Article in English: Many essential oils are thought to have anti-inflammatory and antimicrobial properties and may help treat sinus infection and reduce swelling. If you reduce the swelling in your nose, you will be able to breath easier at night, which will help you sleep better with a stuffy nose. You can mix and match the oils to find the best blend for you but make sure you are not allergic to the oil by testing it on your skin first. Also, keep in mind that some essential oils are toxic if misused. Choose an aroma you like, making sure any essential oil you buy comes from a reputable company with some guarantee of purity. Use equal numbers of drops of each oil when combining. Some essential oils used commonly for stuffy noses are:  Eucalyptus Peppermint Lavender Tea tree Clove Chamomile Menthol To amp up your Neti pot solutions, you may want to use essential oils. Make sure the oil you use is pure grade and that you aren't allergic or have an adverse reaction to it. Mix in one drop each of frankincense, rosemary and eucalyptus oil to the Neti pot solution. Choose an oil from the list that is thought to aid stuffy noses. Add three to five drops of essential oils to the water in the diffuser. About an hour before you try to sleep, sit as close as possible to the diffuser.  The humid air and the essential oil with help relieve the stuffiness in your nose, which will help you sleep.  If the issue persists, try sniffing the air from the diffuser as often as you can throughout the day to help your sinuses more. You can make your own chest rub with essential oils that helps with stuffy noses. Mix three drops of eucalyptus oil, two drops of peppermint oil, and two drops of thyme oil in a tablespoon of carrier oil, such as almond oil.  You can also replace any of those oils with additional oils from the list that help stuffy noses. The rub will open up your sinuses, which will help you sleep better. Add about 12 to 15 drops of your essential oils into a full bath.  The bath should be warm and comfortable. Soak for about 20 minutes...

Summary in Russian:

Выберите эфирное масло. Добавьте в нети-пот эфирные масла. Используйте диффузор. Натрите грудь. Примите ванну с эфирными маслами.


Article in English: Many essential oils have antibacterial and antiseptic qualities, which means they can kill bacteria and other microorganisms that can infect the skin and cause pimples.  Spearmint or peppermint. Peppermint or spearmint may be irritating to some. Start with one drop/quart of water. Both peppermint and spearmint contain menthol, which has antiseptic and immune-boosting properties.  Thyme boosts the immune system and has antibacterial properties. It also increases circulation of the blood by opening up blood vessels.  Calendula accelerates healing and has antimicrobial properties.  Lavender is soothing and can help with anxiety and depression. It also has antibacterial properties.  Tea tree oil. Test an area of skin free of acne first. Tea tree oil can irritate some people's skin, which risks making the acne worse.  If you don't have essential oils, you can substitute 4-5 tablespoons of the dried herb of the respective oil. The result will be messier but just as effective. Since different people have different reactions to essential oils, experts recommend that you test any oil on a smaller portion of skin before using it in a full bath. Add one drop to eight ounces of water before soaking a cotton ball in the water. Squeeze out the cotton ball, then apply it to a patch of skin. Make sure you test each oil separately since you won't know which causes the irritation once you mix them. Make sure your bathtub is clean, then fill it with water. Hot water won't harm the essential oils you'll add, so make it hot enough to be comfortable. If your skin did not have any reaction to the sensitivity tests, start with 5-10 drops of the oil in a full bath. You can increase to 10-20 drops if the 5-10 drops do not have any effect on your skin. If you want to turn the aromatic, herbal bath into a real spa-style treat, you can even add up to a cup of sea salt to the bath. You want to give the oils/herbs plenty of time to take effect. Soak in the tub for around 20-30 minutes. You will want to rinse off thoroughly with clean water...

Summary in Russian:

Купите эфирные масла. Протестируйте свою индивидуальную чувствительность к эфирным маслам. Наполните ванную горячей водой оптимальной для вас температуры. Добавьте эфирные масла. Полежите в ванной 20-30 минут. Тщательно все смойте. Обсушитесь.


Article in English: Many events and situations can trigger a stress response. A major life stressor can include living through a natural disaster (like a flood, hurricane, or earthquake), ending a relationship, starting a new school or job, or the death of a loved one. A stress response can also occur due to multiple events such as marital problems or school problems. Adjustment problems can occur from recurrent events (like going to chemotherapy or driving in a car after an accident)  or continuous events, such as living in an unsafe neighborhood. Problems with adjustment can manifest as physical symptoms. Some common symptoms include trembling or twitching, heart palpitations, and physical complaints such as stomach aches, headaches, and general aches and pains in the body. Notice if you have any of these symptoms and think back to when they started. Did the symptoms begin around a stressful time in your life? This may be related to stress response syndrome. You might feel nervous or tense, or find yourself crying frequently. Other symptoms include depression, anxiety, worry, and tension. You could also feel hopeless, sad, or helpless. You may also withdraw from people or social events or isolate yourself from others frequently.  Notice major shifts in your emotional functioning as related to stressors in your life. Did any emotional symptoms occur right after the event? Did they come gradually over the first months after an event? Emotional symptoms can onset immediately or over time. Some people experience behavioral changes as a result of experiencing distress. You may experience impulsive behavior such as impromptu shopping trips. Or you may experience defiant behavior, such as not wanting to follow directions or listen to authority. Children and teens may experience behavior changes more often than adults, and may act out their feelings. This can include skipping school, engaging in fights, or other negative behaviors.

Summary in Russian:

Причины синдрома стрессовой реакции. Физические симптомы. Эмоциональные симптомы. Изменения в поведении.


Article in English: Many experts like the combination of a soft creamy cheese, a blue cheese and a hard cheese. For example, Camembert, Stilton and Manchego. One wheel of aged or traditional cheese is perfect for surprise guests or a snack before going out to dinner. Once you know what type of wine, beer or spirits you’ll be serving, go to the local cheese counter and ask for suggested pairings. Try to use the cuisine of the country where the cheese is made as a guide. For example, a Spanish cheese might pair well with roasted peppers and a feta might go well with olives.  Other common pairings include quince paste, fruit, jam, salt, pickled items and butter or oil. A good pairing will bring out the flavor of the cheese. However, you should taste test to ensure a good match.

Summary in Russian:

Выберите три вида сыра для коктейля или званого обеда. Купите один вид сыра на всякий случай. Определитесь с напитками прежде, чем будете выбирать сыр. Поэкспериментируйте с различными аккомпанементами для сыра.


Article in English: Many fears are based in false beliefs or catastrophic thinking. When you see a spider, you may immediately have a belief that says that the spider will harm you, and that you will die. Identify these patterns of thinking, and start to question them. Do some online research and understand your actual risk versus perceived risk. Recognize that the worse-case scenario is highly unlikely. Begin to re-structure your thoughts to not engage in catastrophic thinking, and start to talk back to those thoughts. When your fear arises, pause and reflect on your actual risk. Talk back to your negative thoughts or false beliefs and say, “I recognize that some dogs are vicious, but the vast majority of dogs are gentle. It is unlikely I will get bitten.” After you have confronted your false beliefs, begin to expose yourself to the fear. Oftentimes we're afraid of something because we haven't been exposed to it very much. "Fear of the unknown" is a commonly used phrase to describe the automatic aversion people feel to something that's different.  If you're afraid of dogs, start by looking at a badly drawn doodle of a dog done in silly colors. Look at it until you feel no fear response. Then, look at a photo of a dog, then a video of a dog. Examine it until no fear response exists. Go to a park where you know one or a few dogs will be on-leash and watch them until you feel no fear. Go to a friend’s house who has a dog and watch him interact with a dog until no fear response is elicited. Ask a friend to let you touch or pet his dog while the dog is restrained by your friend until you feel neutral. Finally, be near a dog and spend one-on-one time with a dog. The power to label your emotions is beneficial for self-understanding and emotional intelligence. It also appears that engaging with a fear and verbalizing your fear has incredible power to help you overcome fears and regulate emotions. Researchers had spider-fearful individuals exposed to a spider, and participants that labelled their fears (“I feel very scared of this...

Summary in Russian:

Научитесь различать ложные убеждения. Попробуйте практиковать постепенное взаимодействие. Старайтесь все чаще сталкиваться со своим страхом. Изучите методы релаксации.


Article in English: Many financial advisers even suggest going further, saving for at least 9-12 months, but 3 is the absolute bare minimum that you should have on hand in case of emergencies. This money is only spent if you absolutely need it, like if you lose your job or need to pay medical bills. What are your fixed and essential expenses for one month? Multiply this number by 3-6 months to get your minimum emergency savings. Are you planning for retirement or a vacation to Aruba next year? Depending on what you want to save for, the amount you need to save each month will change drastically. Make a list of events you want to save for, their costs, and then the number of months until the event occurs. For example, you may need to buy a car for a new job next year. You've got your mind on a used car for $5,000, and the job starts in 6 months. This means that you need to save roughly $834 each month to pay for the car.  Start saving for the holidays 5-6 months in advance. Even $50 a month will give you a cushion of $300 for gifts by December. Saving to send your kids to go to college can't start early enough. Make separate savings accounts for them when they're born and make saving a priority. Placing $5,000 a year in retirement savings in your 20's earns you twice as much money when you retire as someone who invests $20,000 a year in their 40's. This is because, with time, a small amount of money gains interest. That interest then gains interest as well, quickly multiplying your money. Long story short-- saving now will pay big dividends later on in life. Do not try and prioritize one at the expense of the other, as you could actually be losing money. For example, you can write-off $2,500 of your student loans on your taxes, and the interest rates will always stay fixed. This means paying the minimum now and pocketing any excess cash in savings will actually make you money, as the write-off can offset interest payments and the savings have more time to grow with interest. The exception to this is high-interest credit card...

Summary in Russian:

Нацельтесь на создание постоянного резерва средств, составляющего по размеру минимум объем ваших трат за 3–6 месяцев. Составьте список целей для собственных сбережений. Как можно раньше начинайте инвестировать в будущее и делайте это регулярно. По возможности старайтесь одновременно и гасить долги, и создавать сбережения. Старайтесь создавать вклады или осуществлять инвестиции при получении дополнительных доходов или повышении заработка. Рассмотрите возможность участия в частных программах софинансирования пенсии, предлагаемых работодателем.


Article in English: Many find that reducing their intake of these substances reduces the severity of cramps. In the days leading up to your period, ease up on the coffee and happy hour drinks. Try to avoid them entirely while you're actually feeling cramps.  If you have quite severe cramps, you may want to adopt a caffeine and alcohol-free lifestyle all month long, rather than just during your period. Try replacing coffee with black tea. You'll drastically decrease your caffeine intake, but it still contains enough to give you a little morning boost. Medical studies have shown that women who exercise more have less severe cramps. Exercising throughout the month will help keep your pain to a minimum, and continuing to exercise while you're actually feeling cramps can help loosen your muscles and make you feel better.  Do cardio exercise like running, swimming, and biking throughout the month. Add weight training to your routine, since it strengthens your muscles and improves overall health. While you're actually feeling cramps, lighter exercises like yoga or walking can help your cramps go away.

Summary in Russian:

Употребляйте меньше кофеина и алкоголя. Занимайтесь спортом.


Article in English: Many first-time forgers pay too much attention to the original signature and forget to pay attention to what they're writing. If you're looking at the signature instead of your own pen and paper, your forgery is going to come out shaky and strange-looking. That's a dead giveaway that you've just signed someone else's signature. If you don't have a lot of time to practice a signature before signing on the dotted line, your best bet is to first study the signature, taking note of all the important elements, and then sign it as naturally as possible while actually looking at what you're doing. Another big clue that a signature has been forged is when it's apparent that the signature was retouched. Think about it - do you go back and adjust your letters after signing your own name? No, you're probably fine with a slightly sloppily crossed "t" or a half-formed "b." It's abnormal to see spots where these natural errors have been painstakingly corrected. Again, think about how you sign your own name. You do it in one smooth motion, keeping your pen to the paper the whole time. A signature with little gaps indicating the person signing paused, picked up the pen, then started again is a big sign that it was forged. When you're forging a signature, avoid this big mistake and sign it as naturally as possible. People don't sign their names the exact same way every time. It's easy to spot forgeries when you see a series of signatures on many different documents that all look exactly the same. This is a problem you can run into if you're using tracing paper to forge signatures. Be sure to do something a little different every time to make the signatures look authentic.

Summary in Russian:

Обращайте внимание на то, что вы пишете. Не прикасайтесь ручкой к подписи второй раз. Не отрывайте ручку. Каждую подпись делайте немного другой.


Article in English: Many foods have adequate levels of fiber already provided. The ‘Guaranteed Analysis’ provided on your pets’ food bag should note the maximum crude fiber concentration. Most pet foods contain about 5% crude fiber, and this is often adequate for the average healthy dog. If your dog is constipated or has diarrhea, this could be something a simple stomach bug, parasites, other gastrointestinal diseases, or strain due to an enlarged prostate or mass impeding the passage of stool. Observe your dog to see if the symptoms persist for more than two days. The symptoms of constipation can overlap with those of urinary obstruction, which is very serious. If you see your pet repeatedly straining then a vet check is strongly advised. Ask your vet to include a rectal exam. If the primary issue turns out to be one of diet and digestion, your vet may suggest fiber supplementation.

Summary in Russian:

Проверьте нынешнюю еду собаки. Понаблюдайте за собакой. Отведите пса к ветеринару.


Article in English: Many geckos will be drawn to a warm, wet environment. You can replicate this climate by creating a trap that will lure your gecko in.  Cut a small hole in three of the four faces of a shoe box. Run several sheets of paper towel under warm to hot tap water. Line the floor of the shoe box with the warm, wet paper towels. Set the box up against a wall in a quiet part of the house. Check the shoe box at least once every hour. if no gecko, try the next trap. This will only really work for catching geckos outdoors. A little planning will help you create an excellent in-ground gecko trap.  Dig a hole in the ground, as deep as the height of a bucket.  Create a series of in-ground holes to maximize the efficiency of this method.  Put a wet sponge in each bucket so that the geckos you catch do not dry out, in case they are not found right away.  Once submerged in the ground, cover the opening of each bucket with a piece of netting or fine mesh. The covering should be big enough to completely cover the mouth of each bucket, but not so big that the gecko will be able to climb out once it falls into the bucket. Check the buckets every couple of hours. bait will increase your chance of catching a gecko. Funnel traps do not have to be dug into the ground like pitfall traps, and rely on a setup that allows a gecko to enter the trap and have difficulty exiting the trap.  Cut 0.125-, 0.25-, or 0.33-inch mesh hardware cloth into 18-inch wide sections.  Roll each trap body into a cylinder, and secure it into that shape with zip ties, rubber bands, or twine tied around the tube.  Roll additional pieces of mesh hardware cloth into funnels with a narrow opening, around two inches (roughly five centimeters) in diameter.  Insert the funnels into each end of the cylinder, with the narrow points inside the tube.  Cut flaps into the mesh hardware cloth that hangs over the opening on each end, such that geckos could easily climb into the tube but would not be able to easily climb out.  Be sure to leave a wet sponge in the cylinder of...

Summary in Russian:

Создайте высокую влажность. Устройте яму-ловушку. Сделайте ловушку-трубу.


Article in English: Many girls think they need to lose weight based on what models look like. It turns out, a lot of the girls who model in magazines are pressured into being unhealthily skinny, so it’s best not to judge a healthy weight off of magazines. Talk to your doctor if you’re not sure if you need to lose weight.  BMI shows you generally if you are underweight, a healthy weight, or overweight. However, it sometimes is inaccurate, because if you have a lot of muscle, it can claim that you’re overweight, when really you are healthy, and the muscle is just heavy. Girls naturally fill out as they hit puberty. The same fat that gives you breasts and a rounder butt gives you a bit of fat around the stomach. This is normal! Unhealthy fad or fake diets will claim to help you lose weight faster, but the only real way to lose weight is to establish reasonable, healthy habits, and then stick to them. If you build healthy eating and exercise habits, you will lose about 1 pound (0.45 kg), in a sustainable way. If you try to lose weight faster, you’ll end up gaining it all back at the end of the fad diet, because you won’t have built healthy habits.   Losing 1 pound (0.45 kg) a week might not sound like much, but it’s the healthy way to do it, and it really adds up. In just a year, you could lose 52 pounds (24 kg). Avoid weight-loss pills, laxatives, inducing vomiting, and under-eating. These are dangerous techniques that are really bad for your health. If you hear about your friends doing these things, check in with them, because that’s a sign of having an eating disorder, and they need professional help to get better. Don’t try to lose weight by not eating enough. You’ll feel tired and grumpy and won’t be able to concentrate in school. Instead, bring healthy snacks with you to school or work. Try crackers with cheese, an apple, a banana, a peanut butter sandwich, or carrot sticks. Packing healthy snacks will mean you won’t have to rely on a vending machine when you get hungry. Eat before you get super hungry, because when you’re...

Summary in Russian:

Убедитесь, что вам действительно необходимо сбросить вес. Старайтесь сбрасывать не более 0,5 килограмма в неделю. Ешьте, когда голодны. Спите каждую ночь по 8–9 часов.


Article in English: Many gut noises don't result from intestinal conditions but instead arise from having too much gas or air in the digestive system. This is a problem that is relatively easy to correct. One simple solution is to slow down your eating. When you eat too quickly, you swallow a lot of air. This results in bubbles that create embarrassing gut noises as they move around your digestive system. Chewing gum has a similar effect to eating too quickly. It makes you swallow air as you chew it. If you're having gut noises, spit out the gum. Bubbly beverages like soda, beer, and and carbonated water can also lead to gurgling sounds in your gut. These drinks are pumped full of gas, which then makes its way into your digestive system. Carbohydrates and especially refined sugars can produce a lot of gas when digested. Steer clear of sugary and starchy foods, as well as excess fat.  Even otherwise healthy foods such as fruit juices (especially apple and pear) can produce this effect due to their high sugar content. Fat does not cause gas on it's own, but can lead to bloating, which can place pressure on your intestines and worsen the problem. Everyone knows smoking is bad for you, but you may not have known it can lead to embarrassing gut noises. Smoking, like gum chewing or eating too fast, can also result in the swallowing of air. If you smoke, consider quitting. If you can't or don't want to quit, at least avoid smoking before any situation in which gut noises might cause you embarrassment. If you suffer from frequent gas problems, you may want to consider a medication that targets this problem. A number of pills are available that can help your body digest the foods that cause gas. You can find these at any drug store. Talk to your doctor or a pharmacist for recommendations.

Summary in Russian:

Ешьте медленно. Откажитесь от жевательной резинки. Не употребляйте газированные напитки. Ограничьте употребление углеводов и жиров. Не курите. Подумайте о том, чтобы принимать медикаменты.


Article in English: Many guys find it refreshing when girls take charge. If you're out and notice him looking at you, but not making a move, take matters into your own hands. Be flirty and suggest you dance together. He'll admire your confidence and liveliness. Try telling him that this is your favorite song to dance to, he might get the hint after that. Include him in a daily activity. If you have to run errands or are staying in to watch a movie, casually ask if he wants to join.  There will be no pressure whatsoever, and he might not even realize that you technically were the one who asked him out. Reach out to him at the last minute, rather than planning in advance. This will make it seem more spontaneous. If you'd like to see more of him, invite him to a party or dance that your friends are all attending. This won't come off as too aggressive, but you'll still get a chance to get to know each other better.  If he is too shy to ask you out, a group activity might be more his style anyway. It keeps  the pressure off him and you'll be able to spend time together in a relaxed setting. He'll have a chance to see you interacting with the people you are most comfortable with, so your personality is sure to shine. This will not only emphasize what you have in common, but give you a perfectly good reason to ask him out. You'll have plenty to talk about on the date, because the event itself centers around a passion point for each of you.  If you've talked about a band that you both listen to, suggest buying tickets to go together when they come to town. If you know that he also enjoys horror films, see if he'd like to go see the new scary movie that's out this weekend. He won't be able to refuse partaking in one of his favorite activities. Make sure you can at least carry a conversation about the particular topic. There's no need to pretend to be an expert, but he will be impressed that you are trying.  Let him know that you have an extra ticket to the game this weekend if he'd like to go. Tell him you've been wanting to hit up the...

Summary in Russian:

Предложите ему потанцевать. Предложите ему встретиться так, чтобы он не понял, что это свидание. Приглашайте его на групповые мероприятия. Предложите сходить на мероприятие, связанное с вашими общими интересами. Выясните, какие у него интересы, и предложите свидание, связанное с ними.


Article in English: Many health clubs, sports stores, and gyms with tennis courts have string mounts they use to restring racquets at a cost, usually somewhere between $25-$50 a job. The machines themselves cost anywhere from $200 to several thousand dollars, depending on the quality.   If you play tennis several times a week paying to have $6 worth of string put on your racquet can start to add up, and you'll be able to recoup the savings of buying your own stringing machine relatively quickly. The Gamma X-2 is a common tabletop model, with a 2-point mounting system and drop-weight tension. It's the cheapest and highest-quality string mount for the DIY stringer.  If you play a few times a year, or only on weekends, it probably doesn't make sense to invest in your own string mounting system. Pay to have your racquet restrung when the strings wear out, or find one you can use yourself for free. Start by cutting 35 to 40 feet (10.7 to 12.2 m) (10 to 12 m) of new string off a spool. For a basic 95 square-inch racquet with a basic crossing pattern, you'll probably need about 38 feet (11.6 m) of string to finish the job. In general, it's better to have cut off too much and waste some than start with too short a piece and have to start over. After you string up your racquet the first time, account for the extra you've used to tie the knots and cut a piece of the appropriate size for your racquet. Start with too much and home in on your ideal string length. Use a sharp knife, cut the old and broken strings out of the racquet as soon as possible after you decide they're worn out, or one breaks. Start with the strings in the middle of the racquet and cut towards the outside strings. Inspect the rubber grommets on the rim of the racquet for signs of wear and have new grommets installed if necessary. Depending on the specific restringing machine you're using, the mounting process will be slightly different. Secure the head and the neck of the racquet in the designated mounting brackets and press down on the clamps to secure it firmly....

Summary in Russian:

Найдите подходящий станок для перетяжки струн. Измерьте струны. Подготовьте ракетку к перетяжке. Закрепите ракетку на станке для перетяжки.


Article in English: Many health fads, like the juice cleanse or the salt water flush, claim to detoxify the body, flush out impurities, and help reduce problems like bloat and water retention. However, there is little or no evidence to show that these types of fad diets or cleanses are effective. They can also seriously disrupt your body’s sodium levels, sometimes with dangerous results.  Juice cleansing or juice fasting can cause your sodium levels to drop dangerously low, resulting in a condition called hyponatremia. Hyponatremia may cause problems with your heart and nervous system.  Crash diets like the salt water flush can overwork your kidneys and overload your body with sodium, leading to problems like dehydration, bloat, edema, or high blood pressure. Although it seems counter-intuitive, it is possible to drink too much water. If you are forcing yourself to guzzle excessive amounts of water while exercising or simply as a way to flush out your system, you could put yourself at risk of developing hyponatremia, or a deficiency of salt in the blood. Hyponatremia can lead to fatal swelling of the brain. It can be hard to judge how much water is too much, especially when you are doing an intense workout or endurance exercise. Your best bet is to listen to your body: drink when you feel thirsty, and stop when your thirst is quenched. Dramatically changing your sodium intake or starting a new exercise regimen can have serious health consequences, especially if you have any health conditions such as hypertension or diabetes. Before making any major changes, talk to your doctor or dietitian first. They can help you develop a safe plan for reaching your health goals.

Summary in Russian:

Будьте осторожны с разгрузочными или радикальными диетами. Не потребляйте слишком много воды. Проконсультируйтесь с врачом о значительных переменах в образе жизни.


Article in English: Many health professionals recommend taking at least 20 minutes to eat your meal. This gives your body enough time to feel satisfied which may help you pass up on additional servings.  The 20 minute rule comes from the fact that it takes about 20 – 30 minutes for food to travel from your stomach to your intestine. It's here that your intestines send a variety of chemical signals to your brain that it's satisfied and had enough food. If you eat faster than that 20 minutes, you're more likely to eat more than you need and eat until the point you're feeling too full.  Try setting a timer or watching the clock to help you meet that 20 minute guideline. Drink a few sips of water between bites, put down your fork or talk to friends and family members to help slow you down. Chewing your food thoroughly and taking your time with each bite is an important part of mindful eating and can help you feel more satisfied with a smaller portion.  Take your time with each bite. As you chew think about the flavors, the textures and the smells of the food. Use as many senses as you can to analyze each little bite of your meal. The concentration on your food and each bite can increase your satisfaction and let your brain enjoy the meal. When you take big bites and don't chew well, your brain doesn't get any signals of enjoyment or satisfaction which can cause you to eat more. Many people will try to restrict foods or strictly limit treats for a diet or to aim for better health. However, overly restricting your diet can backfire.  Remember, the body can not and will not naturally lose (or gain) weight quickly. Changing your diet drastically, eating very few calories or limiting many foods isn't a healthy way of eating. Never allowing yourself a treat or special indulgence can lead to overeating of that food or binge like behavior down the road. Schedule in a special treat or indulgence every now and again. It can be once a week, twice a week or every Friday night. Find a schedule that works for you and that can keep you at the...

Summary in Russian:

Отводите по 20–30 минут на каждый прием пищи. Тщательно пережевывайте пищу. Не ограничивайте себя определенными видами пищи.


Article in English: Many heavily processed foods will contain additives.  Minimize or avoid these foods to help you reduce the amount of additives you consume throughout the day.  Top contenders for highly processed foods include:  frozen meals, canned meals, deli meat, breakfast meats and processed meats, condiments, sauces and dressing, sweetened beverages, fast foods and chips/crackers. Many sliced breads contain lots of preservatives as well. Foods that spoil quickly or that are minimally packaged are unlikely to contain preservatives. Buy fresh, unprocessed produce and natural whole foods to reduce the time you spend reading ingredient lists.  If a food is processed and has preservatives, look for items that use more natural preservatives like salt, vinegar, sugar, citric acid or ascorbic acid. If you want to get rid of additives in your diet, you'll most likely have to start making some foods from scratch or homemade.  Making items yourself allows you to control what goes into your foods and meals.  You can control the calories, sugar, fat, salt and the amount of additives your foods contain. If you're coming from a diet that contains large quantities of processed foods or those that contain a lot of additives, slowly start switching over to more homemade foods.  Making changes very quickly is generally not easy or sustainable long-term. Some examples of items you can make yourself include:  salad dressings, sauces or marinades, bread, your own frozen vegetables or fruit, or your own "freezer meals" made with homemade items. After you have identified foods that are free of chemical preservatives, add them to a “cheat sheet” list to take shopping.  This will spare you the trouble of re-reading the ingredient list on future grocery trips. In addition, you can provide this list to family, friends or co-workers who may also be purchasing foods for you.  They'll know exactly what to get. If you choose to go out to eat, you may encounter some highly processed foods or those foods that contain a lot of preservatives.  Be choosy...

Summary in Russian:

Избегайте обработанной пищи. Готовьте еду дома, и старайтесь готовить с нуля. Запишите продукты без консервантов, которые вам понравились. Постарайтесь не есть обработанные продукты в кафе или в ресторанах.


Article in English: Many herbs have been as emmenagogues for centuries. People often believe herbs to be harmless, but they can have side effects that are just as significant as any other type of medication. If you want to try using herbs to bring on your period, it is best to speak with your doctor first. Conduct research and make sure you take no more than the recommended dosage, as some herbs are poisonous at high levels.  Some emmenagogues are also abortifacients, meaning they could cause your body to miscarry if you are pregnant. If there is any chance that pregnancy is the reason your period hasn't come, do not attempt to terminate the pregnancy using herbs. This can be extremely dangerous.  Be especially careful if you already have a medical condition. Herbs could exacerbate your condition or cause dangerous side effects. Vitamin C is thought to be an emmenagogue. This is another word for a substance that helps induce your period. Vitamin C is supposed to help increase the amount of lining in the uterus, helping to increase your chances of getting your period. Some find that taking vitamin C supplements or eating food high in vitamin C makes the uterus contract, bringing on a period.  The recommended daily value of vitamin C is 60 mg. If you decide to take supplements, be sure not to exceed the recommended dosage. Try eating plenty of papaya, bell peppers, broccoli, kiwi, citrus fruits, leafy greens, and tomatoes. According to folklore, parsley can be used to induce a period. Flat and curly-leaf parsley contain apiol and myristicin, substances that are thought to cause the uterus to contract slightly. No scientific research backs this claim, but some women have found drinking parsley tea to be helpful. To enjoy parsley tea:  Wash and chop 1/4 cup of fresh parsley. The fresh variety contains more nutrients than dried parsley, and it makes better-tasting tea.  Boil a cup of water. Pour the water over the parsley and let it steep for five minutes. Strain out the parsley and drink the tea. Turmeric is thought to relieve...

Summary in Russian:

Будьте осторожны при использовании трав. Употребляйте витамин C. Добавьте петрушку в свой рацион. Ешьте куркуму. Попробуйте биологически активные добавки на основе трав.


Article in English: Many herbs have not been tested for safety during pregnancy, so if you are pregnant or dealing with gestational diabetes, make certain you speak to your physician before adding any herbs or supplements. Also, even though these herbs and supplements are natural, they CAN interact with various medications. You can also ask your pharmacist about drug-herb/supplement interactions. Make sure you buy national brands of herbs and supplements and that the companies follow Good Manufacturing Practices (GMP).  For herbs, make certain that the suppliers use pesticide and herbicide free organically and sustainably grown herbs. Bitter melon (Momordica charantia) is often recommended for diabetes control. However, bitter melon has been associated with miscarriages and induced abortions in animals, so it should be avoided if you are pregnant or want to get pregnant. Bitter melon has been shown to improve blood glucose levels, increase the secretion of insulin and decrease insulin resistance. Gurmar, also known as Gymnema sylvestre has been used for centuries in Ayurvedic medicine and has been shown to improve the control of blood sugar. Gymnema is generally taken in doses of 200 mg twice a day. Gymnema appears to be safe in pregnancy, but speak to your physician before using. Prickly-pear cactus or nopal has been shown to improve blood sugar control. Prickly-pear cactus has not been tested in pregnancy, but has been used for centuries as food, suggesting but not proving that it is safe. Cinnamon has been used to help control blood sugar levels and is considered safe for pregnant women in the amounts used in foods. This corresponds to approximately 1 gm (1000 mg) every day. 500 mg of cinnamon taken twice a day has been shown to improve A1c levels (and the levels of blood fats). A1c is used to determine average glucose levels for the previous 3 months. Lowered A1c levels reflect improved diabetic control.

Summary in Russian:

Проконсультируйтесь с врачом, прежде чем использовать растительные средства. Покупайте качественные растительные средства и биологически активные добавки. Попробуйте нормализовать уровень инсулина с помощью горького огурца. Подумайте о том, чтобы попытаться нормализовать уровень сахара в крови с помощью гурмара. Подумайте о том, чтобы использовать опунцию. Добавьте в свой рацион корицу.


Article in English: Many home remedies rely on anecdotal evidence, meaning someone's personal experience, and not scientific evidence. Be aware that many home remedies have no scientific backing that they are effective in treating gingivitis. This is why it is important to still visit your dentist and only combine home remedies with dentist-recommended advice. Do not use home remedies solely as a substitute for dental treatment. Oral probiotics contain "good" bacteria that assist in restoring the natural balance of bacteria in the mouth after use of oral antiseptics found in mouthwashes and toothpastes. Some oral probiotics (such as ProDentis) contain a bacteria called Lactobacillus reuteri, which is naturally found in breast milk and saliva. This bacteria is recommended especially during non-surgical therapy while maintaining other gingivitis treatments. Ask your doctor for a brand recommendation. Ubiquinone, also known as Coenzyme Q10, may help convert fats and sugars into energy. In addition to being used to treat diabetes and congestive heart failure, ubiquinone may be used to treat gum disease. The FDA, however, has not cleared ubiquinone as medically-appropriate to treat any disease, so ubiquinone should not be used solely to treat gum disease. An oral rinse that contains hydrogen peroxide, such as Colgate Peroxyl, is an antiseptic and antibacterial that may help treat infection and relieve inflammation when it comes in contact with an enzyme in the mouth. Use this rinse no more than twice a week for three weeks in a row as it can cause tooth sensitivity. Corsodyl spray is a powerful spray that contains chlorhexidine gluconate, which has antibacterial and antiplaque properties. Corsodyl spray may be used to treat any pain or discomfort associated with mouth ulcers, inflammation and infections of the mouth. Corsodyl spray can be used when brushing the teeth becomes difficult and/or painful, such as after surgery. Be sure to keep spray out of ears and eyes. This gel contains hyaluronic acid, which is naturally found in the...

Summary in Russian:

Помните, что большинство домашних средств лечения гингивита не проходили клинические испытания. Воспользуйтесь оральными пробиотиками. Воспользуйтесь убихиноном. Воспользуйтесь средством для полоскания рта с перекисью водорода. Воспользуйтесь спреем. Воспользуйтесь мазями с гиалуроновой кислотой.


Article in English: Many horses will receive their barn name from a shortened version of their registered name. Try different ways of shortening your foal’s registered name. Pick something that is easy to say. For example, 'ABC A Hot Summer Night' might be shortened to Night or Summer. Observe his behavior to decide on possible names. Is he a bucking bronco? Does he love carrots? Don't feel limited to typical human names; horses often receive rather unique nicknames such as 007, Chubby, and BB. Perhaps you have a favorite movie horse that you’ve always loved (like the Horse of a Different Color in the Wizard of Oz). Run some searches on famous show horses, or horses that have played a part in history. For instance, the horse Paul Revere rode on his midnight ride was named Brown Beauty. Sampson was the name of the tallest horse ever recorded, and Beau was John Wayne’s horse in the movie True Grit. Horses often gain a barn name for themselves - a nickname, for example, could result in a barn name, or a silly thing he does. Try coming up with a name that fits his personality or appearance - "Snuggles" for a friendly horse, or "Blaze" for a horse with a blaze. Even though they're meant for humans, you might find an interesting name for your horse there! Baby name books are another option. Most importantly, use your imagination! Don't disregard silly ideas; after all, it's your horse.

Summary in Russian:

Взгляните на зарегистрированное имя лошади. Присмотритесь к вашей лошади. Черпайте вдохновения в фильмах, книгах или телешоу. Позвольте вашей лошади помочь вам в выборе. Посетите сайт имен для младенцев.


Article in English: Many humans are pretty basic when it comes to the art of persuasion. We all want to be fashionable, cool, and look good. If you say that Kobe Bryant or Kim Kardashian, for example, wears these exact brand of shoes, there's is a chance that that will perk up their interest. We often look to celebrities for cues on what's trendy, and this is the perfect time to put this factor to good use. That being said, for some people this can backfire. Try your best to read the customer. If they dress and act like they value being their own individual, you might want to stay away from the celebrities. Some people hear "Kim Kardashian" and they want to run in the opposite direction. We've all had experiences with salespeople that are sallow, unfriendly, and just don't seem to want to get a sale. What do we, as the customer, do in that situation? Leave, generally. To get that sale, be friendly and personable. Talk about your own shoe woes if it's fitting. Make yourself a person that knows a lot about shoes and has plenty of experience that just so happens to be selling them, too. If you are friendly and open, they will likely trust you more – and return in the future. Customers need to be judged on their lifetime value, not the value of their current purchase. A high-roller that comes in spending $1,000 on one pair of shoes one time is less valuable than a lower-class customer that spends $50 on shoes once a month for the next few years. Keep this in mind when choosing which clients to gush over – it's not as obvious as it seems. When they're debating between which shoes to buy (or if to buy at all), keep throwing out the compliments (so long as they're believable, of course). If they're wearing fancy shoes, they are dressing to impress. Flatter them by saying, "I can tell that you are very classy," etc. If they're wearing Nikes, they are probably a casual or sporty kind of person. No matter what they are wearing, praise them. Let them know they should trust their buying choices.  Praise how the shoes look on, too. That is,...

Summary in Russian:

Ссылайтесь на знаменитостей. Станьте их другом. Делайте комплименты их стилю. Создайте ощущение срочности. Когда покупка совершена, не забудьте поблагодарить вашего клиента.


Article in English: Many illustrators are capable of drawing a beautiful, life-like portrait or image based on a text. What makes your illustration different? The world of illustration is quite competitive, so it's important to have a signature style that stands out from the rest. Eventually you'll develop a reputation for making illustrations of a certain type, and clients who want that style will commission work from you.  A personal style can convey a certain mood. The work of Jordin Isip, for example, portrays expressionless figures often standing alone or apart from other figures. Publishers and companies seeking to illustrate text that is similar in tone know what to expect when they contact Isip. Your presentation of ideas can factor into your personal style. Glenn Jones is known for making simple concepts seem unique and catchy. You may want to specialize in a certain type of content. Jessica Hische works with text to create book covers, fonts and websites. When you're just starting out, any experience provides a welcome addition to your portfolio, even if you don't get paid for it. Find creative ways to collaborate with people so you can start getting your work out there.  If you have a friend who is a writer, illustrate her story and create a cover. Work with musicians on album cover materials. Design flyers and postcards for art galleries, book stores, coffee shops, and other local businesses. It's important to have a professional-looking website to showcase your work. It's easier to send people a link to a website than it is to mail them printed copies of your work. Clients will expect to be able to quickly access your work online, and with so many other illustrators competing for jobs, you don't want to keep them waiting.  The look of the website should match your signature style. Take as much care with the banner, font, background, and other website components as you would with any other work of art. Your portfolio should include examples of each medium in which you work and may also show some of your illustrations...

Summary in Russian:

Развивайте свой собственный стиль. Станьте волонтером и набирайтесь опыта. Создайте сайт с портфолио, где будут представлены ваши лучше работы.


Article in English: Many infertile men experience a regular sex life and have sperm that looks fine to the naked eye. In this sense, it is difficult to recognize the physical symptoms of male infertility. Warning signs are rare, but some infertile men have lumps or swelling near the testicles, breast growth, erectile dysfunction, and respiratory problems. A lump, swelling or pain and discomfort in your testicles can be a symptom of male infertility.  Examine your testicles while standing in front of a mirror. Hold your right testicle with your hand and your thumb on top. Roll it gently and feel for any pain or discomfort. Next, hold your left testicle and roll it gently to feel for any pain or discomfort. Do not worry if one testicle feels slightly larger than the other one, since this is perfectly normal.  If you feel any pain or a heaviness in your groin, you should see a doctor. If you have grown very large breasts (known as gynecomastia), you may be experiencing a symptom of male infertility. Talk to your doctor if you have large breasts. Gynecomastia is often confused with just having fatty breast tissue, so you should ask your doctor to look at your breasts. Your doctor may check for breast cancer or an infection of the breast tissue called mastitis. One symptom of male infertility is a decrease in body hair, which can be a sign of a hormonal imbalance. If you have significantly less hair growth than normal, you may be experiencing a symptom of male infertility. Erectile dysfunction can also be a cause of male infertility. In this case, you should ask your doctor about treatments for erectile dysfunction. Common treatments for erectile dysfunction include sildenafil (Viagra), tadalafil (Cialis), avanafil (Stendra), and vardenafil (Levitra, Staxyn). These types of medications help your body increase blood flow to the penis. However, you should see your doctor for full treatment options and approval of any medication. In particular, the above treatments are dangerous for people with low blood pressure, liver or kidney...

Summary in Russian:

Мужское бесплодие часто не имеет видимых симптомов. Уплотнения и шишки в области яичек. Значительное увеличение груди. Растительность на лице и теле. Проблемы с эрекцией. Респираторные инфекции и проблемы с дыханием.


Article in English: Many ingrown toenails are caused by improperly trimmed toenails. Cut your toenails straight across. Do not round the corners.  Use sanitized nail clippers. Don’t cut your toenails too short. You can also opt to leave the toenail a little longer. This will ensure that the toenail won’t grow into the skin. If you are unable to reach your toenails to clip them yourself, you can visit a foot care clinic to get this service. Check with your local hospital or health care center to find a place that will trim your toenails regularly for you. If your shoes pinch your toes, you may put yourself at risk to develop ingrown toenails. The side of your shoe might press against your toe and cause your toenail to grow improperly. If you engage in activities that could potentially injure your toes or feet, wear protective shoes. For example, wear steel-toed shoes on construction sites. People with diabetes often have numbness in their feet. If you trim your own toenails, you may accidentally cut your toe and not feel it. Visit a foot care clinic or have someone else trim your toenails for you. You should also see your podiatrist regularly if you have diabetes or another condition that causes nerve damage.

Summary in Russian:

Правильно подстригайте ногти. Посещайте салоны по уходу за стопами ног. Не носите узкую обувь. Защитите ноги. Правильно ухаживайте за стопами, если у вас диабет.


Article in English: Many jobs require you to be a certain age, often 16, to work. But, sometimes you can find work like at your local grocery or hardware store.  Ask the manager at your grocery store to let you help bag. Don't ask for too much money, but be smart on how much you are asking for. You can start out by asking for $3-7 an hour. How much you earn depends on how comfortable the manager is with the idea. Another potential way to make money is to be a lifeguard or park manager. Go to your local pool or park and ask if there are any positions available and what you need to do to get hired. Lifeguards have to have special training and be certified. Make sure to get the right training, such as through Red Cross. It’s good to find out if your local pool or beach is hiring before getting certified. Ask your trainer for tips on landing a job.  You can also contact your local park district to see if there are any summer park jobs that you can work. Sometimes these consist of overseeing weekly events for kids, or managing sporting events. During the winter, you may be able to monitor an ice rink. If your parents own a business, you can see if your parents will let you work part-time. It may be easier than finding another job if you have less experience, or are still too young. If you have friends or neighbors who are going on vacation, ask to house sit.  Offer to water plants. Check that the house is secure and that things are working properly, such as pipes during winter and light bulbs on timers. Ask older siblings to pay you to do their laundry or clean their room. Offer to pet sit for people you know so that the pet doesn’t have to go to a kennel, and your friends or neighbors don’t have to pay for one.  Depending on the pet, try charging around $4 per pet, per day. Make sure you know the pet(s) and the owner(s) well. Do this only if you know how to prevent accidents and what to do in an emergency. Be confident that you have the skills to take care of a pet before taking on a job. Don’t ever forget to feed, let outside, and...

Summary in Russian:

Сходите в местный магазин и узнайте о вакансиях на неполный рабочий день. Предложите своим соседям или друзьям присматривать за их домом. Ухаживайте за домашними животными ваших друзей и соседей. Станьте профессиональным выгульщиком собак. Предложите услуги, связанные с уходом за двором. Мойте автомобили.


Article in English: Many laptops have a "hidden" keypad that is enabled when you turn on the Num ⇩ key. Find this option to the left or right of your keyboard. If your keyboard has these features, then you'll see little numbers or words written in small font on the bottom of the keys, sometimes in a different color. You can find it on either side of your Spacebar. This is the Alt Code for π. Remember to use the Alt Codes, which are nine numbers that are written on the side of your 7, 8, 9, U, I, O, J, K, L, and M keys in a different color, such as light blue or yellow. Do not use the normal number system to type in this code. On most keyboards, this code will come from typing KK7 or 9OM, but you should look at the actual Alt codes to be sure. The pi symbol should appear. Press the key again to turn it off. This will return your keyboard to its normal settings.

Summary in Russian:

Нажмите клавишу "Num Lock". Зажмите клавишу Alt. Введите "227" при помощи Alt-кодов. Отпустите клавишу "Alt". Выключите "Num Lock".


Article in English: Many laptops will convert a good chunk of the keyboard into a number pad if NumLock is enabled. Press "NumLock" or press "FN" + "NumLock" keys to make sure that it is disabled. Try typing again to see if your keys are fixed.  If this doesn't fix your problem, you may have the wrong language selected. If you have multiple keyboards installed that you want to switch between, there are a couple of ways that you can do it:  Click the icon that resembles a keyboard in the taskbar in the lower-right corner. This can be found next to the System Tray. If you don't see it, right-click the taskbar and select "Toolbars" → "Language bar." Press and hold the Windows button and press the Spacebar to cycle between your installed languages. It's the button with the Windows logo.  It's in the lower-right corner by default. It's to the left in the Start menu.  This launches the Control Panel. You can use the Control Panel to remove keyboards you don't use or install ones that you need. It's below "Clock, Language & Region" in the Control Panel.  It's next to an icon that resembles a clock and a globe. It's at the top of the "Region and Languages" window.  This will open your keyboard options. It's near the top of the menu. This will open a list of your installed keyboards in a new window. . If your preferred input language isn't listed, clicking the "Add" will allow you to browse through all of the available input languages. Click your language in the list of languages to display a list of available regions and keyboard layouts.  Click the checkbox next to your preferred keyboard layout. This adds your preferred language and layout method. Use the drop-down menu below "Default input language" to select your preferred language and keyboard input.  Additionally, you can click any languages and keyboard methods you don't use in the "Installed services" list and click Remove to the right to uninstall those languages and keyboard inputs. Click your preferred keyboard input in the list before "Installed Services" and click Move Up...

Summary in Russian:

Проверьте клавишу NumLock или Fn+NumLock. Активируйте правильную раскладку клавиатуры. Откройте меню «Пуск». Нажмите Панель управления. Нажмите Изменить клавиатуру или способ ввода. Щелкните по вкладке Языки и клавиатуры. Нажмите Изменить клавиатуру. Нажмите Добавить. Выберите нужный язык и отметьте раскладку клавиатуры. Щелкните по Ok. Выберите основную раскладку клавиатуры. Щелкните по Применить.


Article in English: Many life changes will require that you step outside of your comfort zone and try new things. Learning about what to expect in advance can help make these habit changes easier. Look online and read a few books about how to change your habits, or the process of stepping outside of your comfort zone. For example, it can be helpful to know that forming a new habit generally takes about 66 days. Knowing this can help you maintain your resolve when things seem tough. Simple. The best way to get things done is to decide you're going to do it (and then to write it down and tell people about it). So these life improvements you're about to make? Think of them as goals. Like New Year's resolutions that don't happen on New Year's and actually stick and make you feel good. Make them small, though. This life improvement stuff isn't about setting yourself up for failure and thus becoming miserable and downtrodden. Make goals, but keep them small. Make a goal to work out 4 times this week instead of that lofty aspiration to lose 25 pounds. Decide to do the dishes before they pile up. Get up right now and floss. It'll never get done until you think about doing it! Seriously. Think about this. What have you been putting up with at home, at work, with your friends, with yourself? If it'd help you, make a list. Is it a leaky faucet? A friend who needs to be brought down a peg? How your roommate decorated the living room? Once you get going, you may not be able to stop! Now that you have a few things you've identified, start getting rid of them. In fact, this could be your goal. Fix that faucet (or call a plumber). Tell your friend that the sentence, "I don't mean to brag, but..." isn't doing her any favors. Bring a painting home and hang it in the living room. Imagine how good it will be see that list of yours shrink! You know all that flowery feng shui slash chi, stuff? As much as some people get a little out of hand with it, the basic tenets do ring true: a pleasant environment makes us feel good. If you're feeling a little...

Summary in Russian:

Поймите, как изменить свои привычки. Ставьте цели. Подумайте о том, что вы давно терпите. Займитесь уборкой. Планируйте бюджет.  Грамотно планируйте время Оставляйте работу на работе. Составьте список вещей, за которые вы благодарны. Сосредоточьтесь на своем хобби.


Article in English: Many local news programs will stream the news broadcast online for free at the same time that the show airs on TV. You can usually access these feeds directly from the news site's homepage. Not every channel supports this, so check with your local channels for availability. You'll be able to watch the news just as if you were watching from your TV, commercials and all. You won't be able to continue watching the channels after the show ends, however. News sites will only broadcast the news show; if you want to keep watching that channel, you will need to use one of the methods listed above.

Summary in Russian:

Откройте сайт местной новостной службы. Вы можете смотреть новости в прямом эфире, но вы не сможете продолжать смотреть канал после окончания программы новостей.


Article in English: Many magicians consider the phases of the moon, the time of day, and other astrological configurations to be of great significance in the effectiveness of any spell. For instance, a spell seeking some kind of new beginning should be cast during a new moon, so your wish can come to fruition as the moon becomes full. Some occult research will help you figure out how to optimize the timing of your spells. Colors have different meanings in different magical systems. Once you look up their significance, pick one or two colors that match your intention and use colored candles or crystals to involve them in your spells. For expert occultists, all these items have some sort of magical significance. Go to your local new age store to pick up materials that will give power to your spells. Different occultists call on all sorts of different deities and religious figures to work their magic. Find a system of spiritual symbolism that works for you, and invoke those characters in your spells. Just be careful—some of these spirits have ideas of their own and can twist your intentions if you can't control them. In the end, casting a spell is all about directing your mental energies towards a goal. Whether or not something supernatural occurs because of your spell, stating your goal clearly and in a ritualized way can help you focus, give you confidence and make you work harder to make it happen. The more you believe in the power of your spell, the more likely it is to have a positive effect on you.

Summary in Russian:

Посмотрите на небо. Согласуйте свои цвета. Используйте травы, масла, камни и природные объекты. Подружитесь с высшими силами. Верьте.


Article in English: Many major cities have a Buddhist temple, but each temple will stem from a different school (such as Theravada or Zen), and each will certainly offer different services, classes, and activities. The best way to learn about temples near you is to visit them and talk to a Venerable or lay devotee.  Ask about what services and activities the temple offers. Explore the different shrines. Attend a few services and see if you like the atmosphere. Like most religions, Buddhism has a strong sense of community, and the devotees and monks are welcoming and informative. Begin attending classes and making friends at your temple.  Many Buddhist communities will travel together to different Buddhist temples across the world. This is a fun way to get involved. If at first you feel shy or nervous, this is perfectly normal. Buddhism is the most popular religion in many countries like Japan, Thailand, Myanmar, Nepal, Korea, Sri Lanka, China etc. The Triple Gem consists of the Buddha, the Dharma, and the Sangha. When you take refuge in the Triple Gem, you will likely undergo a ceremony in which you vow to uphold the Five Precepts, which are to not kill, not steal, not commit sexual misconduct, refrain from false speech, and not consume intoxicants.  The specific aspects of the ceremony will vary from temple to temple. Do not feel obligated to take the Three Refuges, since upholding Buddhist morality is the most important part of this religion. If you cannot take the Three Refuges because of cultural reasons, or if you cannot find a temple near you, you can still uphold the Five Precepts. Once you take refuge in Buddhism, you are officially a Buddhist.

Summary in Russian:

Найдите храм, в сообщество которого вам будет комфортно влиться. Станьте частью общины. Узнайте об убежище в Тройной Драгоценности.


Article in English: Many medications can increase bowel movement frequency or cause diarrhea. Check the package insert that came with your medication. If diarrhea or any changes in bowel frequency are listed as possible side effects, consult your healthcare provider if you experience these symptoms.  Adderall has diarrhea listed as a side effect. Metformin, a common medication for diabetes, also cause significant diarrhea.  Check with your doctor if you are having significant GI symptoms while on metformin. Other common medications can cause diarrhea, including misoprostol, laxatives, and stool softeners. Alcohol can also cause diarrhea and may exacerbate bowel-related medical conditions such as Irritable Bowel Syndrome (IBS). Stress may contribute to increased bowel movement frequency and can cause diarrhea. People often feel anxious about relationships, finances, education exams, or other big life events.  Avoid the stressors you are able to avoid. This can include changing your plans to avoid areas of high traffic, or avoiding a particularly difficult coworker. Treat your time as valuable. Learn to say no when someone asks you to help with a last-minute deadline or other activity that you really just don’t have time for. Communicate with respect. If your neighbor is running a basketball tournament out of their house and creating a traffic snarl in your neighborhood, politely ask the person to change their behavior. Perhaps they could encourage parents to carpool or park farther away. Be up front about how much time you can allocate to a project, conversation, or other activity. For example, if your coworker rushes up to you just as you’re about to leave for a meeting, politely tell them that you only have 5 minutes to listen. Forgive and move forward. Staying angry and holding a grudge takes energy – your energy. Talk with the person who has wronged you and honestly express your feelings. Know that their answer may or may not be what you want to hear. Sometimes shrugging your shoulders and moving on is the best thing you can...

Summary in Russian:

Составьте список принимаемых лекарств. Избегайте чрезмерного потребления спиртного. Уменьшите уровень стресса.


Article in English: Many medications have side effects that can keep you awake at night or lead to problems sleeping.  Talk to your doctor if you take medication for asthma, chronic bronchitis, and emphysema. Many drugs used to treat these issues contain steroids and a compound called “theophylline”, which is a stimulant that can keep you up at night. If you are taking heart medication or medication for arthritis, you may experience insomnia and nightmares because of these drugs.  You may also have a hard time sleeping if you are taking antidepressants. If you suffer from anxiety or depression, you may also experience insomnia or sleep problems. Speak to your doctor about specific symptoms or patterns in your sleep issues. If you feel irritable or sleepy during the day, have difficulty staying awake while sitting still, fall asleep while driving, and require caffeine every day to stay awake, you may have a sleep disorder. There are four main types of sleep disorders:  Insomnia: The most common sleep complaint. Insomnia is often a symptom of another issue, such as stress, anxiety, depression, or another health condition. It can also be caused by lifestyle choices, like medication you take, a lack of exercise, jet lag, or your caffeine intake. Sleep apnea: Occurs when your breathing temporarily stops during sleep due to a blockage in your upper airways. These pauses in breathing interrupt your sleep, leading to many awakenings throughout the night. Sleep apnea is a serious, and potentially life threatening sleep disorder. If you suffer from this disorder, it's important to talk to a doctor and get a Continuous Positive Airway Pressure (CPAP) machine. This device delivers a stream of air to your airways while you sleep and can successfully treat the disorder. Restless leg syndrome: (RLS) is a sleep disorder caused by an irresistible urge to move your arms and legs. This urge usually occurs when you're lying down and is due to uncomfortable, tingly sensations in your arms and legs. Narcolepsy: This sleep disorder involves excessive,...

Summary in Russian:

Обсудите с врачом медицинские препараты, которые вы сейчас принимаете. Обсудите с врачом нарушения сна. Спросите у врача о центре медицины сна.


Article in English: Many men and women feel shame about their bodies, and some haven't seen every part of their bodies. In order to be sexually empowered, you have to see and love your body. To improve your body image, try looking at yourself naked in a mirror. Smile at yourself and give yourself compliments. Remind yourself of all of the wonderful things our body is capable of. The more you do this, the more comfortable it will become for you. It's completely natural to have sexual feelings and you should embrace that. If it wasn't for sex we wouldn't be here! If you feel any guilt or shame about your sexual desires, realize that there is no reason at all for anyone to make you feel that way.  Just because something is stigmatized by society, does not mean there is anything wrong with it. For example, many people, especially women, are taught that masturbation is wrong or sinful, which can cause them to become confused and hold negative feelings towards sex and their own bodies. The reality is that most women do masturbate and it is perfectly normal.  If you are having sexual desires that would involve harming others in any way, you should not embrace these. A therapist can help you understand where these desires are coming from and help you find more appropriate outlets for them. Individuals often face discrimination for failing to conform to gender stereotypes or for not being heterosexual. While it is certainly not an easy thing to do, fighting back against this discrimination and being proud of who you are is essential to becoming sexually empowered. Do not let others tell you what your role should be in a relationship or who you should be attracted to. These decisions are entirely up to you. Many cultures, religions, and individuals stigmatize people who do not conform to the norms of that community. If your community is unaccepting of you, you will face a lot of challenges in your journey to be sexually empowered. Eventually you will need to decide whether you will conform to the norms or ignore everyone who does not...

Summary in Russian:

Примите свое тело и научитесь любить его. Уясните для себя, что сексуальное влечение – это норма. Будьте хозяином своей половой принадлежности и сексуальной ориентации. Не принимайте критику близко к сердцу.


Article in English: Many men experience low sex drive due to stress, depression, anxiety, relationship problems, and exhaustion. Physical issues obtaining an erection can also create anxiety, which will compound the problem. Consider carefully whether you might have any latent emotional issues that are bothering you. Sex therapy has been shown to improve sexual problems in about two out of three cases. A sex therapist should be able to recognize the origins of your problem and provide effective guidance in treating it. Include your partner, if you have one. It is important that both of you are working toward the same goal and are aware of how to effectively reach it. Stress can significantly reduce your sex drive. Work and children can also take time away from developing a healthy relationship. Make time to relax and enjoy your partner.  You don't have to make love at night, when you are likely to be most tried and stressed. Trying finding time throughout the day, possibly in the morning or while showering. Even if you don't have time to get away to bed with your partner, you do have time to kiss, hold hand, or massage their shoulder. Intersperse physical interaction throughout the day, whenever you are around your partner, to help keep them in the mood.

Summary in Russian:

Диагностируйте наличие психологической проблемы. Поговорите с психотерапевтом. Боритесь со стрессом.


Article in English: Many men find women who wear make-up more appealing. Men typically like to flirt more with women whom they find attractive, so making yourself more attractive is especially important if you want to flirt with a co-worker. Eye make-up in particular can  increase your flirtatiousness. Heels can increase your attractiveness to men. The higher your heels, the more likely men are to approach you. High heels can push your pelvis and chest out, arch your backside, and make your legs look tighter and more muscular—all of which make you more attractive. Perfume can boost your sex appeal but only if it is used sparingly. Spray once on your wrists. Rub your wrists together before dabbing them on your neck. This will give you just enough perfume to attract someone without annoying your other colleagues. While you should look appealing to your coworker, you must keep in mind that you have to look professional as well. Follow your workplace’s dress code. Avoid tight or short clothing that reveals too much skin. Instead, try to find clothes that fit your body’s shape without being too revealing.  If you can, try using eye catching colors instead of revealing clothing. Wear jewelry to draw attention to your neck and arms. Make sure that your hair is brushed and styled in a way that both accentuates your features and provides minimal distraction to you while working.

Summary in Russian:

Нанесите макияж. Наденьте обувь на каблуках. Нанесите легкий парфюм. Поддерживайте профессиональные стандарты.


Article in English: Many men who have had a vasectomy were quite clear at that point in their lives that they did not want to have children. It is important to take the time to discuss with your partner why he had the procedure, and how his thoughts might have changed since then. Make sure both of you are on the same page about it, and that he is not simply compromising to keep you happy.  Remember that when you are planning to become parents together, it is important to have both people on board and fully committed. Otherwise, it may have a negative toll on the relationship, as well as for your baby. If your partner is not fully committed, it might take some soul-searching to determine whether having a baby is really the best idea. You may find couple counseling helpful as you discuss this, as it is a very significant life decision and your partner no doubt had strong feelings about it in the past, or he would not have had a vasectomy. It is important to talk about things such as cost with your partner, and the effort and monetary investment you are willing to make, prior to taking the steps to becoming pregnant. Certain procedures (such as in vitro fertilization) can be very expensive, so it is important to know how far you and your partner are willing to go in order to become pregnant.

Summary in Russian:

Обсудите, почему он сделал вазэктомию в прошлом. Поговорите о причинах желания забеременеть. Решите, насколько далеко вы готовы зайти.


Article in English: Many migraines are triggered by sensory stimuli, such as bright or flickering lights. Calm your senses down by turning the lights off and pulling down the shades, or by moving into a dark room.  Stay in the dark room until your migraine goes away, or for as long as possible. Wear sunglasses when necessary. If you have to be out and about and are unable to get to an area with soft light or no light, wear polarizing sunglasses to protect your eyes from the brightest parts of the light spectrum. This may not be quite as effective as spending a few minutes in a dark room, but it will usually still help. As with light, sound is another sensory stimuli known to trigger migraines. Turn off all background noise, such as radios and televisions, or move to a quiet, calm spot.  If you cannot go to a separate room, wear noise-canceling headphones over your ears to block out external noise. Some individuals find silence stressful or unnerving. If this is the case, run a white noise machine or air purifier in the background to provide soothing ambient sound. You could also try soothing music; however, avoid loud or exciting tunes. Stress and lack of sleep are other common triggers for migraine headaches. Take a few minutes to lie down on your back and close your eyes the next time a migraine comes on.  Rest anywhere from five to 30 minutes to help your migraine go away. Note, however, that some migraines are caused by getting too much sleep. If this may be one of your triggers, you should avoid lying down any longer. Deep breathing exercises can relax the body, thereby releasing any tension that might be contributing to your migraine.  Lie on your back with a pillow below your head and a second pillow below your knees. Your legs should be somewhat bent. Place your dominant hand on your upper chest and your other hand below your rib cage. Breathe in slowly through your nose until your stomach pushes against your non-dominant hand. Breathe out slowly through pursed lips as you tighten your stomach. Keep your dominant hand...

Summary in Russian:

Выключите свет. Уменьшите уровень шума. Прилягте и отдохните. Глубоко дышите. Приложите холодный компресс. Примите холодный душ и вздремните в прохладной комнате. Измените свой рацион.


Article in English: Many more of us could be morning people if we would just give ourselves the chance to get some more sleep at night.  Getting sufficient sleep for your body’s needs gives you the energy, health, and motivation to get things done in the morning and throughout the day.  While seven to nine hours of sleep is the general recommendation for adults, everyone is different.  One way to test your sleep needs is to go a week with no alarm clock (such as when you are on vacation).  Go to bed at the same time each night, and see what the average length of time is until you wake up on your own in the morning.  Establish a consistent bedtime and wake-up time, on weekdays and weekends.  Of course, it’s tempting to stay up a little late and sleep in on days when you don’t have work or other early morning responsibilities, but keeping a consistent daily routine will help train your body.  Cut one hour from the end of each day.  No, you can’t actually make the clock skip from 10 to 11 p.m., but you can leave a blank hour before bedtime during which you can’t schedule any work or other activities.  You need to have time to wind down before bedtime. To rise earlier, you'll need to start sleep earlier, and that can be hard if you're used to using the later hours of the night for activities such as reading, watching TV, or writing.  Consider going to bed earlier in increments. Start with 15 minutes earlier, with the expectation of getting up 15 minutes earlier, then gradually increase this to half an hour and then to an hour. If you do this gradually, it will give both your body and your mind time to adjust to the earlier sleeping and waking times. It will also allow you to find your happy medium between too early and too late.  Dim your lights one hour before bedtime to facilitate the release of melatonin and make you sleepy.  If the room is also comfortably cool (roughly 65-69℉), it will be easier for you to fall asleep as well.  Avoid bright lights, caffeine, and alcohol, as these will all wake you up more. Avoid “screen time”...

Summary in Russian:

Спите больше на систематической основе. Ложитесь спать раньше. Подберите для себя правильный будильник и грамотно расположите его относительно кровати. Готовьте себя ко сну и подъему. Поразмышляйте над тем, какова цель ваших ранних подъемов.


Article in English: Many national and local parks have areas specifically designated for campers. You’ll be able to drive your car onto the grounds and unload your belongings, and you’ll also be able to enjoy a lot of other amenities, such as restrooms, showers, picnic tables, fire pits, playgrounds, and others, depending on the location.  At a campsite, you’ll be in close proximity to other people. It’s a cool way to make new friends, have a fun experience, and enjoy being outdoors. Almost all campsites require a reservation and a small registration fee. to a campground to have a little bit more privacy. Many parks will have maps showing popular places to pitch a tent if you want to get out into the woods before making camp. If you choose this option, start looking for a site about halfway through your day. Keep in mind that you’ll be carrying all your gear with you, so you’ll need a lightweight tent and a sturdy backpack. Every campground will have different rules, ranging from restrictions on alcohol or pets to specifications for how you store food and dispose of trash. Some sites won’t allow you to set up camp until a certain time and will ask you to leave by a specific hour on your checkout date. Checking these rules ahead of time will help you prepare and have a fun trip. Keep in mind that these rules are made to help keep you and the other campers safe. You may need to put down a deposit weeks or months in advance, especially if you’re hoping to camp during the summer or over a holiday weekend. Once you know where you’d like to camp, pick a date, firm up how many people will be joining you, and book your spot! Almost all sites have a website through which you can make your booking. If you have unanswered questions, make a phone call before reserving your spot.

Summary in Russian:

Выбирайте официальный кемпинг, если вам нужны определенные удобства, например, туалеты. Идите Посмотрите в интернете, каким правилам вы должны будете следовать. Забронируйте место в кемпинге, если это требуется.


Article in English: Many nations used them as training rounds, though rumors abound that they were meant to splinter inside the victim. This creates the possibility that your vampire could die when one of these splinters pierces its heart. The explosive won't necessarily kill the vampire, but the flash could produce enough light to cause the vampire to disintegrate. If the vampire doesn't like light, but you are stuck in the dark, you may be able to use technologies that generate powerful lights.  An ultraviolet laser can use concentrated UV rays that create glare. Even more useful to the would-be killer, the glare also prevents the victim from seeing the direction of the beam. This means you can attack from any angle. A flashlight or battery-powered lantern can be effective if the goal is to use brightness. A military-grade flashlight is probably preferred, but you'll have to decide how powerful or concentrated the light will need to be. Because the cross is more important for symbolic reasons, an item or setting that looks like a cross (such as the shadow of a windmill in the film "Brides of Dracula") can defeat a vampire.

Summary in Russian:

Выстрелите деревянной пулей. Используйте осветительную гранату. Зажгите искусственный свет. Сделайте искусственный крест.


Article in English: Many newer Android device's have a flashlight function built-in. You may be able to find it in your Quick Access Panel. You may have to pull the panel down twice to display the quick access shortcuts. On some phones, you'll need to swipe the Quick Access icons to display a second set. If your phone has a built-in flashlight function, it will appear here. Tap it to turn your camera's flash on to act as a flashlight. Note: the Flashlight function may be disabled if your device is low on battery. There are a variety of apps that you can download that will turn on your device's camera flash to act as a flashlight. This will display a list of flashlight apps that are available for download. You'll have a lot to choose from. Note: If you are using an older Android device without a camera flash, you won't be able to use any of the flashlight apps. Flashlight apps can be tricky, because many shady developers like to sneak in extra permissions that can access your data to be sold to advertisers. Before installing an app, check what permissions it is requesting. You can find these by scrolling to the bottom of the app's store page and tapping "Permission details."  Flashlight apps will require access to your device's camera, since the camera's flash is used as the flashlight. Avoid any flashlight apps that can access your contacts or data. Reviews are a good way to see if the majority of users are experiencing problems with the app. You may be able to see responses from the developers as well. Don't pay attention to claims of brightness. Your flashlight will only be as bright as your camera flash bulb. There's nothing an app can do to control the brightness. Once you've found the app you want to install, tap "Install" to download it to your device. Depending on your settings, you may be prompted to enter your Google password. Most flashlight apps have a similar interface. Tap the "Power" or "On" button in the app to turn on the flashlight. This will enable your device's camera flash. Tap the button again to turn the...

Summary in Russian:

Откройте панель уведомлений. Найдите иконку фонарика. Откройте магазин приложений Play Маркет при отсутствии встроенной функции фонарика. Введите «фонарик» в строке поиска. Изучите список необходимых разрешений. Прочитайте отзывы перед установкой. Загрузите и установите приложение. Откройте приложение после установки.


Article in English: Many of the products that form these natural ant barriers are probably already in your kitchen; they just need to be deployed properly. A barrier doesn't need to be wider than a ¼ of an inch (6.35mm) but it must form an unbroken line. Use barriers on places like sills, floors, counters, and around ant access points. Some of the items with which you can form barriers include:  Powdered charcoal A line of chalk Turmeric Cinnamon Citrus oil Black pepper, cayenne pepper, or red chili pepper. Vaseline (great for doors and windows) Baby powder Powdered cleanser White vinegar and water Desiccating dusts (such as diatomaceous earth or silica aerogel) Ants dislike various scents. Some of these include peppermint, camphor, and garlic. These can be used fresh or in oil form as a deterrent for ants in an area of your home. Use camphor with caution, as it is poisonous to humans and animals.  The great thing about these fragrant deterrents is that your own preferences for scent can be used to improve the overall smell of your household odors. Sprinkle crushed mint leaves in ant infested rooms and grow mint near the entrance areas. Dried peppermint is also effective.  Rub a raw clove of garlic over ant trails and entrances. Sprinkle lavender oil in ant afflicted areas and grow lavender near their entrances. Spread some oil of clove in ant zones or crush cloves and sprinkle it as a barrier. Ants are especially attracted to sugar, paprika, and flour. Put bay or bay laurel leaves in your sugar can, flour container, and paprika jar. Over time, the ant repelling strength of these leaves and lose potency. Replace these every month for best results. This is not a danger to kids, so it's a great technique to use where children congregate, such as at school. It's also pet safe, making this a great option if you have animals. Sprinkle Splenda over the trails of any ants you see. Once the ants consume the Splenda, they should die shortly after the fact. Be sure to replenish your Splenda as necessary. Spread coffee grounds on ant hills...

Summary in Russian:

Установите защитные барьеры от муравьев. Посыпьте всю эту смесь вокруг мест, где скапливаются муравьи. Используйте лавр или лавровые листья, чтобы избавиться от нашествия муравьев. Посыпьте сукралозу (синтетический сахарозаменитель) вокруг муравьиных тропок. Попробуйте использовать кофейную гущу. Попробуйте использовать хозяйственное мыло с пищевой содой.


Article in English: Many of the serious strains of bacterial infections can be prevented with immunizations. Seasonal flu shots and pneumococcal vaccines will likely help reduce ear infections.  You and every member of your family should also get a flu vaccination every year. Vaccinating yourself will help keep both you and your family safer from infection.  Experts recommend that you use the PCV13 pneumococcal conjugate vaccination for children. Ask your pediatrician for advice. Wash your child's hands, toys and play surfaces frequently to reduce the likelihood of infection. Pacifiers can be vectors for bacteria, including bacteria that causes ear infections. Leakage is more likely to occur in bottle-feeding than it is in breastfeeding, making the transmission of bacteria higher.  Breastfeeding also boosts your child’s immune system, helping him or her to fight off infections easier.  If bottle-feeding is necessary, place the child in an upright seat so that liquids drip down instead of possibly into their ear.  Never give a baby a bottle while s/he is going down for a nap or to sleep at night. Do this both for the sake of preventing ear infections and for general health and safety. Prolonged usage of antibiotics can leave certain bacteria in your body or your child's body resistant to the effects of certain drugs. Only use antibiotics when prescribed by your doctor, or when other options aren't available. These facilities put your child at a 50% greater chance of developing an ear infection due to the common transmission of infections both bacterial and viral.  If you cannot avoid sending your child to daycare, teach him or her a few tactics to help avoid the spread of infections such as colds, which can cause ear infections.  Teach your child not to put toys or fingers in his or her mouth. S/he should avoid touching the face with his or her hands, especially mucous membrane areas such as the mouth, eyes, and nose. S/he should wash hands after eating and after using the bathroom. Eating a wide variety of fresh fruits and...

Summary in Russian:

Обязательно вовремя проходите вакцинацию. Старайтесь следить за тем, чтобы руки ребенка, а также его игрушки всегда были чистыми. Старайтесь не давать ребенку пустышки. Грудное вскармливание гораздо полезнее искусственного. Старайтесь не курить какое-то время, если заметили у себя какие-то симптомы инфекции. Не злоупотребляйте антибиотиками. Имейте в виду, что довольно часто инфекции (бактериальные и вирусные) передаются детям в детских садах, поэтому примите меры предосторожности, если водите ребенка в детский сад. Старайтесь придерживаться здорового питания.


Article in English: Many of the symptoms of worm infections are general and non-specific. Thus, it is not possible to diagnose what sort of worms a dog may have, based on symptoms alone. However, signs in a dog that has not been wormed recently should raise suspicion of worm infection and trigger an investigation into what sort of parasite is present. Sometimes, even in an asymptomatic dog, you may see physical evidence of the worms in the dog's feces. If you are not completely confident in worm recognition, collect the worm in a screw-top container and take it to the vet clinic for identification. Collecting a worm is far more helpful to your vet than describing it, since most worms have similar physical appearances to the naked eye. Although life-cycles vary, all worms will at some point travel through the gut. If the numbers are low, then the dog may not show any signs. However, when larger numbers colonize the bowel they can cause irritation to the lining which results in symptoms such as sickness, diarrhea (sometimes with mucus and/or blood), poor appetite and weight loss. Worms either live in or transit through the gut, thus at certain stages in their life cycle evidence of infection is passed out in the dog's feces.  In a heavy infestation you may see actual worms in the feces, but this is less common if mild infections. Instead, either eggs or larvae may be present in the feces, which is harder for the naked eye to spot.   Scoop a sample of feces with a popsicle stick or a disposable spoon and place it in a clean, screw-top container that has a tight-fitting lid (your vet can provide you with a container specific for this purpose if you don't have anything appropriate). Store the sample below 30 degrees Celsius and drop it off at the vet clinic when you can (the sample does not have to be especially fresh to have evidence of worms. If your vet asks for a pooled sample, you will take samples from the dog's stool once daily for 3 days in a row, placing them in the same collection container. This may be necessary for a...

Summary in Russian:

Понаблюдайте за симптомами. Поищите глистов в фекалиях. Обратите внимание на симптомы со стороны пищеварительной системы. Соберите образец кала. Попросите ветеринара взять у собаки кровь на анализ. Избегайте контакта с фекалиями и червями. Знайте о факторах риска, связанных с каждым из типов глистов.


Article in English: Many of the top film stars got their start because they were born into the business. Just like Hollywood, Bollywood is about networking, networking, networking. That invite you got to that party? Go. You never know who you might meet that can give you a leg up. This is why taking any gig possible, even if it's collecting the mail, is a step in the right direction. You'll be around the right people and get your name and presence known. Even the smallest gig can lead to large opportunities. Most of Bollywood is centered in Mumbai. Your odds of making it increase drastically if you can center your life in Mumbai, too, and make it to every audition possible. You'll get more confident with each one as well. Remember: there is no audition that is too small. Every role is something you can add to your resume or put onto your reel. The beefier it is, the more a casting agent will look at you and think, "She must know what she's doing." Very few actresses start out being the star. They put in their time and make the effort, proving they have that "something special." As you develop your career, you'll start being able to nab bigger and bigger roles. More and more people will recognize you, leading to bigger and better opportunities. Be patient – this climb up the ladder takes time, and some don't see results for years. Stick with it, believe in yourself, and do your best. You'll inevitably experience rejection, but that can't stop you. Let your confidence carry you through. Some actresses struggle their entire lives trying to fit into a box the media or their manager says they should fit into. They try to fit a "look" that really just isn't them. Instead of doing this, embrace what makes you different. Take what makes you unique and run with it – because no one else can. No one else can do what you can do, but everyone can try to be the same person. If there's some way you don't fit in, make it work for you. Is your voice a little different than "normal?" No, it's distinguishable – you just need the right role. And in...

Summary in Russian:

Используйте любые контакты с Болливудом, которые у вас есть. Ходите на прослушивание, как можно чаще. Получайте больше ролей. Делайте акцент на своей уникальности. Наряду с позитивным отношением, вы столкнетесь и с негативным. Наслаждайтесь славой.


Article in English: Many of these foods are low in fiber, but high sugar and fat. This causes you to feel full before you've eaten enough fiber. Examples include:  Milk and cheese Squash Sugary foods like pastries, puddings, candy and cake Prepackaged, processed foods which usually have added sugar, salt, and fat. Eating regularly will provide your digestive tract with continuous, low level stimulation and promote healthy digestion and regular contractions.  Eat slowly to give your body time to process your food. Eating too fast makes you more likely to overeat, overwhelming your digestive system. Chew your food thoroughly to promote easy digestion and moderate portion sizes. Exercise will stimulate your bowels to contract, moving food through your system.  The activity should be strenuous enough to increase your heart rate like fast walking, swimming, running, or biking. Sometimes this works surprisingly quickly. Plan a route with frequent bathrooms available! If you have other health concerns that might make exercise inadvisable, talk to your doctor first. Stress has been shown to cause constipation and diarrhea, both of which may accompany hard, dry stools. Try relaxation techniques such as:  Deep breathing Yoga Meditation Tai chi Massage Listening to relaxing music Visualizing relaxing locations Progressive muscle relaxation where you go through your body and deliberately tense and release each muscle group You can simultaneously do relaxation techniques to promote movement through your system.  Spend at least 10 minutes on the toilet approximately 30 minutes after eating. Put your feet on a low stool, so your knees are above your hips. This may make the bowel movement easier. This can make bowel movements easier.  The therapist will use a machine to measure the tension in your rectum and help you practice tightening and releasing your pelvic floor muscles. Go to a therapist that works with a doctor or is recommended by your doctor to be sure that they are reliable.

Summary in Russian:

Исключите продукты, которые способствуют запору. Ешьте чаще и маленькими порциями. Занимайтесь спортом, по крайней мере, 30 минут в день. Уменьшите уровень стресса. Выделите достаточно времени, чтобы посидеть на унитазе после каждого приема пищи. Применяйте прибор биологической обратной связи, чтобы снять напряжение тазовых мышц.


Article in English: Many of us don’t drink enough water throughout the day, and if you’re going to be doing  physical activity, it’s important to consume even more that what’s  normally recommended. Be sure to hydrate before your hike even begins. Consider a hydration bladder for easy drinking access during your hike,  especially during the hot summer months when you tend to sweat more. A separate bottle with an electrolyte drink mix is a good idea. Good hiking and camping etiquette means experiencing nature and leaving it as if  you were never there. Pack out all trash and animal waste, leave what  you find, respect the animal life and minimize the impact of your  campfire. Paper waste is okay to burn but bring all plastic out with  you. For longer trips, bring a grocery bag or small trash bag to store  all trash and dispose of it properly once you leave the area. During your hike, keep an eye out for markers and natural landmarks big and small to help you find your way in  case you do end up getting lost. Choose a reasonable destination for your first day of hiking and do not stray from that destination. Many of us have a  competitive spirit and want to reach our destination quickly; however, that can be hard on your body. Consider breaks every 10-15 minutes  depending on the level of heat and terrain. Drink plenty of water and  listen to what your body is saying to you. If you feel you just need a quick breather, then take it. Many people have been known to pass out or  have trouble breathing when climbing up in altitude or when hiking in  high heat. When you do make camp,  make sure to tie your food up so that no animals can get to it. Use a bear container if the campsite has one. Let animals know you are around. You don’t need to necessarily bang pots and pans around to scare away  animals, but you should talk or shout once in a while, perhaps play music  and make some noise to let the animals of the forest know you are  present. If you face a large predator, such as a wild cat or bear, then you will  need to know how to...

Summary in Russian:

Пейте воду. Распакуйте, упакуйте. Не сбивайтесь с пути. Не спешите. Не забывайте о медведях и других диких животных. Разбейте лагерь.