Извлеките воздушный фильтр. Уберите грязь. Промойте фильтр под проточной водой. Более серьезные пятна грязи промойте мыльным раствором. Тщательно высушите фильтр. Верните фильтр на место.

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Turn the system off before touching the filter. Clean the area around the vent with a broom or vacuum before opening the vent. Open the screw(s) or latch and swing open the vent. Vacuum the encasement area, then take out the air filter.  If the system isn’t turned off first, it will suck in debris during the cleaning process. Use a step ladder if the vent is up on the ceiling or a high wall. Brush dirt off the filter into a trash container outside. Connect a hose attachment to your vacuum cleaner. Vacuum dust and debris from the filter with an upholstery attachment on the filter’s front, back and sides. Vacuum the filter outside, if possible, to avoid stirring up dust in the home. Attach a hose to your water tap. Hold the filter so that the water flows the opposite way from the airflow. Spray the filter completely to wash off dust and dirt. Use a gentle spray, not the full force of your hose, to avoid damaging the filter. If a simple rinse isn’t doing the job, you can soak your filter in a soap solution. Add a drop of mild liquid dish soap to two cups of warm water in a bowl. Stir the solution. Wet a cloth in the solution and wash both sides of your filter. Rinse the filter with water, and let it dry completely.  After the final rinse, shake off any excess water before setting the filter out to dry. You may want to wash your filter with a soap solution if it’s been exposed to grease, smoke or pet hair. Pat the filter dry with paper towels. Leave the filter outside so it can air-dry. Make sure that the filter is completely dry before re-installing it. Neglecting to let the filter dry completely can cause mold growth, which can spread spores throughout your home through the HVAC. Place the filter back in its housing. Ensure that the airflow is facing in the proper direction. Close the vent, and secure any screws or latches. The filter should sit snugly, without appearing too small or warped. Make sure there are no gaps.


Извлеките выгоду из сезонных продуктов. Следите за своими калориями. Пейте воду вместо высококалорийных напитков. Уменьшите потребление спиртного. Держитесь подальше от стола с шашлыком. Вместо гамбургеров и хот-догов отдайте предпочтение морепродуктам. Проверяйте меню, прежде чем выбрать ресторан. Выделите день, чтобы съесть вредное лакомство.

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Summer is a great time to get more fresh fruits and vegetables into your diet because they are more plentiful during this time. Try visiting your local farmers’ market or a farm stand once per week to find fresh, seasonal produce. Fresh fruits and vegetables are usually cheaper when you buy them from a farmers’ market or farm stand. Use an app or another resource to help determine how much you need to eat to maintain your ideal weight. For example, you can put together a personalized plan using the US Department of Agriculture’s (USDA) Super Tracker: https://www.supertracker.usda.gov/default.aspx You can also keep a written food journal. Try using the one offered by the Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/healthyweight/pdf/food_diary_cdc.pdf From sweetened ice tea to margaritas, high-calorie summertime drinks tempt people of all ages. Make water your go-to beverage to keep your calorie count in check. Staying hydrated is also vital during the summer heat and helps offset salty summer staples, like hot dogs and chips. Drink unsweetened iced tea or water with lemon instead of high-calorie drinks. If you do go for alcoholic beverages, choose lower-calorie items, like dry wine, light beer, or cocktails made with no-calorie mixers, like a vodka with club soda and lime. Alcohol also lowers your inhibitions, so the more you drink the more likely you’ll be to eat unhealthy foods. Try not to drink before 5 pm, even if you’re on vacation. Drinking too early will make you more likely to laze around all day. When you attend summer barbecues, don’t hang out near the food table. Sitting or standing close to the food will encourage you to keep eating as long as it’s out, which, during a barbecue, is typically several hours. Do your best to find a seat facing away from the buffet and keep it out of sight as much as possible. Keep in mind that it is fine to load up on fresh fruits and grilled veggies. These are some of the healthier choices that you might find on a barbeque buffet. Burgers...


Извлеките крыльевой сустав и разрежьте его. Вытащите сустав ноги и разрежьте его. Найдите киль. Удалите кости крыла. Удалите кости ног. Очистите.

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Grasp the wing in one hand, and the area on the body around the wing joint with the other. Bend the wing back and twist it a bit until the joint pops, then cut through it with the tip of the knife. Locate the gap between the bone and the socket, apply a little pressure, and it should pop free with a little help. Continue working your knife down until you get to the leg. Grasp the leg in one hand, and the area on the body around the leg joint with the other. Bend the leg back and twist it a bit until the joint pops. Cut through the leg joint with the tip of the knife, reach in and find the gap between the leg bone and the socket, much as you did with the wing. The keel is the cartilage on the breastbone, and is the closest to the skin on the front, so you want to take extra care not to puncture the skin at this point. If you haven't already started working your knife down the other side of the carcass, do that now. Otherwise, you should be very close to having removed the carcass entirely from the meat, and there's just a little left to go.  Carefully cut the meat away from the keel. Let your knife scrape alongside the bone, using it to do the work for you. You should be using smooth knife strokes and short motions, rather than stabbing and ripping at the bird. When you work around the keel, pull the ribcage free and discard it. Before tossing the carcass, consider using it to make stock or soup. It's an excellent starter. You should now have a very large flattish piece of meat, but with the leg bones and the wing bones still intact on the inside. To remove the wings, clip off the wing-tips with your knife and push the bone back toward what was the inside of the carcass. Use the edge of your knife to start scraping the meat away until you can pull the bone through entirely. It's usually easier to use the knife to scrape, rather than trying to get too intricate. You'll conserve more of the meat this way and it'll go much more quickly. Keep scraping away at the small bone until you've pulled it through. To...


Извлеките пользу из общения  со своими сверстниками. Присоединитесь к группе в социальных сетях. Станьте членом местного клуба по интересам. Станьте волонтером. Станьте членом религиозной группы. Больше общайтесь с уже имеющимися друзьями.

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Whether you're a student or an adult, you should have people in your life that you can interact with: peers. Your fellow students or coworkers make great people to interact with. Especially for people with a lot of social anxiety, online communities can be a great place to practice social interaction. You can find a fan group for a TV show or book you like or you can volunteer with sites like wikiHow! There are real-life clubs and groups as well. These are even better for practicing your social interactions. Most schools will have a variety of clubs, but adults can also find clubs (often through a local library or community center). Volunteering is a great way to meet people and also give back to your community at the same time. From soup kitchens to fundraisers, building homes to sheltering animals, there are lots of ways to help out your community and you'll get the chance to meet people with similar values! Whether it's a church, temple, or other religious congregation, these places can provide a safe environment in which to meet people and interact, making new friends with similar interests and values. There is a group for almost any belief system, so give it a try. If you don't like the sounds of these, you can always just be more social with the friends you have. Try to throw a quiet party or start a book club. Whatever sounds good to you and is fun for your friends!


Извлеките растение из горшка, чтобы осмотреть корни и почву, в которой они находятся. Пересадите избыточно поливаемое растение и скорректируйте график его полива. Начните обильно поливать растение, если ему недостает влаги. Повысьте влажность окружающего воздуха, особенно если речь идет о тропических растениях.

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Brown leaf tips are most often a watering issue, but both over- and under-watering can cause them. Hold the plant over the sink, grab the stem and jiggle it a bit, and pull the plant and root ball from the pot. This will make it easier to diagnose under- or over-watering.  If the soil crumbles away instead of holding together in a clump, you’re under-watering. If water drips from the soil, or if the roots look moldy at the ends, you’re over-watering. If you find water-logged soil and roots when you pull the plant from its pot, you can try leaving it out of the pot for several hours, then putting it back once things dry out a bit. However, it’s often better to scrape some of the water-logged soil away from the root ball, then re-pot the plant along with some fresh potting soil.  If the tips of the roots look rotted or dead, you can snip them off with scissors. Instead of giving the plant less water at a time on the same schedule, water the plant fully but less frequently. For instance, if you’re currently saturating the soil with water every 2 days, don’t switch to just moistening the soil every two days. Instead, saturate the soil every 4 days. After you've identified under-watering as the problem, put the plant back in its pot and give it a thorough watering. Every time you water the plant, you want to see water running out of the drain holes in the bottom of the pot. If this isn’t happening, you’re not giving the plant enough water.  Place a drain pan under the pot to catch the excess water, or water the plant over the sink. Keep watering the plant on the same schedule (for instance, every other day), but give it more water each time. Pull it from the pot again in a week (on a non-watering day) and check if the soil is dry. If so, start watering the plant more frequently (e.g., daily) as well as more fully. In addition to frequent watering, tropical plants need humidity from the surrounding air. Placing the pot in a shallow bowl filled with rocks and water can help increase the humidity around the plant. If...


Изготовьте выкройку. Вырежьте выкройку. Перенесите контуры выкройки на ткань. Выкроите детали из ткани. Сшейте между собой детали перчаток. Подрубите верхние и нижние срезы перчаток. Вручную подрубите срезы отверстий под большие пальцы. Выверните перчатки на лицевую сторону.

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Trace around your palm, wrist, and arm on a sheet of paper. Start tracing at the top of your knuckles, and finish anywhere you want on the arm. Lift away your arm. Connect the gap at the top of your tracing with a straight line. Connect the gap where your thumb is with a curved line.  Make sure that the thumb line curves into the tracing. Leave some space around your arm, especially if the fabric you'll be using is not stretchy. Be sure to leave a ½-inch (1.27-centimeter) gap allowance all around the pattern. This will give you enough fabric for a ¼ to ½-inch (0.64 to 1.27-centimeter) seam allowance. Stack two layers of fabric, right sides together, then pin the pattern on top. Trace around the pattern. Flip the pattern over, re-pin it, and trace around it for the other glove. You can use any type of fabric you want. Fleece and t-shirt material are great choices because they don't fray. Try to cut through both layers of fabric for each glove. This way, your pieces will be even. You do not need to add seam allowances because you already added them for your original pattern. Pin the pieces together first. Sew up the left and right sides using a ¼-inch (0.64-centimeter) seam allowance. If your fabric is stretchy, or if you want tighter gloves, sew using a ½-inch (1.27-centimeter) seam allowance instead. Do not sew across the top or bottom edges or the thumb hole. If you are sewing fleece or t-shirt material, use a stretchy stitch or a zigzag stitch. Fold both of the top and bottom edges down by ½ inch (1.27 centimeters). Pin them in place, then sew the hems down. You can use a matching thread color or a contrasting thread color. If you are using fleece or t-shirt fabric, you can skip this step. If you choose to hem them, use a stretch stitch or a zigzag stitch. Fold the edges of the thumb hole down by about ¼-inch (0.64-centimeter). Sew it down by hand using a running stitch. You can use a matching thread color or a contrasting one. If you are using fleece or t-shirt fabric, you can skip this step. They are now...


Издавайте громкий звук при любой попытке нежелательного поведения. Игнорируйте поведение. Устройте псу «воспитательную паузу». Держите пса на поводке. Перенаправьте энергию собаки в другое русло. Оградите пса от соблазна.

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Say “NO” in a strong and loud voice or another loud noise. Dogs often get into a trance as they hump, but a loud noise might be enough to startle your dog out of that trance.  Your tone should be assertive, but you need to keep anger out of it since anger can heighten a dog's energy instead of lowering it. Try using another source of noise, like a whistle or air horn. Make sure that these noise makers are far enough away from your dog to prevent damage to the ears. Make the noise when the dog is starting or in the middle of doing the behavior, not afterward. Dogs sometimes mount people to get attention. Push the dog away or turn away from the dog so they don't get attention. You may also sit down or move away from the dog so they can’t mount you.  To push the dog away, gently take the dog by its front legs and set those paws back on the ground. Move yourself. Turning away from the dog or walking a few paces in another direction can work well as long as you remain calm. " You may need to physically remove your dog from the area if they won’t stop humping. Say “No!” or “Nope!” when the dog humps. Then, lead the dog out of the room and into a quiet, closed room for a few minutes. Let the dog stay in that room alone for a few minutes until they calm down.  When you take your dog to a "time out" area, make sure that there are no toys to play with. Leave the dog for 30 seconds to three minutes. Make sure that your dog is calm before releasing them, and when you release them, stay calm and act as though nothing happened. When humping is a persistent behavior, you will likely need to work with your dog every time another person or dog visits your house. Put a short leash on your dog and let them wear it around the house. When the dog needs to go to time out or you have company, you can direct your dog as needed. The leash can also help you remove the dog from aggressive situations. You could either use a tab or a drag-line. A tab is a short piece of leash measuring 4 to 6 inches (10 to 15.25 cm). A drag-line is a 4...


Изложите введение в первом пункте плана. Изложите основные сведения во втором пункте плана. Сопоставьте план работы с требованиями задания.

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This section should include an attention getting opening and general information about your topic. The information you provide in your introduction outline should gradually become more specific as you progress through its subsections. The last subsection of your introduction outline should be your thesis statement.  Under the first sub-point, write a sentence that introduces the essay topic while also grabbing the reader's attention. A shocking fact or anecdote is a great way to start.   The second sub-point should describe the topic, history of the issue, background, or problem being explored. Keep this section brief, but include the information that your readers will need to know in order to understand your paper.   The final sub-point should be your thesis statement. State the idea or argument that you plan to discuss in your essay. The body of your essay should be the largest part of your essay, so you will want to devote at least three subsections to this portion of your outline.  Do not label each point as "main point." Instead, directly write out the point being explored. Under each main point, you should write supporting evidence to back the point up. Give each piece of supporting evidence its own line and sub-section. Then, write out an explanation analyzing the evidence and showing how it supports your claims. If desired, you could also include a sentence that transitions into your next major point at the end of each "main idea" section. This is not strictly necessary, though. If you're writing your outline to fulfill an assignment, you should always go back over your assignment sheet or rubric to make sure you fulfilled all of the requirements. Double check that your work completely satisfies your instructor's expectations so you'll get full credit!


Излучайте позитив. Поощряйте парня. Не критикуйте. Поддерживайте общение. Ведите себя понятно и не усложняйте. Попросите помочь вам с делом, в котором парень эксперт. Находитесь рядом, когда парень в хорошем настроении.

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Your relationship should be a source of joy and love, not a wrestling match between two angry scorpions who are trapped together. If you want to cultivate a loving and close relationship with your boyfriend, it's important to try to keep things as positive and loving as possible at all times.  Tell him regularly what you like about him. Write down a list of the things that you love about your boyfriend and that you're attracted to. This helps you to remind yourself as well, if you've forgotten. When bad things happen, as they will, try to handle them like an adult. If you have an argument, try not to scream and yell, but calm down and take a break if necessary. Talk about things when you're in a calm mood. If you want to love your guy, then be in his corner. If he's having a rough time at school or work, encourage him to do his best. If he's successful, compliment him and remind him that he's doing a good job. Be a positive presence in his life. Sometimes, encouragement should be hard. If your guy's been doing nothing but slugging brews and playing Xbox lately, then maybe he needs to be encouraged to spend his time a little more wisely. Talk with him about what he wants to do and encourage him in his interests, so he'll be more fulfilled. Try to avoid nagging or criticizing your guy, especially if he's having a rough time. Most guys will respond better to positive encouragement than to negatives. If your guy is doing something you don't like, give him the hint by suggesting different ways of doing things, instead of rubbing his face in his failures. Guys appreciate it when you cut to the chase and speak your mind. If you have an opinion about something, share it. If you're angry, say so. If something turns you on, tell him what it is so he'll do it again. Don't try to be subtle with a guy, just come right out and say it. Learn to recognize his personal signals. Some guys will close down and stop talking if they're upset. That doesn't mean you need to ask "What's the matter?" fifty times an hour. Some guys...


Измельчайте крекеры. Используйте замороженное манго. Попробуйте другие фрукты, если хотите попробовать что-нибудь новое.

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Put the graham crackers into a resealable bag with a zipper top. Squeeze out all the air, seal the bag, then use a rolling pin or other heavy object to gently press the crackers into powdery crumbs. Using crushed graham crackers will create a finer crust. You can also just crush graham crackers for the top layer of your cake to create a decadent powdery topping. Slice your mangoes ahead of time and freeze them. Freezing mangoes prevents them from getting overly mushy. Just make sure to freeze them carefully so they don't all stick together. You can actually make these cakes with peaches, strawberries, and pretty much any other similar fruit. You can also use canned fruit that’s been drained, if desired. You can even play around and mix different fruits together.


Измельчите желуди в порошок. Добавьте воду в порошок из желудей. Подготовьте раствор железистой соли. Поместите кость в желудевый краситель и оставьте на всю ночь. Извлеките кость. Поместите кость в раствор железистой соли. Кость должна высохнуть. Промойте кость. Высушите кость.

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Pop the caps off 15 acorns and toss the nuts into a powerful electric blender. Blend on high to pulverize the acorns into powder.  You could use two large oak galls instead of acorns if desired. Instead of a blender, you could also grind the nuts into powder using a stone mortar and pestle. Place the powdered nuts in a small to medium non-reactive bowl. Add 1 cup (250 ml) of room temperature water to the powder. Mix to combine using a plastic spoon. Note that the level of the water will need to be high enough to cover the bone you plan to dye. If you need to create more dye, you will need to add six more powdered acorns or one more powdered oak gall for each 1/2 cup (125 ml) of water. Place one steel wool pad in a separate non-reactive bowl and add 1 cup (250 ml) of lemon juice or vinegar.  Note that 2 Tbsp (30 ml) of powdered rust could be used instead of a steel wool pad if desired. You may want to choose a container with a lid since this solution will sit out overnight without being used. It must be prepared now, however, and not immediately before use. Place the bone in the bowl holding the acorn solution. Set the container aside and allow the bone to soak overnight, or 8 to 12 hours.  Make sure that the bone is completely submerged in the acorn dye. A longer soak time will lead to a darker dye. If you only want a light brownish-gray color, you can cut this amount of time down by about half. When the bone has had enough time to soak, remove it from the acorn dye. Hold the bone over the container for a minute so that any excess solution can drip off.  Do not worry if the dye is not quite the right color when you remove it from the acorn dye. The chemical reaction that the dye undergoes when immersed in the iron salt solution will alter the color and set the dye. You may want to wear rubber or plastic gloves when removing the bone to prevent your fingers from getting dyed, as well. Place the bone in the iron salt solution and allow it to soak overnight, or for 8 to 12 hours.  The bone must be completely...


Измельчите компостируемые материалы на двухдюймовые кусочки. Разбейте блендером  или заморозьте кухонные отходы перед тем, как добавить их к куче компоста. Сделайте компостную кучу как можно больше. Чередуйте слои коричневого и зеленого материала в компостной куче. Старайтесь не ворошить груду компоста зимой. Поддерживайте компостную кучу во влажном состоянии. Для сохранения влажности изолируйте компостную кучу. Подумайте о покупке готовой компостирующей установки. Если вы считаете, что процесс компостирования остановился, дождитесь потепления.

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Try to chop up your materials into small, 2 inch (5.1 cm) pieces so that it will decompose faster. Exercise caution when using shredded leaves. These items tend to form clumps that are harder to get rid of in the winter, because cold temperatures tend to slow down decomposition. Decomposition of kitchen scraps can be sped up by throwing all these items into a blender with some water, then pouring them into the pile. If this method is unappealing, you can also bag the kitchen scraps and put them in the freezer before adding them to the compost pile. The process of freezing and thawing out the scraps will help them decompose faster as well. Larger compost piles perform better than smaller ones during the winter months because, even if the outer layers are frozen through, there may still be some decomposition going on in the center. This is because bigger compost piles tend to be self-insulating, with the outer layers protecting the inner ones. In the winter, deliberately layering green and brown materials in the compost pile will help create heat pockets of faster decomposing green materials under the brown materials that decompose much more slowly. This keeps the pile warm. Try to take a hands-off approach to compost during periods of cold weather. Every time gardeners disturb their pile heat escapes and productivity is lessened. If you find yourself irrigating your trees and shrubs during the winter, you should also water your compost pile until it is damp. The microorganisms that break down the items in the pile need moisture to be fully functional. During the winter, tarps can be used to help the compost piles retain moisture and trap heat. They are easy to remove when new materials need to be added to the bin. In colder areas, snow can serve to insulate the compost pile from freezing temperatures and can be left on until you choose to add more to the compost pile. Those living in places where it does not snow or only snows infrequently may want to use straw bales for insulation instead. Gardeners in cold...


Измените IP-адрес видеорекордера на статический. Переадресуйте порт 88 маршрутизатора Подключите камеры к видеорекордеру. Найдите внешний IP-адрес сети. Подключитесь к видеорекордеру.

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This will vary slightly from DVR to DVR, but you'll usually find the Network or Internet tab, locate the "IP" section, turn off the "Dynamic IP" or "Automatically assign" option, and set the IP address to end in "110". For example, if your DVR's current IP address is 192.168.1.7, you would change it to 192.168.1.110. . On your computer, go to your router's page in a web browser and enable port forwarding for port 88. As with your DVR, your router's page will vary significantly depending on its model, so you may have to hunt for the "Port forwarding" section.  Your DVR may have specific port-forwarding preferences, so be sure to check the DVR's manual for instructions regarding the preferred ports to forward. While many services recommend forwarding port 80 instead of port 88, port 80 tends to be blocked by firewalls and some Internet Service Providers. You'll need to enter the DVR's static IP address in the port forwarding section. Skip this step if you bought your DVR in a bundle with your cameras. Every security system will have a different way of doing this, but you'll usually be able to perform the proper setup from the DVR's dashboard, which can now be accessed from your computer:  Type in the address you used to open the router's page, type a colon (:), and type in the port you forwarded (88). For example, you might type 192.168.1.1:88. Press ↵ Enter, then log into your DVR's page when prompted. Select the Camera Setup or Live Setup section (or the camera icon). Initiate the setup by clicking the Pair or camera-shaped button. Press your camera's Pair button (this is usually a physical button on the camera's underside). On a computer that is connected to the same network as the DVR, go to https://www.whatismyip.com/ in the web browser and review the number next to the "Your Public IPv4 is" heading. This is the IP address you'll need to use to connect to your DVR when away. From any Internet-connected platform, open a web browser and enter your network's IP address, a colon, and your DVR's port (e.g.,...


Измените движения, чтобы предупредить развитие травмы из-за повторяющихся действий. Если травма была получена из-за занятий спортом, попросите профессионала проверить вашу технику выполнения упражнений. Делайте разминку перед занятиями, подвергающими нагрузке локоть. Используйте подходящий инвентарь.

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Repetitive movements can irritate an old tennis elbow injury and lead to new injuries as well. If you work in a profession or participate in a sport where you need to move your arm in a certain way many times in a row, try to give yourself breaks and look for ways to change up your movement. For example, if you play tennis, vary your practices by hitting the ball from different positions and take breaks throughout your workout. Poor form can lead to repeat injury, so you may want to have your form evaluated by a personal trainer or coach if that’s how you got your original injury. Ask them to watch you and give you feedback and use their feedback to correct your form. For example, if you’re a tennis player, having a tennis coach watch you and evaluate your form may help you to avoid a repeat injury. Always take at least 5 minutes to warm up your muscles before you engage in physical activity. Perform a light version of the exercise or movement you’ll be doing, such as walking while moving your arms at your sides or doing some gentle practice swings with a tennis racket. Even gently swinging your arms back and forth for a few minutes can help to warm up your muscles and prepare your joints for activity. If the equipment you’re using is too heavy or otherwise ill-suited to you, this may lead to re-injury. Try using a different item to see if it’s more comfortable for you, or ask a coach or trainer for a recommendation. For example, if you’re using a baseball bat that’s too heavy, this could irritate your elbow and lead to re-injury.


Измените настройки самой программы, чтобы удалить или добавить ее в автозагрузку. Вы можете удалить программы из автозагрузки, отредактировав реестр системы.

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To find out how to change a particular program’s startup settings, look at the program’s “help” offerings, or do an internet search. For example, Skype, an internet telephony/chat program, can be disabled via Tools → Options → General Settings → deselect "Start Skype when I start Windows". As another example, Dropbox, a file sharing and storage program, can be disabled by right-clicking the system tray icon (the icon in the windows toolbar near the clock), clicking the gear-shaped icon, then selecting “Preferences…” Startup items can be deleted manually though your computer’s “regedit” program.  See an overview of this process here. Editing your computer’s registry should only be done as a last resort and only if you know exactly what you are doing.


Измените параметры автозамены в Microsoft Word. Поменяйте обои на рабочем столе. Положите в рюкзак нижнее белье. Поговорите с подружкой или другом вашего родственника.

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If your brother or sister is at the point in school where they are writing a lot of papers on their computer, you can prank them using their word processing system. Go to “Autocorrect” under the “Tools” tab and change the settings to automatically replace normal words like “that” or ‘the” with ridiculous ones like “blarganauv” and “snoodle-shanks”. Change as many words as you want! If you want to really get them in trouble you can change the words to something like “my teacher stinks” and hope that they don’t notice it. Do this after they go to bed or before they head to school in the morning. You don't want to give them a chance to notice it and change it back. Change their wallpaper to something embarrassing, like a picture of them sleeping in a funny way, or maybe pictures of puppies and hearts that you find on the Internet if they are a boy. You know your sibling, choose something that you think would embarrass them.  When they open up their laptop at school people will see their new background. Right before they go to school, find their backpack, empty it, and fill it with their underwear. They will be so confused, and it will also inconvenience them throughout the day. Introduce yourself and say, “Oh, you must be [insert name that isn’t theirs]”. When they say no, act confused and tell them that your sibling is always talking about this other person. This will get your sibling in some hot water!


Измените походку. Научитесь крепко пожимать руки. Сидите по-другому.

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Men and women tend to walk differently because of biological, physiological, and social differences. To walk more like a guy, make sure you:  Swing your hips less and your shoulders more Walk with your legs a little farther apart than you normally would Keep your elbows slightly winged out Project your head and chest slightly ahead so you're leading your walk with your upper body It’s always polite to have a firm handshake, but many people consider it even more important for guys than girls. To make sure you have a firm grip, don’t let your hand become limp when you're shaking. Keep your hand strong and engaged.  Don’t forget to make eye contact when you're shaking hands, as this is a sign of confidence and respect. A firm handshake is important any time you shake someone’s hand, including when you're first introduced, when you want to greet or bid farewell, or when you're congratulating. Again because of biological and social differences, men and women generally sit differently, and this includes on chairs, couches, seats, and on the ground.  To cross your legs, don’t cross one leg fully over the other. Instead, spread your knees apart a little and cross one ankle over the other. If you don’t want to cross your legs, keep your feet flat on the floor and your knees and feet slightly apart. When sitting, rest your hands on your knees or on the armrests. It is also common for many males to place their ankle on their knee when sitting down as an alternative to crossing them


Измените привычную рутину или отдохните от нее. Принимайте отпускаемые без рецепта нестероидные противовоспалительные средства. Прикладывайте лед к верхней части спины. Принимайте ванны с солью Эпсома. Попробуйте аккуратно растягивать мышцы верхней части спины. Пользуйтесь гимнастическим валиком.

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Upper back pain is often caused by repetitive motions at work or minor injuries related to playing sports or vigorous exercise. As a first measure, take a break from the activity that may have resulted in the strain and rest for a few days. If your problem is work related, talk to your boss about switching to a different activity or improving the ergonomics of your work station. If the pain is exercise related, you may be working out too aggressively or with bad form. In this case, consult with a professional trainer or sports therapist.  Total bed rest is not a good idea for any type of back pain because some movement (even just leisurely walks) is needed to stimulate blood flow and healing.  Practice better posture at work and at home. Sit up straight and don't slouch or lean to one side excessively. Examine your sleeping conditions. Mattresses that are too soft or pillows that are too thick may contribute to upper back pain. Avoid sleeping on your stomach as it can cause the head and neck to twist in ways that aggravate back pain. Non-steroidal anti-inflammatories (NSAIDs) such as ibuprofen, naproxen, or aspirin can be short-term solutions to help you deal with pain or inflammation in your upper back. Keep in mind that these medications can be hard on your stomach, kidneys, and liver, so it's best not to use them for more than two weeks at a stretch.  Dosage for adults is usually 200 – 400 mg, by mouth, every four to six hours.  Alternatively, you can try over-the-counter analgesics such as acetaminophen (Tylenol) or muscle relaxants (such as cyclobenzaprine) for your upper back pain, but never take them when you are taking NSAIDs. Be careful not to take any medications on an empty stomach, as they can irritate the lining of your stomach and increase the risk of ulcers. The application of ice is an effective treatment for essentially all minor musculoskeletal injuries, including upper back pain. Cold therapy is most effective for acute injuries (injuries that have occurred in the last 48 hours). Cold...


Измените прическу. Сделайте пирсинг. Подумайте о татуировке. Перестаньте бриться. Носите модные джинсы. Носите больше черного. Носите берет.

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Choose a look that will make you stand out in a crowd. Consider these ideas for creating a wild look:  Get a blunt cut from your stylist and ask him or her to add bangs. Arrange your hair into dreadlocks if that works for your hair type. Dye or streak your hair with a unique color. If you're wary of making a major change to your hair color that you can't undo, then use a temporary dye. If your hair is braided or dreadlocked, one or two strands dyed a bright color will really pop. When adding a streak to your hair, having it closer to your face will have the biggest impact.  Back comb or "tease" your hair with a brush and some hairspray to give it volume. While most people who tease their hair today hide the knots with unteased hair, a popular "artsy" look is to make your back combing look obvious. Stop straightening or curling your hair. Let it return to its natural state. Choose a style that defies gender stereotypes. If you're a girl, go with extremely short hair. If you're a guy, grow your hair long. You can pierce your eyebrow, your lip or your nose for dramatic effect. Gauged earlobes are another popular piercing choice. Just remember that, unlike most other types of piercings, earlobe stretching is likely to be permanent. If you want something more subtle, pierce your ear cartilage. Tattoos themselves are an art form, and having a few may show off your creative side. If you consider your body a canvas, you might want to get tattooed in a way you find meaningful. Don't be thoughtless about it, though; you don't want to get a tattoo you'll regret.  If you are a visual artist, consider drawing your own design for your tattoo artist to use. The modern artist stereotype often includes full sleeves and/or neck tattoos. If you don't want to commit to the artist look for life, try temporary tattoos instead. You may want to grow out your facial hair or change your other shaving habits. Do what you want, and don't conform to social pressure. Shaving is a personal choice. Some artists shave, and some don't....


Измените расположение экрана. Скорректируйте расстояние до монитора. Скорректируйте яркость и контраст. Почистите экран. Скорректируйте освещение. Уменьшите количество бликов. Замените монитор. Переместите свои рабочие материалы.

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The angle at which you look at your screen can affect the amount of strain on your eyes. Start by adjusting your screen position to slightly lower than eye level.  Specifically, the top of the screen/monitor should be aligned with your eyes, when looking straight ahead. Try tilting the screen/monitor at different angles and heights while you're sitting there and it may help reduce eye fatigue. This angle keeps your neck in a more natural position and results in less work for your eyes. Try to position your face as far as you can from the monitor: 20-40 inches or 50-100 cm is about the right distance.  This may seem like it will make your eyes work harder, but eyes are relaxed at this distance. You may a need larger screen or bigger font sizes to read your screen at this distance. Turn down the brightness, turn up the contrast. This will make your screen easier on the eyes.  Screens that are too bright are hard on the eyes. When there's not enough contrast between blacks and whites on your computer screen this is also hard on your eyes. This is because they have a harder time distinguishing between different items. This can add to eye strain. Cleaning your screen removes electrostatic particles that may be emitted from the computer screen. These particles can push dust toward your eyes, causing irritation and strain. Cleaning your screen can also reduce glare. Wipe down your screen daily with an anti-static solution sprayed onto a cloth. You should try to create an environment that has lighting similar to that of your monitor. The ideal workspace will have soft lights, limited natural light, no fluorescent lighting, and surfaces that don't reflect too much light.  It is important to get the right amount of lux or light that passes through a surface.  Lux is the standard unit of illumination. For ordinary office work you should illuminate the room at about 500 lux. The packaging on your light bulbs should help you select the right amount of light regarding lux. Switching your bulbs and adjusting window blinds...


Измените рацион питания. Подумайте о нетрадиционных способах лечения. Измените свои повседневные привычки.

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There is some evidence that changing your diet and taking nutritional supplements can help manage the symptoms of IBD. Your doctor may suggest changing your eating and nutritional habits along with other medical therapies.  Your doctor may suggest a feeding tube or nutrient injections to help your bowel rest and reduce inflammation.  Your doctor may also suggest a low-residue diet of foods that will not cause a blockage in your bowel. Low-residue foods, which are low in fiber include yogurt, creamy soups, refined white breads and pastas, and crackers. You’ll want to avoid raw fruits and vegetables, nuts, and whole grain products.  Your doctor may also suggest taking iron, calcium, Vitamin D, and Vitamin B-12 supplements to help replace nutrients lost as a result of the symptoms of IBD.  Eating small meals that are low in fat and not high in fiber may help with the symptoms of IBD. Drinking plenty of liquids can help alleviate the symptoms of IBD. Water is the most optimal choice to help keep you hydrated. While most haven't shown much benefit, they have had positive results for some. Talk with a doctor before trying any herbal or alternative therapies. Recent studies have shown that alternative therapies such as consuming more soluble fiber or probiotics, drinking peppermint oil teas, or trying hypnotherapy and cognitive behavioral therapy are effective at helping some patients minimize the symptoms of IBD. Making changes to your lifestyle habits can help manage your IBD. From quitting smoking to avoiding stress, these changes may help alleviate your symptoms.  Smoking may make Crohn’s Disease worse, and those who smoke are more likely to have relapses and need repeat surgeries. Reducing stress may also help alleviate the symptoms of IBD. You can reduce stress through regular relaxation and breathing exercises or meditation. Regular and even gentle exercise will not only help reduce stress, but may also help normalize bowel function. Speak to your doctor about the best type of exercise to manage your IBD.


Измените реестр. Введите имя ключа и нажмите «Найти далее». Измените значение ключа. Нажмите «OK», чтобы сохранить внесенные изменения.

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The Registry contains two basic elements: keys and values. If you know the key you want to edit, press Control+f to open the Find dialog box.  When you find the key, double-click it to edit the value data. Some edits may require a Windows restart to take effect.


Измените свое восприятие. Отвечайте остроумной фразой. Говорите уверенно. Демонстрируйте уверенность с помощью языка тела. Продемонстрируйте прохладную реакцию. Не реагируйте. Воспринимайте колкости как комплимент.

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Others can often perceive someone’s potential reaction to teasing by the way they act under pressure. If your perspective on teasing is the same as theirs—that it makes you get angry—then making fun of your quirks is what a bully is likely to do. But if your perspective is indifferent towards teasing, you may find that bullies don’t think you’re much fun—and they’ll leave you alone. Instead of engaging with the bully and teasing them back, wait until they are done taunting you throw and a one-liner at them before walking away. After saying your line, shrug, turn on your heels, and walk calmly away. This displays that you aren’t easily ruffled, making you a boring target. You can try one-liners like these:   “Thanks for telling me that.” “Oh, I thought I was cool.” “So what’s your point?” Try to keep a sincere tone of voice instead of a sarcastic or angry tone, as this might display your irritation and perpetuate the teasing. Using a confident tone of voice displays your refusal to back down to the teasing. Don’t sound like you are going to cry; don’t sound like you are angry or upset; and don’t whine. Instead—even if you’re shy—raise your voice so that they can hear you and make your tone even and strong.  A shaky voice is also an indicator that the teasing has worked to upset you. Looking as strong as you sound is also important. You can communicate your inner confidence—or look like you have inner confidence, even if you don’t feel it—by using body language to your advantage. Things like gesturing when you talk and having good posture help your body take up more space, making you actually feel confident.  Make sure that your posture is assertive. Stand with your feet firmly planted on the ground, your arms hanging down at your sides, and your hands relaxed. Maintain eye contact with the bully and keep your face relaxed. You might even want to smile a little, since this demonstrates assertiveness.  Try power posing for extra confidence. Standing in a powerful position can increase your sense of well-being...


Измените свое отношение к питанию. Исключите дрожжи из своего рациона. Соблюдайте диету совместно с другом. Проконсультируйтесь с диетологом.

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The primary thing to keep in mind is that you will be focusing on eating completely fresh foods — nothing fermented, nothing baked, nothing fungal, and nothing that is likely to have attracted any growths. While there is more to it than that, this overall mental attitude can help you make decisions when you come across a new food. Don't have an "I can't have that" attitude; have an "I choose not to have that" attitude! Think of your food not as a treat for your mouth but fuel for your entire body, and choose things that will be pleasing for every part of a healthy you. Mentally associate positive health and feeling good with the foods that are beneficial, and remember the consequences of the foods that are off-limits. If you think a yeast-free diet may be more healthy for your body type overall, try working toward taking yeast out of your diet for good.  Rather than thinking about specific foods that are or aren't allowed, imagine creating a diet that will serve your body most effectively. Gluten-free diets have become more popular among a wide range of people, but it has been suggested that some of those cases may actually be yeast allergies, since the two show up in many of the same places. If you have tried a gluten free diet that works some of the time but not always, it may be worth investigating where the two differ. Mutual support is a great way to keep a project in the air, and a healthy diet will benefit anyone. Even if you are not eating exactly the same food, congratulating one another and reminding each other what's off limits is more useful than you might think. It  can keep you motivated and help you hold yourself accountable.  Planning meals in advance can keep your momentum going. Two people are better than one since there will be back-up if either of you starts to fall off the wagon, and preparing food will be a motivating force.  Eating together is a positive social interaction. Certainly not everyone will have the time to spend every meal together, but even checking in on a regular basis...


Измените свои пищевые привычки. Занимайтесь спортом. Избавьтесь от вредных привычек. Почаще показывайтесь врачу.

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One of the main ways you can reduce the effects of an enlarged heart and help combat the underlying causes of the condition is through diet. You should eat foods low in saturated fats, sodium, and cholesterol. You should incorporate more fruits, vegetables, lean meats, and healthy proteins into your diet.  You should also drink 6-8 8 ounce glasses of water a day.  Try eating more fish, green leafy vegetables, fruit, and beans to help lower your cholesterol and sodium levels and reduce your blood pressure. You can also ask your doctor for a diet plan that is best suited for your particular situation. Put more physical activity into your daily routine. Depending on what underlying condition you have, your doctor may recommend different kinds of exercise. He may suggest light aerobic and mild cardiovascular exercise such as walking or swimming if your heart is too weak to take too much stress.  He may also suggest your do more intense cardio and strength training such as bike riding or running as you get stronger or if you need to lose a decent amount of weight. Always consult your doctor before undertaking any physical activity, especially with a heart condition. Combining eating right with exercise will help you lose weight, which is very beneficial for many of the underlying causes of an enlarged heart. There are certain bad habits you should avoid or quit all together when you are diagnosed with an enlarged heart. You should quit smoking immediately because it adds strain to your heart and blood vessels. You should also avoid drinking excessive amounts of alcohol and caffeine because they make your heart beat in an irregular rhythm and put a strain on the muscle. You should also try to get at least 8 hours of sleep a night in order to help regulate your heart beat and replenish your body every day. As you go through your recovery, you need to see your doctor often. This way, he can keep a close watch on the state of your heart and let you know if your condition is better or worse. Your physician will also be...


Измените свои представления о темноте. Представляйте свою кровать безопасным местом. Не стесняйтесь своих страхов. Делитесь с другими людьми. Обратитесь за помощью.

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One of the reasons you may be afraid of the dark is because you feel that darkness is evil, awful, darkly mysterious, chaotic, or any other number of negative things. However, if you want to start embracing the darkness, you have to work on forming positive associations with it. You can think of it as calming, cleansing, or even comforting like a thick, velvet blanket. Work on changing your perception of the dark, and you’ll soon be able to embrace it. Write down all of the things you associate with darkness. As silly as it may sound, you should cross them out or tear up this piece of paper. Then, you should write down new, more positive associations. If this feels too corny, you can say it aloud instead. People who are afraid of the dark are usually afraid of their beds, because they think of them as a place that makes them vulnerable to harm. If you want to change your perspective about the dark, then you have to think of your bed as a source of comfort and protection. Look at it as a place where you look forward to being, not a place you dread. Use comfortable blankets and spend time relaxing in your bed, doing things that make you more eager to sleep in the bed at night. Spend more time reading and feeling at home in your bed. This will help you feel happy to be there at night. Many adults have admitted to being afraid of the dark. No matter what age you are, there’s no need to be embarrassed about your fears; everyone has one fear or another, and you should be proud of yourself for being honest and open about yours. Instead, feel proud of yourself for admitting that you have a fear and that you want to take steps to tackle it. In fact, one study showed that up to 40% of adults admitted to having some kind of fear of the dark. The more open you are about your feelings, the sooner you’ll be able to tackle them. Talking openly to other people about your fear can help you feel more support and comfort as you try to get over it. Also, talking about it may lead you to find that other people share your fear and...


Измените свои привычки питания. Следите за своим весом. Бросьте курить Носите удобную одежду. Запивайте лекарства достаточным количеством воды. Спите с приподнятой головой.

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If you are afflicted by esophagitis, you should consider how your diet is contributing to the condition. Making some changes to your diet may help you overcome your esophagitis. Try the following strategies:  Eat several small meals during the day. Eliminate chocolate, mints and alcohol. Don’t eat any foods that give you an allergic response. Avoid foods high in acid and other foods that trigger your heartburn. Avoid stooping over or bending immediately after meals. This increases the pressure in the stomach and triggers reflux. Wait for at least three hours after eating to lie down or go to bed. Too much excess body weight can contribute to pressure on your abdomen. Talk to your doctor to determine a healthy weight for your body frame. Maintaining this weight will reduce pressure on the stomach and the lower esophageal sphincter. . Smoking can contribute to your chances of developing esophagitis. Give up smoking by making a plan to quit and using products to help you quit (such as nicotine gum or a nicotine patch). When your clothes are too tight, you may be putting added pressure on your stomach and lower esophageal sphincter. Go for clothes that fit properly or slightly loosely. Find pants that fit your waist comfortably instead of pants with a tight waistband. Taking medications without drinking plenty of water with them can cause irritation to the lining of the esophagus and trigger esophagitis. Some of these medication include tetracycline, doxycycline, alendronate, ibandronate and vitamin C. Take all medication with plenty of water to reduce the irritation to the esophagus. When you elevate the head of your bed, your head will be higher than your chest, causing acid to stay in your stomach. Place wooden blocks under the head of the bed to elevate it. Do not use pillows to elevate your head. This causes you to bend in the middle, both increasing the pressure on the abdomen and increasing the potential for back and neck problems.


Измените свой внутренний диалог. Создайте позитивное самовосприятие. Занимайтесь спортом. Ходите по дому в кружевном нижнем белье.

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To be sexually confident, you must feel confident on the inside. Turn your negative thoughts about body image or self-worth into positive thoughts. Tell yourself things like, “I am hot”, “I can do this”, and “I am beautiful”. When you have a negative thought, immediately try to spin it into a positive thought. For example, if you look in the mirror and think, “I hate my body”, try instead to find something that you do enjoy or take pride in about yourself, such as “I have such beautiful eyes" or "My legs carry me around each day”. You have to look at your body and be happy with it in order to develop sexual confidence. Look at yourself in the mirror naked and show yourself compassion. Accept yourself for who you are and tell yourself that you are beautiful.  Think about what a friend or admirer would say about your body. It's unlikely that this person would be as critical as you. Try to look at yourself through a supportive, self-compassionate lens. Your friends wouldn't judge you, so neither should you! Be hygienic and dress in clothes that make you feel good about yourself to promote a positive self image.  Be naked as often as possible. The more you can do it, the more comfortable you become with your body. Being more at ease with your body is the ultimate form of self-confidence. Exercise has numerous benefits including boosting your body image, fighting disease, reducing stress and increasing your overall happiness. Exercise releases hormones that make you feel happy, which can help boost your self esteem. Exercising will make you feel strong and fit, and help you to feel more sexually confident. You can easily create unique ways to fit exercise into your daily schedule by using your imagination. Walk or bike to school or work, if it's not too far away. Join a sport or group fitness class. Grab a volley ball and ask your friends to meet you at the beach for volleyball on weekends. The possibilities to get your body moving are endless. Lingerie is made to make you look sexy by accentuating the natural...


Измените свой образ жизни. Предложите физическое утешение. Развлеките кролика. Предложите кролику угощение. Обратитесь к ветеринару.

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Your rabbit is a fragile animal and is easily scared. Your voice or the screams of your children might be interpreted as a danger by the animal. Rapid movements are often mistaken for a predator's attack.  Never scream at the rabbit. It will be terrified and may mistrust you in the future. Some rabbits liked to be carried, others hate it. If you can't make your animal relaxed in your arms, leave him/her alone. If it's essential to pick the rabbit up, such as to remove it from harm, then hold the rabbit in a towel to avoid getting your arms scratched and to help the rabbit feel safe. Rabbits are easily overwhelmed if there are too many people in the same room. Avoid loud music and flashing lights. Your rabbit needs peace and quiet. On the other hand, if your rabbit is scared, play some calming classical music. This will help them to calm down and feel more at rest. Gently hold your rabbit and pet it. Stroke the rabbit's head on the top, near the base of its ears. Keep your fingers at the top of the rabbit's head so it cannot nip you. Speak to the rabbit soothingly and kindly.  Try to establish a regular routine of petting and talking to your rabbit. Remember that some rabbits dislike being stroked on the nose, belly or underneath their chin. Covering the rabbit's eyes can help reduce fear. While stroking the rabbit, gently cover its eyes with your hands. However, some rabbits don't like this. If your rabbit doesn't quiet down after a few minutes, slowly remove your hand. If your rabbit is scared from loud noises around you, cover your rabbit's ears with your hand while stroking him/her or covering his/her eyes. If your rabbit is nervous, give it its favourite toy and play hard. Agitation can be a sign of boredom or lack of intellectual stimulation.  Give a piece of rabbit wood bought at the pet shop. Your animal will be very tempted to chew it and it's excellent for its teeth. If the rabbit doesn't show any interest for the game, stop after a few minutes and look for what's stressing it. Bunnies can rarely...


Измените свой привычный распорядок дня. Будьте внимательны, когда находитесь в обществе. Не занимайтесь спортом в одиночку. Изучите методы самообороны. Защитите свой дом. Будьте осторожны, открывая дверь.

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Change up your daily routine and do your best to avoid getting into any pattern. Take a different way to work and leave at different times, find other places to get your coffee, or switch around the days of your exercise class. Don’t bury your head in your phone, or listen to music with headphones on while out in public. Remember the saying, “There’s safety in numbers,” so ask friends or family to accompany you places if necessary.  Don’t walk alone at night. Ask your friends to walk you to your door. Make sure you have all your belongings with you. Be conscious of remembering your wallet or jacket, for example. Join a gym or start running or biking with a group. Exercise only in well-traveled, well-lit areas.  Do not wear headphones. Carry a self-defense item, such as pepper spray, with you. Find friends to work out with. For example, if you’re a runner, recruit one of your friends to train for a race with you. Knowing how to defend yourself in the event of an attack can help you feel more powerful and prepared. You can also learn ways to be more aware of your surroundings.  Take a self-defense class. You can often find self-defense classes at fitness centers, community centers, colleges/universities, or at local martial arts studios. Carry a self-defense item, such as pepper spray, with you, and make sure you know how to use it. Consider asking a police officer what self-defense tools they recommend. Take measures to keep protect your home and keep yourself safe while in it. Inform trustworthy neighbors of your situation so they, too, can keep an eye out for suspicious behavior. Some measures you could take include:  Keeping doors and windows locked, even when you’re at home. Keep the curtains closed. Giving a spare key to a neighbor instead of hiding one on your property. Installing a security camera or security system around your property. You may wish to stop answering the door entirely unless you are expecting someone. Don’t worry about being impolite: It’s better to be rude and safe.   Ask friends or...


Измените свой распорядок дня. Поговорите с друзьями. Заблокируйте свою бывшую. Двигайтесь дальше.

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If your ex-girlfriend sees you all the time, it will be hard for her to get over you.  Alter your daily routine to minimize your risk of seeing her.  If you know, she goes to a particular grocery store, go to a different one.  Try out a new bar over the weekend if you think she might be visiting the one you usually go to. Watch out if she randomly shows up at the new places you’ve decided to go.  She could be stalking you. If you have mutual friends with your ex, let them know that you’re trying to keep your distance from her.  Don’t say anything negative about her, just make sure your friends understand that you shouldn’t be around her.  You don’t want them to invite both of you to the same events.  Say “Things with my ex-girlfriend are a bit strained at the moment.  I think it’s best that we not be around each other.  Please don’t ask us to hang out at the same time.”  If they don’t respect your request, it might be wise to find new friends.  Never ask your friends to choose sides.  You’ll only escalate the situation and invite them into your drama. Never say anything derogatory about your ex to your mutual friends.  It will likely get back to her and give her ammo for the next time she attacks you. If your ex-girlfriend tries to recruit your mutual friends to spy on you, drop those friends immediately. Make your ex-girlfriend unable to contact you by phone or by social media.  If your ex-girlfriend tries to contact you from another number, block it too.  The method for blocking people varies from phone to phone and from social media site to social media site.  Be thorough.  Block your ex anywhere she might try to contact you.    To block a number on an iPhone: tap “Settings,” tap “Phone,” tap “Block,” tap “Add New” and then choose the information of the person you want to block from your contacts. To block someone on Facebook: go to “HELP & SETTINGS,” click on “Privacy Shortcuts,” click on “How do I stop someone from bothering me?” Type the name of your ex in the text box then click “Block.” If your...


Измените свой рацион питания. Поддерживайте физическую активность. Поговорите с близкими людьми.

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A diet designed to boost endorphins and other mood enhancing chemicals can help the withdrawal process in addition to the emotional effects of ending an addiction.  High-quality proteins are important. You should aim to get in 20 – 30 grams of protein three times a day. Opt for lean proteins like chicken, fish, and turkey.  Consume a variety of fruits and vegetables as well as heart healthy fats that are found in olive oils, canola oils, avocados, and nuts.  The consumption of sugar and processed foods should be limited, if not cut out altogether.  Make sure to drink a lot of water. The rule of thumb is to drink eight 8-ounce glasses of water  (1.9 liters) a day, but if you're detoxing from Suboxone you might need to drink a bit more. Daily exercise can boost endorphins, causing a more positive mood overall. This can lessen the psychological symptoms of withdrawal and help you stay focused on your commitment to a healthier, happier existence.  Exercise boosts mood, improves sleep, reduces pain and promotes good overall well-being. Strive for 30 to 60 minutes of vigorous exercise a day.  How you choose to exercise is up to you, but know that people generally stick to exercise routines if they engage in behaviors they enjoy. If you enjoy long walks at night, incorporate a brisk daily walk into your routine. If there's a sport you enjoy, like tennis or softball, try to join a league in your area or find a friend to join you for a tennis match a few times a week. Talk to friends and family members whom you trust and explain your situation to them. Ask for their support during your recovery and have a few good friends you can rely on when you're having rough days.  Community is incredibly important to an addict's recovery. In a study on rats, researchers placed some rats in groups and some rats alone in a cage. The rats were presented with a choice of two different water bottles. One was laced with cocaine and the other was normal water. In both groups, rats tried both kinds of water; however, it was only the rats...


Измените свой рацион, чтобы помочь легким сопротивляться воздействию загрязнителей воздуха. Увеличьте потребление продуктов, богатых витамином А и бета-каротином. Ешьте продукты, богатые витамином С. Увеличьте количество витамина Е в вашем рационе. Увеличьте содержание селена в вашем рационе.

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Some studies have been conducted that indicate certain vitamin-rich foods can help your body to be more resilient. These changes in diet pose no increased risk for other diseases, and they may protect against cancers. These nutrients assist the formation and maintenance of mucous membranes that line the nasal passages and intestinal tract, making them more resistant to infection. Good sources include margarine, butter, sweet potatoes, carrots and liver. This vitamin helps to form connecting substances and strengthens blood vessels, helping you to heal faster. Good sources include oranges, strawberries, mango, grapefruit, broccoli and papaya. This nutrient protects against cell damage, increases the oxygen supply to cells and thus, strengthens the immune system. Try leafy green vegetables, whole grain cereal, egg yolks, butter and vegetable oils. Selenium protects against free-radical damage to the liver and lungs that can lead to cancer. Eat eggs, onions, garlic, whole grains and fish.


Измените свой режим тренировок. Смените обувь. Временно перейдите на другие упражнения. Сбросьте вес, особенно если вы страдаете ожирением. Прервите занятия спортом и отдохните.

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Shin splints are often caused by either running (or walking) too much uphill, on uneven terrain or on particularly hard surfaces such as asphalt or concrete. As such, try altering your course and changing the type of surface you run or walk on — switch to grass, sand or a rubberized athletic track, for examples. Alternatively, cut down on your mileage and the number of times your workout per week. Over-pronation (the rolling in of ankles) and flat feet are risk factors for getting shin splints. Poorly fitting or excessively heavy shoes can also contribute to the development of shin splints. As such, wear stable, lightweight footwear that suits your sport or activity. Aim for no more than a 1⁄2 inch (1.3 cm) heel. If you're a serious runner, replace your shoes about every 350 to 500 miles (560 to 800 km) or 3 months, whichever comes first.  Remember to always tie your shoes tightly because loose shoes or flip-flops puts more strain on your foot and lower leg muscles. Get fitted for your shoes by a shoe salesperson late in the day because that's when your feet are at their largest, usually due to swelling and slight compression of your arches. If changing your routine and footwear doesn't make a positive impact on your shin pain, then consider switching to an entirely different activity that may be more "friendly" to your shin muscles, such as swimming, cycling or rowing. Then after the shin splints resolve (perhaps in a matter of days or a few weeks), slowly reintroduce running, walking or dancing back into your routine.  Swimming burns more calories than walking or jogging because most swimming strokes require the use of all your body's muscles. Lifting relatively heavy weights with your upper body is a good alternative, and it also burns more calories than cardiovascular exercise. Weight loss may help prevent shin splints as there's less pressure put on the bones and muscles of the lower leg. For most women, consuming less than 2,000 calories daily will lead to some weight loss every week even if you're only...


Измените свой стиль. Перестаньте рассказывать о своих привычках и предпочтениях. Перестаньте делиться сокровенными мыслями. Обозначайте свои мысли, стиль и предметы. Создайте новый круг общения без вашей подруги. Попробуйте немного отдалиться от подруги-подражательницы.

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If you find your friend is copying the way you dress or other aspects of your personal style, switch things up a little bit. This might show your friend that it’s okay to embrace different styles. Maybe she'll even experiment with different styles on her own. If your friend is wearing the same fashions and hairstyles as you, don't give them the information she needs to continue copying you. This might push her in the direction of developing her own style.  Suggests places and styles that might encourage her to develop her own style. Be vague about where you get your stuff. Don't go shopping with your friend. If your friend hasn’t really taken other cues from you, hold back a little bit. Don’t share everything that you think and feel. Especially don’t share the things that you think she might try to make her own. This will hopefully encourage her to think for herself and to embrace her own uniqueness and individuality. Some of the worst copycats will try to steal your creations and make others think that they are her own. There are a number of things you can do to avoid this problem.  If your copycat is the one who steals your writing and art, sign it and date it. If your friend copies your room styles and belongings, be creative. If you want to, buy stuff and wear stuff they won’t be able to find. But don’t let this go too far, you don’t want to lose your own unique style. Announce ideas or anything you’ve produced on social media so that everyone knows who is responsible for them. Part of the problem you have with your copycat might be the fact that you share the same social circle. This could lead to a series of problems, including your copycat wanting to date the same people as you or steal your crush. But if you create a social circle independent of your copycat, it will be much harder for her to imitate you and steal your show.  Rely on friends and family from different parts of your town or community to introduce you to a different social group. If your copycat and you go to the same school, find some...


Измените свою точку зрения. Дышите глубоко. Отвлекитесь. Сосредоточьтесь на положительных аспектах.

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Remember that generational gaps can cause issues in communication. When there is a big difference in age, there can also be significant differences in opinions and and views.Try to be respectful of the elderly person's view point. Shift your perspective to try to see where they are coming from. Asking questions can be a great way to help you change your perspective. Getting more information can help you understand the elderly person's point of view. Sometimes it can be very frustrating to deal with an irritable person. It can even feel like nothing you do is right. Often the best thing you can do is just to calm yourself down and mentally reset. Practice deep breathing. Take several lengthy inhales, and take measured exhales. This will lower your heart-rate--and your stress level. It can sometimes be very useful to take a time-out from a frustrating situation. If you feel like the other person's cranky nature is negatively affecting you, it is normal to feel like you need a mental break. Taking a step back can allow you to calm down and return to the conversation when you are mentally refreshed. Remember that you are interacting with this person for a reason. Chances are that there is something that you like about them. For example, maybe it is your elderly aunt who is routinely cranky. Try to focus on remembering the fun you used to have making Christmas cookies with her. If the irritable person is a fairly new acquaintance, it might be a little harder to think of something positive. Try to find a detail that is positive. For example, if the cranky person is your neighbor, maybe focus on the fact that they never have noisy parties.


Измените соответствующим образом ее диету, если это необходимо. Расспросите вашего ветеринара о кесаревом сечении. Обзаведитесь родильным ящиком. Держите все другие необходимые предметы на расстоянии вытянутой руки к беременной. Узнайте до родов, сможет ли ваш ветеринар оказать экстренную помощь. Отслеживайте первые признаки схваток. Подготовьтесь к появлению щенков.

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For most of the pregnancy, the female should maintain the same well-balanced, high-quality diet as prior to the pregnancy. Once she begins putting on weight (around the final five weeks of the pregnancy), then adjust her diet according to the weight gain. This can mean up to 35-50 percent more daily food in the final days before whelping. Introduce the increased food in the form of more frequent, smaller meals rather than simply adding more food at standard mealtimes. Problems with whelping are so common with English bulldogs that it's usually appropriate to plan an elective C-section. In fact, your veterinarian should provide a full examination of your bitch to clear her for free-whelping (natural birth) before you even consider foregoing a C-section. Consult with your vet about the ideal date to perform the C-section based on when you mated the bulldogs and schedule the procedure well in advance. Also, check in advance that your vet will perform an elective C-section. You should start getting your bulldog accustomed to a whelping box several weeks before the expected due date of the litter. Provide a roomy box with low sides. Line it with plenty of newspaper and provide a small shelf that the puppies can roll under to avoid getting rolled on by the mother.  Place the box in an environment that is warm, dry, quiet, still, and away from other dogs. It is entirely normal for the female to begin nesting in the lined newspaper as she becomes accustomed to the whelping box. Even if you have planned a C-section with your vet, it is beneficial to allow the female to nest in a whelping box. You should keep several other items on hand to prepare for when your bulldog goes into labor. Have a heat lamp or heating pad with a low setting, feeding bottles and puppy-suitable artificial milk (in case the mother rejects the puppies), and lots of clean towels and bedding. You should also keep clean scissors if you need to cut the umbilical cords, unwaxed dental floss to tie off the puppies’ umbilical cords, and iodine to...


Измерьте вашу лужайку. Покупайте дерн в местной фирме газонного сырья. Назначьте время доставки так, чтобы вы могли уложить дерн в тот же день.

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Use a measuring tape to measure the length and width of the lawn. Multiply the two together to get your lawn's area. Try to get exact measurements so you purchase the right amount of sod. Too little sod will result in an uneven-looking lawn that doesn't grow in as healthy as it should. Too much sod can get very expensive, since it usually runs about $0.40 per square foot. If your lawn is not rectangular, sketch your lawn and divide it into rectangles, triangles, or other easily measured sections. Find the area of each section and add them all together. Choose a company that other people in your area have used before with successful results. The company should provide you with a few different options as to what type of grass will do well in your region. Don't be tempted to order from a faraway place just because it showcases beautiful grass on its website; chances are, the grass won't establish well in your climate. Choose a good company and talk with sales representatives to make a smart choice about what grass to grow.  It's best to choose a grass that's native to your area. This way you can ensure it will grow well in your climate. Cool season grasses (grasses that grow fastest in the spring and fall) like Kentucky bluegrass, perennial ryegrass, tall fescue, and fine fescue grow best in the northern US states, where the winters are cold and the summers are hot. Warm season grasses (grasses that thrive in very hot weather) like Bermuda grass, centipedegrass, St. Augustinegrass, bahiagrass, and zoysiagrass, grow best in the southern states and subtropical regions. When you're deciding which grass to get, take use into account as well. Do you plan to walk over your grass frequently, and play sports or have parties on the lawn? Or do you just want a pretty lawn to gaze upon from the window? Some varieties are sturdy, some are soft, some are high maintenance, and some are more colorful than others. Tell the sales representative what you're looking for. Ask the representative whether they cut and deliver their...


Измерьте диаметр цилиндра газлифта. Купите отрезок трубы ПВХ. Распилите трубу вдоль Защелкните трубу на цилиндре газлифта. Добавьте дополнительные кусочки трубы, чтобы отрегулировать высоту стула.

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Pull down the plastic skirt cover the extendable, metal cylinder. Estimate the diameter of the cylinder by holding a ruler across it horizontally. Also measure the length of the cylinder when the chair is at the perfect height. You shouldn't need an exact measurement, but you can calculating the diameter from the circumference if you prefer to be precise. This pipe will fit over the pneumatic cylinder of the chair. It should be about the same size as the cylinder diameter, or slightly larger. Pipe 1.5 inches (3.8 cm) in diameter works well for most models. Buy enough straight pipe to extend from the wheel base of your chair to the seat, when the chair is at the preferred height.  The pipe does not have to be in one piece. It may be easier to work with in smaller pieces, although you can easily cut it yourself at home. One user reports using a tall stack of plastic shower rings instead of PVC pipe. These are even cheaper and easier to install, but they may not be sturdy enough to support your weight. Try at your own risk. . Secure the pipe in a vise. Use a hacksaw or back saw to cut through the pipe from tip to tip, but only on one side. The end result should be a pipe with a slit in it, not two half-pipes.  Wearing a mask or respirator is recommended while cutting PVC to avoid inhaling irritating particles.  If you do not have a vise or cutting tools, just leave the pipe intact and remove the chair's wheels so you can slide on the pipe. In most cases, you can remove the wheel base by pressing a retaining clip on the underside with a screwdriver. Pull the chair's plastic skirt up or down to reveal the metal cylinder. Push the slit side of the PVC pipe against the cylinder to snap it around the cylinder. It should now hold the chair in place, preventing it from sliding down. If you're having trouble snapping the pipe on, saw it into shorter pieces and try again. If the chair is still too low, raise it and snap on another piece of pipe. You will not be able to lower the chair again without removing the pipe, so...


Измерьте длину имеющейся у вас ленты пайеток. Отрежьте необходимый вам отрезок ленты. При работе с очень длинным отрезком ленты сначала приколите ее в нужном месте. Нанесите на тыльную сторону ленты полоску горячего клея. Аккуратно придавите пайетки к ткани. Позвольте первому наклеенному отрезку ленты полностью высохнуть, прежде чем клеить следующий отрезок.

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Use a rule to see how long your strip of sequins is. If you need a specific length, draw the placement onto the garment or fabric using tailor's chalk or an invisible marker. If you want to make a design from the sequin strip, draw it onto the fabric first. This will help you in position the strip accurately when you glue it down. Try to have extra length of sequin strip. This way, you can make sure you won't run out and need to add a second strip which could discontinue the design and look unprofessional. You can always trim away excess sequin strip when you're done. Take a sharp pair of fabric scissors and trim the ends of the strips. Take care not to cut yourself. Fabric scissors will keep you from bending the sequins out of shape. Keep your fingers near the end of the cut strip so that sequins don't fall off. If you ever need half a sequin, use sharp scissors to make a clean cut down the middle. Blunt scissors will bend the sequin rather than cut it. This can be useful to do if you're adding a strip that winds its way around a garment, such as a leotard or a dress. After you pin the strip down, you can glue it down in sections, flattening down as you go and removing pins. When joining strips, be sure to carefully align the ends so that they appear to keep running in a single strip. Using the hot glue gun, run a short line of glue along the back of the sequin strip. Work in small amounts so that it doesn't dry before you can place the sequin strip down. Working in small amounts also gives you more flexibility to move your sequins around.  To keep the strip from sliding, hold the ends in place for about 10 seconds or so before letting go. You may also choose to dab the fabric itself, running the glue across the place you’d like to attach the sequin strip. Use your fingers or tweezers to hold and work with the strip. Carefully press down on the line or design you've made on the garment or fabric. Press the sequin strip in place for about 15 seconds to give it a chance to set.  If glue oozes out from the...


Измерьте длину тела рыбки. Проверьте состояние плавников петушка. Оцените цвет вашей рыбки.

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Normal adult bettas are usually around 3 inches (7.6 cm) in length. Hold a measuring tape up to your fish's tank and see how long it is. If your betta is less than the average, your betta is most likely a juvenile. It can be hard to measure a betta exactly. In most cases, it will be enough to simply get an estimate by holding up a measuring tape against the glass. Be patient since most healthy bettas do not stay still often. Adult bettas have nice and beautiful flowing fins. If your betta has this characteristic, this is a good sign that it is an adult. If it has tiny fins, then it is either a juvenile or a baby.  Make sure you know the sex of your betta. Female bettas never get long, flowing fins like the males do. Don't confuse normal wear with injuries from diseases. Crowntails naturally have 'torn'- looking fins. In general, young bettas are vibrant and middle-aged bettas are slightly faded. The color of the scales of an older betta will be slightly faded and muted.


Измерьте лоб. Измерьте скулы. Измерьте линию подбородка. Измерьте высоту лица. Задайте себе три важных вопроса.

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Using a tape measure, measure across your forehead. Measure from the peak of one eyebrow arch to the arch-peak of the opposite eyebrow. Write down that number. Using a tape measure, measure the distance across your upper cheeks. Start and end at the bump below the outside corner of each eye. Write down that number. Using a tape measure, measure from the bottom tip of your chin to the bottom of your ears. Stop at the place where your jaw angles upward. Multiply that number by two. Write down that number. This is your “jawline.” Using a tape measure, measure from the center of your forehead (at your hairline) to the bottom tip of your chin. Write down that number. Using these measurements as a guide, ask yourself the following:  What is the widest part of my face? What is the shape of my jaw? How long is my face? Is it longer than it is wide, and if so, by how much?


Измерьте обхват груди. Измерьте ширину плеч. Измерьте обхват шеи. Измерьте длину рукава.

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Raise your arms out to the side and run the tape measure around your shoulder blades, under each arm and around the fullest part of your chest. Lower your arms and assess the measurement. Make the measurement snug, but not tight. Put both arms at your side and place the tape measure around your chest and both shoulders, just below where your collar bone ends. Feel with your finger to find the nub of your collarbone and make the measurement just below that point. Circle the tape measure around your neck and record the measurement. You want the tape measure down as close as possible near your collar line, just above your clavicle, not up around your throat. This will ensure that you receive an accurate shirt size. Allow one of your arms to hang straight at your side. Place the tape measure near the bottom of the back of your neck. Run the tape measure over the top of your shoulder and then down your straight arm to a point approximately one inch before you get to your wrist. You also may need to provide your coat in-sleeve measurement. Put the tape measure on the inside of your arm, slightly below your wrist. Pull the tape up into your underarm for the complete measurement.


Измерьте обхват талии и добавьте к нему 5 см. Чтобы рассчитать первый необходимый радиус для раскроя юбки, поделите мерку талии юбки на 6,28. Сложите отрез фетра пополам и найдите центральную точку сгиба. Изготовьте самодельный циркуль. Натяните бечевку и при помощи ручки начертите полукруг. Измерьте расстояние от своей линии талии до уровня на 5 см ниже колена. Настройте циркуль, чтобы начертить второй полукруг. В первую очередь вырежьте большой полукруг, а затем маленький.

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Making a circle skirt requires a bit of basic geometry, but it is easier than it might seem. First, you will need to measure your waist to get your skirt's waist size. Use a tape measure and then write down the measurement. Then, add two inches or 5.08 centimeters to this measurement. For example, if the waist measurement is 30 inches, the skirt's waist will need to be 32 inches. You are making the skirt's waist a little bit larger because you will need to bunch up the material. Write this number down. You will need this number to help you cut out the right size waist for your skirt. For example, if your skirt's waist is 21 inches, then your first radius will be about 3.34 inches. Use your marker or some tailor's chalk to make a mark on this point. You will be using this point to create half circles that will help you to mark and cut out the waist of your skirt. If your felt is black, or a dark color, try using a light-colored fabric pen or a piece of chalk. You will need to create a compass using a piece of string, a pen, and a pin. This will ensure that you cut out the waist in the correct measurement.  Take a long piece of string and tie it around a pen. Then, measure the end of the string extending from the pen. It will need to be the same length as your radius. For example, if your radius is 3.34 inches, then measure the string to this length. Tie a knot, do not cut as cutting the string will leave a frayed edge that the pin will instantly slip out of. This way you can use ONE string with three knots:  one knot to pin the string to the fold of the fabric, a second knot for the waistline circle, and third knot for the hemline circle. Waist and hemline knots must be at correct distance from center-top pin. Then, pin the end of the string to the mark you made in the felt. You will be using the pen and string like a compass to draw your circles. You might need to anchor the pin to the table with tape to keep it from dragging the fabric around as you draw the half-circles. Leave the fabric folded in half and...


Измерьте подрез, который необходимо выполнить. Нанесите полученные измерения на подрезаемый кафель. Подрежьте кафель по размеру. Подрезка под крепежные винты.

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Depending on the size and placement of your tile up to the outlet, you’ll likely need to make either an L-shaped cut from the corners of four tiles or a U-shaped cut closer to the centers of two. By attaching the outlet faceplate, you can easily measure the distance between the next closest tile(s) for the length and width up to the faceplate. Since the cut tile needs the faceplate to overlap it, add roughly an additional 1/4” to the measurement—enough so that the tile reaches under the faceplate but not so much that the tile runs into the outlet or mounting screws. Since you obviously can’t fit the uncut tile into the space to trace the measurement, you’ll have to copy the measurement onto the tile before cutting. Remember—measure twice, cut once. Using either a tile cutter or wet tile saw, cut the tiles along the measurements you have marked. Do not attempt to cut the tiles using a snap tile cutter, as this tool cannot make partial cuts. If you haven’t had to cut any tile for the project yet, then you can read Cut Tile for steps how. After cutting the tiles to fit underneath the faceplate of the electrical outlet, you may still need to cut a small piece away to fit around the screws securing the outlet to the electrical box. Mark the area that needs to be trimmed with a pencil, and use your tile snips to clear away enough material to accommodate each screw.


Измерьте радиус окружности в основании цилиндра. Найдите площадь основания цилиндра. Посчитайте общий объем цилиндра. Найдите сектор и сегмент круга. Определите площадь сектора. Найдите площадь треугольника. Вычтите площадь треугольника из площади сектора. Умножьте площадь сегмента на высоту цилиндра. Определите высоту заполнения.

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The region enclosed by the circle at the bottom of the cylinder is your bottom base surface (B). A radius is any line segment that runs from a circle’s center to its perimeter. To find the radius, simply measure from the mid-point of the cylinder’s bottom to the outside of the circle. A diameter is any straight line segment that passes through the center of the circle and has endpoints on the circle’s perimeter. For any circle, the diameter will be twice the radius. Therefore, you can also find the radius of the circle at the bottom of the cylinder by measuring the complete radius and dividing that number in half. Once you know the radius of your bottom base surface (B), you can calculate the area. To do so, use the formula B = πr2, using your radius as r and 3.14159 for π, which is a mathematical constant. You can now determine the total volume of the tank by multiplying the area by the length of the tank. The full formula for total volume of the tank is Vtank = πr2h. If you imagine a circle cut into slices, like a pizza, each slice is a sector. If a chord (a line segment that joins two points on a curve) cuts through that sector, it divides the sector into two parts: a triangle and a segment. This segment is important because to calculate the filled volume of your cylinder, you’ll have to find the area of a segment (by finding the area of the whole sector and subtracting the area of the triangle) and multiply it by the length of the cylinder. The sector is a fractional portion of the area of the whole circle. To find its area, use the formula shown above. Find the area of the triangle that was formed by the chord that cut through the sector. Use the formula shown above. Now that you have both the area of your sector and the area of your triangle, a subtraction will yield the area of your segment, D. When you multiply the area of your segment by the height, the product is the filled volume of your tank. The relevant formulas are shown above. Your final step depends on if the height, d, is greater than or...


Измерьте размеры вашей комнаты и дверных проемов. Измерьте размеры вашей мебели. Нарисуйте масштабный план вашей гостиной на миллиметровой бумаге. Вырежьте бумажные модели вашей мебели в том же масштабе. Попробуйте различное расположение на вашей бумажной карте.

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Using a tape measure and notepad, record the length and width of the room, including the dimensions of each wall if the space is not rectangular. Measure the width of each doorway or other entrance to the room, as well as the distance each door extends into the room when open.  If you do not have a tape measure, use a ruler to measure your foot from heel to toe, then walk heel-to-toe along each wall, multiplying the number of foot lengths by the measurement of your foot. Measuring your ordinary stride length and walking normally will provide a quick but less accurate number. If you plan to use the wall space for items such as large paintings or a wall-mounted television, measure the height of the ceiling as well. You do not need to measure the length of a door that opens away from the room. If you are arranging existing furniture, measure the width, length, and height of each one, or the length of each side for non-rectangular furniture such as corner sofas. Record this information carefully so you don't get the height confused another dimension. If you plan to purchase new furniture, read Selecting New Furniture, then return to this section. Refer to your measurements to create a map of your living room. Use your measurements to make it proportional: if the room's measurement is 40 x 80 (in any unit), you could make your map 40 squares by 80 squares, or 20 x 40, or 10 x 20. Choose the largest scale that will fit on your graph paper.  Include a semicircle for each door that opens into the room, showing how much room it takes up as it opens. The easiest useful scale to remember is 1 graph paper square = 1 foot, or 1 square = 0.5 meters if you are used to the metric system. Write your scale (e.g. "1 square = 1 foot") outside your map on the same sheet of paper so you don't forget it. If your room has a wall that isn't at right angles, draw the two walls that connect to it, mark the two points where that angled wall hits the other two, then draw a straight line between them. If your room has a curved wall, you...


Измерьте размеры порций. Считайте калории. Ешьте 2-3 порции фруктов каждый день. Делаете или покупайте соки. Делайте смузи. Употребляйте диетический белок и цельные злаки. Принимайте добавки. Пробуйте новые овощи. Добавляйте овощи в разные блюда.

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With any weight loss plan, it's important to measure your portion sizes.  If you overeat, even relatively healthy foods, you can gain weight.    Decreasing your portion sizes can be a fairly simple way of decreasing your overall calorie intake, which can result in weight loss.  When planning and serving your meals and snacks, follow these standard portion sizes: 1 serving of fruit is 1/2 cup or 1 small whole fruit, 1 serving of grains is 1 oz or 1/2 of a cup, 1 serving of lean protein is 3 oz, and 1 serving of low-fat dairy is 1 cup (milk and yogurt) or 2 oz of cheese.  If you do eat some vegetables, 1 serving of vegetables is 1 cup or 2 cups of leafy vegetables. Counting calories is another fairly simple way to lose weight.  Cutting out a few calories from each meal and snack may help you lose weight.  You can also try swapping out higher calorie foods for lower calorie foods to help decrease your total calorie intake each day.  Losing weight safely means only dropping one to two pounds per week.  In terms of calories, that equates to eating about 500 calories less each day. If you cut out more than 500 calories daily or are eating less than 1200 calories daily, you could be at risk for nutrient deficiencies.  Weight loss achieved with very low calorie diets is generally not sustainable long-term. Fruits and vegetables are one of the main sources of vitamins, minerals, and antioxidants in your diet.  Avoiding or minimizing the amount of vegetables you consume can minimize how many nutrients you get through the foods you choose.  Focus on consuming adequate fruit daily to maximize the nutrition content of your diet.  It's recommended to consume about two servings of fruit daily.  This equates to two pieces or two cups of fruit.  Each color fruit offers you a different nutrient.  Choose a variety of fruit and different colored fruits each day to maximize your intake of different nutrients.  Also, eat nutrient-dense fruits.  Although all fruit is a healthy choice, some fruits offer more nutrients than others. ...