Article in English: Your body converts vitamin B3 into NAD, so supplements intended to boost NAD levels usually contain B-group vitamins. However, too much vitamin B can damage your liver and cause other harmful effects. Furthermore, dietary supplements can negatively interact with some medications, so you need to discuss your diet and any medications you take with your doctor before starting one.  Ask your doctor, "Should I be concerned about getting enough nutrients from my diet? Would a dietary supplement negatively interact with any of my medications? Do you recommend I make any changes to my diet?" A negative drug interaction can cause harmful side effects or make your medication ineffective. NR is a type of vitamin B3 and is gaining credibility in the scientific community as an effective way to increase NAD levels. You can find over-the-counter NR supplements online, at pharmacies, and at health stores. Try taking 100 to 250 mg with a glass of water before your first meal of the day. While 100 to 250 mg is a recommended dose, it’s best to ask your doctor about proper dosing. Some NR supplements also contain pterostilbene or resveratrol, which might enhance your body’s ability to use NAD. They’re also available as supplements on their own. Be sure to discuss proper dosages with your doctor and ask them if taking a dietary supplement is right for you. Vitamin D is important for a variety of bodily functions, and it might boost NAD levels. While you can get vitamin D from milk, fortified cereals, and direct sunlight, you could also ask your doctor about taking a daily supplement to reach your daily recommended amount of Vitamin D. While the daily recommended amount of Vitamin D for adults is 800 IU, you could need more or less depending on your age, diet, and daily exposure to sunlight. Keep it mind it’s better to get B-group vitamins, vitamin D, and other essential nutrients from healthy foods instead of dietary supplements.

Summary in Russian:

Проконсультируйтесь с врачом, прежде чем начать принимать какие-либо пищевые добавки. Ежедневно принимайте 100–250 мг никотинамидрибозида (НР). Попробуйте попринимать добавки с птеростильбеном или ресвератролом. Начните принимать добавки с витамином D.


Article in English: Your body doesn't like to be jolted out of sleep, and you may feel more groggy if you have a loud, obnoxious alarm clock. Try one that has a more gradual alarm, such as one that slowly gets louder. Try using an alarm app that will wake you up slowly. As soon as you can in the morning, try to get some sunlight. Either step outside or let sunlight into your bedroom Sunlight tells your body to wake up, so you'll be awake to start the day. Your body's natural rhythms are set by the sun and night. Basically, the sunlight tells your body it's morning, and it's time to start the day. You lose water during the night from sweating and through breathing. Make it one of your top priorities to drink a glass of water early in the morning, prepping you for the rest of the day. Though you want to skip the caffeine later in the day, you can use some in the morning to get you going. Just don't go overboard; 1 to 2 cups is sufficient. Try programming your coffeepot to start brewing just before your alarm. The smell will help you wake up, plus you'll have coffee ready to go. Just like your car needs gas to go, your body needs food to go. Give it what it needs by having a breakfast complete with protein and a complex carbohydrate, such as peanut butter on whole wheat toast. Skip overly sugary breakfasts, such as sugary cereals or waffles with syrup. However, keep in mind that sugar can hide in all kinds of foods.  For example, some studies have shown that bread, including whole wheat bread, may increase your blood sugar as much as eating two tablespoons of sugar. Check the ingredients list on anything you eat to be sure.   Try oatmeal, which is packed with fiber and is a complex carbohydrate. Use fruit to sweeten it, and add some protein, such as a few almonds or peanuts.  Eat Greek yogurt. Greek yogurt has more protein than other yogurts, so it's a great choice for the mornings. Try it plain with some fruit to add sweetness. Nothing wakes you up like a morning workout, so try jogging or an aerobic routine in the morning to get...

Summary in Russian:

Используйте спокойный будильник. Выйдите на солнце. Пейте воду. Выпейте кофе. Зарядите себя энергией. Займитесь спортом.


Article in English: Your body goes through a lot giving birth. It is normal to take time to recover. Most caregivers recommend that you abstain from intercourse for at least 4 weeks after you give birth.  It is unsafe to have intercourse less than 2 weeks after having a baby. Your body is likely still bleeding and you risk hemorrhaging or contracting an infection. 4 weeks is generally considered safer than 2 weeks. If you have had stitches, your caregiver will likely advise you to wait until you have your 6 week postpartum check up. A perineal tear, a c-section, or an episiotomy are all potential reasons that you might have stitches. These procedures all require extra healing time. It is important to abstain from intercourse until after your doctor clears you for sex. Your healthcare provider might require you to come in for a check-up before giving you the all clear. Remember, this is to help your body recover.  Your follow-up appointment is a great time to ask your doctor questions. You can ask about your recovery in general, but you can also have an honest conversation about post-baby sex. Prepare a list of questions in advance. That way, you will be more likely to remember to ask about everything that has been on your mind. You can ask questions such as, "Are there any precautions that I need to take when having sex for the first time?" and "If there is discomfort, how can I ease that?" Maybe you've been looking forward to receiving the all-clear from your doctor to resume having sex. If he advises you to wait a while longer after your 6 week checkup, that can be disappointing. However, it is important that you follow any medical instructions that you receive after having a baby.  If you had a c-section or perineal tearing, you may need additional time to heal. You can risk a setback and further wounding your body if you don't wait. If your doctor says your body is ready for sex, that's great news. But listen to any other advice offered. For example, if you are told to take it slow and easy, do so. If lubricant is...

Summary in Russian:

Дайте телу время на восстановление. Поговорите с врачом. Следуйте рекомендациям врача. Прислушивайтесь к своему телу. Отдыхайте.


Article in English: Your body has a very efficient reaction to dangerous events that pumps up your "fight-or-flight" response, allowing you to jump out of the way of an oncoming car and save your life. This reaction causes your heart to pound, your pulse to quicken, and your muscles to tense. But you may also unconsciously perceive that this reaction is necessary for non-life-threatening situations, such as traffic jams, looming deadlines, or family issues. You must learn ways to counter your body's stress response so that you can "put the brakes" on and allow your body to relax. You may be experiencing unproductive, negative thoughts that lead to worrying, which can trigger the release of stress hormones. This is a response that is appropriate if, say, you run into a stressful situation like a bear in your path, but may not be appropriate when traffic is making you late to work. Identify common stressful thoughts by noticing if they fall into these categories:   "Should" or "Must" statements: You have a strict list of things you "should," "must," or "should not" do, and feel stressed out or anxious when you do not follow these rules.   Catastrophizing: You expect the worst-case scenario or blow things out of proportion. Even small problems are "horrible" or a "disaster."   All-or-nothing thinking: You see things only in black or white, as good or bad. Instead of acknowledging the complexities (or "gray areas") of being human, things are either wrong or right and there is no in between.   "What if"ing: You find yourself having an internal conversation about things you fear, such as "What if my child is hurt?" "What if I fail?" "What if I'm late?" and so on. Sometimes, a stressful situation is just a matter of perspective. Pessimism, for example, is an excellent example of avoidable stress we put ourselves through. Instead of focusing on the negatives and the problems that are causing you anxiety, concentrate on the positives.  Negative thoughts lead to a negative mood state and positive thoughts lead to a positive mood state....

Summary in Russian:

Учтите, что стресс может быть вызван тем, как вы воспринимаете окружающий мир. Определите приводящие к стрессу типы мышления. Перестройте свое мышление. Бросьте вызов своим негативным мыслям. Попробуйте разбивать информацию о волнующей вас проблеме на две категории и записывать ее. Заведите дневник


Article in English: Your body has natural curves in it, and good posture helps promote them. To have good posture while you sit, you need to keep your shoulders back, your chest open, and your back straight and tall. To keep your shoulders back, you need to move your shoulders back and push your chest out more. You should feel your head move back as well. This should open up your chest and tuck in your abdomen muscles.  Your back should straighten naturally as you push your shoulders back and open your chest  Make sure you keep your shoulders straight and relaxed. They should not be elevated, rounded, or pulled too far backward. Now that you have your shoulders and chest aligned, it is time to learn to stand and walk with better posture. Start with your shoulders aligned with the rest of the spine and your abdomen pulled in. Keep your feet hip distance apart and balance your weight easily on the balls both feet. Relax your knees and hang your arms to the side. Imagine there is a string from the bottom of your feet to the top of your head, keeping your body aligned and balanced. To check your posture, you need to stand against the wall. Your head, shoulder blades, and buttocks should touch the wall and your heels should be 2-4 inches away from the wall. Take your arm and run the palm of your hand along the wall along the space at your lower back. If you are standing with correct posture, your hand should just fit in the area.  If there is more than a hand's width worth of space, you are pushing your stomach and hips out too much. You should contract your abs and pull your back toward the wall more. If your hand cannot fit, you are hunched too far forward and you need to push your shoulders back.

Summary in Russian:

Поддерживайте правильную осанку даже тогда, когда вы сидите. Встаньте прямо. Проверьте свою осанку.


Article in English: Your body has the ability to adapt quickly, so if you don’t alter your exercise routine occasionally, you will hit a plateau. Once a week, change up your routine. You can increase or decrease the number of reps or sets, or simply change the order in which you normally do your routines. When you run, bike, swim and do other cardio exercises, you’re using up energy that could be instead funneled toward muscle growth. Limit your cardio to 20 to 30 minutes daily when you’re trying to gain weight. You can also choose lower-intensity exercises like walking, hiking or short bike rides in flat areas. There’s another method for gaining weight fast: eating whatever you want and moving as little as possible. However, gaining weight this way isn’t likely to give you the appearance you want, and it will make your body weaker instead of stronger. Putting in the hard work to gain weight by building muscle will result in improved health and a built appearance. In your eagerness to gain weight as soon as possible, you might be putting a lot of stress on your body. You shouldn’t feel exhausted and sore all the time. In fact, your improved diet and workout routine should help you feel more virile than ever before. If your body seems to be telling you that something’s wrong, listen to it.  Consider hiring a personal trainer. Within a few sessions, you'll have a great idea of scheduling, form, intensity, and duration of workouts and excellent insight into tweaking your diet. Ask your physician before taking any supplements, and see a doctor right away if you experience an injury during a workout.

Summary in Russian:

Избегайте однообразных тренировок. Ограничьте кардиотренировки. Двигайтесь вместо того, чтобы вести малоподвижный образ жизни. Слушайте свой организм.


Article in English: Your body heat will cause the snow of your dome to melt and then freeze again, creating a barrier between the inside and outside of your igloo. Without ventilation this seal will prevent the CO2 that you exhale from escaping, and could seriously harm you. Cut small, crescent shaped vents into the top or sides of your igloo to prevent the buildup of CO2. Now that you have the dome of your igloo created and some vents carved into place, you're ready to make an entrance. Use your snow knife/machete to cut a rectangle from the bottom of your block deep igloo base to about eye-level high, while crouching, in your dome wall. Your cut should be as deep as your dome wall is thick. Try to preserve this block by pulling it inside the igloo. You can save this block to create an overhang for your entrance. Remove the remaining snow from your entrance in an gentle upward slope. You can pull this snow inside your igloo and use it for further patching gaps from the inside, or you can simply push it outside. Once your sloped entrance is finished, take the rectangular block you cut free of your dome wall and turn it on its side to remove it from your igloo. Then:  Cut the rectangular dome-wall block in half. Lean each half of your block inward over your entrance trench so that each one holds the other up in an upside down V shape. This upside V overhang for your entrance should be as close to the mouth of the entrance as possible, to provide the most protection. Your igloo can be made even more durable to patching thin spots and gaps with more snow. Some gaps may be most easily patched from the inside, while you might have better access to others from outside. In either case, use your hand to press the snow into the gap and then smooth the area to pack it together.  You should be able to assess the stability of your igloo by touch. If the blocks feel solid and sturdy, your igloo should withstand the elements. Even if your igloo is a little on the rickety side, in the event of a cave-in, you'll be able to dig yourself free...

Summary in Russian:

Вырежьте вентиляционные отверстия в стенах иглу, чтобы предотвратить отравление углекислым газом (CO2). Вырежьте вход в иглу. Очистите вход. Укрепив стены иглу снаружи, вы сможете отдохнуть в снежном доме.


Article in English: Your body image is the way you look at and judge your appearance. When you have a positive body image, you generally have an accurate and comfortable image of yourself that leaves you feeling good about the person you are. This does not mean that you're always positive about your physical self, or that there aren't things, like your weight or complexion, that can't be improved through healthy choices. A positive self-image, instead, empowers you through your own goodness and worth as a human being. You are important, and you do have a significant affect on the lives of your friends and family.  Negative body image can be identified by:1) An unrealistic view of your body shape. There's nothing wrong with being curvy or petite, but there is something wrong with thinking your natural shape isn't good enough.2) Feelings of failure that come from your perceived shape or size. Even if you can improve your diet or exercise more regularly, your body's characteristics are not a reflection of your worth. Worth comes from within.3) Feelings of shame, embarrassment, or strong anxiety about your body. Being a little shy is normal. Having an anxiety attack or some other physical anxiety response is likely a sign of negative body image.4) Feelings of discomfort in your own skin. Being too self-conscious can lead you to over-thinking even simple motions, making these seem unnatural to you. There may be something obvious that has made it difficult for you to love your body, like a birthmark or a scar, or there may be several smaller features that you just can't appreciate in yourself, like your nose or the shape of your ears. In some cases the problem isn't physical, but can be the result of emotional abuse, like someone telling you you're overweight even if you're healthy. It can be difficult confronting these demons, but only through acceptance can you move forward, learn to love yourself, and accept the love of others.  Try to find a feature you dislike in yourself in someone you admire in your personal life. A good place...

Summary in Russian:

Определите плохое представление о своем теле, чтобы побороть его. Выявите и развейте те мысли, которые вызывают у вас плохую самооценку. Оспорьте нереалистичные медийные стандарты красоты. Развивайте уверенность в себе и стройте с людьми здоровые отношения, чтобы усилить ощущение собственной привлекательности. Перейдите к здоровому образу жизни, чтобы повысить самооценку.


Article in English: Your body is the most important tool in any situation. You should make sure it is in optimal shape, especially if preparing for a doomsday event. Eat healthy foods, such as vegetables, fruits, and proteins to keep your body healthy. You should also exercise to tone your muscles to prepare for long walks or running. Keeping your body healthy by exercising is recommended by the Center for Disease Control. You might have to flee quickly or walk long distances. To best prepare you body for this, you should condition it by doing cardio workouts. Cardio workouts help maximize your body's blood flow. There are many types of cardio workouts, examples  include running, jogging, and rowing. One way to stay healthy consistently is to stay current on your health. This includes keeping up-to-date doctors visits, including dentists, optometrists, and general health. You never what situation you may find yourself in so it is important to know how to defend yourself from physical threats.  Find a local workshop in your area to learn self defense. Sometimes, local police departments will hold courses. Watch videos online - there are numerous videos that will walk you through basic self defense and training.

Summary in Russian:

Будьте в хорошей физической форме. Занимайтесь кардионагрузками. Принимайте необходимые лекарства, делайте прививки. Научитесь самообороне.


Article in English: Your body language can communicate that you're interested in talking with him - or that you'd rather leave. Keep your body turned in his direction, and your arms uncrossed. Leaning slightly forward towards him will also let him know that you're interested in what he has to say.  Avoid fidgeting. If you feel the need to fidget, shift your physical position once and commit to it. Instead of freaking out about not having something more to add to the conversation, shift your thoughts to a new topic. Do not worry about fidgeting or feeling uncomfortable. If you start thinking about it, you're likely to end up fidgeting more. If you seem rigid or uncomfortable, the guy might think that you feel that way because of something he is doing wrong. This anxiety will only cause him to struggle further with a conversation. Even if the guy in front of you is real eye candy, staring him down will make him feel hunted. Keep your eye gaze directed towards him, but periodically glance away for a couple of seconds. Eye contact is important, but knowing when and how to break it is important, too.  Eye contact lets a guy know that he has your undivided attention. If you're scanning the room, he might get the idea that you're looking for a better opportunity. Rather than staring right into his eyes while you talk, catch his eye with your gaze, then look away, then back again. Nod while he's talking to let him know you agree with him, or that you can relate to what he's saying. Smiling is especially important because it can help him think you're enjoying what he has to say. This will give him confidence to continue talking. Smiling also makes you appear more approachable, and less intimidating.  Do not be afraid to express emotion with your hands, too. Many people talk while gesturing with their hands. If this is normal behavior to you, then don't worry about trying to tone it down or stop it. Make sure your facial expression reflects the tone of the conversation. If the conversation becomes serious, grinning happily will make you...

Summary in Russian:

Всем своим видом показывайте, что вам комфортно. Иногда отводите взгляд от молодого человека. Выражайте эмоции. Демонстрируйте интерес и внимание. Не судите себя. Не демонстрируйте вашу доступность. Научитесь определять, что означает молчание молодого человека. Постарайтесь избежать романтики.


Article in English: Your body language can send the message that you are open and ready to talk to someone. It can also send the message that you'd rather be left alone. If you are nervous and uncomfortable, you may accidentally be sending messages that suggest that you'd rather be left alone than talk to people. This will discourage people from approaching you.  For example, sitting with your arms or legs crossed gives the impression that you are closed off to other people. Smiling at people will signal that you notice them and are open to talking to them. Just like your body language is important, the other person's body language can give you a hint as to how they are feeling. If they seem closed off, they may be having a bad day or not feel like talking. If they are smiling and enjoying themselves, you might have more luck approaching them. Considering body language can help you avoid being shut down when someone is having a rough day.  For example, if someone is sitting off to themselves with their arms crossed in front of them, they may not be open to being approached. If someone smiles at you, they may be interested in talking to you. Eye contact is important when you are trying to approach someone. If you look at them and they look away, they may be busy or not interested in talking. On the other hand, if they make eye contact with you, that is a good time to say something to them. For example, if you make brief eye contact with someone, reach your hand out and introduce yourself. Say something like “Hi, I'm Mike.” Most people enjoy being complimented. If you are having trouble approaching people to start conversations, try dropping a compliment on strangers as you walk by. There is no need to stop and try to initiate a conversation. You could say something like:  I love those shoes! Awesome hair! That's a cute dog! If you want to engage someone in conversation, you will do well to put the ball in their court. When you ask someone a question, they generally answer you. This is especially true if the question follows a...

Summary in Russian:

Обратите внимание на язык вашего тела. Понаблюдайте за языком тела других. Установите зрительный контакт. Сделайте человеку комплимент. Задайте вопрос. Прокомментируйте ситуацию. Поймите, что ваши переживания вполне обоснованы.


Article in English: Your body language needs to convey energy and sincerity. Even though worship is not about you, you'll still need to have enough of a stage presence to catch the congregation's attention. If you don't seem excited about worship, those you're leading probably won't get excited, either.  Consider asking someone to take a video of you as you lead worship. Watch that video later and review your body language. Note which movements seem awkward or distracting and which are helpful. Make sure that you look the part, too. You need to look clean, and your clothes and accessories should be neat, modest, and understated. Maintain good posture and make eye contact during the service. Smile when appropriate and keep a friendly yet strong presence. Keep an eye on the congregation as you lead them in worship and take cues from them as needed. Be prepared to make small changes as needed during the service to get things in sync with the rest of the church.  If people seem bored or confused, they may not know the song or feel comfortable singing it. You can encourage them to sing by making a statement like, "Let's worship God together," but avoid guilt tripping them with statements like, "I don't hear anyone singing with me." It's also possible that a technical error prevented words from displaying correctly on the screen, so glance behind your shoulder to make sure that things are on track. The easiest way to worship like you mean it is to actually mean it. Focus on the words you sing and speak as you lead. If you're only going through the motions without being sincere, people are bound to notice. While you don't need to "act out" each song, try to use body language and verbal language that matches the tone of the songs you sing. Smile and move around when you sing joyful songs. Be more subdued during serious or reflective songs. Your movements do not and should not be theatrical, but the right movements can emphasize the importance of what you're saying more effectively. Keep people actively involved during worship. Lengthy...

Summary in Russian:

Следите за языком своего тела. Смотрите на общину. Поклоняйтесь искренне. Убирайте все ненужное. Молитесь и цитируйте Писание. Обращайте внимание на других лидеров. Будьте настоящими.


Article in English: Your body language says a lot about you, and girls can tell if you’re nervous to talk to them. Make sure you’re speaking loud enough that they can hear you and that you aren’t looking at the ground while you’re talking. Before you go out or spend time socializing with a girl you think is pretty, take a shower, brush your teeth, pick out some clothes that you like, and put on deodorant and maybe even some cologne. Make sure your hair looks nice, you’re well-dressed, and you smell good, so that you'll be confident.   While looks aren’t everything, it’s always good to put in some effort to look your best! Remember that being confident doesn’t mean bragging or showing off. You can be confident just by approaching someone and starting a conversation. If you become visibly nervous while you’re talking, with sweat or shaky hands, excuse yourself from the conversation and go to the bathroom to gather yourself. with a smile. When you approach a girl, you should say hi and tell her your name. This will encourage her to share her name and give you the opportunity to get to know her a little better. Smile and make eye contact while she’s talking to show her that you’re paying attention.  Introducing yourself is the easiest way to break the ice and open up a conversation, even if you’re shy. For example, to start a conversation with someone who you know from class, you can say, “Hey, I’m John. You look so familiar, were you in Miss Jones’ geometry class?” on something that you like about her. Once you’ve introduced yourself to her, tell her what made you come approach her. Maybe you think she has great hair or you like her smile. Make sure your compliment is genuine and keep it positive.  For example, you can say something like, “Your hair is beautiful, the color really brings out your eyes.” Or, you could say, "I noticed your Nirvana shirt. That's my favorite band!" If you know her a little better, you might say something like, “I want to congratulate you for getting an A on that chemistry exam, I thought it was really hard!”

Summary in Russian:

Следите за осанкой и ведите себя уверенно. Приведите себя в порядок, чтобы выглядеть на все сто. Представьтесь Сделайте искренний комплимент


Article in English: Your body language will tie your whole look together, and someone will be able to tell that you're cute just from the way you smile or the way you're sitting. Here are some ways to express cuteness through your body language:  Play with a strand of your hair. Fiddle with your bracelet or necklace. If you're sitting, keep your feet together and your hands in your lap. If you're standing up, shift your weight from foot to foot. Break  eye contact from time to time. Though you should keep eye contact to maintain a conversation and show you care, you should look at the floor or at your hands once in a while to show that you're humble. Cover your mouth when you laugh. This is cute. Cover it when you sneeze; this is polite and prevents spreading germs. If you're a touchy-feely person, give the person you're talking to the occasional light touch on the shoulder or knee. This adds to the whole cute aura. Here's how to speak so as to appear cute:  Talk softly. This will make everything you say sound more important because people will have to lean in to hear you.  Laugh often. Laughing and giggling while you talk is cute. Don't overdo it. Listen patiently and speak when it's your turn. Butting in before a person has finished speaking is not cute. Being humble or demure is a major part of being cute. You can be humble while being sweet, friendly, and bubbly at the same time. You can still be fun and social while being demure, as long as you're not loud or overbearing. Here's how to act demurely:  When you engage in conversation, act very innocent. Don't tell dirty jokes, engage in racy conversations, curse, or be vulgar. Learn to blush from time to time. If you're genuinely embarrassed by a topic, it will be very cute if you blush.  Don't dominate. You can still be a part of a conversation without fighting to be the center of attention. Being pushy, rude, or bossy to be the star of every show is not cute. None of this should be forced. Let it come naturally. If you look happy and sincerely provide compliments to other...

Summary in Russian:

Пусть язык тела говорит в вашу пользу. Пусть ваша речь будет милой. Ведите себя скромно. Не старайтесь казаться милой изо всех сил.


Article in English: Your body needs protein to heal and regenerate damaged or old tissues. Two to three servings of protein rich foods per day should be plenty for the average adult.  1 ounce of meat counts as equivalent to one ounce of protein, but so does a single egg, 1/4 cup of cooked beans, and 1 tablespoon of peanut butter.  From age 19 to 30, women should eat 5 1/2 ounce-equivalents of protein per day, while women over age 30 should eat 5 ounce- equivalents of protein per day. Men age 19 to 30 should consume 6 1/2 ounce-equivalents of protein per day; from 31 to 50, men should eat 6 ounce-equivalents, and over 50, you should eat 5 1/2 ounce-equivalents of protein per day. Carbohydrates provide energy for you to get out and move. You should be getting about half of your calories from carbohydrates. Try to choose unprocessed, whole grains over processed carbohydrates. For instance, eat whole-grain pasta, whole-wheat bread, oatmeal, fruits, and vegetables over foods such as white bread, soda, fruit juice, or desserts. Whole grains have more fiber and keep you fuller for longer, as it takes your body longer to process. A healthy diet with fruits and vegetables will provide you with the nutrients you need for an active, on-the-go lifestyle. Try to eat the rainbow, meaning you should vary the color of your fruits and vegetables, as they all have different nutrients. For instance, greens are high in vitamin K, which can help reduce bruising, while red vegetables, such as tomatoes, are high in lycopene, which can help protect your skin from the sun.  On a 2,000 calorie diet, you should eat 2 cups of fruit and 2 1/2 cups of vegetables a day.  Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. This healthy eating pattern will reduce your risk for getting cancer, heart problems, high blood pressure, strokes, and diabetes. As you get older, your metabolism slows down and you want to be careful not to gain too much weight. You should keep your daily intake of fat under 65 grams.  Try to pick healthy...

Summary in Russian:

Употребляйте в пищу белки, чтобы повысить выносливость организма. Заряжайтесь энергией для активной жизни. Сохраняйте молодость с помощью свежих фруктов и овощей. Сократите количество жиров. Употребляйте меньше соли.


Article in English: Your body needs time to store the water, and trying to chug a water bottle right before you leave is ineffective and uncomfortable. Aim to drink one glass of water every hour up until you set out on your run.  You need to drink water to stay hydrated and energized. Aim for 8-16oz of water 1-2 hours before running. You don't need to eat a lot unless you plan on running more than 12-13 miles. A bagel with honey or jam, a granola bar and fruit, or a peanut butter and jelly sandwich will provide fuel that your body can digest quickly. Avoid slow to digest foods like thick pasta sauces, fried foods, or cheeses. Aim for a simple combination of carbohydrates (bagel, toast, granola, oatmeal), natural sugar (jelly, banana, apple, honey), and protein (peanut butter, yogurt, grilled chicken). This is especially important if you are just beginning to run regularly. Use a map or a running specific app, like MapMyRun, to plan out a route that works for you. A good start for your first few weeks is 20-30 minutes, running 2-3 miles at a time. As you progress, listen to your body -- if your muscles and joints are hurting after every run, slow down and do less mileage until you are better prepared. You should wear light, breathable clothing that doesn't trap sweat. If you are going for a short run, then a cotton shirt will be fine, but you should use synthetic athletic wear for longer runs. Your body will raise it's temperature by 10-15 degrees, so dress as if the weather is 10-15 degrees warmer. Make sure your sneakers fit by trying them out on short runs. If you get any blisters or feel numbness in your toes, you need better fitting shoes.  Your heel should stay snugly in the shoe. You should have room to wiggle your toes. The balls and arches of your feet should be comfortable but not tight.  There is a growing movement to run barefoot for it's supposed health benefits, but only try it if you are sure you will not step on anything dangerous.

Summary in Russian:

Пейте больше воды на протяжении всего дня. За 2-3 часа до начала пробежки слегка перекусите. Ставьте перед собой достижимые цели. Оденьтесь для пробежки. Приобретите беговые кроссовки.


Article in English: Your body requires a balanced diet to support optimal functioning. Unfortunately, most of us don’t eat a diet complete with all of the vitamins and minerals necessary. To make sure you get enough, take a high-quality multivitamin each day to help reduce your overall health risk and support bodily functions. Ask your doctor, pharmacist, or nutritionist for recommendations about which brand of vitamin to take. Not all multivitamins are the same, and because they are not regulated by the FDA, you want to make sure you are buying a brand you can trust. Multivitamins will help balance your vitamin intake,  in order to reduce the effects of fatigue during menstruation. Although you may be taking a multivitamin, it may not meet all your requirements, depending upon your nutritional plan. It can be difficult to ensure you receive enough of all the right vitamins every day.  200 mg of magnesium daily has been shown to reduce symptoms of PMS and fluid retention.  The addition of vitamin B6 with magnesium reduced the severity of symptoms of PMS, including fatigue, in a study performed on over 150 women.  Take 1200 mg of calcium carbonate each day. In studies of women between 18 and 45 years of age, this dose of calcium carbonate supplement was found to decrease symptoms of PMS, including fatigue.  In other studies, the use of L-tryptophan was demonstrated to reduce the effects of PMDD, including fatigue, in women. However, L-tryptophan is not used without some risk. Side effects can include blurred vision, dizziness, drowsiness, fatigue, head twitching, hives, nausea, sweating and tremors. Do not add l-tryptophan to your treatment regimen or supplementation until you discuss your individual medical condition with your physician. Birth control pills can help reduce the effects of PMS and extreme fatigue by modulating the hormonal levels in your body during your menstrual cycle. Use the pill for three to four months to determine if it will have the effect you desire. The pill will also lighten your period, help clear your...

Summary in Russian:

Принимайте мультивитамины. Попробуйте принимать дополнительные препараты. Попробуйте принимать оральные контрацептивы.


Article in English: Your body uses protein to heal, and this includes damage to the skin, connective tissues, and muscles which help your breasts resist gravity.  The average adult should eat two to three portions of a protein-rich food per day. This can be meat, milk, fish, eggs, soy, beans, legumes, or nuts. Lean meats and low fat dairy products are good because they won't simultaneously increase your fat intake. Complex carbohydrates take longer to digest and provide you with energy for a longer period of time than simple sugars do.  Excellent sources of complex carbohydrates are beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, and whole-grain breads. Simple sugars should be avoided and are found in candies, pastries, cake, soda, cookies, and table sugar. Carbohydrates should make up approximately half of the calories you consume each day. This will provide your body with the vitamins and minerals it needs to keep your breast tissues young and healthy looking.  Adults should consume four servings of fruit and five servings of vegetables each day. Tasty options for getting your servings of fruits include berries, cucumber, apples, grapes, cherries, papaya, bananas, and more. Vegetables include broccoli, beets, carrots, celery, lettuce, spinach, cauliflower and potatoes. If you think you are not getting what you need, vitamin and mineral supplements are widely available over-the-counter at drug and grocery stores. If you believe you have deficiencies, first talk to your doctor, and then if they recommend it, try adding particular supplements or multivitamins which contain lots of different vitamins and minerals. Most women will gain and lose weight from their breasts as well as other body areas. Such rapid changes can cause your skin to stretch as you gain weight faster than your body can handle. Similarly, when you lose weight too quickly, you can wind up with excess saggy skin.  If you plan to gain or lose weight, see a nutritionist so you can plan to do it slowly and steadily to prevent your skin from...

Summary in Russian:

Чтобы кожа была упругой, ешьте больше белка. Чтобы вам хватало энергии на регулярные физические упражнения, ешьте сложные углеводы. Для сохранения молодости ешьте больше свежих фруктов и овощей. Старайтесь не худеть и не поправляться слишком быстро. Не бойтесь кормить ребенка грудью.


Article in English: Your body uses protein to make new cells. This means that it is important for repairing tissue damage in your body.  Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods, such as lentils, beans, hemp seeds, quinoa, chia seeds, seeds, and nuts. Proteins are found in meat, milk, fish, eggs, soy, beans, legumes, and nuts. Adults should eat 2 to 3 servings of high protein foods per day. Childrens’ needs will vary according to their ages. Fruits are foods that grow from the flower of plants while vegetables are foods that come from the stems, flower buds leaves, and roots. Both are excellent sources of the vitamins and minerals your body needs to stay healthy throughout a long life.  Fruits include berries, beans, corn, peas, cucumber, grains, nuts, olives, peppers, pumpkin, squash, sunflower seeds, and tomatoes. Vegetables include celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes. Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. Eating a diet that is high in fruits and vegetables can reduce your risks of developing cancer, heart problems, high blood pressure, strokes, and diabetes. Try to eat 4 servings of fruits and 5 servings of vegetables per day. Carbohydrates are abundant in nature, such as in fruits and vegetables. Carbohydrates include sugars, starches, and fiber. Your body obtains energy by breaking down these compounds. Simple sugars are digested more quickly than complex sugars.  Focus on getting most of your carbohydrates from natural sources like fruits and vegetables and reduce your intake of carbohydrates from items like baked goods and other processed foods. Simple sugars are found in fruits, milk, milk products, vegetables, and processed sweets. Complex carbohydrates are in beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, whole-grain breads. About half of your daily calories should come from carbohydrates, with most of it coming from complex...

Summary in Russian:

Употребляйте достаточное количество белков, чтобы помочь организму восстанавливаться. Пополняйте запас жизненных сил различными овощами и фруктами. Употребляйте в пищу полезное количество углеводов. Употребляйте ограниченное количество жиров. Получайте достаточное количество витаминов и минералов из полезного повседневного рациона. Употребляйте меньше соли. Пейте достаточное количество воды для очистки организма.


Article in English: Your body uses the oxygen you inhale to react with the proteins, fatty acids, and carbohydrates you ingest. One of the results of this reaction is the carbon dioxide you exhale. In contrast, plants and some forms of bacteria take carbon dioxide from the air and, with energy supplied from sunlight, make simple sugars (which are carbohydrates). Life on Earth is based on the element carbon. To burn something requires a spark, a fuel source, and an atmosphere to burn it in. The oxygen in our atmosphere readily reacts with other substances; put it with burning carbon, and you get carbon dioxide. Calcium oxide (CaO), also known as quicklime, can be produced by burning limestone, which contains calcium carbonate (CaCO3). The CO2 is driven off, leaving the calcium oxide. (For this reason, it is also called burnt lime.) The carbon and oxygen that make up CO2 are found in a number of chemicals and minerals classified as carbonates or, when hydrogen is also present, bicarbonates. Reactions with other chemicals can release CO2 into the air or mix it with water to form carbonic acid (H2CO3). Some of the possible reactions include the following:  Hydrochloric acid and calcium carbonate. Hydrochloric acid (HCl) is the acid found in the human stomach. Calcium carbonate (CaCO3) is found in limestone, chalk, eggshells, pearls, and coral, as well as some antacids. When the two chemicals are mixed, calcium chloride and carbonic acid are formed, and the carbonic acid breaks down into water and carbon dioxide. Vinegar and baking soda. Vinegar is a solution of acetic acid (C2H4O2), while baking soda is sodium bicarbonate (NaHCO3). Mixing them produces water, sodium acetate, and CO2, usually in a foamy reaction. Methane and water vapor. This reaction is performed industrially to extract hydrogen by using steam at high temperatures. The methane (CH4) reacts with the water vapor (H2O) to produce hydrogen (H2) and carbon monoxide (CO), a deadly gas. The carbon monoxide is then mixed with water vapor at lower temperatures to produce...

Summary in Russian:

Выдохните. Подожгите что-либо, содержащее углерод. Смешайте вещества, содержащие углерод.


Article in English: Your body usually heals itself from bronchitis after a week or so. However, there are cases in which the lungs are unable to expel the infection. Make a doctor's appointment if you experience the following:  You have a pre-existing condition that could affect your body's ability to take care of the infection on its own. You cough so much you can't sleep at night. You cough up blood. You feel weak when you cough. You keep coughing, yet hardly any/no mucus comes up. You notice an increase in the amount or thickness of the phlegm you cough up. Your coughing lasts more than a week, and doesn't seem to be going away. You have a fever that lasts more than a couple of days. You feel light-headed or have trouble getting enough oxygen. You have shortness of breath. If you have a dry cough and your cough keeps you from sleeping at night, or causes extreme pain, your doctor may prescribe or recommend an over-the-counter cough suppressant. Coughing constantly over a long period of time can be hard on your body, and your doctor may decide that a cough suppressant would be beneficial to your health. If your cough is productive and phlegm is coming out when you cough, then it is important to cough. Do not take a cough suppressant in this case. Bronchitis is usually caused by a virus, but since it irritates the lungs, it makes the body more susceptible to getting a bacterial infection at the same time.  If your doctor determines you have a bacterial infection, you may be prescribed an antibiotic. The antibiotics will help heal the bacterial infection, but will not treat the underlying case of bronchitis. Smoking increases the chances of getting a bacterial infection in your lungs. Chronic bronchitis is a lung infection that persists over the course of several years, with symptoms that ebb and flow over time. It is usually caused by smoking or the continual inhalation of another lung irritant.  If you have chronic bronchitis, your doctor may prescribe an anticholinergic bronchodilator or steroids to help open up the lungs'...

Summary in Russian:

Своевременно обратитесь за профессиональной медицинской помощью. Примите средство, подавляющее кашель, если вы не можете спать. Определите, есть ли у вас бактериальная инфекция. Определите, есть ли у вас хронический бронхит.


Article in English: Your body will consume muscle if you do not intake enough calories to sustain your activity level. If you want to gain muscle, you need to create a calorie surplus, and most of that should be complex carbohydrates and protein. Avoid overloading on simple carbs and fats, which do not provide long-term energy and can encourage fat gain instead of muscle.  Eat a balanced diet of whole grains, protein (meat, fish, eggs, tofu, etc.), fruits and veggies and fiber. Avoid sugary drinks and desserts, fast food, meat that is laden with nitrates and hormones, and salty snack foods. When you're focusing on muscle growth, your body needs a lot of fuel. Eating three regular-sized meals a day isn't going to cut it. Add two more meals, each with a protein source roughly the size of your palm. You may have to eat more than you actually feel hungry for, but you'll be happy with the results when you see your chest getting bulkier.  If you are lean and want to gain muscle weight, increase portion sizes. If you have excess fat you'd like to lose, keep portion sizes under control. Eat a healthy meal an hour or so before working out. Go for healthy carbohydrates like quinoa, beans, or brown rice, paired with a light protein. Eat another meal after you work out to help your muscles repair and build up stronger. You should be drinking 8-10 glasses a day, both to keep you hydrated and to help your muscles process the protein you're taking in. Drink water before and after each workout. Big muscle growth is often helped along with supplements. Creatine replicates a natural enzyme the body produces to promote muscle growth and strength. Taking the recommended dosage has been shown to help muscles get bigger, faster.

Summary in Russian:

Ешьте больше здоровой пищи. Ешьте более трех раз в день. Пейте много воды. Принимайте добавки, стимулирующие рост мышц.


Article in English: Your body will have to work very hard to digest processed and high fat foods. As a result, you will sweat more. To reduce night time sweating, avoid highly processed and fat foods.  For example, you should stay away from fried foods such as French fries and onion rings. You should avoid sandwiches with a lot of mayonnaise. Try to avoid hamburgers. Skip fast food meals such as pizza or poutine. Spicy meals with a lot of hot peppers or other hot spices should be avoided. These foods will cause you to sweat more so they should be avoided and especially in the evening.  For instance, you might want to avoid spicy tacos with Jalapeno peppers or other hot sauces. You might want to avoid hot curries or other spicy Indian foods. Try to avoid adding hot sauce or hot peppers to your eggs. If you eat too much salt, your body will sweat in order to get rid of the extra sodium in your body. A simple way of reducing sweat is to cut down on your salt consumption.  Lower your consumption of potato chips, which are typically high in sodium. Reduce your consumption of French fries, which typically contain a lot of sodium. Reduce the amount of salt you put on your eggs in the morning. If you are a tea or coffee drinker, try not to drink too much of it. These drinks contain caffeine. Caffeine stimulates your nervous system, which will get your sweat glands working. If you are in the habit of enjoying a cup of coffee or tea with chocolate after dinner, you might want to skips this part of your evening routine.  Cut down on caffeinated soft drinks. Reduce your consumption of chocolate, which also contains caffeine. Try to avoid energy drinks, which typically contain a lot of caffeine. Drinking a lot can lead to excess sweating. Try lowering your alcohol consumption to curb night time sweats. If you are diabetic, evening alcohol consumption can result in lower blood sugar. In turn, this can cause night time sweating. Smoking cigarettes stimulates the release of acetylcholine. This gets your sweat glands working overtime. Smoking...

Summary in Russian:

Откажитесь от пищи, подвергшейся технологической переработке. Избегайте острой пищи. Ешьте меньше соли. Ограничьте употребление кофеина. Ограничьте употребление алкоголя. Бросьте курить. Съедайте на ночь белок.


Article in English: Your bookmark is deleted. Any text associated with the bookmark remains, however. To delete book the bookmark and its associated text, select the item and press the "Delete" key on your keyboard. To make sure the bookmark is also deleted, follow the instructions under "Show Bookmark Brackets in Text."

Summary in Russian:

Откройте диалоговое окно  Bookmark. Выберите имя закладки, которую вы хотите удалить. Нажмите кнопку "Delete".


Article in English: Your boyfriend chose to be with you for many reasons. Don't let your philandering friend get in your head and make you forget that. Showing you are confident in yourself may make them back off. It will also show your boyfriend that you know that you are a catch and that he's crazy if he lets your friend get between the two of you. Tell yourself just how smart, kind, attractive, and funny you are if you ever get down on yourself because of this situation. Laying on a few subtle, and not so subtle, hints to your friend reaffirms to them that he is yours. Doing so may also make them feel guilty about their plans and help them decide to back off.  For instance, if your friend asks if your boyfriend is joining when the two of you make plans, you could say in a joking manner, “Why? Am I not fun enough for you?” This lets the friend now that you are aware of their constant desire to be around your boyfriend. You could also make your friend know to back off by showing affection to your boyfriend, particularly if they are flirting with him right in front of you. You could smile at your friend and then plant a kiss on your man's cheek. This will definitely send the friend a message. Walk up to the conversation with a smile on your face if your friend and boyfriend are having a talk. You could place your hand on your boyfriend's back and say, “What are we talking about?” Acting in this way shows your boyfriend and friend that you expect to be a part of this conversation. You may want to be concerned if they stop talking or they move their bodies away from you. Bring the attention towards your relationship if you find your friend and boyfriend having a talk. You can use subtle tricks to remind your friend that you and your boyfriend are a couple. For instance, remember to say “we” a lot when talking. Instead of saying something like, “I really like that restaurant, say “We really like that restaurant.” Talking about what you do together can remind your friend that you and your boyfriend are united.

Summary in Russian:

Излучайте уверенность в себе. Напомните подруге, что этот парень — ваш партнер, а не ее. Сохраняйте дружелюбие во время общения. Делайте намеки в общении.


Article in English: Your boyfriend has chosen you to be his girlfriend because he likes you. By telling him how you feel about him, you can strengthen your bond and make him feel loved. You can focus on how he communicates with you, how he takes care of you, or simply let him know that you believe in him. You could say, “I feel so safe with you. Thanks for loving me,” or “I love how we can communicate about difficult subjects. I love you and trust you completely.” Whether your boyfriend’s gifts are musical or culinary, compliment him on his skills to make him feel great. Think about his hobbies and passions to get ideas for your compliment. If he’s used his talents to do something kind for you, that’s a great opportunity to show your appreciation. You could say, “That song you played for me was beautiful. You are an incredible songwriter,” or “That birthday cake you made was the most delicious one I’ve ever had. Can you teach me to bake like that?” By praising your boyfriend’s way with others, you can let him know how sweet and generous you think he is. Whether the people he’s great with are his family, coworkers, or friends, your attention lets him know you care about his life. It may also encourage kindness and sensitivity in your own relationship. You could say, “I know you didn’t really want to drive your brother to the movies, but that was really nice of you. I love how kind you are,” or “It was really thoughtful of you to send your coworker a sympathy card when her mom died.” Lots of guys feel like their friends are an extension of themselves. By appreciating his friends, you can let him know how much you appreciate all of him. This shows him that those who are important to him are important to you. You could say, “Your buddy Mike is so funny. I can see why you are friends with him,” or “It’s so nice to meet your friends. Thanks for sharing that part of your life with me.” Even when your boyfriend comes up short on an assignment or promotion, it can be nice to let him know you appreciate his efforts. Compliment how long he...

Summary in Russian:

Скажите, какие чувства он у вас вызывает. Восхищайтесь его талантами. Похвалите его манеру общения с другими людьми. Цените его друзей. Обращайте внимание на его усилия. Похвалите его чувство юмора.


Article in English: Your boyfriend will best be able to appreciate your compliment when he has a moment to talk with you. Avoid delivering a compliment in the middle of a stressful project or a moment when your boyfriend needs to concentrate. A quiet time at home or in your car is an opportunity for your boyfriend to appreciate what you’re saying to him. Smiling lets your boyfriend know that you mean what you’re saying. It also conveys warmth. Especially if you’re a little nervous about delivering a compliment, a happy smile can help you feel at ease, too. Look at your boyfriend as you deliver the compliment so he knows he has your full attention. This will make your boyfriend feel valued and appreciated. It also helps strengthen the connection and bond between you two. If you do anything too frequently, it can lose its meaning. Try to compliment your boyfriend when the mood strikes and only when you really mean it. This will keep your compliments genuine and significant. Kissing, touching, and hugging are all great ways of showing affection. Pairing some physical touch with your compliment lets your boyfriend know that your praise and love for him is sincere. Even a casual touch on the arm can make a passing compliment more meaningful and significant.

Summary in Russian:

Выберите подходящий момент для комплимента. Улыбайтесь, произнося комплимент. Установите зрительный контакт. Не делайте слишком много комплиментов, так как они могут обесцениться. Добавьте физические проявления любви, чтобы донести свой посыл.


Article in English: Your boyfriend would expect you to write "I love you" at the end of a letter or a text message, but he won't expect to see it written in the steam after his shower, in the hot sauce on his morning omelet, or on a blank page of his notebook that he sees when he's about to take notes for class. Finding a creative and unique place to write "I love you" will make him think even more fondly of you when you're not there, and will make him feel more romantic because you've made a special effort to let him know that you care. Just doing this once or twice a month can really show your boyfriend that you care. You don't have to overdo it. This can be a CD that reminds him of "your songs" or one that really takes his musical tastes into account and is a mix of things you actually think he likes. Don't recommend your favorite bands if you know they aren't his thing; but if you really know what he would like, then make him a mixed CD and pop it into his car's CD player when he's not looking. When he turns on the car, he'll get a pleasant surprise. Make sure you know what music he listens to, what music he already owns, and what he likes before you go and do this. Put together a scrapbook of all of your most meaningful memories. Put together photos of you together, tickets from your favorite concert, a menu from the restaurant where you first said, "I love you," or notes that you wrote each other throughout the course of your relationship. This can make a great anniversary or birthday gift, or you can give him the book just because. This book will make him see how far you've come in your relationship, and will make him appreciate you even more. Who says Valentine's Day is only for February 14th? If you're both busy that day, or if you just want to be romantic on a random Wednesday, then you should plan an celebrating Valentine's Day on whatever day works for you two; you can use this time to shower each other with love and affection, dress up, and eat something delicious. This fake Valentine's Day will be extra fun because...

Summary in Russian:

Напишите "я тебя люблю" в укромном месте. Запишите для него CD с музыкой. Сделайте альбом для воспоминаний. Отпразднуйте день святого Валентина раньше (или позже). Поступайте как ребенок. Посетите урок поэзии. Сделайте книгу всех электронных писем, которые вы писали друг другу.


Article in English: Your boyfriend’s face is an important part of what makes him who he is. By complimenting his eyes, smile, or overall handsomeness, you can let him know how attractive you find him. For the most effective compliment, try to focus on something unique about his appearance.  You could say, “I love the freckle next to your smile,” or “Your eyes are the most incredible shade of green.” Keep in mind that some men are uncomfortable with compliments, so it is a good idea to pay attention to his response. If he ignores the compliment or makes an odd face, then this may mean that he dislikes being complimented. Pay your boyfriend a compliment on his body to stroke his ego. You can compliment him on his shoulders, abs, arms, or whatever body part you like best to show him how attractive you find him. Your boyfriend doesn’t have to be a body builder for you to compliment his body.  You could say, “Your shoulders look so strong today,” or “Wow. Your abs look amazing.” If your boyfriend is less fit, you might say, “I love how soft your hands feel when you rub my shoulders.” Many men work hard to chisel their bodies at the gym. Pay your boyfriend compliments on his fitness progress to let him know you appreciate his strength and health.  You could say, “Your body looks amazing. Those suicide sprints are really paying off,” or “You looked really strong climbing that rock wall.” If your boyfriend has lost a lot of weight through a fitness regimen, don’t be afraid to appreciate his progress. You could say, “Wow, that shirt fits you so well. I can really see your hard work.” Whether your boyfriend prefers skinny jeans or flannel (or both!), he probably puts a lot of effort into the way he looks. You can show him how attracted you are to his look by complimenting him on pieces of his wardrobe. You can also show appreciation for the way he styles his clothes. You could say, “That jacket looks amazing with those pants. Are you an off-duty model?” or “The color of that scarf really brings out your eyes. It looks great on you.” Some...

Summary in Russian:

Сделайте комплимент его лицу. Сделайте комплимент его телу. Оцените уровень его физической подготовки. Хвалите его чувство стиля. Оцените, как он укладывает волосы. Дайте ему знать, что он вас заводит.


Article in English: Your brain needs sleep so it can refresh itself, process all that information it took in that day, and gear up for the next day. If you don't sleep, your grades will suffer, you'll be in bad moods, and your body starts shutting down. Aim for a solid 8 or 9 hours a night. Sleep not only affects performance, but it also affects general understanding. The less sleep you have, the less your brain can even grasp the simplest of things. Aim for your first meal to be full of protein.  Breakfast provides the energy and nutrition for you to begin your day, be successful in the classroom and maintain proper development.  Protein and fiber-rich foods will provide you with the most energy. Stay away from empty breakfasts, like donuts and sugary cereals. Sure, you'll have an initial sugar rush, but that'll go away soon enough and you'll crash by 3rd period. And you'll be starving well before lunchtime! This may seem like a no-brainer, but many students are too afraid or don't care enough.  You're not dumb if you're asking for help – you are actually being smart.  Ask for help when it comes to homework, quizzes, and tests. If your teachers, parents, and tutors know you're trying your best, they'll want to help you through whatever it is you're facing. Ask for help when it comes to your general morale. High school is tough and it's easy to get stressed out. If your class load is hard to bear, talk to your teachers and counselor about it. They may have ideas to make it easier on you. You're only young once. College only gets more intense, so make sure you always leave time for a bit of fun. Set every Saturday night aside for friends, family, or just time to relax, kick back, and do whatever it is you feel like doing. If you don't, you'll burn out!  Fun is a necessary part of good grades. If you're miserable, not sleeping, and have no social life, there's no way you'll enjoy high school! Make time for fun so you can stay happy, focused, and do your best.

Summary in Russian:

Высыпайтесь Хорошо завтракайте каждый день. Обратитесь за помощью, если она вам нужна. Находите время для развлечений.


Article in English: Your brain, like any other body part, improves with exercise. A great way to give your brain a workout is to test your recall. Throughout the day, see how many details of a given moment, list, or task you can remember.  Try to memorize small things each day. Write a grocery list and commit it to memory. Memorize a small passage from a poem or book. Wait an hour and see how much you can recall of what you've committed to memory.  Draw a map from memory. Sketch a map going from your home to work, a store, a friend's house, or another place you frequently visit.  Notice the little details. Making a conscious effort to notice seemingly irrelevant things can be a huge tool to help you become more logical. Do you notice the new paper cut on your friend's hand? Do you count the steps in your school or college? Do you look for spelling mistakes in texts? If the answer is no, now would be a great time to start. The more you practice, the healthier your mind will be. Over time, you'll become a more critical thinker. The benefit of crossword puzzles on the mind is well documented. Crossword puzzles force you to push your brain slightly beyond its capabilities, which causes the regrowth of brain neurons. This increases your overall brain power and can promote more sound, logical thinking. Pick up a crossword puzzle book from a local bookstore or do your local newspaper's crossword each morning. Learning new abilities requires a lot of logical thinking. From devising strategies that help you learn to undertake challenging tasks, you use logic and strategy to acquire new skills. Try taking up some of the following activities to boost your logical thinking skills:  Learn to play instruments. Learn to draw or paint. Learn to speak a foreign language. Learn to cook. Learning from others is a form of mental exercise. Social connections and friendships nourish the brain and push people to strive to better understand themselves and the world around them. Spend time with close friends and family members on a regular basis. Attend...

Summary in Russian:

Испытывайте свою память. Решайте кроссворды. Приобретайте новые способности. Общайтесь с людьми. Измените привычный распорядок.


Article in English: Your bratwurst will probably char and crack open if you place them on the highest possible heat immediately. Furthermore, they will probably still be raw in the middle. Give them a chance to heat up a little more slowly on the grill. If you use very low heat and try to cook the bratwurst, you might get overcooked interior meat. In addition to having to cook it for a long time, the bratwurst might look like it’s done on the outside but has cooked too long. It will shrivel up when it cools. Use the heat of the grill to poach the bratwurst before putting them directly on the grill.   Get a disposable aluminum pan at the grocery store.  Put your bratwurst in these, along with some chopped onion, red or green peppers, or other vegetables. You can also put a bed of sauerkraut in the bottom of the aluminum pan. Pour some beer over the brats (about 6 ounces) and let this simmer with the grill lid down for about 15 minutes. Check the internal temperature of the brats with a meat thermometer. They should be about 160 °F (71 °C). Remove the brats and place them directly on the grill for about 5-7 minutes. Be sure to turn them over about halfway through the grilling time. Use a medium setting heat on the grill. Let the brats cook for a few minutes on one side. Turn them over and let them cook for a few more minutes. If you have not poached or boiled the brats before grilling them, then you’ll need to grill them for about 25 minutes total. Be sure to turn them over a few times while they cook to ensure they are cooked on all sides. Do not poke holes in the bratwurst, as this will let all the juice escape from the casing and result in a dry bratwurst. If there are too many bratwurst on the grill, you raise the potential for causing a flare-up or grease fire. Spread out the bratwurst and give them some room to cook. As the bratwurst are cooking, you can spritz them with water or beer to keep them from burning. Put water or beer in a spray bottle. Carefully and quickly spray the liquid over the bratwurst. Alternately, you...

Summary in Russian:

Избегайте чрезмерно горячей решетки гриля. Также избегайте теплой решетки гриля. Сначала положите сосиски на алюминиевый поддон, который поставьте на решетку гриля,  чтобы потушить сосиски. Положите сосиски на решетку гриля. Не кладите на гриль слишком много сосисок (одновременно), так как это может привести к вспышке огня. Сбрызните сосиски водой или пивом, чтобы они не пригорели. Уберите сосиски с гриля и положите их на блюдо (не пользуйтесь тем же блюдом, на котором лежали сырые сосиски).


Article in English: Your breasts may take several years to fully develop, but when they first start to grow, you will know that you have started puberty. Most girls get their first periods about two to two-and-a-half years after their breasts first begin to develop. Most girls start growing hair in the pubic area (between the legs) shortly after their breasts begin developing. This is another sign that your first period will probably come within the next year or two. You will probably notice underarm hair developing around this same time. Many girls will notice small amounts of white or off-white discharge in their panties during puberty. This is usually a sign that your period will start within the next few months. Your first period usually comes shortly after the growth spurt in puberty, or when you are growing rapidly in height.  So if you recently shot up a few inches, your period might not be far behind. Also, your hips will get wider, but don't worry! This might be an awkward phase.

Summary in Russian:

Обратите внимание на развитие груди. Обратите внимание на наличие волос на лобке. Обратите внимание на выделения из влагалища. Обратите внимание на скачки в росте.


Article in English: Your budget might be high, but chances are, your imagination and your talent are not. When brainstorming a new idea for a cartoon, keep in mind how much you can afford to invest in the process and what your artistic skill is capable of producing.  If you are a beginner, you might want to stay away from stories and themes that require animating complex scenes, like huge battles or intricate machinery. Your animating skills may need to be refined and practiced more before you are ready to tackle a project of that size. Also keep in mind that you will need more equipment depending on how complex you want your cartoon to be. A claymation cartoon with two dozen characters and four sets will require more supplies than a cel animation with only one scene. If budget is an issue, keep it short and simple. The right length for your cartoon will vary based on the market you are trying to distribute it in. Knowing the length from the start will help you brainstorm a story that can fit within that time frame.  If you want to create a cartoon that could develop into a long-term show, your cartoon will need to be either 11 minutes or 20 to 25 minutes. Cartoon movies can go anywhere from 60 minutes to 120 minutes. If a one-time cartoon made for the Internet is all you want to create, you can create a short running from 1 to 5 minutes. Creating anything longer may turn people away from viewing it. Even though cartoons are traditionally aimed at kids, there are many cartoons made for older adolescents and adults. The age group and other audience demographics should shape the ideas you come up with. For example, a cartoon about something tragic, like the death of a loved one, would be better reserved for a slightly older audience. If a young audience is your target, you would be better off choosing a topic that is a little simpler to understand and more concrete. Another way to put this would be, “write what you know.” Many storytellers write stories based on events, feelings, or relationships they experienced in their own...

Summary in Russian:

Учитывайте свои ресурсы. Подумайте о продолжительности мультфильма. Определитесь с целевой аудиторией. Основывайтесь на пережитом опыте. Включите воображение. Создайте обаятельного главного героя.


Article in English: Your business or product may appeal to a broad range of consumers, but for the purposes of advertising, it is usually helpful to think only about a specific subset of this potential audience. A single ad cannot appeal to or target every single person - accept this and then consider which consumers are most important for this project. For example:  If you are creating an advertisement for a baby stroller, the audience is more likely going to be new moms than people who don't even have a baby. If you are creating an advertisement for a graphics card, your audience probably knows enough about computers to realize that they can upgrade their old graphics card. The more descriptive your team can be here, the more targeted and effective your ad will be. Imagine your target customer in your mind's eye, and ask yourself the following questions:  What approximate age or gender are they? Do they live in a major city or a more rural setting? What is their income range? Are they wealthy CEOs or college students on a budget? What other products do they use or enjoy? Do they use other products made by your company? Once you've described your target consumer's basic lifestyle and demographic information, now consider how that person interacts with your specific product. Consider the following:  When will they use it? Will they use it immediately, or when they need it? How often will they use your product? Once? Daily? Weekly? Will they immediately recognize its benefits/functions or will you have to teach them? You have hopefully already designed your product with the competition in mind. You should now consider how your ad might specifically challenge (or complement) your competition's advertising efforts and how they might react to your advertising actions. Ask yourself: do other products exist besides yours that perform similar functions? If so, focus on the differences, especially how your product exceeds the competitor's. Consider how your product is currently positioned. It is a hot and popular item right now? If so,...

Summary in Russian:

Определите целевого клиента. Опишите целевого клиента. Опишите взаимосвязь между целевым клиентом и вашим продуктом. Оцените конкуренцию. Опишите свой рынок. Разработайте стратегию.


Article in English: Your business plan needs to lay out how you intend to manage your clothing line. Try to be as realistic as possible when you write this. Remember, it's better to underestimate your profits and be pleasantly surprised than to overestimate your abilities and be disappointed. Think about these aspects in particular:   Executive summary — An executive summary is both a description of your company's mission statement and future plans, as well as a way to lure in potential investors. Necessary for all businesses, but especially for clothing lines, which often require outside funding. Company description. The company description gives people an idea of what your clothing line is about, what differentiates you from your competitors, and the markets you want to gain a foothold in. Your funding is the lifeblood of your company in its early stages. Even if you don't have outside funding yet, it's important to get your financial ship in order and master certain basics. Here's what you'll need to know starting out:  How much money will you need in order to launch your clothing line? Do you have money saved up for this, or will you need a bank loan? Consider an SBA loan, or another type of loan to get your business started. To get a loan, you might need to have collateral. What are your costs? Read through the rest of this article, then make a list of all of your anticipated costs (materials, manufacturing, supplies, equipment, advertisement, marketing, overheads, etc.).  Add up how much it would cost to run your business for a year. Will your available revenue offset these costs? Do you want to do this clothing line full-time? If so, how many years are you willing to wait before this company starts turning a profit, thereby giving you a chance to earn a salary? Or do you want it to be a side thing? If it makes money, it's a bonus, but you value expression more than profitability. Try to gauge your level of involvement. At the same time, bet on not giving yourself a salary for about the first year of operations unless...

Summary in Russian:

Создайте четкий и ясный бизнес-план. Выделите основной ресурс финансирования. Постарайтесь рассчитать, сколько времени вы сможете продержаться без зарплаты. Проведите исследования на рынке. Оформите документацию.


Article in English: Your business plan should already have detailed marketing plans in place. Your goal is to make your business visible to customers and provide a compelling reason for them to visit. Form social media accounts, run ads in your local papers, and make yourself a public figure by visiting locales like fairs and farmers markets.  Gift-certificate giveaways and “free food” promotions are very popular ways to draw attention to your business.  You can also donate gift certificates as prizes for local charities, nonprofit, and professional organizations. This will generate goodwill toward your business and spread the word about your business. Consider inviting your local food critic to your business. While you can’t control what they write, it’s a good way to get some press for your business. Loyalty cards work well for fast-food restaurants and coffee shops. Even if you meet with success once you open up, don’t rest on your laurels. Give surveys. Ask your customers what they like and what they don’t like about the business. Ask what they would like to see that you aren’t currently doing. Ask how they feel about your location, your interior, your menu offerings. Listen to what your customers say, regardless of how it may make you feel. You can even incentivize these surveys by offering a free product or meal if customers return the survey to you. Once you’re up and running, the biggest day-to-day expense you face will be the cost of food and beverages. However, you should make sure that your food and beverage costs don’t add up to more than 25-40% of your revenues. Payroll is another reliable chunk of expenses. In general, payroll should cost no more than 20-25% of revenues. This is especially important for coffee shops, where the average transaction is fairly small (usually, around $3). Make sure that you also have plenty of accompaniments, such as pastries and muffins, and encourage your staff to recommend them to all customers.  Coffee should not be more than about 40% of your weekly sales volume. Don’t go overboard...

Summary in Russian:

Рекламируйте свой бизнес. Поддерживайте связь с клиентами. Следите за расходами. Продавайте больше дополнительных товаров.


Article in English: Your butterfly will not eat for several hours.  It needs to pump fluid into its crumpled wings and let them dry.  After you set the butterfly free, it will feed in your garden if you provide it nectar flowers.  Sometimes they will drink from hummingbird feeders.  Some butterflies like very ripe fruit as their food, too. Make sure your garden is ready. Don't be dismayed if you end up raising moths instead of butterflies. Moths have markings just like a butterfly; while they will be a lot less colorful, the markings are still likely to be intricate and amazing. Even the varying shades of monotone colors are beautiful to behold in nature. When its wings are dry, you can put your finger under its legs and it should hop on your finger.  Walk outside and set it on a flower for some great photos.   If you have done your research, you may know the lifespan of your butterfly – some live as short as a day, so be mindful of this when giving it its freedom. Butterflies need to be free to truly thrive. It's only possible to contain them if you have a large garden they can stay in. What's more, many species migrate – they can only stay with you so long if you want them to live. Some butterflies will live for a matter of days, some will stay a matter of days and then migrate, and others will stay for weeks. Either way, be glad you raised your butterfly successfully and watch for future generations. If you wound up with the Luna Moth, Cecropia Moth, or Polyphemus Moth, don't worry about feeding them. These curious creatures don't have digestive systems.

Summary in Russian:

Будьте готовы накормить появившуюся из кокона бабочку. Понаблюдайте за бабочкой в течение нескольких часов. Понаблюдайте за своими бабочками на свободе.


Article in English: Your car comes with a jack so you can change one tire at a time, but you'll need to have the entire car off the ground to rotate your tires. The easiest and cheapest way to do this is to get a set of jack stands, which run somewhere around $30. DO NOT try to do this with multiple jacks. If you don't want to buy jack stands, you can use large wood blocks. Do not use cinder blocks because they can break, risking injury to you and damage to your vehicle. Reduce the risk of the vehicle tipping when in the air by working on a flat surface. Engage the parking brake before you start the job, and block the wheels you haven't jacked to keep the car from rolling forward or back while you work. If your driveway is on an incline, or if you don't have a driveway, this won't take much time and you can to complete this project in the empty corner of a big box-store parking lot. While your car is still on the ground, use a flathead screwdriver and remove the hubcaps so the lug nuts are exposed. Then, with the lug wrench, loosen the lug nuts holding the tire to the axle. DO NOT remove the nuts, just loosen them slightly to make removing them easier when the car is in the air. Upturn one of the hubcaps to use as a bowl. Place all of your lug nuts in this bowl so you don't lose or misplace any. Use your jack to raise each corner of the car and then install the jack stand. Consult your owner's manual to determine the proper placement of the jack.  Using four jack stands would be the easiest and quickest way to complete the job, but some people get rightly nervous having the entire weight of the car in the air. If you only have two jack stands, you'll have to raise and lower the car a few times with your jack, since the procedure calls for you to switch the front tires with the back tires. Either way, planning the pattern of the rotation is a smart idea before starting to remove any tires.

Summary in Russian:

Возьмите домкрат. Найдите поверхность с подходящим рабочим уровнем. Снимите колпаки и ослабьте крепежные болты. Поднимите машину.


Article in English: Your cat has just been through a completely unnatural experience and is probably exhausted, a little skittish, and may even believe the bath was a punishment.  Remind the cat that you are its friend and that it is not in trouble by offering it some of its favorite treat. Post-bath grooming for your cat means that it may ingest a good deal of hair.  Consider treating your cat with specially formulated “hairball treats.” These contain a greater amount of fat or fish oil, which will stick to the fur in the cat’s stomach, helping the fur pass through the digestive system and preventing hairballs. While treating it, pat and stroke the cat gently, talking and telling it what a good kitty it is, reassuring it that everything is back to normal and that it doesn’t need to be afraid. If your cat is a fan of being brushed, begin the grooming process by using its favorite brush to start removing hair that has been released due to stress and bathing. Don’t release the cat until its body language tells you it has relaxed and is not afraid.  Look for signs like tail lifting, purring, closing or partially closing the eyes, bunting (nuzzling its head against your hands or body), or any other signs you recognize as indicating your cat is happy. When the cat body emotes calm energy, release it.  It will likely find a comfy, out of the way spot to begin its own grooming process.  Give it a few hours to groom, nap, and feel normal again. Let it come find you when it’s ready for interaction.

Summary in Russian:

Угостите кошку чем-нибудь вкусненьким. Приласкайте кошку. Продолжайте гладить кошку, угощать ее лакомствами и успокаивать.


Article in English: Your cat is gone for more than a few hours and it's time to be efficient. Create a poster with your computer and ask for a few friends to placard copies all over the area.  Your poster should include a colour picture of your cat, its name, your name, the date and location it disappeared from, a phone number and an email address. Ask local business to placard your poster inside and outside their shops. Don't placard a poster if it's illegal to do so. You don't want to be fined. Cats usually stay in the area where they live but can occasionally travel further. Using social media, such as Facebook, Twitter or Instagram, is the best way to alert a lot of people quickly.  Target local website and popular social media. It's the fastest and most efficient way to make sure that the whole area where you live is covered. Publish an ad in the local newspaper. It is less effective but you want to be thorough. You could offer a reward. This might encourage children or other people to look for your cat actively. Your cat might have been found and brought to a shelter. It is always worth visiting them and making sure your cat is not there. There are also charities helping with the search process. Check online to see if there is one in your area.  If you go to a shelter, bring a picture of your cat and its documents. They might want to make sure that you are the rightful owner. Don't wait too long to visit a shelter. In some countries, animals are sometimes put to sleep to make space for others. Fortunately, this is not such a common practice and most shelters will put only aggressive animals down. Call local veterinarians. They might have your animal.

Summary in Russian:

Расклейте объявления о пропаже кошки. Воспользуйтесь интернетом. Обратитесь в приюты для животных.


Article in English: Your cat isn't likely to adapt immediately to living indoors. To prevent it from doing damage to your house, you should let it outside periodically, until it seems to be comfortable inside. Begin by allowing your cat indoors for brief periods of time. Then keep it inside for progressively longer each time. While you might still allow your cat outside periodically, you should only give it food and water inside. This way, it will come to associate food with being inside. This will create positive associations with your home. Place one litter box in a place that is convenient for you. Place the other near the door your cat takes to exit the house. This way, when your cat wants to go outdoors to use the restroom, it will see the litter box and use it instead. As your cat gets accustomed to the litter box, move the one near the door closer to the interior litter box. When the two litter boxes are next to each other, you can remove one.  Use litter boxes that are large, but not very high. To encourage your cat to use the litter box, you should remove all obstacles. Thus, you should avoid boxes with tops or boxes that require your cat to jump up high to get inside of.   The cat should feel secure when using the litter box. Place the litter box in a quiet area of the house where other animals and humans won't bother it too much. Don't allow your cat to decide for itself when it leaves your home. If you have a screened-in porch, you can allow your cat onto it periodically. You can also purchase a harness designed for cats and take your cat outside on walk. Some cats are resistant to walking on a leash but if you can  leash train your cat you will both find it to be a rewarding experience.

Summary in Russian:

Не торопитесь. Кормите кошку в доме. Используйте два лотка. Контролируйте выходы на улицу.


Article in English: Your cat may be in pain or shaken up after an injury and it may lash out when you touch the sore area. This is true even if it is normally sweet tempered. With this in mind, try to enlist the help of a friend or neighbor to hold the cat so that you can concentrate on the wound. Try wrapping the cat in a large bath towel with just the wound exposed. This is a good way to keep it calm and minimize the risk from teeth and claws. Grab your chosen rinsing solution and place it in a bowl. Use a syringe to suck up the solution, and then squirt it over the wound to rinse and clean it. Repeatedly spray the wound this way until you are happy the wound is clean.  Fresh bite wounds need to be cleaned and disinfected, to reduce the risk of infection.  Scrape wounds sustained if the cat was hit by a car or fell from a tree, may be contaminated with grit, gravel, and bacteria. A thorough cleaning to remove contamination helps reduce the risk of complications, such as poor healing or infection. If you do not have a syringe, then soak clean cotton wool in the cleaning solution and squeeze the cotton wool so the solution runs down over the wound. If the area is very contaminated, and this is not lifting the debris away, then use downward stroking movements with the cotton wool to clean the area.  Use a clean piece of soaked cotton wool for each downward wipe, so that the dirty piece does not recontaminate the wound on the next downward pass. Keep cleaning until the cotton wool comes away clean, and then finish with a rinse. If your cat has a burst abscess, a considerable volume of pus may leak from the wound. Use dry cotton wool, gauze, or absorbent paper tissue to wipe away the pus. Apply gentle pressure to the area around the abscess, pressing inward towards the tooth mark through which the pus is draining. It is important to remove as much pus as possible or it will act as an ongoing source of infection. Once you have cleaned away the gross contamination, you can start applying the disinfectant. Follow the directions on the...

Summary in Russian:

Попросите кого-нибудь помочь вам подержать кошку. Промойте рану из шприца. Если у вас нет шприца, возьмите ватный шарик и смочите его раствором для промывания раны. Нанесите дезинфицирующее средство. Решите, стоит ли перевязывать рану.


Article in English: Your cat might just be bored to tears cooped up in your house. If moving leaves are the closest thing to toys or prey in his environment, it should be no surprise when your cat is drawn to them. To best curb plant-damaging behavior, you need to provide your cat with healthier alternatives. Some breeds of cat are far more active than others, so you'll be the best judge of how much play your cat needs. As a general rule, though, it's best to play with your cat at least twice a day for 5-10 minutes each time. Although your cat will love the attention either way, don't let your play sessions turn into cuddle sessions. You need to get your cat excited and winded to prevent him from chomping on your plants.  Use toys that are on the end of a long string, so you can make your cat run from one end of the room to the other without exhausting yourself. Not all cats respond to laser pointers, but if your cat does, you're in luck! You can lounge on the couch and enjoy a snack while your cat runs all over the place trying to catch the little red dot! Your cat might get especially bored when there's nobody around to keep him company. Leaving toys out for him when he's alone gives him more constructive outlets for his boredom than plant-chewing.  Rotate the toys out so he doesn't get bored with the same ones day after day. Your cat will ignore a toy he's become too familiar with. However, if it reappears after a long absence, he'll be excited about it again.

Summary in Russian:

Поймите причины вредоносного для растений поведения кошки. Регулярно играйте с кошкой. Используйте игрушки, которые заставят кошку двигаться. Оставляйте кошке игрушки, когда уходите из дома.


Article in English: Your cat should be completely healthy before you begin feeding her a homemade diet. Take your cat to the veterinarian for a thorough examination. You should also show the diet and recipes to a certified animal nutritionist to make sure they provide all the nutrients your cat needs. The veterinarian can help you locate a certified animal nutritionist in your area or you can find one online. When you grind and freeze raw cat food, this reduces the amount of taurine available to the cat. You'll need to supplement this amino acid to prevent major eye and cardiac problems. Recognize that a taurine deficiency doesn't show up immediately. Instead, it will take a few years, but by then the damage may be irreversible. Ask the animal nutrition expert to recommend a specific dosage for your cat. Any time you handle raw food, you need to wash your hands frequently and safely store the meat. This is important to prevent salmonella poisoning. Always use fresh meat, never meat that looks like it's starting to go bad. This can increase the risk of disease.  Handling raw meat when pregnant can increase your risk for toxoplasmosis, a parasitic disease. Wash your hands frequently or wear gloves when handling meat.  If you're concerned about the nutrition of a raw diet, understand that no nutrients are lost by preparing raw food rather than cooking it for your pet. Depending on what meat you choose to use, you may have a hard time finding high-quality meat. While it might be easy to buy a whole chicken from your grocery store, you may need to seek out a local farmer or butcher to get organ meat. If you can only find whole chicken to use, only grind up and offer bones that are small. However, if you include bones that are too large, your cat will simply avoid them. Just make sure not to cook the bones, which can cause them to splinter and damage your cat's digestive system. Fortunately, pre-made mixes of ground raw meat are increasingly available in refrigerated and frozen sections of pet stores. All you need to do is thaw and...

Summary in Russian:

Обследуйте вашего кота. Подготовьте продукты. Заботьтесь о безопасности пищевых продуктов. Купите мясо.


Article in English: Your cat will always want to scratch on things, and if it doesn't know how to use a scratching post, it will use your furniture instead. Before bringing your cat inside, place a scratching post in a dry spot, near your cat's food. Give your cat at least a week to become accustomed to using a scratching post before bringing it inside. Before bringing your cat indoors, place a little box outside in a dry location. Fill the litter box with fine-grain, clumping litter. Give your cat approximately a week to get accustomed to the litter box before bringing it inside.  Make sure to clean the litter box every day. Outdoor cats tend to like to use clean areas to eliminate waste. If the litter box is not clean, they are likely not to use it. Put the litter box in a safe and quiet area. Otherwise, the cat might be too scared or hesitant to use it. Before bringing your cat indoors, you should be sure that it won't be bringing disease with it. If your cat hasn't already been microchipped, a process that allows it to be identified, your veterinarian should perform this procedure as well. A wild cat will also need to be vaccinated and neutered.  Before the cat is spayed or neutered, the vet should perform a test for Feline Leukemia Virus (FeLV). FeLV is highly infectious between cats and can be deadly if untreated. The vet will do two blood tests to see if your cat has this disease.  The vet should do a complete check-up of the cat. This includes checking for ear mites, fleas, lice, and other parasites. The cat should also be dewormed.

Summary in Russian:

Приучите кошку к когтеточке на улице. Приучайте кошку к лотку на улице. Покажите кошку ветеринару.


Article in English: Your cat will love the rhythmic, front-to-back motion of you brushing her coat. In addition to being a way to spoil your cat, brushing her coat serves several practical purposes: stimulating her skin, cleaning her fur, spreading natural oils throughout her coat, and preventing tangles.  If you have never brushed your cat before, keep the first session short (5 to 10 minutes). You can lengthen the amount of time as she becomes more comfortable with you brushing her.  Cats can have individual preferences with what type of brush they prefer, so you may have to try several types of brushes (e.g., bristle brushes, slicker brushes) to figure out which type your cat likes best.  Brush her when both of you are relaxed. If you’re stressed out, or if she’s feeling tense, the grooming session will not be enjoyable for either of you.  Short-haired cats require less brushing (once a week) than long-haired cats (once a day).  Be extra gentle when brushing her chest and belly. Cats enjoy their peace and quiet. Sharing some quiet time with her can be enjoyable and relaxing for the both of you. Try gently petting her when she is resting peacefully in your lap. Just be sure not to pet her belly—your cat may interpret this as an attack and respond by trying to swing at or bite you. Your cat loves to sleep! You can spoil her by providing her with comfortable places to sleep throughout your home. Ideally, these places should be in quiet areas of your home that do not have many distractions. Set up the sleeping area with comfortable bedding, such as a cat bed or mat. You can purchase these at your local pet store. Scratching is an important aspect of your cat’s overall health—it keeps her nails filed down, gives her exercise, and allows her to stretch her muscles. Giving her multiple areas where she can scratch will make your cat happy and can keep her busy when you are not able to play with her.  Consider purchasing scratching posts with different textures (sisal, corrugated cardboard, carpeted) and orientations (horizontal and...

Summary in Russian:

Введите в привычку ритуал расчесывания кошки. Устраивайте совместное тихое времяпрепровождение. Устройте для кошки много удобных лежанок в различных местах своего дома. Обеспечьте кошку несколькими когтеточками. Обеспечьте кошку большим количеством игрушек, с которыми она сможет играть. Творчески подойдите к организации игрового времени с кошкой. Создайте кошке интересные места для наблюдения. Периодически давайте кошке угощение.