Article in English: Spread your knees farther apart than you usually might, so that you have maximum access and visibility while you figure this out, or you can squat and sit like a frog on the toilet seat. Alternatively, you can stand to insert a tampon, placing one foot on a higher surface such as a toilet seat. If this works better for you, give it a shot. However, most women prefer sitting on the toilet so that any stray bleeding is contained. This is the most common hurdle first-time tampon users run into, and it can seem really daunting. Once you figure it out, though, you're set for life! Here's how to make it a little easier:  Understand your anatomy. There are three openings: the urethra (where urine exits) at the front, the vagina in the middle, and the anus at the back. If you already know where your urethra is, feel an inch or two behind it to find the opening of the vagina. Use the blood to guide you. This might sound weird, but it'll help if you're struggling. Wet a piece of toilet paper, and completely clean up all the menstrual blood in the area, from front to back (or hop in the shower and scrub down). Once everything is clear, dab yourself with a clean square of toilet paper until you find where the blood is coming from.  Ask for help. If you are really and truly lost, don't worry, as many girls before you have been here! Ask a trusted female relative––such as your mom, sister, grandma, aunt, or older cousin––to help you figure this out for the first time. Try not to feel embarrassed, and remember that every woman has been where you are now. You can also ask your doctor or nurse to help. At the midpoint of the tampon, where the smaller tube of the applicator meets the larger tube, hold it between your thumb and middle finger. Place your index finger on the end of the applicator where the string comes out. Aim toward the small of your back, and push it up a few inches until your fingers are touching your flesh. Don't worry about getting your hands dirty––menstrual blood is actually pretty clean, as far as...

Summary in Russian:

Сядьте на унитаз. Найдите влагалище. Возьмите тампон правильным образом. Медленно введите более широкую верхнюю часть аппликатора во влагалище. Надавите на тонкую часть аппликатора указательным пальцем. Вытащите аппликатор. Убедитесь, что вам комфортно.


Article in English: Spreading out study time is crucial to success in a biology course. This technique keeps your studying disciplined and predictable.The general rule for biology courses is that you should set aside roughly two hours of study time for each hour of class. Understand what types of information you retain best. You aren't likely to have control over how the instructor lectures, but you will have control over how you study. Use this to your advantage and study the materials in the way you learn best. The recognized learning types are:  Visual - You prefer to include pictures, images, videos, etc. Auditory - You like hearing information and/or integrating music and sounds. Linguistic - You learn information when it is in the form of language (written or spoken). Kinesthetic - You are a “hands on” learner. Movement and physical touch help you retain information. Mathematical - You rely on systems of logic to learn. Interpersonal - Most of your learning occurs in a group setting. Intrapersonal - Learning alone suits you best. Research shows that cramming is ineffective. Using the same amount of study time spread over days or weeks will allow your brain to retain more information than a single cram session. Focus on one biological concept at a time, and spread out complicated processes over multiple sessions. Remember to take a study break every forty-five minutes to rest your brain.  Even just 15 minutes of studying every day can help you retain the information. Review old material each session. Use note cards for quick, on the go studying. Studying as a social activity can be very beneficial. It allows you to see different points of view on biological concepts, and different study techniques. Offer your take on things as well, you might find that you know things that others in the group have missed. In your study group, try explaining a biological process out loud to everyone while they verify what you're saying with your notes. Then, they can let you know if there are any gaps in your understanding.

Summary in Russian:

Составьте учебный график. Определите свой стиль обучения. Не откладывайте все на последний день. Занимайтесь в группе.


Article in English: Spring and summer provide ideal fishing conditions as bass will feed closer to shore early in the morning and move out into open water around creek channels and structures later in the day.  Divide spring into 4 segments to optimize the spawning behavior. Pre-spawn, spawn, post-spawn, and late spring require different approaches.  Pre-spawn has you fishing at around 8–15 feet (2.4–4.6 m) in depth, spawn moves you up to a shallower depth towards their spawning beds, post-spawn moves you back down to 8–15 feet (2.4–4.6 m), and late spring is the optimum time to fish around structures and the shore. During winter and lower temperatures, bass will not expend much effort and will only bite when your lure is immediately within their strike zone. Bass are erratic during fall but will feed closer to shore as the temperature drops. Bass like to stay close to certain areas or hide within debris depending on the weather, time of day and which phase of their spawning cycle they are in. Vegetation, rocky bottoms, shallow flats, fallen trees, structures, bushes and grass are all great places to set your cast. Bigger bass often hang out underneath docks. Bass like to feed closer to shore in the morning and move out into open water later in the day. Fish off structures in late afternoon as bass will look for shade and deeper water.

Summary in Russian:

Изучите повадки большеротого окуня в различное время года. Выберите оптимальное место для рыбалки. Выбирайте место рыбалки с учетом времени дня.


Article in English: Spring is the best time to take cuttings from last year’s Chrysanthemums. You should have cut these back after flowering the previous fall so they will still be quite short. Ahead of taking cuttings, move the outdoor plants into a cool indoor space such as an unheated (but frost-free) conservatory.  A temperature of about 45 °F (7 °C) is ideal. Do this in mid-winter, say around January. Water the plants once you bring them inside – in about a month they will have enough growth to take cuttings from, provided you keep the soil moist and the temperature around 45–50 °F (7–10 °C). Chrysanthemum cuttings can just be snapped off the parent plant with your fingers, or using a sharp clean knife.  Take fresh healthy stems of about 3 inches (7.6 cm) in length from as far down the plant as possible. Try to keep the cuttings uniform in length. Usually, only about a third of the cuttings will take, so it’s best to take three times as many cuttings as you want new plants. Remove the lower leaves from each stem, leaving only the ones at the very top. Take a plug tray or individual pots filled with a cutting compost or a compost and perlite mix. If using a mix, take 4 parts regular compost to 1 of perlite. You might like to sprinkle some more perlite on top of the compost trays. Before planting, dip the end of each cutting in hormone rooting powder to a depth of about half an inch on the cut end. Shake very gently to remove excess.  Use a slim stick, pencil or barbecue stick to make a hole in the compost. Put the cutting in the hole to a depth of about an inch and firm very gently with your fingers. Add a label with the name and date to the tray containing the cuttings and then water them. If you do this, insert some sticks into the soil to stop the bag from touching the cuttings.  Alternately, cut the spout off a clear plastic drinks bottle and invert it over the cutting to make a mini greenhouse. You can also put them into a heated propagator unit – this heats the cuttings from below, which may help them to root. Keep the...

Summary in Russian:

Возьмите отростки хризантемы в весеннее время. Перенесите растения в помещении за пару месяцев до того, как брать отростки. Отрежьте несколько стеблей длиной в 3 дюйма (7-8 см) с нужной хризантемы. Подготовьте смесь компоста. Посадите ростки. Оградите подносы с ростками чистым пластиковым пакетом. Держите ростки в прохладном, хорошо освещенном месте, пока они не укоренятся.


Article in English: Sprinkle 1 cup (250 ml) flour into a small dish with shallow sides. Roll the freshly peeled quail eggs in the flour until each one is well-coated all the way around. Note that you could also use corn flour when dredging the eggs instead of wheat flour. Corn flour has a lower gluten content, but otherwise, it will act the same way as the wheat flour acts and will adhere just as effectively. Dilute the annatto powder by mixing it into 3/4 cup (185 ml) warm water. Stir with a whisk until dissolved.  Annatto powder is mostly used as a coloring agent, and when combined correctly, it should produce a deep orange color. It does give the batter a hint of flavor, though. If you do not have annatto powder, you can use orange food color instead. Place a few drops of orange food coloring, or a few drops of red and yellow food colorings, into the warm water and mix until you get a deep orange color. The food coloring will not give the batter the same exact taste as the annatto powder gives it, but the color should be about the same. Mix another 1 cup (250 ml) flour, baking powder, and diluted annatto together in a large bowl, using a whisk. Combine thoroughly until there are no lumps.  To improve the quality of the batter, set it off to the side for about 30 minutes before coating the eggs. Letting the batter sit allows the flour to become more thoroughly hydrated, creating a thicker, richer batter as a result. The resting time also gives the baking powder more time to activate. Be careful, though, since allowing the batter to rest for more than 30 minutes can cause some of the bubbles produced by the baking powder to escape, creating a denser, less airy batter as a result. Also note that the baking soda is not an absolutely essential ingredient. Some recipes leave it out completely. You could leave it out, as well, and the result will simply be a slightly denser batter. Toss the eggs into the batter mixture. Roll them around gently until all sides are covered in batter. If you do not want to get your fingers sticky, use...

Summary in Russian:

Обваляйте яйца в муке. Смешайте порошок аннато и теплую воду. Смешайте ингредиенты для жидкого теста. Покройте яйца кляром. Нагрейте масло в глубокой сковороде. Жарьте яйца. Слейте и немного остудите.


Article in English: Sprinkle a bit into your shoes every night when you take them off. Before you put your shoes on in the morning, take the shoes outside and clap the soles together to get rid of excess powder.

Summary in Russian:

Избавьтесь от неприятного запаха с помощью пищевой соды.


Article in English: Sprint training builds upon short, powerful bursts of speed punctuated by periods of rest. It is an excellent way to build muscle, burn calories, and raise your metabolic rate. If you are short on time and you like to run fast, you may want to try sprinting.  Sprinting is a useful skill for sports that require players to move quickly and powerfully with rests in between--football, for example, or baseball. Sprinting is a leg-heavy workout. If you begin to sprint regularly, you may significantly bulk up your thighs and calves. If you're running around a track, take one lap at a walk and another at a jog. Limber up your muscles with dynamic stretches, preparing your mind and body for the oncoming sprints. Again, don't stretch now--stretch later. Warm up your core muscles and your legs with dynamic core-building exercises like lunges and deadlifts. The length of your sprint is up to you: some prefer to sprint a specific distance, and some prefer to sprint for an allotted time. As a loose rule of thumb, try to keep your sprint to 30 seconds or less.  Sprinting is interval training--meaning intervals of speed and rest. After each sprint, rest (stand in place or walk slowly) for about a minute: roughly double the time for which you were sprinting. When you rest, stay on your feet. Continue this cycle of run-and-rest for 15-20 minutes, or until you are ready to quit. Don't go too hard at first. Sprinting is intense, and you will wear out quickly until you've been at it persistently for a few weeks. Shifting your core too far forward can lead to injury, but in increments it may make you run slightly faster. Swinging your arms in loose, controlled bursts may amplify the movement of your legs.  Use your arms for momentum. Keep them in a straight line, mirroring the movement of your legs. Keep them loose and not hunched up to your shoulders.  You may find that when you lean your core slightly forward, your body runs a bit faster to balance out your weight. This can be helpful when running uphill, but it can also lead to...

Summary in Russian:

Бегайте на короткие дистанции. Сделайте разминку. Бегите на максимальной скорости в течение 30 секунд. Чтобы бежать максимально быстро, задействуйте тело полностью. Сделайте передышку. Сделайте глоток воды. Сделайте растяжку мышц после 15–20 минут тренировки, чтобы предотвратить возможные судороги мышц и боли в области голени.


Article in English: Stainless steel is a very common material found in most households. While it can look great, it can also become easily smudged and dull.  Rub on hair conditioner with a clean cloth to get your appliances smooth and shiny. When you are done, buff it off with a clean cloth. Before using any product on your appliances, always test an inconspicuous spot first to make sure there is no negative reaction. Remove smudges and fingerprints from stainless steel appliances in the kitchen. Apply to dull faucets and golf clubs to restore shine. Hair conditioner was developed to act as a protection for your hair, but it also works as a protector on metals too. Any metal area exposed to moisture in the air is vulnerable to rust. By applying small amounts of hair conditioner from time to time, you can prevent rust from forming. Use a clean cloth to rub against surfaces that easily rust, such as drains, faucets, tools, and door hinges. When you are done, wash them clean with water. Snow and salt can eat away at leather boots, but hair conditioner can help protect them and restore moisture that may have been lost. By rubbing hair conditioner on shoe leather, it can create a protective coat that keeps salt from absorbing into your shoe which causes discoloration. Use a clean rag to work tiny amounts of conditioner into the leather, and be sure to get the entire surface. Wipe away any excess hair conditioner that doesn't absorb into the leather.

Summary in Russian:

Отполируйте нержавеющую сталь. Предотвратите появление ржавчины. Не дайте соли погубить вашу обувь.


Article in English: Stalking is about control.  If your partner has been trying to control you, he is more likely to continue doing so after you have broken up. Some of these signs include:  Regularly belittling you, putting you down, or discouraging your dreams and personal growth. Trying to cut you off from your friends and family. Instead, he always tries to keep you near him. Getting jealous when you do something without him, especially with others. Constantly checking up on you, wondering where you are and what you are up to. This certainly isn’t a guarantee that you will be stalked, but it can be a warning sign that your ex might try after the break-up. There should be no doubt in your mind that you have ended the relationship with this person. The important thing is that there can be no confusion that you do not want to see this person anymore.  While you may be tempted to let your ex down easily, you need to be firm and clear that you want to end the relationship. A potential stalker will use any potential opening as an excuse to continue following you, so don’t give one.  If you are fearful of the other person’s reaction, make sure to break up in a public place. While this generally isn’t a nice idea, you shouldn’t be alone if you are concerned for your safety. Your security comes first. This means phone calls, emails, texts, and any other forms of communication. Aside from cutting your ex off and not giving her a way to track you, it will also help you get past the relationship. This includes social media. Delete pictures or other items of the two of you together and block your ex. This will help prevent her from stalking you, and make it easier to move on by removing the means to stalk her in response. You and your significant other probably shared keys and other items as a way to stay close. Now that you have broken up, get your keys back. You don’t want to give her any access to you or your things. If you aren’t going to be able to get your keys back, it is a good idea to change your locks. You shouldn’t allow such...

Summary in Russian:

Обратите внимание на признаки контроля в своих отношениях. Обязательно ясно обозначьте, что все кончено. Оборвите контакты. Верните свои ключи.


Article in English: Stand with your feet shoulder-width apart. Either use a squat rack with a barbell or hold dumbbells in your hands over each shoulder. Lean forward slightly, keeping your head back, and bend your knees until your thighs are parallel with the floor. Do not let your knees go past your toes. Slowly rise to the starting position. Do six to eight reps and three to four sets. Rest for about 45 seconds in between sets. For this exercise, you may either use a Smith Machine, a barbell, or two dumbbells. Stand with your feet shoulder-width apart and, using an overhand grip, slowly lower the weight down and return it to the starting position, focusing the work on your hamstrings and lower back.  Do six to eight reps and three to four sets. Rest for about 45 seconds in between sets. To increase the difficulty of this exercise, bend at the waist, grasp the weights, rise to a standing position, then pull the weights up to your chest and press them over your head. Lower them back to your chest, then lower them to your sides, bend at the waist and rest them back on the floor. Place your hands on a fixed bar. For pull-ups, have your palms facing away from you; for chin-ups, have your palms facing you. Lift your body with your legs crossed behind you until your chin is higher than the bar, then slowly lower your body back to the starting position.  Do six to eight reps and three to four sets. Rest for about 45 seconds in between sets. To increase the difficulty of this exercise, wear a weighted belt around your waist. Increase the weight as you gain strength. Lay on an exercise bench with your feet flat on the floor. Hold a barbell or two dumbbells in resting position at your chest. Press the weights over your head, extending your arms and straightening your elbows. Lower the weights back to your chest. Do six to eight reps and three to four sets. Rest for about 45 seconds in between sets.

Summary in Russian:

Тренируйте ноги с помощью приседаний. Укрепите спину, выполняя становую тягу. Увеличьте руки с помощью подтягиваний. Делайте жим лежа, чтобы увеличить мышцы груди.


Article in English: Standing up for yourself or simply speaking up when you have something to add to a conversation shows that you are confident. If you lack confidence, you might find it hard to be assertive. By building up your assertiveness, you will also feel more confident and others will be more likely to perceive you as a confident person. Part of being assertive is believing that you have a voice that deserves to be heard. Think about the reasons why people should hear, believe, and respect what you have to say. Try keeping a diary to record your thoughts and feelings about failing to assert yourself. Consider the ways that not asserting yourself might be holding you back in your social, academic, and professional life. If you have a hard time asserting yourself, there may be situations that make asserting yourself even harder. Think about what those situations are and why they make it so hard to speak up or stand up for yourself. Write about the situation and what you would like to change in the future.  Describe the situation and people involved. Where and with whom do you have trouble asserting yourself? Describe how it makes you feel. How does it make you feel when you cannot or do not assert yourself? Describe what you would like to change. What would you like to change about the way that you react in these situations? Before you begin asserting yourself in situations that are challenging for you, take some time to practice asserting yourself. You can practice by yourself or with a supportive friend. Start by role-playing some simple situations where you must assert yourself and then move on to more difficult situations. One way that you can assert yourself is to repeat a statement over and over again in a calm, even tone.  For example, imagine you have a friend who keep demanding that you to go to a party with her on a weeknight and you do not want to go because you are tired and not feeling well. You could simply say to her, “I do not want to go to the party. I want to stay home and rest.” Remember to speak in a...

Summary in Russian:

Поймите важность умения заявлять о себе. Признайте свои права. Подумайте, в каких ситуациях вы должны смелее заявлять о себе. Потренируйтесь в выражении своего мнения. Начните выражать свое мнение по-настоящему.


Article in English: Staphylococci, more commonly referred to as “staph,” are gram-positive cocci in clusters. The “gram” in gram-positive refers to the gram stain pattern of the bacteria when viewed under the microscope. The “cocci” indicates the shape when viewed under a microscope.  This types of bacteria usually invades the body through a cut or wound.   Staph aureus is the most common type of staph infection. Staph aureus may cause pneumonia, food poisoning, skin infections, blood poisoning, or toxic shock syndrome. MRSA (methicillin-resistant Staphylococcus aureus) is a staph infection that is hard to treat. MRSA does not respond to some antibiotics and it is thought that the strain developed in response to antibiotics. Therefore, many doctors will not prescribe antibiotics unless it is absolutely necessary. Streptococci, more commonly referred to as "strep," are gram-positive cocci in chains and a common type of bacteria. Streptococci cause strep throat, pneumonia, cellulitis, impetigo, scarlet fever, rheumatic fever, acute glomerulonephritis, meningitis, otitis media, sinusitis, and many more infections. Escherichia coli, or E. coli, is a gram-negative rod, that is found in the waste material of animals and humans. There is a large, diverse group of E.Coli bacteria. Some strains are harmful, but most strains are not. E.Coli can cause diarrhea, gastrointestinal infections, urinary tract infections, respiratory infections, and other infections. Salmonella is a gram-negative rod that can disrupt the digestive tract. Salmonella can cause severe illness and it usually requires a lengthy antibiotic treatment. Raw or undercooked poultry, meat and eggs can contain salmonella. Haemophilus influenzae are gram-negative rods. Haemophilus influenzae is transmitted by air so it is highly contagious. It can cause epiglottis, meningitis, otitis media, and pneumonia. This bacteria can cause a severe infection that may lead to a lifelong disability. It can even be fatal.  Haemophilus influenzae is not covered by the common “flu shot,”...

Summary in Russian:

Стафилококковые инфекции. Стрептококковые инфекции. Кишечная палочка. Инфекции, вызванные сальмонеллой. Гемофильные инфекции.


Article in English: Start Word and open the document by clicking "File" → "Open." Any document can be converted into a PowerPoint. Know that you will need to copy and paste in pictures by hand. In order for PowerPoint to know where to divide up slides, you need to divide up the information. In the line above each list, paragraph, or sentence you want as a separate slide, write a title for the slide, such as "First Quarter Numbers" or "Works Cited." This will become the large, bolded text at the top of each PowerPoint slide. Click on the "Home" tab in the upper left corner of Word. Along with your toolbar at the top of the screen, you should see a large box labeled "Styles." In it are several formatting examples labeled "Normal," "No Spacing," "Heading 1," etc. " You will have to format each title individually. The text will become large, bolded, and colored blue -- and PowerPoint will use this format to determine the slide titles. " Hit the "enter" key to put a space between every block of text that you want separated. Now, highlight the text and select "Heading 2" on the "Styles" menu. Your text will turn blue. Every individual line or paragraph will be a different bullet on your final slide. Bulleted sections will remain in the same slide if they are formatted as "Heading 2." " If you assign something to "Heading 3," it will appear indented to the right and on a separate line. The PowerPoint slide would appear like the following: Text formatted with "Heading 2" Text formatted with "Heading 3" Hit "Enter" before each new title. This creates the outline for PowerPoint. Each large, bolded line indicates a title and the small blue text underneath is the content of your slide. If there is a space, then another title, PowerPoint will separate this into a new slide. Once you've set up the outline you can change the size, color, and font of your text, which will convert to PowerPoint. The text no longer needs to be blue or bolded -- it has already been coded for conversion to PowerPoint  If you delete the spaces between lines or try...

Summary in Russian:

Откройте документ в Microsoft Word. Разделите документ на «слайды» при помощи заголовков. Перейдите на вкладку «Главная» (в Word) и найдите группу «Стили», в которой представлены стили форматирования («Обычный», «Без интервала», «Заголовок 1» и так далее). Выделите заголовки и нажмите «Заголовок 1». Разбейте текст на блоки, устанавливая курсор в соответствующих местах и нажимая Enter. Если в маркированный список вы хотите добавить подсписок, выделите соответствующие блоки текста и нажмите «Заголовок 3». Нажмите Enter перед каждым новым заголовком. После создания структуры вы можете изменить размер, цвет и стиль шрифта текста. Преобразуйте документ в PowerPoint, нажав «Файл» – «Отправить в PowerPoint». Отформатируйте презентацию в PowerPoint


Article in English: Start by applying a base color to your paper using firm pressure. Now, layer the second color over the base using the broad side of your pastel. For example, if you're drawing a sun, draw a layer of yellow as your base. Afterward, apply a layer of red over half or all of the yellow to create a unique orange-red mix. Experiment with various pressures as you add your layers. For example, make the first layer of your sun a mild yellow by applying it with light pressure. Now, add some light layers of orange and red to create different hues. After creating 2 thick overlays of different colors, scratch line designs on the top layer with a painting knife, comb, or needle to reveal the bottom. This technique works best when the final layer is a dark color, such as gray or black.  Use this technique to add line colors to your final design. For example, if you created a pear design with a final layer of dark green, scratch lines to reveal the lighter green beneath it. Experiment with various kinds of tools, such as a paperclip or toothpick, to create different kinds of revealing effects. Layer 3 to 4 colors to reveal more by scratching. Once you're comfortable with basic blending, start drawing some images to work with. Start simple and draw outlines first. Try simple objects like a sun, tree, or apple. Try your first sketches in pencil. Once you get more comfortable, start drawing outlines in oil pastel. When outlining in pastel, remember to apply a light amount of pressure and draw with the tip—not the broad side.  Break complex objects into shapes like circles, squares, and triangles. Don't use black for your outline, as it will ruin the purity of colors applied over it. Draw an image on a piece of paper, such as a flower. Cut out the image and place the stencil on your pastel paper. Now, color along the edges of the stencil to create a thick image outline just outside of its outer edge. Alternatively, place the shape you cut from the stencil onto your pastel paper and color over the edges to create a drop-out...

Summary in Russian:

Накладывайте друг на друга несколько цветов пастели, чтобы создавать динамичные изображения. Снимайте скребком отдельные участки варьирующихся и слоеных цветов для получения уникальных эффектов. Для удобства предварительно рисуйте контуры предметов карандашом или светлым цветом пастели. Вырежьте трафарет, чтобы создать различные варианты оформления контуров изображений.


Article in English: Start by cleansing your face with the gentle cleanser (normal to dry skin) or foaming gel (normal to oily skin).  This cleanser is designed to remove everyday dirt, grime, and makeup from your skin.  The cleanser will leave you with a clean and fresh complexion. Use the cleanser twice a day, once during your morning routine and again during your nighttime routine. After cleansing, apply the toner (same product for all skin types) to your skin in order to re-balance the pH levels of your skin.  The toner is designed not to dry out your skin. Use the toner twice a day, once during your morning routine and again during your nighttime routine. “Clear” is the brand name of the step 3 product, which contains prescription-strength hydroquinone.  “Clear” is designed to help correct the various discolourations on your skin to leave you with a more even skin tone.  The same product is used for all skin types.  The “Clear” product is only available by prescription. Be sure to talk with your doctor about the use of hydroquinone and its potential side effects. Use the “Clear” product twice a day, once during your morning routine and again during your nighttime routine. The step 4 product, Exfoderm® (for normal to dry skin) or Exfoderm® Forte (for normal to oily skin), is designed to exfoliate the skin on your face to help remove dead skin cells.  This type of exfoliation helps to reveal newer skin cells which help give you a brighter and clearer complexion. Use Exforderm® only once a day, during your morning routine. Blender®, the step 5 product, also contains prescription-strength hydroquinone.  Blender® is designed to gradually lighten your skin in order to remove age or sun spots and other types of discolouration that may appear on your face.  The same product is used for all skin types.  Blender® is available only by prescription. Be sure to talk with your doctor about the use of hydroquinone and its potential side effects. Use Blender® only once a day, during your nighttime routine. Step 6 of the Obagi Nu-Derm®...

Summary in Russian:

Очищайте лицо. Тонер для вашей кожи. Используйте продукт “Clear Fx”. Отшелушивайте вашу кожу с помощью Exfoderm®. Убирайте возрастные пятна с помощью Blender FX®. Увлажняйте сухие участки кожи. Защищайте вашу кожу от солнца. Добавьте один или несколько дополнительных продуктов в свою программу.


Article in English: Start by clipping off both feet as close as possible to the body as possible, using wire cutters or a sharp knife. It usually works best to use something with a scissor-action, so you can lop them off quickly and cleanly. Some people choose to toss the feet, but you can hang on to them and use them for making stocks and broths if you want to be especially resourceful. With your clippers, clip the joint where the wing meets the body, as close as possible. Then, use a sharp knife to run along and separate the rest of the skin connecting the wing to the body. Then, do the same thing to the other wing.  Alternatively, you can also clip the wings at the middle joint, just after the long feathers end, if you want to retain the top-most connective tissue where the wing meets the body. There's not much meat there, but there is some. If you do this, clip the joint, then run your knife back down along the wing toward the bird's "armpit." If you want to skin your bird in the field, but need to leave the wings on for ID purposes, read the section called "Breasting Out Ducks Quickly." You can skin the duck, but leave the wings on very easily. On a sturdy, flat surface, lay the duck down on its back and feel for the breastbone. The easiest way to start peeling the skin away is to start with your fingers, just where the bone pokes up. You don't have to pluck the feathers before you do this, but some hunters prefer removing some of the chest feathers to get out of the way before you start skinning. That's fine, but you'll only need to remove a few before you can get a finger on the skin, making it easier to do all at once. It's likely you'll have to dig in there, and you'll probably pull some feathers free before you get the hang of it. That's fine, just try to get a finger on the skin itself and start to open it up. Pull the skin in opposite directions, like you were removing it's jacket. Alternatively, some like to hold the duck so the back is facing your chest, and use the tips of the fingers to tear into the skin and...

Summary in Russian:

Отрежьте ноги кусачками. Отделите одно или оба крыла, если они вам не нужны. Нащупайте пальцем грудную кость. Сильно и равномерно отделяйте кожу руками, действуя в противоположных направлениях. Отогните кожу.


Article in English: Start by eliminating any pressure and exposing the blister to the air. You want to make sure nothing rubs against it, or presses down on it. Exposing it to the air allows it to start healing naturally. If it is not under any pressure, it will stay intact and the chances of it tearing or bursting and becoming infected are lessened. Ice packs can be applied to the area for 10 to 30 minutes at a time. You can do this to reduce the pain and to cool it if it is warm and throbbing. Icing the blister can be done regularly too, not just immediately after the injury.  Don't place ice directly on the skin, since this can cause a cold burn. Instead, place a towel between the ice and the skin to protect the injured area. It may be enticing, but popping the blister can lead to infection and delay the body's natural healing process. If the blood blister is in a place that normally gets pressure, try not to put extended pressure on it.

Summary in Russian:

Уменьшите давление на мозоль. Приложите к мозоли лед (сразу после травмы), если она болит. Ни в коем случае не протыкайте кровавую мозоль.


Article in English: Start by making a list of the belief that you have about yourself, and consider how each one of these beliefs was formed. Then, work on identifying behaviors that come from those beliefs and work on refuting them. For example, if your dad has told you repeatedly that you’re not smart, then you may have accepted this. This belief may have affected your grades. You can refute this belief by asking for additional help with subjects that have been challenging for you and by improving in these areas, you can show yourself that you are smart. Unloading your thoughts and feelings onto a sheet of paper can be cathartic, giving you an outlet for pent-up emotions. Deal with any unresolved feelings about your father by writing a letter.  Write out everything that you have ever wanted to say to him in as much detail as possible. After you’ve finished writing, read the letter aloud to yourself as if you were sharing it with him. Then, destroy the letter by burning it or tearing it to shreds. This exercise is designed to help you heal, so delivering the letter is not required. However, if you’d like to send it, go for it. There are many negative effects of having a father who is physically or psychologically absent, such as poor future relationships and mental health problems. Counter these effects by nurturing yourself with regular self-care. Self-care can be anything that helps you feel nurtured. Try watching your favorite movies or TV shows, going for a quiet walk in nature, or massaging away the tension in your shoulders. Feeling unloved or alienated by your father can result in self-hatred and  low self-esteem. To counter these emotional problems, make an effort to highlight your personal strengths. Doing so can help you feel more self-confident despite lacking needed support from your dad.  Sit down and make a list of all the things you’re good at. If you have trouble coming up with strengths, ask a close friend to help you. Post your list on your mirror so that it’s always visible. Add to it when you discover more...

Summary in Russian:

Определите, что причиняет вам боль. Напишите письмо, но не отправляйте его. Начните  заботиться о себе. Научитесь определять свои сильные стороны. Положитесь на друга, которому доверяете. Поговорите с авторитетными людьми.


Article in English: Start by making bullet points to cover the main things you want to say. Include the phrases you plan to use to introduce yourself, some information about your experience, and the type of position you’re seeking. If you need to write a script, use words and expressions that reflect the way you really speak so you’ll sound natural.  Introduce yourself. Use your full name. For example: “Good morning, Ms. Smith. My name is John Doe.” Discuss your accomplishments if they’re pertinent to your inquiry. For example: “I am an experienced web designer and IT specialist with ten years experience, looking for new challenges.” Say why you’re calling. For example: “I would appreciate a minute of your time to ask about vacancies in your IT department.” In preparation for the call, list the questions you have about the company. For example, you might ask about the types of positions that are available in your field and the best ways to follow up with an application. Inquire about other information that the company might need from you.  Also think of questions you think you might be asked and prepare your answers for those questions. For example, you may be asked why you’re applying with them, where you heard about the company, when you’d be available to interview or start work, and what salary range you’re looking for. Sit down in a quiet place with your script and list of questions and practice making the call. Try different ways to phrase things so that what you’re saying sounds natural. Time yourself to see how long it takes and try to keep your main points under a minute.  Practice speaking clearly. Also practice smiling when you speak. This will help you sound more confident. Record yourself and listen to how you sound. Fix anything you don’t like about how you sound, like saying “um” a lot or speaking too quickly or in a monotone.

Summary in Russian:

Запишите все, что хотите сказать. Составьте список вопросов. Отрепетируйте звонок.


Article in English: Start by opening the Spotify app, which can be found either on your home screen or in your app drawer. The “Your Library” tab is on the right side of the navigation bar and has an icon that looks like albums on a shelf. Tap on this icon. The “Your Library” section has a number of options at the top, but scroll down to find the “Recently Played” section. This section displays artists, albums, and playlists you've recently listened to. Find something you want to keep private and select the three vertical dots located to the right of it. A menu will pop up with a variety of options. Scroll down to find the “Hide” option and select it. After doing this, the music in question will now be hid from your “Recently Played” section.

Summary in Russian:

Откройте приложение Spotify. Нажмите на вкладку Your Library (Ваша медиатека) в нижнем меню. Прокрутите вниз к разделу Recently Played (Недавно прослушано). Нажмите на изображение трех вертикальных точек ⁝ рядом с позицией, которую хотите скрыть. Нажмите на пункт Hide (Скрыть).


Article in English: Start by painting it a deep gray-blue. Here’s a color chip you can use as a reference.  The BBC approved Tardis blue is actually Pantone 2955C. Be sure to mask off the windows, unless you want them blue too! When the paint has dried, add a door handle.  You can also add a magnetic latch to secure the door, or a stop on base and roof so that it can’t be pulled outward. Finish the inside. Gold paint would be a good choice. Add a panel across the top that says Police Public Call Box on the outside edges of the ceiling. It is white lettering on a black background. The panel on the front of the TARDIS reads as follows: Safe travels!

Summary in Russian:

Теперь, когда со сборкой покончено, дело за финишными штрихами. Добавьте ручку. Добавьте вывеску. Теперь вы являетесь гордым владельцем ТАРДИС.


Article in English: Start by reading the poem to yourself. Keep a pencil or pen nearby so you can underline, star, or mark any lines that you like or that stand out to you. You may also underline or circle any words or phrases that you find confusing or unclear. You can then return to these notes later to help you analyze the poem. Your first reading should be treated as an introduction to the poem. Instead of trying to understand the full meaning and form of the poem, you only need to briefly familiarize yourself with it. On your second reading of the poem, read it aloud. Read slowly in your normal voice and take your time to read each word. You may read a line over again that you find unclear or confusing. Listen to how the language sounds when read out loud. Consider if it sounds different when read out loud versus when read in your head.  If there are any commas or periods in the poem, you should view them as pauses. Pause after each comma or period when you read the poem out loud. Punctuation is important and put in the poem intentionally by the poet for a reason. If there are any line breaks in the poem, where there are spaces or gaps between lines or words, take the breaks as a pause. Slow down when you read the line breaks and leave pauses when required. Depending on the popularity of the poem, you might be able to find an audio recording of the poet or another individual reading the poem aloud. You can listen to such recordings, but read along silently as you do instead of listening passively. Most poems will have a certain rhythm and meter, where they are written in a specific pattern. Reading the poem aloud will help you listen for the rhythm and meter of the poem. The only type of poetry that does not have a clear rhythm and meter is free verse poetry. All other types will have some kind of pattern you can follow.  Consider if the poet uses rhyme in the poem. Does the poem rhyme at the end of each line? Every other line? You may try noting the rhyme scheme of the poem to help you determine the form. The rhyme scheme...

Summary in Russian:

Прочитайте стихотворение про себя. Прочитайте стихотворение вслух. Исследуйте ритм и размер стихотворения. Рассмотрите структуру стихотворения. Проанализируйте литературные приемы. Определите форму стихотворения.


Article in English: Start by running some water lightly over your dreadlocks in the shower. There's no need to completely saturate them, as the more water your locks absorb, the harder it will be for the shampoo to infiltrate them. For best results, use warm (not too hot) water. Squeeze a modest amount of shampoo into your palm. It's better to use a little shampoo at a time so you can control how much soap actually goes into your locks—you can always use more later if it's not enough. If you're using a solid bar shampoo, rub it between your hands until it forms a rich lather.  Always use a shampoo that doesn't leave a residue of any kind. Dreadlocks should not be maintained using gels, waxes and other additives, and a residue-forming shampoo will likewise only add to buildup rather than washing it away. Look for natural, organic types of shampoo that are free of chemicals which help soften and style. Press both hands into your scalp and distribute the shampoo into the spaces between the roots of the dreadlocks. Use the tips of your fingers to give your scalp a good scrub to free dead skin and remove excess sebum. Don't neglect to clean and care for the roots. Since this is where your dreadlocks attach, they need to be strong and healthy. Let the shampoo sit for 1-2 minutes. Then, tilt your head downward so that the lather runs through your locks as you rinse. Gently squeeze the shampoo lather into the dreadlocks. Make sure that there's no shampoo residue remaining in your hair when you're finished washing. If you want, you can use a little extra shampoo to touch up each lock individually. Just don't overdo it, or it will be more time-consuming to rinse and cause loose hairs to frizz. After you get out of the shower, you'll want to make sure that you let your dreadlocks dry completely. Squeeze each lock with a towel to press out the water absorbed into them. Allow your locks to air dry, or use a hair dryer on a low heat setting to speed the process along and ensure that they're not left damp. If too much moisture remains in the...

Summary in Russian:

Намочите дреды. Выдавите на руку небольшое количество шампуня. Вотрите пену в кожу головы. Промойте дреды пеной шампуня. Тщательно высушите голову.


Article in English: Start by setting small, achievable goals, deciding on 1-2 things you want to accomplish each day or week. Pair this with a few long-term goals that give you something to strive for. Then, put your nose to the grindstone and work as hard as you can to achieve them.  Working to achieve your goals can be difficult, but the more you practice and feel the accomplishment that comes with it, the easier it’ll be. Try short-term goals like completing projects at work or school a few days before they’re due, making a new dish for dinner every week, or going for a short walk every day to get fit. Tough people are able to use their mistakes as opportunities for growth, and become a more resilient, successful person because of it. Instead of punishing yourself for a mistake, take a step back and look at what happened, what you did wrong, and what you can do to avoid doing the same thing next time. Don’t waste energy feeling sorry for yourself or making excuses. Own up to your mistakes and have the confidence that you’ll be able to make things right. If you want people to think you're tough, do your best to stay positive and face difficult situations without complaining. Complaining is a waste of time and makes you sound whiny and ineffective. Act like the strong, purposeful, confident person you are. You'll inspire others to want to be more like you.  If you need to let off steam (we all do sometimes), do it privately. Write your thoughts down or channel your pent-up energy in a positive way, like through working out. Sharing negative feelings isn't the same as complaining. Instead of whining, try saying something like, “I don’t think this is the best way to do this project. Why don’t we try it this way?” Offer different solutions and be receptive to others’ thoughts, too. Resist the urge to worry. Sharing your worries often will convey a lack of confidence in yourself to others. Think about what you're running away from or avoiding, and make the effort to face it head-on instead. Leave behind any escapist habits you...

Summary in Russian:

Ставьте цели и воплощайте их в жизнь Учитесь на своих ошибках, а не зацикливайтесь на неудачах. Не жалуйтесь. Не уклоняйтесь от трудностей и проблем. Беритесь за дела, которые пугают вас. Станьте сильным человеком ради других. Принимайте и приветствуйте перемены.


Article in English: Start by soaking the item in lukewarm water mixed with dishwashing detergent and vinegar. In a quart of water, add a tablespoon of water and a 1/2 teaspoon of dishwashing detergent. Mix together, and add the piece of clothing.  Let the clothing soak in the solution for about 15 minutes. Rinse the clothing out at the end. If the stain remains, repeat the steps again before you dry the fabric. Drying the fabric with the stain could set the stain permanently, so you want to make sure the stain is gone before you dry it. Once the stain is gone, dry the clothing normally.  One way to check the stain is to smell it. If it still smells like beer, wash it again. Also, look for discoloration. If the fabric is still discolored, you need to wash it again.

Summary in Russian:

Замочите ткань в теплой воде. Посмотрите, отстиралось ли пятно.


Article in English: Start by using the Exfoliating Cleanser to wash and clear your skin of dirt and dead skin cells.  The cleanser will make your skin look soft, smooth and younger.  The second step is to add the Retinol 0.5% cream.  The Retinol 0.5% product gradually releases the retinol throughout the day to help you skin become brighter and to reduce the signs of aging.  The end result is that your skin will look smoother and clearer.  The third step is to add the HydraFactor Broad Spectrum SPF 30 sunscreen.  This sunscreen contains both a moisturizer and a sunscreen and will keep your skin both hydrated and protected from the sun.  This product is designed for all skin types. This product is designed for younger patients. As an alternative, you can also choose the Retinol 1.0% product.  With double the retinol content, the 1.0% solution helps to minimize fine lines, reduce wrinkles, refine your skin's complexion, and smooth your skin's texture. System for acne-prone skin.  The CLENZlderm M.D. System is designed specifically for people with normal to oily skin who also suffer from acne.  The system starts with the Daily Care Foaming Cleanser, which contains 2% salicylic acid.  The cleanser is to be used twice daily (morning and night) and unclogs pores in order to leave skin feeling fresh.  The second step in the system is the Pore Therapy, which also contains 2% salicylic acid.  Pore Therapy is designed to prepare your skin for step 3, which is the Therapeutic Lotion.  The Therapeutic Lotion contains 5% BPO which also helps to clean up acne.  In addition to these three products, you can also get the Therapeutic Moisturizer, which contains 20% glycerin.  This product leaves you skin moisturized and keeps it soothed during the full acne treatment. BPO is benzoyl peroxide. This system is designed specifically for people with sensitive skin.  The first step is the Soothing Cleanser which will cleanse your skin while soothing it at the same time.  The second step is the Skin Calming Cream which hydrates your skin and helps...

Summary in Russian:

Вы можете сохранить сияющий цвет вашей кожи с программой Obagi360 System. Используйте CLENZlderm M.D. При наличии чувствительной кожи побалуйте ее программой Gentle Rejuvenation. Восстановите вашу кожу с помощью программы Obagi-C Rx System.


Article in English: Start everyone off on the right foot by making sure your parents know your boyfriend’s name and vice versa. Make sure that everyone is pronouncing everything correctly so that no one gets offended. Say something like, “This is my boyfriend, Zack. Zack, these are my parents, Mike and Terese.” You are the person who knows the most about everyone in the room, so ask your parents and your boyfriend about their lives and their hobbies. Try to include everyone in the conversation.  Use conversation starters like, “Dad, I heard you went hiking the other day. Where exactly did you go? Zack and I love to hike together.” ”Mom, have you read any good books lately? I just finished a great one, and I’d love to tell you about it.” ”Zack loves to work on computers. I bet he could tell you guys a thing or two about yours.” It can be hard to let your parents interrogate your boyfriend, but the goal is to let everyone get to know each other. Let your parents ask your boyfriend about what he does and what his goals are in life. Only step in and change the subject if your parents start asking inappropriate questions that make your boyfriend uncomfortable.  Questions like, “What do you do for fun?” and, “What did you go to school for?” are totally acceptable questions. Things like, “How many people have you dated before?” can make your boyfriend uncomfortable, and should be avoided. Use phrases like, “I don’t think he should have to answer that, Mom. Why don’t you tell us about your new job instead?” If there are certain subjects that you and your parents don’t agree on, like religion or politics, don’t bring those up. Instead, focus on topics that will be fun to talk about and will let everyone chime in on a happy note.  Stick to subjects like individual hobbies, fun vacation stories, or life accomplishments. Use conversation starters like, “Our trip to Europe was super fun! We can show you some pictures, if you’d like.” Or, “Didn’t you guys just go to the beach? How was that trip?” Since your parents and your boyfriend just...

Summary in Russian:

Представьте каждого по имени. Продолжайте светскую беседу, задавая вопросы и отпуская комментарии. Позвольте своим родителям задавать вопросы вашему парню. Ведите разговор на легкие и светские темы. Не оставляйте парня наедине с родителями надолго.


Article in English: Start filling up your bathtub with very warm to hot water. As the bathtub is filling up, add 2 cups (470 mL) of sea salt to the water. The heat of the water will help dissolve the salt.  Don’t use table salt, as this contains only NaCl. It may also contain iodine if it is iodized table salt. Sea salt, on the other hand, contains a wide range of necessary minerals including calcium, magnesium, sodium, chlorine, iodine, potassium, zinc, iron and trace minerals. Using table salt in a pinch won’t seriously harm you, but it won’t give you the added benefit of all the other minerals found in sea salt. Make sure the water temperature is comfortable for you. It’s best to use very warm to hot water for dissolving the sea salt, but you can wait to let the water cool down a bit before getting in. Immerse your body in the tub and relax for up to 15 minutes.  This will give you a chance to soak your back, chest or arms, which may be affected by acne. If you have pimples on your face, soak a washcloth in the tub water and place it over your face for 10-15 minutes. Use the shower head to rinse off your body. Make sure the sea salt water is completely rinsed off. Use a clean cotton towel to dry yourself. Don’t rub yourself with the towel, as this can irritate the skin. Consider applying a moisturizer to all your skin. The sea salt can dry out your skin, which is not beneficial. Moisturize your skin with a non-comedogenic moisturizer.

Summary in Russian:

Добавьте в ванну 2 стакана (около 650 граммов) морской соли. Проверьте температуру воды. Принимайте ванну в течение 15 минут. Смойте остатки морской соли прохладной водой. Промокните кожу сухим полотенцем. Увлажните кожу.


Article in English: Start from the belly and work towards its penis so that the horse isn't surprised. Use room temperature water, if possible. Hot water and cold water can be uncomfortable for your horse. Your goal here is to sluice off dirt and other contaminants from the outside of the sheath. Discard the used sponge after completion Lubricate your hand and the sheath with either KY Jelly or a commercial sheath cleaner. In order to remove the smegma or “beans”, you'll need to lubricate the region. This will also make the process less stressful/painful for the horse. Take a soft sponge or a pad of cotton wool and wipe gently along the outer edge of the horse's sheath. Remove all smegma, dirt, and any other foreign materials that may have built up. Use room temperature water to rinse, while wiping. Do not wipe too aggressively. Work the sponge or pad of cotton wool in small circles as you move along the sheath. Push it as far as your can before inserting your hand. At most, your horse's sheath will slide 1 or 2 inches back. This will reduce the pocket that forms around the penis and will making cleaning easier. Not all horses will allow you do to it. If you do this frequently enough, your horse will become used to the sensation and won't resist. It will probably be a rusty color. This is normal. The smegma (dried excretions) will usually flake and peel away in your hand. Bring out as much as possible and use a lot of lukewarm water to rinse. Insert your little finger into the urethra and feel for a hard lump. If it is there, slowly roll it out of the tip of the horse's penis. Some call this harvesting beans. You will feel it before you get to your first knuckle. Beans rarely form deeper than this and if they do, they require surgery to remove. Check for thick skin, grayish skin color in normally pink areas, and lesions. If you see any of these, you should consult your veterinarian. These can be the result of improper genital care, but may also be symptomatic of other dietary, bacterial, and viral issues. If you used soap, make...

Summary in Russian:

Используйте мягкую губку и шланг, чтобы бережно промыть крайнюю плоть и пенис. Используйте смазку. Смойте грязь с крайней плоти. Одной рукой аккуратно отодвиньте крайнюю плоть назад. Другой рукой удалите смегму вокруг пениса. Проверьте, нет ли бобов (кусков смегмы) в мочеиспускательном канале. Проверьте, нет ли каких либо нарушений. Используйте губку или шланг, чтобы бережно промыть крайнюю плоть и пенис. Приведите себя в порядок.


Article in English: Start keeping a food diary to keep track of what you eat and how it makes you feel. You can use your food diary to identify the foods that tend to trigger your IBS symptoms and use that information to avoid trigger foods in the future. In your food diary include things like:  what you ate how much you ate when you ate how you felt one to two hours after eating FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These ingredients are more likely to produce IBS symptoms, so reducing your intake of foods that contain these ingredients should help to improve your IBS symptoms. Foods that you should limit or avoid include:  certain fruits such as apples, blackberries, apricots, cherries, nectarines, mangoes, pears, watermelon, or plums canned fruits fruit juice dried fruit certain vegetables such as artichokes, cabbage, garlic, lentils, cauliflower, mushrooms, asparagus, beans, onions, snow peas , and sugar snap peas  dairy products wheat rye high-fructose corn syrup honey Having an irregular eating pattern can also contribute to IBS symptoms, so try not to skip any meals or eat meals that are spaced too far apart. Maintain a regular meal schedule and try to eat about once every three hours during the day. Avoid eating large meals as well. Large meals may also contribute to IBS symptoms, so try to eat four or five small meals throughout the day. Staying hydrated can also help to combat some of the symptoms of IBS. Aim to drink about eight 8 ounce glasses of water every day. If you exercise or have an active lifestyle, then you may need to drink more. Steer clear of fizzy water and other carbonated beverages. These can make IBS symptoms worse. Alcohol and caffeine can irritate your digestive system. They may cause abdominal pain, diarrhea, or constipation. Try to reduce or eliminate caffeine and alcohol from your diet and see if your symptoms improve. For example, instead of having two cups of coffee in the morning, just have one. Or, instead of having a martini with dinner,...

Summary in Russian:

Заведите дневник питания. Соблюдайте диету с низким содержанием веществ группы FODMAP. Регулярно ешьте. Пейте достаточное количество воды. Снизьте употребление алкоголя и кофеина. Ограничьте употребление переработанных продуктов. Воздерживайтесь от искусственных подсластителей.


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

Summary in Russian:

Выберите свежие листья. Высушите листья. Поместите сухие листья между листами вощеной бумаги. Поместите вощеную бумагу между двумя листами писчей бумаги. Прогладьте утюгом листы вощеной бумаги. Подождите, пока воск остынет. Обрежьте листья по контуру.


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

Summary in Russian:

Обсудите идеи. Выберите дату. Составьте список гостей. Пригласите гостей. Купите продукты и украшения. Составьте праздничный список песен. Расставьте закуски и развесьте украшения. Веселитесь и празднуйте!


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

Summary in Russian:

Выбирайте коричневый карандаш того же оттенка, что и ваш естественный цвет кожи. Нарисуйте маленькие веснушки светлого цвета. Заполните промежутки более темными веснушками. Смягчите веснушки. Нанесите фиксирующий спрей или пудру, чтобы нарисованные веснушки не растеклись спустя некоторое время.


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

Summary in Russian:

Начните выполнять несложные аэробные упражнения. Попробуйте заниматься на тренажерах в зале Запишитесь на занятия с аэробной нагрузкой. Займитесь силовыми тренировками. Начните заниматься каким-нибудь активным спортом


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

Summary in Russian:

Выбросьте из автомобиля весь мусор. Вытрите внутренние поверхности и удалите с них пятна, которые могли вызвать неприятный запах. Достаньте коврики и почистите их. Пропылесосьте салон, чтобы очистить его от скопившейся грязи. Если вам не удалось избавиться от неприятного запаха с помощью пылесоса, помойте салон шампунем. Посыпьте пятна грязи пищевой содой, чтобы удалить запах.


Article in English: Start with the napkin facing you in the square position.  Make sure that your napkin is open and flat before you begin your fold.  Apply pressure with your hand if you would like a more crisp look to your sailboat.  A tight fold will also allow the use of more fabric in your sailboat. Make sure when you make this fold, the open edges are towards your body.  Pull the corner all the way down until it is about one inch from the bottom edge.  This should create a right angle.  Apply pressure to the fold with your hand for a more crisp look. Fold it all the way to the left.  Make sure the corner of the flap is flush, and even, with the corner you press it against.  Press your hand against the fold to create a crisp crease. Pull the corner from left to right.  Make sure the edge lines up nice and smooth.  Crease the fold with your hand.  If the fabric becomes too thick to crease, use a heavy object like a paperweight to make the fold.  If you prefer a more "fluid" sail, don't crease the fold.  There should be 1/2-1 inch of excess fabric left at the bottom of your napkin, after you complete this fold. You will want to make sure that you fold it upwards at least 2 inches (5.1 cm).  This flap will form the boat in your sailboat.  Adjust this fold upwards or downwards if you want a smaller or larger boat. There are two major folds of fabric, both of which have been lifted up 2 inches (5.1 cm).  The flap away from the "sail" you want to separate away from the flap closest to the "sail."  Use your thumb and fold one of the flaps upwards.  Take the other flap and fold it backwards.  Smooth out the edges of the flaps and you now have a napkin wind-drawn sailboat.

Summary in Russian:

Возьмитесь за верхний край салфетки и сложите ее пополам. Согните вниз верхний правый угол. Возьмитесь за нижний правый угол салфетки и до конца согните его влево. Заверните вниз верхний левый угол. Загните левый край вверх. Разделите нижние складки.


Article in English: Start with the napkin in a square position.  Fold it down so it meets the bottom right hand corner.  Crease the fold with your hand, or a heavy object like a paperweight.  Then turn the napkin around, so the fold is facing downwards. Take the left corner with your hand and fold it down.  Do this until you have a straight edge running down the middle.  Note: you are not folding it left to right, but down.  Do this until there is about one inch of fabric left at the bottom.  Crease the fold you have made with your hands. Take the right corner and fold it down.  Do this until you have a straight edge in the middle.  You should now have two edges in the middle (from the left and right folds) that are basically touching each other.  Crease the fold with your hand or a paperweight. Pull the bottom left flap upwards.  Do this until the top flap meets the bottom fold.  Now do the same with the bottom right fold.  Lift it up until the top right flap meets the bottom fold.  Crease both folds with either your hand or a heavy object. This will create the "boat" part of the sailboat.  Pull up the bottom edge as much as you would like, depending on the size of the boat and/or sail you want.  Once this is done, lay the napkin on a plate.

Summary in Russian:

Возьмитесь за верхний левый угол салфетки. Загните вниз левую сторону. Согните вниз правую сторону. Поднимите нижний левый отворот. Заверните вверх нижний край.


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

Summary in Russian:

Завяжите разговор. Спросите, не хотел бы он/она пойти на свидание. Дайте знать, что нет никаких обид, если человек откажет.


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

Summary in Russian:

Не провоцируйте спор. Будьте искренним. Не переводите тему. Объясняйте, объясняйте, объясняйте! Поймите и признайте аргументы своего оппонента. Начинайте спор, только если на это есть весомая причина. Не пытайтесь сделать так, чтобы последнее слово было за вами.


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

Summary in Russian:

Нанесите на волосы средство для укладки. Используйте плойку среднего диаметра. Завершите прическу лаком для волос.


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

Summary in Russian:

Составьте список гостей. Выберите дату. Выберите место. Продумайте порядок событий. Попросите близких друзей или родственников умершего человека произнести речь. Учтите предпочтения в еде. Принимайте предложения гостей.


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

Summary in Russian:

Не вынуждайте себя голодать. Первым делом с самого утра заботьтесь о водном балансе. Как можно больше занимайтесь физическими нагрузками. Включите в свое питание источники полезных жиров.


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

Summary in Russian:

Идем в магазин за продуктами. Ешьте 300 - 400 калорий на завтрак в течение 90 минут после сна. Уменьшите порции на 25 процентов. Замените белковые продукты с высоким содержанием жира на продукты с низким содержанием жира. Удалите жидкие калории из вашего рациона. Постарайтесь предпринять эти изменения в ближайшие 4 дня, однако, вы можете следовать этим правилам всю свою жизнь.


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

Summary in Russian:

Сохраняйте терпение. Сначала внимательно слушайте, а потом отвечайте на услышанное. Выражайте свои чувства спокойно.


Article in English: Staying hydrated can help replace fluids you lose producing mucus or from a fever. Ensuring you consume enough liquids may help you feel better and get over the cold more quickly.  You can drink water, juice, clear broth, or even clear, non-caffeinated soft drinks. Avoid coffee or caffeinated teas and soft drinks because they can cause dehydration and exacerbate your symptoms. Recent studies have shown that the long-time home remedy of chicken soup can decrease inflammation and reduce symptoms, congestion in particular. If you don't like chicken, you can always make a vegetable soup instead! Eating chicken soup as you can may minimize your symptoms and help you get over your cold more quickly.  Chicken soup has anti-inflammatory properties and also temporarily speeds up the movement of mucus through the nose, which in turn relieves congestion. You don’t have to make your own chicken soup to get the benefits — store-bought, canned soup works just as well. Alcohol, caffeine, and tobacco products can exacerbate the symptoms of a cold. Avoiding these products while you are sick may make you feel better and reduce the duration of your symptoms. Rinsing with a simple solution of salt water can keep help relieve a sore and scratchy throat. Although the benefits are temporary, you can use this remedy as often as you need it to help yourself feel better.  Make a salt solution by dissolving 1/4 – 1/2 tsp of salt in 4 – 8 oz of warm water. Gargle the solution, being careful not to swallow. Throat lozenges or sprays containing mild analgesics can help soothe a sore throat. Products that have eucalyptus or camphor may also help to relieve congestion.  Suck on throat lozenges or use sprays every two to three hours, or according to the package or your doctor’s directions. Suck on the throat lozenge until it is completely gone. Don't try to chew it or swallow it whole, which can numb your throat and cause swallowing difficulties. You can buy throat lozenges and sprays at most pharmacies and some grocery stores and larger...

Summary in Russian:

Пейте больше жидкости. Ешьте куриный суп. Воздерживайтесь от спиртных напитков, курения и кофеина. Полощите горло солевым раствором. Снимайте боль в горле с помощью таблеток или спреев. Используйте солевой назальный спрей. Снимайте боль с помощью отпускаемых без рецепта медикаментов. Как можно больше отдыхайте. Позаботьтесь о подходящей обстановке для сна. Подумайте о том, чтобы принимать сопутствующие лекарственные средства. Посетите врача.


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

Summary in Russian:

Пейте много жидкости. Правильно питайтесь. Занимайтесь физическими упражнениями. Регулярно делайте упражнения на растяжку.


Article in English: Staying hydrated with plain, clean water is one of the most important boosters to your health and immunity.  You should try to drink 8 cups of water each day, but drinking more at the first sign of illness may help you ward off impending sickness. Sugar can make you gain weight, feel sluggish due to sugar crashes after consumption, and it can also reduce the efficacy of your immune system.  Remember that many people drink more sugar than they realize in beverages.  Check nutrition labels on sodas and other drinks carefully for sugar content and serving size to ensure that you know how much sugar you are drinking. Even foods that do not seem sweet may contain corn syrup or sugar.  Read the labels of processed foods carefully to be sure that you know what you are putting in your body. The cinnamon rolls in the corner store are not at all as satisfying as those in a bakery. More expensive or higher quality sweets can be so delicious and expensive you don't feel cravings for them anymore or as often.  Consider substitutions you make yourself. Making a jelly sandwich will contain less sugar and fat than store-bought pastries and not include other added additives. Look for simple products with the least numbers of ingredients and easy to read or explained ingredient names. Those frozen entries and pre-made food go through processes unknown to the average consumer and contain many additional ingredients that can either harm or help your immune system. Gain control of what and how much of what ingredients go into your food by cooking your own and being selective. Avoid eating bleached flours, cereals, and baked goods.There's no real measurable amount of fiber in them and have gluten which turns to dough in one's digestive system causing strain on this critical part of the body's immune system. The best way to maintain a comprehensive array of immune-boosting vitamins and minerals is to consume a variety of healthy, fresh vegetables and fruits.  Brightly colored fruits often contain more nutrients than their paler...

Summary in Russian:

Пейте больше воды. Не ешьте простые сахара. Ешьте более качественные варианты вредной еды. Не ешьте сильно переработанные продукты. Ешьте больше фруктов и овощей. Ешьте больше чеснока. Ешьте белок.


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

Summary in Russian:

Пейте много воды. Пейте чай. Проверьте, помогут ли вам газированные напитки.


Article in English: Steel cuticle pushers are best for tough, hard cuticles. Wooden cuticle pushers are best for soft cuticles. Some have blunt rounded ends, others have sharp pointy ends or spoon-shaped ends and yet others are curved. The most common one has a rounded tip on one end and a sharp tip on the other.

Summary in Russian:

Определитесь, какой вам нужен пушер: Выберите необходимую верхушку пушера для кутикулы.


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

Summary in Russian:

Для процедуры легкого осветления волос заварите ромашковый чай. Используйте чай с календулой, чтобы придать локонам золотистый оттенок. Чтобы получить максимально светлые локоны, следует заварить чай из корня ревеня.