Article in English: Exercise is a great way to increase lower bad cholesterol and improve heart health. Focus on cardiovascular exercises, like running, biking, and circuits.  You should aim for 30 minutes of moderate aerobic exercise 5 times days a week. Alternatively, you can do 25 minutes of vigorous aerobic exercise 3 days a week with two additional days of strength training. Olive oil, nuts, and fish are sources of good cholesterol that will help protect your heart. Alternatively, avoid foods that are high in saturated and trans fats. Processed foods are a major source of trans fats. Smoking tobacco strains your heart and puts you at greater risk of a heart attack. If you have heart problems, you should aim to quit smoking altogether. There are now a variety of medications that can help to manage bad cholesterol and protect your heart. Have your cholesterol checked regularly and, if you are at risk, ask about medications that can help protect you. There are several types of drugs that help with heart health. These include Niacin, Fibrates, and Statins. If you have experienced a heart attack, your doctor will typically recommend that you take a daily dose of aspirin. Your doctor might recommend a dose of anywhere from 81 mg to 325 mg, though lower doses can be effective. It is important to follow your doctor's suggestions precisely. If you sudden stop your aspirin treatment, it is possible that you will experience a rebound effect that will significantly worsen your condition. Do not suddenly stop treatment without being told to do so by your doctor.

Summary in Russian:

Регулярно тренируйтесь. Правильно питайтесь. Бросайте курить. Проконсультируйтесь с врачом. Ежедневно принимайте аспирин.


Article in English: Exercise often helps reduce withdrawal symptoms, and it gives you something to do when you get a craving. Exercise also helps reduce daily stress. Consider going for a bike ride, doing yoga, walking the dog, or jumping rope. Adding a new hobby can help you focus your energy positively and add a sense of meaning to your life. Try something new that looks fun and interesting. New hobbies can include surfing, knitting, writing, or learning to play the guitar. If you get a craving or experience minor withdrawal, use distraction until the urge passes. Distract your mind and your body. If you get a craving, chew on gum, talk a walk, open a window, or begin a new activity. Relaxation is key to recovery. Mounting tension can lead to relapse. If you don't feel like you have time to relax, think about the time you spend engaging with alcohol and tobacco, and replace it with relaxation. Activities such as taking a walk, reading, and meditation can be effective ways to relax. Everyone needs some vices in life - just make them healthier ones overall. Indulge in a little ice-cream every now and then, or buy some fizzy drinks with lots of carbonation. While staying healthy is important, give yourself a little leeway so that you don't feel denied all the indulgences that you used to enjoy. The better you cope with cravings the lesser your chance of relapsing. People who quit smoking and drinking at the same time tend to experience less severe withdrawal and face lower relapse risk.

Summary in Russian:

Займитесь спортом. Найдите новое хобби. Отвлекайтесь от сильного желания выпить или покурить. Научитесь расслабляться. Позволяйте себе небольшие радости. Сохраняйте мотивацию.


Article in English: Exercises that work the main muscle groups (compound exercises) will give you the most significant gains in muscle mass and boost your metabolic rate. For instance, the bench press works your pectorals, your triceps, and your deltoids in a single exercise. An isolated exercise like a tricep kickback will work only your tricep.  Compound exercises hit more muscle fibers with each lift, so you end up spending less time in the gym.  Try creating a compound exercise routine with a a 4 day upper/lower split or a 3 day full body split to avoid overworking your muscles, which often happens with isolated exercises. Use isolated exercises to tweak your muscle growth an appearance once you have already met your goals. To add muscle mass to your lower body, you need to do exercises that target the large muscles in your thighs, calves, and hips. When it comes to building muscles, heavy weights (or high resistance) and low repetitions are the key (while the opposite is true if you are trying to improve your endurance).  To build the muscles in your thighs, you need to do exercises that focus on the hamstrings, quadriceps, and hip adductors, such as different variations of lunges, squats, and step ups.  To build the muscles in your calves (gastrocnemius, soleus, and tibialis anterior), do standing or seated calf raises.  The muscles in your hips and buttocks (gluteus maximus, abductors, flexors, and deep external rotators) are engaged with some of the same exercises as your legs (such as squats and lunges), but to add more specific exercises to target these muscles, try hip extensions and leg presses.  You should do these exercises using resistance that is heavy enough that you can only do 4 to 8 repetitions max. If you can easily do 8 or more reps, you are probably using too low resistance and are building endurance instead of bulking up your muscles. Note for teens: always consult a trainer and a pediatrician before engaging these exercises. Your body is still growing and developing so avoid high intensity and weights....

Summary in Russian:

Извлекайте максимальную пользу из комбинированных упражнений. Нарастите мышцы ног и ягодиц. Укрепите и нарастите мышцы спины. Укрепите мышцы кора, чтобы получить сильный пресс. Нарастите грудные мышцы. Укрепите мышцы рук и плеч.


Article in English: Exercising not only reduces the amount of glucose in the bloodstream, but also changes your cells’ response to insulin. Cells become more sensitive to insulin, which means your body doesn’t have to make as much insulin to help cells take up glucose. When cells take up glucose from your blood, this lowers your blood glucose. Experts recommend 30 minutes of moderate exercise each day for pregnant women.  Check with your healthcare provider about what kinds of exercise are appropriate for you. If you haven’t exercised regularly in a long time, start slow. Start with 10 minutes of exercise a few days a week, then build up to the recommended 30 minutes per day. Go for a swim. Swimming is a great exercise for pregnant women. Moving in water reduces stress on the joints and back. Exercise doesn't necessarily need to take place at the gym or the track. Simple things like parking farther away from the storefront, taking the stairs, or walking the dog more frequently can add to your fitness. Though many forms of exercise are just fine for pregnant women, you’ll want to avoid certain activities. Those exercises such as situps, crunches, and leg lifts force you to lie flat on your back. Avoid these types of exercises after the first trimester. You will also want to avoid or modify contact sports that could harm you and the baby, such as some martial arts, football, soccer, and basketball. Sports that pose a high risk of falling should also be avoided.

Summary in Russian:

Умеренно занимайтесь физическими упражнениями. Старайтесь больше двигаться на протяжении дня. Избегайте таких упражнений, которые могут быть опасными для беременных.


Article in English: Exercising regularly can help improve your memory, aiding to your ability to develop the skill set of a prodigy. Try to move for at least 20 minutes a day. Take a walk each night. Ride your bike to work. Get a stress ball and bounce it around your office for 20 minutes a day. Simple, regular physical activity can greatly improve your memory and overall skills. Eating a balanced diet can help you develop the skill set necessary to becoming a prodigy. Adequate nutrition helps care for your mind as well as your body. Make sure to eat a lot of fruits and vegetables, as well as high quality proteins like those found in fish and poultry. Eat dairy in moderation and incorporate high quality carbohydrates into your diet, like those found in whole wheats and whole grains. Alcohol and tobacco can affect the memory. They can also affect the sleep schedule, and poor sleep can affect your overall performance and memory. Try to stick to drinking in moderation, which means only one to two drinks a night. If you're a smoker, talk to your doctor about quitting. In addition to affecting your memory, smoking can cause a variety of other health problems.

Summary in Russian:

Занимайтесь физкультурой. Правильное питание. Откажитесь от сигарет и алкоголя.


Article in English: Exercising with weights builds up muscle and keeps your metabolism high for an extended period of time, helping you to lose fat. Even when you are not exercising, muscle will burn more calories than fat will. If you're new to weightlifting, get started by joining a gym and asking a personal trainer to help you with some beginner's exercises. Keep these tips in mind:  Work each muscle group. Make sure you do exercises to work out your arms, back, chest, abdomen, and legs for full-body fat loss. Focus on performing 2-4 sets of 8-12 repetitions at 70-80% of your one repetition max. Do not simply lift the heaviest weights you can because form is more important than the amount of weight lifted, and form is usually sacrificed to focus on lifting heavier weights. Don't overdo it. Make sure you have a few rest days between workouts, and don't work the same muscle groups two days in a row. Your muscles need time to repair after workout sessions to get stronger. Mixing resistance training with cardio workouts is the key to successful fat loss. Cardio exercises get your heart pumping and help you burn a lot of calories. Any type of cardio is fine, but try to choose an exercise you enjoy doing, so you'll be motivated to stick with your workout regimen.  The best type of cardio to do for fat loss is HIIT (high-intensity interval training). HIIT involves doing intense bursts of cardio with short rests in between. HIIT keeps your body guessing and burning more calories than long periods of steady intensity. Cycling, swimming, and running are great cardio exercises. Do one of these activities for half an hour four times a week, or mix them all up. Work out with a friend. Sometimes having a friend along can turn a dreary workout into a fun catch-up session. Find a friend with similar goals and motivations, and set up a schedule to exercise together several times per week. We burn calories throughout the day, not just when we're working out. Being more active in general can make a big difference in your daily calorie burn. Try...

Summary in Russian:

Делайте силовую тренировку. Начните кардио-тренировки. Найдите творческие способы повышения своей физической активности.


Article in English: Exfoliating your skin using a dry brush improves your circulation and keeps your skin healthy. Its recommended as a way to reduce the appearance of stretch marks that have already formed, but dry brushing can also be used as a preventative technique.  Use a dry brush made from natural fibers. The bristles should be stiff, but not too tough. Start from the bottom of your legs and brush your skin upward toward your heart. Focus on areas where stretch marks might become a problem, like your buttocks and abdomen. When you're finished brushing, take a shower to wash away the dead skin cells. Don't use a dry brush on your breasts, since the skin there is more sensitive and could be damaged by brushing. Many commercial body washes contain sulfates, which can dry out your skin and reduce its elasticity over time. Choose a cleanser made with natural oils that will hydrate your skin, rather than making it lose too much moisture.  Coconut oil can act as a healthy skin cleanser. Rub it over your skin, rinse with warm water, and pat your skin dry with a soft towel. It may not be necessary to use a cleanser on your skin, especially if it's prone to becoming dry. Wash your skin with lukewarm water and pat it dry. Its important to use a moisturizer to hydrate the skin on your belly, sides, lower back, thighs, legs, and anywhere else you might get stretch marks. Regular lotion won't penetrate the skin deeply enough to keep it hydrated, so use a product specifically made for pregnant women, or choose a natural oil.  Cocoa butter, kokum butter, almond oil, egg oil, shea butter, and wheatgerm oil are popular and effective choices for moisturizing skin during pregnancy. Pure lanolin, which is made from the oils produced by sheep to keep their wool supple, also works very well.  Other popular oils include tamanu oil, rosehip oil and baobab oil. These oils are rich in anti-inflammatory and anti-oxidant properties. They support the regeneration of new tissues and accelerate the formation of healthy skin. Moisturize your skin in the...

Summary in Russian:

Используйте сухую щетку. Не применяйте агрессивные химические вещества к коже. Увлажняйте кожу. Пользуйтесь солнцезащитным кремом.


Article in English: Exfoliation does not need to be done every day, as this can make your skin irritated and raw over time. Instead, aim to exfoliate your skin once every 1-2 weeks to remove dead skin and soften it up. You can use a homemade exfoliating treatment, or use a store-bought one. Simply wet your skin, scoop some of the exfoliant onto your fingertips, and massage it onto your skin. Do this for 60-seconds, and then use a bit of warm water to rinse it off.  Try mixing sugar with honey for a home-made exfoliant. If your skin is sensitive, you can use oatmeal mixed with honey or milk to buff down your skin. Face masks do a few things (depending on the one that you're using). They work to remove toxins in your skin, clear out your pores, and get rid of dead skin cells and grime. They are best used once every 2-4 weeks, as they may dry out your skin if used more frequently than that. To use a face mask, wet your face and scoop some of the mask onto your fingertips. Spread it evenly over your skin, and allow it to dry for 20-30 minutes (until no longer tacky). Then, use warm water and a damp cloth to wipe the mask off your face.   You can use masks as a spot treatment on pimples; simply dab it onto a zit, and leave it to dry overnight. Wash it off in the morning, and the redness and tenderness of your pimple will be greatly reduced. Mud masks are generally the most popular, but there are many kinds that you can find to use. Pore cleansing strips are a type of cotton strip with an adhesive on one side. The adhesive side is pressed onto your skin, and when you pull the strip off, it removes any blackheads that might have been present. Pore cleansing strips are generally only needed when you're breaking out. They are usually used on the face (on the nose and chin), but can be used on any part of the body that has blackheads. Follow the package directions for your strips, and finish up by washing and moisturizing your face.

Summary in Russian:

Используйте скраб раз в неделю. Наносите маски для лица 2–4 раза в неделю. Используйте специальные полоски для избавления от черных точек.


Article in English: Exfoliation makes your skin softer by removing dirt, oil, and dead skin cells. You can scrub your face with coffee grounds mixed with some mild soap, or a store-bought exfoliation product. For relief of redness as well, look for something that contains green tea extracts and glycolic acid. Avoid exfoliating more than once or twice a week, as exfoliating too often can cause skin irritation. Moisture loss and removing your skin’s natural oils can lead to dry and flaky skin, and bathing too often, bathing for too long, and using hot water can all increase moisture and oil loss. Bathe every other day if you can, use cooler water, use your hand or a soft cloth instead of a scrubber to apply soap, and limit your shower time to five or 10 minutes.  After your shower or bath, don’t rub your skin dry, as this can remove moisture and oil. Instead, gently pat or rub yourself with a fluffy towel.  When your skin is still somewhat damp, apply your favorite moisturizer. If you choose to shave, save shaving for last when you’re bathing, because this will give your skin time to soften up. Use a moisturizing shaving cream and sharp razors with multiple blades. It’s also important to shave downward, or with the direction of your hair growth to prevent irritation.  Don’t shave first thing in the morning when you’re retaining water, as you won’t get as close a shave. Treat razor burn with a warm compress, and always moisturize after shaving. To avoid the added cost of shaving cream, you can use hair conditioner as a substitute, but avoid soap as it won’t lubricate your skin enough. Your skin doesn’t seem to mind what kind of moisturizer you prefer, as long as you use it often and regularly. Always moisturize after bathing or shaving, before applying makeup, after removing makeup, and after doing dishes or getting your skin wet.  Look for a moisturizer that has plant-based oils and hydrating ingredients like vitamin A, vitamin E, cocoa butter, shea butter, lavender, and chamomile. For particularly dry skin, try a deep overnight...

Summary in Russian:

Раз в неделю отшелушивайте кожу. Правильно мойте кожу. Правильно брейте кожу. Ежедневно увлажняйте кожу. Держите в чистоте свои кисточки для макияжа. Снимайте макияж перед сном. Наносите на кожу маски из пищевых продуктов. Сделайте массаж.


Article in English: Existentialism is all about being who you are outside of social norms, culture, religion, or other ideas of what you should be. Its about recognizing that you have the freedom to choose who you want to be and only you can make that choice. Of course, the problem with authenticity is knowing when you've actually achieved who you really are outside of society's expectations, versus when you are simply doing what you think looks or appears authentic to others-- which is exactly the opposite of what you should be trying for. When you make a choice about your self presentation or actions, ask, "Is this what I really want, or am I doing this because it will please someone else?" For instance, when you get dressed in the morning, are you choosing what you like, or what you think others will find sexy or cool? Find a passion and go after it, whether it be art like existential painter Jackson Pollock, writing like existential author Fyodor Dostoevsky, or philosophical inquiry. Being an existentialist means that you recognize the value in self-expression, so find a way to let your inner self be expressed on the outside. Existentialism is a habit of the mind, and involves considering questions about how individuals must live.  Existentialists ponder questions about the meaning of life and death, whether or not there is a God and whether deity is involved in individual lives (nearly all existentialist philosophers believe there is no God, since there is no meaning or order), the meaning of friendship and love, and other questions that have to do with the individual.  Existentialists are less worried about social or political issues like what the role of the state should be.

Summary in Russian:

Станьте настоящим. Творите. Размышляйте.


Article in English: Expect weight loss of about 1 lb per week by lessening daily food consumption by 500 to 750 calories.  More drastic weight loss may be difficult and unhealthy.  For example, there are about 3,500 calories in 1lb of fat.  To lose 2 lbs in a week, you would have to cut 7,000 calories from your weekly diet. Try a few simple approaches to shave off calories wherever you can.  Eat slower to reduce calories.  It takes about 20 minutes before your brain tells your body it is full.  According to some studies, eating slower results in feeling full quicker.  Substitute a salad to drop daily intake.  Salads have low calories but still aid in losing weight.  Try to make it your lunch-time choice every day. Be sure to use a low-calorie and low-fat dressing option, such as oil and vinegar. Use almonds to satiate hunger and drop calories.  About 15 – 20 almonds can make for a quick snack, but 50 or so could be considered a meal replacement.  One study showed a six-month diet that included almonds as snacks resulted in 18% body weight loss.  Increase your protein intake to lose fat.  Some studies showed that people who double their protein lose more weight via fat.  To determine the amount of protein you need, weigh yourself then multiply by 0.36, then multiply that number by 2.  The result is the amount of protein you should get in grams.  An added benefit is more protein intake has been shown to increase metabolism.   Substitute salsa for unhealthier options.  At only about 4 calories per tablespoon, it’s a 20 calorie savings versus sour cream or guacamole, a 70 calorie saving versus ranch, and it’s also an extra boost of vegetables to boot. For less calories, aim for proteins lower in fat.  Try to maximize the protein grams in the amount of calories.  Here are a few examples of foods packed with protein.  Milk – 149 calories for 8 grams of protein Eggs – 1 egg has 78 calories and 8 grams of protein Greek yogurt – 15-20 grams of protein for 100 calories Cottage cheese – 14 grams in 100 calories Edamame  – 100 calories...

Summary in Russian:

Определитесь для начала, сколько килограмм вы хотите сбросить и как быстро. Меняйте количество поглощаемых калорий, это поможет сбросить вес. Выбирайте правильные белки.


Article in English: Experiments whose results cause sweeping scientific paradigm shifts are very, very rare. The vast majority of experiments answer small, specific questions. Scientific knowledge is built upon the accumulation of data from countless experiments. Pick a topic or an unanswered question with a small, testable scope. To get ideas, look for gaps in the current scientific literature.  For instance, if you want to do an experiment on agricultural fertilizer, don't seek to answer the question, "Which kind of fertilizer is best for growing plants?" There are many different types of fertilizer and many different kinds of plants in the world - one experiment won't be able to draw universal conclusions about either. A much better question to design an experiment around would be "What concentration of nitrogen in fertilizer produces the largest corn crops?" Modern scientific knowledge is very, very vast. If you intend to do serious scientific research, research your topic extensively before you even begin to plan your experiment. Have past experiments answered the question you want your experiment to study? If so, is there a way to adjust your topic so that it addresses questions left unanswered by existing research? Good scientific experiments test specific, measurable parameters called  variables.  In general terms, a scientist performs an experiment for a range of values for the variable he's testing for. One vital concern when performing an experiment is to adjust  only  the specific variable(s) you are testing for (and no other variables.) For instance, in our fertilizer experiment example, our scientist would grow multiple corn crops in soil supplemented with fertilizers whose nitrogen concentration differs. He would give each corn crop the  exact  same amount of fertilizer. He would make sure the chemical composition of his fertilizers used did not differ in some way besides its nitrogen concentration - for instance, he would not use a fertilizer with a higher concentration of magnesium for one of his corn crops. He...

Summary in Russian:

Выберите тему исследования. Выделите переменную или переменные. Выступите с гипотезой. Обдумайте, как вы будете собирать данные. Методично проведите эксперимент. Соберите данные. Проанализируйте данные и сделайте вывод.


Article in English: Experts believe that eating a healthy diet could prevent up to 10% of all cancer cases in the United Kingdom. Eating more fruits and vegetables has been linked to reduced risk of cancers of the mouth, esophagus, stomach, lung, and larynx. Eating too much red meat (beef, pork, lamb) and processes meat (salami, bacon, hot dogs) has been linked to increased risk of cancer. People who eat more fiber have reduced risk of bowel cancers.  Include chicken and fish in your diet. Replace some of the red or processed meat you eat with chicken or fish one to two times per week. Try replacing some of the meat in meals with beans or tofu. Eat at least five servings of fruits and vegetables each day.  Spices that have been shown to have carcinogen-blocking effects include amla, garlic, and turmeric (via the curcumin).  Consume turmeric (which contains curcumin) with black pepper to boost the bioavailability.  To boost fiber content in your meals, adhere to the five servings of fruits and vegetables per day. Include whole grain foods in your meals daily. Diets high in saturated fats may increase breast cancer risk. Avoid saturated fats by reading food labels and choosing alternatives with less saturated fat. Studies have shown that women who exercise 30 minutes per day five times per week (or 150 minutes total) have a 15 – 20% reduction in breast cancer risk. Other studies have consistently demonstrated a 30 – 40% reduction in colon cancer risk when individuals increase their physical activity. Physical activity has also been shown to reduce the risk of lung and endometrial cancer. Exercise at a moderate to vigorous intensity for 30 – 60 minutes per day. Examples of moderate intensity exercises include walking briskly, water aerobics, and bicycling at less than 10 miles per hour. Examples of vigorous intensity exercises include jogging, hiking uphill, swimming laps, and jumping rope. Infection with certain types of viruses increases the risk for certain kinds of cancer. For example, the virus that causes hepatitis B (HBV)...

Summary in Russian:

Ешьте здоровую пищу. Регулярно занимайтесь физическими упражнениями. Пройдите вакцинацию. Высыпайтесь


Article in English: Explain how you have been feeling, and what struggles you have been going through. You may be prescribed therapy and/or antidepressants.   Your family doctor can help you by listening to your symptoms, referring you to a specialist, and possibly prescribing medication. Therapies such as CBT (Cognitive behavioral therapy) and DBT (Dialectal behavioral therapy) can help you counter negative thoughts and learn strategies for handling rough times.   Making the step to get professional help can be difficult if you are depressed. Feeling bad because you can’t control your mood on your own is normal. Making the decision to get help is a positive action which will help you to begin fighting depression and anxiety. Look for therapists or doctors who you like and feel comfortable with. Don’t be afraid to interview several before picking one you like. Once you meet with a doctor you may get a prescription for medication to help fight your depression or anxiety. It’s extremely important that you take the proper dose and stay consistent.   Many of these medications change the chemical imbalance in your brain and affect your serotonin levels. Low levels of the brain chemical serotonin are a factor which can lead to depression. When you don’t take your medication regularly, your body experiences withdrawal and can make you feel worse than before. Battling depression and anxiety is a constant in most cases. You may not find the right medication for you right away. It may take several months to get it right and you may have several different prescriptions along the way. It’s extremely important that you keep honest and open communication about your medication and how you are feeling with your doctor. Exercise releases endorphins and improves your overall health. Go for walks, play backyard sports, swim, hike, or play with children or pets.  Try exercising with a loved one to make it fun and help you stay motivated.  If you suffer from depression and anxiety staying active can be a big challenge. On those days when it’s an...

Summary in Russian:

Обратитесь за помощью к психиатру или психотерапевту. Относитесь ответственно к приему лекарственных препаратов. Больше двигайтесь и занимайтесь спортом. Придерживайтесь сбалансированного рациона питания. Позаботьтесь о полноценном сне.


Article in English: Explain that you are hoping that your breakup--as painful as it was--is the starting point of something new and deeper. State clearly and directly that you are hoping that the two of you might get back together. Some scripts include:  "I have loved getting to know you again through our friendship, and I'm glad that we talked about what went wrong when we were dating. I think that the two of us might be ready to get back together. What do you think?" "I really value this friendship we've developed, and it makes me hopeful that the two of us might be able to be more than friends. Do you feel the same way?" "I really care about you, and, if you were up for it, I would like us to begin dating again. I know that we have had our share of hardships, but I think that they have made us stronger." While breakups are emotionally draining, they can sometimes help people learn about themselves and grow into better people.  Show your ex that you are not the same person who dumped him or her, and explain how you have become a better, more mature partner. Because your ex might be skeptical, it is important to back up your words with positive actions. Be sure that you are constantly working to improve the mistakes of your past.  For example, if your ex is concerned that you do not communicate well, study up on communication techniques. Or if your ex is worried about how emotionally available you are, make time to support your ex when he or she is going through a difficult time. Your ex might be especially worried that you might dump him or her again.  Be patient with your ex's (understandable) anxiety. While you cannot guarantee what the future holds, you can guarantee that you will work and try your hardest to deepen the relationship and support your partner. Even if you have done everything right, it is possible that your ex will not want to reunite with you romantically. Or perhaps your ex will need time to think before making any decisions. But no matter what, you should be proud of all the work that you put into...

Summary in Russian:

Скажите, что вы снова хотите быть вместе. Расскажите, как вы изменились после разрыва. Покажите положительные изменения посредством действий. Ожидания не должны быть слишком высокими.


Article in English: Explaining a mental illness like anxiety disorder is challenging and you might not know what to say, initially. “Process talk” simply means talking about talking rather than sharing information. It’s a technique that will help you put your thoughts in order, and also ask your family for patience.  For instance, say something like “I’m not sure how to talk about this, but can you please listen to me and try to understand? I’m hoping to feel better after talking about it with somebody.” You might also try “I don’t know if this makes sense and I feel uncomfortable talking about it, but I want to tell someone. Can you listen to me and not laugh or make a joke out of it?” Remember that your family will want to help you but may not fully understand what’s going on. Having a serious anxiety disorder is hard and isolating. But you’ll feel better with loved ones to support you. Explain how you feel and begin to open up about your problem.  Be clear about what is going on, i.e. “I’ve been having episodes lately where I feel overwhelmed. I panic, get afraid, and feel like I can’t breathe. It’s happening more and more often.” Or, “I feel like I have to follow these routines and rituals. I can’t explain why. I just feel terrified at what might happen if I don’t.” Name the disorder. Your family needs to know what you’re struggling with and that it is a recognized condition. You might say, “I think this is social anxiety disorder, Dad” or “I feel like I may have obsessive-compulsive behavior disorder.” Your loved ones might also not know much about anxiety or even about mental illnesses. They may not react well or deny there is a problem, thinking you can just “snap out of it.” It will help them understand the problem you’re facing if you can offer concrete examples of how anxiety is affecting your life – and the fact that it’s serious. Focus on events that have occurred or the impact they’ve made on you.  For example, you could say something like “I’ve been having trouble coping with stress at school. I feel so overwhelmed...

Summary in Russian:

Начните с “подготовительной беседы”. Объясните свои чувства. Приводите конкретные примеры.


Article in English: Explore your identity and keep in mind that the first step in coming out and telling your friend that you love them is being comfortable with your own feelings. Because of societal pressures and expectations related to sexual orientation and gender identity, this isn’t always an easy process. Work on getting more comfortable in your own skin so that you can be strong and confident when you come out. Consider how you would like to come out to your friend. Remember, there’s no “right” way to come out. Just do what is most comfortable for you. You can make a big announcement or just casually slip it into conversation. Things you may wish to consider:  Decide if you would rather tell your friend individually or in a group setting. Think about places you’d be comfortable telling your friend. Consider a place or activity you both enjoy; for example, getting coffee, playing tennis, or while at your favorite pizza place. Give your friend enough time to ask questions and respond to you. Make sure they’re able to be focused on what you’re saying to them. For example, you might not want to tell them between classes or if they are running late for an appointment. Before you share the romantic feelings you have toward your friend, you want your friend to know that you are gay. Come out to your friend before you tell them you are in love with them. Give them a few weeks to process this news first.  It is best to just come right out and say it: “Matt, I’m gay” or “Hey, I just wanted to let you know that I’m gay.” Try not to get yourself worked up over it and wait for the “perfect” moment.  Do your best to speak clearly, even though you might be nervous. It might be more stressful to have to repeat yourself! This will help you determine if you want to move forward in sharing your romantic feelings at a later point. They may be happy for you, freaked out, or somewhere in between.  They might want to talk to you a lot about it, or they may just say, “Okay, that’s cool,” and change the subject. Answer their questions. They may...

Summary in Russian:

Поработайте над тем, что понять и принять себя таким, какой вы есть. Выберите подходящее время и место. Поговорите с другом о своей сексуальной ориентации. Обратите внимание на его реакцию. Подумайте, как вы будете справляться с негативной реакцией. Остановитесь на этом. Подумайте о том, чтобы признаться и другим людям.


Article in English: Express your point of view or needs in a way that is clear and direct. You want to come off as aggressive, not disrespectful.  Make sure you have someone's full attention before talking. Talk face-to-face, not to their back.  Say their name when addressing them.  Be honest with the person you are confronting, but remember to listen to their point of view as well. Sounding condescending, accusing, or overly aggressive can make a situation escalate.  Words such as "always" or "never" tend to exaggerate statements and are good to avoid.  Bring the conversation back to yourself. Use "I" instead of "you" statements, such as "I feel..." or "I don't like it when...". Follow these with facts. Shouting, whispering, or speaking with a shaky force will undermine anything you say.  Speak at a level you would use for a normal conversation. Pleading or whining will make you sound desperate or emotionally dishonest. Speak in a clear, steady voice and do not hesitate. If you are preparing to confront someone, practice what you want to say in advance in front of a mirror. If you feel like someone is trying to take advantage of you or asking you to do something you feel is unreasonable (e.g. borrow money), do not feel guilty telling them "No".  Follow these basic principles of saying "No": be brief, clear, firm, and honest.  You can justify your response, but be brief and avoid excessive excuses. Do not start every sentence with "I'm sorry". Being overly apologetic will make you look immature or insincere. Reinforce your refusal with assertive body language. Maintain direct eye contact, hold your head up, keep your back straight, and relax your face and shoulders.

Summary in Russian:

Говорите четко и ясно. Используйте слова и фразы, которые не заденут чувства человека, но в то же время вы ясно сможете выразить свою точку зрения. Говорите твердо и убежденно. Скажите «нет».


Article in English: Expressing your desire to live with your boyfriend is the first step toward opening a dialogue about cohabitation. Telling him simply that you would like to move in together will leave little to no confusion in what you are saying. Set a time to sit down together and discuss the possibility of cohabitation.  Timing is important. Don't pressure him to move in early on in the relationship and try to bring up the conversation without conflict. Allot a significant amount of time to this conversation. Not only will you have many things to discuss, but it will also demonstrate the conversation's importance. Start the conversation by expressing your satisfaction with the relationship and describing what you would like to continue, such as “I love spending time with you and I want to do more of it.” Explaining your reasons, now that you've opened up a clear line of dialogue, around why you want to move in together will help put this phase of your relationship in perspective. There are many reasons why couples move in together, like financial convenience, a step toward marriage or partnership, greater intimacy, or having children together.  Give serious thought as to why you want to move in together. If it's about finances, make a budget with both of your incomes. If it's about moving toward marriage or partnership explain how you see moving in together is a step in the right direction. Try to give specific examples, like “We could both save so much money by sharing rent,” or “I really want marriage and children in the future, and living together is the next step in realizing that goal.” Moving in together can also provide opportunities to experience missing elements in your relationship. Perhaps you both have busy professional lives and cannot spend much time together, have opposite schedules making quality time scarce, or your relationship is lacking stronger intimacy. Whatever the reason, explaining what you believe to be missing form the relationship and how moving in together can be a step in right direction will...

Summary in Russian:

Сообщите парню, что вы хотите жить вместе. Объясните, почему вы хотите жить вместе. Опишите, что в настоящий момент отсутствует в ваших отношениях.


Article in English: Extend the length of the workout gradually, by no more than a few minutes each week. Use a "walk, trot, walk, trot" pattern to increase the length of the exercise session without wearing out the horse, but keep increasing the amount of time the horse trots each time as well. Remember to always end an exercise session with a walk without a rider. Now that the exercise is beginning to expand beyond short, gentle sessions, make sure the horse gets sufficient rest. Give the horse a break from all forms of riding at least once a week. Trotting up and down hills is especially effective at building the horse's hindquarter muscles. Keep in mind that the horse may trot at a slower pace over hills. Never ride up and down hills on muddy ground or other terrain with dangerous footing. Once the horse can trot for an hour without a break, it's time to try a light canter. Push the horse from a trot into a canter for just a moment, then back to a walk. Repeat this every day or every other day, gradually increasing the canter time every couple exercise sessions. It may be a few weeks before the horse can comfortably canter.  Adopt a jump seat position while cantering, to take most of your weight off the horse's back and to keep you balanced. Cantering is good for developing the horse's breathing, but trotting is more effective as a general muscle workout. Don't push the horse to this step; it usually takes at least nine weeks for an out of shape horse to be ready for galloping. Once the horse can canter comfortably, move from a canter to a gallop, then back to a canter again. Try this once or twice a week, gradually increasing the amount of time spent galloping. If you are training the horse for competitions, understand that jumping does not need to happen every exercise session. At the start of a season, a few jumping exercises are useful to get the horse back in form. Apart from that, high jumping exercises are not recommended due to the stress on the horse's joints. Have the horse trot and jump over short obstacles...

Summary in Russian:

Медленно увеличивайте продолжительность тренировок. Давайте лошади отдыхать, по крайней мере, раз в неделю. Начните прогуливаться и бегать рысью по холмам. Постепенно включите в тренировки галоп. Переходите на галоп, только когда лошадь будет готова. С осторожностью тренируйте лошадь прыгать.


Article in English: Extensions help Chrome do additional tasks that it might not be able to do otherwise. Block Site is an extension that, well, blocks websites.  Click on + Add to Chrome in the upper right corner of the pop up module. A dialogue box will appear saying “Add Block Site?”. Click “Add extension”. Extension will appear in the download bar at the bottom of the screen. Once extension has been downloaded, there will be a dialog box saying Block Site has been added to Chrome. You can manually block individual websites.  Right click anywhere on the web site. In the dropdown menu, hover over “Block site”. Click “Add current site to blacklist” in the secondary menu. Right click anywhere on your browser window. In the dropdown menu, hover over “Block site”. Click “Options” in the secondary menu. Chrome will open a new tab with settings for the Block Site extension. In the left sidebar, click “Block words”. Toggle “Custom list” to on. In the text box, type in the word you wish to block. Click the “Add word” button next to the text box. While in Chrome, try to access website using the URL or keywords you've blocked.

Summary in Russian:

Установите расширение Block Site. Щелкните правой кнопкой мыши, чтобы заблокировать сайты. Создайте собственный черный список. Сделано.


Article in English: Extracurricular activities are a great place to meet people with similar interests.  Join as many clubs as you can, but make sure to only participate in those that you have a real interest in.  If you are out of school already, look at your local newspaper(s) or weekly periodicals to find clubs in your town you might like to join.     If you take a foreign language, join the French, Spanish or German clubs.  You will not only meet new friends, but have people to practice your language skills with! Try out band.  School bands are pretty large, offering a wide base of potential friends, and there are so many different instruments you are bound to find one you enjoy playing. If you like to sing, join the glee club or show choir. Do you like to convince others of your opinions?  Try out the debate club.  Not only will you meet people at your school, but also can attend debate competitions and meet kids from other schools like yourself. For adults, your city no doubt has dance troupes, singing groups, bands that need new members, and other opportunities for meeting new people in your area. Like some school academic teams, sports teams play other schools and thus give you a chance to travel outside your city and meet kids from other areas with like interests.  Team members also practice together a few times a week, usually, and this is ample time to develop strong bonds with your teammates.  Try out soccer, baseball or tennis teams at your school.  If your school doesn’t have the sport you most enjoy, look for neighborhood leagues. Most cities have local groups that meet to practice and play more casual sports, like Ultimate Frisbee or volleyball. Look in the local paper, city website, or do a web search on a particular sport in your city. If you are a woman, you might look for roller derby teams in your city.  This is a contact sport, so is not for the timid.  It also can be pricey to join, but is lots of fun and will introduce you to a whole group of new women. Go to the local rock climbing gym or trapeze club. ...

Summary in Russian:

Вступайте в разные клубы. Вступите в спортивную команду. Пробуйте что-то новое. Начните посещать новые заведения. Займитесь волонтерством. Найдите новую сезонную или дополнительную работу. Зарегистрируйтесь в разных социальных сетях.


Article in English: Eye contact both draws people in and shows them you're interested in them. Look people in the eye as soon as you enter a room, and maintain eye contact while you're speaking with them. This shows people you're interested in what they have to say. It puts your full attention on them and shows you're engaged with the present moment.  Consciously remind yourself to lean forward, whether your standing or sitting. Don't lean back in your chair. This makes you seem disengaged. Crossing your arms closes you off to people, but keeping your arms at your sides shows people you're open. You can also use open gestures. a lot when you interact with others. Smiling draws people to you. It lights up your face and makes you appear more positive. Practice smiling so you can do it naturally in conversations. Don't smile when you're talking about a dark or sad topic, such as illness or death. People will view this as inappropriate. This makes you appear more animated, which draws people to you. Speak with your hands to expand on what you're saying. Watch yourself in the mirror or film yourself to help you practice your gesturing. . Stand tall with your shoulders back. Tip your chin up, keeping your gaze forward. Additionally, avoid slumping your shoulders when you walk or stand. Use a mirror to check your posture. You can also film yourself walking around a room to check how well you're maintaining good posture. You deserve to take up space, just like anyone else. Shrinking yourself will make you less visible to people, which makes it harder to be charismatic. Spread out and take up the space you need. It helps to take up hobbies that encourage you to own your space. For example, engaging in the martial arts can help you claim your personal space.

Summary in Russian:

Смотрите людям в глаза. Во время разговора слегка наклоняйтесь в сторону собеседника. Не скрещивайте руки, чтобы сохранить открытую позу. Улыбайтесь Жестикулируйте, чтобы привлечь внимание людей и донести до них свою точку зрения. Следите за осанкой. Не позволяйте другим вторгаться в ваше личное пространство.


Article in English: FIV causes your cat’s immune system to become weak, which means that it is very susceptible to other illnesses, like cat flu. Because of this, it's important that you get your cat vaccinated against illnesses every year. Talk to your vet about which vaccines to give your cat, as some diseases are more common in certain areas than others. Your vet will most likely suggest that you get your cat vaccinated against feline distemper and other cat viruses. A FIV-infected cat’s body is less likely to handle infections well. FIV-infected cats also need all the nutrients that they can get and many parasites will rob your cat’s body of those nutrients. You need to treat your cat for both internal and external parasites.  Control worms (internal parasites) with milbemax (containing milbemycin.) This wormer is effective against all classes of worms. Indoor cats should be dosed once every three to four months. Cats allowed outdoor access, especially those that hunt rodents, should be wormed monthly. External parasites such as fleas and ticks can also compromise your cat’s health. Vets often recommend Stronghold (UK)/ Revolution (US). This external parasite medication combats all external parasites in the same way that milbemax fights internal parasites. It is a good idea to boost its immune system with vitamins. You can give your cat vitamin E, vitamin A, vitamin C, selenium, and zinc. Talk to your vet about the proper dose for your specific cat. Your vet will most likely recommend something along the lines of 3 to 5 ml of LC-vit daily or 5 ml of Nutri-Plus Gel daily. If your cat is very weak and has a hard time eating, you should consider giving him or her injectable vitamins to boost its health. Again, it is always important to talk to your vet before giving your cat any supplements or medication. An injectable supplement that is often recommended by vets is Coforta, which is injected at 0.5ml to 2.5 ml per cat once a day for 5 days during a single treatment period. L-lysine is a supplement that can help prevent...

Summary in Russian:

Регулярно вакцинируйте свою кошку. Позаботьтесь о том, чтобы ваша кошка не подхватила паразитов. Повысьте иммунитет кошки витаминами. Поговорите с врачом-ветеринаром о витаминных инъекциях для животного. Давайте кошке специальные добавки L-лизина. Подумайте насчет лечения ВИК-положительной кошки интерфероном. Если вы заметили у кошки симптомы какого-либо заболевания, сразу же обратитесь к врачу-ветеринару.


Article in English: Fabric and upholstery cleaner, such as Scotchgard fabric and upholstery cleaner, does a pretty good job of neutralizing offending odors. Spray on seats, floor mats and even seat belts — pretty much anywhere there's exposed fabric. Following manufacturer's directions, scrub the cleaner into the fabric with a soft-bristled brush big enough to do the job.  You may want to consider getting an antibacterial one, as these can work better with smoke smells. Either way, this shouldn't be your last resort.     This may be less convenient, but removing your seats from the car before you clean them will have a drastic effect on removing the odor. There is a lot of carpet under seats that is difficult to reach but that still absorbs smoke smells. Removing the seats and then cleaning them will allow you to get at the hard-to-reach areas where the smoke odors may be hiding. This makes a huge difference.    It may sound odd, but it really works. Pet odor eliminators, especially those used to remove urine stains and (most importantly) smells, can work wonders. Try out a product like Nature's Miracle for a miraculous finish. Dryer sheets also work to keep a car smelling fresh.  Just place several sheets or a small, opened box of dryer sheets someplace in the car, like under the car's four seats.  When exposed to heat from the sun, the dryer sheets will release a fresh scent.  A box of dryer sheets will freshen your car for a long time and could be less expensive than buying numerous car fresheners. Dryer sheets will absorb unpleasant odors after a while. Not only this, but their ability to release pleasant odors will be somewhat diminished after time. Be sure to replace them every so often.    Use Lysol, for example, or very low concentration bleach water, for best results. Find the air intake (typically under the hood right close to the windshield) and, with the fan on in the car, spray with a water bottle.  This will clean out some odor that's stagnated inside the ducts. . Apply the shampoo directly to the carpets and/or...

Summary in Russian:

Используйте специализированное средство для текстильной обивки салона. Используйте средство из зоомагазина. Используйте салфетки для сушки. Прочистите вентиляционные пазухи и решетки в салоне. Периодически мойте салон шампунем.


Article in English: Fabric softener sheets make your clothes smell great, and they can do the same for the air in your house. To use these as an air freshener, place sheets in smelly areas around the house, such as in:  Shoe closets Garbage cans Wet basements Areas where mold has been When you boil water in the kitchen, the water particles evaporate and get carried around the house. You can turn this into a potent air freshener by adding your favorite herbs, spices, and citrus rinds to a pot, filling it with water, and boiling it on the stove with the lid off for a couple of hours. Ingredients you can use in the simmer pot include:  Lemon peels Cinnamon sticks Allspice Basil Ginger Cranberries Orange peels Cloves Bay leaf Commercial air fresheners are specifically designed to make the air in your house smell clean and wonderful. These devices often contain chemicals that mask bad odors, plus fragrances that make the air smell nice. Air fresheners come in a variety of forms, including:  Sprays Diffusers Gels Waxes Incense comes in many forms and in many different smells. To burn incense sticks, place the skinny end of the stick into an incense holder. Light the opposite end of the stick until the tip begins to glow, and then blow out the flame. As the incense burns it will release sweet-smelling smoke that will make the air smell great.  To distribute the smell throughout the entire house, set up a fan on the opposite side of the room to the incense. This will produce air to blow the smoke throughout the house, but not too much breeze that ashes blow everywhere. Never leave incense unattended, as it does produce heat and can cause fires.

Summary in Russian:

Положите возле источника запаха салфетки для смягчения и ароматизации белья. Вскипятите воду на малом огне. Используйте покупной освежитель воздуха. Используйте ароматические палочки.


Article in English: Face peels are a type of mask or gel you apply to your face that use healthy acids to dissolve dead skin cells. These remove the top layer of the skin which appears dull or has discoloration or scarring.  Use a face peel that has salicylic acid if you have problems with acne or acne scarring. Try a peel that is  made with glycolic acid to help your skin if you have problems with wrinkles. Always wash off your peel with warm water when the time limit, typically ten minutes, is up. This way it will keep the peel from over-exfoliating your face. Avoid using a skin peel if you have problems with eczema or rosacea, as these can be worsened by the acids in the peel. It will speed up the healing process, as well as hydrate and moisturize the area. You can also use witch hazel for this.

Summary in Russian:

Делайте пилинг лица. Используйте масло шиповника без добавок, чтобы избавиться от ожогов, шрамов, а также гиперпигментации.


Article in English: Facebook Messenger is available for free from the Windows Store. A list of relevant results will appear. Make sure to select the app published by "Facebook Inc." The app will begin downloading to your device. If you already have the Facebook app installed on your Windows phone, you'll be able to quickly log in with the same account. If you want to use a different account, tap "Switch Accounts" and log in with another account. The Messenger app will prompt you to enter your phone number so that you can be found easily by friends. You can skip this if you'd like. Messenger can keep tabs on your device's contacts and let you know if you've added someone that uses Messenger as well. You can skip this if you'd like. Messenger will check each new contact that you add automatically and add the person to your Messenger list if they have that number associated with a Messenger account. Once you're logged in, you can use Messenger to chat with your Facebook friends. Note that the Windows Phone version of the app lags behind the iOS and Android versions, and does not have many of the advanced features found in those apps.

Summary in Russian:

В вашем устройстве под управлением системы Windows Mobile откройте Windows Store. В строке поиска введите «Messenger» (без кавычек). В списке результатов поиска щелкните по «Messenger». Чтобы установить приложение, нажмите «Установить». Войдите в Facebook Messenger. Введите ваш номер телефона (если хотите). Определитесь, хотите ли вы, чтобы Messenger просканировал контакты. Приступите к использованию Messenger.


Article in English: Factory resetting your Android will remove all settings—including your lock screen password—along with any contact and app information from your Android. Unfortunately, if your data isn't backed up, you won't be able to recover the information deleted by the factory reset. Every Android has its own combination of buttons which must be pressed in order to open the recovery menu; checking your Android's manual or online documentation should help you find this combination. For example, Samsung users will typically use the Power, Home, and one of the Volume buttons to access the recovery menu. Press and hold the Power button, then tap Power off when prompted. This will cause your Android to shut down. Holding down your Android's recovery keys will prompt your Android to begin booting into the recovery console. If you see a "No command" error message appear on-screen, keep holding the recovery combination for another 15 to 20 seconds. Once the recovery menu appears, use the Volume Down button to scroll down to the Recovery mode option, then press the Power button to select it.  If you don't see Recovery mode, skip this step. See the next step if you're instead met with a "No command" screen. If you're on a Pixel Android, press and hold the Power and Volume Up buttons at the same time until the recovery screen opens. Scroll down to highlight this option, then press the Power button. It's in the middle of the screen. Doing so will prompt your Android to begin factory resetting. Your Android should take under 10 minutes to completely erase. Once your Android finishes restarting, you can set it up as though it were a new phone or tablet. This will usually include selecting a language and a Wi-Fi network. When prompted, enter the email address and the password for the Google account with which you were previously signed into your Android. If you don't know the password for your Google account, use a computer to recover it before proceeding. After logging into your Google account, you can proceed with setting up the...

Summary in Russian:

Запомните, к чему может привести этот метод. Найдите комбинацию кнопок, чтобы открыть меню восстановления. Выключите устройство. Нажмите и удерживайте комбинацию кнопок. Выберите Режим восстановления. Избавьтесь от сообщения «Нет команды». Выберите Удалить данные и сбросить настройки. Выберите Удалить все пользовательские данные. Подождите, пока процесс завершится. Настройте устройство. Войдите в свою учетную запись Google. Завершите настройку устройства.


Article in English: Faculty members can help mentor you and help you get started at school. They are there to provide you with the skills and resources necessary to help you succeed. They were assigned to you to help you succeed. Often they have helpful advice about classes or even just about life. Don't just be nice to the professors or dean: talk to the cleaning crew, cafeteria workers, landscapers, and dorm staff. They will remember you, and smile whenever they see you. They'll also help you when you are in need. If you don’t want to go home for the holidays, speak with your Residential Director. Sometimes they can arrange for you to stay on campus.

Summary in Russian:

Познакомьтесь с преподавательским составом и другими факультетскими работниками. Не забывайте своего куратора. Будьте дружелюбны. Если вы не хотите уезжать домой на выходные, поговорите с комендантом, чтобы получить разрешение оставаться в кампусе.


Article in English: Failing to do this can make your job more difficult by rubbing in or spreading a fabric stain. Sprinkle these kind of stains with cornstarch and set your timer for 30 minutes. When your time expires, vacuum the cornstarch and check the condition of the stain. Some experts recommend using a little water with the cornstarch to make a paste. Allow the paste to dry, then brush away the powder and grease.    Apply your mixture to stains and allow for a short soak before blotting. If this doesn't work, you can scrub lightly or try a heavy duty cleaner. Certain stains are cleaned more effectively with specific cleaners. A quick Internet search can reveal exactly what you need to treat your stain. Allow your grass stain to soak in a 3% solution of hydrogen peroxide, and then wash normally. If you can't find hydrogen peroxide, pre-treat your stain with equal parts white vinegar, rubbing alcohol, and warm water. Rub the mixture directly on the stain and then wash as normal. This works great for burn marks left by cigarettes. Hold a cut onion to the burn, and after you notice that the juice of the onion has been absorbed into the fabric, soak the stain in water to lessen the unsightliness of the damage. In a heavy duty spray bottle, mix one cup of Dawn dish soap (blue), one cup of white vinegar, and one cup of club soda. Spray this solution liberally and scrub with brush to lift and remove stains.

Summary in Russian:

Тщательно пропылесосьте и постарайтесь собрать как можно больше грязи и пыли. Устраните жирные пятна с помощью кукурузного крахмала. Смешайте в бутылке с распылителем равные части уксуса и воды. Промокните пятно мокрой тряпкой, чтобы удалить его. Пятна от травы хорошо удаляются перекисью водорода. Размягчите нагар сырым луком. Приготовьте универсальное и эффективное чистящее средство.


Article in English: Failure to maintain good oral hygiene is a primary cause of tonsil stones. Brushing your teeth in the morning, before bedtime, and after every meal is the foundation of healthy oral hygiene and first step in preventing tonsil stones. This will help eliminate food particles and bacteria that can collect in your tonsils’ nooks and crannies. Remember to brush your tongue as well, since it can harbor easy to miss bacteria, mucus, and food residue. Flossing daily can help prevent tonsil stones by eliminating tartar and plaque buildup. Tonsil stones are similar in composition and structure to the biofilm that forms between your teeth, and both can cause prolonged bad breath. So, if you’re trying to prevent tonsil stones in order to deal with bad breath, it’s important to eliminate that same bio-matter where it forms elsewhere in your mouth. Mouthwashes that contain alcohol can lead to dry mouth, which increases the risk for bacteria buildup and tonsil stones. Go with a brand that is alcohol free, and use it at least once a day. Alternatively, gargle with a salt and warm water rinse. Gargling with saltwater can also help ease any discomfort caused by tonsillitis, or infection of the tonsils, which can accompany tonsil stones. If you notice tonsil stones forming, remove them in order to keep from becoming sources of further discomfort, bad breath, or infection. Wet both ends of a cotton swab, and gently massage your tonsils to free up the stones. Gargle afterwards to remove any leftover particles. If you have a low-pressure oral water irrigator, you can use it weekly to wash away any particles that might get caught in your tonsils’ folds.

Summary in Russian:

Регулярно чистите зубы. Чистите зубы зубной нитью хотя бы раз в день. Полощите рот средством для полоскания без спирта. Удалите гнойные пробки ватной палочкой.


Article in English: Fake newspapers are a classic way to trick others into believing your lies. You can have a fake newspaper printed up by searching online for websites that offer these services. It might cost you a few dollars in printing/editing or labor fees, but if it works it'll be well worth it.  Make sure the fake newspaper isn't offensive or inappropriate for work. You can also upload photos to your computer and put together a fake office newsletter to email to your coworkers. Make it look like a local paper, and have a headline somewhere on the front page about the office filing for bankruptcy or laying off most of its staff. Be sure the joke doesn't go on for too long, as this could start false rumors that could get you in trouble. Nothing gets people excited in the break room like coffee and doughnuts. Imagine your coworkers' surprise when they reach for a glazed doughnut only to find broccoli, carrots, and cucumber slices.  Get a doughnut box. You can either buy a dozen doughnuts and eat them all at home, or just ask an employee at a doughnut shop for an empty box. Fill the box with fresh veggies. Make sure they're not damp so that the packaging doesn't get wet; otherwise you might give your prank away. Leave the box in the break room or kitchen area with a note that reads, "Free doughnuts today - take one!" Office equipment is something that can allow your prank to reach any of your coworkers equally. These pranks are harmless enough that they'll get laughs without causing any actual damage to the office equipment. Just make sure your coworkers would find these pranks funny before you pull them off.  Print out an official-looking memo that says the office equipment has been upgraded to have voice-activated technology. Then watch as coworkers try to talk (and eventually yell) at the printer or copy machine.  You can also tape a funny photograph under the cover of a scanner or copy machine. When your coworkers open the lid to use the equipment they'll be in for a humorous surprise.  You can also run a job that uses...

Summary in Russian:

Распечатайте поддельную газету и оставьте ее в офисе. Поставьте в комнате отдыха коробку из-под пончиков, заполненную овощами. Разыграйте коллег при помощи офисного принтера и/или копировальной машины.


Article in English: False friends may frequently lie, break promises, or pull disappearing acts when you need them most. Reflect on the friendship over the past several weeks or months. Has this friend regularly let you down in some way? If so, you may be dealing with a fake friend. If your friend is constantly disappointing you, you’ll have to decide which is the best option—to  lower your expectations of the friendship or  let them go completely. Reflect on how you feel during or after being with this friend. Do you regularly feel overlooked or ignored because they need to be at the forefront of every conversation or decision? If so, your friend may not have your best interests at heart.  You should feel better after spending time with your friends, not severely drained or annoyed. If your friend can’t seem to focus on anyone else but themselves, they may want an audience, not a friend. However, keep in mind that your friend might just need some time to mature. They might even respond to some gentle constructive criticism. For example, try saying, “I sometimes feel frustrated when we hang out because we spend so much time talking about what’s going on in your life. I feel like you don’t make much time to listen to me.” Friendliness and compassion are at the core of good friendships. If your friend has a host of inconsiderate behaviors, you may need to reconsider the relationship.  For instance, your friend may fight with you and always expect you to be the one who apologizes. This isn't a healthy, balanced friendship. Your friend may also bail on you when you seem to need them most, like the time you went through a breakup and they flaked on you to go to a party. Does your friend care about who you are as a person? If so, they should come to your orchestra performances and ask you how cheerleading tryouts went. They should also remember your birthday and other important events. If your friend belittles or laughs at your interests—or never shows up to anything important—they may not support you. Everyone makes mistakes. A good...

Summary in Russian:

Подумайте, часто ли ваш друг разочаровывает вас. Обратите внимание на модель поведения «мне, мне, мне». Обратите внимание на равнодушное отношение с его стороны. Обратите внимание на то, поддерживает ли вас и ваши интересы этот человек. Обратите внимание на то, как друг относится к вашим ошибкам и промахам. Подумайте о том, испытываете ли вы чувство вины, общаясь с человеком.


Article in English: Familiarize yourself with the works of other motivational speakers and see if there are any that resonate more with you than others. Consider the content of their speeches and the way they deliver it as you expose yourself to different motivational speakers.  Try watching TED Talks or Youtube videos of motivational speeches. Read books, articles, and blogs written by motivational speakers. Check out motivational podcasts. Try to describe the message that you want to deliver through your speaking engagements. What topic do you want to focus on? Career? Relationships? Spirituality? What is your focus within this area? Entrepreneurship? Writing? Marriage? Parenting? Christianity? Buddhism? Write down as many ideas as you can think of and keep adding to your notes over time. This will depend largely on your own experiences and qualifications, so reflect on what you bring to the table on this topic. How is what you have to say different from what other people are saying? What experiences and knowledge do you bring to the conversation that is special?  For example, perhaps you started your own interior design business and you hope to inspire others to do the same. Or, maybe you successfully published a book in a short amount of time and you want to pass on what you have learned to others.

Summary in Russian:

Читайте, смотрите и слушайте других мотивационных ораторов. Записывайте все свои идеи для материалов. Выберите нишу в выбранной теме.


Article in English: Family Feud accepts applications on a rolling basis, so you can mail your family's application in whenever you are ready.  Your chances of being accepted or noticed do increase if you mail in an application while the show is actively seeking out contestants. You can determine when the show is seeking out contestants based on when the show holds its live auditions. Usually, the time frame is between the middle of January through the middle of April. You can also call the show's contestant department hotline to verify whether or not sending an application would be wise. The phone number for the hotline is 323-762-8467. If you do not meet the show's basic contestant requirements, your application will be automatically rejected.  You must have five family members, including yourself. The members must be related by blood, marriage, or law. All members of your family must either be U.S. citizens or have permission to work in the U.S. No one on the proposed team can be related to or personally acquainted with someone who works for Family Feud, Fremantle Media, Debmar-Mercury, or Wanderlust Productions. No one can be related to or know an affiliate that carries the show, either. No one on the proposed team can be actively running for political office. No one on the proposed team can have been on more than two game shows within the past year. Anyone who has appeared on the show within the past ten years is ineligible. There is no age requirement, but the show's producers recommend that proposed teammates are at least 15 years old. You should note your eligibility in your application by re-stating each requirement and stating that your family meets each one. You can either include this information in the video or in written form when you submit the video. Make a short video that introduces your family in the most informative, innovative way possible.  The video should be three to five minutes long. Begin your video by introducing each member of your proposed team. All five members should appear on the video, and each...

Summary in Russian:

Подайте заявку, когда будете готовы. Изучите правила. Подготовьте видео. Отправьте вашу анкету по почте на соответствующий адрес.


Article in English: Family problems can be very painful, especially around family-centered times, like holidays. If your family members are arguing, waiting until everyone is calm can help keep the argument from escalating into a full-blown feud.  Don't discuss the family problem when you're still feeling upset or emotional. If you wait even a single night, the intensity of the emotion is likely to subside somewhat, even if you're still unhappy. Waiting allows you to approach the issue logically, rather than emotionally. If you take a step back and give yourself some time to think before dealing with the issue, you won’t deal with it so reactively. Approaching someone when you are angry will heighten the intensity around an already tough situation. There's no reason you can't wait to make your point tomorrow, so control your instant impulse. We've all been there; we've all sent off a text or email that we wish we could take back. Trying to address an argument or family problem by instant messenger or email is the worst possible choice. In-person discussions improve your ability, awareness and inclination to filter.   That's because tone can too easily be misperceived by electronic communication. You might not think you sound angry, but you might sound angry by text to the person receiving it. Instead of sending off a text, pick up the telephone or, better yet, arrange an in-person meeting. Electronic communication means people lose the touchstones of body language, which can convey empathy and reduce the sting of a painful conversation. People say things by electronic communication that they would never say to another person's face, which is another reason to avoid it. They say that blood is thicker than water, and that you can choose your friends, but not your family. You might be able to cut people out, but it could cause you more pain down the road.  Understanding that family members have faults, but you can still love them, is the first step toward addressing longstanding problems. Try to understand why they might act or...

Summary in Russian:

Не пытайтесь обсудить проблему в пылу эмоций. Обсуждайте семейные проблемы лично. Осознайте, что все люди не идеальны, включая вас. Не начинайте  искать виноватых. Простите родственников, которые обидели вас.


Article in English: Farmers markets have local produce at a decent price. This means you get it fresher and cheaper than at the grocery store. Also, many times there are surpluses of certain crops and these can be purchased way under retail cost. If you go towards the end of the day, many vendors drop the prices to deplete their inventory for the day. Before going to the market, do some research on what the shelf life is of certain fruits and vegetables and if they will freeze well. This way you can purchase the right amount. A local farm is another option because they usually sell at a reasonable rate since they are cutting back transportation and storage costs. Produce that is in season costs less because it did not have to be shipped from a place that it will grow year-round. If you buy extra, you may be able to freeze it for later months. Many fruits and vegetables can be grown in pots or in the ground. They can also be grown indoors or outside. Garden, when done right, can produce an abundance of produce that can be eaten fresh, canned or frozen. If you live in a community with little land, you may be able to start a community garden so the neighborhood can share in the benefits. This is especially helpful if you live in a neighborhood that has little access to a well stocked grocery store. Many times grocery stores have more of one item in stock and they need it too sell quickly before it spoils. They will usually advertise the sales in a weekly circular. This is good for stocking up on that item. When stocking up on fruits and vegetables, you'll need to know how to store them properly so they won't spoil. For example, if you buy more peaches than you can eat in one sitting, you'll need to know the right ways to store peaches short-term and long-term.

Summary in Russian:

Покупайте на местном фермерском рынке или на ферме. Покупайте сезонную продукцию. Посадите свой огород. Покупайте фрукты и овощи на распродажах.


Article in English: Fashion boots come in a variety of heel thicknesses, heel heights, and boot heights. A boot that extends just above your ankle looks classic and works well with both pants and skirts. A narrow heel with a little height also has a timeless, versatile appeal. Knee-high boots and boots that extend past the knee work best for outfits that permit them to be seen. Wear them with skirts or over skinny jeans. Chunky heels have a heavy look to them, but coordinate well with heavier fall clothing like corduroy pants or sweaters. Boots may be a highly fashionable autumn item, but heels and flats still work well for fall. These styles transcend the season. Sandals call to mind the warmer seasons of spring and summer. They often clash with many of the materials associate with fall clothing.

Summary in Russian:

Рассмотрите классическую модную обувь. Выбирайте высокие сапоги для юбок, платьев и облегающих штанов. Избегайте коротких и толстых каблуков. Наденьте свои любимые каблуки. Избегайте сандалий.


Article in English: Fashion brands and designers have shows twice a year at designated “fashion weeks” in various cities around the world. While it is difficult to gain access to these events, there are many resources available online that recap the shows with photos, videos, and written reviews.  Style.com and nowfashion.com are two reliable places to see recent video footage and photographs from runway shows. You can also watch archived shows from past years to get an understanding of how trends have changed. Notice what shapes and colors the designers are using. Even if you can't see yourself wearing some of these clothes, you may see more wearable versions of these on the streets in months to come. By going to the source, you will be ahead of the trends when they reach the general public. Even without a subscription, many prominent fashion publications have free and accessible content. These websites are tailor-made for regular people trying to keep up with trends.  Magazines like Vogue, Harper's Bazaar, Women's Wear Daily have many online articles about current fashion trends and how to wear them. Fashion bloggers are regular people with an interest in fashion. They have free websites devoted to new trends and brands to watch out for. Many bloggers, models and designers use Twitter and Instagram to share information about their favorite trends and sources of inspiration.  Explore the #fashion hashtag on Instagram and find the accounts that get you most inspired and excited about new trends. Follow celebrities and designers whose style you most admire. Even if you don't have access to a smartphone, you can access these social media accounts through the Internet.

Summary in Russian:

Наблюдайте за модными показами. Читайте модные издания. Следите за социальными сетями.


Article in English: Fashion is just as important as your taste in music. While shopping at vintage stores remains a staple for many hipsters, this is not a given, nor does it need to be a part of the hipster wardrobe.  Avoid buying labeled gear from stores run by the label itself (so very not nice consumerism). Instead, look for independent retailers because supporting obscure retailers is "totally deck". For example, buy from local mixed fashion stores near you. Be sure to assess what you're wearing. Are you layering? Are you buying local? What's the color or specific style this season? Are you advertising something on your shirt that hipsters identify with? These can be for anyone of either of the two genders. Hipster men tend to be as skinny as the women.  Note that male hipsters actually probably wear skinny jeans more than the girls (girls prefer leggings). Alternatively, for women, high-waisted pants (a.k.a. "mom jeans") may also be worn. Hipsters love ironic eyewear such as shutter shades, oversized plastic framed glasses, Buddy Holly glasses, and most commonly authentic Ray Ban Wayfarers in all the colors of the rainbow. Some hipsters wear glasses even though they have 20/20 vision!  In this case, pop out the lenses or make sure they're just regular glass. For tops, the following are good picks: band shirts such as Pink Floyd, Metallica, Van Halen, etc., plaid shirts, cowboy shirts, flannels, and anything in gingham, plaid, checkered patterns, paisley, vintage florals.  Many hipsters sport tops with appliques, images of animals or forests, other images, characters from children's TV shows, and ironic phrases or even book covers. Fitted hoodies are perfect, too. Consider a vintage floral or lace dress. Your Granny's closet is definitely a good source; however, you should know how to sew and restyle vintage clothing to fit you. Hipster shoes include cowboy boots, combat boots, vintage shoes, unusual shoes, and a range of flats.  Converse are no longer hipster. They look great and you can wear them pretty much anywhere, but...

Summary in Russian:

Одевайтесь как хипстер. Узкие джинсы. Очки. Иронические топы. Винтажные платья. Подходящая обувь. Аксессуары. Несоответствующая одежда и слои.


Article in English: Fat and oil-based stains can be very messy, but they're deceptively easy to put to rest if you know how. First off, you'll want to get as much of the excess material gone as possible before moving in to clean the stain. This can be done by scraping a knife along the surface of the carpet; this will pick up some of the material, especially if the mess is very concentrated. It is recommended you get a blunt-edged knife (like a butter knife) for this, as sharp knives may risk cutting into the carpet itself. Baking soda is very well-known for its ability to provoke chemical reactions. Placing some baking soda on the affected area will loosen the fat or oiled-based stain's grip on your carpet, making it far easier to deal with.  Cornstarch is a functional alternative to baking soda in this case. Adding some controlled heat will make the unwanted fats or oils to be much less resistant to removal. Put your clothes iron on the low or medium setting. After it heats up, apply for a minute or so and then remove it. Remember to put the towel in between the clothes iron surface and the carpet. Direct application may cause damage to your floor. Take a dish towel and dab it with a powdered detergent or baking soda. Gently rub it upon the fat stain. You should notice the grease becoming thinner within a few seconds of doing this. Blotting will give the liquid part of the fats or oils to seep up, leaving dry debris that is more appropriately dispatched with a vacuum. Vacuuming the stain will help to suck up any excess debris, now that the chemicals you've treated the stain with have been given ample time to unstick the fats. The solid matter in the stain should prove very easy to suck up. Don't spend more than a few seconds vacuuming over it; if the debris hasn't been sucked up by then, it may need more unsticking before it's truly ready. If it's not completed to your satisfaction the first time, it's a good idea to give it another shot. It's quite possible that some of it wasn't gotten the first time around.

Summary in Russian:

Соскребите излишки жира тупым ножом. Насыпьте на пятно немного пищевой соды и оставьте ее на пять минут. Застелите пятно полотенцем и поставьте сверху утюг. Нанесите на пятно сухое чистящее средство. Промокните пятно смоченным в теплой воде бумажным полотенцем. Пропылесосьте загрязненное место. При необходимости повторите.


Article in English: Fatigue is a common early sign of pregnancy. Even when you have not changed your routine or sleep schedule, you may feel tired throughout the day. Unexplained fatigue can be an early sign of pregnancy. You may not experience food cravings right away. However, early on in pregnancy you may suddenly develop an aversion to certain foods. You may dislike the smell of a food or drink you once enjoyed or did not mind. For example, you may wake up one morning and be nauseated by the smell of your morning coffee brewing. Pregnancy hormones can cause changes in mood early on. You may notice you get angry or frustrated more easily or are very emotional. You may cry over sad commercials or television shows more easily. These mood swings may be similar to what you experience just before your menstrual cycle.

Summary in Russian:

Обратите внимание на общий уровень энергии. Обратите внимание на изменение вкусовых ощущений. Обратите внимание на перепады настроения.


Article in English: Fatty foods slow down your digestion and give it more time to ferment and produce gas in your bowels. Deep-fried foods and fast food are particularly likely to do this.  Your body needs some fat to help it absorb fat soluble vitamins, but that is easily attained even with a low fat diet.  Get proteins from low fat sources like lean meats, poultry, fish, and drinking low fat milk.  Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods by eating the right combinations of beans, nuts, and other foods. Many restaurants cook with a lot of fat such as cream, whole milk, or butter because it gives their food a rich flavor that people like. Reduce your fat intake by cooking yourself. Some foods produce a lot of gas when they are digested. Many people feel gassy after eating:  Beans Broccoli Brussels sprouts Cabbage Cauliflower Lettuce Onions Fruits like apples, peaches, and pears Replace gassy vegetables with those that don’t give you discomfort. You may need to experiment a bit to figure out what works best for you. Ease off on high fiber foods. High fiber foods can increase gas production as they are digested. These include whole-grain breads and bran.  If you recently increased the amount of fiber in your diet, reduce it again and then add fiber more slowly so your body has time to adjust. It may take a few weeks. If you are taking fiber supplements reduce the amount until your symptoms subside. Then increase again slowly at a rate you can tolerate. Some people become lactose intolerant as they get older. This can cause gas and bloating. If this is the case for you, you may need to reduce the amount of milk products in your diet such as milk, cheese, cream, and ice cream. A healthy digestive tract needs lots of different microorganisms which contribute to digestion. Eating fermented dairy products like yogurt or kefir will help maintain bacterial community in your digestive system. This may improve or prevent health conditions that can cause...

Summary in Russian:

Избегайте жирной пищи. Ограничьте употребление пищи, вызывающей газообразование. Снизьте потребление клетчатки. Оцените потребляемую вами ежедневную дозу молочных продуктов. Ежедневно ешьте йогурт, способствующий росту полезных кишечных бактерий. Ешьте меньше соли. Проблемы с пищеварением могут быть вызваны трудностями с перевариванием искусственных заменителей сахара. Для нормализации пищеварения пейте достаточное количество воды.


Article in English: Feature articles do not have a particular formula the way hard news articles do. You don’t need to follow the “inverted pyramid” style of writing that conveys the “who, what, where, when and why” of a news story. Instead, choose a more inventive way to write a story. Some possible formats may include:  Start by describing a dramatic moment and then uncover the history that led up to that moment. Use a story-within-a-story format, which relies on a narrator to tell the story of someone else. Start the story with an ordinary moment and trace how the story became unusual. Newspaper feature stories run between 500 and 2,500 words, while magazine features run from 500 to 5,000 words. Blog features run from 250 to 2,500 words. Check with your editor to see how long they would like your article to be. Start piecing together your article by reviewing your notes, selecting quotes, and drafting a structure for the article.  Start with your introduction and decide how you want to build the article. What information do you want to reveal first? As you get to the conclusion, think of the overall theme or lasting impression you want to leave with the reader. Consider what you absolutely must have in the story and what can be cut. If you are writing a 500-word article, for example, you will likely need to be very selective about what you include, whereas you have a lot more space to write in a 2,500 word article.

Summary in Russian:

Выберите формат статьи. Определите примерный объем статьи. Составьте план.


Article in English: Features that differentiate hickory leaves from the leaves of other types of trees are:  Several long, narrow leaves that grow from each stalk. Leaf size. Depending on the species, a hickory leaflet may be anywhere between 2 inches (5.08 cm) to 8 inches (20.32 cm) long. Serrated edges. Some may have sharply-pointed teeth, others more rounded serrations. Hickory leaves grow from a distinctive stalk, or rachis. Hickory rachis features include:  Anywhere from 5 to 17 leaves. Leaves that grow in directly oppositional pairs, perpendicular to the stalk, with a single leaf protruding straight from the end. Visibly larger leaves near the end of the rachis. Hickory trees have bark that forms ridges in a vertical pattern. These ridges may be shallow or deep, far apart or close together, but always vertical. Additionally, some hickory bark becomes raised at the plate edges as the tree matures, and eventually flakes off, from top to bottom. Hickory nuts have a woody outer shell, or husk. This husk starts out green but will harden to dark to light brown with a seam around the middle. The thickness of the husk can vary depending on species, but the nut inside will be white or tan and roughly the size of a gumball. The pith of a tree is the central column of its branches. All hickory tress have a solid, tan, 5-sided pith. Look at the end of the branch where you cut it from the tree. If you see a 5-sided or star-shaped tan center, the branch meets two of a hickory's requirements. To see if the pith is solid, cut off a small living branch and slice it in half along its length. If the branch is solid with no midsection that looks like a sponge or a honeycomb, the pith is solid.

Summary in Russian:

Посмотрите на листья. Посмотрите на форму стеблей. Посмотрите на кору. Посмотрите на орехи. Посмотрите на сердцевину.


Article in English: Feed a good quality food. Look at the label and seek out a food that lists a named meat as top of the ingredient list. Avoid foods that are high in cereal or soya. Not only is this an indication of a less good quality food, but these ingredients ferment and can add to your pug's flatulence problems. Pugs are greedy and those big eyes will try to convince you that its still hungry. Pugs easily become overweight if fed too much, so learn how to body condition score your pug so that you closely monitor any slight weight gain so that you can cut his rations and lose the weight before it builds up into a big problem.  That said, pugs love to eat just about anything, so try giving it fresh vegetables for training treats, which keeps it motivated and healthy. Keep your pug’s food in dog-proof containers out of its reach. Otherwise your pug may break into the food container and gorge itself on the contents. It is especially important to keep your pug at a lean weight because of their breathing problems. Carrying extra weight puts extra demands on their body for oxygen, and extra body fat compresses the lungs, airway, and throat, which adds to his problems pulling in air. It is common for pug dogs to have more problems with gas because of their breathing problems. In their struggle to breath, pugs often inhale air down into their stomach and gut. This gas then passes through the digestive tract and it is vented as flatulence. Try placing air fresheners around your house or keeping a room spray at the ready to get rid of any unpleasant smells caused by your pug’s flatulence.

Summary in Russian:

Обеспечьте вашего мопса правильным питанием. Ограничьте количество лакомств и корма для вашей собаки. Знайте, что многие мопсы страдают от метеоризма.


Article in English: Feed the two loose ends of the paracord through the loop of the carabiner clip, snap hook hole, or metal key ring. Pull the ends through the loop until the lanyard knot is about 5 inches away from the base of the clip. If the snap hook hole is pretty wide, you can loop the ends of the cord around one more time, to take up more of the wide space. The two end sides of the paracord are the two cords you will be knotting to create the cobra stitch. You will be knotting onto the two center cords running 5 inches down from the base of the carabiner. Take the left hand paracord, and fold it to the right, over and across the two center cords. Then take the right hand paracord, and pass it on top of the tail end of the left side paracord, under the two center cords, and up through the loop created by the left hand paracord. Then pull the loose ends tight.  To make the next knot, follow the same instructions, except reversed to the other side. Take the right hand paracord, and fold it to the left, across the two center cords. Then take the left hand paracord, and pass it on top of the tail end of the right side paracord, under the two center cords, and up through the loop created by the right hand paracord. Then pull the loose ends tight. As you continue to knot, you are going to alternate which side of the paracord gets crossed over the two center cords to make the first loop. For example, for the first knot, you made the loop starting with the left hand paracord. For the next knot, start the loop with the right hand paracord. For the knot after that, start the loop with the left hand paracord, and so on and so forth. Keep cobra stitching over the two center cords until you get 11 knot bumps on each side of the lanyard. If this lanyard is satisfactory to you, you can cut off the excess pieces and melt the loose ends to the rest of the paracord. However, if you want to use up the rest of your paracord, you can do a king cobra stitch. A King cobra stitch uses the same technique as a cobra stitch, it is just done on top...

Summary in Russian:

Закрепите паракорд на карабине. Используйте плетение «кобра». Используйте плетение «королевская кобра». Обрежьте и оплавьте свободные концы.


Article in English: Feeding your dog ACV this often will help to keep its skin and fur healthy as well as keeping fleas at bay. To feed your dog ACV, just add a teaspoon to its water dish twice a week. Keep in mind that apple cider vinegar's effects will vary from dog to dog. There is no scientific evidence to suggest that it improves the health of every dog. Some effects may be the result of the placebo effect. If your dog has digestive problems such as constipation or diarrhea, try using ACV once a day. Add a teaspoon to a large bowl of water daily. This will help improve diarrhea episodes and can fix constipation in a dog with repeated use.  A large dog can handle twice a day treatments. If your dog is over fifty pounds, use two teaspoons per day. If your dog's symptoms don't improve after a week, you should take it to the vet to see if a stronger medication is required. If your dog seems to hate the taste or smell, it's best not to force it to eat it. Mix it in with its food instead. Or create a special ACV treat by mixing it with a teaspoon of peanut butter.

Summary in Russian:

Применяйте яблочный уксус два раза в неделю. Если ваша собака имеет проблемы с пищеварением, например, запоры или диарею, используйте яблочный уксус один раз в день. Приготовьте лакомство для вашего питомца.


Article in English: Feeling like your foot is "asleep" is a common sensation. It's also a feeling that most people would like to avoid. Typically, parasthesia occurs when there is a lack of movement in that body part. To keep your feet from falling asleep, make sure to move them regularly.  When your nerves are compressed, they can't send normal messages to your brain. That's why you lose feeling in your feet during parasthesia. Try rotating your ankles in gentle circles to increase blood flow to your feet. You can also gently flex your feet forwards and backwards. Sitting "cross-legged" is comfortable for many people. You might find yourself sitting with one or both feet tucked under your body, especially if you are sitting on the floor. While sitting that way may be comfortable for you, it is also one of the most common reasons that feet fall asleep. To avoid nerve compression, try not to tuck your feet underneath you when you sit. Instead, make sure your feet are free to move around, and do not let your body weight press down on them.  It's a good idea to stand up at least once an hour. Walking around is good for your overall health, too. Try setting a reminder on your phone so that you make sure to get out of your seat even when you're at work. It is quite common to compress your nerves that run through the buttocks and back of the leg to the feet. Avoid sitting on a thick wallet on one side. Try to sit with your legs at a 90 degree angle. Avoid sitting in a position where the back of your thighs dig into the chair. Sit at a 90 degree angle, or use a stepper to place your feet. One of the easiest and most effective ways to keep your feet from falling asleep is to move your toes around periodically. You can do this while you're sitting or lying down. For example, if you are watching tv, get in the habit of wiggling your toes during commercials.  You can also wiggle your toes while you are standing. Have you ever had your feet fall asleep while you're waiting in a long line? Next time you find yourself in that situation, try...

Summary in Russian:

Почаще двигайтесь. Сядьте иначе. Пошевелите пальцами ног. Смените обувь. Сосредоточьтесь на своем дыхании. Успокойтесь. Измените позу сна.