Article in English: Laughing increases your heart rate and activates your muscular system. Therefore, laughing is great for feeling energized. Take a break from work and go watch that silly YouTube clip. If the boss catches you, you were just busy motivating yourself. Thinking positive thoughts will help, too. Have you ever noticed that sad, pessimistic thinking just sort of shuts you down and makes you want to clam up? Concentrating on a can-do attitude can help make everything seem a little more doable. Research shows that hitting the snooze button actually makes you more tired. Think of it this way: you're waking up, falling back into a kind of half-sleep, waking up, falling back into a kind of half-sleep, and repeating and repeating until you finally get out of bed. This just makes you more drowsy – you'd be better off spending that half an hour getting actual rest. If you're just too tired to get up, you need to go to bed earlier. Aim for just 15 or 20 minutes earlier and you may be surprised at the difference it makes. Thought yawning was just when you were tired or when your body needed oxygen? Think again. It also wakes up your brain, cooling it down and sending it a burst of energy. So yawn away, because it's actually good for you. Our bodies are still programmed like our ancestors. We have urges that call for fight or flight and we still attribute color with meaning. Just like animals get alarmed at the color red, so do we. If you want to wake up your primitive mind, look at something red. If being sleepy is constantly a problem, you may want to consider putting specks of red all around you, whether it's at work, home, or school. Abandon seasonal colors (winter is so blah) and go for brighter shades, red included. This means your wardrobe, too. Sometimes being tired has less to do with how much sleep you got and more to do with what you've been doing all day. The brain can only handle so much stimuli and sometimes being tired is its way of telling you that it needs a break. Or just take a moment to do whatever the heck...

Summary in Russian:

Посмейтесь. Не нажимайте кнопку повтора на будильнике. Зевните. Посмотрите на что-нибудь красное. Уделите себе минутку.


Article in English: Laughter is a key to a sense of humor. Focus on laughing more every day, even laughing at yourself. Enjoy small things, find humor in everyday situations, and find humor in life's misfortunes. Smile as often as you can. Try making other people laugh, too. Make laughing a priority, for yourself and for others. When you find yourself in a tense situation, step back and laugh. Anger is a powerful emotion, but laughter also has a powerful hold over our minds and bodies. Toss out a one-liner, laugh at the situation, or use humor to diffuse a situation.   It might save you some stress and heartache.   Sometimes tense or uncomfortable situations benefit from some comedic relief. A joke can take some of the tension away and make people feel more comfortable. When you know you are about to go off on someone, crack a joke. If you're fighting with your sibling, you can say, "We've been fighting about this same thing for 10 years! Apparently, we're stuck as teenagers." If someone makes fun of your old car, you can respond, "I bet you don't look as good as you did 15 years ago, either!" Let go of things that make you immediately feel defensive. Forget criticisms, judgments, and self-doubt. Instead, let those bothersome things roll off your back as you have a sense of humor about them. Everyone is not out to criticize you or to get you. Instead, smile or laugh. Having a light-hearted attitude about yourself is one way of keeping a sense of humor. Learn to laugh at yourself. Everyone needs to take themselves seriously sometimes, but learning to laugh at yourself is a way to self-acceptance. No one is perfect, and we all make mistakes. Don't take yourself too seriously, and keep good humor about your life.  Laugh off things you cannot control, such as age and appearance. If you have a big nose, make fun of yourself instead of getting upset. If you're getting older, laugh at the over the hill cards. Even if you feel uncomfortable making fun of yourself, shrug that stuff off, especially if you can't change it. Laugh at your...

Summary in Russian:

Учитесь смеяться. Заменяйте смехом другие реакции. Избегайте защитных реакций. Живите в мире с собой. Помогайте другим расслабиться. Действуйте спонтанно.


Article in English: Laughter is most definitely contagious, and can help people feel more at ease and relaxed. Laughing and having a sense of humor can take the pressure off of your relationship and help you cope with the inevitable ups and downs of sharing a life together. Find things that you know your partner will like and find funny.  Remember things from your day that made you laugh to share with your partner when you get home. Find a TV show that makes both of you laugh and have a standing date to watch it together. Even if it’s not a long conversation, checking in with one another is vital. Remind the other person how you feel and that you are there when he or she needs you. Sending messages to show your level of engagement in the relationship can also help build intimacy. Don’t forget to say:  “I love you.” “I admire you.” “I miss you.” “I’m sorry things are going badly today. Is there any way I can help?” “I can’t wait to see you.” “I hate to see you like this. Can I do anything?” Move away from dating clichés like dinner and a movie. In a long-term relationship, it’s important to try new things to keep the magic alive. If you do go out to dinner, make an effort to try new restaurants and get dressed up from time to time. Try out the following ideas:  Go out dancing. Host a party. Hit the beach. Go ice skating. Visit hot springs. Do karaoke. Take a cooking class together. Little things can include writing notes to show your affection, taking the trash out, or cooking dinner when your partner is exhausted. These small gestures show that you are attentive to your partner. The ‘little things’ are often couple specific, meaning no two couples will enjoy the same things. The important thing is to be sincere in your gestures and come from the heart.   If you and your partner appreciate movies, plan a special movie night for the two of you, with your favorite snack foods. Surprise your partner with a small gift, such as flowers or a hobby-related item.

Summary in Russian:

Смейтесь вместе с партнером. Пусть партнер знает, что вы рядом. Устраивайте свидания, используя новые идеи. Делайте «приятные мелочи».


Article in English: Laughter itself is unconscious. While it's possible for us to keep ourselves from laughing (not always successfully), it is very hard for us to produce laughter on demand, and doing so will usually seem "forced". Fortunately, laughter is very contagious (we're about 30 times more likely to laugh in the presence of others), and in a social context, it's easy to start laughing when others are laughing. Studies have shown that three things make us laugh the most: a sense of superiority over someone else behaving "dumber" than us; a difference between our expectation of something and the actual result; or welcome relief from an anxiety. It's good to know that the less funny a place is, the easier it becomes to add the element of humorous surprise. It might be easier to get people to laugh about in an office workplace than to get people to laugh in a comedy club. This is why The Office, the originally a BBC 2 show that was remade by NBC, uses an office as its setting: it's about as boring as it gets. They even process paper. How boring is that?! We're not used to looking at an office as a funny place, so when it is funny, it's especially funny. A lot of the time, comedy comes from linguistic confusion (unintentional) or linguistic playfulness (intentional). We sometimes find things humorous when there's a gap between our words and our meanings.  Freudian slips are linguistic errors that are believed to expose what you were really thinking rather than what you "meant" to say, and are often of a sexual nature. Witty wordplay is more intentional: "A chicken crossing the road: poultry in motion." Or this one, where the words "hockey" and "fight" are switched: "I went to a fight the other night and a hockey game broke out." There's perhaps nothing in comedy more widely cited but more thoroughly misunderstood than irony. Irony occurs when there is a gap between our expectations of a statement, situation, or image and the actual experience of it.  Comedian Jackie Mason illustrates irony with a joke: "My grandfather...

Summary in Russian:

Задумайтесь о том, что заставляет вас смеяться. Учитесь смеяться даже в скучной и несмешной обстановке. Научитесь оценивать по достоинству остроумную игру слов и каламбуры. Цените иронию. Поверьте в свое внутреннее чувство юмора.


Article in English: Launch your Internet browser and sign into your Apple Mail account at https://www.icloud.com/ if you normally use the Apple Mail app on Mac OS X. ” Place a checkmark next to “Delete messages after forwarding” to prevent iCloud from storing copies of all forwarded messages. This prevents copies of messages from decreasing your available iCloud storage space. ” Going forward, all emails sent to your Apple/iCloud Mail account will automatically forward to your Gmail account.

Summary in Russian:

Войдите в свою учетную запись Почты iCloud и нажмите на иконку шестеренки. Выберите «Настройки», затем выберите «Переадресовывать мою почту». Введите адрес Gmail, куда необходимо пересылать электронную почту. Нажмите «Готово».


Article in English: Laundry soap is highly concentrated, and a little bit goes a long way. If you use too much, the residue can congeal on the fabric, making the fibers stiff and scratchy. Try using less detergent than you normally would. Too much detergent residue can also foster mold and bacterial growth – especially if a towel stays damp for a while. If the chamber is too full, it might be keeping your towels from getting a full rinse. This can leave the fabric stiff with residue from minerals, dirt, and detergent. The same goes for drying! Be patient and run multiple loads to avoid overcrowding. If your home's water supply is "hard" and full of minerals, then the faucet or washing machine might be leaving chalky deposits in your towels. Consider buying a mineral filter to soften up your water supply, or washing your towels only with off-grid water.

Summary in Russian:

Используйте меньше средства для стирки. Не перегружайте стиральную машину. Остерегайтесь жесткой воды.


Article in English: Lavender appreciates slightly closed quarters, so dig a hole just large enough to contain the roots, and no larger. If you're planting lavender in a pot, you want to use a pot that's not much larger than the lavender's root ball. If you're planting more than one plant, leave one to two feet between each hole, since the plants will grow quite large. Sprinkle about half a cup of composted manure or bone meal into the hole to fertilize the lavender. This will help it get off to a good start. Mix it in with the soil at the bottom of the hole, then cover with a light layer of soil. If drainage is a concern, you can also mix in a handful of pebbles so the water drains through more easily. Prune off any dead or decaying parts of the plant so that it gets good air circulation and the plant's energy will be directed toward new healthy growth. Shake excess soil from the roots and remove any that are torn or damaged. Place the lavender in the hole so that the roots are nestled against the bottom and sides. They should not be directly touching the composted material; rather, make sure there's a layer of soil over the compost before you place the lavender in the hole. Fill in the hole with soil and pat it around the roots.

Summary in Russian:

Выкопайте лунку достаточной глубины для корней. Положите удобрения в лунку. Подготовьте растение. Поместите растение в лунку.


Article in English: Lavender plants, unlike many perennials, do not handle division well. Read the section on deciding how to propagate lavender for more advice, or refer to either section on cuttings instead if your main goal is to produce new lavender plants. Lavender plants are dormant during winter, although they may retain their greyish-green color. Wait until early spring to divide the plant, but do not wait until the plant begins the growing season in earnest. If the center of the plant is dead, you should be able to identify individual clusters of stems circling the dead area, attached to the same section of roots. Plan to divide the plant so each new section has at least three to five growing stems and roughly equal shares of the root base. This may require you to include multiple clusters in one division. As a rough guide, each hole should be about twice as wide as the root ball, and approximately 12 inches (30 cm) deep. Keep in mind that these root balls will be smaller after division. Organic material such as compost or pine bark can be mixed into your garden soil to use as backfill, or the material can be placed in a layer about 3 inches (7.5 cm) deep at the base of each hole. Optionally, add a small amount of fertilizer high in phosphorus and potassium to the base of the hole as well. If the plant is not excessively large, the center is not dead, or separate divisions are not easily visible while the plant it is in the ground, you may wish to remove the entire plant before dividing it. Otherwise, remove portions of the soil around the plant to increase visibility and access to the root ball. Pry down on the handle of the shovel as you move around the plant until the plant releases from the ground. Most lavender plants cannot easily be pried apart, but if your variety grows discrete clusters, you may attempt to pry them apart with two garden forks. More commonly, you will need to use a clean, sharp shovel to cut the lavender plant as you decided above, then use garden forks to pry apart the entwined roots. Plant...

Summary in Russian:

Прибегайте к данному методу в качестве последнего средства. Делите лаванду ранней весной. Выделите участки для деления. Выкопайте лунки для посадки разделенных растений. На дно лунки насыпьте обогащенную питательными веществами почву. Частично или целиком выкопайте куст лаванды из земли. Для деления куста используйте лопату. Посадите каждый из выделенных участков растения в собственную лунку и посадите на такую же глубину, на какой растение росло раньше.


Article in English: Lavender seeds can take a while to germinate and should be started early indoors so that they have plenty of time to grow into mature plants during the warm growing season. " Place your seeds between 2 wet paper towels, then put them into a sealable plastic bag. Store the bag with the seeds in the refrigerator, leaving it there for at least 3 weeks. If you purchased your seeds, they've already gone through this process. Only stratify your seeds if you harvested them yourself from another plant. The seed starting mix should be a light potting mix that drains well. You can either use a plastic seedling tray or a wide, shallow container without divisions. Sprinkle the seeds on top of the soil. There's no need to bury the seeds, but you should sprinkle a light layer of soil over the seeds.  If using a plastic seedling tray, plant one seed per slot. If planting in a division-free container, space the seeds 1/2 to 1 inch (1.27 to 2.54 cm) apart. A light coating of potting mix protects the seeds, but the seeds also need access to sunlight in order to germinate. A heat tray often works best, but another work location may also work as long as the temperature remains around 70 degrees Fahrenheit (21 degrees Celsius). Keep the growing medium moist, but not damp, and water the seeds in the morning so that the soil can dry some before evening hits. Soil that is too damp and cool will invite fungus to grow, and fungus will destroy your seeds. Lavender seeds can take two weeks to one month to sprout. Monitor your seeds while you wait for them to sprout. Make sure the soil stays wet while you wait for them to sprout, and keep the seeds in a sunny area. After the seeds sprout, you should move the container to a location that receives plenty of direct sunlight. If no such location is available, place a fluorescent grow light about the sprouts and allow them to sit in the artificial light for eight hours a day.

Summary in Russian:

Посадите семена за 6-12 недель до теплой погоды. Положите семена посредством процесса, называемого "холодное расслаивание. Наполните емкость посадочной смесью для семян. Посейте семена. Присыпьте семена на 1/3 см. Держите семена в теплом месте. Слегка полейте семена. Ждите. Дайте проросшим семенам много света.


Article in English: Lavender water is so easy to make that it only requires a few basic supplies. Most of these can be found at craft stores or health food stores. If you have trouble finding anything, check online and consider ordering it. Here's what you'll need:  Lavender essential oil Distilled water Witch hazel or vodka Glass jar with a lid Spray bottle Funnel When you're making lavender water, the most important thing to get right is the ratio of the ingredients. Using just the right amount of lavender will ensure that your water smells divine but not overpowering. Mix up the following ingredients in the glass jar:  3 ounces of distilled water (you can use tap water if you don't have distilled) 1 ounce of witch hazel or vodka (this acts as a preservative and helps the lavender oil distribute throughout the water) 10 drops of lavender essential oil Make sure the lid is tightly screwed on, and shake up the jar to mix the lavender oil with the water. The witch hazel or vodka will help the oil mix well with the water. Place the funnel over the opening in the spray bottle. Carefully pour the lavender water through the funnel and into the bottle. If you have extra lavender water that won't fit in the bottle save it in the jar until you run out of liquid in the bottle. Spray it on your linens, your clothing, your furniture or your pillow. Lavender water has a calming effect, and using it is an excellent way to freshen up your environment and relieve stress.  Using lavender water is also a good natural way to relieve headaches. Spray it on our skin before going outdoors as a natural insect repellent.

Summary in Russian:

Соберите все необходимое. Добавьте ингредиенты в стеклянную банку. Потрясите банку. Перелейте с помощью воронки лавандовую воду в бутылку с распылителем. Используйте вашу лавандовую воду.


Article in English: Lavender water made from lavender flowers won't smell as concentrated as lavender water made from essential oil. Essential oil is the distilled, concentrated essence of lavender made from the flowers. When you use the flowers themselves, the resulting water is very light, but still quite aromatic. Here's what you'll need:  A bunch of lavender stems fresh or dried (for a total of 2 tablespoons of buds) 1/2 cup water Glass bowl Spray bottle Funnel Fine-mesh strainer Lavender flowers grow as little buds along straight stems. To make lavender water, you don't need the stems; the buds contain the floral scent. To remove them from the stems, hold a stem over the glass bowl. Gently pinch the stem at its base, and run your fingers from the base to the tip. The buds will fall off into the bowl.  You can also buy dried lavender buds that have already been removed from their stems. Look in gourmet food stores or herb shops. This is a great way to use lavender plants that may be growing in your yard. Pour it into a small saucepan and place it over high heat. Heat the water until it comes to a full boil. Don't leave it unattended for too long, or the water will begin to evaporate. Carefully pour it over the buds so that the buds can begin steeping in the hot water. The heat will draw out the oils from the flower, and the water will become scented with lavender. Leave the buds to steep for a few hours or overnight. The process is similar to making tea. Let the buds continue steeping until the water cools. Set the fine-mesh strainer over a bowl. Pour the water into the strainer to strain out the buds. Discard the buds; they won't have a scent now that their essence is gone. Place the funnel over the opening of the spray bottle. Pour the lavender water into the spray bottle. The water is now ready to use on your linens, as air freshener, or as a tool for aromatherapy.  If you want the water to have a longer shelf life, you can mix in one ounce of either witch hazel or vodka. Shake the bottle well to distribute it throughout....

Summary in Russian:

Соберите все необходимое. Оборвите почки лаванды с ее стеблей. Доведите воду до кипения. Пролейте кипящую воду через почки лаванды. Накройте миску и дайте почки пропитаться. Процедите почки из воды. Перелейте воду с помощью воронки в бутылку с распылителем.


Article in English: Lawsuits can be expensive, even if you are confident that you will win. You will still have to pay for legal representation and spend a lot of time defending your company.  Watch your actions and words. Avoid doing business with people who have a reputation for unscrupulous behavior and do not engage in questionable business practices.     Be careful of conflicts of interest. Avoid situations that could be perceived as suspicious as well.     Insure your small business. Make sure you have enough liability insurance and consider additional coverage such as errors and omissions insurance or a directors and officers (D&O) policy if you operate under a board of directors.    An unexpected disaster such as a fire or a hurricane could destroy your business, leaving you without income or a plan to rebuild.  Talk to your insurance agent about what is appropriate for your small business. Each business has different needs.     Develop a crisis plan. If disaster strikes, you and your employees should know exactly what to do. Include plans for any inventory, technology and how you will communicate with your customers.    Keep checks and balances and other controls in place to avoid being robbed or losing your hard-earned profits.  Be careful who you hire. Conduct background checks and screen all employees and consultants, especially those with access to company finances.     Audit your business finances at least every quarter.     Require timely payments from clients and customers. Waiting for payments can cause cash flow problems. Insist on payment for services and goods within a reasonable amount of time, such as 30 days.    Small businesses are eligible for many tax breaks. Make sure you are taking advantage of all of them.

Summary in Russian:

Защитите свой малый бизнес от возможных судебных исков. Оцените свою способность противостоять катастрофам. Следите за наличными деньгами и доходами. Сотрудничайте с квалифицированным адвокатом и финансовым консультантом.


Article in English: Lawyers are known for their arguing skills, and this isn’t just limited to the workplace. They enjoy having lively debates, so if they disagree with you on an issue, don’t take it personally. Stand firm and argue your side effectively.  Cite reliable sources, offer statistics, and be as objective as possible, rather than letting your emotions take over. Don’t be intimidated by their law degree. Be confident in your own knowledge and intelligence and be comfortable discussing a wide range of topics. Identify topics that are off-limits, such as politics, religion, or family issues. If you’re happy to debate anything and everything, then great! But be honest if you just want to avoid a subject altogether. Your date should respect your wishes if something makes you uncomfortable. Decide whether you will discuss work while on dates or leave it behind. Some couples do better if work is kept out of the relationship, whereas others thrive on discussing what they did during their professional day. Have this conversation as early as possible so that you’re both on the same page about it by the first or second date. For example, you could say, "Work stresses me out too much. Can we just leave any work-talk behind when we go out?" Lawyers have their own language, often called “legalese,” and they may toss some of these terms into conversation when they talk about work. If you don’t want to constantly ask what they mean, learn some common legal terms and even some of the fundamentals of Latin.  Visit the library and check out Merriam Webster's Dictionary of Law as well as a couple beginner’s Latin books.  Some examples of legalese are affidavit, de facto, habeas corpus, fiduciary, corpus juris, and ex parte. Lawyers like clear facts. Rather than playing any mind games, come out and say how you feel about them and where you see the relationship going. They might not articulate their feelings in a romantic way, but they’ll appreciate your honesty, and will probably be straightforward with you as well.  For example, after a...

Summary in Russian:

Участвуйте в дискуссиях с партнером. Установите границы для деликатных тем. Придумайте правило по поводу обсуждения работы на свиданиях. Выучите несколько юридических терминов. Определите статус отношений. Не молчите, если партнер заденет ваши чувства.


Article in English: Lawyers often have to work late into the evening, sometimes with no notice. Instead of getting angry when they have to cancel a dinner date, let them know you understand the difficult position they’re in. Say something like “I know it’s not up to you. Let’s reschedule for this weekend!” You'll be less likely to resent your lawyer after a canceled date if you have a backup plan for how to spend your evening. Call up a friend and see if they're available for a last-minute cocktail or offer to come over with pizza. If no one's available, go shopping for something for yourself, like new shoes or a book you've been wanting to read. If they cancel dinner plans because they have to work late, pick up food from their favorite restaurant and bring it to their office. Check to make sure their boss won’t mind if you stay and eat too. This will give you extra time together while still allowing them to stay on top of things at work. Lawyers spend so much of their time at work during the week that they like to go out and have a good time on the weekend. Rather than just staying in and watching TV, plan to visit street festivals, go to museums, have picnics in the park, see movies, and try new restaurants. Understand that if they have a heavy workload, weekend dates may get canceled as well. Avoid putting non-refundable deposits down on any activities. Lawyers have to go to lots of work events and parties that require formal dress. To show you’re supportive of their career, try to attend as many of these as possible. And don’t bug them to leave early, since they’re likely trying to make a good impression with their boss. Build out your wardrobe to feature lots of formal wear so that you don’t have to wear the same dress or suit to every event. Consider a clothing rental service like Rent the Runway if you can’t afford to pay for new dresses.

Summary in Russian:

Выражайте поддержку, когда партнер отменяет свидания. Подготовьте запасной план на случай, если свидание отменится. Устройте партнеру сюрприз на работе. Планируйте увлекательное времяпрепровождение на выходных. Посещайте с партнером официальные приемы.


Article in English: Lay 1 bunch of celery sideways on a cutting board. Use a sharp kitchen knife to carefully cut off the top leafy parts and the white base that connects the stalks at the bottom.  A bunch of celery typically contains about 8-9 individual celery stalks. Advocates of celery juice suggest drinking a glass of it in the morning on an empty stomach, although there is no research that shows this is any better than consuming it at any other time of the day. Hold a stalk of celery under a running tap and gently rub your fingers along it to remove dirt and any other substances. Repeat this for each stalk to clean them all. You can also put the stalks in a colander, if you have one that is big enough, and rinse them all at once.

Summary in Russian:

Отделите верхнюю часть (черешки с листьями) от основания розетки сельдерея. Тщательно промойте каждый стебель сельдерея.


Article in English: Lay 2 - 3 slices of saba on a wrapper. Spoon a few teaspoons of langka over the slices. Start by folding the top and bottom of the wrapper toward the middle. Gently turn the wrapper 180 degrees so that an unfolded side is facing you. Roll the wrapper away from you, as you would an  egg roll or a jelly roll. Brush a big of egg white on the edge of the wrapper to seal it in place. Finish filling and rolling the rest of the wrappers. After the turon is wrapped, one traditional preparation method is to roll the turon in brown sugar. The sugar will caramelize as the turon fry. Alternatively, you may make a brown sugar syrup to serve with the turon after they're fried.    Place the oil in a deep cast iron skillet or dutch oven suitable for frying. Let the oil heat until water sizzles when sprinkled over it. Carefully place them in the oil one at a time. They should begin to sizzle and fry right away - if they don't, the oil isn't hot enough. Don't overcrowd the pan, or they won't cook evenly. Fry them in batches if you have too many to fit all at once. Halfway through the frying process, turn the rolls with a pair of tongs. They should be crispy and golden on the outside and creamy on the inside. Place them on a paper towel-lined plate to drain. If you didn't opt to give the rolls a caramelized sugar coating, top them with brown sugar syrup, which can be made as instructed below.

Summary in Russian:

Начините турон. Заверните турон. Нагрейте масло. Положите турон в масло. Переверните роллы один раз. Вытащите роллы, когда они станут золотисто-коричневого цвета.


Article in English: Lay a clean towel down over a flat surface. Place your photographs on the towel. Make sure to wear your editing gloves, even at the beginning of the process, to avoid damage. Use a can of compressed air. Blow the air over the photo to remove any stuck on dirt or dust. You can also use a soft cleaning brush, which may work better for very delicate photos.  Blow or brush the photograph as long as is needed to remove any excess dirt or debris. It's important you get any dust and dirt off before wiping down the photos. You do not want to get debris plastered onto the photos when wiping them down. Take your cleaning pads. Gently wipe down the surface of the photographs to remove any residue left on the photos. Use extremely slow hand movements to avoid tearing the photographs. Move the wipes over the photograph, removing any set-in debris and dirt as you go. The precise instructions for using cleaning pads varies depending on the type of pad. You should always closely read the manufacturer's instructions before using a cleaning pad. Hold a hairdryer set on high heat about 10 inches away from your photo. Move the hair dryer back and forth slowly. This should dry the photo off. Keep moving the hair dryer back and forth until the photo is completely dry. It's very important to keep the hairdryer a solid distance from the photograph to avoid heat damage. Some photographs may have very set in stains that do not respond to routine cleaning. You do not want to use harsh cleaners or clean your photographs too aggressively on your own. Look online to find professional photography cleaning services in your area in the event you're dealing with very difficult stains. It's better to spend extra money on professional services than risk damaging irreplaceable old photographs.

Summary in Russian:

Положите фотографию на полотенце. Сдуйте грязь. Вытрите остальной мусор. Высушите фотографии. Для удаления сложных пятен обратитесь за помощью к профессионалу.


Article in English: Lay a dropcloth or towels along the baseboard where you intend to start. Ideally, your sponges shouldn't be dripping wet when you use them, so feel free to skip that part if you're confident in your ability to catch the occasional drip that may run down the wall. However: Do keep some towels around just in case your bucket suffers a major spill. Play it extra safe and lay one out to set your bucket on while you work. Depending on how strong your solution is, you may find the smell of vinegar a little overwhelming. If so, open windows and/or set up some fans to improve air circulation. Vinegar fumes aren't dangerous, but they may tempt you to rush through the job. Avoid doing so, since a rushed job may lead to drips and other water marks that will remain visible after the walls have dried. Unplug power cords from outlets. If you intend on cleaning outlet covers and/or where they cover the wall, switch off the fuses for those outlets before doing so. Do the same for light switches, telephone cords, and any other fixtures with an electric current. If you're cleaning the entire wall as opposed to spot-cleaning, take down anything that's mounted to them. Ensure a thorough cleaning without any obstructions that might be hiding dirt. This can include any:  Photos, posters, or other artwork. Shelves, coat hooks, or other functional items. Electronics, like wall-mounted TVs or speakers.

Summary in Russian:

Накройте пол. Проветрите комнату, если в этом есть необходимость. Не ударьтесь током. Снимите элементы декора.


Article in English: Lay a ruler across the opening of the bag. Write down the length. This will be how long you will be making the sticks for the frame. Purchase some thin balsa wood sticks from an arts and crafts store. They look like squares or rectangles when you look down at them from the top. Cut the sticks down to the right length. Put a drop of wood glue in the middle of one stick. Place the other stick on top of it, making a cross or X shape. Wait for the glue to dry.  Try to get the thinnest stick possible. It will be the lightest and easiest to fly. Do not buy dowels; those are not balsa wood and will be too heavy.

Summary in Russian:

Измерьте ширину входного отверстия пакета. Подумайте о том, чтобы использовать для каркаса вместо соломинок палочки пробкового дерева.


Article in English: Lay a single paper out on a flat surface. Use your fingers or a spoon to evenly spread the herbs over the center of the paper. For a smaller cigarette, use about 0.025 ounces (0.7 grams) of herbs; for a larger cigarette, use about 0.04 ounces (1.1 grams). If you are using a cigarette roller instead of rolling by hand, pack your herbs into the filling tray. Either pick up the paper or keep it on the flat surface, holding or maneuvering it with your index fingers and thumbs. Gently fold it lengthwise at the one-third mark so all the herbs roll into an even line. Roll the shorter side of the paper up and over the herbs so that the paper envelops them. Pack the herbs into a tight roll and tuck the edge of the paper under the herbs. Roll up the rest of the paper, leaving a small lip at the end.  For the cigarette roller, insert the empty tube and fill it with the packed herbs to create your cigarette. If you are using a disposable filter that gets rolled into the cigarette, make room for it at one end and roll it up with the cigarette. Dampen the lip of the paper that  you left exposed to make it sticky. Seal the paper and let it dry out for a couple minutes. For reusable and disposable filters that aren't rolled into the cigarette, insert the cigarette into the filter. Otherwise, the filter should already be rolled into the cigarette.

Summary in Russian:

Выложите травяную смесь на папиросную бумагу. Скрутите сигарету. Заклейте сигарету. Добавьте фильтр.


Article in English: Lay down a towel or a mesh screen and position the fur on top of it. Try to spread the fur out as much as possible without breaking it up into small pieces. If there’s wind, place a mesh screen or towel on top of the fur to hold it in place. If it’s cloudy or rainy outside, leave the fur inside to dry in a well-ventilated area. It may take up to 4 hours for the fur to dry inside.

Summary in Russian:

Разложите шерсть сушиться на солнце примерно на 1–2 часа.


Article in English: Lay it down on a flat surface. If it’s small enough to be moved when the TARDIS is finished, lay it on a sheet of paper or other protective material. If it’s going to stay where you build it, make sure the ground is level and not subject to moisture. Lay down a tarp if necessary. Base = 1u square x .2u high. This will be the framework for everything that follows, so build this part carefully. With a pencil, mark the inside top of the base around all 4 corners at .05u. For example, if your base is 4 cm square, make a mark at .2 cm. (4 x .05 = .2) Draw a line between the center points of your marks with pencil as a guide for placing the other parts of the TARDIS build. Glue the posts to the base so that they sit inside the guidelines, as shown. Place the ceiling board on top of the corner posts, aligned so that the edges are flush.

Summary in Russian:

Начните с основы. Добавьте угловые стойки и крышу. Отметьте углы. Соедините точки. Прикрепите стойки. Прикрепите потолок. Дайте каркасу ТАРДИС высохнуть, а клею – затвердеть.


Article in English: Lay it onto the burner of a gas stove for 5-10 seconds, or lightly warm it in a skillet. For a quick fix, try warming the tortilla in the microwave for 30 seconds, or folding it into quarters and lightly browning it in a toaster. If you lay your tortilla directly onto a gas burner, be very cautious to ensure that it doesn't catch fire. Do not leave the stove until there's nothing over the flame. Lay the tortilla out on a flat surface. Place a line of toppings from one edge of the tortilla about 2/3 of the way to the other edge. A smear of hot, refried beans, some warmed chopped meat, some cheese, warmed rice, avocado, salsa, grated cheese, a bit of sour cream. Don't stack your pile more than 1-2 inches wide and an inch high. If you fill your burrito too full, you might not be able to seal it. Fold the corners towards the center, then grab the bottom and roll it up. To seal the burrito, try poking the ends in so that they remain tucked. It may help to dip a finger in water and run it along the margin first. Repeat as needed to make more burritos. At this point, you can serve them right away or toast them in a pan. This will lightly brown the sides, seal the fold, and give the tortilla a crispy texture. First, spray a large skillet with cooking spray and turn it to a medium-high heat. Lay the wraps into the skillet, seam-side down. Cook until the burrito is golden brown and crisp on the bottom. Then, turn over and cook until golden brown on the other side. The process should take 2-3 minutes per side.

Summary in Russian:

Разогрейте тортилью, чтобы она стала мягкой. Заполните буррито. Заверните буррито. Поджарьте получившиеся буррито на сковороде, если хотите. Готово.


Article in English: Lay on your side on a mat, with your knees bent slightly and 1 leg stacked evenly on top of the other.  Your hips should be at a 90 degree angle to the ground, not angled towards the front or the back.  Bend your lower leg a little more to give yourself balance and support, and straighten your top leg with your foot flexed.  Raise your top leg upward (while keeping your foot flexed) and slightly backwards, then lower it again. Lift and lower your upper leg in sets of 5 or 10, depending on how advanced you are in your workout, then switch and repeat the same exercises on your other side. This exercise is similar to the side-lying hip abduction, but your knees will be bent. Lie on your side as you did with the side-lying hip abduction. Instead of keeping your legs straight, bend them and stack 1 on top of the other. Then, slide your knees forward so you are lying in a loose fetal position. Your feet should be aligned with your hips and your knees should be out in front of your body.  When you are in position, slowly begin to lift up your top knee, as if it is the top of a clamshell. As you do this, keep your top foot on top of your lower foot as if they are connected.  Then, slowly lower the top leg back down until it is resting on the bottom leg. Do this exercise for about 1 minute. Repeat this exercise on the opposite side after you finish the first side. Do up to 3 sets on each side. Stand up straight, put your hands on your hips, and keep your abdomen tight.  Raise your right knee upwards and move your right foot sideways until your left leg is stretched nicely.  Place your right foot on the ground, bend you right knee a little more, and keep your left leg straight.  Your left foot should still be flat on the ground.  Then push yourself off the ground with your right foot and propel yourself back to a standing position.  Repeat the same action on your left side.  You can do all of 1 side, then move to the other side, or you can alter sides for each lunge. Perform 10 to 20 repetitions of this exercise on...

Summary in Russian:

Попробуйте делать махи ногой из положения лежа на боку. Выполняйте упражнение моллюск. Делайте боковые выпады. Попробуйте переносить вес с ноги на ногу. Испытайте выпады назад. Выполняйте традиционные приседания.


Article in English: Lay one half cut-side up, and find where the spine ends, near the fleshy part of the thigh (that's the ham) on that side. Start with a sharp boning knife to expose the ham.   Trim back the belly by following the contour of the ham back toward the spine, cutting into the narrowest point. Turn your knife and cut straight down, until you hit the tip of the pelvic bone. At that point, switch your knife for the hacksaw (or your heavier cleaver) and cut through the bone to remove the ham. You should be able to see this point relatively easily, if your cut along the backbone was centered well. Hams are typically cured or smoked, so it's also a good idea to trim it up to make it uniform, especially if you've got an especially fatty ham. The wedge-shaped meat left near the spine after removing the ham is a premium cut, perfect for roasts. It's, in fact, where the phrase "high on the hog," comes from. To remove the shoulder, flip the side of pork over so the skin side is facing up. Pull the limb up, exposing the "underarm" of the shoulder, and work your knife into the connective tissue underneath. You'll only have to use your knife to continue working toward the joint, which should pull away easily by pulling it back on itself.  Pork shoulder or "butt" is the best pork for slow-cooking and making pulled pork. It's a fatty cut, and going low-and-slow on the smoker will make for an excellent fork-tender meal. Flip the side over again, cut-side up. From the smallest rib at the narrow end of the side, count up to the third or fourth rib and use the cleaver to cut through the backbone at that point, between the ribs. Remove everything below that line and reserve the meat for the grinder, or discard it. If you've got an electric butcher's saw, this is much easier.   To find the chops, turn the side and look at it head-on, looking down the spine from the side that had the shoulder. Find the "eye" of the loin, which should run alongside the backbone. It's a thin quarter-sized (maybe larger or smaller, depending) dark patch of...

Summary in Russian:

Отделите окорока. Отделите лопаточную часть. Отрежьте отбивные и филейную часть. Отделите грудинку. Вырежьте шейную кость и прокрутите мясо на колбасу. Храните мясо правильно.


Article in English: Lay out a clean towel and set your cat in the middle. Pull one side up and over your cat's back and around her side, tucking the free end under her feet. Pull the other side of the towel over the opposite direction in a similar fashion. At this point, your cat should be rolled up like a burrito. If you are alone, snuggle your cat close to your body with her head facing the opposite direction of your dominant hand. Talk to her this entire time in a calm voice. Try to do this during the entire procedure as it will help in calming the cat. Lift the cat's tail and gently insert the tip of the enema syringe or feeding tube attached to a 20cc syringe 2 to 3 inches (5.1 to 7.6 cm) into the rectum. Or you could insert until you feel the hard feces hitting the tip of the rubber tubing. Do not push really hard with the tube or fluid since you could cause rectal trauma or tears, leading to serious medical complications. If you're going to use mineral oil, apply 15-20 ml slowly into the rectum. If you're going to use warm water, slowly administer 50-75 ml. If you're going to use a Feline Pet-Ema ® Enema, first put in 6 ml at a rate of around 1 ml every 3 seconds. After 1 hour, administer another 6 ml of the enema and follow the same procedure as the first administration. Place your palm under the belly between your cat's legs and gently squeeze until you feel the hardened feces. Massage this area in a gentle pinching action using your thumb and the rest of the fingers. In some cats, the feces will come out quickly, after 5 to 10 minutes. In other cats with very hardened stools, it could take 1 to 2 hours before the softened stool passes. You can repeat the enema in 1-2 hours if no stool passes. If the second enema is ineffective, contact your veterinarian. You may notice a few small streaks or specks of bright red blood, and that's okay. But if you see large amounts of blood or continuous rectal bleeding, your cat may have an injury in her rectum. See a vet immediately. Be sure to keep an eye on your cat for a few hours....

Summary in Russian:

Заверните кошку в полотенце. Поставьте клизму. Ощупайте живот. После постановки клизмы, позаботьтесь о вашем питомце.


Article in English: Lay out a sticky trap in any area you suspect wolf spiders to be lurking in, paying close attention to dark, hidden corners.  These traps consist of little more than heavy cardboard with extremely sticky glue pasted on them. Wolf spiders and other pests get stuck on the glue as they step onto the trap. They become unable to move and die of starvation. Place glue traps in the corners of basements and garages. The traps should also be placed beneath and behind furniture, as well as on both sides of any door that leads to the outside. Keep these traps out of reach of small children and pets. Kids and pets could get stuck in these traps, and removing these traps can be a difficult process. Plant-based pesticides made with hexa-hydroxyl are generally effective against wolf spiders.  These insecticides come as a dust or powder that can be sprinkled beneath furniture, in dark basement corners, and other dimly-lit areas. Hexa-hydroxyl is also pet-safe and people-safe. If you plan on killing the spiders one-by-one, the best way to do so it to track them down by shining a flashlight in the darkest corners of your home at night.  You can also track the spiders down outside by shining a flashlight into overgrowth, patches of woods, and dense shrubs. Wolf spiders have discs located in the back of their eyes. These discs are reflective, enabling them to see at night. It will also reflect the light from your flashlight, making these spiders easy to track in the dark. When spotted, place a plastic container or cup over the spider and slide a heavy, firm piece of board beneath the cup, moving carefully to prevent the spider from being able to crawl out.  Release the spider outside as soon as possible. Make sure that you release it far away from the perimeter of your home so that it does not crawl back inside as soon as it is free. Use a glove when trapping and picking up wolf spiders to reduce the risk of being bitten. While wolf spider venom is not usually toxic to humans, getting bitten can still sting considerably. It is...

Summary in Russian:

Поставьте липкие ловушки вокруг дома. Используйте органические пестициды. Охота за пауками-волками. Ловите пауков-волков и кладите в контейнер. Убейте паука веником. Смывайте пауков.


Article in English: Lay out and separate each of your strands flat on the table, with four of them to the right, four to the left, and a space in between them in the middle. You can also hold four strands in each hand if you choose to use that method for braiding.  Make sure you pay attention to where colors are placed if you’re going for a certain pattern. As you start making your braid, you should return to this placement of four strands to the left and four to the right to ensure that the strands stay neat and in order.

Summary in Russian:

Отведите половину нитей вправо, а другую половину — влево.


Article in English: Lay the canvas out flat on your work surface and center the frame on top of it. Take a minute to smooth out and clean up the canvas as much as possible before you get started. Make sure that the grain of the canvas is lined up straight with the stretcher bars on the frame. If they don't, the bars will twist and two opposite corners will lift up. Start with the longest side of the canvas closest to you and fold it in. Insert three staples in the center of that side of the frame, along the bottom edge of the frame. In other words, you want to wrap the canvas all the way around the bar and start fixing it onto the bottom edge of the frame. The canvas around the corners should still be quite loose. You’ll tighten it up later.  Rotate the canvas and frame, or move around the table to the opposite side and do the same thing. Pull the canvas tight, fold it over the frame, and insert three more staples into the stretcher bar on the opposite side. You always want to secure the canvas from the middle to the corners. Never start inserting staples close to one of the corners, or the canvas will twist slightly on the frame, making it pooch out. If you're trying to stretch an ungessoed canvas, it's common to use a spray bottle to gently dampen the canvas with some water, which will help to tighten the canvas as it dries. After you've fixed the long sides to the canvas, mist the canvas gently to promote shrinkage as you work. Go to one of the unstapled sides and give the canvas a good solid pull, fold it over, and insert two staples, attaching the canvas to the frame. Do the same thing to the other short side. Go back to the first side you started stretching and work from your center staples out to each corner. Pull a piece of loose canvas, stretch it down, and insert a staple. Go slowly, stretching a little bit from the opposite side of the bar at a time. Continue pulling and stapling pieces of the canvas moving around the canvas edges in the same order as before. If you want, you can staple near the corners and then place...

Summary in Russian:

Расположите раму по центру холста. Сначала натяните холст по длинной стороне. При необходимости слегка намочите холст. Натяните короткие стороны. Натяните края. Подогните и закрепите уголки. Закончите работу.


Article in English: Lay the eggplant cut-side up on a baking sheet. Drizzle the eggplant with olive oil or another type of vegetable oil. Use a pastry brush or the back of a spoon to smooth the oil over the eggplant until the flesh is lightly coated all over. Sprinkle the slices with salt and pepper. Place the eggplant in the oven and bake it until the inside is creamy and the edges and surface have turned brown and crispy, about 20 minutes.  If you'd like cheesy eggplant, remove it from the oven and sprinkle it with Parmesan, cheddar, or goat cheese. Place it back in the oven for another 5 minutes, until the cheese is melted. For another variation, try tomato garlic eggplant. Place tomato halves and garlic cloves around the eggplant slices and bake them together for 30 minutes.

Summary in Russian:

Разогрейте духовку до 175 °C. Намажьте маслом ломтики баклажанов. Запеките баклажан. Приятного аппетита!


Article in English: Lay the fan down on your working surface and spread the staves out equally.  Continue spreading out the fan until the staves form a semicircle with a rotation in between 90 and 180 degrees. Make sure that the staves are all positioned at an even distance apart from one another. Locate lowest pair of double holes in your first stave. Insert a long piece of nylon fishing line through the right hole of this set and securely knot it in place. Cotton twine and embroidery floss will also work. The string should either be transparent or should match the color of the staves. Weave the nylon line through the matching hole of each stave, knotting it around the side of each hole before continuing to the next one.  Continue until all 12 staves are strung together. This nylon line will hold the "open" position of the fan, preventing it from opening any further than this. Consider placing a small bead of super glue on the first and final knots in your nylon line to help keep the knots secure.  Keep the glue on the nylon line itself. If you get glue on the stave, it could create an unappealing mark or smear. Let the glue dry before continuing. Open and close the fan a few times. If it works properly, the project is complete. If the fan does not close completely, you may need to undo the nylon line and try tying it on again, leaving more space in between each separate stave this time.

Summary in Russian:

Раскройте веер. Проденьте леску через первую спицу. Проведите леску через остальные спицы. Закрепите начальный и конечный узелки. Протестируйте веер.


Article in English: Lay the frame face down on a flat surface, and place the canvas inside with the decorated side down.  Ensure that you do not scratch the decorated side of the canvas when setting it into the frame. The canvas should sit on the frame's inner lip. If the canvas is bulging out of the frame or is uneven, rearrange it so it sits perfectly inside the frame. Keep in mind that every frame will be different; some fit very tightly, and others are looser. Pick one side to start with. Notice where the edge of the canvas meets the edge of the frame. Slide the pointed end of the clip in between the frame and the canvas's edge. Then, pull the clip over the stretcher bar and press firmly in place.  The stretcher bar is what the canvas is stapled to. Push down on the clip hard enough to ensure it stays in place. Attach the other three clips in the same way. Space the clips evenly around the canvas. Position the clips where you want them on the frame. One in the middle of each stretcher bar will work.  Then, use a pencil to draw a mark in the holes of the canvas clip, and draw marks for all four canvas clips. Ensure the marks are dark enough for you to see, then drill a small pilot hole at each mark, taking caution to not drill through the frame or stretcher bar.  Set the clips over the holes, and use screws to secure them. Now, you can check the finished product. The frame should fit snugly around the canvas. If the canvas slides out, you probably need to push the canvas clips down more tightly.

Summary in Russian:

Вставьте холст в рамку. Зафиксируйте насадочные скобы на холсте, если, конечно, вы купили именно такие. Прикрепите скобы для холста, требующие привинчивания, если вы купили именно этот вид. Аккуратно переверните картину вверх ногами.


Article in English: Lay the headboard flat on the ground with the side facing inwards to the crib showing up. You can recognize this side by the holes for the brackets or dowels that will usually exist on the inward side. Some beds show little difference between the headboard and footboard. Simply choose one of the pieces and lay that one on the ground facing up. These brackets will eventually attach the headboard and footboard to the mattress support so they must be facing the inside of the crib.  Some headboards might already have the latch brackets attached; if so move on to the next step. Cribs that have long thin side boards (usually those with drop rails on each side) will attach differently. For these, insert the hardware of the side board into the headboard and footboard. If there is a location to screw these pieces together then you should do so. For newborns you will want the base of the crib at the highest level so you would attach the brackets or side rails at this level. Older babies will need a lower crib base. Most stationary rails will have dowels on the ends. Slide the dowels into the latch brackets on the headboard and footboard on one side of the crib and screw them to the crib.  This attachment might require you to screw the rail in place. Using your Phillips screwdriver, screw the pieces together. They should be tight enough that the rail does not shake. Sometimes your stationary rail will not have dowels but rather attach only by screws. In this case use your Phillips screwdriver to attach these screws to the rail. Again, this should be tight enough that the rail does not shake. If your crib has side boards and two drop rails then you will not yet attach the rails. Skip to the next step. The mattress support will be a board, a panel (looks like a ladder) or springs in a frame, depending on your particular crib. This is what the mattress will be resting on so it is very important that this be secure. Slide it into the appropriate height and attach to the headboard and footboard using either screws, nuts and...

Summary in Russian:

Положите основную часть на землю. Прикрепите кронштейны с внутренней стороны верхней части. Прикрепите колесики. Прикрепите поддерживающую часть матраса к основанию кроватки. Прикрепите колесики с передней части кроватки. Проведите свободные пружины и вставьте их в нижнее отверстие в нижней части колесиков. Проверьте состояние кроватки. Положите матрас на кроватку. Прикрепите колесики, если хотите. Еженедельно проверяйте вашу кроватку на случае, если появились острые углы или расшатались болты.


Article in English: Lay the notebook flat so that you can see both the reverse side of the first page on the left and the front side of the second page on the right. The sections can be vertical columns or horizontal rows, depending on what you’re more comfortable with.  Adjust the number of sections per page according to the size of your pages and how many assignments you have. Lay it out in a way that makes sense to you. The point is to set up so that you'll find it easy to use and will consult it daily. A planner that you don't like using obviously won't help you organize your homework and get assignments done. For example, Monday, March 3; Tuesday, March 4; and Wednesday, March 5.  This is where you will record your homework assignments from that day. If you structure the sections horizontally, you can use the margin or make a column on the right side to keep track of when your assignments are due. ” This side is where you keep track of extracurricular activities, like band practice, sporting events, and dance class. You can divide it up into days like you did on the right side, or you can just list everything in the order that it will occur. You can add other sections to this page if there is anything else you need to keep track of. The more information you write down, the more you’ll use your planner as a reference. And if you’re using your planner regularly, you’ll be less likely to forget an important assignment.

Summary in Russian:

Откройте вторую страницу. Разделите правую страницу на три части. В каждом поле укажите день недели и дату. Озаглавьте левую страницу "Внешкольные занятия" или “Ближайшие события”.


Article in English: Lay the square scarf flat out on the floor or on a table in front of you. Fold it in half diagonally, so that it forms a triangle. It does not have to be absolutely perfect. You'll be holding the two smaller angles of the triangle. You may want to twist the ends to make them stay how they are and look more tapered. Bring the two ends round to the back of your neck. Swap them over, so that your left hand is now holding the right end and your right hand is holding the left end. They should rest on your chest along with the front of the scarf.  It should hang in a triangular shape, with the two ends tapering off either side. If the scarf is too tight around your neck, simply grasp it at the front and gently pull it a little looser. Place the knot as high or low on your chest as you like. Remember, the scarf should be relaxed and comfortable to wear.

Summary in Russian:

Форма треугольника. Возьмите два конца платка и поднимите их вверх. Оставшаяся треугольная часть платка должна быть расположена на груди. Потяните за концы вокруг шеи.


Article in English: Lay your fabric flat (or folded in half, if the pattern directs you to do so) and place your pattern over the top. Follow your traced lines and the guide to cut out your fabric in the matching shapes. If you are using a dress for the pattern use your traced outline of half the dress, drawn after being folded in half and placed along the folded edge. Cut along this line, and unfold the fabric to expose a complete front of your dress.  Add ½ inch of extra fabric around the edges of the dress for seam allowances. Most patterns already have this included in their measurements, but you will need to keep this in mind if you are tracing a dress for your pattern. If you want to add sleeves to your dress, these will need to be cut as separate pieces from the body of the dress. Cut your dress fabric in a tank-style top and then sew your sleeves on later. Be sure to cut the fabric for the back of this dress as well at this point, using the same method as you did to cut the front. Follow the sewing directions on your pattern. Typically the sides of the dress will be sewn first. Turn your fabric inside-out and fold ¼ of an inch over on either side, using an iron to flatten it out. Then, use a zigzag stitch to sew the front and back together, and a top stitch to attach your newly formed seam to the body of the dress. The top stitch will help the fabric to lay flat along the seam and add a more professional look to your dress.  Follow any specific directions on your pattern for sewing additional sections of your dress. If your pattern directs you to sew something other than the sides first, do so. For a simple neckline, fold over ¼ inch of fabric along the edge and iron it flat. Use a straight stitch along the collar to sew the edges in place and keep them from fraying. You can adjust how deep the neckline plunges by measuring the distance from your waist to the desired area on your bust, and adjusting your fabric accordingly. On the bottom of the dress, fold over ¼ of an inch of fabric and iron it down flat. If you have...

Summary in Russian:

Вырежьте детали. Пошив. Обработайте горловину. Подшейте низ. Закончите свое платье.


Article in English: Lay your paper vertically so you can fit the entire tower on your sheet. Use a pencil and ruler to make a straight vertical line in the center of the page to use as your guide. Since the Eiffel Tower is symmetrical, it will look the same on both sides of the line. Make sure there’s a small gap between the top and bottom of the page and the center line so you have room to draw the tip and legs of the tower.  Work lightly so you can easily erase your marks if you make a mistake. You can work with your paper horizontally, but you won’t be able to draw your tower as tall as you would if it was vertical. The top of the Eiffel Tower has a viewing platform and antenna that are shaped like a square and triangle when you look at them from the front. Draw in a small square that’s about the size of your thumb nail at the top so the line goes through the middle of it. Once you have the square drawn, put a triangle with a steep point on top of it for the antenna. Don’t draw the square and triangle too big or else you won’t be able to draw the rest of the tower proportionally correct. Find the halfway point of the center guide and make a narrow horizontal rectangle that’s about twice the width of the square. Then find the halfway point between that rectangle and the bottom of the line so you know where to place the second rectangle. Make the second rectangle about twice the length of the first one. Place your pencil on one of the bottom corners of the square on top. Draw a curved line down so it goes through the top corner of the upper rectangle and ends at the top corner of the lower rectangle. Repeat the process from the other bottom corner of the square on the opposite side of your tower. Don’t extend the curved lines all the way to the bottom of the page since the legs on the bottom of the Eiffel Tower are straighter. Start your lines about a third of the way down the center guide for your tower. Draw a line on one side of the guide so it follows the same curve as the line you just drew. End the curved line so it’s...

Summary in Russian:

Проведите посередине листа бумаги вспомогательную прямую линию. Нарисуйте на верхнем конце линии квадрат с треугольником. Добавьте 2 горизонтальных прямоугольника, вытянутых перпендикулярно к вертикальной линии, чтобы изобразить смотровые платформы. Соедините изогнутыми линиями углы квадрата с углами нижнего прямоугольника. Проведите от центральной прямой изогнутые линии, параллельные нарисованным раньше. Проведите вниз линии от нижнего прямоугольника под углом 45 градусов. Дорисуйте изогнутую вверх кривую, чтобы соединить опоры башни. Проведите горизонтальные отрезки между изогнутыми боковыми линиями, чтобы обозначить балки. Нарисуйте крест в каждом прямоугольнике балок. Готово!


Article in English: Lay your rope and crown knot on your table and, using your fingers or a tool, like a screwdriver or fid, loosen the weave of your rope below the end strand fastener. You'll need your end strands to pass through the main body of your rope to complete your splice. After you loosen the strands, divide them into one near (closest to you), one middle (in between the other two strands), and one far (farthest from you) strand. This will make weaving your splice easier. Your final end strand will pass under and around the far strand to come through the gap between the far and middle strands. After this, you can pull the strand until there is no remaining slack, much as you did the first three strands.

Summary in Russian:

Ослабьте плетение целой веревки. Включите в плетение последнюю прядь.


Article in English: Lay your ruler on the paper, then trace a pencil along the straight edge. This line segment will form one side of your equilateral triangle, which means that you will need to draw two more lines of exactly the same length, each reaching toward a point at a 60° angle from the first line. Make sure that you have plenty of room to draw all three sides! Slide a pencil into your compass, and make sure that it's sharp! Put the point of your compass at one end of the segment, and set the pencil point at the other. Do not adjust the point of the compass, and do not change the set "width" of the tool from the compass point to the pencil point. Swing the pencil-point of the compass in a quarter-circle up and away from the line segment. Without changing the width of the compass spread, move the point of the compass to the other end. Carefully swing the pencil-point of the compass so that the new arc crosses over the first arc that you drew. This is the apex (the "top" point) of your triangle. It should lie at the exact center of the line segment that you've drawn. You can now draw two straight lines leading to this point: one from each end of the "bottom" line segment. Use a ruler to draw two more straight line segments: the remaining sides of the triangle. Connect each end of the original line segment to the point at which the arcs cross. Make sure that the lines are straight. To finish the job, erase the arcs that you drew so that only the triangle remains!  Consider tracing this triangle onto another page. This way, you can start fresh with a clean shape. If you need a bigger or a smaller triangle, repeat the process but adjust the length of the original line segment. The longer the sides, the bigger the triangle!

Summary in Russian:

Проведите прямую линию. При помощи циркуля проведите дугу. Над первой стороной треугольника проведите дугу. Переставьте циркуль. Над первой стороной треугольника проведите вторую дугу. Отметьте точку пересечения двух дуг. Нарисуйте треугольник.


Article in English: Laying out your clothes the night before a big event can help you during the event. By laying out your clothes, you can identify any issues with what you plan to wear (lint, loose threads, etc.). This ritual can also help increase your confidence by giving you a chance to visualize how you will look at the event. Aim to walk for 30 minutes per day at least three times per week to improve your stride. As you practice walking, remember to stand tall, keep your arms at your sides, and take long brisk steps. The exercise will do you good and your walk will also improve as a result. Standing tall with your arms and legs spread out wide will help you to feel more confident. This type of dominant pose also reduces cortisol and increases testosterone, which will add to your confidence. Take a moment to duck into bathroom stall or empty room and power pose for a minute before you need to walk confidently. If you are nervous, don't focus on how nervous you are because that will only make you more nervous. Instead, distract yourself by looking at humorous images on the internet or talking to a friend who is good at making you laugh.  You can also try a distraction technique like trying to count down from 100 by 7. You can also pick a color, and look around the room to find all the objects that you can that contain that color. Always keep a small bottle of mouthwash on hand to quickly swish away bad breath and brighten your smile. This small ritual will eliminate any fears you may have had about bad breath or food stuck in your teeth and allow you to walk more confidently.  Some people recommend chewing a piece of ginger. This both helps keep your breath fresh, and may help you relax. Being in the know can also boost your confidence by giving you some interesting topics to bring up in conversations with strangers. Just steer clear of bringing up anything too depressing or politically divisive. Stick to lighter topics that you think others might find interesting.

Summary in Russian:

Выработайте у себя полезные привычки. Теперь поработайте над самой походкой. Практикуйте сильную позу. Отвлекитесь от негативных эмоций. Всегда держите под рукой жидкость для полоскания рта или спрей для свежего дыхания. Прочитайте последние новости и будьте в курсе самых крупных событий.


Article in English: Lead on to what you love, reveling in what you do, loving what you feel or hope to know. Get exquisite and elegant or complex thoughts in your mind, then challenge others in your quest, living positively, in what you hope may work (encouraging oneself). Do better comparably, overcoming fear [or hate] with greater-things than you can hope, according to the moment.   Sky dive because of faith in a key human being, that special one who packed your parachute. Drive at highway speeds having implicit faith (some expectancy): drivers obey rules, maintain skill and alertness, and that everyone stay on their side of the line to remain alive. Eat confidently in faith at a restaurant believing in (relying on) the cook to not kill you, with faith that he or she keeps food pure, fresh and safe. Be rewarded at least as a first-rate achiever (or as "the one") by greater levels of this. Champion a cause, clap your hands, keep "rhythm" -- accept rules, respect a jury decision. Agree to compete or cooperate, have peace or strive and struggle together to have a home, school, team, amiable or hateful work place, follow a leader,... Champions may succeed by a firm belief and faith, in a greater possibility, through his or her belief and actions toward visualizing and following a goal, believing in and doing more in certain areas than most others do. Receive "champion caliber" insights, accepting your free gift of a greater vision of more, still, being possible, for some cause, or motive. This goes beyond merely discrete limits on actualizing hopes. It is in an area of verifiable events, but it is beyond limits of concepts seen in day by day routine. It's a feeling deep inside that gives people a sense of something greater than the mechanical logic. Let this blessing of happy fortune take root, as a seed and allow the roots of this gift to motivate you.  If you're a non-believer (religiously), put your faith in your opportunity: that with cooperation, goodwill, and charity one can transcend hate and oppression in the world. Or,...

Summary in Russian:

"Поднимите инстинкт на ступеньку выше". Поймите, что вера в "возможное" будущее или предвидение исхода вне обычной и обыденной ситуации, является тем стоящим, что в значительной степени определяет чемпиона. Основывайте свою веру на знаниях через обучение. Верьте в достижение прогресса. Постройте доверие в семье. Используйте сомнения для подтверждения своей веры.


Article in English: Leaders inspire their followers to accomplish specific goals or objective. Before taking others to a place, you need to know where you are going. Create clear objectives for yourself and make sure you can describe them easily and passionately to your subordinates. Make sure goals are measurable, specific, and time-bound so that you and your team can track progress. Pay attention to the people you lead when you give instructions. For example, if you are met with a blank stare, take the time to make sure they fully understand. Being a good communicator is an important part of showing you have what it takes to be a leader.  When you are training people under you, for example, adopt an “open door” policy, or allow them to come to you whenever they need help. When leading a committee on enacting social change, tell your team your ideas and invite them to contribute. You can build relationships with your team by listening carefully and asking intelligent questions. Listen more than you talk. Be willing both to ask your subordinates questions to help them stay motivated, and ask questions of your supervisors.  For example, ask questions and call on others while you speak rather than giving a solid monologue. Call on people to answer questions when no one volunteers an answer. It can be tempting to jump up in front of your team and prove that you know what’s going on by talking a lot. However, good leaders promote conversation amongst their team members. Listen when people present ideas. Repeat back an instruction in your own words when someone has finished speaking. Nod while others talk, and make steady eye contact. Keep your body language open by fully facing the person you're talking. Focus on their face instead of glancing around the room. To demonstrate your leadership qualities, show that you aren’t afraid of to resolve conflict. You should also focus on being objective and showing followers that you are trustworthy. To successfully navigate conflict, you must have the respect of your peers and the people...

Summary in Russian:

Ставьте цели. Общайтесь с командой. Укрепляйте связи. Будьте справедливы. Делегируйте задачи.


Article in English: Leadership courses offer intensive training in skills like project management, collaborative problem-solving, and critical thinking.  These are skills indispensable to any workplace and can help you move up in your company faster.  Some leadership courses are available as online certifications, however you can take leadership courses through a local college. If you are faced with a new challenge, ask a senior coworker how they would begin the project. If you run into an unexpected problem, reach out to a manager for assistance and trouble shooting.  Leverage other people's experience to complete tasks effectively and efficiently.  The next time you encounter the same problem, you'll be prepared to tackle it independently. People will respect you for asking, valuing their opinion, and offering assistance more frequently. . Not everyone is a natural public speaker, but there are ways to overcome stage-fright, along with other pitfalls of public speaking.  Join Toastmasters.Toastmasters is an international organization devoted to helping people become better, more comfortable public speakers.  Many businesses support an internal chapter and encourage their employees to join, but you can find Toastmasters clubs in nearly any community.  Learn how to speak without filler words.  "Uhm," "like," and "uhhhh" are just a few examples of filler words that creep into everyday speech.  These words can distract listeners from the message we are trying to present and may even make the speaker seem unprepared or lacking in knowledge.

Summary in Russian:

Пройдите курс лидерства. Не бойтесь обращаться за помощью и задавать вопросы. Развивайте коммуникативные навыки


Article in English: Leading a sedentary lifestyle contributes immensely to bone loss.  Particularly if your job requires you to sit for long periods of time, be sure to take frequent breaks to stand, stretch, or take a quick walk. Along with eating a diet rich in calcium and other nutrients, this is the key to building and improving bone mass.  Exercise to keep those bones strong! The National Osteoporosis Foundation recommends about 30 minutes of weight-bearing exercise every day. Some effective weight bearing exercises include  walking dancing jogging jumping rope skiing climbing stairs In addition to getting plenty of weight bearing exercise, it’s also a good idea to improve your strength by lifting weights or using elastic bands. This will not only improve bone mass, but also aid in strength and balance, which can help prevent falls (and broken bones) as you get older.   Alongside lifting weights, yoga, tai chi, and pilates are good ways to incorporate resistance training into your routine. Be careful though! Some positions are not recommended for people who already have osteoporosis.   Try to do resistance training 2-3 days per week. Work each major muscle group if you can (legs, hips, back, abs, chest, shoulders, and arms), but if you aren’t up for that, rotate and work on a different set of muscles each day.

Summary in Russian:

Вставайте! Занимайтесь физическими упражнениями. Уделяйте время тренировкам на сопротивление.


Article in English: Leading an interesting and fulfilling life will make you more attractive to potential mates. After all, would you want to date someone who seemingly has no interests, hobbies or friends? Become a well-rounded person by spending time with friends, pursuing your own interests, and developing new hobbies. That way, when you finally meet the right girl, you'll have plenty to offer her in return. You can't expect another person to love you until you love yourself. While everyone has their insecurities, letting them get the most of you will only make you unattractive to potential mates. If you find you cannot overcome your insecurities, ask a friend to point out your attributes. If that isn't effective, work on building your confidence with a counselor, therapist or a trusted member of the clergy.  Write in a positivity journal. keep track of your accomplishments, compliments people give you and any good thoughts you have about yourself throughout the day. Negative thoughts about yourself may not completely go away, but focusing more on the positives in your life will improve your overall feeling of self-worth.  Encourage yourself. Making positive affirmations each day can help you become self-confident. For a few moments each day, look at yourself in the mirror and tell yourself something encouraging, whether it's something you believe about yourself or something you would like to believe about yourself. You can even write out your affirmations and place them in accessible locations, like inside your wallet or the welcome page of your mobile phone.  Forgive yourself. Meanwhile, remember that no person is perfect, and everyone makes mistakes. Be sure and forgive yourself when you demonstrate imperfection. Neediness is a good way to repel romantic partners. And those who are attracted to desperation are probably not the best candidates for a healthy relationship. When you meet a girl, don't immediately drop the rest of your life to be at her every beck and call, and don't bombard her with endless calls and texts....

Summary in Russian:

Живите полноценной жизнью. Демонстрируйте уверенность. Не впадайте в отчаяние. Определите самые для вас важные качества. Оставайтесь гибким. Не судите людей по внешности.


Article in English: Leaf celery (Apium graveolens var. secalinum) grows from a strong stalk and produces delicious leaves that are more flavorful than the leaves of other varieties. While there are several varieties of leaf celery to choose from, a few popular varieties include Par-Cel, a Dutch heirloom variety, Safir, which has a spicy crunch to it, and Flora-55, which is best at resisting bolting (flowering). Celeriac (Apium graveolens var. rapaceum) grows an oversized root that can be harvested and eaten in addition to the stalks. A root takes about 100 days to grow large enough to be harvested and cooked. Celeriac, which likes especially cool coastal climate conditions, comes in several varieties including Brilliant, Giant Prague, Mentor, President and Diamant. Traditional celery (Apium graveolens var. dulce) requires long, temperate growing seasons and takes about 105 to 130 days to mature enough for harvest.  It does not like extreme temperatures and grows best with conditions under 75 °F (24 °C) during the day and between 50 and 60° Fahrenheit (10-16° C) at night. Some varieties include Conquistador and Monterey, which are ready for harvest earlier than most varieties, Golden Boy, which produces stunted stalks, and Tall Utah, which produces tall, vibrant stalks.

Summary in Russian:

Листовой сельдерей (Apium graveolens сорт secalinum). Корневой сельдерей (Apium graveolens сорт rapaceum). Традиционный сельдерей (Apium Graveolens сорт Dulce).


Article in English: Leaf springs consists of thin strips of spring steel banded and bolted together. Take them to a spring shop and have them de-arched, or use a reverse shackle.  Another option is reversing the set up by placing the axle on top of the leaf spring, which is called a flip kit. This can be done by a home mechanic with common hand tools.     To get even greater or increased drop, couple the flip kit with lowering blocks. These are available online or from your local auto parts store. They come in differing heights and will enable the vehicle to drop extremely low. They can be installed by a home mechanic. Depending on how low you go, you may have to install a C-notch above your real axle. The purpose of the notch is to give you a greater clearance between your frame and axle.

Summary in Russian:

Настройте рессоры вашего авто. Снимите рессоры задней подвески вашего автомобиля.


Article in English: Leafy green vegetables have high levels of vitamins, minerals and other nutrients. Importantly for liver function, they can lower the level of fat deposits in the liver. Leafy greens include spinach, collard, beet, turnip and mustard greens, kale, the cruciferous vegetables (cauliflower, cabbage, broccoli, Brussels sprouts), Swiss chard, dandelion greens, and all lettuces. Beets alone won't lower your liver enzymes, but they're high in "flavonoids" that act as antioxidants that support liver function. Avocados can also be helpful, as they have a lot of vitamin E, which is an effective natural antioxidant. Avocados and walnuts have precursors for the body’s primary antioxidant — glutathione.  Walnuts are also a good source of omega-3 fatty acids, which can reduce liver inflammation. Other nuts, including walnuts, Brazil nuts, pecans, and almonds also contain B vitamins and minerals in significant amounts. Foods that are high in fiber prevent your body from absorbing cholesterol. By reducing the amount of cholesterol your liver has to process, you increase liver health and lower enzyme levels. Fiber also increases the liver's bile secretion, improving fat digestion and preventing liver disease down the line. Foods high in fiber include:  Oat, wheat, corn, rice bran Beans (lima, adzuki, black, red, kidney, white,navy and pinto beans), lentils (red, brown and yellow) and peas Berries (raspberry, blueberry, strawberry, blackberry, loganberry, gooseberry, boysenberry, salmonberry) Whole grains ( wheat, oats, corn, rye, teff, buckwheat, brown rice) Leafy green vegetables (Greens of turnips, mustard, collard, beets and Swiss chard, kale, and spinach) Nuts (almonds, pistachios, cashews, walnuts) and seeds (sesame, pumpkin, flax, sunflower) Fruit (especially those with edible rinds such as pears, apples, prunes, plums, peaches, apricots) Vitamin C helps in tissue repair and wound healing. Eating citrus fruits or drinking their juices will help the liver heal, bringing enzyme levels back to healthy levels. Citrus fruits...

Summary in Russian:

Ешьте больше зеленых листовых овощей. Ешьте больше продуктов, богатых антиоксидантами. Ежедневно употребляйте 35–50 граммов клетчатки. Пейте цитрусовые соки, богатые витамином C. Ешьте больше овощей семейства крестоцветных. Узнайте у врача, какое количество белка вам необходимо. Больше пейте. Избегайте продуктов, которые вредны для печени.


Article in English: Leafy nut grass has too many obstacles, preventing herbicides from sliding down to the "nuts" and the root. Herbicides work best early in the season, while nut grass is still young and has minimal leaves. Products that contain MSMA or products with a chemical called bentazon work best. Nut grass is a common enough problem, so typically speaking, herbicides that work against the weed will be labeled as "nut grass killers." The herbicide works best when the weed is growing vigorously, and may not be as effective if applied immediately after cutting the weed down. Wait two or more days after your last lawn mowing before applying the chemical to the lawn. Wait several days after your last watering, and do not spray the herbicide if you may get rain four hours after application or if you expect heavy rains to follow in coming days. Water will wash the chemical away, and it may not have the chance to do its job before that happens. You will usually spray diluted MSMA herbicide over your entire lawn. For instance, the instructions may tell you to mix 1.5 ounces (45 milliliters) of chemical into 5 gallons (20 liters) of water to treat 1000 square feet (92.9 square meters) of lawn. Warm season grass may only require two applications, but cool season grass may need four to eight applications before the nut grass dies off completely.

Summary in Russian:

Используйте гербициды до того, как у осоки вырастут пять листьев. Выберите подходящий гербицид. Дайте траве расти в течение нескольких дней перед применением гербицида. Примените гербицид во время сухого периода. Прочитайте инструкцию на бутылке гербицида, чтобы определить, как правильно его использовать. Во время вегетационного сезона обработайте газон несколько раз.


Article in English: Leafy vegetables, flowers, and plants can use a lot of nitrogen when they put on most of their growth. To help plants grow, apply the blood meal in spring. Because the plants will use the nitrogen and it will gradually wash away, reapply the blood meal every 2 months during the growing season. Avoid using blood meal year round since overuse can burn the plants or your lawn. Consider switching to a general fertilizer during the rest of the year. Measure the space where you'd like to adjust the soil. Due to blood meal being so concentrated, you'll only need 1 cup for every 20 square feet of soil. For example a small container or window box may only need a few spoonfuls of blood meal while a 100 square feet garden will need 5 cups. Read the manufacturer's instructions to determine if you need to mix the blood meal into the top few inches of soil. Some instructions may have you dilute the blood meal with water and pour it on the plant or soil. While you can sprinkle a little blood meal on soil to deter animals, always mix or dilute it when adjusting nitrogen levels in your soil. Although you can apply blood meal to the soil of many plants and vegetables, don't use it on peas, beans, and other legumes. The roots of legumes have bacteria that add nitrogen back into the soil. You should also avoid using blood meal on seedlings. If you accidentally spread too much blood meal, you'll notice that your plants may be growing large leaves, but aren't flowering. To reduce the nitrogen and help the plant recover from nitrogen burn:  Remove any dried, discolored leaves from the plant. Spread wood mulch around the plant or over the soil. Apply bone meal or a phosphorous fertilizer. Use water to leach the nitrogen away from the plant or ground.

Summary in Russian:

Начните добавлять кровяную муку ранней весной. Определите, сколько вам нужно кровяной муки. Перед использованием смешайте кровяную муку с почвой или водой. Не удобряйте кровяной мукой саженцы, фасоль или бобовые. Уменьшите количество азота в земле, если добавили слишком много кровяной муки.


Article in English: Lean in slightly toward the person you are talking with. Slouching back and/or crossing your arms sends out a signal that you are bored or perhaps upset by a conversation. When you’re talking to someone, or they are talking to you, looking in their eyes shows confidence and that you are fully engaged in talking with them. If someone isn’t making eye contact with you, don’t jump to conclusions. Cultural differences sometimes deem eye contact inappropriate, or it could be a sign that someone is intimidated by you. Give it time and see if you can figure out the cause. There is a difference between making eye contact and staring at someone. You definitely don’t want to watch what someone else is doing if you are not directly having a conversation with that person at that time. It may be intimidating to that person, and is considered rude and sometimes creepy by most people. People feel much more at ease around someone who smiles. We don’t mean plaster a fake smile on your face at all times, but during a conversation, it helps to smile occasionally – especially if someone said something interesting or funny.

Summary in Russian:

Сидите и стойте прямо. Поддерживайте зрительный контакт. Старайтесь не глазеть на людей. Улыбайтесь.


Article in English: Lean in slowly for the kiss to build dramatic anticipation. The more excited you and your partner are for a kiss to commence, the more intense it will be when you finally connect your lips.  Start off with small pecks and build up to bigger and more intense kissing. By starting small you can slowly ease into an intimate act with your partner. Take breaks between kissing your partner to look at one another without touching lips. You can leave your hands on your partner's hips, shoulders, or run your hands across your partner's face in smooth caresses. By staring into your partner's eyes, you can show him/her that you are truly absorbed in them as a unique person. There's nothing worse than a slobbery kiss. Just nothing. Other than making you appear to have no idea what you're doing, nobody wants to have your spit all over their face. Well, maybe just a little bit of spit.  Avoid opening your mouth too wide. A wide-mouthed approach can cause you to lose a ridiculous amount of saliva to your partner's precious face. Swallow often. Don't forget to swallow your excess saliva while kissing. Your spit has to go somewhere, just don't make it your partner's face. You want your lips to be in a nice plump purse, but avoid pursing your lips too tightly. If you tighten your lips together too strongly in a protruding kissy face, your lips will lose their plumpness and will not be as luscious for kissing.(Ladies: this is the same kissy face you make when putting on your lipstick!) Most right-handed people will feel more natural tilting their head to the right, and left-handed people will prefer to tilt left. The important thing is that you and your partner are tilting the same direction (i.e. both to the right or both to the left), which will create a mirror-effect and allow you to lock lips.  Transition smoothly between tilting your head to the right and the left. You can make your kissing game more interesting by changing up movements from side to side every few kisses. The transition should come at the end of a kiss and...

Summary in Russian:

Не спешите. Оставьте слюнявые поцелуи своей собаке. Пусть ваши губы легонько сжимаются. Немного наклоните голову в ту или другую сторону. Воспользуйтесь языком для поцелуя взасос. Прерывайте поцелуи ради романтических взглядов. Будьте креативны.


Article in English: Lean protein is an essential nutrient in your diet.  It provides the basis for the majority of your body's processes and functions.  Choosing healthy, lean sources of protein at each meal can help meet your body's needs each day.  In general, one serving of protein is about 3-4 ounces.  This is the size of your palm or a deck of cards.  Most of your protein choices should be lean.  These contain higher amounts of protein and less fat which can help support a healthy weight.  Choose items like poultry, eggs, lean beef, seafood, legumes, pork, tofu or low-fat dairy products. It's appropriate to eat higher fat protein sources on occasion.  However, these types of foods should not be the main source of your protein. Both fruits and vegetables are low in calories and incredibly nutrient rich.  Eating adequate servings of these foods can help you reach a variety of your nutrient goals each day.  One serving of fruits is 1/2 cup or one small piece of fruit.  One serving of vegetables is one cup or two cups of leafy green vegetables.  Make half of your plate a fruit or vegetable to help you meet your daily goals. Choose a variety of fruits and vegetables that are deep in color.  These contain more nutrients compared to paler vegetables.  For example, choose spinach over iceberg lettuce or choose butternut squash over yellow summer squash. Also choose a wide variety of fruits and vegetables each day and week.  You will limit your nutrition if you only eat one or two types of fruits and vegetables. When you're eating foods like bread, rice or pasta, it's beneficial to eat 100% whole grains instead of refined grains.  Whole grains are less processed and contain the entire grain — bran, endosperm and germ.  These foods are typically higher in fiber, protein and other essential nutrients.  Choose items like brown rice, quinoa, whole grain oats or 100% whole wheat bread. Refined grains are those that are more processed and generally do not contain the nutrient containing parts of the grain.  Refined grains are lower in...

Summary in Russian:

Выбирайте источники чистого постного белка. Ежедневно употребляйте по пять-девять порций фруктов и овощей. Выбирайте цельнозерновые продукты вместо продуктов из очищенного зерна. Ограничьте употребление продуктов глубокой переработки с низкой питательной ценностью. Пейте больше воды. Подумайте об употреблении пищевых добавок.


Article in English: Lean protein, like fish, chicken breast, nuts, and beans, makes your body work harder at digestion than simple carbohydrates do, which can speed up your metabolic process. Try to eat about 46 g of protein per day for a balanced diet. Protein also makes you feel more full for longer to prevent overeating. As you do your normal exercise routine, try incorporating some weight training with dumbbells or kettlebells to gain more muscle. Start out by doing 2 to 3 sets of 10 reps of bicep curls, squats, or tricep curls.  Find dumbbells that aren’t too heavy and don’t hurt your arms too much. You should feel a burn as you use them, but your arms shouldn’t hurt. Building up your muscle mass can boost your metabolism over time. Green tea is a rich source of antioxidants known as catechins, and plays a vital role in giving your metabolism a boost. Try drinking 2 to 3 cups of unsweetened, brewed green tea per day to increase the rate at which your calories are burned. Although coffee is sometimes marketed as a metabolism-booster, it will not make you burn your calories any faster.

Summary in Russian:

Ешьте больше белка, чтобы стимулировать пищеварение. Попробуйте заниматься силовыми упражнениями, чтобы нарастить мышечную массу. Пейте зеленый чай вместо сладких газированных напитков и соков.


Article in English: Lean proteins, such as chicken and fish, are essential if you’re trying to get rid of belly fat. High-quality lean proteins help stabilize your blood sugar and fill you up, keeping you from feeling the urge to snack on unhealthy foods later.  Eating plenty of lean proteins can also help regulate your insulin and cortisol levels, both of which help get rid of your muffin top. Wild salmon is a particularly good source of lean protein that also contains belly fat-fighting omega-3 fatty acids.  Eggs are also a great source of lean protein that contain relatively few calories. Eggs are also generally inexpensive, making them a great option for fighting belly fat on a budget. Like lean proteins, eating more fiber is essential for getting rid of your muffin top. Fibrous foods help you stay full and satisfied longer, decreasing your desire to snack and your caloric intake.  Apples, bananas, raspberries, pears, and strawberries are all high fiber fruits that can help fill you up and fight belly fat.  Broccoli, brussels sprouts, turnip greens, and green peas all contain several grams of fiber per serving. Antioxidant-rich foods, such as kale and spinach, can reduce inflammation that contributes to belly fat. In addition, these foods contain several of the vitamins your body needs to stay healthy and keep on track with your fat-burning plan. Green tea is also a great fat-burning option that is high in antioxidants. While it may seem counter-intuitive to increase your intake of fat, healthy unsaturated fats can actually fight belly fat rather than add to it. Avocados, olive oil, raw nuts, and fish are all great sources of monounsaturated fats that will fill you up and give you more energy without increasing unwanted body fat. In contrast to unsaturated fats, which can fight belly fat, saturated and trans fats, such as those found in processed cheese, can contribute to belly fat and easily derail your progress. Sugar is likely one of the biggest contributors to the development of your muffin top. Foods that are high in...

Summary in Russian:

Ешьте нежирную белковую пищу. Включите в свой рацион больше полезных пищевых волокон. Употребляйте достаточное количество богатых антиоксидантами продуктов. Добавьте в свой рацион больше полезных жиров. Не употребляйте слишком много переработанного сахара. Воздерживайтесь от переработанных углеводов. Регулярно ешьте здоровую пищу, чтобы поддерживать обмен веществ.