscriptions from your monthly bills:  Gym membership. If you only hit up the gym once or twice a month, cancel...

Summary in Russian:

Ешьте дома как можно чаще. Дождитесь распродаж. Развлекайтесь дома. Отмените все ненужные абонементы. Берите напрокат или взаймы при любой возможности. Заведите собственный сад. Никогда не ходите в магазин без списка покупок. Подождите 48 часов, прежде чем делать крупную покупку.


Article in English: Eating disorders can have a negative impact on your sexual intimacy. Eating disorders can reduce sex hormones, and your negative relationship with your body may make it difficult to enjoy intimate activities. Tell your partner you want to build the intimacy in your relationship. Let them know your boundaries and what they can do to help make you feel comfortable as you work through it. For example, you may explain that you don’t feel comfortable being touched or being naked with another person. Instead, you can tell them that you want to start with hand-holding, cuddling, and kissing. Tell them which parts of your body you feel comfortable with them touching and move forward from there. Your partner may think that they can help you feel better about yourself by either offering advice or complimenting you. Your partner means well, but you should explain that advice and compliments won’t help you. It’s not that you feel bad about yourself, but a serious mental illness.  For example, you should tell your partner that saying things like “Why are you having trouble eating? I think you look amazing” doesn’t erase the fear or impulse. Also explain that trying to help you by giving advice or trying to help you realize that eating food isn’t a big deal doesn’t help you. Tell them not to say things like, “Come on, it’s just a cookie. It’s not going to kill you.” Though most mental illnesses are taken seriously, some people think eating disorders are only people wanting attention, people who want to be thin, or people who should just learn to portion control. However, eating disorders are serious mental illnesses. Ask your partner to take your eating disorder seriously and not to treat it lightly.  Let your partner know you feel bad when they are dismissive of your feelings and struggles because it is a big deal to you. For example, tell your partner not to say things like, “It’s just food. What’s the big deal?” or “I can’t believe you get this upset over a small cookie!” Your partner may think that to help you, they...

Summary in Russian:

Не забывайте об интимной близости. Объясните, что советы и комплименты в данной ситуации не помогут. Попросите партнера не быть пренебрежительным. Скажите партнеру, чтобы он не контролировал ваши пищевые привычки. Попросите партнера не концентрировать внимание на вашем теле. Предложите консультации у специалиста.