Regardless of where you file your report, you need the same basic set-up. It’s best to do this immediately after the sighting so everything is fresh in your head. When it’s fresh, it’s more likely to be accurate. You'll use this information to file a report to specific agencies. Here's what to start with:  Number of witnesses (to be valid, there needs to be at least 1 other person) Time Location (if you live next to an Air Force base or other similar area, your report may be discarded) Number of objects seen Do ‘’not’’ include your personal information in the body of the report. It will have to be removed later. The more details you have, the more convincing your story will be (or the easier it will be to determine if it’s something else). Think back to experience. These are the aspects you should cover:  Lights (How many were there? Were they flashing or solid?) Color (Did the color ever change?) Brightness (Compare it to another object, if possible) Motion (How fast did it go? Did it move up and down? Back and forth? Smoothly or erratically?) Behavior (Did the object move or land, emit lights, sounds, or other objects?) Interactions with space (Did it engage with other aircraft in the vicinity, produce electrical or magnetic effects, such as a car engine stopping?) Trail, haze, etc. (Was there an aura or haze around the object, any cloud or smoke trails from the object?) Think of holding up an object at arm’s length to block the view of the UFO. Would you need a dime? A cookie? A plate? Something in between? This may be about as close as you can get. Think of the other objects around to determine how far away it was. Was it well above the trees? Hills? Power lines? Satellite towers? This can help you assess it's apparent distance. There are a few common standards currently known – does your experience fall in line with any of these shapes?   Saucer: there are three varieties – domed (stereotypical), lenticular (pistachio-shaped), and lenticular with dome  Hat: there are three varieties – conical hat, double...

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Незамедлительно запишите основную информацию вашего наблюдения НЛО. Опишите столько подробных сведений об объекте(ах), сколько возможно. Запишите приблизительный размер и расстояние, на котором он находится. Включите в ваш отчет сведения о форме корабля. Обратите внимание на погоду во время того, когда вы увидели НЛО. Приложите фотографии или видео. Примите к сведению любые препятствия, которые были у вас на пути. Напишите обо всем этом в своем отчете.


Regardless of whether or not you believe the rifle to be unloaded, you should go through the unloading process before attempting to measure the barrel.  Note that the measuring process is essentially the same for all rifles, including both bolt-action and semi-automatic rifles. There can be some differences in the unloading process, however. For a bolt-action rifle: Point the gun in a safe direction, supporting the barrel with your dominant hand. Click the bolt upward and back to open it, using your non-dominant hand. Look down into the chamber and into the magazine. If there is any ammo in the gun, carefully slide the bolt into the magazine until it ejects the cartridges.   For a semi-automatic rifle: Point the gun in a safe direction. Locate the magazine release latch at the rear of the magazine cover. Pull the latch back to drop the magazine open. The  cartridges inside the magazine should drop out of the bottom. The length of the barrel spans between the muzzle and the face of the bolt or breech face. Do not measure any portion of the barrel that extends behind the bolt or breech face.  Close the bolt by sliding it forward and down. Close the breech face by pushing the slide back and allowing it to snap back forward. Insert an appropriately sized dowel rod into the muzzle. Slide it into the barrel until it comes to a stop at the face of the bolt or the breech face. The diameter of the dowel should be smaller than the diameter of the gun barrel. Draw a line just above the muzzle, keeping your writing instrument as close to the muzzle as possible for a more accurate reading. Use a pencil, pen, or permanent marker for best results. Slide the dowel out of the barrel. Place the dowel in front of you and set the gun aside. When setting the gun aside, make sure that it is pointing in a safe direction. Using a tape measure or measuring stick, measure the distance between the line and the end of the dowel previously inside the barrel. The length of this section is the length of the gun barrel.

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Убедитесь, что оружие разряжено. Закройте затвор или канал затвора. Вставьте шкант в ствол. Сделайте отметку на шканте в соответствующем месте. Извлеките шкант. Измерьте длину.


Regardless of whether your hummus is homemade or from a store, you’ll need to freeze it in an airtight container. Use a spoon or a spatula to scrape all of the hummus from the bowl or package that it’s in. Press the hummus down into the corners of the airtight container to maximize the amount of hummus you can store.  Most types of Tupperware will seal airtight, as will generic brands of plastic food-storage containers. Avoid freezing your hummus in a plastic bag (i.e. a Ziploc), as the hummus could be crushed or jostled. Also avoid freezing hummus in a glass jar, as this could shatter if dropped from the freezer. Don’t completely pack the hummus to the top of the container you’ll be freezing it in. Due to the water content in the hummus, as it freezes, the dip will expand. If you were to fill each container completely, the freezing hummus would lift the lid off. For example, if you have enough hummus to completely fill two large plastic Tupperware, instead use three of the containers and leave an inch of space at the top of each. A thin coating of olive oil over the top of your hummus will help the dip retain its moisture and not dry out during freezing. You can pour the olive oil straight from the bottle. Alternately, if you’re concerned about pouring too much, you could pour from a measuring cup. You don’t need to measure the olive oil though, just pour enough for a thin layer of oil to form over the hummus. If your hummus were to dry out in the freezer, its consistency would become grainy and the hummus would taste badly freezer-burned.

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Переложите хумус в герметичный контейнер. Оставьте в контейнере свободное место. Слегка полейте хумус оливковым маслом.


Regardless of whether your mom is present in your life, your dad almost certainly has an understanding of periods.  It's possible that he learned about it in school. He might have some knowledge about it from women in his life, like his mom, sisters, aunts, and so forth. Some people communicate better in writing than in speaking, so use that to your advantage. Come up with an outline of what you want to tell him.  “Dad, you should know that I started my period.” “There's been a change in my life lately, and it's that I got my period.” “I felt uncomfortable telling you in person, and this feels easier to me.” “I was afraid it would get too awkward if I told you in person.” “I need feminine products, so can we go to the store?” “Can you give me money to buy pads?” “I need a pain reliever for the cramps I've got.” This could make talking about your period less uncomfortable and make it funnier.  “Aunt Flow” “Monthly visitor” “Red wave/red sea” “Crimson wave” He wants  to be able to help you, and he wants what is best for you.  “Thanks for understanding and supporting me, Dad.” “I appreciate that I could find a way to tell you about this.” “Dad, thank you for always being there for me.” You do not need to write him a long letter all about how you got your period. Keep it short and to the point, and use an appropriately-sized sheet of paper or card to do this. You want to make sure you tell him what is going on and what you need from him, which you planned in Step 2.  Use clear, legible handwriting so that your father can read your note. Start the note with a greeting such as “Dear Dad” or “Hi Dad.” End your note with a closing such as, “Love, Susie” or “Thank you, Morgan.” If you chose a small notecard for your note, it probably has an envelope. Otherwise, you can fold up your paper and slide it into a mailing envelope.  You can seal the envelope by licking it yourself, or you can use an envelope moistener or a damp sponge. On the front of the envelope, address your dad by writing, “Dad,” “Daddy,” or “Father.”...

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Имейте в виду, что ваш папа прекрасно знает, что такое менструация. Составьте краткий план того, что вы хотите сказать ему. Подумайте какое-нибудь кодовое слово, которым будете обозначать менструацию. Поблагодарите папу за поддержку и заботу. Возьмите листок бумаги или картонки. Напишите папе записку. Положите письмо в конверт и заклейте его. Оставьте записку для папы на видном месте, где он сразу же найдет ее. Следите за тем, чем занимается ваш отец, чтобы убедиться в том, что он прочитал вашу записку.


Regardless of which of the below methods you choose, getting your hair wet first is an important step.  Curls will look better in clean hair.  Use shampoo to make sure your hair is clean. When using conditioner, do not apply it to your scalp but instead focus on the ends of your hair.  This makes your hair lighter so that it is not weighted down.

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Вымойте волосы.


Regardless of who does the firing, your friend will probably feel hurt and embarrassed for losing the job and may say things out of anger to anyone who will listen. The fact that a friend is doing the firing, though, will obviously complicate the matter. If you don't want to lose the friendship, you need to go into the process understanding that your friend might blame you, and prepare to deal with that response. Imagine the worst or most hurtful thing your friend might throw at you in anger. Assume this will be said and don't take it personally. Consider writing a script and memorizing it. Stick to the script. Don't use the confrontation as the time to struggle for words. Lay out the course of action as succinctly and honestly as you possibly can. You need to lay out the case just as you would any other employee.  If a boss told you to fire your friend, it's ok to pass the buck. Present the reasons as honestly as possible for the firing and offer your sympathy to your friend. Even if you agree with your boss's rationale, it's probably not the time to voice it: "It's not my call to make. I wish it could be some other way, but my hands are tied."  If your friend has done something unethical or harmful for the company and it's your decision to terminate their employment for the good of the company, focus on the other employees to whom you owe as much as to your friend: "We go way back, and you're my friend, but it can't work this way. I have to think about all my other employees, too. If I don't listen to them, this business could fall apart."  If your friend is underperforming or unsuited to the role assigned, focus on the conversation as a favor and an opportunity to succeed elsewhere, rather than a failure: "I want to see somewhere you'll be happy and your talents can be used like they deserve to be used. I'm sorry that place can't be here." At least your friend doesn't have to be fired by a jerk who doesn't care about their feelings. Approach the task as an unfortunate opportunity to use your knowledge of...

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Предвидьте реакцию вашего друга. Запланируйте, что сказать. Воспринимайте это не как бремя, как возможность поддержать друга.


Regardless of your fear, you should always ensure the safety of yourself and those around you. There are things you can do to help control the safety of your surroundings.  Lock exterior doors and windows. Leave lights on at night, or use night lights. Keep a cell phone with you. Install an alarm system in your home. It is a reality that some areas are prone to violence. You must be diligent about creating a sense of safety for yourself. In addition to the items listed above there are things you can do to guard against violence:  Always walk with another person. Never walk alone. Avoid walking near dark areas, alleys and bushes. If you need to walk in the street be mindful of cars passing by as they may not see you. Wear reflective clothing if you are walking at night so you will be seen. Join neighborhood watch groups that focus on keeping your streets safe. You might make some friends and enjoy the experience of fighting crime. If you are approaching your car stick the individual keys on your keyring between your fingers, like a cat's claws. Position each facing out so you could use it as a weapon to defend yourself. Carry a loud alarm that you can set off in case someone approaches you against your will. Feeling physically vulnerable and defenseless can cause anxiety. Learning self-defense techniques may help you feel stronger and better able to protect yourself from possible dangers. Consider taking martial arts or kickboxing classes. Physical activity will help manage stress and build confidence. When you find yourself thinking about these fears, look for ways to think about something else. Obsessive thoughts only get worse if you let them. Distracting your own thoughts can help stop the cycle of anxiety that comes with overthinking your fears. Go for a walk or have a conversation with a friend to help refocus on something more pleasant. Read statistics about actual incidents of crime in your residential area. You will see that there are very few murders in your area when considering the size of the...

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Обеспечьте безопасность. Будьте на чеку, если вы живете в опасном районе. Научитесь постоять за себя. Измените образ мыслей. Занимайтесь самообразованием. Взгляните в лицо страху. Составьте план действий. Избавляйтесь от страхов. Давайте выход эмоциям. Важно понимать, когда ваш страх перерастает в фобию.


Regardless of your situation and reason for being single, it's important for you to identify what being single means to you, especially if you do see yourself in a relationship in the future. Practice not always needing another person's validation or understanding. Learn to be comfortable being alone, and practice loving and accepting yourself as a single person. Because you don't have to worry about another person's preferences or schedule, you can go where you want, when you want! You can take a day off of work to make a day trip to an unfamiliar city nearby, or perhaps a weekend trip in your own city, to explore freely. Being single also means you get to choose your destination. You don’t have to compromise or go somewhere you have no interest in being. The choice is all yours. If you’ve always wanted to live a vagabond’s life, now is your chance. After all, being a relationship might interfere with your desire to hop from campsite to campsite, or call the wilderness your home. This option is particularly great if you are young and love to travel. Living in a tent allows you to move about freely, without a house payment or rent, with only a few things to pack up before your next adventure. Being in a relationship typically requires you to share your decision-making with another person. This can mean that you are stuck in a job you don’t love in order to provide security or peace of mind for someone else. If you’re single, you just have to make sure you can take care of you, so leave that job you hate behind, and chase a position you’ll really love. If you do quit your job, make sure you have another job lined up first: being single and (unintentionally) homeless is not quite as freeing as being single and financially stable. Being in a relationship, while it can be wonderful, means sharing your time and life with another person. Being single, you do not have to worry about letting someone else know if you plan to be out for the evening, or you’re off to make a grocery store run in the early morning--or...

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Определите, что означает для вас быть одиноким. Отправляйтесь в незапланированное путешествие. Попробуйте жизнь в палатке (или аналогичном временном месте жительства). Поменяйте работу, если она вам не нравится. Помните о том, что все ваше время принадлежит только вам. Сосредоточьтесь на дружеских отношениях.


Register as a member using "yourblogname.com" as your username and post comments on related blogs This will drive traffic to your own blog.  Build links to your blog by posting comments on other blogs that have “dofollow” links which means that search engines will see those links. Don’t just hawk your blog in your comments! This can come across as selfish and spammy. Make your comments interesting and thoughtful. Remember, you’re making your first impression in the comment! If you’re a great writer with something to say, a guest post on another popular blog can be a helpful way to get your name out there. Check out some popular blogs in your genre and see if they have a guest post option. If you don’t see any information about guest posting, don’t despair. Read through the blog to see if there have been other guest posts. If there are, contact the blogger and explain who you are and what you’d like to write. If there aren’t, you can still contact the blogger to see if it’s something s/he would be interested in. Mentioning prominent figures in your area or genre can accomplish several things. It shows your readers you’re “in the know” about the important people in your field. It may also encourage the prominent figure to look at your blog, or even promote it to her/his own followers.  Don’t just name-drop. Make sure to incorporate these names in an organic, purposeful way. For example, if you were writing a post about mommy blogging, mention a blogger who has interested you, or whose blog you find amazing. Link, link, link! Link out blogs that you love in your own posts. Many bloggers track where their visits come from and may even visit (and link!) your blog in return. These days, if you’re not on social media, you’re missing out on major readership. Post a link to your latest article in your Twitter bio and ask for “retweets,” or link your content to your public Facebook page. Don’t just replicate the same content over and over, though. Use social media for quick, attention-grabbing posts and your blog for...

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Оставляйте комментарии в других блогах со схожей тематикой. Делайте гостевые записи в других блогах. Упоминайте имена известных людей. Используйте социальные сети. Устраивайте раздачу подарков. Привлекайте новых читателей с помощью прямого маркетинга. Оптимизируйте сайт для поисковых систем. Занимайтесь видеомаркетингом.


Register for the marathon and start training at least 6 months before race day. Even for experienced athletes, running a marathon requires lots of preparation, and proper training is a key part of injury prevention.  Keep in mind you should already have experience with long-distance running before attempting a marathon. Marathon training plans generally assume you already run 3 times per week and can run for around 10 miles (16 km) at a time. Specific requirements vary by race. In general, you need to be able to run a total of 15 to 25 miles (24 to 40 km) per week and have previously run 5K and 10K races. Some races also have minimum qualifying times.  If don’t regularly run long distances, check with your doctor before starting a new exercise routine. There are a variety of marathon training plans, but they share a few basic elements. To increase your stamina gradually and avoid injury, run 3 times per week with a rest day between each session. Do a long distance run just once a week, and focus on speed and pacing on the other days. For instance:  Tuesday: Run a total of 8 alternating 200 m to 400 m intervals at jogging and sprint speeds. Your target intensity for speed day is 80 to 100% of your max heart rate. Thursday: Run at a brisk, mid-tempo pace, starting at 3 miles (4.8 km) in the first week of training. Your target intensity is about 70% of your max heart rate. Saturday: Run a slow-tempo pace, starting at 10 miles (16 km) in the first week of training. For long run day, your target intensity is about 60% of your max heart rate. To calculate your max heart rate, subtract your age from 220. Wear a fitness monitor to keep track of your heart rate as you run. and cool down before and after your runs. Walk briskly or jog lightly for 5 to 10 minutes to get your body ready for exercise. After a run, walk or jog for another 5 to 10 minutes to ease your body back to a resting state. Warming up and cooling down can help prevent injury and leg cramps. Stretching your legs after a run can also help your muscles...

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Приступайте к тренировкам минимум за 16–24 недели до марафона. Устраивайте себе три беговые тренировки в неделю с чередующимся уровнем сложности. Не забывайте разогреваться и остывать до и после забегов. Увеличивайте преодолеваемое расстояние на 10%–20% в неделю на протяжении примерно 10 недель. Во время тренировочного периода запишитесь на участие в забегах на 5 км, 10 км и полумарафонскую дистанцию. Уменьшайте преодолеваемые расстояния на 25%–50% в неделю в течение последних трех недель.


Regrammer is an app that allows you to repost someone else's posts—both photos and videos—to your own Instagram feed. To download the app:  Open the App Store. Tap Search at the bottom-right corner. Type regrammer into the search bar at the top of the screen and tap Search. Tap GET next to "Regrammer." The app has a red and pink icon with two arrows and the letter "R" inside. Follow the on-screen instructions to download the app. It's a multicolored app that resembles a camera. If you're already logged into Instagram, doing this will take you to the home page. If you aren't logged into Instagram, type in your username (or phone number) and password and tap Login. Scroll through your home page feed to view recent posts, or tap the magnifying glass icon to search for a particular user. Only public photos and videos can be reposted with Regrammer. It's at the top-right corner of the post. It's near the middle of the menu. This copies the post's link to your clipboard. It's the pink and purple icon with the letter "R" surrounded by two white arrows. You'll find it on one of your home screens. The link to the post will automatically appear in the white text field. It's the blue button near the bottom of the screen. A preview will appear. If you're reposting a video, you can watch the preview by tapping the Play button at the center of the thumbnail. It's the blue icon containing a square made of two arrows. A menu will expand. It's at the bottom of the menu. This opens the video or photo in an Instagram window. It's at the bottom-right corner. This creates a new Instagram post containing the photo or video. Cropping is optional, but you can do it by placing two fingers on the screen and extending them away from each other to zoom in. When you're finished, tap Next at the top-right corner of the screen. Filters appear along the bottom of the screen. If you don't want to apply a filter, you can just tap Next at the top-right corner. You'll do so in the "Write a caption..." box near the top of the screen. This is a...

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Установите приложение Regrammer. Запустите приложение Instagram. Найдите нужное фото. Коснитесь…. Нажмите Копировать ссылку. Запустите Regrammer. Нажмите Preview (Просмотр). Нажмите Repost (Репост). Коснитесь Instagram. Нажмите Feed (Лента). Если хотите, обрежьте фотографию или видео и нажмите Далее. Выберите фильтр и коснитесь Далее. Введите подпись. Коснитесь Поделиться.


Regret is a critical way of thinking or feeling in which you blame yourself for things that happened. Productive regret can help you learn to change your behavior for the future. Unproductive regret, where you completely blame yourself, can create chronic stress which leads to health problems. Regret can be over things you have done or not done. For example, you could regret acting a certain way during an argument, or you may regret not taking a job offer. These may be different from person to person, but feelings of regret include: sadness, loss, remorse, anger, shame, and anxiety. Identify these feelings related to regret. For example, you may have the thought of a past deed and then you think about this event for the majority of the day. This can leave you feeling defeated and hopeless. You may think about what you did or said, or you may think about what you wished you had done differently to change your current situation. Constant rethinking and regretting can cause anxiety. This may lead to worrying about future decisions that you might regret later. Think about what's causing your regret. People can feel regretful for a number of reasons. Typical regretful experiences include:  Lifestyle: Many people regret moving to a different country or may wish they hadn't turned off a house offer. For example, you moved from Canada to Australia because you wanted a warmer life. But just months later, you have found it impossible to find work, have experienced life on the streets and feel homesick every single day. You wish you hadn't made the move down under. Work: People may regret not following a different career path and pursuing their dream jobs. Or they may regret turning down job offers or promotions. For example, you dread going into your office job everyday and frequently wish you had not turned down the opportunity to be a co-owner in your own business. Family: People may regret not settling disputes with a family member or friend, especially if the other person passed. Or they may regret not spending...

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Подумайте, что такое сожаление. Попробуйте понять свои чувства. Подумайте, откуда исходит ваше сожаление.


Regret, guilt, and fixation on the bad things that happened in your past can prevent you from moving forward in the present and into the future. You can no longer control the past, but you can prevent the past from controlling you.  Consider mistakes you made in the past that you don't want to repeat. Gather any practical lessons you can from those mistakes and let go of any theoretical fears surrounding those mistakes. For instance, a child may burn himself by touching a hot stove and thereby learn not to touch other hot stoves, but that experience does not need to prevent that child from touching and exploring other parts of his world. Past interactions with people can cause you to develop grudges against them, but grudges also drain you of your own energy and resources and ultimately hold you back. Your life is yours to live. Others may offer guidance and advice. Some of this can be helpful, and some of it can be hurtful. Regardless, you need to make decisions based on your own desires and ideas without worrying about what others expect of you.  Keep in mind that even the people closest to you have a limited understanding of who you are at the core. When you pursue a goal, some may criticize you if it does not fall in line with the things they view as important. For instance, your new passion may not make much money, so someone who values money as a high priority will likely view it as a waste of time. Remember that your values and others' values are not always the same, so running your life according to another's values will not bring satisfaction to your own life. Failing to make a choice is a choice in itself. Train yourself to be a more decisive person. If you cling to your indecisiveness, you will continue to doubt yourself at the most crucial moments. Right now. You have an indefinite number of “tomorrows” to deal with, and telling yourself that you will start doing something “tomorrow” can quickly become a habit. Stop putting things off and start doing them immediately. Think of it this way: you may...

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Избавьтесь от проблем и неурядиц прошлого. Не поддавайтесь контролю со стороны других людей. Избавьтесь от нерешительности. Прекратите откладывать на потом. Прекратите убегать. Прекратите придумывать оправдания. Сократите необходимсоть объяснять. Осознайте и избавьтесь от страхов.


Regular bathing is important for keeping your bird healthy and free of disease. If lovebirds are not bathed, their feathers can get ragged or dirty.  Use a fine mist sprayer filled with water to shower your lovebird. Spray lightly a foot or two above your bird so the water droplets drift down like rain. Do this a few times so your lovebird gets used to the “rain” and starts to preen and groom herself. Some birds love to bathe and will happily hop into a small ceramic dish filled with water. Your bird may also splash around in the water for several minutes. After each bath, make sure you give your bird a quick dry with a small towel and keep her in a warm room so she doesn’t get chilled or catch a cold. This is not a required part of grooming your bird but will help to tame her. Wing-trims will also keep your bird from flying into ceiling fans, windows, and other potential hazards. Wing clipping is controversial, because clipping the wings alters the bird's flight which leads to "crash landings" and damage to the brisket area. It has largely gone out of vogue now, in favor of making rooms bird-safe and training the bird to come when called.  If you are uncomfortable clipping your bird’s wings yourself, you can talk to your vet about getting your bird’s wings clipped by a qualified professional. If you opt to do it yourself, you should have a trained professional clip your lovebird's wings for the first time so you can observe her as she trims. She should hold your bird in one hand while trimming with the other hand.  She should only trim the first five to six primary flight feathers first. No cuts should be made high up on these long feathers. There are two layers of short feather that lay on top of your bird's longer flight feathers. The short feathers should not be cut during the trim. Instead, the professional groomer should trim about a quarter inch below them, only cutting the primaries. She should follow the angle of the upper, overlaying feathers so the trimmed wings rest nicely against your bird's body...

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Раз в неделю устраивайте птице купание. После купания вытирайте питомца и держите его в теплой комнате. Определитесь с тем, будете ли вы подрезать неразлучнику крылья каждые несколько недель. Обеспечьте птицу безопасными игрушками или изготовьте их самостоятельно. Мойте руки до и после общения с птицей. Ежедневно выпускайте птицу из клетки, чтобы поиграть с ней. Приучите птицу по команде садиться на жердочку или игрушку. В присутствии птицы говорите тихо и двигайтесь медленно. Регулярно показывайте птицу ветеринару.


Regular bathing kills the bacteria that causes body odor and clears away any visible dirt on your skin. Wash yourself once a day with warm water, a washcloth or loofah, and gentle soap. Choose soaps that advertise as fragrance-free or are suitable for sensitive skin to reduce any dryness or irritation.  Always shower after exercising or sweating, even if you’ve already showered that day. Some people find that shaving their underarms while showering helps reduce body odor. Brush your hair at least once a day to remove dandruff and distribute your hair’s natural oils.  Additionally, only wash your hair 2-3 times a week, using a hairband or shower cap to keep your hair dry while you bathe. This will help your hair stay soft and healthy. Choose a shampoo that addresses any hair concerns you have. For example:  Treat dandruff with dandruff shampoos. If your hair is dry and brittle, choose a gentle, conditioning shampoo. If your color your hair, use a color safe, sulfite-free shampoo. Brush your teeth at least twice a day with a fluoride toothpaste. This will remove plaque and food debris that cause bad breath and cavities. Additionally, floss your teeth once a day to keep your gums healthy. Replace your toothbrush every three to four months to avoid a buildup of harmful bacteria. Keep your nails clean and trimmed to avoid nail funguses or bacteria buildup. Wash your hands often, paying special attention to remove any dirt under the nail bed. Next, use sharp manicure scissors or nail clippers to keep your nails trimmed. If your nails are short, they won’t be able to harbor any debris or bacteria. Talk to your doctor if you notice a change in nail color, curling nails, bleeding, or a separation of the nail from the surrounding skin. This could be a sign of a fungal infection.

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Мойтесь каждый день. Ухаживайте за своими волосами. Соблюдайте здоровье полости рта. Ухаживайте за ногтями.


Regular brushing will remove loose hairs, dirt, and external parasites. It will also help spread natural oils produced by your cat’s skin throughout its fur. This will increase the overall shininess and sleekness of your cat’s coat.  Brushing your cat frequently will also reduce the amount of fur that it swallows when grooming itself, thus reducing the number of hairballs it produces. Begin grooming your cat at a young age so that it will get accustomed to it.  Professional cat-grooming services may also be available in your area. Prices for these services can vary widely. Long-haired varieties of cats will need more frequent brushing than short-haired varieties. Long-haired cats will need to be brushed once every few days, while short-haired cats may only need grooming once a week. Other experts suggest brushing long-haired cats for at least 15 minutes per day. To brush your cat well, you will need a quality general brush, a steel comb, and a rubber or bristle brush. All of these should be versions designed specifically for cats. Optionally, a fine chamois or washcloth can be used to wipe your cat after brushing. This will remove any remaining hairs and improve the shine of your cat’s coat. Starting with the general brush, stroke your cat’s fur softly, working from head to tail. Next, use the steel comb the same way. This will help remove any dirt and debris. Finally, use a bristle or rubber brush, which will remove any loose hairs.  If your cat’s fur has any tangles, carefully work those out before brushing its whole coat. If you wish, wipe your cat with a chamois or washcloth after brushing to maximize the shine of its coat.  Make sure to be gentle on your cat’s sensitive areas, such as its belly. To brush the tail of a long-haired cat, make a part down the middle and brush fur to either side.

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Чистите шерсть, чтобы улучшить ее внешний вид. Определите, как часто вашему питомцу требуется расчесывание. Запаситесь всем необходимым. Аккуратно расчешите своего питомца.


Regular cleaning can remove existing algae from your birdbath and prevent the build up of new algae. To clean your bird bath, start by removing all the water and discarding it. You will need to replace it with new water when you're done. You will need a small scrub brush to clean out your bird bath. In most cases, it is unnecessary to use cleaner. However, if your birdbath is very soiled or dirty, use a mild detergent. Clean the bottom of the bird bath and the sides, scrubbing off any dirt, debris, or visible algae. It's best to use a hose to rinse off your birdbath, especially if you used detergent. Hose down the inside of your bird bath until all soap residue is gone. It is very important to be thorough about rinsing a bird bath. Birds are very vulnerable to detergents and it can be harmful for birds if there's detergent left in the bird bath. Once you're done, you can refill your birdbath.  Use fresh, clean water to refill the bath.

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Вылейте старую воду. Помойте купалку для птиц жесткой щеткой. Сполосните купалку для птиц. Налейте в купалку свежую воду.


Regular cleaning is the best way to speed up the healing process after receiving a piercing. This will reduce the amount of time that your belly button is tender and easily irritated. Regular cleaning will also help prevent serious irritants such as infection.  After washing your hands with soap and warm water, use a Q-tip or cotton ball dipped in saline solution or mild antibacterial soap to wash both holes made by the piercing, as well as your belly button. Gently rotate your piercing about four times around after washing. To make your own  saline solution, mix a half a teaspoon of salt into a cup of warm water. Continue washing your piercing and the surrounding area once or twice daily until the redness, swelling, and discharge that normally follow a belly button piercing subside. Once the belly button piercing has healed, it’s still important to wash it regularly.  Showering is the recommended method of washing, as bathtubs can harbor bacteria that may infect your piercing.  Do not use a washcloth or loofah to clean your belly button piercing. These can harbor bacteria and may pull or otherwise irritate your piercing. Use a gentle soap to wash both holes of your piercing, as well as your belly button and the surrounding area. Allow water from the shower to simply wash the soap away. One common irritant and potential source of infection for belly button piercings is bodily fluid. This includes your own or other people’s fluids.  Avoid getting saliva, sweat, and any other bodily fluid on or around your belly button piercing. When you sweat, be sure to wash your belly button piercing at your earliest convenience. Do not get in a pool, hot tub, or natural body or water while your belly button piercing is healing or infected. Even a clean, well-maintained, and chemically-treated pool may still contain bacteria that can cause an infection or prolong healing. After receiving your piercing, the professional that gave it to you will direct you on how to properly clean the piercing and help it heal. Be sure to...

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Чистите пирсинг ежедневно. Мойте пирсинг каждый раз, как принимаете душ. Не позволяйте телесным жидкостям касаться пирсинга. Не погружайтесь в воду. Чистите пирсинг согласно указаниям.


Regular daily brushing is crucial for maintaining good dental health and it may also help to reverse the decay process. Make sure that you brush your teeth at least twice per day, such as in the morning and before you go to bed.  Choose a toothpaste that contains fluoride. Fluoride is necessary for remineralizing teeth and reversing tooth decay. It can also help to protect your teeth from future decay.  Use a soft bristle toothbrush. Hard-bristled toothbrushes can damage your teeth and gums.  Brush all surfaces of your teeth (front, back, and tops). Use short, swift strokes as you brush your teeth. You should spend about two minutes brushing, and for a better action you can also leave the toothpaste in your mouth for the next two minutes before rinsing so fluoride can remineralize your enamel. Flossing is important because a toothbrush does not clean between your teeth, but bacteria often hides between your teeth and causes tooth decay. That is why you need to floss between your teeth at least once per day as well.  To floss your teeth, wrap and 18 inch piece of floss around each of your index fingers. Then, use the floss to clean between all of your teeth. As you floss your teeth, try to rub the floss up and down the sides of your teeth to pull out any remaining plaque underneath your gums. Do not just move the floss back and forth. Try using a water flosser if you have trouble using floss. For people who have braces or other dental work that gets in the way, a water flosser can be a useful tool for cleaning between your teeth using the pressure of water to stimulate the blood flow in the gums for better protection against bacteria. Mouthwash can help to reduce decay causing kill bacteria inside of your mouth, so it is a great addition to your dental hygiene routine. Some mouthwashes also contain fluoride, so they can help to strengthen your teeth as well.  To use mouthwash, pour the recommended amount into the cap (usually about 30 mL) and then swish the amount in your mouth for about one minute. After you...

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Чистите зубы дважды в день. Чистите зубы нитью раз в день. Используйте ополаскиватель для рта. Регулярно записывайтесь на сеанс чистки к стоматологу.


Regular exercise can reduce blood pressure and also reduce blood sugar, “bad” fats, and cholesterol, as well as help you reduce excess weight. – All of these are factors that have been indirectly linked to the hardening of arteries. Regular exercise will also help you to strengthen your heart muscle and improve your overall health. You should aim for at least 2 hours and 30 minutes of moderate aerobic exercise each week or 1 hour and 15 minutes of intense exercise. The more active you are, the more you will benefit. Participate in aerobic exercise for at least ten minutes at a time spread throughout the week.  Plan to do exercises that will elevate your heart rate and oxygen use but that you can sustain at low or moderate intensity for an extended period. Some exercises that fit this recommendation are walking, running, swimming, cycling, jumping rope, or rowing.  Experts also recommend two to three 20-30 minute weight training sessions every week, in addition to cardio. Weight training builds lean muscle mass and is part of a healthy workout regimen. The Mayo Clinic suggests that you go at your own pace. If you are not currently exercising, start gradually by walking and performing other low-impact activities that you feel comfortable doing. Give yourself plenty of time to warm up and then gently increase the intensity. As your stamina increases, gradually lengthen the amount of time that you exercise to 30 to 60 minutes each session. Listen to your body, as well and stop if you feel pain, nausea, dizziness, or shortness of breath. Plan your week in order to fit in exercise. If finding time is hard, try to work exercise into your daily routine. Walk to work or to run errands, for example, take the stairs rather than the elevator, or watch your favorite TV shows while on a treadmill. Exercise partners can hold you accountable and create a more social atmosphere. By joining a group such as aerobics, a sports league, or another structured program you may get more enjoyment out of exercise.

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Приступите к регулярным тренировкам. Начинайте с небольших нагрузок. Придерживайтесь заведенного распорядка.


Regular exercise improves blood flow to the brain and can keep thinking and memory skills intact. Being active also helps to decrease cholesterol and blood pressure - two health issues that increase your risk for Alzheimer's. An ideal goal is to do a combination of cardiovascular exercise (i.e. getting sweaty and getting your heart rate up) and strength training to build muscle. Walking and swimming are great for those new to exercise.  Aim for 30 minutes of cardio five times per week. This is the President’s Recommendation for physical fitness. Swim, run, do an at-home exercise tape – whatever gets your blood pumping.  For those less in shape, even 40 minutes of brisk walking three times per week can be of benefit.  Talk to your healthcare provider about any medical conditions before starting a new exercise plan. There is a diet that may be designed to promote a healthy brain: the MIND Diet. The MIND Diet combines a Mediterranean diet and the DASH diet (for lowering cholesterol). The ten best brain foods in the MIND Diet are green leafy vegetables, any other vegetables, nuts (walnuts, almonds and hazelnuts are the best choices), berries (especially blueberries), beans, whole grains, fish, poultry, olive oil, and red wine. This is a great diet for your body, too, since it can also help lower blood pressure and cholesterol.  The top five foods to avoid are: Red meats, butter and margarine, cheese, pastries and sweets (sugar), and fried or fast food.  Fish contains omega-3s, which are great for brain health. Eating fish one or more times per week may reduce your risk of Alzheimer’s by up to 60%. Vegetarian options high in omega-3s are chia and flax seeds.  Red grapes contain a compound, resveratrol, that may help protect the brain. Limited consumption of red wine may be beneficial. As with any alcohol, drink only in moderation (e.g. one glass daily maximum). Red grape juice is a good alternative. Your goal Total Cholesterol should be under 200 mg/dL, and LDLs (or “bad” cholesterol) below 100 mg/dL. However,...

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Занимайтесь спортом 3–5 раз в неделю. Придерживайтесь полезного для мозга рациона питания. Не тяните с визитом к врачу, чтобы он проверил ваше кровяное давление и уровень холестерина. Следите за уровнем сахара в крови. Понизьте риск сердечно-сосудистых заболеваний и атеросклероза. Бросьте курить Пейте больше чая.


Regular exercise is important for overall joint health and can improve joint fluid’s lubricating and cushioning properties. If you have a history of medical issues or aren’t already active, ask your doctor for advice about safely starting a new exercise routine. Start with small periods of activity, such as 5 minutes a few times per day. If you have joint issues, you’ll likely experience discomfort or stiffness for the first few weeks. Try to stay active on good days, or when you feel less pain, and take it easy on bad days. Stop exercising and talk to your doctor if you experience sharp, progressively worsening pain during or after exercise. Walking, low-speed cycling, dancing, and other forms of light aerobic exercise are your best options if you have joint issues. Increase your physical activity gradually, and try to work your way up to 2 hours and 30 minutes of light aerobic exercise per week. If you can do so without risking injury, you could also try jogging, running, and cycling at higher speeds. and stretching routines. Regular flexibility exercises are especially important if you have arthritis or other joint issues. Look for a local yoga class for beginners or for your age group. Do light stretches every day to improve your joints’ overall health and ranges of motion.  When you stretch, don’t force yourself to push past your natural range of motion. Try to hold a stretch for 10 to 30 seconds, but don’t overdo it. Stop stretching if you experience sharp pain or feel strained. If you have an injury, don’t stretch without consulting a physical therapist or another medical professional. Leg strengthening workouts, such as squats and lunges, are good for your knees, hips, and lower back. If you have elbow or shoulder joint issues, try weightlifting exercises, such as biceps curls and shoulder presses. Be sure to discuss strengthening exercises with your doctor first. If you’re just starting out, it’s best to take an exercise class or join a gym. Having an instructor or trainer present can help reduce the...

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Прежде чем начинать новый комплекс физических упражнений, посоветуйтесь с врачом. Начните с малого и адаптируйте упражнения, если они вызывают боль. Займитесь щадящими аэробными упражнениями. Попробуйте заняться йогой и растяжкой. По возможности займитесь силовыми упражнениями. Займитесь плаванием, особенно если во время других упражнений вы испытываете боль.


Regular haircuts are especially important to those with fine hair because their hair is more prone to breakage and split ends. At minimum try to get a haircut every three months. Ideally, aim for a small trim every six to eight weeks weeks. If you have long hair, ask your hairdresser to give you a haircut with layers. Layering your hair makes it appear fuller and more voluminous. For women, short hairstyles like bobs are also very flattering for fine hair types because they make your hair less weighed down and flat. Ask your hairstylist what style would work best for you. If you have long hair, sleep with your hair in a bun or ponytail. All the tossing and turning that you do during the night can cause your hair to get tangled. Untangling your hair in the morning is not only a pain, but it can also damage fine and brittle strands. Before going to bed, brush your hair and put it up to save yourself the headache of untangling stubborn knots. Even if you sleep with your hair up, you may still wake up to find knots in your hair. One solution to this is buying satin pillowcases. Hair glides more easily against satin than it does against cotton, creating less friction and reducing the chance of knots.

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Регулярно подстригайтесь. Стрижка «каскад». Спите с завязанными наверх волосами. Купите наволочки из сатина.


Regular inclusion of basic yogic techniques have been shown to improve attention and decrease impulsivity. Schoolchildren who are taught to do daily sun salutations, and regulated breathing activities demonstrate better sustained attention. The benefits increase when yoga is done in different settings. For instance, if you’re getting ready to go shopping, take a few moments before entering the store to do yogic breathing. At home, do a sun salutation before grabbing junk food to snack on. Exercise, particularly aerobic exercise, will help you be less impulsive in a number of ways. Exercise lifts your mood, and decreases feelings of stress and anxiety.  In addition, exercise keeps a person’s attention actively engaged. If you’re more likely to act impulsively out of boredom or frustration, you can put this energy to better use through exercise. Research suggests that 40 minutes per day of aerobic activity improved executive functioning in overweight kids. All ages will benefit from increased exercise. Becoming aware of your feelings, and learning to connect your impulsiveness to your thoughts, emotions and urges will help you better control your actions. Mindfulness helps by allowing you some distance from your impulses, offering you the opportunity to choose to act upon your impulses or not.  When you notice an urge, articulate that urge mentally to yourself before acting on it. For example, “I am angry that my partner just said that, and I want to criticize her.” Follow this with a more constructive response, such as, “I can try to calm down.” Mindfulness means to focus on what’s going on inside yourself, and it may take time to notice what’s going on in your body before you act impulsively rather than afterwards. When your impulsivity is based in anxiety, you can help yourself by spending time with people you trust. Making sure to have people in your life with whom you can share things you’re concerned about may help ease your anxiety, and decrease your impulsiveness.  You might consider talking with a...

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Начните практиковать йогу. Тренируйтесь ежедневно. Узнайте больше о том, как выработать осознание своих чувств. Поговорите с людьми, которым вы доверяете. Попросите друга помочь вам приучить себя быть ответственным. Осознайте, как импульсивность влияет на вашу жизнь. Занимайтесь медитацией. Узнайте, что такое когнитивно-поведенческая терапия.


Regular physical activity improves colon function and can lessen symptoms of IBS.  If you have an outdoor cat, he might get a lot of exercise playing and running outside. Make sure he's going outdoors a few times a week. If weather, such as rain or snow, prohibits him from getting outside make sure you replace his outdoor exercise with indoor exercise that day. Cats, unlike dogs, are generally not walked. The bulk of physical activity therefore comes in the form of indoor play. You should provide your cat with a variety of toys and throw, pull, or dangle them for him each day to engage his interest. Aim for 15 to 20 minutes of play a day. If your cat is higher energy, and doesn't seem tired out at the end of 20 minutes, play with him until he loses interest.  If your cat is good with other animals, you might consider getting another cat. Cats tend to be more physically active when they live in groups as they run and play with one another. However, if your cat has past behavioral issues related to other animals, another pet could cause stress. Stress is linked to IBS flare-ups. Cats with IBS may experience flare-ups related to stress. Managing stress in your cat's life is important to reduce IBS symptoms.  Make sure your cat has access to a safe, private spot in your home. Cats might want to retreat from noise, especially if you have guests over, and they'll crave hiding spots like closets, cabinets, and kitty condos.  Minimize changes to routine, such as feeding and sleeping times. If changes are necessary, ease your cat into transitions. If you move, for example, get your cat used to his carrying crate before you have to transport him in a new location.  Always keep your litter box clean. Dirty living conditions bother cats, so excessive urine and fecal matter in a litter box can cause stress. Scoop out clumps of litter on a daily basis and once a week dump the existing litter and replace it with a clean, fresh batch. IBS is not a curable disease. Cats who suffer from IBS will have flare-ups their entire...

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Следите за тем, чтобы ваш питомец не вел малоподвижный образ жизни. Старайтесь, чтобы ваш питомец не испытывал стресс. Ознакомьтесь с долгосрочным прогнозом.


Regular physical activity is important for good health and longevity. Plus, engaging in exercise releases “feel-good” chemicals into the brain called endorphins, helping to lift your mood and clear your thinking. If you have a moment of alone time to spare, get your body moving. In addition to boosting your mood, exercise also enhances energy, fights disease, improves sleep quality, and helps you manage weight. Go for a walk/run with your dog. Hike through the local woods. Ride your bike to the farmer’s market on weekends. Sometimes, you may be so over-engaged with those around you that you do not allow yourself time to properly rest. Napping too late in the day can interfere with your nighttime rest, but as long as you time it right, your nap can provide much needed energy and restoration. Just keep your naps to a short period of time (say, 20-30 minutes) and several hours before you were planning to go to bed at night. When you’re not surrounded by family or friends, you may get a special opportunity to catch up on chores that need completing. If you are faced with long bouts of solitude, make a list of projects you have wanted to get done, and start moving through the list. This will make your periods of solitude productive and also help the time go by faster. Truth is, some people schedule activities and events for nearly every second of every day. This pursuit of “busyness” can make it seem as if you are being productive when, in reality, you are not. Some people believe downtime is a sign of weakness or not trying hard enough, so they aim to stay busy.  Be mindful that downtime can be incredibly positive when it is used for self-soothing and restoring activities. However, if you are using your downtime for mindless activities or distractions, you could be adding to your stress rather than relieving it. Assess the things you do during alone time and see if they have a positive benefit or are simply distractions until you are around others again.

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Занимайтесь физкультурой. Вздремните. Завершите домашние дела. Бездельничайте.


Regular rainfall is usually sufficient, but if the season is a dry one, water the chickpeas twice a week during the flowering and pod formation stages.  Avoid "overhead" watering. Water can get on the flowers and pods, causing them to break off prematurely. Pouring water over the plant can also invite mildew to develop. When you water the chickpeas, water them directly at the soil level. Once the pods mature and the plant begins to die back on its own, cut back on watering the plant. Once every one to two weeks should suffice. Doing so encourages the drying process, which you'll want to the plant to go through before the harvest. Once the weather warms up, you should add a light coat of mulch around the stems. Doing so can retain an adequate amount of soil moisture, which is especially important if your plants are receiving full sun. Mulch can also help prevent weeds from invading the plant bed. You can add a little aged compost or similar organic material to the soil around the chickpeas mid-season. As before, though, you should avoid adding nitrogen-rich fertilizers. Chickpeas work with microorganisms in the soil to produce their own nitrogen, so they receive all the nitrogen they really need. Any excess nitrogen will cause the leaves to grow bushier and may dampen the eventual yield. When removing weeds or adding anything to the soil, you need to work carefully to avoid disturbing the plant's root system. The root system of a chickpea plant is quite shallow, so working too close to the base of the plant can cause damage to its roots. You should also avoid handling the plants when they are wet since doing so can cause fungus spores to spread quickly. Chickpeas are vulnerable to attacks by a range of different pests. You should avoid pre-treating the plant for pests, though, and instead wait until you spot pests before taking action against them.  Adult aphids, leafhoppers, and mites can be controlled with a blast of water from the hose or insecticidal soap. After noticing adult pests, look for eggs and...

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Поливайте регулярно. Мульчируйте по мере необходимости. Удобряйте с осторожностью. Осторожно обращайтесь с нутом. Справляйтесь с вредителями, когда видите их. Следите за признаками болезни.


Regular salt water soaks can promote healing and prevent infection. You may get salt water solution from your piercer or buy a sterile saline spray at your local drugstore. You can also put 1/8 teaspoon (1.34 g) of salt into 8 fluid ounces (240 mL) of water and mix them thoroughly.  Submerge the piercing directly in the mixture or apply the soak with a clean washcloth or paper towel by gently holding it to your piercing for a few minutes at a time. Apply the soak for 5 to 6 minutes. Do this twice a day for about a month or until your piercing is fully healed. Swimming after a piercing is a bad idea. Chlorine from pool water, and contaminants from open water, can irritate a piercing and cause infection. Refrain from swimming until your piercing is fully healed. You should also avoid soaking in bathtubs or hot tubs. Keep foreign objects away from the pierced area while you wait for it to heal. Do not, for example, wear a hat if you have an eyebrow piercing. You should always be aware of your hair if it's longer. Keep long hair from touching the piercing. You may have to pull your hair back more often as the piercing heals.  Avoid sleeping on the side of your body where the piercing is. Bacteria from your pillow can cause an infection. If you have something like a navel piercing, talk to your piercer on how to best protect it. You may have to wear gauze over the piercing or loose-fitting clothing.

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Замачивайте пирсинг в соленой воде. Не плавайте. Смотрите, чтобы ничего не касалось раны.


Regular screenings increase your chance of being diagnosed with cancer early, which means the disease will have less of a chance to spread and there will probably be more treatment options available than there would be if the disease were discovered later. Many screenings are offered for free or for low costs at clinics around the country, so do some research to find out what's available near you. The CDC recommends screenings for breast, cervical, colorectal, lung, prostate, skin, and ovarian cancers. The screenings you need will depend on your age, gender, family history, and other risk factors. Talk to a doctor or read the CDC's recommendations to determine which screenings you should get. Check local public health departments, community health centers, and free clinics to see if they offer free or low-cost vaccinations to people without insurance.  Even adults require a tetanus-diphtheria booster every 10 years.  The federal government's Vaccines for Children program is a great option for uninsured individuals under the age of 19 who need vaccines.  If you can't find a clinic that offers the vaccine you need at an affordable cost, check with the manufacturer of the vaccine to see if they offer any assistance to uninsured individuals. In the United States, the Health Resources and Services Administration (HRSA) maintains a database of health centers where you can obtain subsidized medical treatment. These centers provide check-ups and preventive care, treatment for illness, prenatal care, immunizations, dental care, and mental health services.  There are nearly 150 medical centers around the United States that are required by the federal government to provide free or reduced-cost services to those who meet certain income restrictions and are unable to pay for treatment. These facilities are known as Hill-Burton facilities.  Attending to your mental health is just as important as attending to your physical health. If you are unable to find a federally supported health center that will offer you the mental...

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Пройдите проверку на рак. Делайте прививки своевременно. Найдите центр здравоохранения федерального подчинения. Получите помощь в оплате рецептов. Получите стоматологические услуги по умеренной цене. Обратитесь в некоммерческую организацию. Выясните, попадаете ли вы под условия правительственных льгот.


Regular sized wine and spirits bottle of approximately 750 milliliters (25.4  fl oz) work best. Purchasing enough bottles to decorate a bottle tree can be very expensive, so try to reuse as many as you can. You can even make a recycling drive for old glass bottles. In the folklore associated with bottle trees, blue is the best color for deterring spirits. Sky vodka bottles can be combined with almost any other color of bottle for a multi-colored bottle tree. Unless you want to advertise your favorite drink, you can remove the labels by soaking them in a mixture of vinegar and water. Remove stubborn labels with Goo Gone, or a similar orange cleaner. The place where the label was may be sticky so  you should clean it thoroughly until the glue is completely gone.

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Начните собирать бутылки для бутылочного дерева. Отдавайте предпочтение голубым бутылкам. Удалите этикетки.


Regular street craps is played with two dice, which are used by a single player in each game, though the game can be played by any number of onlookers.  Players will first roll the dice to determine who will roll for that particular game, and then all the participants will place bets on whether or not the person rolling will "pass" on the first roll (by rolling a 7 or 11), or "crap out" (by rolling a 2, 3, or a 12). If one of those values is reached on the first roll, the game is over and the bets are distributed accordingly. The player shooting the dice is the first to bet and the other players must at least match his bet before the game can continue. If the bet cannot be matched, the shooter can either lower the bet to accommodate the other players, or handicap the odds. Once the shooter's bet has been matched, the other players may place side bets. You'll make the learning curve a lot shorter if you don't have to ask for clarification every time someone says something about the "come-out" or the point. Learn the basic vocab and you'll be rolling soon enough:   The shooter is the player who rolls the dice, and will be a different player for each game  The come out is the initial roll To pass is to roll a 7 or 11 on the come out roll To crap is to roll a 2, 3, or 12 on the come out roll  The point is any value between 4 and 10 rolled on the come out To seven out is to roll a seven before rolling the point In casino craps, obviously, the biggest difference is that you've got an elaborate table on which to place bets, as well as a banker controlling both the money and the action, and James Bond lookalikes are wandering around ordering elaborate drinks. In street craps, the betting is less formalized, and you're probably rolling dice against a brick wall, though the principles of the game are basically the same. Because no one is watching the action, make sure that the piles stay even throughout the game and the tokens or money are distributed fairly. Tempers can flare if you don't take the game seriously and...

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Обучитесь основам. Выучите термины. Поймите разницу между уличным крэпсом и казино крэпсом. Изучите вопросы правомерности.


Regular treatments (perhaps monthly) from a chiropractor or osteopath is not only effective for spinal pain, but it may also keep you better aligned. Chiropractors use a type of physical manipulation called spinal adjustments, which attempts to realign or unjam the small facet joints of the spine. Spinal adjusting can't reverse a scoliosis, but it can be important for maintaining normal spinal curvatures — especially following significant spinal trauma such as whiplash from a car accident.  Adjustment of a spinal joint may result in a popping sound — the same as when you “crack” your knuckles. The noise is caused by the change of pressure within the joint, which results in gas bubbles being released. There is usually minimal, if any, discomfort involved with spinal adjustments. Get a back, shoulder, and/or neck massage from someone qualified to do so. Massage reduces muscle tension, which may be helpful for spinal alignment if you have tight muscles surrounding or attached to your spinal column and pulling on it. Massage is also effective for reducing stress, which is often a factor in developing poor posture, especially of the upper body.  Massage can squeeze lactic acid, toxins and compounds that cause inflammation out of muscles and other soft tissues and into your bloodstream, so always drinks lots of water in order to flush them out of your body. Some massage therapists practice reflexology, which is the stimulation of parts of the foot to improve health. Ask your therapist to stimulate the points that are related to spinal health. A physical therapist can show you specific and tailored stretches and strengthening exercises for your spine designed to keep your spine from deviating from being straight, and if need be, treat your spinal muscles with therapeutic treatments such as therapeutic ultrasound or electronic muscle stimulation. Exercises targeting the back extensors, neck flexors and pelvic muscles are crucial for good posture.  Progressive resistance training with weights can halt or reverse bone...

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Обратитесь к мануальному терапевту. Запишитесь на прием к массажисту. Обратитесь к физиотерапии. Получите рецепт на лекарства. Подумайте о хирургическом вмешательстве.


Regular usage of hard water can lead to dry, irritated skin. Combat this effect right after showering, bathing, or washing your face by moisturizing right away. Use a facial moisturizer and rich body lotion, and apply generously.  A non-alcohol toner can also be used after washing to remove traces of minerals and heavy metals. Warm coconut oil can also be used as an intensive body moisturizer. Hard water may leave mineral deposits in your hair and on your scalp, leaving it dry. Counteract this effect by purchasing a chelating shampoo, which contains an ingredient that bonds with the minerals in hard water and helps to rinse them away. Look for a shampoo (in pharmacies, beauty supply stores, or online) that contain “EDTA”, or Ethylene Diamine Tetra Acetate. Consider switching to a sulfate-free shampoo or cleanser as well. Sulfates can react with metals and minerals found in hard water. Hard water makes it difficult for soap to dissolve, leaving a buildup on your skin that can have negative effects (e.g. dryness, irritation). Using less soap can lessen this effect simply by cutting down the amount of potential buildup. When washing, focus larger amounts of soap on areas where you perspire frequently (like your underarms) and use it sparingly on the rest of your body.

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Увлажняйте кожу после мытья. Используйте хелатный шампунь. Используйте меньше мыла.


Regular veterinary care is essential to protect your dog’s health, so good dog owners take their dogs to the vet at least once per year for a checkup and make sure their dogs are up to date on their shots. When you first get your dog, you should take him to the veterinarian for his first check-up and initial shots as well. Then, make sure that you take your dog to the veterinarian once per year for a checkup and updates on shots. Observe your dog for signs of a health issue. Being a good dog owner also means taking your dog to the veterinarian right away if you suspect that he is having a health issue. If you notice that your dog seems sick or that his behavior has changed, schedule an appointment with your veterinarian right away to find out what is going on. Flea, tick, and heartworm medications are necessary to protect your dog from preventable health problems. Make sure that you administer these medications as recommended by your veterinarian along with any other medications that your veterinarian prescribes for your dog. This helps stem the tide of companion-animal overpopulation. Spaying female dogs reduces the stress and discomfort endured during heat cycles, eliminates the risk of uterine cancer, and greatly reduces the risk of mammary cancer. Neutering makes male dogs much less likely to roam or fight and prevents the small risk of testicular cancer.  However, simply calming your dog during her heats, having a fence, supervising your dog and training them properly can reduce or eliminate many of these behaviour-related concerns. Alternative options are available, too, such as vasectomy, neutering, tubal ligation and ovary-sparing spay (OSS). While harder to come by, they come with less long term health risks than spaying and neutering. Spaying and neutering comes with many associated health risks such as different types of cancers, orthopedic disorders and cardiac hemangiosarcoma. . Getting your dog licensed and purchasing dog tags for him/her is important in case he/she ever runs away or gets lost....

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Отвозите собаку к врачу на прививки и ежегодные осмотры. Вовремя давайте собаке препараты от блох, клещей и гельминтов. Стерилизуйте или кастрируйте собаку. Зарегистрируйте собаку.


Regular visits to the dentist will help you to be proactive in the fight against enamel loss; however, if you notice any of the signs of enamel loss in between visits, make an appointment right away.  Try to visit your dentist at least once a year. Though some dentists will want to see you every six months; going at least once a year will help with early detection of enamel loss. If you think you may have a cavity, point it out to your dentist at the beginning of the appointment. Mention any other symptoms you may be experiencing, as well. You may not realize it, but brushing your teeth too hard can negatively impact your enamel. Using a hard brush and harsh strokes can similarly contribute to enamel loss.  Always use a soft bristle brush, along with gentle strokes when brushing. Don’t forget those hard to reach places such as your gums and back teeth. Try to spend at least two minutes just on those areas, but brush gently. Habits such as teeth grinding and jaw clenching can be harmful to your enamel, as the friction causes wear and tear. If you think you may be harming your enamel at night, speak with a dentist about solutions for teeth grinding and jaw clenching. Getting fitted for a custom mouth guard or purchasing an inexpensive option online will help to protect against those harmful grinding and clenching habits. Mom always yelled at you for biting your nails, but did you know this seemingly harmless habit is anything but harmless when it comes to your enamel?  In addition to biting your nails, refrain from chewing on bottle caps and pens as doing these things can also contribute to wear and tear of the enamel. Chewing ice or tobacco is another stressful activity for your teeth and can result in chips and fractures, which contribute to enamel loss. Consuming acidic drinks temporarily softens your enamel, which leads to its eventual breakdown. This is particularly worrisome if you’re consuming these products frequently.  Ditch carbonated beverages such as soda and fruit juices that are high in sugar. If...

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Посещайте стоматолога. Будьте осторожны при чистке зубов и не надавливайте на щетку слишком сильно. Защищайте зубы от трения друг о друга. Избавьтесь от вредных привычек, которые могут отрицательно повлиять на ваши зубы. Ограничьте употребление спиртных напитков. Не злоупотребляйте "липкой" пищей. Будьте осторожны с медикаментами. Учтите, что разрушение зубной эмали может быть вызвано некоторыми заболеваниями.


Regular washing can help calm your skin and relieve the itching, dryness, and inflammation associated with psoriasis. Wash your face with lukewarm water, and use a gentle cleanser formulated for dry or sensitive skin, like Cetaphil or Cerave. Make sure to moisturize with a rich, hydrating emollient or moisturizer when you are done. Different things trigger psoriasis flare-ups in different people. Take care to avoid anything that might aggravate your psoriasis symptoms, if possible. Common triggers include:  Stress Smoking Excessive sun exposure Anything that might injure or irritate your skin Alcohol consumption is dehydrating, and alcohol can reduce the effectiveness of many psoriasis treatments. Alcohol can also interact dangerously with some medications that are used to treat psoriasis. Try to keep your alcohol consumption to a minimum, or eliminate alcohol altogether if you are taking a medication like methotrexate. There is some evidence that psoriasis symptoms can be reduced through weight management and a healthy diet. It is possible that low calorie diets, or diets high in fruits, vegetables, and lean proteins, like the Mediterranean diet, can help minimize psoriasis symptoms. Psoriasis may also respond to some dietary supplements, like fish oil and vitamin D. Physical activity may also help reduce psoriasis symptoms, although it is unclear exactly why. Both exposure to sunlight and weight management can minimize the effects of psoriasis, so getting exercise outdoors may help reduce some of your symptoms. Ask your doctor if you have any questions about what kind of exercise or physical activity is appropriate for you.

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Умывайтесь ежедневно. Избегайте всего, что может усилить симптомы псориаза. Сократите употребление алкоголя. Питайтесь правильно. Ведите активный образ жизни.


Regular watering will promote thick foliage and bloom growth. The soil around your gardenia bush should almost always be moist. How often you'll need to water your gardenia bush will depend on how dry the weather is. One of the best times to fertilize your gardenia bush is after you prune it. Use a fertilizer with a a 3-1-2 or 3-1-3 ratio of nitrogen, phosphorus, and potassium. Follow the instructions on the fertilizer packaging for the amount you should use, and mix it into the soil around your gardenia bush. You should look for mealybugs, caterpillars, aphids, whiteflies, thrips, and spider mites. If you see any of these insects on your gardenia bush, try a natural remedy to remove them. If the infestation is bad, you may need to use an insecticide.  To get rid of aphids, spray them with water every 2-3 days until they disappear. For whiteflies and spider mites, try applying neem oil or insecticidal soap to your gardenia bush. Use your hands to pick caterpillars off your gardenia bush

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Регулярно поливайте гардению. Удобряйте гардению 2–3 раза в год. Проверяйте куст на присутствие жуков.


Regularly blow your nose to remove mucus and debris. This will minimize the urge to pick debris out of your nose. You can also use water or saline solutions to clean your nose. These often come in the form of nasal sprays. If you have any allergies, you will need to take care of them. Talk to your doctor about a daily allergy medication for ongoing allergies. For a single exposure to an allergen (like your mom's cat), take an over the counter antihistamine. Even for over the counter medications, consult your doctor ahead of time. Excessive nose hair will trap debris in the hair. Things like dust and pollen can get tangled in the hairs and leave you feeling like your nose needs cleared out. This leads to an urge to pick your nose. Use a nose hair trimmer to keep your nose hair trimmed.

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Прочистите нос. Решите проблему с аллергией. Избавьтесь от волосков.


Regularly check the mechanical features of your car, making sure to include the headlights and taillights, the brakes and the suspension.  If you don't feel comfortable doing these things yourself, send your car to a mechanic. The failure of any of these components can create a dangerous situation while driving. For example, if your wheel falls off and you have an accident, your insurance company will find that you are at fault.  Minor things count, too. Change windscreen wiper blades when they begin to streak the windshield during use. Also keep your windscreen washer reservoir filled regularly to clear mud or debris from your windshield. This will give the best traction, mileage, and performance. In the UK, it's a legal requirement to have properly inflated tyres at the correct tread depth.  Make sure the tyre pressure is even -- uneven pressure can lead to poor performance or even a blowout. Replace worn tyres. Remember that wet traction deteriorates before tread wears to its legal limit because the water has only smaller places to be squeezed out to; replacing at 4/32 can be wise. Check your spare when you check your four tyres. Did the previous owner forget to tell you about that time he used the spare? If the answer to that question is yes, then get a new one.

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Регулярно проверяйте наличие механических проблем. Поддерживайте свой автомобиль должным образом. Все четыре шины вашего автомобиля должны быть накачены.


Regularly save your spreadsheet as you add data. Set up your columns. Columns are the vertical partitions that move from top to bottom in Excel. Use the top row of horizontal cells to name your columns. These may include titles like date, name, address, amount payable, amount receivable, amount paid or total. Set up your rows. Begin entering data that corresponds with your column headings in the second horizontal row and all the horizontal rows below it. Decide if you want to create totals in a column to the right of your data or below a column in a row labeled "Total." Some people prefer for the final calculations to be listed a few rows below all of the entered numbers.

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Откройте программу Microsoft Excel на вашем компьютере. Выберите сохраненную таблицу или создайте новую таблицу. Нажмите "Файл" в верхней части окна и сохраните таблицу на вашем компьютере. Создайте таблицу по вашим предпочтениям.


Regularly wash the nail and surrounding with warm water and mild soap, particularly if the nail is cracked on the body of the nail or nail bed. Use a slow flow of water of the injured nail to prevent discomfort. Take care not to use hot water, excessive force, or a towel on the nail—you don't want the towel to catch the cracked or split nail and pull it. You could also soak the nail in water daily for 15 minutes at a time to hydrate the nail. If the split extends down into the nail bed, or if it causes any bleeding, inflammation, or severe pain, apply first aid. Wrap the toe up in a layer of gauze and apply pressure to until all bleeding stops. Once the bleeding subsides, apply an antibiotic ointment like Neosporin to the affected area and cover it with a bandage. Severe splits should not be treated with the same tricks as minor cracks. Since these splits are more than cosmetic, you need to care for the damaged tissue as well as the split nail. If bleeding does not stop or worsens after several minutes of continued pressure, or if the area around your nail hurts enough that you cannot walk, seek medical attention immediately. There may be damage to the skin, bones, and/or nerves under the nail. Seek medical attention for a nail that is split into the bed of the nail if you are a diabetic or have neuropathy. It will be tempting to cut and prod your nail, or even pull it off. It’s best to leave the split alone, though, until it grows out past your nail bed. Keep a bandage on the area while the skin is still raw, and use an antibiotic cream every day. If it is catching on your socks, carpet, or other objects, have your doctor clip your nail to a comfortable length. If your toe continues to hurt, use an over-the-counter painkiller like aspirin or ibuprofen to help manage any pain and inflammation. Follow the dosage recommendations provided on the package, and make sure to consult your doctor before starting a new pain management routine.  Don’t give aspirin to children or teens. Use acetaminophen or ibuprofen...

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Держите ногти чистыми. Окажите первую помощь. Обратитесь за медицинской помощью, если кровотечение или боль не утихают. Оставьте ноготь в покое. Используйте безрецептурные обезболивающие, чтобы справиться с болью. Отрежьте участок ногтя с трещиной, когда он полностью отрастет.


Regulations strictly limit what you can do in response to a nuisance bird. However, there are steps that can be taken if birds are destroying your property, their droppings are becoming a health hazard, or they are obstructing the use of gutters. Wildlife authorities might be able to give you a special permit to trap the bird, or provide suggestions about how to drive them off. Remember, migratory birds will only be around temporarily; it might be best to wait them out. There are a number or devices that can legally be used to drive off birds. These sound emitting devices that scare birds off when they approach an area. Products like the Prowler Owl are designed to trick birds into believing that predators are around. Chemical Polybutylene repellents can also be applied to surfaces that birds are attracted to.  Before installing any of these, you should clean bird droppings from the surface. Ultrasonic emitters have not been found to be effective. Devices intended to scare birds with loud sounds and bright visuals are also less effective in urban areas, where birds have often acclimated to such distractions. If you know where the birds like to nest, you can build obstructions that will prevent them from settling there. Install a block of wood on ledges at a 45 degree angle so that they can't settle there. Net meshes can be constructed over exterior surfaces.

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Свяжитесь с соответствующей службой. Установите отпугивающие устройства. Создайте препятствия.


Rehearse difficult conversations prior to having them, as this will help your auto-pilot to kick in if your emotions get the better of you. Look back over your list of reasons, think through the ways in which you could have done things differently, and find solutions for your future way forward. Then prepare some notes in your head, or on paper even, as to what you'll say when you talk to the other person again. Keep the following things in mind:  Be prepared to take responsibility for what you did. It's a good idea to elaborate on what you did wrong at the outset and to accept that you did the wrong thing. This sets the tone of remorse for the rest of the conversation. You can start simply with "I an sorry I hurt you. I was wrong to... think/say/do, etc.". Acknowledging their hurt will go a long way to easing tensions. Realize that if this is not the first time you've hurt someone else, and the other person has heard your apologies before, that a mere "sorry" won't cut it. Sorry can be too easy a word to utter when it's not backed up by real change. Think about how you will make it clear that you really do express sincere and genuine regret when you promise never to act this way again or to repeat your mistake. While it might be possible to make amends by email or telephone, it is far better to meet in person to make amends. This displays a willingness on your behalf to be near the person again and to make direct, meaningful contact with them.  If you are seeking to make amends with family members whom you have not seen for a long time, consider meeting them on neutral territory rather than in one another's homes. This will remove any usual tensions that being on one's own territory can raise. If you can't meet in person, consider writing a letter rather than typing one or emailing. It's far more personal to put your pen to paper and to express your feelings in your own handwriting. Tell the other person that you wish to make amends for your mistake and start your discussion with them, drawing on what you're...

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Решите, что сказать. Встретьтесь с человеком лицом к лицу. Извинения. Будьте просты и кратки. Позвольте другому человеку выразиться. Поддерживайте слова действиями. Спросите другого человека, как бы он хотел, чтобы вы извинились.


Reinstalling OS X will erase all of the data on your computer. Because of this, you should ensure that all of your important documents, photos, videos, and other files are copied onto at least one other storage location.  You can burn your backup files to a DVD, copy them to an external hard drive, or even upload them to online storage. Make sure that everything you need is safely backed up. Once you install, you won't be able to retrieve the files anymore. You can choose to export all of your user settings and files during the installation process, but performing a clean install where everything is deleted is recommended for the best performance. If your computer can boot into OS X, you can start the installation process from within the operating system. Insert the installation DVD into your computer, and wait for it to appear on your desktop. Double-click the "Install Mac OS X" icon, and then click Restart. If your computer is not booting into OS X, you can start the installation by booting from the DVD. Reboot the computer while holding the ⌥ Option key. This will load the "Startup Manager", which displays all of the sources you can boot from. Once you are on the Startup Manager screen, insert the OS X installation DVD. After a few moments, the DVD will appear on the list of sources. Select it to reboot the computer and boot from the DVD.

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Сделайте резервную копию данных. Запустите процесс установки с рабочего компьютера. Запустите процесс установки с нерабочего компьютера.


Reintroducing nutrients like calcium into your teeth may help strengthen them.  One way to get rid of white spots and other signs of damage on your teeth is to make a remineralizing toothpaste that is rich in calcium and other basic elements.  Ingredients like baking soda will also act as abrasive elements to scuff off the white spots and normalize the pH balance in your mouth.  To make remineralizing toothpaste:  Combine 5 tablespoons (74 mL) of calcium powder, 2 tablespoons (30 mL) of baking soda, and 1 tablespoon (15 mL) of food-grade diatomaceous earth in a small bowl.  You can also add 3 tablespoons (44 mL) of xylitol powder to help keep the paste from tasting too bitter. Add enough coconut oil to the powdered ingredients to form a paste-like consistency.  This is typically about 3 – 5 tablespoons (44 – 74 mL) of coconut oil. If desired, you can also add one or two drops of food-safe essential oil for taste. Popular options include mint, lemon, and cinnamon. Store the paste in a sealed jar, and brush your teeth with it two to three times daily. If you prefer to use tooth powders to brush your teeth instead of toothpaste, you can create a homemade remineralizing powder using bentonite clay, which has the ability to draw out heavy metals and toxins from your teeth and mouth and restore the pH balance of your mouth.  The clay is rich in minerals like calcium, magnesium, and silica, which help get rid of white spots on your teeth.  To make remineralizing tooth powder at home:  Combine 4 tablespoons (60 mL) of bentonite clay, 3 tablespoons (44 mL) of calcium powder, 1 tablespoon (15 mL) of cinnamon powder, 1 teaspoon (5 mL) of clove powder, 1 tablespoon (15 mL) of xylitol powder, and 1 tablespoon (15 mL) of baking soda in a small bowl. If desired, you can also add 2 teaspoons (10 mL) of mint leaf powder or a few drops of peppermint or cinnamon food-safe essential oil to improve the flavor of the tooth powder. Store the powder in a sealed jar, and apply to the teeth with your finger or a toothbrush two to...

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Приготовьте свою собственную зубную пасту с минералами. Приготовьте домашний реминерализирующий зубной порошок. Ежедневно по несколько раз в день полощите рот зеленым чаем. Попробуйте полоскать рот маслом. Воспользуйтесь лимонным соком.


Rejecting someone is usually extremely awkward for both parties involved and it can be tempting to ignore the situation entirely. If you pretend it’s not happening it will magically go away, right? Unfortunately, allowing silence to be your answer and hoping the other person will eventually “get the hint” is both cruel and a poor strategy that often backfires. Avoid waiting for “the right time” because there usually is no “right time." The longer you wait, the harder and more awkward the rejection will be for both of you. It can make it difficult for the other person to move on if they don’t receive a firm and clear “no” from you, so the kindest thing you can do is provide that to them. It may sting a little at first, but in the long run you’ll both be happier for it. " Ghosting is a relatively new term to describe an age-old way of rejecting someone – by disappearing completely after an initial encounter, whether that’s one date or several. Rather than confronting the issue, the initiator permanently withdraws completely with no explanation – ever. Vanishing completely without ever addressing the issue is doing exactly what you are trying to avoid – hurting that person’s feelings. In a 2012 study, researchers identified seven breakup strategies and then asked people to rate them from most to least ideal. “Ghosting” was overwhelmingly identified as the least ideal way to break it off with someone. Unless you’ve known this person for a long time or have already been dating them for several months, letting them down gently via text is not only acceptable but also preferable.   The blow of rejection is softened by the neutrality of a text and allows the person to nurse their momentarily bruised ego in private. There is no reason to make physical contact with someone you don’t know well just to turn them down.  In some cases, such as when it comes to being approached online or by someone you work with that you rarely see and hardly know, even an email will suffice as a rejection. Anyone that you know personally...

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Посмотрите проблеме в лицо. Дайте четкий ответ как можно скорее. Не прибегайте к гостингу. Отвечайте незнакомым и мало знакомым людям с помощью сообщений. Отвечайте друзьям и коллегам лично.


Rejection can tank your confidence, so try to find ways to remember how great you are. Sit down and make a list of all the reasons you are incredible. Don’t feel shy! No one has to see the list but you.  Your list might include traits like, “good listener,” “artistic,” and “compassionate.“ If you have trouble coming up with traits, ask your best friend or your parents. These people will probably recognize all of your great qualities. Counteract a bruised ego by doing something out of the box. When you try something new, you become aware of hidden talents and abilities. It doesn’t have to be anything extreme, just something a little different from your typical activities or hobbies. For example, you might sign up for a Flamenco dancing class, or plan a short trip to a nearby city on your own. The aftermath of rejection may bring lots of negative thoughts. Crowd out the negative by increasing the positive thoughts you have. Repeat positive affirmations throughout the day. If you can’t think of any, you can find some by doing a quick search online.  Examples of positive affirmations may be “I am good at many things,” “Lots of people love to be around me,” or "I am a lovable person!" Repeat these affirmations each morning after you wake and periodically throughout the day when you feel down on yourself. The best fix for a bruised ego is feeling loved. Make an extra effort to be around all the people in your life who cherish you. Spend more time with your close family by languishing over meals or having a game night. Plan to hang out with your dearest friends, too. You shouldn’t count on others to make you feel good about yourself. Still, it can help to bounce back after a rejection by putting yourself on the market and trying again with someone else. This isn’t the time to get seriously involved with anyone while you’re still nursing your wounds after the rejection. But, it can take your mind off things and be fun to date someone casually.  Go up and talk to the girl who tries to catch your eye at the coffee...

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Write a summary of the previous text in Russian:

Составьте список своих сильных сторон. Выйдите из своей зоны комфорта. Мыслите позитивно. Проводите время с людьми, которые вас ценят. Подумайте о свидании с кем-нибудь.


Relationships are important and allow us to experience emotional highs and the lows, learn about ourselves, and learn how to love and be loved. These are crucial elements for living a fulfilling life. Whether you initiated the break-up or not, there is a grieving process that occurs.  Tell the person, “I just want to acknowledge that ending this relationship didn't feel good. I know it's going to be hard and awkward to see each other for a while. I will do my best to respect your boundaries and I would appreciate you doing the same.” This may lead to further discussion at which time you can reinforce your expectations. It is important to acknowledge the relationship was important to your personal development, regardless of how short or involved it was. If you deny the feelings associated with the break-up and pretend that it wasn't important, you won't learn from the experience. Most people are taught how to acquire things, but very few people are taught how to lose something. Whether the loss is a relationship, a loved one, a job, a physical ability, or trust in someone, the damage created must be understood and managed. Grief is a complex emotion that manifests in different ways.  There are stages to the grieving process that can be used as a guide to understanding your own unique experience with grief: denial, numbness and shock; bargaining; depression; anger; acceptance.  Start a grief journal and write about the feelings you are having in each stage. Grief is an individual journey. Everyone experiences it differently.  You may spend more time in one stage versus another. Don't rush yourself and don't allow others to rush you through your grief. There is a time to grieve and it is essential to the healing process. Breaking up feels like an emotional setback. It's going to take your full attention and effort to carry you through the journey. Find a way to give yourself a running start at the challenges ahead. It is a normal response to fall apart to a certain degree, and each time you pull yourself...

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Write a summary of the previous text in Russian:

Смиритесь с потерей. Оплачьте потерю. Соберитесь. Рассмотрите возможные сценарии развития событий. Не торопите события. Предпринимайте меры, чтобы двигаться дальше.


Relationships can be fun and exciting early on, yet it important to make sure that you and your partner are rooted in respect. Act in ways that demand respect from your partner.  Strive to treat each other with respect at all times, even when you are mad at each other.  Your partner’s wishes, thoughts, and feelings have value. Communicate to your partner that you consider the way they feel. Mutual respect is an important part of making a healthy relationship work.  Talk to your partner about creating respect in your relationship. Decide “do’s” and “don’ts,” such as name calling or sexual touch. You may wish to implement "fair fighting" rules. They are as follows: No degrading language No blaming No yelling No use of force No talk of divorce/breaking up Don't try to tell your partner what they are thinking/experiencing/feeling Stay in the present Take turns speaking Use time outs when necessary A healthy relationship should be one in which you and your partner feel appreciated. Often, relationships are built from many small things added one on top of the other. Find the things your partner does for you and say “thank you.” Instead of focusing on mistakes your partner makes, focus on the ways your partner adds to your life. When you notice something, speak out and show your appreciation.  Ask your partner how they like to feel appreciated. Write a note or a card, or make an effort to say “thank you” often. Let your partner know how you like to be appreciated. Say, “It means a lot to me when you notice the things I do for you.” It’s easy to transition from face-to-face time together to digital communication. Yet, sometimes meanings can get lost in translation or non-verbal communication becomes non-existent. Spending quality time together can help strengthen your relationship and increase the bond you and your partner feel together.  Find activities that you can do together regularly. It can be as simple as enjoying a cup of coffee together each morning or reading together at night. Trying something new together...

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Write a summary of the previous text in Russian:

Создайте фундамент уважения. Цените друг друга. Больше времени проводите вместе. Давайте друг другу личное пространство. Ожидайте перемен.