Уменьшите количество сахара. Не включайте в свое меню вредные десерты. Не используйте обработанные или искусственные ингредиенты. Покупайте органические продукты.

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In most recipes, the sugar content in your desserts can be pulled back anywhere from 25% to 33%, without having an enormous impact on the overall taste or quality of your finished dessert. Reducing the sugar works best in recipes for cakes, quick bread, and cookies. Do not eliminate sugar from recipes that require it for its texture, like custards or compotes. Avoid inherently harmful things like candy or holiday desserts that require a lot of fat or sugar. Concentrate on desserts that rely on fruit as their sweeteners, such as pies or tarts. Other healthier desserts include things like baked pears, low-fat strawberry shortcake, and banana oatmeal cookies. Avoid products that use chemical additives such as certain icing or frosting. Instead of buying some at the store, consider making your own frosting. Sometimes store bought icing can contain additives and preservatives that have harmful or questionable chemicals in them. Avoid artificial sweeteners or chemical food dyes as well. Using all organic ingredients will prevent your food from being tainted from pesticides. Use organic fruits and milk in your recipes. Organic foods can be good for your heart health and immune system and is often fresher than other ingredients because it's grown locally. There are more antioxidants and vitamins in organic milk.


Уменьшите огонь. Варите карри на медленном огне, пока соус достаточно не выварится. Добавьте воду, если карри станет слишком густым.

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If your curry doesn't adequately thicken during the normal cooking time, switch the heat to a simmer. Let the curry simmer over the heat while you keep an eye on it. Keep the curry uncovered while it simmers. As the curry simmers, you can expect it to reduce. Stir the curry as it reduces to test the thickness. Let the curry reduce until it's as thick as you want. Time varies greatly depending on the type of curry, so keep an eye on your curry as it thickens. It may reduce in a few minutes or it may need 10 to 20 minutes to thicken. Sometimes, curry can reduce too much when simmering. This may result in a curry that's too thick. Simply add a little bit of water at a time in this case until your curry gets to the right consistency.


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

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


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

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


Уметь решать проблемы. Любить работать с людьми. Думайте, как предприниматель.

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Professional organizers are hired by clients to tackle organization problems that require an outside perspective to solve. Some projects, such as de-cluttering a home office or facilitating a family's move to a new home, have a definite end date, while others, such as working with a business to implement a new filing system, may require ongoing attention.  As you prepare to become a professional organizer, think about what type of organizing you are best at, and consider the following services you might offer your clients:  Spatial organization. Some professional organizers excel at making clients' homes more livable. They are able to look at a room and intuit the best way to maximize space and increase its functionality. Systems organization. Professional organizers often help clients see a new system to organize their finances or files. In a business setting, the organizer's goal is to help the company increase productivity and profits by becoming better organized.  Planning and goals organization. Professional organizers are adept at seeing the big picture when their clients cannot. They teach people new ways to organize their life planning and meet life goals, whatever they may be. Professional organizers are exceptionally organized, yes, but just as importantly, they love working with people. Professional organizers are called upon when their clients need help. The ability to listen carefully to people's concerns and be truly invested in helping them solve problems is essential. Part of professional organizers' job satisfaction is seeing that their work has tangibly improved their clients' lives.  Teaching, or coaching, is often central to a professional organizer's work. Professional organizers may reorganize a person's home, but they are also responsible for teaching that person how to stay organized.  Treating clients with respect and helping them feel heard is one of the best ways to get new client referrals; being personable and leaving a lasting good impression is an important part of professional...


Умножьте количество всех фруктов и овощей на 2. Увеличьте количество муки в рецепте вдвое. Удвойте количество мяса, которое вам нужно купить. Удвойте количество яиц.

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This will provide the bulk of your recipe. Write down the new amount in your first column. You will change your rising agent later on, according to the amount of flour you are using. Write down the new amount of flour you need. Remember that cooking larger chunks of meat may require increased cooking time. Write down the new lb. or g measurement.


Умножьте числитель дроби, которая слева, на знаменатель дроби, которая справа. Умножьте числитель правой дроби на знаменатель левой дроби. Приравняйте ответы. Решите уравнение.

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Let's say you're working with the equation 2/x = 10/13. Now, multiply 2 * 13. 2 * 13 = 26. Now multiply x by 10. x * 10 = 10x. You can cross multiply in this direction first; it really doesn't matter as long as you multiply both numerators by the denominators diagonal from them. Just set 26 equal to 10x. 26 = 10x. It doesn't matter which number you list first; since they're equal, you can swap them from one side of the equation to the other with impunity, as long as you treat each term as a whole. So, if you're trying to solve 2/x = 10/13 for x, you'd have 2 * 13 = x * 10, or 26 = 10x. Now that you're working with 26 = 10x, you can start by finding a common denominator and dividing both 26 and 10 by a number that divides evenly into both numbers. Since they are both even, you can divide them by 2; 26/2 = 13 and 10/2 = 5. You're left with 13 = 5x. Now, to isolate x, divide both sides of the equation by 5. So, 13/5 = 5/5, or 13/5 = x. If you'd like the answer in decimal form, you can start by dividing both sides of the equation by 10 to get 26/10 = 10/10, or 2.6 = x.


Умножьте числитель левой дроби на знаменатель правой. Умножьте числитель правой дроби на знаменатель левой. Запишите уравнение 4x + 12 = 2x + 2. Решите уравнение.

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Let's say you're working with the following equation: (x + 3)/2 = (x + 1)/4. Multiply (x + 3) by 4 to get 4(x +3). Distribute the 4 to get 4x + 12. Repeat the process on the other side. (x +1) x 2 = 2(x +1). Distribute the 2 and you get 2x + 2. Now, you'll have 4x + 12 = 2x + 2. Combine the x terms and the constant terms on opposite sides of the equation.  So, combine 4x and 2x by subtracting 2x from both sides. Subtracting 2x from 2x on the right side will leave you with 0. On the left side, 4x - 2x = 2x, so you have 2x remaining. Now, combine 12 and 2 by subtracting 12 from both sides of the equation. Subtract 12 from 12 on the left and you'll have 0, and subtract 12 from 2 on the right side to get 2-12 = -10. You're left with 2x = -10. All you have to do is divide both sides of the equation by 2. 2x/2 = -10/2 = x = -5. After cross multiplying, you have found that x = -5. You can go back and check your work by plugging in -5 for x to make sure that both sides of the equation are equal. They are. If you plug -5 back into the original equation, you'll get -1 = -1.


Умойте лицо. Отшелушивайте кожу несколько раз в неделю. Увлажняйте кожу. Нанесите основу для лица (праймер). Используйте основу для глаз.

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Washing away dirt, sebum and old makeup will help your fresh makeup stay in place a lot longer. If you put fresh makeup on a dirty face, it'll tend to slip off or flake away.  Wash your face in the morning, before putting on makeup. Don't use harsh soap on your face. It can cause irritation and dryness, which will make your makeup come off sooner. Dead skin tends to accumulate on the face, especially with age, so it's important to exfoliate a few times a week to remove it. Putting makeup over dead skin will cause it to flake off during the day. Your makeup will look, feel and behave better on a smooth, exfoliated face.  You can use a facial brush to lightly brush the dead skin from your face. Rub it in circles, never pressing too hard.  A homemade sugar scrub also works well as a gentle exfoliant. Don't forget your lips! They need to be exfoliated, too, in order for lipstick to stay in place. For oily skin, buy an oil-free or gel moisturizer, and for dry skin, buy a more nourishing one. Make sure to get a moisturizer with at least SPF 15 in it to protect you skin from the sun, or a separate SPF 30 if you live in a sunny place. If you are older, you can use a moisturizer with anti-wrinkle properties. Don't use a rich, creamy moisturizer during the day. It could make your face too slick for your makeup. Instead, apply creams before bed and wear them overnight to get the moisturizing benefits without messing up your makeup. Using a good primer is the trick to having makeup that stays throughout the whole day. Some primers can get a little pricey, but you don't need to use very much for a good finish. Apply the primer over your entire face, especially over red areas or oily areas, and any blemishes that you want to cover. It makes your eyeshadow last longer and prevents creasing in the lid. Also, it makes colors seem more vibrant and less translucent. A liquid concealer can work for this also.  If you don't use a lot of eye makeup, an eye primer may not be necessary. However, it can really help if your eye makeup...


Умойтесь водой с мягким моющим средством. Растворите морскую соль в горячей воде. Для большей пользы добавьте алоэ вера, зеленый чай или мед. Наложите маску на лицо. Оставьте маску на 10 минут. Как следует ополосните кожу. Досуха промокните кожу чистым полотенцем. Нанесите на лицо увлажняющее средство. При необходимости умывайтесь на протяжении дня.

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Cleanse your face first with a gentle non-oil and non-alcohol based cleanser.  Place the cleanser on your fingertips and use gentle, circular motions to loosen any dirt. Wash for about a minute, then rinse with cool or lukewarm water. Pat dry with a clean towel. Mix 1 teaspoon (4.9 mL) of sea salt with 3 teaspoons (15 mL) of hot water in a small bowl or cup. Stir until the sea salt is dissolved. Make sure you use sea salt, not table salt. Table salt contains only NaCl. It may also contain iodine, if it is iodized table salt. Sea salt contains a wide range of necessary minerals, including calcium, magnesium, sodium, chlorine, iodine, potassium, zinc, iron and trace minerals. There are several natural remedies that can help make your skin healthier and clearer. Add 1 tablespoon (15 mL) of one of the following:  Aloe vera gel: This is available at natural health food stores. It can help heal your skin.   Green tea: Steep some green tea and add it to your sea salt mixture to get the tea’s antioxidant benefits.  Honey: Use honey for its antibacterial actions and to promote healing. You can choose to apply the sea salt mixture to your entire face or apply it in certain areas. You can use your fingers to spread the mixture all over your face. Alternately, use a cotton swab and dip the tip into the mixture. Then apply where needed. Avoid getting the mixture near your eyes. Allow the sea salt facial mask to dry on your skin. Don’t leave it on for longer than 10 minutes though. Sea salt draws moisture out of your skin and can dry it out too much. Use cool to lukewarm water to rinse the facial mask from your skin. Work the mask off of your face with your fingers as you rinse it with water. Gently dry your face with a towel. Don’t rub your face, as this will irritate your skin further. Apply a “non-comedogenic” moisturizer. Non-comedogenic means that it will not clog your pores.  Examples include Olay, Neutrogena and Clinique moisturizers.  Look for the term “non-comedogenic” on the label. You can check the labels of...


Умойтесь. Отделите пинцетом пленку с обратной стороны страза. Приклейте и удерживайте страз на лице.

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You want to start with a clean palette. Do not apply moisturizer or any cream to the area where you will be applying your lip stud. Simply wash your face and towel dry. You may want a second pair of tweezers for this. Holding the rhinestone down with one pair, you can use the second pair to lift the protective backing of the rhinestone off. Pick the rhinestone up and gently apply it to the area you want your fake lip stud. The longer you firmly hold the rhinestone in place, the longer your fake lip stud will last.


Умойтесь. Отрежьте гидроколлоидную повязку, чтобы наложить ее на выдавленный прыщ. Накройте прыщ гидроколлоидной повязкой. Замените гидроколлоидную повязку.

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Wash your hands thoroughly before you touch your face. Gently clean your face with a mild soap or facial cleanser and warm water. Use light circular motions as you wash your face. Rinse your face off with warm water and pat it down with a clean cotton towel when you're done. You can find these in most drug stores, pharmacies, or department stores. Cut a large enough piece of hydrocolloid dressing so that it can fit over the area of skin where you pimple is. Once it's the right size, you can remove the paper backing to uncover the adhesive.  If the dressing is already an appropriate size for your pimple, you can skip this step. If your dressing does not have adhesive, you can secure the edges of the dressing with medical tape. Press the sticky side of the dressing onto the pimple. Flatten out the dressing onto your face, making sure to smooth over any wrinkles or creases in it.  Hydrocolloid dressings absorb fluids in a wound and reduce swelling. Examples of hydrocolloid dressings include Nexcare Acne Absorbing Covers, Johnson & Johnson Tough Pads, or DuoDERM Dressing. Leave the hydrocolloid dressing on your face overnight. Replace the dressing in the morning when you wake up. You should see a reduction in both pus and inflammation around the area.  If your skin gets irritated or a rash forms, stop using hydrocolloid dressings. Gently pick up one corner of the dressing and peel it away to remove it.


Умывайте лицо дважды в день мягким очищающим средством. Воспользуйтесь тоником, чтобы стянуть поры и удалить кожное сало. Используйте матирующие салфетки и лечебные подушечки, чтобы быстро убрать кожное сало. Используйте глубоко очищающую маску для лица, чтобы удалить излишки кожного сала. Используйте увлажняющие и защитные крема без содержания масел. Если кожа у вас жирная и склонна к появлению прыщей, используйте продукты, которые предназначены для борьбы с акне.

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This will remove the excess oil that's clogging your pores. Dermatologists agree that using a basic face cleanser every morning and night is the best way to prevent oily skin.  Choose a gentle face soap that cleans your face without drying out your skin. Don't use a moisturizing soap that adds oils or moisturizers to your face. Use warm water when washing your face. Hot water may dry out or irritate your face. Dry your face thoroughly with a soft towel after washing. Stay away from harsh soaps or facial cleansers designed to dry out skin. The purpose of washing the face is to physically remove oil and dead skin cells from your face and pores. If you choose a soap designed to dry oily skin, choose the mildest one you can find and only use it when needed. If a basic cleanser doesn't work, try a product that has acid like benzoyl peroxide or salicylic acid. These products are usually for acne, but they help to fight oily skin too. There are many kinds of toner. Use either an astringent or freshener to fight oily skin. Check the ingredients: astringents have alcohol while fresheners usually have ingredients like caffeine or green tea. Generally stay away from skin tonics and skin bracers because they are only for normal or dry skin.  Apply the toner on the "t-zone" of your forehead and nose. Those are the oiliest spots on your face. Apply the toner very lightly or not at all to your cheeks, where it can easily cause over drying. Use cotton balls to apply to toner. Brush the cotton balls lightly over your face. After the toner dries, wash it off with a face towel and use an oil-free moisturizer to prevent over drying. Blotting paper is a great temporary fix because it doesn't dry out skin and it only takes 15 to 20 seconds. Medicated pads usually have salicylic acid or glycolic acid and are easy to use on the go. Since they're acid-based they're a great treatment for acne too.  Apply blotting paper to your oiliest areas such as nose and forehead. Make sure you don't scrub it. You just have to press it on the oily...


Умывайтесь горячей водой каждое утро. Приготовьте очищающий скраб для лица на основе сахара. Приготовьте тоник для лица на основе лимона. Завершите процедуру, протерев лицо кубиком льда. Повторяйте вышеуказанные шаги дважды в день в течение недели. Регулярно ухаживайте за вашей кожей.

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You may want to try one of the simplest DIY remedies before resorting to storebought creams, particularly if money is a concern. Washing your face is a remarkably effective way to clear up your skin.  If you have dirt and bacteria in your skin, hot water will open your pores, making it easier to clean the gunk out. Using a gently soaked face towel should do the trick. The water should be hot, but not so hot that it's painful to apply to your face. Chances are, you already have everything you need to make a sugar-based exfoliator at home!  First, mix two tablespoons of sugar into 2 tablespoons of water. Once fully mixed, add another tablespoon of sugar and stir again. Drain out some of the excess water from your sugar mixture. Following that, splash some water on your face, and rub the mixture on each cheek in a circular motion for one minute each. If you're the DIY type, you can approximate a good toner at home with a lemon. Get about ten drops of lemon juice on your hands after you wash your face.  Smear the drops on your face and wipe away after a few seconds. This should attend to the dirt particles your cleanser may have missed. Make sure to keep the lemon juice away from your eyes. The resulting irritation may be painful if applied carelessly. Apple cider vinegar is a great alternative toner if you don't want to use lemon juice. This will comprise the end of your 'ritual'. This will close your facial pores again and keep dirt and bacteria from getting in, thus keeping your skin clear. Think of this step like patching up an airlock; now that you've opened up your skin and cleared out the muck, you'll want to close your pores back up again so your progress isn't undone. If ice cubes aren't available, a splash of cold water across the face should do, although it won't likely be as effective as the method above. By making a bi-daily routine of this process, you're effectively doubling the amount of progress you can make in getting clearer skin, than if you were just doing it once in the morning. Making sure...


Умывайтесь два раза в день. Проводите отшелушивающую процедуру не реже одного раза в неделю. Старайтесь не прикасаться к лицу. Используйте ежедневно солнцезащитный крем. Используйте минеральные косметические средства на безмасляной основе. Пейте много воды.

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If you have a large number of blackheads, or acne, considering using a face wash that contains salicylic acid.  Always wash your face with warm water to open the pores before applying the cleanser.  Always apply a moisturizer to your skin after you’ve finished washing your face.  To open your pores even more before cleansing, steam your skin by placing your face above a bowl of hot or boiling water. Always wash your face after any activities that cause you to sweat heavily. Exfoliation can irritate your skin if it is done too often.  Start with exfoliating once per week.  If your skin isn’t irritated, you can add a couple more times a week. Your hands touch everything else, so you want to prevent your hands from touching your face and transferring oil, dirt and bacteria to your pores.  This includes preventing your hair from touching your face if possible.  Your hair naturally contains oils that can get on your skin and block your pores. SPF protection should be in any moisturizer you put on any part of your body.  And you should use moisturizer with SPF protection year-round on your face. Powder-based make-up is also better than cream-based make-up.  Always remember to thoroughly remove all your make-up before you go to bed. Also remember that it’s important to wash your make-up tools and brushes regularly as bacteria and dirt build up on them over time.  Wash them with warm water and a gentle soap. Hydration is extremely important for all your skin and the best way to hydrate your skin is simply by drinking lots of water.


Умывайтесь и увлажняйте кожу. По возможности избегайте прямых солнечных лучей. Воздержитесь от любой физической активности в течение 24 часов. Избегайте косметических процедур, которые могут вызвать раздражение кожи. Не прикасайтесь к коже. Между процедурами должна пройти по крайней мере одна неделя. Питайтесь правильно.

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Be sure to wash your face immediately after the procedure. This will remove any crystals left over on your face. Wash, and then pat dry. Be sure to keep the skin moisturized, as well, throughout day. Use a rich moisturizer on your face for about 4 to 6 days to prevent excess peeling. Apply sunscreen about every three hours until your skin is healed. Also wear a hat and sunglasses when you go outside. Use moisturizer with SPF or 30 or more to better protect your skin from the sun.  Look for sunscreen with 5-10% zinc or titanium or 3% mexoryl. Consult your dermatologist for additional sunscreen recommendations. Continue caring for your skin after you’re healed. Always wear moisturizer with SPF. Continue wearing sunscreen, a hat and sunglasses when you’re in direct sunlight. Test the sunscreen first on your skin for allergic reactions. You may want to opt for a formula for sensitive skin, as well, which you should also test beforehand. Resume your regular routine, but avoid doing a lot of exercise the day after your microdermabrasion. Give your body this time to heal. Also avoid swimming in chlorinated pools for a few days after your treatment because the chlorine is very drying. Wait at least a week before waxing any areas that were treated. Check the ingredients in your skincare products for Retin-A, glycolic acids, fragrances, and/or a high alcohol content. Don’t use products with any of those ingredients for at least two days following your procedure.  Avoid using any harsh chemicals for one week. You should also avoid facial makeup for 2 to 3 days. Eye and lip makeup may be fine, but don’t use foundation and powder. Don’t tan for at least one week, as well. Keep your hands away from your sensitive, treated skin so it doesn’t become more irritated by the oils and bacteria on your hands. Wash your hands well before applying moisturizer or sunscreen to minimize those oils and bacteria. Also avoid scratching and picking at your skin. Give your skin time to recover after your treatment. Go ahead and schedule...


Умывайтесь регулярно и аккуратно. Не умывайтесь слишком часто. Пользуйтесь увлажняющим средством ежедневно. Отшелушивайте кожу.

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Excess dirt or even acne can make your skin appear less youthful, especially as you get older. Keeping your skin clean can keep dirt or acne from settling in wrinkles or fine lines and prevent breakouts.  Use a mild cleanser with a neutral pH. Your skin naturally has a pH of about 5 and you want to find cleanser that helps maintain this balance. Read product labels, which may list a specific pH or say “pH balanced” or “pH neutral.”  Try an oil-free cleanser if your skin is very oily. Glycerine or cream-based cleansers are a good idea for dry skin. Rub the cleanser into your skin with gentle pressure. Being rough with your skin can irritate it and may make it look older. Rinse with lukewarm water. Water that is too hot can strip your skin of needed oils or cause irritation, which can you’re your skin look older. It’s important to wash your face regularly, but you don’t want to overdo it. Soaps and prolonged exposure to water can strip your skin of oils. It may also irritate your skin, causing it to look less glowing and youthful. Wash your face no more than twice a day, unless you are especially active. If you are very active or exercise, use a gentle cleanser to wash your face if you are very sweaty or dirty, or if you shower. Apply a moisturizer that boosts collagen and elastin production daily. Keeping your skin properly hydrated can help firm your skin, prevent wrinkles, and make you appear younger.  Use a moisturizer even if your skin is oily. Try an oil-free product. Try products that not only boost collagen and elastin, but also make your face more youthful looking by plumping it up with products such as silicone and hyaluronic acid. You can find out if products have these ingredients by reading the labels. However, be aware that many companies over-promise results. Consider consulting online forums such as Paula’s Choice, which includes product reviews from medical professionals and individuals who have tried the product. Apply a moisturizer with a sunscreen may help prevent wrinkles. Consider running...


Умывайтесь. Не употребляйте алкоголь. Пейте достаточно жидкости. Не курите. Пользуйтесь солнцезащитным кремом. Носите солнцезащитные очки.

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Use gentle cleanser twice a day. Keeping your skin clean helps reduce the impurities and gets rid of the oil and grime that naturally get on our skin. Drinking alcohol can dry out your skin. The area around your eyes is particularly full of water, so alcohol has an outsize effect on it. Even though it won’t necessarily show in increased hydration of your skin, it helps your overall health. It can also help you recover from dry environments and exposure to smoke or other irritants. Smoking, like alcohol, dries out your skin. The constant smoke in your face also means that you’re going be crinkling up your eyes more to avoid the smoke, creating more wrinkles around your eyes. Smoke is also bad for your eyes themselves, and can cause irritation. Protecting your skin from the sun is one of the most important steps you can take for skin health. The sun dries, wrinkles, and can cause permanent damage to your skin, particularly the sensitive areas on your face. Your eyes need to be protected from the harmful rays of the sun just as much as your skin does. Squinting as you look into the sunlight can also cause wrinkles in your skin. Choose ones with UV protection.


Унаследуйте деньги. Выиграйте в лотерею Выиграйте конкурс.

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If you have a wealthy, elderly relative, you may receive money when the time comes to read his or her will. Of course, if your relative regards you fondly, s/he is more likely to write you into the will, so try to stay on your elderly relatives' good sides. Hopefully, this goes without saying, as treating the elderly with love and respect solely in an attempt to get their money is obviously incredibly cruel and cynical. . Lottery tickets generally cost just a few dollars and are available at most grocery and convenience stores, so this is one of the cheapest, least work-intensive ways of making money. However, you're much more likely to lose money by playing the lottery than to win a big prize.  Always expect to lose the money you spend on lottery tickets. While it's true that it's impossible to win the lottery without playing, you should never count on it as a means of supporting yourself. To put things in perspective, your odds of winning a Powerball jackpot in the United States are about 1 in 200 million.  Many people use this method of earning money by setting aside a few dollars every week or month. For example, instead of buying coffee everyday for a week, buy it six days a week or brew coffee at home. This way, the extra money can go to lottery tickets and even if you do not "win it big" your life is still perfectly normal.Another way to save is to give less money to decorating a room, or sell the decorations when you're done with them. Much like the lottery, a contest or sweepstakes can completely change your life over night. Your chances for winning are not very high, but it does happen. The more contests you enter, the more likely you are to win money and other valuable prizes.  The advantage of contests over the lottery is that it is often free to sign up. Try searching online and on social media for free contests and sweepstakes that you can enter. You can also learn about contests by paying attention to advertisements for them on products while you're out shopping. Many of them don't even require...


Упаковывайте блюдо должным образом. Следите за чистотой. Подумайте о том, чтобы купить продукты непосредственно перед подачей их на стол. Готовьте на гриле тщательно.

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How you pack the food is an important part of preventing the spread of contaminants from one food to another.  Pack all meats separately from ready-to-eat foods. Juices from the meat could spoil food like cheese and vegetables, so be sure to wrap securely. Pack dairy produce on its own, inside a cooler. When you bring food back home, discard any food that has come into contact with other food; this includes shared dishes that have had forks and the like stuck into them, as you have no idea what guests had on their utensils. Anytime you touch raw meat clean your hands before touching food, both for preparation and for serving. Clean them again after touching the food.  Use moist towelettes thoroughly to make sure that you don't transmit germs or bacteria onto other foods or utensils. Provide plenty of spare towelettes and antibacterial cleanser for guests to use too––place in an obvious spot. Wipe down everything before you serve. Use only clean utensils for serving and eating with. This doesn't mean buying it from the pricey vendors; it means stopping at the nearest supermarket before you enter the tailgate party, stocking up and placing the foods into the appropriate containers at the supermarket carpark. If you can reduce the travel time for the food, so much the better.  Avoid purchasing more than what will be eaten––that way, there will be no temptation to hoard leftovers and eat them later, when they have turned bad. Take your cooler bag into the supermarket. Place food items straight into it from the refrigerator shelf, then open it at the cashier for purchase and ask that it be repacked straight back into the cooler. When grilling, only remove the amount of meat that can fit on the grill. Leave the rest in the cooler until it's time to cook the next round. After grilling food, serve immediately. Anything that is not eaten straight away should be kept hot or placed into a cooler.  Grilled food left outside for more than hour should be discarded. Refer back to the section above for the heating...


Упакуйте кальмары в банку. Добавьте специи для маринада и уксус. Залейте сверху маслом. Охлаждайте от одного дня до одной недели. Подавайте холодным. Храните охлажденными.

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Transfer the cooked squid rings and tentacles to your prepared jar. The jar should be anywhere from halfway to three-quarters full. Do not pack the jar to the very top, however, since there will not be enough room for the spices and liquid if you do so.    Place the remaining three bay leaves, black peppercorns, garlic, and oregano or rosemary in the jar. Pour the white vinegar on top.  While not strictly essential, you may want to toss the spices and squid gently inside the jar to spread the seasonings more evenly.     Pour enough vinegar over the contents of the jar to cover the squid completely. Make sure that there is at least 1 to 1.5 inches (2.5 to 3.75 cm) of empty headspace at the top of the jar when finished, however.     White vinegar is used in this recipe, but you can experiment some with the pickling liquid. For instance, try white wine or white wine vinegar. The liquid you use must be acidic, though, so keep that in mind before you choose to experiment with another option.    Slowly pour the oil on top of the contents in the jar. You should have a layer of oil that is roughly 3/4 inch (2 cm) thick.  The oil should float on top of the vinegar. It serves as another barrier against air and other contaminants.     Do not fill the jar to its brim. Always leave at least 1/4 to 1/2 inch (0.6 to 1.25 cm) of empty headspace at the top of the jar, just in case the contents expand during refrigeration.     After adding the oil, place the lid on the jar. Make sure that the seal on the lid is secure and airtight.    Place the sealed jar in your refrigerator and keep it there for a minimum of one day. For best results, allow the jar to sit in the refrigerator for a full week.  During this time, the pickling spices will marinate and flavor the calamari. The vinegar and remaining salt will be able to pickle the squid during this time, as well.     The longer you let the calamari rest, the stronger the flavor will be.    To serve the pickled calamari, remove it from the marinade and serve it immediately. Pickled...


Упакуйте походную аптечку. Возьмите с собой свисток. Возьмите с собой компас или портативный GPS-навигатор. Возьмите карту.

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Your first-aid kit should include materials to deal with burns, cuts, and bumps.  An anti-bacterial ointment, bandages of varying sizes, instant cold packs, and gauze should all be part of your first-aid kit.  A few common medicines like aspirin or another pain reliever might also come in handy. You might want to bring a larger, more substantial first-aid kit that you leave in your tent at the campsite, as well as a portable one that you can stuff in your backpack before hitting the trail. Whistles are useful for signaling where you are when hiking with a group.  They can also be used if you get lost or encounter danger.  Blowing loudly on the whistle will let others in the area know you are lost and need help. In addition to (or instead of) the whistle, you could bring along a personal alarm.  Personal alarms for hiking and camping are portable devices that emit a loud sound when activated.  They can be used in the same way as your whistle. A compass or portable GPS are crucial for finding your way if you plan on venturing out on day hikes.  They can even be useful if you’re heading out on shorter hikes around the campground. If you’re camping and intend to climb some mountains or go on some hikes, get a map of the area.  You can usually get a map of the campsite and trails that link to it from the campsite authority.


Упакуйте украшения. Подумайте, какие принадлежности по уходу за волосами вам действительно необходимы. Помните:

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Jewelry should be wrapped separately. Using separate baggies for each piece of jewelry will keep it from tangling while you travel.  You can spread these separate baggies out among your suitcase. Keep pairs of earrings together just in case a baggie gets lost. An empty plastic-pill box is a great way to store earrings for travel. Hair supplies take up a lot of room. If the person you’re visiting has them, don’t bring double.  Hair straighteners, curling irons, and hair dryers are basic appliances that most girls have at home. Specific sized wands, hairbrushes, or hair ties are more likely to have to travel with you. Toiletries add weight quickly to your bag. Go through the list and think about what you need to bring versus what you can buy there.   Toothpaste and toothbrush Face wash Deodorant Body wash Shampoo/Conditioner Shaving cream and razor Hand sanitizer Body spray Body lotion Make-up Sunblock.


Упакуйте хорошую спортивную одежду. Сложите обувь для зала. Захватите пару резинок или повязку для волос. Сложите необходимые туалетные принадлежности. Возьмите полотенце. Возьмите бутылку с водой. Возьмите что-нибудь перекусить. Не забудьте электронные устройства. Захватите дезинфицирующее средство. Средства оказания первой помощи.

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Two key items you must have in your gym bag are a workout shirt and bottom. Make sure the fabric is breathable and well-fitted. Think about what you are going to be doing that day; you wouldn't want your low-hanging pants to slip down when you're doing a squat or your shirt to fall over your face when you're bending over in yoga. Go for quality and usefulness over fashion.  Decide if you would like to wear tank tops or short sleeve shirts, along with workout shorts, tights, or pants. It doesn't matter as long as you keep in mind your fitness regiment. For colder months, pack a jacket and track pants. This is especially essential if you plan on walking out of the gym still wearing your gym clothes. It's a good idea to pack extra underwear, especially if you are going straight to the office. You don't want to put on your nice, clean work clothes over sweaty underwear.  Ladies, you might want to pack a sports bra if you're planning on wearing your normal bra to the gym. Good shoes are essential for working out. Most gym goers can wear trainers or running shoes. If you are an advanced weight lifter, you may want lifting shoes instead. Regardless of the shoes you wear, make sure you pack them. Trying to run on the treadmill in your work heels or loafers would probably not work very well.  Don't forget the socks. Working out without socks would be gross and painful. Make sure to always have a pair of socks in your bag, even if you have worn a pair to the gym. You never know when your socks are going to slide down in your shoes, get wet, or have something else happen to them. Socks are essential items in your gym bag.  Make sure to bring flip-flops. Flip-flops are a must have if you are showering at the gym after your workout. You should never place your bare feet on the shower floor; instead, wear flip-flops to protect your feet from bacteria and fungi. For women, hair ties are necessary for keeping your hair pulled back and out of your face during workouts. For men or women with short hair, headbands or sweatbands...


Упомяните ее увлечения. Сделайте ей комплимент. Дайте ей понять, что вы думаете о ней. Задайте ей вопрос.

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Have the last few things you've written her been boring or commonplace? If you are not saying anything interesting, she won't want to reply back to you. Try to liven up your texts with a topic she is interested in or something that you know she would like to talk about. This way, she might be more willing to respond and hold a longer discussion with you over text. A good way to get her to respond is by letting her know you are thinking about her. Text her things like: "I really liked that outfit you wore yesterday." or "You kicked butt when we all went bowling last week." These things make her pay attention to the conversation, feel special, and know you like her. Bring up something that reminds you of her. Text her something like: "There is this flower outside that is the same colour as your eyes. It makes me think about you when I see it." It lets her know that you think about her outside of the current conversation. It will also likely bring her back into the conversation with you. Make sure you don't say anything inappropriate at this stage. Match what you say with how close of a relationship you have. If you just met her, you will not say the same things to her as you would if you've known her for a long time. If you are trying to get a longer response from her, ask her a question that has more than a one word answer. You can even turn it into something flirty. Ask her something like: "What is your idea of a perfect date, and why?" This puts the idea of romance in her head and requires a longer response. It also has the added benefit of helping you get to know her a little better.


Упорно старайтесь быть добрым человеком. Поделитесь с близкими. Обратитесь к специалисту по управлению гневом. Примите свои эмоции. Стойте на своем.

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Actions speak louder than words. If you want to show the people in your life that you've turned over a new leaf, you will need to prove it by being especially careful.  Be patient. It takes time to build trust. Practice being as gentle as you want to be, and continually evaluate your actions. Am I being gentle? Am I being kind?  Do not expect anyone to forgive you. If people do forgive you for past violence, do not expect them to forget. You cannot change the past, but you can shape the future. If you are trying to overcome your violent impulses and become a more gentle person, consider sharing this with the people in your life that have been hurt by your anger. Ask them to tell you when you step out of line. In order to do this, you must be prepared to take constructive criticism. It may be a challenge to stay calm when someone asks you to curb your anger--few things are more infuriating than the phrase, "Calm down!" Bear in mind that your loved ones are only trying to help you help yourself. Your support group can help you make positive changes in your life. You'll be able to share what you're going through and learn from others in your meeting. Look for a group that is run by a mental health professional, who can ensure that the group maintains a therapeutic environment.Look for groups that meet in your area by checking online or with your local mental health clinics. If you are acting in a rash, violent way, you are letting your negative emotions overwhelm you. Embrace your positive emotions and let them guide you through trying times.  It's okay to be vulnerable, and it's okay to cry. You can be strong and also keep in touch with your feelings. Don't be afraid to vent. Find someone to talk to about your problems. You may find that an outlet of support makes it much easier to cope with your stress. Be gentle and be self-aware. If you get angry and do something rash, you may undo all of the work that you've done.  Continually evaluate whether your actions are gentle or violent. Do not let yourself forget...


Упорядочьте записи по проекту. Соберите текст воедино. Проверьте текст. Соберите воедино наглядные материалы. Добавьте текст. Направляйте зрителей. Добавьте завершающие штрихи.

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If you haven't already, take time to organize your notes by topic. Be sure you don't lose the citation information for each piece of information. For example, for our example project, you might organize your notes by "people," "culture," and "cuisine" for your chosen country. Decide how much text you need for each section. Write your text, using your notes to provide the information. Make sure to put the writing in your own words, unless you make a direct quote with quotation marks around it and cite the author. You need to cite where you found each piece of information, anyway, as you must give credit where credit is due. Use Purdue's Online Writing Lab to learn how to cite information. Your teacher should tell you which style guideline she wants you to use. Read through your text to make sure you catch any mistakes. You want your project to shine, and typos make it look bad.  Print out your text. It's easier to catch mistakes in print.  Try reading it aloud. It forces you to slow down, which helps you catch mistakes.  Ask someone else to look over it. It's easier for someone with fresh eyes to catch mistakes. Don't forget to use spellcheck on your computer. It doesn't catch everything, but it will help you catch some mistakes. Now is the time to get your hands dirty. Since you already have a plan of what you want your project to look like, all you have to do is execute it. If you're not particularly artsy, you can use a computer to help you create your graphics and letters. For a project such as a PowerPoint, you'll do everything on your computer. It's still a good idea to have a plan in place so that you can figure out how your slides will be organized and what each slide should look like. Next, you need to add your text into your visual project. You can print off your text, or write it by hand, depending on how you want to style your project. Make sure your organize your text properly; that is, make sure you are putting like ideas together. Ensure your project guides the viewer through ideas. Label...


Употребляйте больше витамина А. Добавьте антиоксиданты в свой рацион. Добавьте в свой рацион кислоты омега-3. Насыщайте организм жидкостью. Избегайте сахаросодержащих продуктов.

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Vitamin A is a nutrient that helps keep skin firm and aids in skin regeneration. Some of the best sources for vitamin A are low-fat dairy products, carrots, fortified grains and cereals, and eggs. Antioxidants help strengthen cell membranes, protecting the cells from damage. They also help the body regenerate new cells. This can lead to healthier, more vibrant looking skin. Some of the best sources for antioxidants are:  Berries, especially strawberries, blackberries, and blueberries. Plums. Green tea. Omega-3's help skin cells filter out waste and bring in nutrients. They also help cells retain water, leading to moist and strong skin. The best sources for omega-3's are fish like salmon and sardines, nuts, and canola oil. Water essential for countless activities in the body. For you skin, it will keep the cells hydrated. It also helps flush waste products away from the skin. Furthermore, when you're hydrated you seat more efficiently, which is helpful to clear out the pores. The recommended amount of water you should drink daily varies, but the old standard of 8 glasses should work fine. Studies indicate that a diet high in sugar leads to signs of premature aging like wrinkles and dark spots. Cut out junk foods and soft drinks to help protect your skin from premature aging.


Употребляйте в пищу зеленые листовые овощи. Лук и чеснок. Узнайте причину проблемы.

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Have more dark green, leafy vegetables like kale, spinach, collard greens, and Swiss chard in your diet to ensure you are getting enough nutrients. Opt for yellow and orange vegetables as well, as such carrots, peppers, and yams. Consume more cabbage, beets, nettles, and bamboo shoots. Having more vegetables in your diet will keep you healthy and help your body fight off the mucus in your throat. Put more garlic and onions in your meals. You may add raw garlic and onions to salads or saute garlic and onions with your vegetables.  You can also roast garlic in the oven and consume it whole. Both garlic and onions have vitamin C and antioxidants that should aid your immune system to fight whatever causes your itchy throat, whether it is an allergy or an infection. Your itchy throat may be the result of an allergy to a certain food. If you are allergic to a specific food and one of your symptoms is an itchy throat, you should avoid eating this food. You can visit an allergist to confirm your allergy and test for other common food allergies, such as wheat, dairy, and shellfish.


Употребляйте добавки лецитина. Попробуйте добавки женьшеня. Не принимайте добавки зверобоя, так как он может спрооцировать манию.

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Lecithin (phosphatidylcholine) is a healthy fat that may reduce the severity of both manic and depressive states. Take 15-30 grams a day of lecithin daily as a supplement.  Both lecithin capsules and granules are available and should be kept refrigerated. The choline in lecithin helps regulate the neurotransmitter acetylcholine, shown to be active in emotional regulation and often low in people with mania.  Another component of lecithin is inositol, also active in acetylcholine and serotonin regulation. Ginseng has been shown to increase energy levels and improve overall health. It can also increase your ability to concentrate, remember things, and pay attention.  In particular, you can take ginseng supplements during depressive episodes to reduce symptoms such as fatigue and lethargy. Take up to 2,000 milligrams of pure, ground ginseng root. Unless you have talked to your doctor first, avoid this flower supplement. St. John’s wort is marketed as an antidepressant but it can actually trigger a switch to mania. Additionally, it may render other medications you are taking less effective.


Употребляйте достаточно белка. Получайте достаточно витаминов. Включите в ваш рацион железо, цинк и фолиевую кислоту. Ограничьте потребление сахара.

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Protein is important for maintaining a healthy scalp and hair. Try to eat proteins that have other important nutrients for scalp health, like, zinc, iron, and vitamin B. Good examples of these include beef, eggs, shrimp, bacon, pumpkin seeds, cottage cheese, and salmon. Vitamin A and C help circulate oxygen to the scalp. To include these nutrients in your diet, eat blueberries, carrots, sweet potatoes, spinach, walnuts, and bell peppers All of these foods include several nutrients that are conducive to a healthy scalp. You can also supplement your diet with daily multivitamins.  For vitamin C eat more bell peppers, blueberries, and dark leafy vegetables. For vitamin A eat sweet potatoes, dark leafy vegetables, and carrots. Zinc will help keep hair on your head and dandruff off it. Folic acid will encourage cell renewal in your scalp. Iron helps prevent thinning and discoloration of your hair. Good sources of these nutrients include oysters, peas, lentils, and prunes.  For additional iron eat more beef, chicken liver, oysters, clams, mussels, and sardines.  For additional zinc eat more oysters, crab, lobster, meat, legumes, nuts, dairy products, and fortified cereals.  For additional folic acid eat more asparagus, broccoli, beans, lentils, avocado, okra, nuts, seeds, cauliflower, and carrots. Sugar consumption can aggravate a case of dandruff. Cut down on sodas, baked goods, and candy. Many processed foods also include a lot of sugar.


Употребляйте жгучую крапиву для того, чтобы понизить содержание гистамина. Попробуйте принимать кверцетин и рутин. Принимайте бромелаин, помогающий снизить отек носовых пазух. Для снятия воспаления и раздражения глаз используйте очанку. Принимайте ягоды бузины в виде пищевой добавки или чая. Используйте белокопытник, являющийся эффективной заменой антигистаминных препаратов. Попробуйте дягиль лекарственный, применяемый для лечения аллергии и респираторных заболеваний. Принимайте желтокорень канадский, помогающий снизить симптомы пыльцевой аллергии. Используйте эвкалипт в качестве противоотечного средства.

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This may surprise anyone who has quite literally run into stinging nettles in a field—most people tend to get a nasty rash from it, but research shows that it can reduce the amount of histamine in your body. In one study, over half the people who used freeze-dried nettles to treat allergies reported relief.  Other studies have also indicated that taking nettles as a supplement or as a tea, during allergy season especially, can benefit those with pollen allergies, decreasing the symptoms.  Nettles are best taken as a supplement, following the manufacturer’s instructions, or as a tea. Start taking nettles or drinking nettles tea (2-3 cups a day) 1-2 weeks before allergy season and continue through the season. Nettles are considered safe except for pregnant women, as they may stimulate uterine contractions. Quercetin and rutin are chemically related and are found in a wide variety of plants. They are both bioflavonoids and appear to function to protect blood vessels from excessive “leakage,” reducing the swelling associated with allergies. Both also function as anti-inflammatory agents.  Both quercetin and rutin appear to be safe, with rare rashes and digestive upset being reported. Quercetin and rutin are taken as a supplement, following manufacturer’s instructions. The safety of quercetin and rutin have not been tested in children or pregnant women. There is some evidence that quercetin and rutin can lower blood pressure. If you are taking blood pressure medications, speak to your physician before taken either quercetin or rutin. Quercetin and rutin should not be taken with cyclosporine (Neoral, Sandimmune). If you are taking blood thinners such as warfarin or aspirin, talk to your physician before using either quercetin or rutin. Bromelain is an enzyme found in pineapples and other plants. It is used as a digestive enzyme and to treat inflammation.  Animal studies also indicate that bromelain may be effective in allergic asthma.  The German expert panel, the Commission E, recommends doses of 80-320 mg...


Употребляйте жидкую пищу с низким содержанием клетчатки. Принимайте антибиотики. Принимайте обезболивающие. Попробуйте лечение травами. Попробуйте иглоукалывание.

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One of the possible causes of diverticulitis is the consumption of small, inadequately chewed and difficult-to-digest foods like seeds, corn, and berries. These get caught in the diverticula of the intestine and feed a bacterial colony, sometimes causing infection. If experiencing an episode of diverticulitis, it is best to avoid any foods which might worsen the infection. This means avoiding fiber (which pushes more waste into the infected area) and avoiding the aforementioned difficult-to-digest foods.  When the diverticulitis episode is over, you should greatly increase your dietary fiber intake. Try not to consume too much dairy during this time. Visit your doctor to get a prescription for antibiotics. Diverticulitis occurs when the diverticula (small pockets in the colon) become infected. This can only fully be treated with antibiotics, or else the infection will continue to spread. Follow the package directions with your antibiotics; they typically involve taking a pill orally at least once a day, but this will vary depending on your prescription. Most people suffering from diverticulitis experience abdominal pain and cramping. Although this won’t go away until the infection clears up, you can take pain medication to help reduce the pain in the meantime. Look for ibuprofen, acetaminophen, or naproxen in low doses so that you can take a bit whenever you experience a flare-up of pain. Some people have claimed that certain herbs expedite the healing process involved in ridding your body of infection, and also help to reduce any pain or discomfort you may be feeling. Look for teas or supplements containing chamomile or slippery elm,  two herbs commonly used for stomach problems. If nothing else, drinking a hot glass of tea is soothing and can ease any cramping you’re experiencing in your stomach. Although it may sound strange to any non-acupuncturists, acupuncture can help relieve certain pressure points that cause pain or pressure in your abdomen. Find a local acupuncturist and see what they can do for...


Употребляйте здоровую пищу. Больше занимайтесь спортом. Уменьшайте количество стрессов. Готово.

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Hormonal reactions based on your diet and lifestyle trigger oil production. Reduce processed foods in your diet. Eat more fruits and vegetables and drink lots of water. You might consider reducing your dairy intake because milk product hormones impact acne and oil production. Eating excess carbohydrates also causes increased acne  Take one tablespoon of flaxseed oil daily. Flaxseed oil helps produce natural oil, reducing the need for excess oil production. Increased blood flow from aerobic exercise should help your skin. Incorporate walking, running, or biking into your daily routine. Exercise also can help reduce stress by producing endorphins. If you exercise outdoors, your skin also will benefit from receiving sufficient Vitamin D. Stress can increase levels of the stress hormone cortisol. Higher cortisol levels lead to increased oil production. Take the time to relax and meditate. Exercising or wearing a face mask can reduce stress and oiliness. Also be sure to sleep enough so that your skin looks its best.


Употребляйте кофеин. Не употребляйте спиртных напитков. Не принимайте наркотических средств. Не принимайте рецептурные лекарства не по назначению.

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Caffeine is a legal drug found in coffee, chocolate, energy drinks, and in pill form. It is a stimulant and can make it difficult to fall asleep. Caffeine has other effects including increased blood pressure, increasing heart rate, dizziness, dehydration, and headaches.  According to experts, up to 400 milligrams per day of caffeine is safe for most people.  Children and teenagers should not consume more than 100 milligrams of caffeine per day.  Over-the-counter caffeine pills for adults should not be more than 100–200 mg every three to four hours as needed. Avoid over-consuming caffeine. In large doses it can be dangerous. Too much alcohol has a depressant effect on the nervous system (the opposite of the stimulant effect that caffeine has). Moreover, even a little alcohol will likely help you to relax, and this is exactly what you do not want when trying to stay awake for many hours. Although some illegal drugs are stimulants (methamphetamine, cocaine), you should avoid using these as a method to stay awake. These drugs can be harmful and potentially deadly.  Unintended adverse side effects of cocaine include anxiety, irritability, panic attacks, suspiciousness, paranoia, psychotic symptoms, delusions, and hallucinations. Side effects of methamphetamine include similar symptoms of hypertension, rapid heart rate, severe agitation, and psychosis. Do not take someone else’s prescription drugs. Do not take your own prescription drugs in a manner that is different from how your physician prescribed them to you. Failure to follow the directions on the prescription label can result in severe medical complications and even death. Adderall (Ritalin) is a commonly misused prescription stimulant. Never take someone else’s pills or misuse your own prescription drugs.


Употребляйте масло в пищу. Необходимо хранить оставшееся масло в холодильнике в герметичном контейнере. Если вы не добавляли лимонную кислоту в рецепт, сделайте это перед тем, как отправить масло на хранение.

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The avocado butter will be freshest if you eat it right after you prepare it. Consider refrigerating it for 1-4 hours (in a covered bowl, or wrapped in parchment paper) before eating, if you'd like it cold. Consider the following ideas for eating avocado butter:   Spread avocado butter on toast. You can spread it thickly onto bread, English muffins, tortillas – anything onto which you'd spread regular butter.  Use avocado butter in a sandwich. You can use a lot of avocado butter as the key ingredient, or you can spread it thinly onto the bread as a condiment. Be aware that the more butter you used to make your avocado butter, the less you may want to eat in one sitting.  Mix avocado butter into a salad. This treat can make a great salad dressing. Serve it on the side, or toss it directly into the mix.  Eat avocado butter with any number of snacks. Dip chips or crackers; spread onto deviled eggs; dip your french fries into it; or eat it straight. You want to store the avocado butter in an air-tight container. To help the avocado keep its green color, you can put a layer of plastic wrap on top of the avocado butter (so it's touching the top surface). Fresh avocado butter should keep for three days in the refrigerator or a week in the freezer. The avocado will begin to brown within a few hours if isn't protected with concentrated lemon, lime, orange, or grapefruit juice. Don't add more than a few drops – otherwise, you may impair the taste.


Употребляйте продукты питания, естественным образом понижающие уровень холестерина. Принимайте пищевые добавки клетчатки. Уменьшите потребление насыщенных и транс-жиров. При необходимости увеличьте уровень полезного холестерина.

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Foods which are high in soluble fiber will naturally reduce your cholesterol. These are easy to find and taste wonderful, especially when well prepared. Some foods you may want to include in your diet include:  Vegetables. Eat lots of high-fiber veggies, such as broccoli, spinach, cabbage, kale, and carrots. Oatmeal. Don’t dress it up with lots of butter or milk, as this will nullify the beneficial effects. Pumpernickel, rye, and other whole grain breads. These are a great source of fiber and are very filling. High-fiber fruits like apples and pears. Who doesn’t like apples and pears? You can also eat prunes, which get a bad rep but actually taste like healthy candy. Beans, such as kidney, garbanzo, pinto, and black beans. If you aren’t getting enough fiber through your diet, then you could also try adding a fiber supplement. These can come in the form of mixable powders, chewable tablets, or a number of other forms. Follow the directions for use listed on the packaging to get the most benefit. This will help keep you from building more bad cholesterol. Instead of using butter and coconut oil, you can switch to using olive oil. Other foods that contain high amounts of trans fats include:  Meat Full-fat dairy, such as cheese, yogurt, milk, and ice cream Eggs, particularly the yolks Packaged cookies, cakes, and crackers Margarine Red yeast rice is commonly used in Chinese medicine and cooking. It can produce similar cholesterol lowering effects as a statin, so it’s important to take it under the supervision of a naturopathic doctor. Take red yeast rice exactly as prescribed if your doctor advises you to. Red yeast rice contains monacolin K, the same active ingredient as the cholesterol drug lovastatin. Be aware that red yeast rice may also contain a contaminant called citrinin, which can cause kidney failure in some people.


Употребляйте свежие фрукты и овощи. Отдавайте предпочтение воде, а не газированным напиткам. Избегайте употребления фастфуда и продуктов, подвергнутых технологической обработке. Отдавайте предпочтение нежирным или обезжиренным молочным продуктам. Ограничьтесь здоровыми размерами порций.

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Fruit and vegetables are an important source of vitamins, minerals, and fiber. Teens need fruit and vegetables to grow strong and stay healthy. They should be a part of any balanced diet.  Generally speaking, adolescents need 1.5 to 2 cups of fruit every day.  Adolescents should also be eating 2.5 to 3 cups of vegetables each day.  Fresh fruit and veggies are a healthy snack and a superior choice over junk food. Water quenches your thirst more effectively than sweetened beverages. Because there's no sugar in water, it's also a calorie-free beverage. It's important to drink enough water everyday to ensure that you stay hydrated and healthy.  Regularly drinking soda has been linked to weight problems and obesity; however, other drinks include high levels of sugar as well, including juice, sports drinks, and many coffee drinks. If tap water is too plain for your tastes, try an unsweetened sparkling water. Sugar-free flavored seltzer can be a refreshing and tasty alternative to soda. Most adults need between two and three liters of water everyday to maintain normal, healthy bodily functions and stay hydrated.  Carry water with you when you're on the go. You'll need to drink more water than usual if you're engaging in physical activity, live in a hot climate, or are otherwise prone to sweating. Foods which have been highly processed usually contain added salt, sugar, and fat. Cookies, chips, candy, cake, pastries, and microwave meals all fall into this category. Eliminate these foods from your diet if you can, eating as much fresh food as possible.  Limit deli meats. Try to eat no more than 70g of red and processed meat per day, or about two to three slices of lamb, beef, or pork.  Be conscious of your sugar intake. Sugar is added to more products than you probably realize — including crackers, cereals, and jarred pasta sauce. Many low-fat products are actually packed with sugar. There is mounting evidence that sugar plays a large part in many serious health problems, from obesity to metabolic syndrome.  Trans...


Упростите подкоренное выражение, которое является полным квадратом. Упростите подкоренное выражение, которое является полным кубом.

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A perfect square is the product of any number that is multiplied by itself, such as 81, which is the product of 9 x 9. To simplify a perfect square under a radical, simply remove the radical sign and write the number that is the square root of the perfect square.  For example, 121 is a perfect square because 11 x 11 is 121. Thus, you can simplify sqrt(121) to 11, removing the square root symbol. To make this process easier, you should memorize the first twelve perfect squares: 1 x 1 = 1, 2 x 2 = 4, 3 x 3 = 9, 4 x 4 = 16, 5 x 5 = 25, 6 x 6 = 36, 7 x 7 = 49, 8 x 8 = 64, 9 x 9 = 81, 10 x 10 = 100, 11 x 11 = 121, 12 x 12 = 144 A perfect cube is the product of any number that is multiplied by itself twice, such as 27, which is the product of 3 x 3 x 3. To simplify a radical expression when a perfect cube is under the cube root sign, simply remove the radical sign and write the number that is the cube root of the perfect cube. For example, 343 is a perfect cube because it is the product of 7 x 7 x 7. Therefore, the cube root of the perfect cube 343 is simply 7.


Упростите сложный трехчлен до простого (если возможно). Более сложное упрощение. Разложение трехчленов, у которых при x2 есть коэффициент. Используйте замену для разложения многочленов высших степеней, например, с членом, равным x4.

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Let's say you need to factor 3x2 + 9x - 30. Look for something that factors into each of the three terms (the "greatest common factor", or GCF). In this case, it's 3:  3x2 = (3)(x2) 9x = (3)(3x) -30 = (3)(-10) Therefore, 3x2 + 9x - 30 = (3)(x2+3x-10). We can factor out the new trinomial using the steps in the section above. Our final answer will be (3)(x-2)(x+5). Sometimes, the factor might involve variables, or you might need to factor a couple times to find the simplest possible expression. Here are a few examples:  2x2y + 14xy + 24y = (2y)(x2 + 7x + 12) x4 + 11x3 - 26x2 = (x2)(x2 + 11x - 26) -x2 + 6x - 9 = (-1)(x2 - 6x + 9) Don't forget to factor the new trinomial further, using the steps in method 1. Check your work and find similar example problems in the example problems near the bottom of this page. Some quadratic trinomials can't be simplified down to the easiest type of problem. Learn how to solve problems like 3x2 + 10x + 8, then practice on your own with the example problems at the bottom of the page:  Set up our answer: (__  __)(__  __)  Our "First" terms will each have an x, and will multiply together to make 3x2. There's only one possible option here: (3x  __)(x  __). List factors of 8. Our options are 1 times 8, or 2 times 4. Test these using the Outside and Inside terms. Note that the order of the factors matter, since the Outside term is being multiplied by 3x instead of x. Try out every possibility until you get an Outside+Inside result of 10x (from the original problem): (3x+1)(x+8) → 24x+x = 25x no  (3x+8)(x+1) → 3x+8x = 11x no  (3x+2)(x+4) → 12x+2x=14x no  (3x+4)(x+2) → 6x+4x=10x yes This is the correct factor. Your math book might surprise you with an equation with a high exponent, such as x4, even after you've used simple factoring to make the problem easier. Try substituting a new variable that turns it into a problem you know how to solve. For example:  x5+13x3+36x =(x)(x4+13x2+36) Let's invent a new variable. We'll say y = x2, and plug it in: (x)(y2+13y+36) =(x)(y+9)(y+4). Now switch...


Усложните процесс обучения. Постепенно прекратите использовать лакомство. Продолжайте регулярно пользоваться кличкой. Дайте собаке достаточно времени.

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After your puppy has mastered initial training, train in different locations. Throw in a distraction like a bouncing ball, then call its name. Practice while your puppy is playing, chewing, grooming, sleeping, etc. Aim to have your puppy respond to you no matter where you are. Once your puppy consistently responds to his name, slowly stop giving him treats (for name response). Give him a treat every other time he responds. Lengthen the time between treats until he no longer needs treats for name response. Once you are done training, continue using the puppy's name frequently. Say it when you walk, feed, bathe, or groom him. Say his name during positive moments. If it takes a while for your puppy to learn his name, that is okay. Each dog learns at his own pace. The key is to be consistent in saying his name. Over time, he will learn to understand that when he hears his name, you want his attention.  Remember that no dog will respond to his name 100% of the time. Dogs are not machines and thus make errors. They might not hear you or they might have a bad day and not want to listen.  Some dog breeds like hounds are more difficult to train than other breeds. Be extra patient.


Усовершенствуйте молочный коктейль, украсив его топпингом. Попробуйте использовать ванильное мороженое с различными добавками. Добавьте в мороженое шоколадный, карамельный соус или нечто подобное. Если хотите похрустеть, добавьте крошку печенья или дробленые сладости/леденцы. Чтобы сделать праздничный молочный коктейль на день рождения, добавьте в него полстакана (60 грамм) смеси для ванильного кекса, а сверху украсьте посыпкой для торта. Добавьте в коктейль свежих фруктов. В самом начале добавьте в молоко бобы ванили.

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Instead of serving the milkshake plain, why not dress it up with some tasty toppings? Here are some ideas:  Sprinkle some shaved chocolate or coconut on top. Swirl on some chocolate sauce or honey. For something simple, add a sliced strawberry onto the rim. For a sundae, swirl some whipped cream on top, and drizzle on some chocolate sauce. Top it off with a maraschino cherry and a dash of colorful sprinkles. For a wintery treat, pop in a peppermint stick. Garnish with a swirl of strawberry sauce to match the stick. You can also use chocolate sauce and a mint leaf instead. Vanilla ice cream doesn't just come plain; sometimes, it has other goodies mixed into it, such as cookies-n-cream or chocolate-swirl. You can also mix and match different ice cream flavors. For example, you could use 3 scoops of vanilla ice cream and 1 scoop of peppermint ice cream for a subtle mint flavor. Other ideas include peanut butter, mint or almond extract, and even a tablespoon of jelly or jam for a fruity kick. Try Nutella, marshmallow fluff, and chocolate milk. If it tastes good in a dessert, chances are good it will taste good in a milkshake. Avoid citrus, like orange juice. It can cause the milk to curdle if it gets too warm. Add the cookies halfway through mixing to prevent the cookies from turning to dust. Smash hard candies in a plastic bag with a rolling pin, and add them towards the beginning of the mixing to help them blend better.  For the popular cookies-n-cream milkshake, use Oreo cookies—or a similar chocolate sandwich cookie. For a wintery milkshake, use crushed peppermint candies. You can often find them pre-crushed in small jars during the holidays in arts and crafts shops and grocery stores. Simply add it in with the rest of the ingredients and blend it until smooth for a deliciously sweet variation on a classic vanilla milkshake. Garnish with sprinkles. Strawberries and/or bananas are the most popular choices, but you can experiment with other types of fruit as well, including: blackberries, blueberries,...


Усовершенствуйте свое знание марксманских  винтовок. Используйте меткие винтовки эффективно.

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Marksman rifles are popular because their range is at the middle of an assault and sniper rifles’ range. They deal a great deal of damage while you shoot from a safe distance, and with high accuracy, too.  As per the in-game descriptions, the marksman rifles are:  IA-2: Semi-automatic. Strong and versatile overall. MK14 EBR. Semi-automatic. Moderate recoil, highest damage per round in class. MR-28. Semi-automatic. A built-in Foregrip lowers recoil. Shorter range with highest rate of fire in its class. SVU. Semi-automatic. Effective at long range with moderate recoil. Since marksman rifles cater to short and long range shooting, it is important to know how you can use these weapons to their full potential.  When using marksman rifles, it is best to use the Stalker perk. It drastically makes your movement faster while aiming. As for attachments, equip your weapon with a Force Grip for firing stability, just like the assault rifle. Depending on your play style, you can also attach a Burst Fire on your weapon to shoot bullets faster in just a single burst. With Force Grip attached, you don’t need to worry about as much recoil. Most veteran players do quick-scoping, mainly because it’s a fast and effective way of killing an enemy even before it gets the chance to do anything. The IA-2 pulls off this move efficiently. Try mixing the run-and-gun and sniper play-style when using a marksman rifle. This will confuse your enemies trying to figure out your pattern of play. Your weapon can be fatal regardless of your distance so you have the benefit of changing your pace. When reaching a high-tier Kill Streak reward, it is advisable for you to play it safe first and wait for your final prey. Avoid roaming around to lessen the chances of you getting killed and cutting-off your Kill Streak. Of all the marksman rifles on the list, the MK14 EBR boasts the most overall favorable stats. It may not provide the best mobility, but it sure deals the greatest damage. It could kill an enemy with one bullet to the head in a long distance shot.


Усовершенствуйте свой стиль. Изучите жесты для каждого темпа. Научитесь дирижировать с размером 2/4. Научитесь дирижировать с размером 3/4. Научитесь дирижировать с размером 4/4. Научитесь жестам вступления и окончания. Изучите движения группы на протяжении выступления.

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Depending on the band's needs, you'll probably have to incorporate facings, turns, salutes, and bows while conducting the band. These can be relatively straightforward and simple movements or you can make them as elaborate and complicated as you like.  Practice your style in front of a large mirror. Remember that you'll be raised up on the field and visible to the audience. Make sure your movements are comfortable and easy to execute while wearing your uniform. Developing a style can personalize your role as drum major, it's not a vital part of conducting the band. Again, these can be simple, clean movements or elaborate emphatic gestures. Consider what's easiest for your band to understand and follow. You should make your gestures large enough for the band to see. For this reason, you should keep your fingers together, not spread apart. This avoids confusion or misdirection. Try conducting other songs in your time signature to get use to how it feels. When you are completely comfortable with one time signature, practice several songs in another more challenging signature. You can also ask your director for any variations or pieces to practice. To conduct  in counts of two, bring your hands down to hit a focal point, then bring them back up. While this may seem like the simplest time signature to conduct, you should avoid bringing your hands straight up. Instead, bring both of your hands down, then sweep your hands to the side while bringing them back up on the second count. Regardless of what time signature you're conducting, keep your arms at a 45 degree angle with your palms slightly raised at about a 45 degree angle. You should practice choosing and hitting a focal point that will be the basis for your conducting patterns. When starting out, you might want to use a physical focal point, such as music stands set at waist level. This will allow you to become comfortable with hitting the same point when conducting. For conducting three, bring your hands down, then out to the sides, and back up. Specifically,...


Успокойте глаза с помощью огурца. Используйте пакетики ромашкового чая. Используйте тертый картофель. Сделайте компресс из гамамелиса. Сделайте компресс с алоэ.

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This is a great remedy to try when you wake up in the morning with puffy eyes. Lie down, close your eyes and place a couple slices of chilled cucumber on your eyelids. Keep them there for about five minutes, until the slices are warm. The cool temperature will help reduce swelling and irritation. If you don't have a cucumber, try a pair of chilled spoons. Chamomile is a soothing substance that can help reduce eye irritation. Soak two teabags in water, squeeze them out, then chill them in the refrigerator for a few minutes. Place the teabags over your closed eyes and let them sit for about five minutes. Grate a white potato and spread small clumps of potato over your closed eyelids. Leave the potato on your eyes for five minutes before rinsing it away with cool water. Potato has astringent properties that help reduce swelling. Which hazel is a gentle astringent that is often used as an ingredient in first aid products meant to help with swelling. Soak two cotton balls in witch hazel, then place them over your eyes for five minutes. The swelling and irritation should subside. If your eyes are burning and itching, aloe is your solution. Dip two cotton balls in aloe vera gel, then refrigerate them for a few minutes. Place the chilled aloe over your eyelids for five minutes before removing.


Успокойте их. Будьте прямолинейны. Будьте честны. Послушайте, что говорят ваши родители.

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Take a deep breath and go for it. Before you get into details, though, keep in mind that your parents have no idea what you are about to say. Be reassuring. Let them know that you are not in immediate danger.  Be clear that you are not in more serious trouble. They will probably be relieved to hear that you haven't committed a crime, for example, and are not on academic probation. Say something to the effect of, “Before you get too worried, just know that I'm not in any kind of danger or serious trouble.” This reassurance can work to your advantage. For a worried parent, smoking may be a minor concern. Don't mince words. Tell your parents that you smoke and that you want them to know because you're concerned for yourself and for their opinion.  Consider something to the point, i.e. “Dad, all I want to tell you is that I smoke” or “Mom, I'm sorry but I smoke.” If your parents are sensitive about smoking, adding an apology might soften a negative reaction: “I know how you feel about cigarettes and I'm really sorry. It just sort of happened. I feel like I've disappointed you.” Keep things frank with your parents during the conversation. Don't lie about when you started or about how much you smoke, if they ask. Give an honest explanation so that they can understand the situation.  Offer details. Explain when and how you started smoking and how much you smoke. For instance, “Well, it started last spring when I was really stressed out. I got a pack from the corner store – they didn't card me. But now I'm up to half a pack a day and it's starting to get out of hand.” Speak calmly. Use a concerned tone and look your parents in the eye. Try not to sound defiant or argumentative. Your parents might be supportive. On the other hand, they might be disappointed, preachy, angry, or all at the same time. Still, listen to what they have to say even if you disagree. Remain respectful.  Let your news sink in and give your parents time to think and react. Wait for them to make the next move and let them speak their minds. Try...


Успокойте переживания и страхи своих родителей. Покажите родителям, что вы узнали достаточно информации об использовании тампонов. Расскажите о том, что ваши сверстницы уже пользуются тампонами. Объясните, в каких ситуациях вам нужны тампоны.

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When you are presenting your appeal to your parents to use tampons, you may want to start by calming their fears. For example, if they are worried you will get sick from using tampons, assure them that you know when to take out your tampon. If they are worried that you will use it improperly, assure them that you have learned how to use a tampon correctly. For example, explain that you know you should change a tampon every four to six hours. Start by printing out web pages. You can show your parents that you have read about how to apply a tampon properly. You can also show that you have read about the risks.  Show that you have read up on Toxic Shock Syndrome and how to prevent it.  Also show proof that your age doesn't have anything to do with your ability to use tampons. Any girl with a menstrual cycle can use a tampon.  Explain how tampons are perfectly safe for both virgins and non-virgins. The tampon does not interfere with the hymen (the skin covering the vagina).  Make them aware that tampons can't enter the body, so they are a safe alternative to pads. Tell your parents about your friends who are in similar situations to your own, such as the same age and playing the same sports. Explain that they wear tampons and are perfectly fine.  If you are feeling left out because you are not allowed to wear tampons, explain this to your parents. If anyone tries to bully you for not wearing tampons, tell an adult immediately. You can tell you are being bullied if you are being singled out on an ongoing basis; the bully is bigger than you in stature or has a stronger personality; and enjoys it when you are uncomfortable. The reason tampons are an option on the market at all is because active women need them. If you play a sport like swimming, you physically should not swim unless you can contain your menstrual cycle; otherwise you might contaminate the water. You can play any sport better with a tampon. Other situations you might want a tampon include wearing tight clothing, having to change clothes in a public...


Успокойтесь перед разговором со сводным братом или сестрой. Решайте вопросы прямо и убедительно. Выслушайте аргументы сводного брата или сестры. Поделитесь своими ожиданиями. Не деритесь и не обзывайтесь.

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If you are angry about something that one of your step-siblings has said or done, it is important to calm yourself down before you approach him or her. Otherwise, you may end up saying or doing something that you do not mean to, or even engaging in physical fighting with your step-sibling. You can use relaxation techniques to help yourself calm down, such as:  Doing deep breathing exercises. Imagining a calm place, such as a sunny beach or a lush forest. Doing some relaxing yoga poses. If you are upset about something that one of your step-siblings has said or done, then it is important to address the issue in a constructive way. You can do this by using direct, assertive communication. Simple things like arranging a time to talk and using “I” statements can help you to communicate more assertively with your step-sibling.  Ask your step-sibling when would be a good time to talk. Try saying something like, “Hey, I have something kind of important to discuss with you. Do you have some time to talk after dinner tonight?” Use “I” statements when you share your concern. Using “I statements will help to take the focus off of you step-sibling and this may prevent him or her from becoming defensive. For example, you might say something like, “I felt a little hurt by what you said to me at school today. I heard you tell someone that I was ‘annoying’ and that hurt my feelings.” Avoid accusing your step-sibling of trying to hurt you. Just explain how the event made you feel. Focus on your perspective, not your step-sibling’s perspective. After you have shared your feelings with your step-sibling, it will be your turn to listen. Make sure that there are no distractions by turning off the TV, closing your laptop, and putting away your cell phone.  Use your body language to show you are listening, such as by facing your step-sibling, making eye contact, and leaning in towards him or her. You can also show you are paying attention by nodding your head and asking questions if something is confusing. For example, you might...


Успокойтесь перед сном. Постепенно отучайте себя от света. Бросьте вызов своим страхам. Оставьте небольшой источник света. Сделайте спальню более комфортной. Научитесь спать в одиночестве.

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One way to help yourself get over your fear of the dark is to make sure to give yourself enough time to wind down before you go to bed. You’ll need to work on shutting off all electronic devices at least half an hour before bed, avoiding caffeine after noon or so, and doing something nice and relaxing, whether you read for a little while or listen to some soft music. Getting yourself in the most restful mindset possible can help you ease the anxiety you feel when the lights turn out.  Try 10 minutes of meditation. Sit down and focus on the breath rising in and out of your body as you relax your body parts, one at a time. Focus on thinking about your body and breath only and banishing all anxious thoughts from your mind. Find a groove that works for you. It can be drinking chamomile tea, listening to classical music, or cuddling with your cat. Avoid doing anything that will make you more afraid or anxious, such as watching the nightly news or a violent television show. You should also avoid anything that will be likely to stress you out and make you more worried at night in general, such as last-minute homework or a serious conversation. You don’t need to shut off all of your lights at once to get over your fear of the dark. First, you should know that sleeping in darkness leads to a deeper, more restful sleep than sleeping with the lights on. Use this as a jumping off point to encourage yourself to sleep in darkness. If you sleep with all the lights on because of your fear, you can start off by dimming the lights a little before you go to bed, or even shutting off some of the lights if you wake up in the middle of the night. This can help you slowly get used to sleeping in darkness. You can set a goal for yourself, like deciding that you’d be okay with sleeping with just a nightlight, or only with having another light on in the other room. When you get into bed at night, ask yourself what you’re really afraid of. If you think there’s someone in your closet, under your bed, or even hiding behind a chair in the...


Успокойтесь, используя технику глубокого дыхания. Обращайте внимание на негативные и грустные мысли. Попробуйте изложить на бумаге то, что огорчает вас. Попробуйте отвлечь себя физическим образом. Измените положение тела. Практикуйте технику прогрессивной мышечной релаксации. Напоминайте себе:

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This may be hard to do while you are sobbing, but try your best to inhale deeply (through your nose if possible), hold for a count of 7 and slowly exhale for a count of 8. Do 5 complete breaths. If you cry really hard, you may hyperventilate, which can be a scary experience if you already have high anxiety. Try deep breathing a few times a day, or when you feel particularly stressed. Taking long, deep breaths can help to control hyperventilation, bring down your heart rate, increase blood flow throughout your body, and reduce stress. Many times you might continue crying because you keep having a sad or negative thought. You might think something like, “He’s left me forever,” or “I have no one…” In the moment, identifying the thought may seem like it makes it worse, but it is the first step in regaining control of your thoughts and tears. If you can’t do it in the moment, reflect on the thoughts you were thinking in the moment once you’ve stopped crying. If you are too upset to write a formal sentence, feel free to write anything, write messy, or even scrawl. You can simply list incomplete sentences, a page with one big feeling word, or a page full of feeling words. The point is to get these feelings and thoughts onto a page and out of your mind a little. Later on you can reflect on and discuss these feelings and thoughts when you are in a calmer state. For example, you might simply write something like,"So heavy," "Hurt, betrayed, offended." Writing down what's bothering you can also help you have a conversation with someone who might be hurting you. To break the cycle of negative thoughts, try distracting yourself by tensing up your muscles or by holding a piece of ice in your hand or on your neck. Ideally, this will draw your attention away from the thought long enough for you to regain composure.  You can also try to distract yourself with music. Rock and sway to center yourself and calm your body. Singing along may help you regain control of your breathing and focus on something else. Go for a walk. The...


Успокойтесь. Поплачьте. Следите за негативными мыслями. Боритесь с негативными мыслями и думайте позитивно. Запишите свои чувства.

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If you're feeling angry, this step is very important, and if you skip it, you may do some things that you may regret in the future. If you push on with a bad mood, you won't be able to think clearly and you might lash out more often. If you are with someone else or a group of people, try to find a way to escape or excuse yourself; maybe leave to go to the bathroom. Once you're alone, take some time to calm down. Count to 10 or take some deep breaths. Splash some water on your face. Focus on your senses and engaging with your environment, not just what you're feeling. It's long past time to put to rest the notion that crying is “for babies” and is inappropriate. Many people feel ashamed of crying, but it's a totally natural and healthy release of emotions. There are actually some health benefits to shedding tears: hormones and toxins which build up during stress are released when you cry emotional tears.   Don't hold back! Let yourself cry. Maybe you feel embarrassed to cry in public. If this happens, excuse yourself to the bathroom or go outside. It can be easy to get into a downward spiral of negative thinking. Before you know it, these negative thoughts start affecting how you feel. Be on the lookout for these common negative thought patterns:   All-or-nothing thinking: Either you believe everything is perfect and wonderful, or everything is horrible and you hate life.  Jumping to conclusions: You “know” that things will turn out badly, or assume people are thinking negatively of you even if there is no concrete proof.  Catastrophizing: You blow the situation out of proportion and believe you can never show your face again or that life is ruined. If your thoughts are spiraling into "Nobody likes me and I'm all alone," "Everything sucks," and "I'll never be happy," try to catch yourself when you start falling into these traps. Stop and challenge these thoughts by testing whether or not they are really true. Having a positive outlook is associated with health and psychological benefits, such as lower rates of...