Article in English: Much like the romantic picnic, the family picnic is made much more festive when a little forethought is used. Nothing spoils the fun more than not having a corkscrew or a fork when you need one!  Keep a "picnic" box. Load it with plates and napkins, plastic utensils, a spare bottle opener and corkscrew, plastic food containers, wraps, bags, and other non-perishables. Keep a copy of your favorite picnic recipes in the box, too. Picnics are fun, unless you are sitting on soggy or rocky ground, on a blanket that's too small, in the rain, with soggy paper plates.  If you are on the ground, make sure you pack pillows or chairs. If the weather is iffy, have umbrellas in the car. Make sure your blanket is big enough for your crew. If not, have enough for everybody to be able to spread out a bit. Lots of space is good, and it makes the ants work harder for their share. Have all your ingredients ready before the day of the big event. But prepare the food as late as possible, so that everything is fresh and delicious. If you're preparing things like macaroni or potato salad, make sure you keep them refrigerated so they don't spoil. Bring a softball, or a board game. Frisbees are fun, always. Have activities that everybody can be involved in. A family picnic has lots of opportunity for fun: running, playing ball, kicking your feet in the creek, or tossing the frisbee. In case that frisbee happens to whack Billy in the lip, though, bring along a little first aid kit. Some sun screen, bug spray, antiseptic wash, bandaids and gauze—nothing too complex. We've gathered a list of things you need for a picnic set out below. Copy this list to a word processor document and alter it to fit your needs. Keep it in your picnic box.

Summary in Russian:

Планируйте заранее. Думайте о комфорте не меньше, чем о еде. Посетите магазины заранее. Играйте! Позаботьтесь о безопасности. Проверьте список ниже.


Article in English: Much of a rabbit's body language is subtle and understated, but you may see him relax. A relaxed rabbit may lie on his belly with his back legs stretched out behind him. He may also squat with all legs tucked beneath him and his ears softly held against his head. A rabbit's ears are an early warning radar for danger, so ears in a neutral position indicate relaxation. Your rabbit might try to make himself as small as possible, pulling his head and neck into his body and generally trying to disappear. He'll also avoid making direct eye contact with the rabbit (or person) he is submitting to. A submissive rabbit is usually signalling to other rabbits in the warren that he is no threat. If frightened, your rabbit will press his ears hard against his head (trying to reduce his silhouette so a predator doesn't spot him) and his facial muscles will appear taut and tense. This has the effect of making his eyes appear to pop out of his head. This is similar to a submissive rabbit, trying to make himself as small as possible. Your rabbit will rapidly shake his head from side to side. He will also thump a hind paw against the ground to make a drumming sound. If really irritated, he may even lunge at another rabbit or you. These are fun actions to look for. Your rabbit may perform binkies, or happy hops and twists in the air. Your rabbit may also run around your feet, showing that he's thoroughly enjoying life. He may also move his jaw as if chewing. All of these actions show that your rabbit is enjoying freedom of movement and is happy.  If your rabbit isn't neutered, running around your feet may also indicate that your rabbit thinks you are an acceptable mate. Your rabbit might also lick your hands and face while he is being petted. This may be a sign that you are very special to him. He may even rub his chin on you, thereby marking you as its territory by leaving its scent. Your rabbit will give you plenty of clues that he needs your attention. These include: lightly nudging you with his nose, tugging on your clothes,...

Summary in Russian:

Научитесь узнавать признаки того, что кролик расслаблен. Научитесь узнавать признаки подчинения. Успокойте испуганного кролика. Если кролик раздражен или недоволен, помогите ему справиться с этим. Научитесь узнавать признаки радости. Реагируйте на просьбы о внимании. Понаблюдайте за тем, как кролик ходит в туалет.


Article in English: Much of life is a self-fulfilling prophecy. If you feel like you’re going to fail, odds are you might. To avoid spiraling downward, work on thinking positively. This will make living in the day-to-day infinitely easier. If you catch yourself thinking negative thoughts, put a stop to it. Tell yourself, "I'm going to think about that tomorrow." And then you know what happens? Tomorrow, you forget what it is you were going to think about. Taking everything on your shoulders and viewing everything that goes badly as your fault is a one-way ticket to having the blues. Instead, realize that the world is incredibly large, there are a million factors at play, and you are only one of them. Learn to accept what you can’t change and focus on changing what you can. Being depressed has do with your brain misfiring. You have absolutely zero control over that. The only thing you have control over is who you are and how you feel. You are not to blame for anything else! Getting out of your head and into the zone of helping others helps keep you busy, your mind buzzing with positivity, and helps you feel good about yourself and the world around you. Volunteering cultivates a positive attitude ‘’and’’ helps better the world. It’s a win-win. Not sure where to start? Talk to your local hospital, church, school, or daycare. You can also do work at soup kitchens, homeless shelters, animal shelters, and children's homes. Filling your time with things you enjoy and are good at it is really the only way you should spend your time. Not only does it help you find an outlet and distress, but you’ll feel good about yourself, too, having mastered a skill. Don't have one that comes to mind? Great! This is the perfect reason to pick up that hobby that you've always to pick up but "never had time for." So whether it's piano, painting, archery, or metal welding, go for it. You're the only thing standing in your way. In today’s world, it’s all too easy to get stressed out. It’s important for everyone, not just those who run the risk of...

Summary in Russian:

Старайтесь относиться ко всему позитивно. Не корите себя. Станьте волонтером. Занимайтесь тем, что приносит вам удовольствие, и работайте над повышением самооценки. Занимайтесь йогой, акупунктурой, медитацией или даже играйте в видеоигры — это избавит вас от стресса. Каждый день думайте о том, за что в своей жизни вы благодарны. Обратитесь к психотерапевту. Присоединитесь к группе взаимной поддержки. Поддерживайте отношения с близкими.


Article in English: Much of the time, tinnitus, or ringing in the ears, is caused by a treatable condition. Treating this underlying condition may help remove some or all of the ringing.  Have your doctor remove earwax from your ear. Alternately, do it safely yourself. Removing an excess buildup of earwax can help relieve symptoms of tinnitus. Fluid buildup due to a perforated membrane or allergies may lead to tinnitus. Have your doctor re-examine the interactions of your medications. If you take several medications, talk with your doctor about possible side-effects that could be causing the ringing in your ears. Make sure to tell your doctor about any other symptoms you are having. Temporomandibular joint dysfunction (Costen’s syndrome) may be associated with tinnitus. A flutter or spasm of the tensor tympani or stapedius muscle in the inner ear may also result in tinnitus. If you are depressed, stressed, or fatigued, then you may be more susceptible to normal head sounds. Look into biofeedback therapy from a counselor who can help you to tune into the feelings and situations that cause or worsen your tinnitus. This may help you to stop tinnitus when it starts and prevent it from coming back.  Research has shown that biofeedback therapy can be very effective for treating tinnitus.  Ask your doctor for a referral to a therapist who has experience with biofeedback for tinnitus. Several different noise-suppression tactics are used by doctors to mask the sound of ringing in your ears. These tactics include the following devices and techniques.  Make use of white noise machines. White noise machines that produce "background" sounds, such as rain falling or wind whooshing, may help drown out the ringing in your ears. Fans, humidifiers, dehumidifiers and air conditioners also serve as effective white noise machines. Make use of masking devices. Masking devices are fitted over your ears and produce a continuous wave of white noise to mask the chronic ringing. Wear hearing aids. This is especially effective if you have hearing problems...

Summary in Russian:

Обратитесь к врачу за лечением причин звона. Обратитесь за терапией биологической обратной связи. Используйте тактику подавления шума. Принимайте лекарства, чтобы облегчить симптомы тиннитуса. Попробуйте экстракт гинкго.


Article in English: Much of what we now celebrate as priceless art was really just Leonardo Da Vinci's daily sketch book, which he recorded not because he was actively trying to make a masterpiece, but because the creative act was integrated to such a degree in his everyday life that it became the way he processed thoughts, writing them down with accompanying illustrations. Writing forces you to think in a different way, articulating your nebulous thoughts as specifically and concretely as possible.  Exercise: Come up with a list of topics on which you'll thoroughly journal over the course of a day. Big topics you've got opinions about, like "television" or "Bob Dylan" would be perfectly appropriate. Start addressing the issue by writing at the top of the page, "On Dylan" and writing, drawing, and free-associating your way through the writing. If you come to a place you're unsure about, do some research. Learn more. Cultivate a rich vocabulary and use accurate words in your descriptions. Use similes, metaphors, and analogies to capture abstract concepts and seek connections between your ideas, continually investigating the roil of your thoughts. Describe things in terms of tactile senses--touch, smell, taste, feel--and also in terms of their import, their symbolism as you're experiencing it, and their significance.  Exercise: Read Charles Simic's poem "Fork". In it, he describes the most pedestrian and everyday object both accurately and with the strangest of eyes. One of Leonardo's mottoes was saper vedere (knowing how to see), upon which he built his work in arts and science.  While you're journaling, develop a sharp eye for seeing the world and turn it onto luminous particularities. Write down images you see throughout the day, striking things, bits of graffiti, gestures, strange shirts, strange bits of language, anything that strikes you. Record it. Become an encyclopedia of tiny moments and record those moments in words and images.  Exercise: You don't have to journal like it was the 15th century. Use your camera phone to...

Summary in Russian:

Ведите подробный и иллюстрированный дневник. Пишите описательно. Смотрите ясным взором. Расставьте широкую паутину.


Article in English: Much of your communication is done through body language. Be conscious before, during, and after your interview, to maintain strong body language that will help you make a positive, lasting impression on your interviewer.  Practice good posture by keeping your shoulders back, your back straight, and your chin up.  Don't keep anything in your lap like a briefcase or purse. Keep your hands and arms steady, and free of objects that you may subconsciously play with during your interview. First impressions go a long way, and one way to make a great one, is by greeting your interviewer with a handshake. This will show you are a confident, welcoming person. Practice your handshake with a friend to make sure it is not too soft, or aggressive. After your interview is over, follow up with your interviewer to show your appreciation, and once again, highlight why you are a strong candidate. You can send an email, or a card in the mail. However you chose to send it, be sure to do it within the next day.

Summary in Russian:

Демонстрируйте уверенный язык тела. Поздоровайтесь при помощи крепкого рукопожатия. Отправьте благодарственное письмо.


Article in English: Mudras can be done anywhere, anytime. However, you’ll need to keep your hands still throughout the practice.  Watching TV or listening to the radio are great things to do while practicing a mudra. The length of the show can help you keep track of the time you spend in the mudra. Some practitioners believe that meditating while performing a mudra increases its benefits. So you may prefer to limit distractions. 30 minutes per day is recommended for maximum benefits. There are many mudras. Each one corresponds to a different element of the body, and each performs a different function. There are several mudras that people practice for thyroid disorders.  Use prana mudra for hyperthyroidism.  Use prithvi mudra for hypothyroidism This is the base of most mudras. Relax the hands and let the thumbs touch the correct spot with gentle pressure. Strong pressure is not important. Let any other fingers relax.  Always perform mudras with both hands at the same time. For prithvi mudra  the thumb tip touches tip of ring finger.  For prana mudra the thumb tip touches tips of ring finger and pinky together. There are multiple mudras that can be practiced for thyroid health. You may add them whenever you want for additional benefits.  Gyan mudra is also recommended for hypothyroidism. For this mudra, touch the thumb tip to the tip of the index finger.  Vayu mudra is also recommended for hyperthyroidism. For this mudra, cross the thumb over the middle digit of your index finger. Add or subtract mudras as needed. You can also increase the amount of time you spend in the mudras. However, always practice each mudra for 30 minutes, if possible. This can enhance the benefits. If you're going to add mudras, do not shorten the amount of time you spend in each one.

Summary in Russian:

Найдите время и место для практики. Выберите правильную мудру. Коснитесь большим пальцем правильной точки. При желании добавьте другие мудры. Ежедневно продолжайте практику.


Article in English: Mulch helps prevent the return of weeds, which can deprive your cucumbers of nutrients. It also keeps the soil warm and moist. For additional warmth, use a darker mulch. If you're using straw or wood chips, wait until the soil has warmed up to at least 70 °F (21 °C). The soil surrounding cucumber plants should be slightly moist at all times. Plan on giving your cucumbers at least 1 to 2 inches (2.5 to 5.1 cm) of water a week to fulfill their hydration needs.  Be especially vigilant as the plant flowers and begins to fruit. Stress from lack of water can result in bitter-tasting cucumbers. Water at the soil level. Wet leaves are at risk of developing powdery mildew. A drip irrigation system can regulate the water flow more constantly, while keeping the foliage dry. If you live in an area where summer temperatures routinely climb above 90 °F (32 °C), your cucumbers will likely need some shade from the afternoon sun. Plant taller crops south of your cucumbers to provide some shade, or use a shade cloth that will block at least 40 percent of the sunlight. A fine mesh netting will keep rabbits and chipmunks away. Covering seeds and tiny seedlings with a berry basket keeps them safe from getting dug up by animals. Once the plants get larger, you can remove the netting. A fence around your garden would better protect your cucumbers at this stage. If you fertilized your soil before seeding, wait until runners appear on the vines and the flowers begin to bud, then add a mild liquid fertilizer or organic feed such as compost or aged manure every 2 weeks.  If the leaves turn yellow, your plants need more nitrogen. Look for a high-nitrogen fertilizer. When using inorganic fertilizer, take care not to get it on any of the plant's leaves or fruits. You can buy both organic and inorganic insecticides and fungicides at your local gardening center. Spray your plants at the first sign of insects or fungus.  Sulfur has fungicidal properties. However, if you're using sulfur as an organic fungicide, check your soil's pH regularly...

Summary in Russian:

Добавьте мульчу, как только прорастет рассада. Следите, чтобы огурцам хватало воды. Укрывайте огурцы от излишнего тепла. Накройте огурцы сеткой, чтобы защитить их от животных. Добавьте удобрение еще раз, когда начнут завязываться цветы. Используйте инсектициды и фунгициды, чтобы защитить огурцы от вредителей и болезней.


Article in English: Mulch is meant to act as a barrier for weeds and grass. You should pull any weeds or grass that grow out of the mulch bed throughout the year to prevent future growth. You can also use an herbicide, which is a chemical weed killer, around your tree to prevent grass and weeds from growing in your mulch. If you use an herbicide, make sure that it's safe to use around trees. Compacted mulch prevents oxygen from passing through and can starve your tree's roots. If you notice that the mulch has been compacted down due to rainfall or people walking over it, make sure to occasionally loosen it up by raking it. Make it a point to replenish the mulch around the tree once a year. This will prevent weeds, provide essential nutrients, and help with the tree's drainage.

Summary in Russian:

Вырвите или убейте сорняки, проросшие из мульчи. Время от времени разрыхляйте мульчу граблями, чтобы она не уплотнялась. Раз в год пополняйте количество мульчи.


Article in English: Mulliken electronegativity is a slightly different way of measuring electronegativity than is used in the Pauling table above. To find Mulliken electronegativity for a certain atom, find that atom's first ionization energy. This is the energy required to make the atom discharge a single electron.  This is something you'll probably have to look up in chemistry reference materials. This site has a good table you may want to use (scroll down to find it).  As an example, let's say that we're trying to find the electronegativity of lithium (Li). In the table on the site above, we can see that its first ionization energy is 520 kJ/mol. This is a measure of the energy gained when an electron is added to an atom to form a negative ion. Again, this is something you'll need to look up in reference material. This site has resources you may want to browse. The electron affinity of lithium is 60 kJ mol-1. When you're using kJ/mol as units for your energies, the equation for Mulliken electronegativity is ENMulliken = (1.97×10−3)(Ei+Eea) + 0.19. Plug your values into the equation and solve for ENMulliken. In our example, we would solve like this:  ENMulliken = (1.97×10−3)(Ei+Eea) + 0.19 ENMulliken = (1.97×10−3)(520 + 60) + 0.19 ENMulliken = 1.143 + 0.19 = 1.333

Summary in Russian:

Найдите первую энергию ионизации атома. Найдите энергию сродства к электрону. Воспользуйтесь уравнением электроотрицательности Малликена:


Article in English: Multiply the integer by the denominator and add the numerator to come up with an improper fraction. Do this for both of the mixed numbers in your equation so you get 2 improper fractions.  For example, to convert 3 3/4, 3 x 4 = 12 + 3 = 15/4. Another example, 1 1/2 would be 2 x 1 = 2 + 1 = 3/2. If your improper fractions don't have the same denominators, convert the fractions so they do. To find the lowest common denominator, multiply each part of a fraction by the other fraction's denominator.  For example to find a lowest common denominator for 15/4 - 3/2, multiply the 15 and 4 by 2 and multiply the 3 and 2 by 4. You should get 30/8 - 12/8. Then you can subtract the fractions. If the denominators of both fractions are the same, you can skip this step. Once the denominators are the same, you can easily subtract the numerators to get your result. For example, 30/8 - 12/8 = 18/8. . Divide the numerator by the denominator to get an integer and remainder. For example, 18 ÷ 8 = 2 with a remainder of 2. This can be written as 2 2/8. Look at the fraction or mixed number you got after subtracting and decide if you can reduce the fraction further. This will give you the simplest result.  The fraction in the example 2 2/8 can be reduced by 2 to get 2 1/4. Keep in mind that in some cases, you may not have a remainder.

Summary in Russian:

Преобразуйте смешанные числа в неправильные дроби. Найдите общий знаменатель (если необходимо). Вычтите числители. Результат преобразуйте в смешанное число. Упростите результат (если необходимо).


Article in English: Mumbled, rushed, and chaotic points can't be accurately communicated. If you want to prove a point, slow down and speak it confidently, and don't stop until you're finished making your point. People tend to listen more closely if you slow down and speak in an even, measured tone, rather than quickly rush over your words as if nervous. If you're in a big group discussion and are struggling to be heard, cut yourself a chunk of air-time by grabbing the floor and then slowing down the back-and-forth. Say, "I'd like to say something" and then pause for a beat. Take a breath before continuing. Once you've got the floor, you've got the floor for however long it takes you to make your point. Make everyone hear you. If people sense lots of emotion or hesitancy in your voice, they may not take you seriously. Anger or snobbery in your tone also causes people to get defensive or tune you out, rather than listen closely. Speak calmly, even when giving someone bad news or disagreeing with the boss.  Give other people the benefit of hearing your true thoughts and feelings. Trying to be "friendly" by hedging your points, or hemming and hawing, will undercut the good points you're trying to make and only give people reasons to doubt them. Let a clear head prevail and take a deep breath before you need to make a contentious point. Introduce your point by saying, "This may not be popular, but here's what I'm thinking." This suggests that you've got the good of everyone at heart, rather than trying to be provocative or dissent for the fun of it. Package your point as just that: an idea that you have, which is perfectly valid to disagree with. If you're going to say something contentious, keep it focused on yourself, using the word "I" as opposed to lashing out at someone else. For example, you shouldn't say “Your music is too loud," which is confrontational and unproductive. Instead, say something like, “It'd be helpful for it to be a little quieter in here so I can finish this project. Would it be ok to turn it down for a bit?”...

Summary in Russian:

Говорите медленно и четко. Тон голоса должен быть спокойным, дружелюбным, но уверенным. Используйте в речи местоимение "я", чтобы другие люди не чувствовали нападок с вашей стороны. Объясните свои цели. Будьте кратки. Слушайте других людей. Знайте, когда следует остановиться.


Article in English: Munching on something with fiber, healthy fat, and protein will give you long-lasting energy that can counter alcohol's tendency to raise your blood sugar.  If you don't have a full meal, you should at least have a snack, such as Greek yogurt with berries, a handful of almonds, or an apple. Keep in mind that the alcohol in your drinks won't be absorbed as quickly if you drink on a full stomach. This can keep you from trashing your diet once a buzz kicks in. If you're going out for dinner, pull up the restaurant's menu online before you go out so you have time to study it and make a healthy choice that won't blow your diet. Once you have a few drinks, greasy fries, nachos, or mozzarella sticks might start sounding like just the thing you need. However, if you abandon your diet to that extent after a few drinks, you'll end up regretting it.  While greasy food can help settle the stomach a little if you've had one too many, you may pay for it in the morning – especially if you've maintained a healthy diet of whole foods for weeks or months. Your body isn't used to that kind of food, and may reject it. The other side of that is your body will end up storing as fat anything it doesn't recognize as food. If you go for greasy fried food after a night drinking, chances are most of it will end up around your midsection. Many bars also have plentiful snacks hanging around, such as peanuts or pretzels. Move them far enough away from you that they aren't within arm's length, or sit with your back to them. If you're out with friends and someone orders appetizers for the table, keep them out of your line of sight so you won't be tempted to take some. When you're drinking, you tend to get hungry. Keeping healthy snacks out if you're drinking at home means you'll be more inclined to reach for those than to start hunting for junk.  Almonds are a good go-to snack to have around, and you can just leave a bowl of them on the table. Edamame also can make a good snack with various alcoholic drinks – especially Japanese sake. If...

Summary in Russian:

Необходимо перекусить или плотно поесть. Старайтесь держаться подальше от барной пищи. Если пьете дома, держите под рукой здоровые закуски. Планируйте заранее перекус после приема алкоголя.


Article in English: Muriate of potash, or potassium chloride, and sulfate of potash, or potassium sulfate, are natural minerals. Muriate of potash tends to be cheaper, but the chlorine it contains can hurt the helpful microbes living in your garden's soil. Sulfate of potash is safer, but it’s a bit more expensive.  Check your product’s label for specific instructions on how much to add per square foot or meter. Make sure the product you purchase is certified organic by the Organic Minerals Review Institute (OMRI). Kelp and other types of seaweed are rich in potassium, and quickly release it into soil. You can either mix a few handfuls of dried kelp meal into the soil or by spray it with a liquid seaweed spray. Mix in a pound of kelp meal per square foot of soil (about 450 grams for 9 square meters). Also called langbeinite or sulfate of potash-magnesia, Sul-Po-Mag is your most affordable option. It’s best to use it if a soil test reveals your soil is low in both potassium and magnesium. Check your product’s label to ensure it’s OMRI certified and for recommended amounts per square foot or meter. Sprinkle 1 to 2 pounds of ash per 100 square feet (450 to 900 grams per 9 square meters). Wood ash raises soil pH, or decreases the acidity. If you use wood ash to supply the garden with potassium, it’s best to regularly test the pH to make sure that the soil is balanced. Don’t use wood ash around acid-loving plants, like azaleas or blueberries.

Summary in Russian:

Добавьте хлорид калия или сульфат калия. Попробуйте муку из бурой или морской водоросли. Попробуйте удобрение «СульфоМаг». Добавьте золу твердых пород деревьев, чтобы увеличить уровень pH.


Article in English: Muscle atrophy is the medical term used to denote the condition when a part of the body suffers muscle loss or when muscle tissue wastes away.  It's normal for muscle atrophy to occur as we age, but it can also be a sign of a more serious medical condition, illness, or injury. Muscle atrophy can negatively impact a person's quality of life because they lose strength and mobility, which can make it difficult to perform basic tasks. People with atrophied muscles are also at an increased risk for falling or injuring themselves. Since the heart is also a muscle that can break down, individuals experiencing muscle atrophy face the risk of heart problems. Muscles can atrophy from disuse, or when they are not used regularly at an appreciable level of exertion. This disuse causes the muscle tissue to break down, shorten in length, and waste away. This typically occurs as a result of an injury, sedentary lifestyle, or medical condition that prevents a person from exercising his muscles.  Disuse muscle atrophy can also result from severe malnourishment. For example, prisoners of war and people suffering from eating disorders such as anorexia may experience muscle loss and the wasting away of muscle tissue. People with jobs that require them to be seated for major portions of each work day or people who are not physically active can also experience this type of muscle atrophy. Severe injuries such as those to the spinal cord or brain may leave someone bedridden and result in atrophied muscles. Even common injuries such as broken bones or sprains that restrict your ability to move around can also cause disuse muscle atrophy. Medical conditions that limit a person's ability to exercise or be physically active include rheumatoid arthritis, which causes joint inflammation, and osteoarthritis, which weakens the bones. These conditions can make it uncomfortable, painful, or even impossible to exercise, leading to atrophied muscles. In many cases of disuse muscle atrophy, the loss of muscle tissue can be reversed by increasing...

Summary in Russian:

Узнайте о том, что означает атрофия мышц. Узнайте больше о дисфункциональной атрофии (атрофии от бездействия), являющейся основной причиной мышечной атрофии. Узнайте о причинах нейрогенной атрофии. Распознайте симптомы мышечной атрофии. Если вы думаете, что у вас атрофия мышц, обратитесь за медицинской помощью. Обратитесь за помощью к другим специалистам.


Article in English: Muscle cramps and spasms can be caused by dehydration. While staying well hydrated won't necessarily prevent a back spasm from ever happening again, it will help your muscles remain loose. Try to drink at least 8 glasses of water a day for proper hydration. Avoid alcohol and caffeinated beverages, which are diuretics and will dry you out. Extra weight can put more pressure on your back and musculoskeletal system, increasing your chances of developing a back spasm. Make sure that your weight is right for your height. Look up your BMI or ask a doctor for a physical evaluation. If you need to lose weight, consult a registered dietitian for a diet plan that works for you. Slowly incorporate more exercise into your day once your back spasm clears up. If your diet is lacking in calcium, magnesium, or potassium, you may have more frequent muscle spasms. Even if you're working with a physical therapist or a chiropractor, your spasms may continue if you have these mineral deficiencies.  Look for whole food sources of these minerals first. Dairy products are a good source of calcium, while bananas and potatoes are good sources of potassium. If you have a mineral deficiency, reduce or eliminate your consumption of coffee and processed sugar, which impede your body's absorption of minerals. Staying active is one of the most important things you can do to prevent future back spasms. Walking is a low-impact activity and is generally easy on your back. Start with shorter walks and work up to a 20-minute walk every day.  Cycling and swimming are two other exercises that are low impact and particularly good for your back. If you have access to a gym, you might also try 15 to 20 minutes on an elliptical or stair-climbing machine. Yoga or pilates can help improve the flexibility and range of motion in your back. Try a few basic stretches before and after any activity to keep your back muscles loose.  With any stretching, only stretch as far as you can comfortably. If you feel any pain or discomfort, stop immediately. You could...

Summary in Russian:

Пейте достаточно воды, чтобы ваш организм не испытывал недостатка жидкости. Поддерживайте оптимальный вес тела. Позаботьтесь о том, чтобы ваш рацион содержал все необходимые питательные вещества. Больше ходите пешком. Включите в свои тренировки растягивающие упражнения. Используйте поддерживающую подушку для поясницы, когда сидите. После того как спазм пройдет, начните заниматься силовыми упражнениями, чтобы укрепить мышцы кора.


Article in English: Muscle cramps can cause severe pain in your lower legs by causing your muscles to suddenly contract. A sudden, intense cramp or spasm in your lower leg is sometimes called a “charley horse.” While these cramps can be extremely painful, they usually go away on their own or with minimal treatment. The symptoms of a charley horse include:  Hard, tight calf muscles Sudden, sharp pain in the muscles “Lump” or bulge in the muscles Muscle cramps and spasms tend to go away fairly quickly. You can speed this recovery process by stretching and using heat (or cold).  Stretch your affected calf muscle. You can do this by putting your weight on the leg that is cramping. Bend your knee slightly. Alternately, you can sit with your affected leg stretched out in front of you. Use a towel to gently pull the top of your foot towards you.  Apply heat. Use a heating pad, hot water bottle, or warm towel to relax the cramping calf muscle. Taking a warm bath or shower may also help. Apply ice. Massaging your calf with an ice or cold pack may help relieve the cramp. Apply ice for no longer than 15-20 minutes at a time, and always wrap the ice pack in a towel to prevent frostbite. Tendinitis is caused by an inflammation of a tendon, one of the thick, Rope-like “cords” that connects your muscles to your bones. Tendinitis can happen anywhere you have tendons, but it commonly occurs in elbows, knees, and heels. Tendinitis can cause pain in your lower calf or heel. The symptoms of tendinitis include:  Dull, aching pain that is worse when you move the joint A feeling of “crunching” or grating when you move the joint Tenderness or redness Swelling or lumps Treatment of tendinitis is usually simple: rest, take over-the-counter painkillers, ice the affected area, use compression bandages, and elevate the affected joint. A strained soleus muscle is less severe than a strained or torn gastrocnemius. This injury often happens in athletes such as daily or long-distance runners. Usually, strains to this muscle include the following symptoms: ...

Summary in Russian:

Знайте признаки мышечных спазмов. Лечите спазмы Запомните признаки воспаления сухожилия. Лечите воспаление сухожилия. Научитесь узнавать признаки растяжения камбаловидной мышцы. Запомните признаки разрыва ахиллесова сухожилия. Знайте факторы риска, ведущие к разрыву или растяжению ахиллесова сухожилия.


Article in English: Muscle weighs more than fat, so you'll gain weight as you build muscle. Get some strength training exercise at least twice a week. You can strength train at home by doing crunches, lunges, and squats. Lift weights, exercise with kettlebells and medicine balls, or use tubes.  If you belong to a gym, you can train on the weight machines. Sign up for a Pilates class. Take a class or watch an exercise video before embarking on a new form of exercise. Remember, stop if you are in pain. If something hurts, you are at risk of injury. Regular aerobic activity won't pack on the muscle as quickly as strength-training, but it will help you balance your workout routine.  Cardiovascular exercises strengthen your heart, improve or manage some chronic health conditions like high blood pressure or diabetes, and give you more stamina throughout the day.  Cardio exercises can include:  jogging or walking, biking, swimming or hiking. If you're performing aerobic exercises and are having trouble maintaining your weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises. Carbohydrates will help your stamina before you work out, while carbohydrates and protein together will help your muscles heal after you work out.  Get a small meal or a snack in at least an hour before exercising. If you have eaten a large meal, wait three to four hours before you exercise. Good post-exercise snacks might include peanut butter sandwiches, yogurt, and fruit, chocolate milk and crackers, or a smoothie with milk, yogurt, or whey protein. If you're having trouble finding a workout routine that works for you, a personal trainer can get you on track. They'll be able to guide you through specific exercises or routines that can help you add weight.  Check at a local gym for a trainer.  Many times you can see a trainer there and they may even offer a discounted consult for your first visit. Talk to your trainer about your weight and goals.  Tell them you're interested in healthy weight gain.

Summary in Russian:

Увеличьте мышечную массу с помощью силовых тренировок. Занимайтесь аэробикой. Ешьте до и после тренировок. Занимайтесь с персональным тренером.


Article in English: Muscles need protein to get big and strong, and when you're working on building them up every week, you'll have to fuel them with a lot of protein-heavy food. Be creative with your protein sources; not all of your fuel has to come from meat.  Chicken, fish, lean beef, lean pork and other meat products are excellent sources of protein. Other animal products like chicken or duck eggs are also good choices. Almonds, walnuts, legumes, and other vegetables also contain protein. Soy products like tofu can also contribute to your protein intake. Eating food that causes your body to produce fat will help you look big, but not strong. You want to decrease the layer of fat between your muscles and skin so your hard work becomes more visible.  Avoid eating fried foods, snack foods, fast food, and other high-calorie, low-nutrition food sources. Eat plenty of fruits, vegetables, whole grains, and other sources of healthy calories. Many bodybuilders help the process along by supplementing with a variety of different muscle-building products. Creatine supplements are a popular choice that has been shown to build muscles without bad side effects. The supplements are available in powdered form and should be taken 30 to 60 minutes before workouts for the maximum benefits. Avoid supplements purporting to help you gain a certain amount of weight within a certain time period. Everyone's body is different, and products claiming to have magical muscle-building properties are probably a scam.

Summary in Russian:

Ешьте много белка. Получайте калории из здоровой еды. Используйте добавки.


Article in English: Muscles need protein to repair and build themselves. The amino acids in protein are what the body uses to perform these tasks. Therefore, your body needs protein to build muscle over time. As a vegan, protein will come from plant-based sources. Remember that many foods contain protein, not just animal products. If you're trying to bulk up, you really do not need that much more protein than an average person. An average person needs 0.8 grams of protein per kilogram of body weight. So if you weigh 120 pounds (54.4 kg), you need 43.5 grams (1.5 oz) of protein per day.  A casual exerciser, on the other hand, needs 0.5 to 0.9 grams (0.02 to 0.03 oz) per kilogram of protein per day. So the same 120 pound person would need 27.2 to 49 grams (1 to 2 oz) of protein per day. People who lift professionally have even higher protein needs.  Always talk to your doctor or dietitian about the right amount of protein for you per day. It may be tempting to eat large amounts of protein to build muscle. However, your body does not need the extra protein. That is, it takes any extra protein and stores it as fat, which means that taking in more protein does not help you achieve your goal. If you are becoming serious about weightlifting, your body will need extra calories to gain the weight you need to build muscles. For instance, a male weightlifter who's just beginning needs about 18 calories per pound of body weight. So if you weigh 120 pounds, you need to eat at least 2,160 calories a day. Be sure that your calories aren't coming solely from carbohydrates. This is very hard with a vegan diet as so many foods that vegans lean towards are carbohydrate-heavy. That is, most plant-based proteins are only partial proteins, unlike meat and eggs. They do not contain all the amino acids needed to build muscles. However, when you combine proteins by switching what you eat during the day and adding variety, you can create complete proteins. For instance, wheat and rice do not have as much lysine, one amino acid, as other vegetable...

Summary in Russian:

Получайте нужное количество белка. Подсчитайте нужное вам количество белка. Употребляйте достаточно калорий. Старайтесь получать полноценные белки. Используйте углеводы в свою пользу. Узнайте, сколько белка содержится в вашей еде.


Article in English: Music can help us calm down and find inner peace even in the most stressful of situations. Find music that works for you and then be ready to rock it at a moment's notice!  One good chillout song is Ze Frank's "Chillout". What a surprise! MyNoise is another great source of relaxing music that can help you center yourself and find some inner peace. Going for a walk or run is another good way to calm yourself down. Getting exercise not only tires us out and lets us release tension, it also releases endorphins, which are the brain chemical that regulates our emotions. Go for a quick jog around the block if you find you're having a hard time. Whether you're playing fetch with a dog or pirates with a five-year-old, having fun with someone who really knows how to embrace the joys of life can make a huge difference when you're having a tough time. Drama, either drama you cause or drama you find yourself in the middle of, can really get in the way of finding your inner peace. We tend to seek out drama because it makes life more exciting, but in order to find peace we have to make our lives more exciting by pursuing challenges instead. This is because the negative feelings associated with drama cannot create inner peace, which relies on positive feelings. If someone in your life is prone to just bringing the drama, try to cut them out as much as you can. There are lots of great, basic comfort activities that you can do to calm down and find peace when you're starting to get a bit on edge. You can drink tea, watch a funny movie, meditate, light some incense, or any number of other calming rituals. These work based on personal preference, so just find one that works for you!

Summary in Russian:

Слушайте успокаивающую музыку. Гуляйте ли бегайте. Поиграйте с тем, кто умеет веселиться. Избегайте трагедий. Займитесь приятными занятиями.


Article in English: Music can powerfully affect your mood by relaxing and inspiring you. Consider your music selection. Soft, rhythmic music (ideally without lyrics) will be especially effective in putting your mind at ease.  Vary the music depending on your mood – faster music can energize you as long as it doesn’t distract you or make you uncomfortable. Play songs you know well.  Lyrics can be welcome if you already know them.  Singing along or mouthing the words without thinking can have a calming effect that distracts you from whatever has been stressing you out. You don’t need to achieve a certain level of ability to benefit from the mood-improving and calming aspects of drawing, but getting better can make drawing even more rewarding.  Community colleges often have low cost classes taught by well-qualified teachers, and classes often meet in the evenings. Lots of communities also have arts councils that will also offer fun-oriented, open-enrollment classes in drawing and other creative mediums. Keep at least a note pad and pen or pencil with you so you can draw whenever inspiration (or stress) strikes.  As you go about your day, jot down ideas of what you’d like to draw later on.  Simply visualizing yourself drawing will both calm you down and increase the satisfaction you derive once you get the chance to do so!

Summary in Russian:

Прослушивайте музыку во время рисования. Запишитесь на курсы рисования. Всегда носите с собой материалы для рисования.


Article in English: Music has a huge affect on mood and mental state; in addition to the ability to change your emotional state, music can also increase your energy levels. One major study done showed that people who listen to music, regardless of the volume or tempo, were more energized than people who did not. So, grab your iPod or turn on your favorite radio station and crank up some tunes! Our breathing patterns are altered by our emotional and mental state, even when we aren't aware of it. If you’re stressed and tired, it is likely you are taking “chest” breaths that don’t supply enough oxygen to the brain. Try breathing in slowly, imagining that you’re filling your stomach with air like a balloon, and then breathing out slowly. Doing this for a minute or longer will help wake up your brain and de-fog your thoughts. These often talked about nutrients are beneficial for wakefulness, among other things. If you’re pondering your lunch or dinner menu, throw some salmon on your plate and consume all those awesome omega-3 fatty acids. If you’d rather not eat fish that often, substitute with fish oil pills on a daily basis. tter circulation. Using a foam roller for 5 minutes to help release tight muscles may help to improve your circulation, which may make you feel less sleepy. Lay on the roller or lean against a wall with the roller between your back and the wall. Move your body up and down over the roller slowly to knead stiff muscles in your shoulders, back, and legs. Try taking a foam roller break any time you feel sleepy and see if you feel more alert afterwards. Fiber, unlike many of the foods we eat, takes a very long time to digest fully. Therefore, eat some fiber-filled foods and allow them to slowly release energy into your body over the course of the day. Try out an apple with the skin, some black beans, or a bran cereal and let go of your weary ways. Long naps during the day can disrupt your sleep later in the night, but taking short, timed naps in the afternoon can be just what your body needs to refresh itself. A...

Summary in Russian:

Послушайте музыку. Попробуйте дыхательные упражнения. Употребляйте жирные кислоты омега-3. Используйте валик из пены для стимуляции кровообращения. Съешьте что-нибудь, богатое клетчаткой. Вздремните. Принимайте добавки магния. Разберитесь с факторами, вызывающими стресс. Смените обстановку.


Article in English: Music is a great way to motivate yourself to keep running and distract yourself from feeling tired. Studies show that music can reduce your perception of fatigue by up to 10%. So fire up some music that you like to keep yourself going!  Try making playlists designed to motivate you while you’re running. Be careful running through areas with high traffic while listening to music. that you run. Write down the distance you ran and the time it took you to run after every run you do so you can compare and track your progress. It can be helpful to have a time and a distance to beat to help motivate yourself to push further. Use a running app to track your distance and times for easy reference. Follow what’s known as the “10 percent rule.” It’s just a little bit extra to tack on, but over time, you will dramatically improve your ability to run without getting tired. Slowly increasing your total distance allows your body to adjust and acclimate to the new challenge without risking injury. For example, if you run 5 metres (0.0050 km) a week, increase the distance to 5.5 metres (0.0055 km) the following week. Use the “hard-easy” rule to improve your endurance. The key is to really push yourself during the hard runs. Because you can’t push yourself to the limit every time you run, the “hard-easy” rule allows you to keep running while also improving your endurance and giving your body time to recover and heal. It will also help keep you from overtraining and injuring yourself. into your routine to build up your cardio. Sprinting is a great way to ramp up your cardiovascular endurance so you can run without getting tired. Use sprints to build up your overall running endurance and to change up your routine so you don’t get bored.  Try a hill workout. Sprint for 10-20 seconds up a hill or on a treadmill with an incline. Repeat it 3-5 times. Use interval sprints by sprinting for 50 meters, then jogging for 50 meters. Repeat the process 5 times.

Summary in Russian:

Слушайте музыку во время бега, чтобы укрепить выносливость. Отслеживайте расстояния, которые пробегаете. Увеличивайте дистанцию бега на 10 % каждую неделю. Чередуйте сложные трассы с легкими. Добавьте спринты в свой режим, чтобы тренировать сердце.


Article in English: Music is a huge part of the indie scene.  Indie rock is about expressing an new idea or a new sound, and there are a lot of great bands who have done this.  Check out some of the best indie bands and find the ones which really speak to you. Show up and participate.  This is how you really become a part of the music.  You will be surrounded by other original people and really be able to rock out in your own way. Find the most original music by going to see local bands and finding that one great band who no one has ever heard of…yet. This is the perfect thing to pair with your skinny jeans.  Band tees show your style and your taste in music.  It's a way not just to express your style, but also your opinion. Buy band shirts at concerts, vintage shops and record stores. You may be able to download the tunes online, but it is much more of a treat to seek out the album at your local record store.  Similar to vintage clothing, finding a great band on old vinyl is a solid indie trend.  You're likely to find other indie folk flipping through vinyl at the record store.  Chat with them about the music they are listening to to learn of some new bands you may like. You can often listen to the records in the store.  Ask the clerk, or just put the record on a player if one is available with headphones for public use. Check used records for scratches before you leave the store.

Summary in Russian:

Слушайте группы в стиле инди-рок. Ходите на рок-концерты. Покупайте футболки с группами. Купите музыкальный проигрыватель.


Article in English: Music is divided into measures, which are designated by a vertical line. Notes in music are named based on how much time they take up within a measure.  Think of the measure as a pie that can be cut into quarters, halves, eighths, or a combination of different notes. In a 4/4 time signature, the names of the notes clue you in to how much of the measure they will take. This will necessitate a rudimentary understanding of fractions. A whole note will take the whole measure. A half note will take half of the measure. From there, you can figure out that:  Quarter notes take a quarter of the measure. Eighth notes take one eighth of the measure. Sixteenth notes take one sixteenth of the measure. Notes can be combined to make one whole. For instance, 1 half note and 2 quarter notes makes 1 whole measure. In an even rhythm, tap your heel and count to 4 repeatedly, like this: 1-2-3-4, 1-2-3-4. The speed is less important than keeping the time even between each number.  A metronome can also be helpful in setting an even beat. Each full cycle of 1-2-3-4 is 1 measure. Say or sing “la” while continuing to keep up the counting in your head. A whole note will take the whole measure, so begin singing “la” at the number 1, and hold it until you have reached 4. You have just performed a whole note.  2 half notes make up a measure.  Sing “la” for 1-2 then a new “la” for 3-4. There are 4 quarter notes in a measure.  Sing “la” for each number you’re tapping. For eighth notes, you will need to divide the measure into 8 even pieces, but you are still only beating 4 times per measure. Add the word “and” between each number as you count like this: “1 and 2 and 3 and 4 and.”  Practice this until it becomes easy.  Each word is 1 eighth note.  Use a similar principle to count sixteenth notes. You will need to fit 16 sounds into 1 measure and do it evenly. One common way to do this is to say “1-e-and-a, 2-e-and-a, 3-e-and-a, 4-e-and-a.” Remember that the numbers should still be played and sung perfectly evenly.  The same general idea can...

Summary in Russian:

Понятие такта. Изучите базовую музыкальную нотацию. Старайтесь сохранять ритм. Попробуйте подсчитать длину базовых нот. Для нот поменьше добавьте слоги. Значение точки. Попрактикуйтесь в исполнении триолей. Делайте по-своему.


Article in English: Muslims pray at specific times of day and you will need to learn and observe these times. You can look them up, ask your imam, or get a handy app or program for your mobile device or computer. You will need to face Mecca when you pray. This is an important part of prayer for Muslims. You will need to look up what the proper direction is for the area in which you live. Alternatively, you can get an app or program for your phone or computer which will act as a compass and point you in the right direction no matter where you are. There are specific ways that Muslims are supposed to sit, stand, bow, and move their hands and bodies during prayer. These can be rather complicated and you may need to do some research. You can also learn by watching fellow Muslims, either out and about or at your local mosque. Begin your prayer in the proper way. Muslim prayer is much more specific and rigid than Christian prayer. The standard opening is to call "Allahu Akbar" and then recite the Isteftah Dua (optional) and Surah Al-Fatiha. Recite the Surahs appropriate to the time of day or that are being recited by your fellows nearby. If you are alone, you can recite whatever Surahs you believe are appropriate. The rakats, or cycles of prayer, are standardized and a different number of cycles is prescribed for each time of day. Know what is the appropriate number and try to perform at least that many. End your prayers in the normal way by turning your head to the right and saying, "As Salam Alaykum wa Rahmatullahi wa Barakatuhu'." The angel who records your good deeds is to this side. Then, turn your head to the left and say, "As Salam Alaykum wa Rahmatullahi wa Barakatuhu'." The angel who records your wrongful deeds is to this side. Now your prayers are over.

Summary in Russian:

Молитесь в нужное время. Правильно станьте. Садитесь, стойте и двигайтесь спокойно. Откройте свой молитвенник. Читайте суры. Произнесите необходимое число ракатов. Закройте молитвенник.


Article in English: Mussels are typically served in a skillet type frying pan, in a bowl with broth, or in seafood pasta. Lift one mussel from your dish and grip it from the base with the open side of the shell facing outward. With your free hand, gently pry the tender flesh from the open shell. You will notice that the meat is still partially attached to the shell, so you may need to use your fork to scrape around the bottom of the meat to remove it from the shell. Poke at the meat gently and pull it from the shell slowly. Take care not to accidentally stab your hand with the fork. If your dish comes with broth, transfer the meat from your fork to a spoon and dip it into your broth. If your dish is served with a seafood pasta, use your fork to gather a bite of noodles. Eat your mussel in one bite.  Your mussels might come without broth or pasta, in which case you will probably be given a rinse bowl for your fingers. If a rinse bowl is present, it is perfectly acceptable to eat with your fingers. If your dish is served with broth, you can also spear your mussel with your fork and enjoy it with a separate spoonful or broth. Typically you will be served a separate bowl or plate for distended shells. If you are not given a separate plate or bowl, place your empty shells back onto your plate or bowl. Never plate discarded shells in a communal plate if sharing. Generally, when eating mussels in the United States, it is considered proper etiquette to discard the shell and continue to use your fork to pry out the additional mussels. If eating mussels with broth, you can spoon the broth into your mouth or use a piece of bread to soak some of it up for a delicious bite. Take care to dip one piece of bread a time (you can even spear it with your fork) to avoid double dipping.  If enjoying seafood pasta, alternate between bites of mussels and bites of pasta. Consume your mussels one at a time until your meal is finished.

Summary in Russian:

Возьмите раковину одной рукой (удобнее брать ведущей рукой). Достаньте мясо из раковины с помощью вилки. Подготовьтесь к тому, чтобы съесть мидию. Уберите пустую раковину. Закончите прием пищи.


Article in English: My Maps is available from the Google Play Store.  It has an icon that resembles a red sheet of paper with a white marker.  My Maps is currently not available for iPhone and iPad.  Open the Google Play Store. Type My Maps in the search bar. Tap My Maps in the search results. Tap the green Install button. To open My Maps, tap the icon on your homescreen or apps menu, or tap Open in the Google Play Store. The blue icon with a plus (+) sign in a middle to creates a new map.  It's in the lower-right corner of the app. Alternatively, if you already have maps created, you can tap a map in the front page list to open it. Use the line labeled "Title" to type a name for the map. If you would like to add a brief description of the map, type in on the line labeled "Description". This creates a new map and displays a blank Google map. It's at the top of the My Maps app. This displays a list of matching search results from Google Maps below the search bar at the top. Alternatively, you can tap the blue plus (+) icon in the lower-right corner of the map.  Then tap Add new point.  Drag the marker on the map to where you want to add a marker.  Then tap Select this location. When you see the location you want to add a marker for in the search results, tap it to display the full address and a mini-map below the search result. It's the blue text that appears below a search result when you tap on it.  This displays the "Edit details" menu. Google maps automatically gives a name to the location.  If you want to change the name, you may edit the name on the line labeled "Name".  Additionally, you may provide a brief description of the location on the line labeled "Description". Additionally, if you have multiple layers for a map, you can select the layer you want to add the marker to in the drop-down menu labeled "Layer".  New layers must be added via the desktop website. The checkmark icon is in the upper-right corner of the "Edit details" page.  Tap this icon when you are done editing the details.  This adds the marker to your...

Summary in Russian:

Загрузите и установите приложение «Мои карты». Откройте приложение «Мои карты». Нажмите синюю иконку. Укажите название карты. Укажите описание для карты (необязательно). Нажмите Ok. Нажмите строку поиска. Укажите название места или адрес. Нажмите место в результатах поиска. Нажмите Добавить на карту. Просмотрите данные и нажмите Ok. Нажмите. Нажмите синюю иконку. Нажмите Добавить линию. Расположите иконку «X» в месте начала линии. Нажмите синюю иконку. Перетаскивайте линию и нажмите синюю иконку. Нажмите. Укажите название и описание линии (необязательно). Нажмите.


Article in English: Mysteries almost always begin with a murder. The major question in a mystery is who committed the crime. Thrillers usually begin with a situation that leads to a major catastrophe, like an assassination, a bank robbery, a nuclear explosion, etc. The major question in a thriller is whether or not the hero can prevent the catastrophe from occurring.  In mystery stories, your reader does not know who committed the murder until the end of the novel. Mysteries are centered on the intellectual exercise of trying to figure out the motivations behind the crime, or the puzzle. Mysteries tend to be written in the first person, while thrillers are often written in the third person and from multiple points of view. In mystery stories, there is usually a slower pace as the hero/detective/main character tries to solve the crime. There are also limited action sequences in mysteries than in thrillers. Because mysteries are often slower paced, the characters are usually more in-depth and well rounded in a mystery story than in a thriller. There are many great mystery stories that you can read to get a sense of a well-plotted, well-developed mystery.   The Woman in White by Wilkie Collins. The 19th-century mystery novel was originally written in serial form, so the story moves forward in measured steps. Much of what became standard in crime fiction was done by Collins in this novel, so it is an engaging and instructive introduction to the genre.  The Big Sleep by Raymond Chandler. Chandler is one of the genre’s greatest writers, creating engaging stories about the trials and tribulations of private detective Philip Marlowe. Marlowe is a tough, cynical, but honest P.I. who becomes entangled in a plot with a General, his daughter, and a blackmailing photographer. Chandler’s work is known for its sharp dialogue, great pacing, and riveting hero, Marlowe.   The Adventures of Sherlock Holmes by Sir Arthur Conan Doyle. One of the genre’s most famous detectives, along with his equally famous sleuthing partner Watson, solves a series...

Summary in Russian:

Поймите разницу между детективным жанром и триллером. Прочтите примеры детективов. Определите главного героя в представленных рассказах и романах. Определите место и обстановку истории-примера. Продумайте преступление или головоломку, которую предстоит решить главному герою. Определите препятствия и проблемы, которые могут появиться у главного героя. Продумайте раскрытие преступления.


Article in English: NASA has a program called the Pathways Program, which offers three different ways to begin working with them. The NASA Pathways Intern Employment Program is for current college students or for people who have been accepted into a qualifying educational program. If you are accepted into the program, you'll be able to perform paid work, learn the necessary skills, and gain the relevant experience and connections to hopefully be able to transition into a career with NASA. You can either go to NASA's website or to USAJOBS to review all current Pathways opportunities, including the IEP positions. You can also sign up to receive notifications for Pathways opportunities through USAJOBS. In order to be eligible for an internship with NASA, you must be a US citizen, be at least 16 by the time you would begin the internship, be actively pursuing a degree and be enrolled or accepted into an accredited educational institution. You also need to have and keep a GPA of at least 2.9 on a 4.0 scale For some positions, you may need to meet NASA's Aeronautics, Scientific, and Technical (AST) qualification standards. These will be outlined in the specific internship posting. To apply, you will be directed to the USAJOBS online application system. We'll provide you with more information on how to handle your application in the following method. Don't fear if you didn't learn about the internship program while you were enrolled in college. If you recently graduated, or will be graduating this year, you may be eligible for the RGP. If your application is accepted, you'll be placed into a 1-year career development program (which in some cases may be extended for an extra year), and which upon completion of the program, may turn into a more permanent job with NASA. To be eligible, you must have graduated from a qualifying educational institution within the last two years, unless you are a qualifying Veteran. If your ability to apply was delayed due to your military obligations, you may apply within 6 years of graduating or after...

Summary in Russian:

Узнайте все о программе Pathways Intern Employment (подготовка стажеров). Поищите имеющиеся программы стажировок. Убедитесь, что вы соответствуете требованиям. Соответствуйте прочим дополнительным требованиям. Подайте заявку на участие в Pathways Internship Program. Подумайте о том, чтобы подать заявку в NASA Pathways Recent Graduates Program (Программа для недавних выпускников или RGP). Соответствуйте требованиям для RGP. Подайте заявку в RGP. Узнайте все о NASA Pathways Presidential Management Fellows Program (президентские стипендиаты по управлению или PMF). Определите, соответствуете ли вы критериям программы PMF. Выберите стипендию, в которой вы хотите принять участие. Узнайте все о Astronaut Candidate Program (программа кандидатов в астронавты). Соответствуйте базовым образовательным требованиям для Astronaut Candidate Program. Получите дополнительный опыт перед подачей заявки в Astronaut Candidate Program. Соответствуйте физическим критериям. Подайте заявку через сайт USAJOBS.


Article in English: NOTE: The default password is 0000. To remove all controls, you will have to disable controls in nine separate areas.  Log into the Sub Account you are changing. From the Home Screen, press up on the d-pad to get to the Function area. Go to Settings > Parental Controls > Restrict Use of PS4 Features > Application. Select Allow to remove all restrictions. Next, go to Settings > Parental Controls > Restrict Use of PS4 Features > Blu-Ray Disc and select Allow. Go to Settings > Parental Controls > Restrict Use of PS4 Features > DVD and select Allow. Go to Settings > Parental Controls > Restrict Use of PS4 Features > Internet Browser and select Allow. Go to Settings > Parental Controls > Restrict Use of PS4 Features > Select New User and Log in to PS4 and select Allow. Go to Settings > Parental Controls > Sub Account Management, select the Sub Account you want to change and press the X button. Choose Parental Controls and under Chat/Message choose Allow. Go to Settings > Parental Controls > Sub Account Management, select the Sub Account you want to change and press the X button. Choose Parental Controls and under User-Generated Media choose Allow. Go to Settings > Parental Controls > Sub Account Management, select the Sub Account you want to change and press the X button. Choose Parental Controls and under Content Restriction choose Allow. Go to Settings > Parental Controls > Sub Account Management, select the Sub Account you want to change and press the X button. Choose Parental Controls and under Monthly Spending Limit choose Unlimited. First, restart your system in safe mode. Turn off the PS4. Once it is off, press and hold the power button. Release it after you hear two beeps – one when you first press it, and another 7 seconds later. Connect the DualShock 4 controller with the USB cable and press the PS button on the controller. You are now in safe mode. Select Restore Default Settings to restore your PS4 to the factory default settings. Once your PS4 restarts, you can now remove parental controls as...

Summary in Russian:

Используйте пароль, чтобы отключить Родительский контроль на PS4. Чтобы без пароля отключить Родительский контроль на PS4, необходимо сбросить настройки системы до заводских. Используйте пароль, чтобы отключить родительский контроль на PS3. Чтобы без пароля отключить Родительский контроль на PS3, необходимо сбросить настройки системы до заводских.


Article in English: NSAIDs are a class of pain medications that include ibuprofen and naproxen. They can help with the pain associated with heavy bleeding. However, they can also decrease the amount of blood you lose during your period, which may help with clots. However, when taking an NSAID, watch for an increase in bleeding, as it can be a side effect for some women. Doctors often prescribe oral contraceptives in cases where women are having periods with heavy bleeding. Oral contraceptives can make your periods more regular, but they can also decrease the amount you bleed overall, which in turn can decrease blood clots.  Oral contraceptives can help because heavy bleeding and blood clotting is sometimes caused by hormonal imbalances. Oral contraceptives help balance out the hormones in your body. Other types of hormone pills can also be effective, such as a progesterone-only pill, as well as some intrauterine devices that release hormones. This medication can help reduce the blood flow while you are on your period. You only take it when you're bleeding, not the rest of the month like contraceptives. With less bleeding, you'll get fewer blood clots. If medications don't help your problem, surgery may be an option. In a dilation and curettage, commonly known as a D&C, your doctor takes away the top layer in your uterus, part of the lining, which can help with bleeding and clots. In an endometrial ablation or resection, more of the uterine lining is removed.  Another option is an operative hysteroscopy, where your doctor will view the inside of your uterus with a small camera, then take out any small fibroids and polyps, as well as work on any other problems, which can also decrease bleeding. Finally, you can have a hysterectomy, where your uterus is removed completely.

Summary in Russian:

Уточните у врача о возможности приема НПВП. Принимайте оральные контрацептивные препараты. Узнайте у врача о транексамовой кислоте. Обсудите возможность хирургической операции, если ничего не помогло.


Article in English: NSAIDs are medications designed to relieve pain and to control swelling and inflammation. They are available over-the-counter and as a prescription. Follow the usage directions on the product. Most NSAIDs will recommend not taking more than 1,200 mg in a 24-hour period. Well-known and effective NSAIDS include Advil, Motrin, and Ibuprofen. Magnesium and zinc are dietary supplements that help with muscle relaxation. These can be found in foods such as spinach, peanuts, brown rice, and almonds. Magnesium and zinc can also be taken as oral supplements. Talk to a doctor for more information about taking magnesium as a supplement. It’s not a prescription medication, so can be purchased over the counter. This is a muscle relaxer that blocks pain sensations between the nerves and the brain. It is usually used with rest and physical therapy to help treat muscle pain and tension. Carisoprodol is prescribed for a limited period as it may be habit-forming. Talk to a doctor for more information about this drug. Your doctor may also recommend that you take Carisoprodol in conjunction with aspirin. This drug can be used for longer periods of time without a habit forming. It’s commonly prescribed to relieve low back pain associated with muscle spasm.  Cyclobenzaprine can be safe for pregnant women to take, but it should still only be taken under the recommendation and careful supervision of your obstetrician. Do not use the drug if you have heart rhythm problems or an overactive thyroid. Valium is used to relieve low back pain associated with muscle spasm. It’s effective at treating tension and serious muscle pain. If you have serious muscle pain or spasms, talk to your doctor about Diazepam.  This medication can be very effective but easily habit forming. It should not be used for long periods of time. Your doctor will probably only prescribe you enough for 1-2 weeks. In most cases, doctors will only prescribe Valium for severe or chronic muscle pain. Avoid drinking alcohol, driving, or operating heavy machinery when using Valium.

Summary in Russian:

При умеренных мышечных болях попробуйте принимать нестероидные противовоспалительные средства. Принимайте магний и цинк для уменьшения мышечных болей. Расспросите лечащего врача о центральных мышечных релаксантах (миорелаксантах) для борьбы с напряжением мышц. Обсудите с врачом возможность назначения "Баклосана" (баклофена) для борьбы с мышечными спазмами. Подумайте о приеме "Сибазона" (диазепама), если вы страдаете серьезными мышечными болями и спазмами.


Article in English: NSAIDs work to reduce pain and inflammation. Common NSAIDs include ibuprofen and naproxen.  Follow the dosing instructions provided on the NSAID package, or by your doctor. Although aspirin is also an NSAID, teenagers should not take aspirin unless a doctor says otherwise, because of the risk of Reye’s syndrome. Acetaminophen fights pain but does not work against inflammation. Still, it can provide relief from sore breasts. The amount of acetaminophen you take will depend on your age, so follow all dosing instructions carefully.

Summary in Russian:

Купите нестероидные противовоспалительные препараты. Попробуйте ацетаминофен.


Article in English: NVC uses a type of emotional intimacy that not all people are comfortable with all the time, and they have the right to set boundaries. If someone is not open to expressing their feelings, do not push or manipulate them into doing so.   Do not start psychoanalyzing someone without their consent.  If at any time someone no longer wants to talk about their feelings, they have the right to do so and can leave the conversation. People with intellectual and developmental disabilities, especially when stressed, may have trouble speaking in and interpreting NVC style. If this is the case, use clear and direct communication. You are not required to change your actions just because someone else doesn't like them. If someone is asking you to bend over backwards or ignore your own wants and needs, you are allowed to say no.   If someone is behaving aggressively, you can ask yourself what they need. However, this can be emotionally draining work, and it is okay to walk away and say "their negativity is not my problem." People are not obligated to cater to your feelings. If someone says no to your request, avoid getting angry or guilt-tripping them. People may use NVC to hurt others, and it is important to be able to recognize when this happens. Sometimes you don't need to meet someone's "needs." It's important to remember that tone is less important than what the person has to say, and some feelings should not be shared.   Abusers can use NVC to control others. For example, "I feel disrespected when you don't check in with me every 15 minutes." Criticism of tone can be used to derail a conversation about someone's needs (e.g. "I feel hurt when you say you're upset with me" or "I feel attacked when you use that tone"). People have a right to be heard, even if they can't say things in a way that will please everyone. No one should be forced to listen to deeply negative feelings about them. For example, it is not appropriate for a parent to tell their autistic child how horrible it is to put up with them, or for someone to...

Summary in Russian:

Убедитесь, что человек открыт для ненасильственного общения. Осознайте, что другие люди не несут ответственность за чужие чувства. Учитывайте, что ненасильственное общение может быть использовано неправильно. Осознайте, что некоторым людям нет дела до ваших чувств.


Article in English: NVRAM—short for "Non-Volatile Random-Access Memory"—stores settings like speaker volume, the default display, and other settings that your Mac typically uses. Resetting the NVRAM can fix problems wherein your MacBook Pro isn't playing sound, the display is flickering or turning itself off, the computer is taking too long to start up, and similar problems. On some Macs, "NVRAM" is replaced with "PRAM" ("Parameter Random-Access Memory"), which is fundamentally similar to NVRAM. Click the Apple logo in the top-left corner of the screen. A drop-down menu will appear. It's at the bottom of the Apple menu. Doing so prompts your MacBook Pro to shut down. To reset NVRAM, you'll have to hold down the ⌘ Command, ⌥ Option, P, and R keys all at the same time for about 15 seconds. Press the "Power" button on your Mac to prompt your Mac to begin turning back on. Do this immediately after pressing your Mac's "Power" button; you'll need to be pressing all four keys at once before the Apple logo appears. If the Apple logo appears before you press the keys, you'll have to shut down and try again. Your Mac may reboot itself during this process. Once you arrive at the user selection screen, you can release the keys and sign into your MacBook Pro like you usually do. You may need to reset some of your preferences (e.g., preferred audio output) after resetting the NVRAM. If you are still having issues with the system settings, you may need to factory reset your MacBook Pro. You will lose any data that you have saved on the MacBook if you do so.

Summary in Russian:

Уясните, к чему приведет сброс NVRAM. Откройте меню Apple. Щелкните по Выключение. Нажмите Выключить, когда появится запрос. Найдите клавиши для сброса NVRAM. Включите ноутбук. Нажмите и удерживайте клавиши для сброса NVRAM. Удерживайте клавиши в течение всего процесса запуска ноутбука. Убедитесь, что проблема решена.


Article in English: Nail brushes are slim and rectangular with soft bristles. They are similar to a toothbrush, but they are larger and don’t have a long handle. You can find them in the beauty supply section of most department stores.  You can use a nail brush daily in the shower instead of doing a full cleaning.  You can use a clean toothbrush instead of a nail brush. Add soap to a bowl of warm water and stir until they are well blended. You can use any kind of soap, but liquid soap blends better. Submerge the brush so that the bristles hold onto water. The brush needs to be wet in order to get your nails clean. Hold your hand up, with the brush pointed down. Push the bristles under your nail.  You can brush under each nail individually or across all four nails of your index finger through your pinky finger at one time. Brushing them individually takes more time but gets them cleaner. You can also brush the front side of your nails for extra cleaning. Scrub under your nail to remove stubborn grime. Dip the brush back into the water regularly to clean the brush and add more soapy water.  Continue brushing under each fingernail until all of them are clean. Rinse the brush in the water before changing fingers.

Summary in Russian:

Возьмите щеточку для ногтей. Разведите мыло в теплой воде. Окуните щетку в мыльную воду. Наклоните щетку вниз. Проведите щеткой из стороны в сторону.


Article in English: Nail clippers for cats look like scissors at first glance but have a specially curved edge to accommodate feline claws. Buy them in any pet supply store. Because Persians are large cats, you might have to buy slightly larger clippers. Ask a staff member for assistance.  Never use scissors or anything with a straight blade. This can be extremely uncomfortable, if not painful.  Keep styptic powder on hand, just in case you accidentally clip the nail too short or if it starts bleeding. Opt for a time when your cat is calm and relaxed. Right after a meal or before a nap is usually a good choice. Make sure the room is quiet without any distractions, such as a view of the bird feeder. If you share your home with other animals, close the door so that they can't enter. Hold your cat's paw in your hand. Do this slowly and gently. Start massaging it for one to three seconds. If your cat pulls away, don't fight them. Keep a gentle hold of the paw while allowing your cat to guide the motion. After they calm down, massage toe and give it a gentle squeeze. You will see a claw emerge. Give your cat a treat for their cooperation. Practice this on a different toe every other day until your cat gets used to it.  Get your cat used to the sound of clippers by practicing on an uncooked piece of pasta. Sit near your cat, put the noodle in the clippers, and trim it. Let your cat sniff the clippers if they want. Get to the point where you can massage and gently squeeze the toe while you clip the pasta. Always reward your cat with a treat after each practice session. Only clip the white part of the nail. The pink area is the quick, which contains blood vessels and nerves. Always stay away from this part of the claw. If you clip it, you can cause your cat a great deal of pain and put them at risk for an infection. If you accidentally cut the quick, apply styptic powder to a moistened cotton ball and hold it against the wound for 5 to 10 seconds. Buy it in any pet supply store. Massage each toe until the claw emerges. Clip only the...

Summary in Russian:

Купите специальные щипцы для кошачьих когтей. Выберите подходящий момент и место. Сначала потренируйтесь. Знайте, какую часть когтя можно отрезать. Подрежьте когти. Подрезайте когти постепенно.


Article in English: Nail fungus is most often caused by a dermatophyte fungus, but the infection can also stem from yeasts and molds on your nail. The fungi, yeasts, or molds that cause nail fungus can infect you and thrive under the following conditions:  Invisible cuts on your skin or a small separation of your nail bed Warm, moist environments that can include swimming pools, showers, and even your shoes. Although any person can get nail fungus, certain factors can make you more prone to developing it. Your risk may be at a higher risk because of:  Age, which can reduce blood flow and slow nail growth Gender, especially men with a family history of nail fungus infections Location, in particular if you work in a humid or moist environment or if your hands or feet are often wet Heavy perspiration Clothing choices, such as wearing socks and shoes that don’t allow proper ventilation and/ or absorb perspiration Proximity to someone who has nail fungus, especially if you live with an infected person Having athlete’s foot Having a minor skin or nail injury or skin condition like psoriasis Having diabetes, circulation problems, or a weakened immune system Nail infections exhibit some typical symptoms that can help you quickly know if you have the condition. Nails infected with fungi, yeast, or molds may be:  Thickened White or discolored, with or without speckles of white in the nail bed Brittle, crumbly, or ragged Distorted in shape Dull and lacking any shine Dark in color, which is a result of debris build-up under the nail Nail fungus can also cause the nail to separate from the nail bed Pay close attention to your nails to notice if any changes occur to them over time. This can help you more easily know if you have nail fungus and get timely treatment.  Notice white and yellow patches or streaks under and on the sides of the nail, which is one of the first signs you may notice.  Look for changes to the texture of your nail such as brittleness, thickening, or loss of lustre.  Remove nail polish at least once a week so that you can...

Summary in Russian:

Причины появления грибка. Помните о возможных факторах риска. Научитесь распознавать симптомы. Понаблюдайте за изменениями в ногте. Обратите внимание на боль. Обратите внимание на запах. Обратитесь к врачу.


Article in English: Nail polish bottles are made out of glass. Whacking the cap against something might actually cause it to snap off, along with the neck of the bottle.

Summary in Russian:

Не следует стучать крышечкой о поверхность стола.


Article in English: Nail polish dries due evaporation of the solvents it contains. Applying the second coat effectively softens these same solvents. This allows the polish to return to a liquid state and be wiped away. The best type of polish for this method is thin and slow to dry. A clear top coat would work, as they tend to dry slowly. Avoid quick dry nail polishes or sprays or drops that cause nails to dry faster. Some blogs suggest that darker colors than the polish you're removing often have the best effects. That said, the rate at which a polish dries is the most important factor. It should be slow.

Summary in Russian:

Подберите другой медленно сохнущий лак для ногтей.


Article in English: Nail polish remover can do an excellent job of removing discoloration and even grime from the rubber parts of your shoes, but it’s not a good choice if your shoes are caked with mud or are any color other than white.  You may want to wash the rubber parts of your shoes using one of the other methods before using nail polish remover on scuffs. Do not use the nail polish remover on the cloth portions of the shoe. While you can use a number of things to apply nail polish remover to the rubber soles of your shoes, cotton balls tend to be the best size and shape to easily clean the sides of your rubber soles and other small bits of rubber.   You may want to wear gloves when dealing with nail polish remover. You will likely need more than one cotton ball if the shoes are dirty. Using the nail polish remover soaked cotton balls, start by scrubbing away any scuff marks on the rubber soles. In doing so, you may find that the entire area you scrub shows as a brighter shade of white than the rest of the sole you’ve yet to clean.  Scrub away all of the significant scuff marks before moving on to cleaning the whole sole. You may need to use more than one cotton ball on some really set scuff marks. Once the significant scuffs and stains have been removed from the shoe’s sole, run the nail polish remover soaked cotton balls along the entirety of the sole, scrubbing when necessary to clean the entire area completely. If you do not clean the entire sole, parts will still appear discolored compared to the brighter whites you achieved in the areas you already scrubbed.

Summary in Russian:

Сначала удалите с резиновой части всю пыль и грязь. Смочите ватный диск в жидкости для снятия лака. Обработайте все поцарапанные места. Очистите жидкостью для снятия лака остальную часть подошвы.


Article in English: Nail polishes and nail polish remover can have harsh chemicals like formaldehyde and toluene. Both of these chemical are preservatives and can do serious harm if absorbed. You do not have to completely forego pretty nails, just be sure to pick nail polishes that do not have nasty chemicals like Formaldehyde in them Accutane (isotretinoin), Retin-A (tretinoin), and tetracyclines can all be dangerous to your developing fetus, may cause serious birth defects, and should be avoided. Wrinkle cream may also contain Retinol, which can also be dangerous.  If you have concerns about wrinkles or acne while pregnant, it is important you discuss this with your doctor and find a treatment that is safe for both you and your baby. Botox should not be used to treat wrinkles while pregnant, either. Teeth-whitening products that contain peroxide may not be safe to use while pregnant. There is not enough research to support that it is safe to bleach or have your teeth whitened, so it's best to wait until after you have given birth and are finished breastfeeding. In fact, it is illegal in some countries for dentists to perform whitening procedures on pregnant women. Some whitening toothpastes, too, contain peroxide. The levels are so low they should not affect your pregnancy, but talk to your doctor first. Look for stain-reducing, rather than whitening, toothpaste. There is not clear evidence that tanning will harm your baby, but using a tanning bed is the leading cause of skin cancer and should always be avoided. Tanning may also potentially break down folic acid, which is important in building your baby's nervous system. Avoid spray tans, as you can inhale chemicals that could harm your baby.  In addition, overheating by tanning or laying out in the sun can increase your risk for birth defects.  Wear sunscreens containing zinc oxide or titanium dioxide. Talk to your doctor before using self-tanner. There is not enough evidence to show that self-tanning lotion is safe for use while you are pregnant, but it is thought the...

Summary in Russian:

Ухаживайте за ногтями правильно. Поговорите с врачом о применении крема против морщин и средств для борьбы с акне. Если вы хотите отбелить зубы, дождитесь рождения малыша. Не пользуйтесь солярием и автозагаром.


Article in English: Nails grow about 1/10 of an inch (2.5 mm) every month, meaning that it takes 3-6 to grow a full nail. If you cut your nails frequently—say, once each week or two—you won't need to worry about them growing too long or too wild. If your nails begin to hurt at the edges, you might be developing an ingrown nail; try to trim away the painful growth before it goes too deep, but it would be wiser to seek a health care professional. The goal here is to remove the "free edges" of your nails: the opaque, off-white crescents that grow at the tips of your nails. Cut the nails almost completely straight across, and round them a little at the corners to keep the nails strong. Cutting the nail straight will reduce your chance of developing ingrown nails. If you are a finger-style guitarist, consider leaving the nails long on your picking hand. Keep at least 1/16th inch (1.5 to 2 mm) of nail on each finger of your picking hand. It can be tempting to keep on trimming your nails (for the sake of convenience, aesthetic, or compulsion) even after you've removed the "free edge". If you trim too deeply, however, you will expose the sensitive skin beneath the nail, and you may increase your risk of infection. Try to keep the ends of your nails even with the top of your finger – or remove all but a tiny sliver of the opaque "free edge".

Summary in Russian:

Стригите ногти часто, но не переусердствуйте. Состригите ногти на руках. Будьте осторожны и не срезайте слишком много.


Article in English: Nails that have separated from their nail beds are vulnerable to injury. Ask your doctor if they can remove the separated part of the nail for you in-office. Removing the nail on your own may result in pain, infection, or further injury. If you have an infection under your nail, removing it will allow you to apply the medication directly to the site. Before your nail can grow back, the fungus and bacteria under the nail must be killed. After diagnosing this kind of infection, your doctor will prescribe an oral or topical antifungal medication to treat it.  Take or apply the medication exactly as directed until a new, healthy nail begins growing in.  Oral medications should be taken for 6-24 weeks depending on the severity and nature of the infection. Topical creams or ointments should be applied daily around the nail bed and are usually slow to produce results. Oral medications are generally more effective than topical ones, but carry additional risks such as potential liver damage. Follow up with your doctor after 6-12 weeks of treatment. Psoriasis is a common cause of onycholysis that has a number of possible treatments. Discuss treatment options with your doctor to decide which one may be most effective for you. These options may include:  Oral medications like methotrexate, cyclosporine, and retinoids Topical treatments like corticosteroids, synthetic vitamin D, anthralin, calcineurin inhibitors, salicylic acid, and topical retinoids Light therapy treatments, such as UVB phototherapy, narrow band UVB phototherapy, and excimer laser therapy Alternative, natural treatments like aloe vera, fish oil, and topical applications of Oregon grape A lack of vitamins and minerals may leave your nails weak and brittle, making it more difficult for them to regrow after onycholysis. Ask your doctor if you should take supplements to help your nails regain strength. Iron in particular may help to strengthen your nails.  Biotin, a B vitamin, can also help to improve the condition of your nails. Taking a daily multivitamin...

Summary in Russian:

Обрежьте ногти, чтобы предотвратить дальнейшее повреждение. Используйте противогрибковые средства, если онихолизис вызван грибковой инфекцией. Узнайте у врача о вариантах лечения онихолизиса, вызванного псориазом. Спросите врача о витаминных добавках, если у вас в организме дефицит витаминов и минералов. Обрабатывайте ногти рецептурным осушающим средством после того, как они намокнут.


Article in English: Naming your jealousy is the first step to overcoming it. Let yourself feel your jealous emotions for a little bit. Jealousy in small doses can be a positive thing for a relationship because it reminds you that you want to be in a monogamous relationship. However, do not let your jealousy consume you. Name it as jealousy and try to mentally separate it from the rest of your life. Jealous feelings are only feelings, after all. Understand that what you think and what occurs in reality may not be identical. Accept your jealous feelings as jealous feelings, but do not mistake them for what is actually happening. These jealous feelings are separate from your feelings for and your relationship with your boyfriend. Write down three things you like about yourself everyday. For every time you give yourself a put down, give yourself a compliment, too. Improving your own self-esteem and focusing on your own positive qualities will remind you that you are an awesome person to date.

Summary in Russian:

Признайте свою ревность. Помните о том, что нельзя позволять себе вестись на чувство ревности. Вспомните о своих лучших качествах.


Article in English: Narcissistic personality disorder affects approximately 6% of the population. Anyone can be affected, but symptoms of the disorder are more common in certain individuals.  Males are more likely to have narcissistic personality disorder than females. Because the symptoms of personality disorders tend to decrease as a person ages, narcissistic personality disorder is typically more noticeable in younger people. If you suspect that you might have a personality disorder, it's a good idea to see your doctor for a complete physical exam. This can help rule out the possibility of any physical illnesses that may be contributing to your symptoms. Your doctor will probably want to do blood tests as well. In order to confirm a diagnosis of narcissistic personality disorder, the individual must be seen by a mental health professional, such as a psychiatrist or psychologist. A general practitioner can refer you to a mental health specialist, but will not be able to make the diagnosis.  The diagnosis process will involve a complete psychological evaluation. Questionnaires are sometimes used to understand the person's state-of-mind.  As with many mental health disorders, there is no laboratory test that can be used to diagnose narcissistic personality disorder. A trained mental health professional must analyze the person's symptoms and history in order to make a diagnosis. Once a person has been officially diagnosed with narcissistic personality disorder, they can receive treatment. Most often, this is psychotherapy, which helps to teach the person how to interact with people in a healthy way and how to manage their expectations.  Treatment for narcissistic personality disorder is a lengthy process. The person may require years of therapy. In some cases, medications may also be prescribed to help the person combat symptoms such as anxiety or depression.

Summary in Russian:

Разберитесь, кто может быть подвергнут заболеванию. Пройдите медицинский осмотр. Посетите специалиста по психическим заболеваниям. Пройдите лечение.


Article in English: Narcissistic personality disorder involves a long-term and enduring behavior patterns. This condition must be diagnosed and treated by a qualified mental health professional such as a psychologist or psychiatrist. Unfortunately, an overwhelming majority of narcissists never seek treatment. Without treatment, it is unlikely that the narcissist will get better.  Your spouse may only see a professional when the consequences of their behavior significantly interferes with their ability to function at work, at home, or socially. You might try talking to your spouse about getting help, but expect resistance. If you are going to try to make your marriage work with a narcissist, then you will need to build an emotional wall around yourself. Because the narcissist’s behavior is purely self-driven, it’s important to recognize it as a part of the disorder and not take it personally. This will undoubtedly be difficult to do, but it is necessary if you want your marriage to work. When your spouse says or does something particularly offensive or exploitative, try reciting a mantra to yourself like “What he/she does is a reflection of him/her, not of me.” Narcissists are a classic example of being takers rather than givers. Your spouse requires a great deal of admiration and/or affection, but they are unlikely to provide the same to you unless it serves them in some way. Expect for the relationship to be out of balance. Instead, use your friendships and relationships with family members for emotional support. Your narcissistic spouse likely responds well when you pump up their ego, so try this tactic when making demands on them. That way, you are able to keep your spouse satisfied and see to it that your own needs are met also. For instance, if you need your husband to complete a home-improvement project, you might say, “Darling, I know you are super busy, but your amazing carpentry skills are needed in the garage. The new shelves need to be hung, and I know no one will do as great a job as you can.” Positive reinforcement...

Summary in Russian:

Знайте — бо́льшая часть нарциссов никогда не лечатся. Прекратите воспринимать его поведение на свой счет. Не ждите от супруга удовлетворения ваших эмоциональных потребностей. Используйте лесть, прежде чем о чем-либо попросить. Хвалите положительные поступки.


Article in English: Nasal irrigation with salt water can help in clearing the mucus and keeping your sinuses moist. There are different ways of doing this, ranging from bulb syringes and Neti Pots to pricey irrigation systems. Regardless of your preferred method, it is necessary to wash the irrigation device after each use and leave it open to air dry. You can flush your sinuses daily and you may do it twice a day when you have an active infection.  To use a Neti Pot:  Dissolve 1 teaspoon (4.9 mL) of sea salt or pickling salt (dissolves faster) in 2 cups of warm water. The salt will help dissolve the mucus that is blocking the communicating path between the sinus and the nasal cavity. Don’t add any more salt than this or it may cause a burning sensation. Standing over a sink, fill the Neti Pot with one cup of water and place the tip of the spout into one nostril. Tilt your head to the side and allow the water to run out through the opposite nostril. Be careful not to tilt your head back and up or the water will reroute down your throat. Refill the Neti Pot and repeat with the other nostril. Repeat 2 times each day. However, remember not to use this remedy for more than 2 weeks, as you can damage your nasal mucosa. Some people find that inhaling steam can be very soothing in the management of acute sinusitis. One way to use steam treatment is to fill a bowl with steamy hot water. Then lean over the bowl in a comfortable position and drape a towel over the bowl and your head to keep the steam in. Relax and breathe in the steam for about ten minutes at a time. You can repeat this several times a day. Be careful not to scald your face by touching the water.  You can even run the shower and sit in the bathroom and breathe deeply. The steam vapors will help in reducing the congestion and swelling of the nasal passages. Place a warm, wet towel on your face to help in relieving some of the heaviness from your sinuses. If the area is heated, blood flow will increase, and the fluid inside the sinus cavity can be more easily drained. ...

Summary in Russian:

Промывайте пазухи носа. Делайте паровые ингаляции. Прогревайте нос. Применяйте свежую или сушеную душицу (орегано). Попробуйте воспользоваться эвкалиптом. Принимайте экстракт косточек грейпфрута. Употребляйте больше чабреца (тимьяна). Добавляйте больше куркумы в блюда. Ешьте больше хрена. Избегайте курения, алкоголя и источников стресса.