Избегайте возобновления близких отношений. Дайте выход своему гневу. Посетите психолога. При необходимости полностью разорвите отношения.

Given the above summary, write a detailed text in English for it.

Narcissists don't let their extensions go easily. If you're trying to distance yourself from a narcissist, they will manipulate you to get you to stay. Avoid getting sucked back into this cycle. Stay strong as you end a relationship with a narcissist.  A narcissist often feigns the desire to change when they sense someone is leaving. They may tell you things will be different this time, and make big promises for major changes. Remember, a narcissist only acts to serve their own needs. They are only making you promises in the hopes of getting something they want. In this case, they want your attention and focus. Do not believe anything a narcissist says as you prepare to leave. It's natural to feel angry after leaving a narcissist. You expected someone to be kind and loving, and instead they neglected your needs and wants. Anger is an important step in the healing process.  Realize that you are angry. Think about the actions and behaviors that created this sense of anger. From there, find ways to release your anger in a healthy fashion. You can cry, talk to a friend, actively journal about it, or engage in physical activity. It's important to talk things over with a therapist. You do not want relationship patterns to repeat in the future. You also want to make sure you're dealing with your emotions in a healthy fashion.  You need to remember how to meet your own personal needs. After being a narcissistic extension, especially if you were one for a long time, you may not remember what you need and want out of life. A neutral third party can help you remember. You can see a therapist through your regular doctor or through your insurance. If you're a student, your college or university may provide free counseling. Narcissists may not let their extensions go easily. You may need to cease contact with a narcissist to avoid getting dragged back into the cycle.  Block them on social media. You should also block their phone number and email address. If you were in an abusive relationship, contact a local domestic...


Избегайте высоких температур. Старайтесь сохранять спокойствие, когда чувствуете смущение, тревогу, злость или страх. Избегайте физической нагрузки. Носите просторную одежду или майки без рукавов. Избегайте одежды из плотных тканей. Носите несколько слоев одежды. Носите одежду темного цвета. Подумайте об использовании прокладок для подмышек. Обрабатывайте подмышечные впадины детской присыпкой. Давайте подмышкам возможность дышать. Избегайте острой пищи. Носите с собой носовой платок.

Given the above summary, write a detailed text in English for it.

One reason that sweating occurs is to keep the body cool. If you live in a place where the weather is warm or if your work or school keeps the thermostat high, then your body is more likely to produce sweat. Thus, if you do not want to sweat, you should do your best to avoid warm temperatures. This is not easy to do, but when you experience these feelings your autonomic nervous system reacts by producing sweat. Therefore, do your best to remain calm. While exercise is important for maintaining a healthy lifestyle, it is also another reason your body produces sweat. When you exercise, you raise your body temperature, so you sweat to keep cool. Thus, if you do not want to sweat, you should stick to exercises such as swimming, where it will not be obvious that you are sweating. If your clothes are tight and close to your skin, the clothing is more likely to absorb sweat. Additionally, close fitting clothes may make you feel warmer, causing sweating. Therefore, you should stick to clothing that is loose. This will also allow air to circulate. The more tightly knit a shirt is, the less it breathes and the warmer you will feel. Silk, for example, is a bad choice if you want to avoid sweating as it is tightly knit. Shirts that are loosely woven, will allow more air to circulate. For men, this step is easy, since they often wear undershirts. However, as a female, you can also use this method. The idea is that by wearing a few layers, you have more fabric to absorb the sweat. Thus, it is less likely that sweat shows through the outermost layer. Consider camisoles, or thin shirts, which you can wear underneath your shirt for the day. You can even bring an extra one along in case you want to change. Colors such as navy and black are good at hiding most wet sweat marks that appear underneath your arms. Additionally, white usually also does a pretty good job of hiding sweat. Colors to avoid include: Grey, bright colors, as well as most light colors, which will all show sweat. You should avoid these so if you do sweat, it...


Избегайте гипотермии. Следите, нет ли поблизости акул. Ищите сушу. Добывайте питьевую воду. Подавайте сигналы спасателям.

Given the above summary, write a detailed text in English for it.

Next to drowning, hypothermia is the biggest threat to your survivor after a shipwreck. This is because exposure to cold water will lower your body temperature. If your body temperature gets too low, your body will eventually shut down and you will die.  If you’re in the water with a flotation device and not on a raft, hug your knees to your chest. This will help maintain body warmth. If you’re with others in the water or in a raft, stay close together, and hug each other. Keep your clothes on. Even if they’re soaked, they’ll help maintain your body temperature. Next to hyperthermia and drowning, one of the biggest dangers on the open water are sharks. Sharks are especially dangerous around shipwrecks because they’re attracted to blood from injured people and by the fish that gather around floating objects on the surface of the water.   Avoid splashing around. This will minimize the attention that you draw to yourself and your group. If someone has an open wound, do your best to stop the bleeding. Blood will draw fish and sharks from great distances. Once you’re relatively safe and stable on the water, you should look start to look for land. If you don’t find land, you’re chances of survival will drop every day as your supplies slowly disappear. There are many ways you can find land:  Estimate your position based on your last known position. You can do this using charts, maps, or the stars. Look for signs of land like the presence of birds, driftwood, or trash. If you see birds, look at the direction they come from and fly toward. Try to visually spot land on the horizon. Depending on you distance, it could be hard to spot, but you should try. If you find yourself in need of water and have a few basic supplies, you may be able to create some. Take a plastic tarp and set it out across your raft or lifeboat. Use it to collect rainwater. In addition, if there isn’t rain, you may be able to collect condensation off of it in the morning. Never drink salt water. It will dehydrate you. Instead, turn salt water into...


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.

Given the above summary, write a detailed text in English for it.

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...


Избегайте закрытых вопросов, на которые можно ответить односложно — только «да» или «нет». Обратите внимание на выражение лица и язык тела. Избегайте чрезмерных комплиментов. Попробуйте завести глубокий душевный разговор.

Given the above summary, write a detailed text in English for it.

Try to get the person to open up a little with questions that begin: “how do you feel about—,” “why do you think—,” or “what do you think about this—.” Leading questions like these will assure your introverted partner that they have space to go in depth with their answer, and are more likely to spark a rewarding conversation for both of you. Some introverts are animated with certain people that they know, while others will seem consistently aloof. Don’t give up too fast, but if someone repeatedly answers your questions with a simple “yes” or “no,” take it as a cue to give them some space. Introverts will not always say what they are thinking. You’ll need to be especially observant to understand how they are feeling if they do not verbalize it to you without prompting.  A small, coy smile is a positive indicator. A small, forced smile may be a sign to back off. If their arms are folded across their chest, they may not be in the mood to talk to anyone. If they adjust their posture or position to mirror yours, it means that they are focused on you and feeling engaged. Introverts tend to dislike being the center of attention, and over-complimenting someone draws a lot of attention to their body and personality. So, take it easy and say what feels natural, rather than overwhelming your date with forced, expected, or stock compliments. Try: “I really like the knit in your sweater—is it Gaelic?” instead of: “I could spend a thousand hours staring into your ravishing eyes.” Introverts hate small talk, and will react much more positively to a conversation that has some depth or personal connection to you. For instance, rather than discussing the whole week’s weather, tell them what the thunder storm last night reminded you of in particular. Don’t be afraid to range over a topic or two, but remember that they will open up more if you offer a specific and meaningful conversation starter.


Избегайте их. Вежливо намекните своим родителям. Попробуйте более грубые намеки. Спросите, можно ли вам перебраться в другую комнату. Поговорите с ними.

Given the above summary, write a detailed text in English for it.

This is a short term, immediate solution. If the problem persists, think about how to avoid it in the long run.  Use earplugs  and headphones  to drown out the sounds. Soundproof your room. This is a long term solution, but it doesn't always have to be expensive. Move your furniture- it does make a difference whether your bed is right next to their bedroom wall, or across the room. If possible, put a bookshelf to the shared wall. Listen to your own music- whales songs are very effective, as the sonar sounds drown out a lot of moans and sighs. Alternatively, didgeridoo or vuvuzela sounds also drown out most other sounds. Buy a white noise machine, or use an app or YouTube video of white noise. These devices produce different kind of noises, and are designed to drown out other sounds to protect privacy- your parents' and yours. They may not even be aware that they can be heard. You giving them a subtle hint will make them aware and prevent further "noise disturbances."  Send them a text message. Be subtle in approach and vague. For example, just type the word "Noise." They will not read the message until later, but they might take more precaution the next time (because chances are, there will be a next time). Print out an advice column on "how to deal with overhearing your parents having sex" and slide it under their door. Again, they will find it later, but it will make them aware of the situation. Don't mention the incident afterwards. Pretend that nothing happened, and put it behind you. If they don't understand the polite hints you've been giving them, try a more straightforward approach.  Walk past their room shouting "you're not alone in this house"- the reversal of roles in the admonishment that most of us received as children puts a humorous spin on the situation and hopefully relaxes it. Play songs that tell them that you can hear them at full volume, such as "Let's talk about sex" by Salt N' Pepa, or the Bloodhound Gang's "The Bad Touch."  Bang on the wall, preferably with a broom or a stick. This is...


Избегайте контакта в течение первого месяца после расставания. Сосредоточьтесь на себе. Не преследуйте бывшего партнера в течение этого периода времени. Выясните, испытывает ли ваш бывший партнер к вам интерес.

Given the above summary, write a detailed text in English for it.

They will call you if they want to talk. If they don't, nothing you say or wear will change that. Sometimes, ignoring your ex makes them feel like you are perfectly fine without them and are moving on, which is the exact opposite of what they want.  Avoiding contact is not just a passive-aggressive way to make your ex miss you. It gives you time to do the things you need to do to prepare yourself for a new relationship (whether it's with your ex or someone new!). Take time during this month to get to know yourself as an individual and to work on areas that you may have let slip during your relationship with your ex. If you contributed to the breakup, this is the time to pinpoint your relationship weaknesses and do the hard work to improve as a human being. This time off will also help you to distinguish between normal grief after a breakup and a real desire to be with your ex again. Nearly everyone feels sad after a breakup, even if their ex was a jerk and they were truly incompatible. Time alone will help you sort out these feelings. Hang out with your friends. Throw yourself into work and other extracurricular activities. You don't want to seem needy or like you are waiting for your ex to contact you again. Researchers have found that people who regain a healthy sense of self post-breakup recover more quickly from relationship-related grief. That means no calling, texting, or asking around about how he or she is doing. Most importantly, do not ask your ex questions about why the breakup happened or about whether he or she is seeing anyone. This comes across as desperate..  While it is important to not pursue your ex for a month or so, it's okay to be responsive if he or she pursues you. In other words, if you get a call, don't hang up on your ex or refuse to talk. It is not necessary to try to play mind games or play hard to get, and doing so would have the potential to push him or her further away, which is the opposite of your goal at this point.  If you do happen to hear through the grapevine that your...


Избегайте контактов с пылью и плесенью. Избегайте парфюмерии и других сильных запахов. Избегайте грязного воздуха. Избегайте всех видов дыма. Старайтесь избегать простуд. Лечите аллергию.

Given the above summary, write a detailed text in English for it.

These are common asthma triggers, and keeping a clean environment can go a long way in preventing asthma flareups. Make vacuuming and dusting part of your weekly cleaning routine to avoid triggering an asthma attack. To avoid dust mites, use mattress and pillow covers, wash bedding often and avoid quilts that use down feathers.  Mold is caused by humidity, so use a hygrometer to check how humid your home environment is. Use a dehumidifier to keep the environment moisture and mold-free. Regularly disinfect showers and other places where moisture can lead to mold growth. If you suspect there is a significant mold problem in your home or work place, get it professionally inspected and removed. Get a HEPA or other type of air filter for your home. You can also use fans and air conditioning to maintain good air circulation. Some people with asthma are highly sensitive to perfumes. If that's you, don't wear a lot of perfume and try to avoid being around people who wear a lot of perfume. If you must use perfume, use it lightly and try not to inhale it. Avoid using scented candles and air fresheners as well, as scented products can irritate your nasal passages and breathing airways. You can even opt for scent-free laundry detergent. Studies have shown that cities with high levels of air pollution have much higher asthma rates, especially among children. Smog, car exhaust and other air pollutants can all contribute to asthma.  Monitor your local air quality index and avoid exercising or spending too much time outside on bad days. Learn when air quality is best, such as mornings in the summer, and schedule outdoor activities for those times.  Filter the air in your home through your air conditioner, instead of opening windows. Avoid living by the highway or a busy intersection. If you can, move to a home that has fresh, dry air. Whether from tobacco, incense, fireworks or anything else, do your best to avoid inhaling smoke. Not only should you not smoke at all, but you should make an effort to avoid being in the...


Избегайте кофеина. Избегайте алкогольных напитков. Похудейте. Исключите из своего рациона продукты, к которым у вас повышенная чувствительность. Регулярно выполняйте физические упражнения. Уменьшите уровень стресса. Получайте достаточное количество солнечного света в течение дня. Избегайте дневного сна.

Given the above summary, write a detailed text in English for it.

An afternoon cup of coffee or tea can keep some people from falling asleep. Try not to drink any caffeinated beverages after lunchtime.  Watch out for hidden sources of caffeine as well, such as chocolate and energy drinks. Some over-the-counter medications, particularly diet pills, contain caffeine, too.  Try not to consume more than 400 mg of caffeine per day, regardless of what time you drink it. This equates to about four cups of coffee. Although alcohol might make you drowsy, the effect is short-lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep. . Being overweight can increase the risk of sleep apnea, which will prevent a restful night's sleep. This is particularly true for dairy and wheat products, as they may affect your sleep by causing congestion, gastrointestinal upset, and excessive gas, among other conditions. Exercising for at least 30 minutes every day can help you fall asleep when it's time for bed.  If you cannot exercise thirty minutes at once, aim for for ten minutes in the morning, ten minutes in the afternoon, and ten minutes in the evening. Exercising too close to bedtime may keep some people awake. If you find this is an issue for you, try to give yourself a few hours of relaxation time between your workout and your bedtime. . Stress can be very unhealthy for a variety of reasons, and it might keep you from getting a full night's sleep. If you find yourself unable to fall asleep because you are worried about things that are happening in your life, you definitely need to take some steps to reduce your stress.    Think positively  and learn to  laugh when you are feeling stressed.   Meditating, exercising, and  deep breathing are helpful stress-relievers for many people. Try them out and see what works for you. Try getting yourself organized and making a rough plan for the next day well in advance of bedtime so that you won't have to think about it once you are in bed. The more...


Избегайте критики в адрес друга. Возьмите на себя ответственность за свое собственное счастье. Излучайте позитив. Не присоединяйтесь к дружескому негативу. Проявляйте сострадание. Умейте защитить себя. Подумайте об обращении к психотерапевту.

Given the above summary, write a detailed text in English for it.

Lecturing your friend about his negative patterns can make him feel even worse, and he may turn on you. Criticism is difficult for everyone, but it’s especially difficult for someone with negative thoughts and emotions circulating in his head. Trying to vent to him about his own behavior may just escalate the situation and make him feel attacked. Provide a supportive environment to the best of your abilities. If you let your happiness depend on a negative person, it will end in disaster. Keep your emotional distance from a negative friend. Avoid getting sucked into his world and then needing to solve his problems in order to be happy yourself. One of the most effective methods for helping a negative friend, and helping yourself too, is to remain positive in the face of his negativity. This will keep you happy and show your friend an alternative to the way he sees things and acts in the world.  Take a break. Humans can "catch" emotions; in other words, the emotions of people around you are likely to rub off on you. Even if you are a very positive person, if you are around negativity too much, it may make it harder to maintain your positive outlook. Take a break from your friend's negativity sometimes. Another way to maintain your positivity is to stay in tune with your own emotional experience. If you're starting to feel negativity rubbing off on you, check in with yourself and remind yourself that that isn't something you want. For example, "I'm starting to feel angry at restaurant servers because my friend has been complaining for five minutes about ours. I don't have a problem with our server. This anger isn't mine." You'll be more able to sustain your own positivity if you focus on it.  Use humor. Redefining a negative experience in humorous terms can help counteract the brain's natural impulse to focus on the negativity of a situation. The next time your friend starts in on a rant, flip the situation humorously: "I'm sorry your car didn't start and you had to run for the bus. But hey, you did say you've...


Избегайте людей, у которых есть насморк и кашель. Не пользуйтесь общей посудой и столовыми приборами с больным ребенком. Изолируйте ребенка. Мойте руки с мылом.

Given the above summary, write a detailed text in English for it.

The bacteria that causes group A strep (that causes scarlet fever) comes from the nose and mouth. Scarlet fever spreads via bacteria in droplets of sneezes and coughs. Don't let anyone spray you with their germs! It might be faster to cut up her food, but get a different knife for your own use. The sick child's germs can easily make their way into your system, too. You will be of no use to your beloved little one if you become ill. If there are other children in the home who are not infected, do not allow them to come into contact with the sick child or play in the same areas. Keep your child home from daycare or school as well. You don't want other children to catch scarlet fever from your child. with soap. You should already be doing this regularly, so it is the easiest advice to follow. Hand washing rids your hands of germs that you could spread to your mouth, eyes or nose. Be sure to wash regularly and especially before eating and drinking.


Избегайте негативного влияния. Подвергайте сомнению негативные мысли. Разберитесь с травмами прошлого. Не бойтесь неудач.

Given the above summary, write a detailed text in English for it.

Humans are highly susceptible to “emotional contagion,” meaning that the feelings of those around us influence our own. Steer clear of bad behavior and negativity so that it will not rub off on you.  Choose your friends wisely. The friends we surround ourselves with can have an overwhelming impact on our outlooks — both good and bad. If your friends are always being negative, consider sharing your own positivity process with them. Encourage them to learn ways of being positive, too. If they’re still bent on staying negative, you may need to detach from them for your own sake. Do only what you feel comfortable with. If you don't feel comfortable doing something, you're likely to feel bad, guilty, or concerned about doing it. That doesn't make for a positive experience. Learning to say "no" to things you don't want to do can help you feel stronger and more at ease with yourself. This is true with friends and loved ones and in work situations. It’s easy to get swept up into a pattern of “automatic” or habitual negative thinking, especially about ourselves. We can become our own harshest critics. Each time you encounter a negative thought, take the time to challenge it. Try to turn it into a positive thought, or find the logical flaw in the negative thought. If you do this long enough, it will become habitual, and it'll make a tremendous difference in improving your positive thinking skills. Say "I can!" more than "I can't!" Remember, everything can be framed positively; make a relentless effort to do so.  For example, if you get angry and snap at a friend, your instinct might be to think, “I’m a horrible person.” This is a cognitive distortion: it makes a general statement about a specific incident. It creates feelings of guilt but not anything that you can use to learn from. Instead, accept responsibility for your action and consider what you should do in response. For example: “I snapped at my friend, which probably hurt her feelings. I was wrong. I will apologize to her, and next time, I will ask to take a...


Избегайте недосыпания, перенапряжения и усталости, особенно когда болеете или восстанавливаетесь после болезни. Учтите следующие факторы риска.

Given the above summary, write a detailed text in English for it.

Get your seven or more hours of sleep. Extensive sleep loss/deprivation is detrimental to your immune system. Realize that Sepsis is more common and more dangerous with any of these risks:  Are very young or very old -- which may have immune system weakness Have a compromised immune system -- such as due to certain illness, drugs/medications Are already very sick, often in a hospital's intensive care unit -- system is overtaxed Have wounds or injuries, such as burns Have invasive devices, such as intravenous catheters (drip or pump) or breathing tubes -- that may introduce infection and aggravate an inflammatory response.


Избегайте некоторых продуктов. Уменьшите потребление алкогольных напитков. Уменьшите потребление кофеина. Если вы чувствуете позывы к дефекации, не игнорируйте их. Оставайтесь физически активным. Измените положение тела во время дефекации.

Given the above summary, write a detailed text in English for it.

Foods that have been processed and combined with white flour and sugar are completely stripped of their healthy fiber content. Eating foods without fiber is hard on digestive system and can lead to constipation. These foods are common culprits:  White bread Snack foods Fast foods Fried foods Dairy Candy Alcoholic beverages like wine, beer and whiskey among others have a dehydrating effect. Being dehydrated can make it much more difficult to pass stools. If you tend to get constipated often, you might want to consider cutting back on alcohol. Stick with just a glass per evening, or it would be best if you eliminate it entirely. When you do decide to drink, make sure you have a glass of water for every glass of alcohol. Caffeine can sometimes help with mild constipation, since it's a diuretic, but it can make prolonged constipation worse, since it’s dehydrating. If you have a three cup a day habit, you might want to cut back for awhile to see if it helps you avoid constipation. Try drinking just one cup per day, or switch to a low-caffeine tea. When you're on the go, you might put off going to the bathroom, but this isn't good for your digestive system. Waiting too long to go to the bathroom is a common reason for constipation, so any time you get the urge, heed it. It can help to have a schedule. For example, you might want to plan to go to the bathroom and have a bowel movement every morning. Once you start this type of routine, your body will respond by staying more regular. Running, yoga, and other physical activities improve digestion. If you’re feeling constipated, try going for a brisk jog or walk to get things moving again. Exercising three or four times a week will help you stay regular and prevent constipation. For some people, sitting on a toilet isn't the best possible position to help them easily have a bowel movement. Many have found that a squatting position makes the process go more smoothly. The easiest way to try this position is to prop up your feet on a stool while you're sitting, so that...


Избегайте ненужных контактов. Не следите за человеком в интернете. Не соглашайтесь на близость с этим человеком. Спрячьте все, что напоминает вам о человеке. Начните поддерживать дружеские отношения, когда будете готовы.

Given the above summary, write a detailed text in English for it.

This means no calling, no emailing, and no “accidentally” bumping into the person in question while he or she happens to be on a daily morning run. If you want to get over someone, you need to put enough distance in between the two of you to give yourself a chance to heal. Of course, this can be difficult if you work with or have class with the other person. In this case, the best thing you can do is to limit your interactions to those which are only absolutely essential to your daily life. You do not need to go out of your way to avoid the person you want to get over, but you should not purposefully seek that person out either. Stop checking his or her Facebook, Twitter, blog, Pinterest, or any other social media account associated with that person. Fixating on how the other person is doing at the moment will only make it harder for you to move on with your life.  If you cannot resist the temptation to stalk your obsession's social media accounts while still remaining friends or followers, unfriend or unfollow the person in question. If that person once gave you access to his or her passwords, kindly ask that person to change passwords in order to remove the temptation from you to snoop or stalk. This refers to both physical and emotional intimacy. Being with this person makes you comfortable, and may even be convenient But continuing to become emotionally intertwined with an ex is not a good idea, because you will have to go through the grieving process all over again after the intimacy is done.  Do not sleep with an ex “for old times' sake” or fall into the trap of becoming “friends with benefits”  with a crush. Literally "getting over" someone you want to get over is a bad idea for both sexes, but it can be especially awful for women. Physical intimacy causes women to produce oxytocin, a hormone that triggers feelings of connection and affection. As a result, you will not be able to “get it out of your system.” If anything,you will only feel more bonded to the other person than before. Emotional intimacy...


Избегайте никотиновых триггеров. Отвлекайтесь. Сдерживайте и контролируйте свою тягу. Используйте методы релаксации. Находите время на занятия физкультурой.

Given the above summary, write a detailed text in English for it.

Many smokers find that they experience cravings whenever they are in situations or places where they smoke most often. If you tend to smoke at parties, bars, or around a particular group of friends, and you want to temper your smoking habits, it may be best to avoid those triggers until a day when you're ready to smoke.  The first step in avoiding triggers is to identify what your triggers are. Think about when you most often smoke, and compare that place/scenario with your frequency of cravings between cigarettes. If you absolutely cannot avoid your biggest triggers, have a plan in place to avoid smoking on "off" days. Give yourself permission to leave early if necessary, and arm yourself with distractions to keep you from smoking. One of the best ways to avoid giving in to your cravings, especially if you find yourself in places or situations that trigger the urge to smoke, is to give yourself adequate distractions. For some, that may mean something to satisfy an oral fixation. For others, it may require something to keep the hands busy.  Identify what activities suppress your cravings most effectively. Do you feel the need to put something in your mouth, hold something in your hand, or some combination of the two?  If you crave the oral fixation that comes with smoking, try chewing gum or sucking on a hard candy or lozenge. Some smokers also find it very satisfying to chew on something crunchy, like sunflower seeds, to help stave off a nicotine craving.  If you find yourself craving something to do with your hands, try carrying a pen and paper around. You can twirl the pen between your fingers, or doodle/draw to help distract you from the cravings.  If you feel you need both the hand occupation and oral fixation, try carrying around a bundle of toothpicks/tea tree sticks, straws, or lollipops. Many former smokers (and current smokers who cannot smoke, for example while at work) turn to toothpicks, straws, and lollipops as a means of satisfying both the behavioral and oral components of cigarette cravings....


Избегайте общения с бывшим партнером, по крайней мере, первое время. Не корите себя, если чувствуете душевную боль. Проведите некоторое время наедине с собой. Положитесь на друзей и семью.

Given the above summary, write a detailed text in English for it.

Though it may seem impossible to totally cut off contact with somebody you love, staying in contact constantly will actually make things a great deal more painful. If you feel tempted, block your partner’s number from your phone. Block their username from social media sites. This will help with the temptation. Even if you were the one to initiate the breakup, you may still feel hurt or loss. These are normal feelings and should be acknowledged to help heal. Love can be complicated. After a breakup with someone that you loved, you may feel a loss. This might be an indication that you should take some time to get to know yourself and to readjust to being single before jumping into a new relationship. Do not be afraid to seek out emotional support from those in your life. This might include your close friends and family. Chances are, they will empathize with what you are going through and will offer support or advice.


Избегайте обычных мест, где братья и сестры будут искать в первую очередь: Спрячьте дневник среди школьных принадлежностей. Если у вас есть брат, то вы можете спрятать дневник в некоторых плюшевых игрушках, которые вам не жалко выбросить. Если у вас есть сестра, спрячьте дневник в наиболее неприглядное место, которое вы можете найти. Если вы прячете дневник от родителей, то положите его туда, где они не будут искать. Матери Повесьте замок на дневник. Возьмите сейф-книгу.

Given the above summary, write a detailed text in English for it.

Under your bed In your pillowcase In your dresser Under your couch In the back of your computer Take a blue notebook cover and put the diary in it. Place on the blue cover again. Tag it. On the tag, write your name, school name and the subject you're supposed to use it for. It's better to put your sibling's most hated subjects so that if they take it, they won't open it. Place the diary with your school notebooks and put some other notebooks or papers on it. Another good idea is to put some school stuff on the first pages, regarding the subject you wrote on the cover. Do not tag it as mathematics, as it usually uses sheets with grids (square) and by simply opening it, one can see the difference. Most important, don't take it to school with you and let your real notebook at home. Or another good place boys won't search through is in a shoe box full of make-up and girly things. Make sure it's pink too. Or for best results put it with your underwear. You could place it in a shoe box with some old, used, smelly shoes. For example, an old style dad won't look through some magazines with Justin Bieber. . Mothers are everywhere. They always want to get and invade anyone's things and personal life. They might find your diary even if they didn't mean to. Anywhere in the house is a dangerous place. Best way is to place it where they don't think of looking: in your computer. You know there's some space in there where you could place something. Beware not to crush the computer! This is not actually hiding but it will work as long as you hide the keys. They are found in safe stores. Just place your diary in and put it with your other books.


Избегайте одноразового пластика. Внимательно относитесь к сбору мусора. Сокращайте выбросы парниковых газов.

Given the above summary, write a detailed text in English for it.

” Plastic waste, improperly disposed of, is a leading cause of harm to oceans and their wildlife. Plastic waste that finds its way to the ocean does not decompose and can collect in the bellies of wildlife or in floating islands of trash.  Bring reusable bags to the store, and look for products with minimal packaging. Bring your own mug to the coffee shop, and avoid individually packaged foods and drinks (including single-cup coffee makers).  When you cannot avoid plastic packaging, look for items you can reuse or recycle. Always place your garbage in trash cans, and do not litter. Pay particular attention to plastic items that cannot be recycled and pose a threat to marine and other wildlife. Avoid buying six-packs with plastic ring holders, as fish and birds can get caught in them and suffocate. If you must purchase items with these holders, be sure to cut the rings apart before disposing of them, or look for companies that use holders that are edible for fish. Rising water temperatures disrupt the oceans’ ecosystems. Find ways to reduce your “carbon footprint” by minimizing your use of energy produced by burning petroleum, coal, and other fossil fuels.  Buy local and in-season produce. The shorter the distance your food has to travel from its origin to your plate, the less energy spent and fewer pollutants produced to get it there. Support renewable energy. Check with your energy company to see if you can opt for wind- or solar-produced power. Make your home more energy efficient. Look for energy efficient light bulbs and household appliances. Many utility companies offer free energy audits that check your windows and doors, HVAC system, insulation, and other features of your home where heat loss frequently occurs. Reduce the amount of gasoline you use by carpooling or taking public transportation, or combining multiple errands into one trip. Or, walk or ride a bike, if you can.


Избегайте опасности или предупреждайте других, когда вы чувствуете враждебность. Всегда знать, если кто-то говорит вам правду или нет экономит время и энергию. Эмпатам дано быть хорошими хранителями земли. Помогать другим, используя как профессиональное мастерство, так и эмпатическую способность, – призвание многих эмпатов.

Given the above summary, write a detailed text in English for it.

Hostility is a large and unmistakable emotional mass for an Empath.  Once one has sensed this specific set of vibrations and learned that it means hostility or danger, it can be avoided or sidestepped rather easily. Even if others to not know you are an Empath, in most groups it is easy to suggest taking one hallway, road or path versus another, thereby bypassing the threat. This knowledge eliminates confusion and frustration in many aspects of life. Most Empaths are very strongly connected to the earth and all living things. For clients, this ability paves the road for trust, feeling safe and supported and having someone value you for exactly who you are.  Getting angry at an empath is a big mistake and feels like having a bucket of water thrown in their face. An inexperienced empath is likely to wonder what's going on and feel very upset. An experienced empath might respond rather more abruptly. Either way you won't understand just how offended the other person feels. Remember that although you will always feel driven to some extent to help others and be a good custodian of our world, it is not up to you alone.  Do not allow yourself to be depleted or taken hostage emotionally.


Избегайте опасных и незаконных добавок. Проконсультируйтесь с диетологом. Внимательно изучайте описание пищевых добавок. Получайте достаточно аминокислот. Выберите витамины, которые способствуют росту мышц. Принимайте рыбий жир. Принимайте добавки хотя бы в течение месяца, чтобы они дали результат. Отрегулируйте прием белковых добавок в соответствии со своей диетой.

Given the above summary, write a detailed text in English for it.

There are no legitimate short cuts to muscle gains. There are many supplements that claim to enable you to build muscle quickly, but may come with disastrous long-term health consequences. When you're trying to accelerate muscle growth, the best way to do so safely is to talk to someone who has experience with sports or bodybuilding nutrition and can advise you on which supplements will most benefit you.  If you're a member of a gym, they typically will have a dietician or nutritionist on staff who you can consult. If not, they may be able to recommend someone local who can help you. Once you have recommendations from a dietician or nutritionist, talk them over with your healthcare provider before you start any supplements, particularly if you are at risk or have a history of nutrition-related health issues. The bottle of any nutritional supplement will have important information about recommended dosages based on your age and sex. Be careful not to exceed these recommended dosages, or you may put yourself at risk for health problems such as loss of appetite and osteoporosis. Check the bottle as well and make sure all seals are still intact and it has not been tampered with. Amino acids are protein-builders, and are essential if you want to gain strength and grow larger muscles. They also help in fat loss and recovery after workouts.  You can get amino acids from meat, dairy, and seafood, but it's possible you won't get all the amino acids you need through food sources. For this reason, an amino acid supplement can be beneficial if you want to accelerate muscle growth. Amino acid supplements are especially important if you are a vegan or vegetarian and want significant muscle gains. Keep in mind your body does not store excess amino acids, which means sufficient consumption is a daily requirement. There are a number of vitamins, including vitamins C, D, and E, as well as B vitamins, that are essential for healthy muscle growth.  Minerals such as calcium and magnesium also are essential if you want to...


Избегайте периодов пиковой солнечной активности. Оденьте подходящую одежду. Носите шляпу и солнцезащитные очки. Используйте солнцезащитный крем. Постарайтесь как можно чаще оставаться в тени.

Given the above summary, write a detailed text in English for it.

Try to avoid scheduling the activity between the hours of 10 AM and 4 PM when the sun’s UV rays are the strongest.  In addition to time of day, also keep in mind that UV rays are more intense:  At higher altitude During the late spring and summer months Closer to the equator When reflected off of surfaces such as snow, ice, water, sand, and concrete In tandem with the following steps, protective clothing can be one of the most effective ways to protect yourself from overexposure to UV rays during outdoor activities.  The ideal clothing to protect you from the sun includes:  Bright- or dark-colored fabrics, which have a much higher Ultraviolet Protection Factor (UPF) than light-colored clothing. Densely woven, lightweight fabrics.  If you can see light through the fabric, this also means that UV light is getting through to your skin! Long sleeves and long pants will decrease skin exposure and provide the most protection.  If you are wearing shorts, try to wear a longer pair that covers most of the thighs.  For shirts, collared shirts can also help protect your neck from tanning. Many brands specifically designed for sun protection offer their UPF rating on the label.  Seek out a UPF rating of 30 and above for substantial protection from the sun. The skin on your face and your eyes are very sensitive to sun exposure, so additional precautions must be taken to protect them during outdoor activities.  While many hats and sunglasses will help curb some of the risks, to most effectively reduce exposure risks with the use of a hat and sunglasses, choose:  A wide-brimmed hat (minimum of 3”), which will keep the sun off of the face, neck (front and back), and ears, as well as any bald spots or parts in the hair.  Like protective clothing, the most effective hats will also be made of tightly-woven fabric that you cannot see light through when held up to the sun. Sunglasses that provide 100% UV ray protection, particularly models indicating that they provide UVB and UVA protection.  Do not assume that dark-tinted lenses...


Избегайте поверхностных отношений. Не молчите. Установите границы. Научитесь принимать отказы.

Given the above summary, write a detailed text in English for it.

A true friendship is one where you’ll connect over meaningful things, not just because you’re on the same team or prefer the same brand of clothing. It doesn’t matter what other people think of your friendship, it only matters how you feel in the friendship. A friend that might be more superficial or focused on appearances will:  Criticize you. Be dramatic or negative toward you. Disrespect your needs and opinions. Take advantage of you. Manipulate or control you to do what they want. Don't be afraid to stick up for what you believe in, even if your friends disagree. A real friend will respect your opinion, let you express your beliefs, and let you make your own decisions. Be wary of friends who criticize you, bully you, or don’t listen to you. You can speak up for yourself while still avoiding blaming your friend. You can say, “I feel__when you do/say___. I need you to___. Can you do that?” For example, “I feel frustrated when you make fun of the music I like. I understand that you like different music than me, but I need you to stop. Can you do that?” You may enjoy having some friendships that aren’t as deep or close as others. Establish clear rules and limits for yourself with all of your friends, whether real or superficial. Let your friends know your comfort level on how you spend time with each other. Some good boundaries to set with fake friends include:  Avoid online communication and gossiping. Set online privacy settings to make their access to your information limited. Avoid frequent text messaging. Spend time in groups rather than one-on-one. Turn down invitations or say “no” when you need to. Rejection is a normal part of friendships and may be hurtful, but you don’t have to take it personally. A friend who rejects you may be doing so for any number of reasons. Focus instead on finding and keeping better friends who won’t reject you for who you are.


Избегайте повторяющихся движений в одном и том же месте. Делайте перерывы. Всегда выполняйте разминку. Развивайте выносливость. Остановитесь в случае острой боли. Следите за своей осанкой. Скомпенсируйте разную длину ног. Используйте подкладки.

Given the above summary, write a detailed text in English for it.

That is, bursitis is often caused by you using the same joint to do the same movement over and over, such as doing too many push-ups or even something as small as typing for too long. If you do have to do an action for a long period of time, be sure to rest from time to time. For instance, if you have been writing or typing for a long period of time, take a few minutes to stretch your hands and arms. A physical therapist can help you with exercises and stretches for your specific needs. Before you exercise, take the time to do some stretches and some light movements to warm up your body.  For instance, start with something simple like doing jumping jacks or jogging in place.  You can also try stretches such as high knee pulls, where you lift your arms up in the air. Pull them back down as you pull one knee up. Alternate knees.  Another easy warm up is high kicks, which is exactly how it sounds; kick one leg high in the air in front of you. Switch back and forth between legs. When you first start a new exercise or weight-lifting routine, take time to build up stamina. You don't want to jump into doing a hundred repetitions your first time out. Start small, and build up each day. For instance, the first day you do push-ups, maybe you want to just try doing ten or so. The next day, add one more. Keeping adding one everyday until you reach a level you are comfortable with. You should expect some strain on your muscles if you're lifting weights or starting a new exercise. However, you should stop if you feel any sharp or severe pain, which can indicate a problem. Sit and stand up straight when you can. Pull your shoulders back. If you notice yourself slouching, correct your posture. Bad posture can lead to bursitis, especially in your shoulders.  When you are standing, place your feet evenly, about shoulder-width apart. Keep your shoulders back. Don't tense up. Keep your gut in. Your arms should hang freely.  When you are sitting, your knees should be in line with your hips. Keep your feet flat. Don't tense up...


Избегайте посадки слишком близко к бетону. Добавьте в почву органические вещества. Посадите гардению на подготовленный участок. Поместите гардению в ямку, которую сделали. Накройте землю вокруг гардении мульчей.

Given the above summary, write a detailed text in English for it.

While you can still plant your gardenias outside windows so that you can enjoy their lovely smell, you do not want to plant them right up against your house or walkways. The soil near concrete changes in alkalinity and gardenias will struggle when planted in soil with too high of a pH level. Gardenias like soil that is rich in nutrients. Work fertilizer, peat moss or manure into the soil to enhance the growth of your plant. Plant your gardenias either in the fall or spring. If you are planting more than one gardenia, you must leave three to six feet of space between each plant. The hole you make should be twice as wide as the plant's root ball and only as deep as its length. If you are planting your gardenia in a pot, follow the same instructions--the pot will have to be large enough that you can make a hole that is twice as wide as the root ball. Cover the root ball with soil so that it is halfway covered, then water the hole. Adding water before you fully cover the gardenia removes any air bubbles and settles the soil. After the water has settled, cover the root ball the rest of the way and pat the soil down around the gardenia. Water the soil and plant again. In particular, pine mulch works well because it adds to the acidic nature of the soil. Keep the soil surrounding the plant moist until its roots are well established. The mulch should be two inches thick, but shouldn't touch the base of the plant.


Избегайте приема лекарств до осмотра врачом. Немедленно обратитесь в скорую помощь по телефону 103 (с мобильного) или 03 (со стационарного телефона). Опишите свои симптомы в приемном отделении больницы. Знайте, чего ожидать от осмотра. Будьте готовы к дополнительным процедурам и анализам. Пройдите операцию по удалению аппендицита. Соблюдайте режим восстановления после операции.

Given the above summary, write a detailed text in English for it.

If you feel that you have the symptoms of appendicitis, then it's important not to make your situation worse as you wait for treatment in the emergency room. Here's what you should avoid as you wait to be treated:  Don't take laxatives or pain medication. Laxatives might irritate your intestines further and pain meds can make it harder for you to monitor any spikes in abdominal pain.  Don't take antacids. They can worsen pain associated with appendicitis. Don't use heating pads, which can cause an inflamed appendix to rupture.  Don't eat or drink anything until you've been examined, because this can make you a higher risk for aspiration during surgery. If you feel reasonably certain you have appendicitis, don't just pick up the phone and make a doctor's appointment for later in the week. Go to a hospital as soon as possible. Appendicitis is potentially life-threatening if the appendix bursts without treatment. Pack some overnight items, such as fresh pajamas and your toothbrush. If you have appendicitis, you'll be getting surgery and staying overnight. Be prepared for triage and tell the triage nurse that you suspect appendicitis. You'll then be ranked on a list of patients who need care according to the immediacy of their injuries. That means if someone comes into the ER with a head injury, you might have to wait a little bit. Don't panic if you have to wait. Once you're in the hospital, you're a lot safer than you are at home. Even if your appendix bursts in the waiting room, they'll be able to get you into surgery quickly. Try to be patient and take your mind off the pain. When you do see a doctor, you'll need to describe your symptoms again. Note any digestive abnormalities (such as constipation or vomiting), and try to tell the doctor when you first noticed the pain. The doctor will examine you for signs of appendicitis. Expect to be prodded. The doctor will press on your lower abdomen, hard. The doctor is checking for peritonitis, or the infection that results from a burst appendix. If you do have...


Избегайте применения рвотных средств, если они не были назначены. Не пейте соленую воду. Будьте осторожны с применением прочих домашних средств. Избегайте применения потенциально опасных веществ.

Given the above summary, write a detailed text in English for it.

Over the counter emetics, or medicines that can make you throw up, should be avoided unless a medical professional directs you to take some as a last resort. Ipecac syrup, for instance, was once commonly used to induce vomiting. However, it has been shown that medications such as these can complicate treatment for poisoning. In fact, ipecac is no longer produced for over-the-counter sales. While salt water is a classic home remedy to induce vomiting, it may actually pose a risk to a poisoning victim.  This is because drinking salt water can push toxic substances further into the digestive track and speed up absorption of the substance in the process. Furthermore, drinking large amounts of salt water may cause serious health complications, including death. Folk methods of inducing vomiting include drinking mustard or raw eggs, or eating large amount of food. The safety and effectiveness of these methods has not been proven. For instance, eating a large amount of food to induce vomiting may actually speed up absorption of a poisonous substance. There are a handful of substances that can induce vomiting but are not recommended. These include activated charcoal, atropine, biperiden, diphenhydramine, doxylamine, scopolamine, copper sulfate, bloodroot, lobelia tincture , and hydrogen peroxide.


Избегайте продуктов, которые могут повышать уровень ПСА. Ешьте больше помидор. Пейте гранатовый сок. Подумайте о приеме добавок «Pomi-T». Попробуйте пищевые добавки «PC-SPES».

Given the above summary, write a detailed text in English for it.

Certain foods seem to affect the prostate gland negatively and increase blood levels of PSA. More specifically, diets rich in dairy products (milk, cheese, yogurt) and animal fat (meat, lard, butter) have been linked to an increased risk of prostate cancer. Therefore, switching to a healthy diet that's low in saturated fat and high in antioxidant-rich fruits and vegetables can reduce your risk of prostate cancer and lower PSA levels.  Dairy products seem to trigger higher levels of an insulin-like growth factor, which has been connected to high PSA levels and poor prostate health. Other foods to avoid include sugar, saturated fats, fried foods, eggs, potatoes that are not organic, alcohol, and foods from cans with BPA lining. When you eat meat, opt for lower-fat varieties such as turkey and chicken. Low-fat diets may also be connected to improved prostate health overall and reduce the risk of benign prostatic hyperplasia (enlargement). Substitute fish for meat more often. Fatty fish (salmon, tuna, herring) are rich in omega-3 fats, which have been linked to a reduced risk of prostate cancer. Dark blue/purple berries and grapes, as well as dark green veggies, tend to be highest in antioxidants, which prevent the damaging effects of oxidation on tissues, organs, and glands (such as the prostate). Along with changing your diet, make sure to avoid exposure to environmental toxins as much as possible. Tomatoes are a rich source of lycopene, which is a carotenoid (plant pigment and antioxidant) that protects tissues from stress and helps them utilize energy better. Diets rich in tomatoes and tomato products (such as tomato sauces and pastes) are linked to lower risks of prostate cancer and contribute to reducing PSA levels circulating in the blood. Lycopene appears to be more bioavailable (easier for the body to absorb and utilize)  when tomatoes are cooked such as when it's in processed products like tomato paste and tomato puree.  Some research indicates that more lycopene may be bioavailable from diced tomatoes...


Избегайте простого пересказа тезиса. Не стоит использовать цитаты. Не используйте высокопарный язык. Не вводите в концовке новый материал. Не сосредотачивайтесь на незначительном пункте или идеи в эссе.

Given the above summary, write a detailed text in English for it.

A common problem with many conclusions is that they simply restate the thesis and summarize what’s already been said. This doesn’t give your readers a compelling reason to read the conclusion -- they already know what it’s going to say. Instead, try to take your reader to the “next level” in your conclusion, or provide some further sophistication to your original ideas. There is usually no need to clog up the ending of your essay with quotes and analysis — that should have been what you were doing in your main paragraphs. The conclusion is the place where you tie everything together for your readers, not where you introduce new information. Don't use too many high-flying, two-dollar words in your conclusion. You want it to be readable and relatable, not rigid and boring. It’s much better to have clear, concise language than a meandering sentence stuffed with overlong words. Also, don't use "Firstly," "Secondly," "Thirdly," etc. to make/finish your points. Make it clear what you're saying and how many points you're making. Now is not the time to introduce new ideas or content. That takes the focus off your original argument and could confuse readers. Don’t jumble things up — relay simply where your essay has led and state what you have come to think after conducting the necessary analysis. The conclusion is not the time to nitpick with a small theme in your essay. In fact, it's the time to step back and focus on the big picture. Make sure your essay focuses on the heart of the essay, not one strand of hair. These words are not advanced ways to start a transition.


Избегайте простых углеводов. Ешьте семена. Ешьте чеснок.

Given the above summary, write a detailed text in English for it.

Parasites often feed on sugar; you need to cut off the parasite’s food supply to weaken it in your body. Try and avoid these carbohydrates for at least a week to be effective.  Simple carbohydrates are the sugars naturally or unnaturally in food. Some examples of simple carbs include brown sugar, syrup, raw sugar, corn syrup, fruit juice concentrates.  Simple carbs can also be found in non-whole-grain breads. Try and consume more complex carbohydrates; these are carbs with more dietary fiber than sugar. Foods high in complex carbs include barley, brown rice, oatmeal, and seeds. Seeds from pumpkins, flax, and papaya are natural and effective ways to weaken and remove intestinal parasites.. Studies have shown that, over a period of a week, eating raw seeds benefits patients.  Flax seeds have been categorized as a “super food” in aiding certain digestive ailments.  Certain raw seeds, like pumpkin, can even be beneficial in helping remove parasites in pets. Always talk to your vet before trying this. Garlic, another superfood, also helps weaken parasites by boosting your body’s immune response. It is recommended to take two garlic tablets three times a day at meals for ten days to see results.


Избегайте радикальных диет. Не пропускайте приемы пищи. Ежедневно занимайтесь физическими упражнениями. Употребляйте здоровую пищу. Следите за своей осанкой.

Given the above summary, write a detailed text in English for it.

Crash diets usually involve severely restricting your caloric intake for a period of time, with the goal of losing a lot of weight quickly. Sometimes the 500 or 1000 calories-per-day are supplemented with juice "cleanses," diet pills, or diuretics. While the diet might seem to be working at first, most of this weight loss is due to water loss. Meanwhile, your body's metabolism is actually slowing down, burning fewer calories.  You won't be able to get a healthy nutritional balance for most crash diets. Crash diets also have a negative consequence on your mental health. Not getting enough calories is likely to make you irritable, tired, and lethargic. You're unlikely to feel more confident when you're not getting the daily nutrition you need. Skipping meals increases the amount of fat stored around the midsection, or belly fat. Eating smaller meals throughout the day, rather than skipping meals, is more likely to result in weight loss, according to clinical research.  Skipping one meals leads to being hungrier for later meals, and can result in eating more calories later in the day. This can set off a cycle of overeating, followed by fasting, that can lead to a host of health concerns. Going for extended periods of time without eating will send your body into survival mode: your body will turn to muscle mass for fuel in order to preserve its fat supplies. Clearly, this is the opposite of what you'd like as you prepare for bathing suit season! If you're trying to lose weight to gain confidence in your swimsuit, remember that both diet and exercise have a part to play. Each week, aim for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic exercise, 75 minutes (1 hour and 15 minutes) of vigorous activity, or a combination of the two.  For teens, the amount of exercise recommended is about an hour per day. Choose exercise routines that you can sustain over time, which means doing activities that you like., finding the mix that works best for your body will lead to feelings of confidence,...


Избегайте рафинированных углеводов. Будьте креативны. Пробуйте новое.

Given the above summary, write a detailed text in English for it.

For example, choose to replace white bread with whole wheat or rye. Also, whole wheat pastas have improved greatly in quality since they were first introduced to the market. For instance, add barley to beef stew or make a whole grain pilaf with sliced almonds and dried fruit. Learn to cook with quinoa, spelt or couscous so that you can have a break from rice and pasta.


Избегайте ситуаций, в которых есть вероятность контакта с человеком. Попросите о помощи. Оборвите все связи.

Given the above summary, write a detailed text in English for it.

Sometimes you have to make changes to avoid someone you don’t want to talk to. If you know this person is going to be at a party or gathering, don’t go.  Unless you’re in a situation where you can’t excuse yourself like school or work, you may have to choose not to attend a function to avoid someone. Tell a close friend that you aren’t going to be attending the event. Be honest with your friend as to why, but don’t be rude. If you are somewhere and you see someone you want to avoid talking to or interacting with, see if you can move elsewhere. If you’re at a party or bar, you may be able to go to another area and avoid running into this person. If you really don’t want to interact with someone but are having a hard time avoiding this person, ask people for help. You can get help from your friends, parents, your boss, or a counselor.  If you find that you can’t avoid this person because you have class or work with this individual, consider talking to someone who can help like your boss or a counselor. Calmly explain why you can’t be around this person. Perhaps this individual makes it hard for you to complete your work because you are uncomfortable. Maybe you can’t focus in class because this person won’t leave you alone. Tell an authority figure why you need to be removed from situations where you interact with this person. If you are able to, be upfront and end the relationship. If you have an ex that you don’t want to see or talk to anymore, or someone that might be in your larger friend group, you can simply cut ties with this person.  Establish your boundaries once and don’t apologize. Your health and peace of mind are the most important. Though it may be hard, tell this person that you won’t engage in any sort of contact anymore. Stick to your convictions. Some people may not easily leave you alone. But if you’ve stated your intentions, your job is done. Don’t engage anymore. It’s ok to outright say that you don’t want to talk to or see this person again. Sometimes if you are blunt and a little harsh,...


Избегайте ссор. Принесите извинения. Удивите его. Поддерживайте людей, которых цените. Уделяйте внимание людям, которые вам небезразличны.

Given the above summary, write a detailed text in English for it.

Arguments can chip away at a relationship over time. Whenever you can, avoid them at any cost. If something is trivial, it is not worth hurting the other person’s feelings or your relationship with them. Choosing your battles wisely will show a great deal of appreciation for the person.  For example, if someone says to you something like, “Your hair is a mess today,” then it probably isn’t worth addressing. If, however, someone stole money from you, you probably need to have a constructive conversation about boundaries. If you do have an argument, apologize. This will show that you accept some of the blame for the disagreement and appreciate the other person enough to admit that. This can go a long way in showing your appreciation for them. Surprising the other person will show that you have thought about them. It also shows that you know them well enough to surprise them with something that they enjoy. An unexpected gift, meal, or trip can show someone that you really appreciate them.  For example, stopping by with takeout from a favorite restaurant or cooking a friend’s favorite meal will show them that you appreciate them. People will also feel appreciated if you pick them up a small gift while you are travelling. It shows that you were thinking of them. When someone you care about needs you, it is important to make time for them. Sometimes you may need to drop what you are doing immediately, and other times you can commit to grabbing lunch later in the week. You should always keep your commitments to the people you appreciate, or they will begin to feel like they are not important to you. For example, if a friend needs your help moving over the weekend, you should try to clear your schedule and help them out. When you spend time with someone you are close to, give them your full attention. Avoid distractions like cell phones or televisions and engage in conversation. Actively listen to the other person and show a genuine interest in what they are saying.  For example, if you have lunch with your parents,...


Избегайте твердой пищи. Держитесь подальше от холодных продуктов и напитков. Подумайте насчет временной пломбы. Попробуйте зубной воск. Приложите холодные компрессы. Примите обезболивающее. Умейте останавливать кровотечение. Обратитесь к зубному врачу как можно быстрее.

Given the above summary, write a detailed text in English for it.

If your tooth is chipped, it is already weak; it can no longer support biting or chewing anything hard. Stick to soft foods to keep from exacerbating the damage. If possible, chew on the other side of your mouth. Chipped teeth can be very sensitive because their nerves are more exposed. Cold foods and beverages will make this problem worse. Eating cold foods may cause pain. If you find a food is irritating your tooth, stop eating it, as it may cause further damage. Dental cement and other similar materials are available over the counter, and they typically come with clear instructions. You simply place them over the fractured area. If your chipped tooth is bothering you, this might be worth a try.  Remember that these materials are only temporary; they are not meant to take the place of a visit to the dentist’s office. Make an appointment as soon as possible. Temporary materials wear away rather quickly. When this happens, it leaves your tooth extremely vulnerable to decay. If your chipped tooth has sharp and jagged edges, it can injure your cheeks and tongue. Placing dental wax over these edges will offer some protection from it. It can also help to protect your tooth from temperature sensitivity.  Keep in mind that dental wax is very temporary. It falls off frequently, requiring you to replace it again and again. As with filling materials, it does not take the place of professional dental care. If you have it on hand, you can also try placing a bit of sugarless gum over any sharp edges. If you are in pain, a cold compress can help. Simply wrap some ice in a towel and place it gently on your cheek. This will help to numb the pain.  Never apply cold compresses directly to your chipped tooth; this will intensify your pain rather than relieving it. Try a bag of frozen food if you have nothing else handy. Over-the-counter pain relievers, such as acetaminophen, will temporarily alleviate your discomfort. Follow the instructions on the label. Even though these should not cause any complications with pain...


Избегайте того, что вызывает герпес. Обнаружьте герпес прежде, чем он появится на поверхности губ. Начните борьбу с герпесом без промедлений. Всегда защищайте губы от воздействия солнечного света. Следите за здоровьем!

Given the above summary, write a detailed text in English for it.

There are a variety of things that can cause cold sores and it's a good idea to be extra vigilant if you are susceptible to them. Even stress and lack of sleep can cause cold sores, so try to get a good night's sleep.  If you come down with a cold, fever or flu, your risk of an outbreak may increase because your immune system is compromised. Make sure you're getting all your necessary vitamins and eating healthfully. Menses, pregnancy, hormonal changes, and even sunlight can cause a cold sore to act up. Stress may trigger cold sore outbreaks, so do everything you can to relax. Set some time aside each day to meditate, take deep breaths or simply have a cup of tea, whatever works for you. Fatigue triggers outbreaks, so make sure you get plenty of sleep. Take naps if you need to Too much exposure to the sun can aggravate the area and cause cold sores to emerge. If you do overexpose your lips to the sun, try to ice them as soon as possible, for several minutes. Also, look for a lipstick or lip balm with sun protection of SPF 15 or higher and apply it frequently throughout the day. Know the signs so you can act before your cold sore has a chance to form.   Tenderness, tingling, burning, itching, numbness and pain around your lips may mean a cold sore is forming.  Fevers and other cold and flu symptoms often accompany cold sores, hence the nickname “fever blisters.” Cold sores usually arrive with a warning period of red, irritated skin. Blisters form, burst, and then crust over before they heal. It is in its prodromal stage for 6 to 48 hours before it becomes visible. During this time, you may use the following methods to prevent the sore from surfacing. This is the best time to stop it, rather than having to wait once it gets big and nasty!  Ice it or apply a cold compress. Do this hourly, or as frequently as possible. Steep a teabag in hot water, let it cool and then hold it against the afflicted area. Cold sores thrive in heat, so be sure to let the tea bag cool beforehand. Apply lip balm with sun protection of...


Избегайте транс-жиров. Ограничьте потребление насыщенных жиров. Сведите к минимуму потребление натрия. Ограничьте потребление красного мяса. Ограничьте употребление алкоголя Избегайте подслащенных напитков.

Given the above summary, write a detailed text in English for it.

There are a variety of foods in the typical American or Western diet that should be limited or avoided due to their link to heart disease.  Trans fats in particular are one of the worst foods for your heart.  The majority of trans fats are very processed and are a man-made fat.  Very few trans fats occur naturally.  They're typically labeled as "hydrogenated oil" or "partially hydrogenated oils" on the food label. These fats are considered the worst by health professionals.  They raise your LDL (or bad cholesterol) and decrease your HDL (good cholesterol).  The most common sources of trans fat are:  fried foods, fast foods, baked goods and pastries, creamer and margarine, pre-made cookie dough or biscuit dough, and snack foods like chips, crackers or buttery popcorn. There is no safe limit for trans fats.  You want to avoid them as much as possible. Saturated fat is another type of fat that health professionals typically want limited in your diet.  Although not considered as unhealthy as trans fats, it's still important to limit your total saturated fat intake.  Unlike trans fats, saturated fats occur naturally.  They typically occur in animal products like full-fat dairy products, fatty red meat, skin on poultry and fatty cuts of pork.  Saturated fat has been shown to increase your LDL levels (the bad cholesterol); however, it does not affect your HDL levels.  Some studies have also shown that high quantities of saturated fat may increase your risk for type 2 diabetes.  Health professionals recommend limiting your total saturated fat intake to less than 10% of your total calories.  If you're eating 2,000 calories daily, you shouldn't consume more than 22 g of saturated fat daily. In addition to limiting saturated fats and cutting out trans fats, it's also important to moderate your total sodium intake.  Although sodium doesn't have a direct effect on your heart, other conditions it causes do.  A high sodium diet can lead to high blood pressure and stroke.  High blood pressure can severely damage your heart...


Избегайте употребления обработанных продуктов. Уменьшите потребление красного мяса, моллюсков и гидрогенизированных жиров. Уменьшите потребление молочных продуктов и белой муки. Ешьте органические фрукты и овощи. Ешьте цельнозерновые культуры, орехи, семена и бобовые. Выпивайте минимум 8 стаканов воды ежедневно. Сделайте анализ на аллергии или проблемы пищеварения. Пользуйтесь натуральными дезодорантами.

Given the above summary, write a detailed text in English for it.

Although scientific research has not proven that sugary foods lead to a buildup of toxins, cutting back on processed foods, especially processed foods that contain sugar, can lower the amount of toxins in your body. Try to reduce processed foods made with simple sugars and carbohydrates, or foods containing artificial flavoring in your diet. The less waste your lymphatic system has to filter, the more easily it will flow and clean your body. Red meat and shellfish are hard to digest and can clog up your lymphatic system, according to natural health practitioners. If you do need to eat animal based protein, go for organic meats. Hydrogenated fats can be oxidized easily and this will lead to a clogging of the arteries and lymphatic system. Though there is no scientific evidence these foods can cause lymph issues, dairy and white flour form mucus in your body that can congest your lymphatic system. Limit your dairy consumption by substituting regular milk for almond or rice milk. Cut back on white flour by using whole wheat flour or trying gluten free products. Whole wheat flour is better because it has more vitamin and nutrients. When shopping at the grocery store, look for organic stickers on your fruits and vegetables. Or ask your local produce producer at your farmer’s market about organic produce. Organic produce will help to limit the amount of toxins that will need to be filtered by your body via your lymphatic system. They will also provide powerful enzymes and acids to cleanse your lymphatic system.  The label on an organic fruit or vegetable at the grocery store will contain a “9” in front of the PLU code (the bar code identifying the product).  In the US, “organic” describes raw or processed agricultural products and ingredients that have been organically farmed. These foods also cannot be farmed with: synthetic fertilizers and pesticides, sewer sludge fertilizers, genetic engineering, growth hormones, antibiotics, artificial ingredients, or synthetic additives. Whole grains like brown rice, as well...


Избегайте хищников. Не ходите с голой кожей, чтобы защититься от царапин и укусов насекомых, которые могут стать причиной инфекции. Вправляйте сломанные кости и не перенапрягайтесь, пока кость не срастется. Много пейте и отдыхайте в случае болезни.

Given the above summary, write a detailed text in English for it.

Predators will be an issue regardless of what part of the world you’re in. To avoid encountering them, try to provide them with advance warnings of your approach by whistling or singing as your travel. You should also keep your camp free of food smells by discarding your food remains far away from it. It’s also a good idea to give any fresh animal kills you encounter a wide berth, since some predators will wander away from their food for a while before returning to it. If you do encounter a predator, don’t panic. Don’t look the animal in the eye, and move calmly away from it while making yourself look as big as possible by waving your arms in the air. This is particularly important in tropical climates, where the warm, moist weather can speed infections and many of the local insects may be poisonous. If you don’t have long sleeves or pants, cover your skin by wrapping leaves around your arms and legs and tying them on with pliable twigs. If you’re in a forested area, you can splint a broken bone by lining up 2 tree branches on either side of the bone and tying them in place with shoelaces or young, pliable branches. If you’re not in a forested area with access to branches, you’ll need to avoid moving the bone as much as possible so that it can heal properly. Regardless, you’ll need to rest as much as possible so the bone has the energy it needs to mend. If you feel yourself starting to get sick, or have already gotten sick, the most important care you can give yourself is to stay hydrated and rested. Stay inside your shelter and keep water nearby while you convalesce. You should also try to stay warm. Cold bodies don’t heal as quickly.


Избегайте черного кота. Поговорите с демоном.

Given the above summary, write a detailed text in English for it.

To get this ending, you must play the entire game without interacting with the black cat at all, starting from the beginning until the part where you're about to enter the witch's room. Once you reach the part where you're about to enter the witch's room, the black cat will greet Viola. Notice that in the regular endings, Viola will only encounter a black cat's corpse in this hallway, but since you avoided the black cat, this event will be triggered.  In a brief speech, the cat will say that it knew Viola would not need its help and that the house acknowledges its true master. The cat will then say “Ellen, my faithful witch” before lying dead on the floor. Take note that halfway through the dialogue, the name Black Cat will change to Demon, and right after its speech, if you choose to investigate the body, it will say “The corpse of a black cat possessed by a demon.” Spoilers: At the regular ending, when you read the witch's diary, it barely explains the truth behind Ellen's body, but in this secret ending, it will unlock more content. It goes into greater detail of the reason why Ellen's body is in its mutilated state after switching with Viola. Ellen in Viola's body gouged her eyes and cut off her legs so that Viola in Ellen's body could not try to find help. She was also given a throat burning medicine that made her unable to speak, ensuring that she could never talk to anyone. The rest of the ending will be identical to either the good ending and the bad truth ending, depending on the player's actions.


Избегайте четырех самых распространенных убийц взаимоотношений. Поддерживайте соотношение позитивных и негативных взаимодействий в процессе обсуждения конфликта - 5:1.  Разбирайтесь с вечными проблемами. Поднимайте конфликтные темы крайне тактично. Учитесь искать компромиссы. Приносите извинения, когда неправы.

Given the above summary, write a detailed text in English for it.

If you want to effectively manage conflict with your loved one, then you need to avoid the four forms of negativity that are so lethal to relationships that they are sometimes called "the Four Horsemen of the Apocalypse": criticism, contempt, defensiveness, and stonewalling. After observing a couple for only a few hours, scientists can predict with over 94% accuracy whether they will stay together or get divorced if these negative behaviors are not changed. If you find yourself using any of these approaches toward your partner, decide to do something about it before it erodes your love.  Avoid criticizing your partner just to get rid of some built-up resentment. Instead, complain without blame by stating a positive need. Talk about your feelings using I statements and then express a positive need. What do you feel? What do you need? Avoid having contempt for your partner by building a culture of appreciation and respect in your relationship. Avoid being defensive, and be open to your partner's comments and suggestions. Don't focus on trying to prove that you're right and work on finding a solution with your partner. Accept responsibility, even if for only part of the conflict. Stonewalling, or refusing to listen to your partner or to give in to their demands even one bit, is one of the worst things you can do in a relationship. The antidote is to practice physiological self-soothing. The first step of physiological self-soothing is to stop the conflict discussion. If you keep going, you'll find yourself exploding at your partner or imploding (stonewalling), neither of which will get you anywhere. This will help you and your partner keep things positive while solving a problem together instead of blaming each other, yelling, or hurting each other through comments you don't really mean. You can maintain this ratio of positivity during an argument by avoiding saying things like, "You never..." or "You always..." Don't think in absolutes and focus on the positive aspects of the situation, not the negative, if you...


Избегайте шампуней, кондиционеров и средств для укладки волос на химической основе. Не мойте голову ежедневно. Используйте эфирные масла для укрепления волос. Обращайтесь с волосами осторожно, чтобы уменьшить их выпадение. Избегайте горячей укладки. Позвольте волосам расти с их естественной текстурой и цветом. Подстригите волосы.

Given the above summary, write a detailed text in English for it.

Most hair products contain chemicals that are effective at cleaning your hair but may cause much damage. Some people aren't affected by these chemicals, but if you're worried about thinning hair, it's best to avoid them.  Sodium laurel and laureth sulfates are cleaning agents found in most shampoos. They strip the hair of natural oils, which can cause further damage to hair that has already been dyed or chemically treated. That said, there's not enough research to prove that sulfate-free shampoos are gentler or safer.  While results may vary by hair type and quality, as a general rule, choose organic products or products made with natural oils and soap agents for the lowest risk to your hair. Our scalps produce natural oils that coat the hair and protect it from outside damage. When these oils are washed away every day, the hair becomes weaker over time.   Everyone's body is different, but most people should be able to comfortably wash their hair two to three times a week without it getting too oily. If your hair is naturally quite oily, you might want to wash it three to four times a week instead.  Washing too infrequently can also be harmful. People with thinning hair often find themselves more susceptible to dandruff and scalp conditions which can be avoided by regular (though not daily) washing. Use a "dry shampoo" to treat your hair in between washes. It keeps it looking fresh and has the added benefit of making hair look thicker. Dry shampoo is a powder you can comb through your hair, especially around the roots, between washings. Chamomile, lavender, rosemary, thyme, geranium, cedarwood, almond oil, coconut oil, Indian gooseberry oil and many more, help thicken hair follicles.  Apply 10 to 20 drops of your chosen oil to your scalp, and massage the oil in with your fingers. Use you fingers to rub the oil down to the tips of your hair. You could also mix 3 to 5 drops of essential oil into your shampoo or conditioner when washing your hair. Deep condition your hair by adding five to 10 drops of essential...


Избегайте штампов. Не вините. Избегайте влияния социальных сетей после разрыва.

Given the above summary, write a detailed text in English for it.

When letting someone down easy, it's important to avoid anything your ex might find patronizing or insulting. Cliches, such as "It's not you, it's me," can feel dishonest. Instead, express yourself directly and abandon cliche language. Speaking to your own personal experience is best when letting someone down easy. You may feel some anger and resentment if you're choosing to end a relationship. It can tempting to attribute blame to your ex, especially if he or she hurt you. However, if you want to let your ex down easy playing the blame game is not a good idea.  Avoiding negativity of any kind is one of the best ways to spare someone's feelings. Going over past mistakes or resentments can spur an argument, resulting in an unclean and unpleasant breakup.  If you suspect your partner may not take the breakup well, keep in mind he or she may try to blame you. Avoid being sucked into a negative conversation. If your partner tries to put you down for your actions, counter with something like, "I'm sorry you feel that way but it doesn't change my decision." Social media can be particularly toxic in the wake of a breakup. If you want to let your ex down easy, avoid positing about the breakup online. Even accounts you think he or she might not access to could potentially discovered. While many find social media cathartic when coping with a breakup, keep in mind your ex's feelings may be hurt by what you choose to post. It may also be a good idea to stop following your ex on any social media platforms. During a breakup, you'll need time to cultivate some space between you and your partner to help you move on. Severing the social media tie a bit can help. In general, it's best to not get others involved. Instead, try to keep things between you and your ex. Mutual friends with good intentions can interfere and make the situation more complicated than it needs to be.


Известите о своем намерении молиться. Выполните два раката. Повторяйте ракаты, как вы пожелаете. Добавьте вашу собственную молитву после ракатов. Если вы слишком устали, чтобы закончить Тахаджуд, вернитесь в постель.

Given the above summary, write a detailed text in English for it.

As you start your prayer, make a definitive mental declaration to yourself that you are about to perform the Tahajjud. Decide that you are going to complete the Tahajjud in the specific way you have chosen, including how many rakats and which surahs you will recite. Also decide why you are saying the Tahajjud — for instance, to glorify Allah, thank Allah or ask for His forgiveness. You don't have to make this declaration out loud — Allah knows your thoughts, so your intentions will be clear to him as long as they are clear to you. The Tahajjud is typically performed by repeating multiple rakats (cycles) of Salah, the ritual that Muslims use for their required daily prayer. For the Tahajjud, the rakats are usually performed in pairs, so you'll also want to decide exactly how many rakats you intend to perform at this time. See below for more information. To begin your Tahajjud, start by performing two rakats (cycles) of Salah. Salah begins by standing and reciting verses from the Holy Quran. Then, the person praying continues by bowing low with his hands on his knees, then  prostrating on the ground with his forehead, nose, and palms on the floor and his elbows raised, sitting on his knees with his feet folded under him, and finally standing and reciting "Allahu Akbar." This description of Salah is a generalization — if you're not sure how to perform Salah properly, learn this fundamental Muslim skill before attempting the Tahajjud. Emulate the practices of the Prophet Muhammad (pbuh) who used to recite the following surahs after each rakat in Tahajjud: After reciting the Al-Fatihah the first rakat, recite the surah "Al-Kafirun". After reciting the Al-Fatihah for the second rakat, recite the surah "Al-Ikhlas". Generally, two rakats is seen as the minimum necessary for a proper Tahajjud. However, it's possible to repeat as many more as you wish. For instance, according to the Hadiths, the Prophet Muhammad frequently prayed up to thirteen rakats. Tahajjud rakats are performed in pairs and eight rakats is seen as...


Извинитесь, если вы задели чувства брата или сестры. Будьте более зрелым братом или сестрой. Покажите, что вы не идеальны. Проводите время с братом или сестрой. Если вы хотите заняться чем-то наедине, объясните, почему. Не соревнуйтесь. Хорошо учитесь в школе. Не заставляйте вашего брата или сестру делать то, что делают взрослые, если он или она к этому не готовы.

Given the above summary, write a detailed text in English for it.

It can be really hard to swallow your pride, especially when you’re used to being in charge of your little brother and sister. However, if you’ve made a mistake, genuinely hurt your sibling’s feelings, or just did something you regret, it’s really important that you suck it up and say you’re sorry. Not only will this show your sibling that you really do care, but it will send the message that they should apologize to you when they make a mistake.  Make sure you really mean it and that you’re not just doing it because it’s what your mother or father told you to do, either. Say, “I’m so sorry for what I did,” instead of, “I’m sorry you got so mad at me,” to show that you’re accountable for your actions. If you want to be a good role model, then you can’t be the one throwing the temper tantrums, kicking the wall, or yelling at your parents. Your little sibling will want to be just like you, and it’s up to you to act mature and take the high road instead of acting like a baby. Though you can’t always be mature and reasonable, you can try to set a good precedent, so your sibling knows how to act. If you’re in a fight with your sibling, don’t stoop to his level and name call or start crying, and act more mature instead. This can be tricky, especially if there’s not a huge age difference. Still, try to be more mature even when you’re upset, and your sibling will try to do the same. If you’re an older sibling, then you may have this idea of yourself as being a shining, flawless example for your sibling at all times. Though this can be true in some cases, you should take the pressure off yourself and recognize that you’re only human. When you’ve done something wrong, you can talk to your sibling about the behavior and explain what you would do differently, next time. Whether you’ve yelled at your mother or showed unsportsmanlike behavior at your soccer game, you can tell your sibling what happened and show that you regret the behavior. You don’t want to cover up anything you’ve done wrong and act like you’re always on...


Извинитесь, если это уместно. Превратите все в шутку. Не зацикливайтесь на этом. Сведите инцидент к минимуму. Переключите внимание с вашей неловкости на случаи в жизни других. Дышите.

Given the above summary, write a detailed text in English for it.

If you're embarrassed by something you did to someone else, say you're sorry and be genuine about it. That said, don't draw it out. Let her know you're truly sorry about what you did but don't perseverate on it. For example, if you called her by the wrong name you might say something like: "I'm really sorry about that, I've been really worried about Sarah lately; I guess she's just on my mind a lot right now." Minimize how embarrassing the moment is by laughing at yourself. Embarrassing moments can be funny when they are light-hearted. If you let yourself laugh at the situation, it loses its power over you. To laugh it off, try creating a joke out of the situation. For example, if you spilled mustard all over your shirt and you're feeling embarrassed about it you might say "now all I need is a giant hot dog." People have short attention spans. There's no need to draw the moment out for a long time. Change the subject in a fluid way to focus attention on something different. Avoid apologizing excessively if you did something embarrassing that requires an apology. Changing subjects without making it awkward can be tricky: the best way to do so will depend highly on the specific circumstances you find yourself in. Here is an example you can keep in mind and adapt to the specific circumstances you find yourself in. Imagine you become embarrassed about something while planning a movie night out. To change subjects, you might ask a question, such as, "I thought you had seen that movie already? What did you think about it? Is it worth seeing again?" This will draw attention away from the embarrassing thing you did toward something more germane. Remind others that people do embarrassing things all the time and that it isn't really a big deal. For example, say you tripped and fell in front of others. You might remind people this happens from time to time to lots of people, while keeping things light, by saying: "and another one bites the dust." If someone is rude to you while you're joking around, then ignore them. If...


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.

Given the above summary, write a detailed text in English for it.

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....