Although some people are opposed to freezing garlic, as it is said to change the texture and flavor, freezing can be a good option for those who use garlic infrequently or for people with leftover cloves that they don't want to go to waste. You can freeze garlic in one of two ways:  You can freeze whole, unpeeled garlic cloves by wrapping them in plastic wrap or aluminum foil, or popping them in a freezer bag, and placing in the freezer. You can then remove individual cloves as needed.  Alternatively, you can peel the garlic cloves, crush or chop them finely and place the garlic in a plastic freezer bag or wrap it in some plastic freezer wrap. If the garlic becomes stuck together when frozen, you can grate off as much of the frozen garlic as needed. Another easy way to preserve your garlic is to dry it out. Dried garlic will condense, so a even a large amount of garlic will take up very little space in your pantry. When used in cooking, the dried garlic will absorb water and give great flavor to your dish. There are two ways to dry garlic, depending on whether you have a food dehydrator or not.  You can dry garlic in a food dehydrator by peeling the cloves and cutting them in half lengthwise. You should only use plump, unbruised cloves for dehydrating. Place them on the tray of your dehydrator and follow the manufacturers instructions for best heat settings. The garlic is completely dried when it becomes crisp and brittle.  If you don not have a food dehydrator, you can use the same process, using the oven instead. Place the halved garlic cloves on a baking dish and bake at 140 °F (60 °C) for two hours. Then turn the heat down to 130 and continue to bake until the garlic is fully dried..

TL;DR in Russian:

Замораживание чеснока. Высушивание чеснока.


Although some people have found success using WD-40, hairspray, and lighter fluid on especially tough grease stains, you run a high risk of damaging your clothing — for example, lighter fluid can damage the color of dyed clothing. These products can also leave behind a terrible smell that is more difficult to mask than the original stain.  Test the product on a small, easily hidden patch of fabric on the garment before applying it to the stain. Let it sit for half an hour, then check whether or not the cloth has been damaged in any way. If not, proceed to the next step. WD-40 and hairspray come in spray bottles, so be sure to apply the product from a close range, keeping the spray area constrained to the stain. Lighter fluid tends to squirt out in big gushes, so apply it to a paper towel or dishcloth first, then rub the towel onto the stain. This will ensure you don’t drench your garment in lighter fluid and can control the area you wish to treat. Don’t rub hard enough to damage the cloth, but really try to work the product into the fabric and stain. Give the product enough time to loosen the butter stain. Set the garment aside somewhere and forget about it for an hour. Again, use the hottest possible water setting allowable for the fabric you’re dealing with. The hotter the water, the better the chances of stain removal. Check the garment to make sure the stain has been removed before running it through the dryer, as the heat will set the stain even further.

TL;DR in Russian:

Осознайте риск. Нанесите средство на пятно. Протрите пятно старой зубной щеткой. Подождите как минимум час. Постирайте одежду в стиральной машинке.


Although some scientists have suggested a link between aluminum chloride deodorants and breast cancer, conclusive evidence of this link has yet to be found. If you are still concerned, you can purchase a deodorant without aluminum chloride. However, deodorants without aluminum chloride will not be as effective against sweating. The aluminum chloride in antiperspirant deodorants will reduce sweating and less sweat means less odor causing bacteria. If your body odor is especially strong, ask your doctor about a prescription strength deodorant. Make sure that the label reads “antiperspirant” on the deodorant. If the deodorant does not say “antiperspirant,” then it will just add fragrance without controlling the sweat. Make sure that your armpits are clean and dry. It is best to apply deodorant right after you have showered, but if it has been a few hours since your last shower, use a washcloth and soap to clean your armpits and remove any excess sweat. Then, dry your armpits thoroughly before you apply your deodorant. Apply your deodorant once in the morning and again in the afternoon or evening.  Deodorant wears off as you move and sweat throughout the day, so a second application may be necessary for keeping dry and maintaining a pleasant scent.

TL;DR in Russian:

Купите дезодорант, содержащий хлорид алюминия. Подготовьте подмышки к нанесению дезодоранта. Наносите дезодорант дважды в день.


Although staying hydrated is important for your health, water consumption will not cure H. pylori or related ulcers. Ulcers are not caused by dehydration. You should still drink at least 8 cups (1.9 L) of water daily to keep yourself hydrated. While garlic is known for its nutritional benefits, it doesn’t have any effect on H. pylori. There’s no harm in eating garlic to support your health, but it won’t treat this condition. Fenugreek may be a popular supplement, but it doesn’t treat H. pylori. It’s best to use other treatments for combatting this bacteria.

TL;DR in Russian:

Не стоит ожидать, что вода решит проблему. Не полагайтесь на чеснок. Держите пажитник подальше от аптечки.


Although sugar is fairly gentle, it is still an abrasive exfoliant. This means it tears away the dead skin, and can irritate sensitive areas such as the face. Most people rarely have issues, but overuse or improper use can leave your face raw or painful. Abrasive scrubs are not recommended for people with acne or broken blood vessels on their face. Brown sugar is the softest type of sugar, making it the best choice for the sensitive skin of your face. Granulated white sugar contains less liquid and tends to feel a little grittier. It can work, but it's not recommended if you have sensitive skin. Mix 2 tbsp (30mL) sugar with 2 tbsp (30mL) vegetable oil. Alternatively, use honey instead of oil. Honey is mostly sugar, so it provides additional exfoliation. Safflower oil and olive oil are common options. For more advice on which oil to pick, refer to the body scrub section above. If your face is dirty, clean it with mild soap and warm water. Otherwise, just make sure that your skin is completely wet, so the sugar scrub will not feel too abrasive. Wash your hands as well to avoid introducing contaminants onto your face. If necessary, tie back your hair to keep it away from your face. The sugar scrub will rinse off in the shower, but avoiding sticky hair in the first place is the way to go. Scoop out 1-2 tablespoons (15–30mL) of your sugar exfoliant onto your fingertips. Place this on the location you want to remove dead skin, and being scrubbing in a circular motion. Do this gently for 2-3 minutes to remove the dead skin. While you’re scrubbing, you should feel no pain or discomfort. If you experience pain or tenderness, you are rubbing too hard with the sugar. Wet the softest washcloth you have under warm water, then wring it out. Lay it over your face and gently rub off the sugar. Repeat until clean. Use a clean cloth to pat your skin dry. If you are looking to soften your skin, you can finish up the process by massaging a moisturising lotion into your skin. Do this for 1-2 minutes, and your skin should be silky...

TL;DR in Russian:

Учитывайте риск. Начните с коричневого или белого сахара. Смешайте сахар с маслом или медом. Умойте лицо. Завяжите волосы назад. Нанесите сахарный скраб на кожу лица. Смойте сахар. Высушите и увлажните кожу.


Although tampons can be worn safely for up to 8 hours, they generally need to be changed more often than this. Depending on how heavy your cycle is, you need to change out your tampon every 3-5 hours to avoid leaks.  Leaving a tampon in longer than 8 hours puts you at a higher risk for infection for Toxic Shock Syndrome (TSS), a rare but potentially deadly infection.  If you try to change your tampon and it still has a lot of absorbency or only has a little blood on it, try switching to a lower absorbency tampon. Always wear the tampon with the lowest possible absorbency for your flow. This means your tampon is no longer absorbing the blood and it is leaking. Wear a thin panty-liner if you are worried about your tampon leaking. If your tampon is inserted correctly, you should not be able to tell it is there. If you can feel something, it means the tampon is too low. With clean hands, use one finger to push the tampon further up into your vagina. If the tampon won't move or it is painful to push, your vagina is too dry and you should remove the tampon and start over. You may want to try a tampon with a lower absorbency. You should give the string a little experimental pull every time you go to the bathroom. If the tampon comes right out, then it's time to change. Even if the tampon itself isn't fully saturated or doesn't slide out easily, if the string is bloody it means the tampon was about to leak. Remove your tampon and seek medical help if you have: a sudden, high fever (usually 102°F or more); a red rash that looks like a sunburn anywhere on your body; feel dizzy or faint when standing up; or if you experience vomiting or diarrhea. These are symptoms of TSS. While it is rare, TSS can be deadly and these symptoms should be taken seriously.

TL;DR in Russian:

Чтобы избежать протекания, следует менять тампон каждые 3–5 часов. Обязательно смените тампон, если почувствовали дискомфорт и влажность. Если вы чувствуете какой-либо дискомфорт, смените тампон. Чтобы сменить тампон, потяните за шнурок, и тампон должен плавно выйти. Если вы заметили следы крови на шнурке от тампона, смените тампон. Следите за проявлением признаков синдрома токсического шока.


Although tapeworm has some obvious symptoms, the only way to be sure that you have a tapeworm and not some other parasite or virus is to see your doctor for a diagnosis. Your doctor will do a physical examination and order lab work to confirm whether or not you have a tapeworm. One way that your doctor can determine whether or not you have a tapeworm is by ordering a lab analysis of your feces. Before your appointment, ask if you will need to collect a stool sample. If a stool sample shows negative results and you have symptoms that indicate that you may have a tapeworm, then you may need to get a blood test. A lab analysis of your blood will show whether or not you have been infected with a tapeworm. If you do have a tapeworm, then your doctor may want you to have a CT (computed tomography), ultrasound, or MRI (magnetic resonance imaging) to see if a tapeworm has caused damage to other parts of your body. These tests are not painful, but they may be a little uncomfortable and time consuming.

TL;DR in Russian:

Запишитесь на прием к врачу. При необходимости сдайте на анализ образец кала. Сдайте анализ крови. Пройдите исследования.


Although the above information can help you understand if your wrist is sprained and roughly gauge to what extent, your doctor is much more qualified to make an accurate diagnosis. In fact, a detailed history leads to a specific diagnosis in about 70% of wrist pain cases. Your doctor will examine your wrist and perform some orthopedic tests on it, and if the injury appears severe, they will likely send you for a wrist x-ray to rule out a fractured bone. X-rays only show bones, however, and not soft tissues such as ligaments, tendons, blood vessels, or nerves. Broken carpal bones, particularly hairline fractures, can be tricky to see on x-ray because of their small size and the confined space. If the x-rays are negative for a wrist fracture, but your injury is severe and in need of surgery, the doctor might send you for an MRI or CT scan.  Small stress fractures of carpal bones (particularly the scaphoid bone) are very difficult to see on regular x-rays until all the inflammation fades away. Thus, you may have to wait a week or so to get another x-ray. These types of injuries may also require additional imaging such as MRI or splinting/casting depending on severity of symptoms and mechanism of injury. Osteoporosis (a condition characterized by demineralization and brittle bones) is a significant risk factor for wrist fractures, although it doesn't increase the risk of wrist sprains. For all Grade 1 wrist sprains and most Grade 2 sprains, there's no need for an MRI or other high-tech diagnostic test because the injuries are short-lived and tend to heal within a few weeks without any medical treatment. However, for more serious ligament sprains (especially Grade 3 varieties) or if the diagnosis remains unclear, then magnetic resonance imaging (MRI) is warranted. An MRI uses magnetic waves to provide detailed images of all structures within the body, including soft tissues. MRI is great for visualizing which ligament is badly torn and to what extent. This is very helpful information for an orthopedic surgeon if...

TL;DR in Russian:

Обратитесь в травмпункт. Получите направление на МРТ. Подумайте о том, чтобы пройти компьютерную томографию.


Although the classic combination is hot tea and whiskey, you can also make a variation of the drink using cold or iced green tea.  Cold green tea mixed with whiskey is considered by some to be a drink common in China. Some people put Irish whiskey, sweet bourbons or scotches into iced green tea instead. You could also use iced tea. Green tea is a neutral enough flavor, which is why mixing it with whiskey can spice it up. However, it’s not the classic way to make the drink. Really, you should try variations that play to your tastes. There is not one single way to make a drink, so play around and be creative! Although combining whiskey with hot tea is a great way to make a drink, if you don’t have any whiskey around or don’t like its flavor, you could try other hard liquor.  Scotch mixed with Earl Grey tea is one combination you might want to try. You could also mix Bourbon or Scotch with tea. Some people make the drink with brandy.  Gunpowder teas have a smoky flavor that goes well with a full-bodied and equally smoky Scotch. There are many different types of hard liquor you can mix with hot tea. Maybe you want a hot toddy but you are trying to avoid caffeine or simply don’t like the taste of tea. There are variations of this hot whiskey drink without tea.  Place 2 ounces (.05 kilogram) of whiskey in a large microwaveable mug. Add 1 tablespoon of honey and pour hot water into the mug. You could try using hot cider instead of tea. The process works the same way. This is a good variation for people trying to stay away from caffeine. Add 1 teaspoon of lemon juice. Now, place the mug in the microwave for 1 minute and take it out when it is piping hot. Add a lemon slice and drink.

TL;DR in Russian:

Попробуйте использовать холодный зеленый чай. Добавьте в чай другие спиртные напитки. Приготовьте напиток без чая.


Although the functional reason for documenting software is to help users understand how to use the application, there are other reasons as well, such as assisting in marketing the software, enhancing the company image, and most notably, reducing technical support costs. In some cases, documentation is necessary to comply with certain regulations or other legal requirements. In no case, however, should software documentation substitute for poor interface design. If an application screen requires reams of documentation to explain it, better to change the screen design to something more intuitive. In most cases, software users have little knowledge of computers outside of the tasks the applications they use enable them to do. There are several ways to determine how to address their needs with your documentation.  Look at the job titles your prospective users hold. A system administrator is likely expert with a number of software applications, while a data entry clerk is more likely to know only the application he or she currently uses to enter data. Look at the users themselves. Although job titles generally indicate what people do, there can be considerable variation in how certain titles are used within a given organization. By interviewing prospective users, you can get a feel for whether your impressions of what their job title indicates are accurate or not. Look at existing documentation. Documentation for previous versions of software, as well as functional specifications, provide some indication as to what the user will need to know to use the program. Keep in mind, however, that end users are not as interested in how the program works as they are in what it can do for them. Identify the tasks needed to do the job, and what tasks need to be done before those tasks can be done. Software documentation can be structured in 1 of 2 formats, the reference manual and the user guide. Sometimes, a combination of formats is the best approach.  A reference manual format is devoted to explaining the individual...

TL;DR in Russian:

Определите коммерческие соображения для вашей документации. Понимайте аудиторию, для которой вы пишите документацию. Определите соответствующий формат(ы) документации. Решите, какой должны быть формат (форматы) документации. Выберите подходящий инструмент для создания документации.


Although the higher the quality of the vodkas you use, the less there will be a need to cleanse the palate since highly distilled vodkas don’t linger on the palate like other hard liquors. Salty hors d'oeuvres, such as pickled herring and caviar. A variety of food choices in case any of your guests are vegetarians, such as deviled eggs, pickles, olives and slices of cucumbers and tomatoes. A variety of crackers and cheese. A plate of cured and salted meats and pates with fresh breads.

TL;DR in Russian:

Убедитесь, что у вас достаточно много закусок, чтобы гости могли поправить свои вкусовые рецепторы в перерывах между дегустацией. Подготовьте следующие закуски:


Although the hips are easier to measure by yourself than other areas of the body, a mirror will help you ensure the tape is not twisted or uneven. Therefore, stand in front of one to get your measurement. Remove your outer garments, such as your pants and shirt. You can leave on thin underwear and still obtain an accurate measurement. Wearing jeans or anything else too bulky will change the measurement.  If you always wear the same bulky clothes, you can leave them on if you're just measuring to judge how much weight you've lost. However, if you're measuring for a pattern or clothes, it's important to be as accurate as possible. Having your feet apart can create a measurement that's actually larger than your hip area. Put your feet together to take the measurement. At the very least, your feet shouldn't be wider than your shoulders, but together is better. Your natural waist is the smallest part of your torso, where your body dips in. Your hips are below that, and they are usually wider than your waist. Your hip measurement includes your butt and your hips. Your hip measurements should be taken at where your hips are the widest. That's because when you're taking measurements, you're trying to get an accurate representation of your body, and the hips represent the widest point on your bottom half. For clothes to fit accurately, you need to find the widest point. Once you have your tape measure in place, you may need to move up or down an inch or two to find the widest spot.

TL;DR in Russian:

Подойдите к зеркалу, в котором вы сможете увидеть себя в полный рост. Разденьтесь. Поставьте ноги вместе. Поймите разницу между талией и бедрами. Найдите самую широкую часть бедер.


Although the last thing you may feel like doing when you are bloated is exercise, sitting and inactivity encourages water bloating.  Maintaining a daily exercise schedule all of the time is best, but it is important to particularly focus on exercise while you are experiencing PMS symptoms.  Get 30 minutes of aerobic exercise every day. Try a brisk walk outdoors, which has the added benefit of reducing stress and upping your Vitamin D, which can make you feel happier. .  Being overweight may make period symptoms and bloating worse.  Being within the healthy weight range for your height may help reduce your PMS bloating and make you feel generally healthier. Stress can have long-ranging effects on your health.  Feeling consistent stress can put your body’s systems (including your hormonal system) in distress, which can worsen all PMS symptoms, including bloating. Try using a stress relieving techniques every day  to help you control stress, such as deep breathing, meditation, or yoga.

TL;DR in Russian:

Посвящайте достаточно времени физическим упражнениям. Сбросьте вес Снизьте уровень стресса.


Although the papaya seeds will make your favorite smoothie bitter, you can mask some of the unpleasant flavor. Try a tropical smoothie by blending the seeds with:  1 cup (225 g) of pineapple chunks 1 cup (230 g) of papaya chunks 1 tablespoon (15 g) of raw papaya seeds 1 teaspoon (2 g) of fresh ginger  1⁄2 cup (120 ml) of water  1⁄2 cup (120 ml) of coconut milk 3 to 4 ice cubes Honey according to your taste If you're trying to include more papaya seeds in your diet or you just want a unique garnish, place 2 or 3 seeds on food before serving it. For example, use papaya seeds to garnish salad, soup, roasted meats, or grilled vegetables. You can leave the raw seeds whole or crush them slightly.

TL;DR in Russian:

Добавьте 1 столовую ложку (15 г) семян папайи в смузи. Добавьте сырые семена в еду, чтобы приготовить пряное угощение.


Although the synopsis is a very brief snapshot of a much larger work, you still need to take the time to establish the overall premise of the novel and include any essential information the reader would need to understand the story.  Imagine someone is reading the synopsis before the book. What information is critical to include? Are there specific details about the setting of the novel or the world you’ve created that a reader would need to understand? Remember, you are trying to draw the reader into the story, so include a few interesting details that help people visualize where and when this is occurring. It can be overwhelming trying to decide what to include in a synopsis, but a good rule of thumb is to identify and outline the main conflict in the story.  What struggles does the protagonist or main character confront in the book? Are there specific obstacles the characters encounter that you should mention in the synopsis? What will happen if the protagonist fails or stumbles? While it can be frustrating to try and condense a novel’s worth of awesome character development into a synopsis, many literary agents report that they want synopses to demonstrate how the main character changes over the course of the novel. Try to keep the main characters from appearing one-dimensional by showing how they react to different situations. Even though you don’t have a lot of space in the synopsis, you can still provide readers with a sense of who the characters are and how they change over the course of the story. Because the synopsis is designed to be a summary of the book, you will need to outline the plot of your novel and give a sense of the novel’s narrative direction.  It can be hard not to get bogged down in details, but a good place to start is by including a brief summary (1 to 2 sentences) of each chapter. Then, try to link and connect these summaries together.  You won’t be able to include all plot details, so try to identify the ones that are critical to understanding the book. Ask yourself if the ending...

TL;DR in Russian:

Определите исходные условия. Подчеркните основной конфликт. Покажите развитие персонажей. Очертите сюжет. Четкое представление о концовке. Перечитайте синопсис. Синопсис должен содержать ответы на важные вопросы. Отрабатывайте написание.


Although the taxpayer is providing your meals for you, dinner is certainly not from McCormick and Schmick’s Steakhouse. In fact, most prison food is bland and high in calories.  Prison food can be supplemented with food from the commissary or canteen to improve your diet. Many commissaries sell products rich in vitamins and minerals. Try to replace a meal or two per week with these alternative choices. Drink lots of water and stay hydrated. Stretching, resistance training, and aerobic exercises are three exercises that can be easily conducted on prison grounds. This will give you strength while keeping your waistline slim.  Exercising will make the time go by faster. Prison is a stressful place and exercise provides a better outlet than fighting to relieve your stress. Physically fit people are less likely to be targeted as victims for strong-arm tactics since you will be better prepared to defend yourself. There is a lot of time to do something in prison. Instead of lying around your cell all day, participate in a sport, non-lethal card game, or join a club.  Idleness in prison only results in trouble. Participating in positive activities will take you mind off the time and situation. Activities are stimulating and social. They take a little fear out of being there, even if temporary. Play basketball, lift weights, play pinochle, or join a walking club. All prisons are different in how they treat inmates who are sick, but health care in prison is always delivered in the most cost-effective and efficient manner that can be achieved with safety and appropriate care. Most prisons offer infirmary and hospital care either in the prison or at a community hospital depending on the severity of illness and treatment required.  If you need medical care in a prison, a written request must be submitted. Once it is received, it will be screened and prioritized for an appointment. Emergency services are available as necessary. Drugs, surgery, prenatal, and hospice care are provided if necessary.

TL;DR in Russian:

Здоровое питание. Регулярно делайте физические упражнения. Займите себя чем-то. Болезни.


Although the temporary crown may hold for a few days or even weeks in the best-case scenario, you will need to see a dentist as soon as possible for a more permanent reattachment or replacement. Avoid eating on the side of the mouth with the crown. Remember that the crown is only held temporarily in place, so avoid any excessively hard or chewy foods until you can see a dentist. If your tooth or jaw is sensitive or in pain because of the temporary crown fix, dab clove oil onto a cotton swab and gently apply to the gum and tooth area. This will numb the site. You can often find clove oil in pharmacies or in the spice aisle of supermarkets.

TL;DR in Russian:

Запишитесь на прием к стоматологу. Ешьте и пейте с осторожностью до тех пор, пока врач-стоматолог не отремонтирует коронку. Избавьтесь от боли.


Although their aloofness has bred a reputation for apathy and a lack of love, cats actually have the same chemical responses in their brain when they have positive interactions with people and other friendly animals and can build close bonds and attachments to humans and other cats. The love response is created by oxytocin, a chemical secreted by the brain when we experience strong attachment. Cats are intelligent enough to master vocalization with their human companion, provided humans pay attention.  What sounds does you cat make in response to various activities like feeding? Cuddling on the couch?  Play time?  When it wants to get in your lap?  Note trends in vocalization to better understand what your cat is attempting to tell you. Purring means different things.  Science hasn’t completely nailed down why cats purr.  We know mother cats do it when nursing.  We also know that cats purr when they are happy.  But cats also purr when they are attempting to calm themselves down, even when giving birth.  When your cat purrs, take notice of the context and that can help explain the purpose of that specific purr. Tail up means “Hi!  I’m feeling friendly.”  Tail down means “I’m hunting, or not interested in interacting with you at the moment.”  Staring means “I don’t know what to think about you, and I might be a little concerned.” Long, slow blinking means “I am comfortable around you.  You are my friend.”  Laying down on her side and stretching means “I’m relaxed and would like petting.” Laying down with ears back and a rigid posture means “I’m really frightened and will kick, scratch, or bite if you come closer.” There are some responses among cats that are universal; and yet, there are others that are specific to each feline. Some cats puff up slightly when they are feeling cuddly or excited about affection (this is normally a reaction associated with aggression and fear). Some cats will grab you lightly with their claws when they want to get your attention to be picked up, petted or fed (this can also be a...

TL;DR in Russian:

Поймите, что кошки могут любить человека. Слушайте свою кошку. Обращайте внимание на движения кошки. Будьте готовы к тому, что кошка будет проявлять любопытство. Смиритесь с тем, что кошки стремятся забираться на все.


Although there are a variety of tricks to control your hunger in an instant, eating breakfast daily has been shown to reduce your feelings of hunger all day long.  Skipping breakfast may set you up for feeling much hungrier throughout the day. In addition, those who skipped breakfast ended up eating more calories throughout the day in one study. People who routinely skip breakfast may increase their insulin response, which promotes weight gain.  One study shows that eating a breakfast that contains fat, protein, and carbohydrates reduces your hunger throughout the day.  Examples of hunger-preventing breakfasts include scrambled eggs with low-fat cheese and whole grain toast, whole grain waffle with peanut butter and fruit, or oatmeal with nuts and dried fruit. Protein is involved in many important roles in your body. However, one notable thing about protein is that it helps you feel satisfied longer compared to other nutrients. Eating protein can also reduce your cravings for sugary or high-fat foods.  Choose lean sources of protein (especially if you're watching your weight) at each meal and snack.  This will help ensure that you eat an adequate amount but also give you that satisfying punch you need throughout the day. Lean protein options include seafood, poultry, lean beef, pork, eggs, low-fat dairy, legumes, and tofu. Make sure you eat food containing protein within 30 minutes after you work out. Protein helps your muscles absorb energy and grow. There have been a variety of studies that have shown that people feel more satisfied and satiated with a higher fiber diet compared to those who ate a low-fiber diet.  There are a variety of mechanisms thought to contribute to fiber's filling effect. One is that fibrous foods require more chewing, which could slow your rate of ingestion and help you feel more satisfied.  Fiber is also bulky and may make you physically feel fuller.  Vegetables, fruits, and whole grains are filled with fiber. These foods will typically fill you up for longer than other foods....

TL;DR in Russian:

Завтракайте. Потребляйте достаточное количество белка. Выбирайте продукты с высоким содержанием клетчатки. Удовлетворяйте желание поесть здоровым способом. Не пропускайте приемы пищи.


Although there are hundreds of named petunias, they tend to fall into four basic categories, which are determined by flower size and growth habit. Some of these types of petunias work better being grown in a container, while some are better suited to the garden.  Grandiflora have the largest flowers and are the most commonly-used type of petunia. Some have single blooms while others are doubles and are available in both upright and cascading varieties. Multiflora petunias have smaller flowers but have masses of blooms and provide big splashes of color. Milliflora grow close to the ground and have small flowers. They are easy to control and thus work well as an edging plant. Ground cover petunias spread and trail along the ground, from window boxes, and cover large areas quickly. This type will need more frequent watering. After you've chosen the type of petunia you want, you'll need to pick the petunias themselves. There are some things that you should look for in terms of the best bedding plants.  Choose plants with healthy leaves and visible fresh growth. Contrary to popular belief, plants with the most flowers on them are not the ones you should pick. Instead, pick plants that have a few flowers and lots of bushy growth. Pick petunia plants for bedding that are compact (not tall and leggy) because these will thrive better. All types of petunias need at least five to six hours of full sunlight per day, although they can tolerate some shade. The soil needs to be well-drained, although it doesn't have to be particularly nutrient-rich. Petunias work well in containers, as well as planted in the garden. However, if you're going to plant them in a container you will want to make sure that you use a soil-less mix (a soil-less mix is composed of things like peat moss, composted pine bark, or coir, as well as inorganic components like sand). Make sure to dig the soil so that it is nice and loose (allowing for better drainage). You want to both condition the soil and fertilize it to make it ready for petunias. If...

TL;DR in Russian:

Выберите свой сорт петунии. Выберите петунии. Выберите правильное место для их посадки. Подготовьте почву для посадки. Расположите их с правильными промежутками. Посадите их в правильное время года.


Although there are many brands of commercial window cleaner, they tend to include excessive amounts of soap, which will cause streaking. As such, you are better off using either an equal part mixture of vinegar and water or a homemade cleaning solution.

TL;DR in Russian:

Не рекомендуется использовать магазинные средства для очистки стекол.


Although there are many foods that you should eat more often to help prevent colon polyps, there are foods that you should limit or avoid.    Saturated fats, unlike omega-3 fats, have been shown to increase your risk for the formation of colon polyps and colon cancer.  One study in particular found that for every additional 100 grams of red meat that you consume (which is higher in saturated fat) your risk for colon cancer increases by 14%. Limit meats:  fatty cuts of beef, salami, hot dogs, bacon, sausage and deli meat.  These are highly processed and high in saturated fat. If you do choose to have these foods occasionally, stick to the appropriate portion of 3 to 4 oz total per serving. You may not realize that another group of foods that has been linked to colon polyps and colon cancer are sugary, sweetened foods.  Limit these in your diet.  The sugar from sweetened foods increase your glucose levels.  Studies have shown that with increased glucose levels, your risk for the formation of colon cancer increases as well.  Foods that are high in sugar and that should be limited include:  sweetened beverages, candy, cookies, cakes, pies, ice cream, sugary cereals, pastries and fruit juices. If you do choose to have these foods, make sure they are small portions and something you only eat occasionally - not on a regular basis. In addition to avoiding or limiting certain foods, you should also take care of how you prepare certain foods.  Charring or burning foods when you cook them may increase your risk of colon cancer.  When you cook foods, especially over a grill, you can char or burn them.  Although this may taste good, this charring creates carcinogenic substances in the food which have been associated with higher rates of colon cancer. If you are grilling foods try to avoid foods from becoming overly charred.  When eating, avoid the blackened bits or areas that are charred.  Remove with a fork and knife so they are completely removed from your serving. Another trick is to grill or cook foods over aluminum...

TL;DR in Russian:

Ограничьте потребление насыщенных жиров. Снизьте потребление сахара. Старайтесь избегать пережаренной и подгоревшей пищи. Ограничьте употребление алкоголя.


Although there are some common triggers for migraines, you need to figure out exactly what triggers your specific migraines. A headache diary can help you determine this. It can also help you and your doctor monitor the effectiveness of treatments. Being able to review a record of things done, eaten, experienced, and felt during the 24 hours prior to the onset of a migraine can teach you a great deal about your personal triggers.  Start the diary by asking yourself these questions: When did I start having the headache? How often would I say they are now? Any specific days? Times? How can I describe the pain of the headache? Any triggers? Do I have different types of headaches? Does anyone else in the family experience headaches? Do I notice vision changes with your headaches? Do I get them around the time I have a period? Track the date, the time from start to finish, the pain rating from 0-10, any triggers, any symptoms beforehand, medications you took for it, and the relief of the migraine. If you have a smart-phone use one of mobile application for migraine to keep track of your migraine, triggers, aura, medication etc. You can find migraine apps for android by searching for migraine or related keyword in google play store. There isn't one singular trigger for migraines. It is unclear exactly what causes migraines and it varies from person to person. Migraines seem to be triggered by a wide variety of different things. It can be something you eat, smell, hear, or see. It can often be linked to your sleeping patterns or daily activities. Make sure you document all the things you do each day so you can pick out your personal triggers after some time has passed. While it will probably not be possible to avoid all migraines, it should be possible to manage them. Go through your migraine diary and try to see what patterns have developed. Look for patterns to find your triggers. Look for particular times of the day, the week, or the season that cause more problems than others.  Map out an approach to managing...

TL;DR in Russian:

Заведите дневник головной боли. Определите факторы, вызывающие у вас мигрень. Составьте план борьбы с мигренью.


Although there is a relationship between alcohol tolerance and dependence, they are not the same thing. A person can increase their alcohol tolerance without becoming dependent, though having too high an alcohol tolerance likely means you are also dependent.  Tolerance means that your body adapts to the consumption of a specific amount of alcohol, even in amounts such as one beer or one glass of wine.  Dependence means that you consistently and compulsively consume alcohol and need it to function, a dangerous state you want to avoid. If your alcohol tolerance becomes too high, it's likely a sign that you're dependent, which can be dangerous not only for you, but also the people around you. Not all alcoholic drinks are equal in alcohol strength, and even the type of drink may be handled differently by different individuals.  In general, the smaller the typical serving size, the stronger the drink. A shot of whiskey can have as much alcohol as an entire light beer. In many countries, the alcohol content is labelled on the container. The higher the content, the higher the effect. Sweet fruity drinks and/or cocktails can be very difficult to judge on alcoholic content--especially for a novice. Since these can vary widely based on the bartender, there is no one standard. Not all types of drinks are standardized. A typical lager-style beer is usually about 5% alcohol, but some craft beers are 20% or more. Different drinks may produce different effects. Be aware that while inebriation has common effects, different types of drinks may cause slightly different effects. For example, a person may be much more mellow drinking wine than after having tequila. Before you start to increase your consumption, estimate what your current tolerance is. This will help you figure out the safest way to consume more alcohol.  Have one drink, then perhaps another in a safe environment with responsible drinkers. Do not put yourself in a situation where impairment is inherently dangerous, or with people who are irresponsible and are...

TL;DR in Russian:

Понимайте разницу между устойчивостью к алкоголю и зависимостью от него. Поймите, что разные типы напитков отличаются друг от друга. Определите, каков ваш уровень устойчивости к алкоголю. Начните осторожно и постепенно повышать количество выпиваемого алкоголя. Не выходите за разумные пороги употребления алкоголя. Знайте, когда остановиться. На несколько дней в неделю воздерживайтесь от алкоголя. Знайте об опасностях, связанных с употреблением алкоголя.


Although there is a variety of eating styles and diet plans to follow, the most nutritious is a well-balanced diet.  A balanced diet will be different for everyone. You'll need to eat the right portion sizes for your age, gender and activity level.  In addition, a well-balanced diet is one that features foods from each food group each day. Although many diets suggest giving up gluten, or giving up carbs or even avoiding dairy, all food groups offer beneficial nutrition to everyone. Only avoid food groups if you have an allergy to those foods. Also make sure you have a wide variety of foods in your diet. For example, don't always choose to eat an apple as your afternoon snack. Alternate between apples, bananas or berries to increase the variety of your diet. Protein is an essential nutrient to any nutritious diet; however, choosing leaner protein sources is advisable.  Protein is essential for a variety of functions in your body which includes providing your body with energy, supporting your lean muscle mass, providing the basis for many enzymes and hormones and providing structure and support for cells.  Lean protein sources are lower in fat and calories compared to higher fat proteins. Many high-fat proteins (mostly from animal sources) are higher in saturated fat. Focusing on leaner protein decreasing your overall intake of these types of fat.  To get your recommended amount of protein each day, include one or two servings at each meal. One serving is about 3 – 4 oz or about the size of the palm of your hand.  Lean protein sources include poultry, eggs, low-fat dairy, pork, seafood, beans and nuts, and lower fat beef. Fruits and vegetables are an integral part of a healthful diet. These are the foods that are abundant in essential nutrients.  Fruits and vegetables are both fairly low in calories, but high in nutrients (making them nutrient-dense foods). They are some of the best sources of fiber, vitamins, mineral, and antioxidants. It's typically recommended to consume five to nine servings of fruits and...

TL;DR in Russian:

Сбалансируйте свой рацион. Выбирайте вместо жирных постные источники белка. Постарайтесь ежедневно съедать 5–9 порций фруктов и овощей. Употребляйте продукты из цельных, а не очищенных зерен. Выбирайте полезные источники жира. Пейте достаточно жидкости.


Although there is doubt about whether eye exercises actually improve eyesight, some eye doctors prescribe them for people with particular eye problems. These include trouble focusing vision, a lazy eye, and crossed eyes. Ask your doctor if eye exercises are right for you, and he can suggest some exercises in addition to the ones on this list. While blinking is not exactly an exercise, it is necessary for healthy eyes. A common problem is that people working on computers or watching TV don't blink enough, leading to dryness and eyestrain. Take a break from your work and try blinking every 3-4 seconds for a 2 minute period. This will help re-lubricate your eyes and treat symptoms of eyestrain. Tracing patterns with your eyes will help strengthen eye muscles and can sharpen vision.  Start by tracing a figure 8. After you've gotten used to tracing the 8 in one direction, try reversing directions. Then mentally flip the 8 on its side, making an infinity symbol. Trace this figure one way, then the other. When you've gotten tired of the figure 8, you can try tracing other shapes as well. This exercise can help your eyes stay focused when you switch your focus to objects of different distances.  Place your finger about 10 inches from your face. Then focus on it. Then switch your focus to an object about 20 feet away. Alternate between these two focus points every few seconds for about 3 minutes. This will help keep your eyesight sharp as you focus on moving objects.  Hold your hand out in front of your face with your arm fully outstretched. Put your thumb up and focus on it. Move your thumb back towards you until it's about 3 inches from your face, keeping your eyes focused on it the whole time. Then extend your arm again and stay focused on your thumb.

TL;DR in Russian:

Узнайте у врача, какие упражнения для глаз вы можете выполнять. Поморгайте в течение нескольких минут. Очертите глазами цифру 8. Меняйте фокус на ближних и дальних объектах. Фокусируйте взгляд на руке, перемещая ее к лицу.


Although there is no cure for the flu, you can get vaccinated against the virus every year. This can strengthen your immunity against the condition during cold and flu season. Speak to your doctor about whether getting the flu vaccination is a good option for you.  You must get the flu vaccine every year. Your vaccine from the previous year does not carry over into the new flu season. Anyone from the ages of six months to those over 65 years of age can receive a flu vaccine. (Over 65 can take Pneumococcal vaccine (Pneumovax) as well, which will vaccinate against Pneumonia.) Be aware that some soreness is normal at the injection site.  You may also be able to get the vaccine in the form of a nasal spray. Unlike the shot, this actually delivers a weakened version of the virus to your body, so you must have a strong and healthy immune system to use the nasal spray. If you are going through chemotherapy or are immunocompromised (from an organ transplant or a disease like HIV), you are ineligible for the spray. In addition, if you are regularly around someone who is immunocompromised, you should not use the spray. Report any side effects such as fever, soreness or body aches to your doctor, especially if they are persistent.  Obtain a copy of the Vaccine Information Statement. Anyone who gets a flu shot must receive a copy of this statement, which explains the type of vaccine you received as well as how it keeps you safe and eliminates flu epidemics. Unlike influenza, there is no vaccine for the common cold. The best way to prevent it is by adopting good hygiene habits and taking care of your overall health. Maintain a healthy diet, exercise regularly, wash your hands and so on. Try and avoid close and/ or prolonged contact with anyone you know has a cold or who exhibits signs of a cold. This may keep any bacteria or virus from invading your system and getting you sick.  Try and kindly excuse yourself from situations with sick persons. For example, if a friend or colleague is speaking with you or wants to go out,...

TL;DR in Russian:

Делайте прививки. Вакцины, защищающей от простуды, не существует. Не контактируйте с больными людьми. Пользуйтесь предметами, принадлежащими только вам. Принимайте пищевые добавки.


Although these leaves will give you a nasty reaction, they're really quite beautiful. If you want to press these, always wear latex gloves when you're collecting them and when you're handling them. Once pressed you will need to seal them with clear acrylic sealer so you don't get a rash. If you wait until they're too mature and on the drier side the color will be more prone to fading. Your leaves can be collected any time of the year, but if you want to keep them as green as possible you should collect them earlier in the season, before they're exposed to hot summer temperatures that can damage chlorophyll. That said, also take a good look at any leaves that the insects have been feasting on. These can have a nice lacy, naturally skeletonized look, either fully or partially, and lend a nice touch to your project.

TL;DR in Russian:

Научитесь распознавать ядовитые растения, прежде чем собирать листья. Набирайте листья комплектами от самых молодых до зрелых листьев в самом соку. Выбирайте листья в хорошем состоянии, чтобы на них не было пятен, разрывов и повреждений от вредителей, так как все эти недостатки станут еще заметнее после сушки.


Although they might be easier to disassemble, the wood is more likely to be damaged beyond use. You can get up to 40 feet (12m) of wood from a good pallet. Shipping pallets are built with annular ring nails, which are meant to stay put. A handheld reciprocating saw will reduce pallet deconstruction from 30 minutes or more to about 10 minutes. 5cm) demolition blade. The five-inch (12.7cm) blade that comes with the saw will not work, and you will break the saw if you use it for this project. Make sure it is secure. Plug the saw into an electrical outlet. Earplugs or ear protectors will also reduce the risk of hearing loss. If you can’t, lay it across sturdy workbenches and you can saw the nails off using a horizontal motion. The smaller horizontal slats, usually 2 x 4 wood, should be nailed to these pieces to create the top surface of the pallet. You will need to cut through the nails along the vertical pieces where the horizontal and vertical slats meet. Place your saw between the two pieces of wood and cut downward or sideways, away from your body, in a smooth motion. You will cut through the spiral nails that connect the two pieces of wood.  The horizontal boards may start to fall off. Ask a friend to pile them up if they are becoming a hazard. Saw around the outer edge, cutting between the wood where the frame pieces meet.

TL;DR in Russian:

Выберите поддон, на котором нет никаких признаков износа. Не пытайтесь разбирать поддоны с помощью обычных инструментов. Приобретите сабельную пилу. Для резки металла приобретите лезвие 30. Установите нужное лезвие и подключите пилу к электрической розетке. Наденьте защитные очки, спецодежду и перчатки. Поставьте поддон вертикально и подоприте его. Найдите две основные вертикальные деревянные доски на поддоне. Включите сабельную пилу. Продолжайте пилить одну сторону вертикальной доски, пока все горизонтальные рейки не ослабятся и освободятся от гвоздей. Перейдите к другой вертикальной планке и повторите процесс на другой стороне поддона. Перейдите к задней части поддона, где находится рама конструкции.


Although they vary depending on who has written them, most essay prompts include similar information. Essay prompts can seem overwhelming at first, especially if they incorporate a lot of information, but knowing what you're looking for can help you decipher them.   Most prompts begin with some contextual information about the topic of the essay. While this can seem superfluous, read it carefully; it may give you a clue about how your teacher wants you to frame the topic of the essay. The "task" of the essay prompt will usually be worded with active verbs such as summarize, describe, compare, contrast, analyze and/or argue. These verbs will help you know what type of essay the prompt is asking for.  Sometimes the prompt will offer a list of questions or suggestions for further thought. Read this section attentively: sometimes these questions or suggestions may just be a way to prompt your own thinking, but other times it may be required to address them all in your essay. Many prompts will conclude with a list of formatting requirements: common requirements include "12-pt font," "double-spaced," and "1-inch margins," but your prompt may also ask for others. Make sure you adhere to all of these requirements in your final draft! Failure to do so may cost you points on the essay. Knowing exactly what your teacher expects from you is the first step to starting your essay successfully. You should read the prompt as soon as possible after it is given to you.  Read any questions or prompts several times. You may want to re-write the prompt in your own words to be sure that you understand it. Paraphrasing can help you remember and interpret information more effectively.  If you have a choice between several essay prompts, choose the one that you feel the most comfortable with or the one that you think you can write about in the most detail. Ask questions if you are confused or unsure about the teacher’s expectations. Find out if there is a grading rubric for the essay and ask to see it ahead of time so that you can...

TL;DR in Russian:

Правильно читайте задание. Убедитесь, что вы полностью поняли задание. Узнайте критерии оценивания. Придумайте хотя бы две идеи.


Although this conversation should be about you, don’t forget your friend will have feelings and they may not always be as you expect (you may want to address this in role-playing as described above). Your friend may cry or get angry. This is a common response when one is the recipient of another person's upsetting or difficult news.  Remember this is a natural response and does not mean you've done anything wrong! This might be a good time to assure your friend that you don't expect them to have all the answers, and that you just need them to listen and be there for you.  Don't take anger or crying as a sign of rejection. You can try talking to your friend again another time. Meanwhile, find someone else close to you that you can talk with. If you're having trouble communicating with your friend or she has an extreme reaction, try the following 4 steps, which are helpful in mediating difficult conversations.   Inquiry: Ask and make an observation. You could say, “Have I upset you with this topic? I would like to listen to how you feel.”  Acknowledgment: Summarize what your friend stated. You can really further the conversation along if you can help your friend calm down. Summarizing what your friend said will help your friend feel like someone is listening.  Advocacy: Once you comprehend your friend’s point of view, you are getting close to coming to a mutual understanding. You can take this opportunity to clarify what you’ve learned about depression, or to share with your friend what is appropriate for your friend to do or not do, such as, “Don’t worry. My depression doesn’t have anything to do with how good of a friend you are. You are my best friend, and one of the few reasons I smile these days.”  Problem-solving: By this time, your friend hopefully would have calmed down so you can fulfill your objective. Finish stating what you wanted to state. Have your friend help you find a therapist, help you make therapy appointments, or just to be there to listen to you. If these 4 steps don't work, it may be best...

TL;DR in Russian:

Не забывайте о чувствах своего друга. Будьте готовы к потенциальным негативным реакциям. Если вы чувствуете, что разговор заходит в тупик, меняйте направление. При этом ваш друг, в свою очередь, может тоже рассказать что-то о себе. Не забывайте о том, что ваш друг может попытаться “нормализовать” вашу ситуацию. Встречайтесь и с другими людьми.


Although this is important for everyone's dental health, tooth brushing is especially important for keeping a smoker's teeth white. Brush your teeth twice to three times a day, being sure to brush for at least two minutes each time. Use a whitening toothpaste if you would like to get an extra level of whitening action.  Smokers tend to have poorer oral health and a higher risk of periodontal disease, so it's important to focus on keeping your mouth healthy. In addition to reducing the risk of problems in your mouth, like gum disease, brushing will whiten your smile. Try brushing right after you smoke. This will remove the tar and other chemicals deposited on the teeth quickly instead of letting them set it. There are special toothpastes for smokers. These toothpastes contain more abrasive ingredients, such as baking soda or alumina than normal toothpastes. This helps to get at the tar and nicotine embedded in the teeth. Because these toothpastes have additional abrasive, they can wear down your enamel faster. If you are concerned about your enamel wearing down, consider using smoker's toothpaste some of the time and regular toothpaste the rest of the time. There are specialty mouthwash products that are made to reduce the amount of tar and chemicals in your mouth after smoking. They are made to be used after each time you smoke. Using a normal mouthwash won't keep your teeth white but it will improve your overall oral health. Use a regular mouthwash even if you can't get your hands on an anti-tar mouthwash. Just be sure to pick a therapeutic mouthwash that actually fights gingivitis and freshens your breath at the same time, as opposed to a mouthwash that just freshens your breath. You should be able to tell the difference because therapeutic mouthwashes include fluoride and antimicrobial agents. It's important to floss your teeth before you sleep or after brushing. In addition to improving your general oral health, it will also help to remove nicotine and tar from your teeth. This will decrease the risk of...

TL;DR in Russian:

Чистите зубы. Подумайте над тем, чтобы начать пользоваться специальной зубной пастой для курильщиков. Пользуйтесь ополаскивателем для рта, который предназначен специально для курильщиков. Чистите зубы зубной нитью. Регулярно посещайте стоматолога.


Although this isn't usually a problem for most teenagers, it is very important to go out with your friends and meet new people.  If you don't have many friends then make the effort to go out and meet some new ones; it's not as hard as it may seem! Join a club or sports team where you can meet people with similar interests to your own. Just try to avoid social events that involve dangerous or unhealthy activities such as drinking or taking drugs, as this will just cancel out everything in this article! Teenagers often have a rather bumpy relationship with their parents and tend to rebel against parental authority.   However, it's important to remember that your parents are only concerned for your safety and happiness and if they don't allow you to do something it's probably because they don't think it's safe or in your best interests. Therefore, the best way to deal with disagreements is to have a calm, reasoned discussion with your parents, not a screaming tantrum. Remind them that you are a mature, sensible almost-adult who is capable of making good decisions. You'll get a lot more leeway if you use this approach! While having a boyfriend or girlfriend is all part of the fun of being a teenager, you shouldn't let your relationship take over your life.  Make sure you take care of yourself before entering in a relationship.  Don't ditch your friends in favor of your latest boyfriend or girlfriend -- he or she may only last a couple of months, but friends are for life! Don't be too heartbroken if things don't work out. You can be pretty certain that the guy or girl you dated for 6 weeks in ninth grade wasn't the love of your life! So get out there and meet someone new! Be sexually responsible. If you make the decision to become sexually active as teenager, make sure to do so responsibly. Always use protection and regularly get yourself checked out for any STDs. It's important to maintain good relationships with your teachers by behaving well in class, handing in assignments on time and maintaining good grades. ...

TL;DR in Russian:

Проводите время с друзьями. Будьте терпимы со своими родителями. Будьте чувственным, когда дело идет о взаимоотношениях. Поддерживайте хорошие отношения с учителями.


Although this may not be your style, it will help to get things out of your head and onto paper. You will be able to focus better if you know that you will not forget what you have to do today. Get to know your deadlines and complete the projects in order of deadlines. If you don’t do this, you will set yourself up for a stressful day at work—always in crisis trying to meet looming deadlines. If your to-do list is not something you can reasonably accomplish in a day, create a to-do list for the following day, so that you can reduce the load. When faced with too much work, you may become unmotivated knowing you can’t accomplish everything. Opt to have a five or seven day to-do list. Use a dry erase board or pencil, so that you can change it every morning before you begin. It will result in fewer things falling through the cracks. If you haven’t tried it before, schedule your day where you have two periods for answering emails, a period for calling and time for Internet use and several breaks. Calls, emails and texts can break up the flow of work on a project, resulting in distractions and procrastination. Your cell phone probably has an easy timer. Unless you like to work at something for more than a few hours, set an alarm at hour intervals to get up, move around and change tasks. Avoid checking your work email after this time. Most successful entrepreneurs are able to establish a work/life balance that includes relationships, hobbies and vacations. Return to a clean, uncluttered slate in the morning.

TL;DR in Russian:

Составьте список дел. Запишите дела в список, согласно их приоритету. Не перестарайтесь. Постарайтесь разделить ваше время. Установите таймер. Установите конец рабочего дня. Каждый день, перед тем как покинуть офис, убирайтесь на вашем столе.


Although this may seem counterintuitive, lucid dream advocates suggest that it is important to test during the day whether or not you're dreaming. The reason for doing this is that if you get into a habit of checking in waking life, this checking habit will cross over into your dream life.  By deliberately checking during waking hours, you can create a particular habit for your mind to try out one or more of the following reality checks: reading a piece of paper when wondering if you're dreaming,  trying to move objects, or checking a clock. When the habit is tried out in a dream, and fails to perform "normally", then its failure lets you know that you're dreaming. If you are really awake, then you might want to consider why you're worried about whether or not you're dreaming. For example, have you taken drugs or have you been poisoned? Are you an accident victim? Are you hallucinating? Might you be suffering from concussion or some other injury? If you are injured or out of your depth mentally or emotionally, either call for medical assistance or signal to somebody to help you as best you can. If you are dreaming, things won't be as they seem normally. Reality checks form a regular part of lucid dreaming and are a means by which you can be actively more involved in your lucid dreaming. Some lucid dreamers like to perform reality checks during the waking hours because it increases the opportunities for lucid dreaming. Appearances can be very deceiving in the dream world, where distortions are common and even the norm. If the dream is set in your home or another place where you spend time, look at common objects.  Does anything look different than how you last remember seeing it?  For example, is there a window where a painting is supposed to be?  These are clear signs of dreaming. If you're talking to people who have been dead for years, then that's a sure sign that you're dreaming. Why you're talking to them is a whole other area for dream interpretation, but the fact that they're there, casual as, means...

TL;DR in Russian:

Проверяйте, спите ли вы, во время бодрствования. Проведите ряд проверок на реальность происходящего. Осмотритесь по сторонам. Подумайте о людях, которых вы видите. Осмотрите себя.


Although ticks are found outdoors, indoor infestations of the brown dog tick are not uncommon. This kind of tick feeds on dogs and other animals and prefers warm, dry conditions. The first step in removing these ticks is to de-clutter your home, because ticks hide almost anywhere. Pick up items from the floor, and don't leave dirty laundry lying around. Your tick infestation is an opportunity to do a little spring-cleaning. Ticks attach to dirty clothing or bed linens. Wash clothes or linens you suspect may be tick-infected in the hottest water suitable for the fabric type. Avoid leaving dirty laundry on the floor, and if you suspect any clothes or linens might have ticks, do not put them in the laundry hamper, because this will contaminate the other clothes. Put them straight into the washing machine. The next step is to clean your entire home thoroughly from top to bottom. Clean out shelves, dust forgotten corners and sweep, mop, and vacuum all floors.  Your vacuum cleaner will be your best friend during the tick-removal process, because you can suck up ticks from all over the house; in animal bedding, in cracks in the floor and wall, on baseboards and crown molding, and on and underneath furniture. Be sure to dispose of the vacuum bag afterwards. Once your house is cleaned and decluttered, and you have physically removed as many ticks as possible, you will need to use pesticides to kill any remaining ticks and their eggs.  To kill tick eggs and larva, you need to lightly dust all areas of your home with a pesticide contain boric acid and botanical extracts. Sprinkle a little extra dust around your pet's bedding, which is a favorite laying spot. To kill the adults, use a pyrethrin-based pesticide spray designed especially for getting rid of brown dog ticks. This is safe for humans and pets and works quickly. Spray this pesticide all over the home. Don't forget carpets and curtains, and the underside of tables, chairs and sofas. Make sure to read the label for exact directions. Read the directions on the...

TL;DR in Russian:

Наведите в доме порядок. Постирайте грязную одежду в горячей воде. Как следует очистите дом. Обработайте дом пестицидом. Выведите клещей у живущих в доме животных. Обратитесь к дезинсектору.


Although ticks can crawl under clothes easily, you reduce the risk of tick bites by covering more skin and making it harder for ticks to attach themselves to the skin.  Tuck your pants into your socks and tuck your shirt into your pants to keep ticks from getting inside your clothes. For extra protection, wrap masking tape around where the pant leg cuffs are tucked into your socks to keep them secure from ticks, which are usually at ground level. Cover your head with a hat or kerchief to provide additional protection from ticks.  Ticks do not drop on you from trees, but they can crawl very effectively.  They like to attach around your head or ears because the skin is thinner in these locations and hosts often have trouble reaching or grooming these areas. If you have long hair, it’s a good idea to cover, braid, or tie it so that it is secure and you don’t brush against areas where ticks might be located.  You don’t want to give ticks anything else to crawl on. This also makes it easier to check for ticks. Ticks are easier to spot when they land on light colors.  Nymphal ticks, or baby ticks, can be as small as a poppy seed, and the lighter your clothes, the easier time you will have locating the tick. Although you should wear pants and long sleeves to prevent tick exposure, wearing lighter-colored clothing will help you stay cool when it’s warm outside. One of the most effective ways to prevent tick bites is to purchase clothes that have already been treated with permethrin, an effective tick repellent that kills ticks on contact.  The repellent is odorless and invisible. Clothing that has been commercially treated is effective after up to 70 washings. If you are concerned about the risks of applying sprays and chemicals directly to your skin, this is a good alternative option. You can also purchase permethrin kits to treat your clothes at home, but these applications are not usually as long lasting. Tick-repellent clothing and kits to treat clothing can be found in sporting goods stores and are also...

TL;DR in Russian:

Наденьте рубашку с длинными рукавами и брюки. Наденьте шляпу. Соберите длинные волосы. Выберите одежду светлого цвета. Купите одежду, отталкивающую клещей.


Although timothy hay, other hays, grasses, and alfalfa are the foundation of a guinea pig’s diet, they are low in Vitamin C.  Supplementation of some kind is necessary.  Provide unlimited access to hay for your guinea pig no matter what supplements you decide to use.  You may add lucerne hay to a pregnant guinea pig’s diet to provide increased protein and calcium. Red bell peppers, otherwise known as capsicums, are high in vitamin C and are one of the only vegetables that can be fed every day. Yellow and green bell peppers can also be fed, but contain less vitamin C to red varieties. Dark, leafy greens such as kale, parsley, cabbage, spinach, chicory, lambsquarter, and dandelion greens provide a good source of Vitamin C. If you feed dandelion greens or lambsquarter, be careful not to harvest ones from lawns that have been treated with pesticides, fertilizers, or herbicides.  Leafy greens should be the main vegetable supplement for your guinea pig. Provide 2-3 leaves of various leafy greens each day. Cucumbers, guava, broccoli, cauliflower, strawberry, peas, tomatoes, and kiwi are good sources of Vitamin C for guinea pigs. Vegetables and fruits can be offered a few times a week. Since fruits are high in sugar, these should be given more sparingly. Various vegetables contain different amounts of vitamins and nutrients. Some vegetables, while healthy for guinea pigs, can cause dietary issues if fed in high amounts. For example, high-calcium vegetables that are fed too often can cause bladder stones. Nutrient-deficient vegetables, such as lettuce, can cause diarrhoea and bloating if fed in excess amounts. For a reliable and updated chart of vegetables types, visit https://www.guinealynx.info/diet_vegs.html  Lettuces such as cos, romaine, and butterhead should be limited to 1-2 times a week, as they contain little nutrient value, and can cause bloating, diarrhoea and an upset stomach if fed in excess amounts. Iceberg lettuce should not be fed at all. Broccoli, cauliflower and brussel sprouts should be limited to...

TL;DR in Russian:

Не стоит думать, что трава или сено обеспечат потребности организма морской свинки. Выбирайте гранулированный корм для морских свинок, содержащий витамин С. Добавьте листовую зелень в рацион морской свинки. Остальные овощи и фрукты можно давать морской свинке в качестве лакомства. Не давайте морской свинке продукты, которые могут вызвать у животного отравление.


Although total quiet works best for some people while sleeping, vivid dreamers often report having the best dreams while listening to music. The music should be ambient. That way, your higher order brain functions won't be so distracted by what's happening in the music. There are certain musical works that are specifically intended for sleep and lucid dreaming. Robert Rich's six hour Somnium is a good piece of ambient music for dreaming. Max Richter's eight hour-long Sleep is another piece that may improve the vividness of the dreams you have while listening to it. Dreaming takes place during the REM (Rapid Eye Movement) stage of sleep. Most sleep cycles are similar, and you may be able to predict at what point you'll be at this stage. Try setting your alarm clock to go off 4.5, 6, or 7.5 hours after you go to sleep. This will rouse you awake at a point where the dream is either happening or still fresh in your mind.  Some people find the annoying sound of an alarm distracts them from remembering. If you aren't having luck with an alarm, try waking up without an alarm.  If you'll be sleeping around someone who will be awake during one of your REM stages (such as a roommate), you could ask that they wake you up instead of an alarm. Light-based alarms will wake you up with light rather than sound. This is generally a gentler way to wake up, and may make it easier to recall your dreams. Dreams become far more vivid when you allow yourself to focus in on details in the dream. Without reining in on details, the memory of the dream becomes clouded, and large chunks of information are lost. If you're in a room with a clock for example, try to look in on the clock and check the time. Many people actually report specific times on a clock being jumbled and unclear. Even if this doesn't give you a clear bit of info, the experience of seeing something off-beat like this will help you to become more lucid. Even if you aren't able to actively recall this step while you're dreaming, thinking about doing it a lot while...

TL;DR in Russian:

Слушайте музыку во время сна. Установите будильник, чтобы проснуться во время БДГ-фазы. Обрашайте внимание на детали. Идентифицируйте свои персональные признаки сна. Напомните себе о том, что вы находитесь в состоянии сна.


Although turmeric can have enormous benefits for most healthy patients, you should make sure not to exceed recommended dosages or this can lead to an upset stomach. Consult your doctor for the appropriate amount of turmeric to include in your daily diet. While normal amounts of turmeric in food should be fine to consume, do not add additional dosages in capsule or liquid form. If you have an abnormal blood sugar level, talk to your doctor before you begin a course of turmeric. Turmeric has been shown to lower blood sugar levels; if you suffer from low blood sugar you should avoid taking turmeric medicinally. Turmeric might also interfere with any prescription medications you are taking to treat diabetes. If you are taking medication to control stomach acid — such as Pepcid, Zantac, or Prilosec — then avoid taking turmeric because it can interfere with those medications. If your gallbladder is healthy, turmeric can help regulate the amount of bile it produces. But if you have problems with your gallbladder, then turmeric can have a negative impact on it, leading to gallstones or the obstruction of the bile duct.

TL;DR in Russian:

Следите за дозировкой. Не принимайте куркуму в лечебных целях при беременности и кормлении грудью. Не употребляйте куркуму, если у вас диабет. Не используйте куркуму, если у вас повышенное образование кислоты в желудке. Не употребляйте куркуму при заболеваниях желчного пузыря.


Although using toothpaste as a quick-fix for pimples is a popular home remedy that's been around for years, there are very few dermatologists, if any, who would recommend it as a treatment. This is because toothpaste can be very drying on the skin, causing redness, irritation and sometimes even burns.  Regular toothpaste also contains none of the anti-bacterial ingredients that make over-the-counter creams more effective in treating and preventing pimples.  For this reason, toothpaste should only be used as an emergency treatment for pimples, and you should stop using it immediately if your skin is reacting badly. There are many other spot treatments you can try, as safer, more effective alternatives to toothpaste. Benzoyl peroxide is a great topical acne treatment that fights blackheads, whiteheads and larger pimples. It works by killing bacteria in the pores, preventing acne from forming in the first place. Though effective, benzoyl peroxide can cause the skin to become dry and peel, so it should be used sparingly. Benzoyl peroxide is available over-the counter, in creams, lotions, gels, medicated pads and cleansers. Salicylic acid is another effective over-the-counter acne treatment. It works by reducing inflammation and redness, while also exfoliating the skin. Unlike most acne treatments, salicylic acid actually helps to soothe and calm the skin, making it a good choice for sensitive skin-types. Salicylic acid is available in varying strengths and in many different forms, so ask your pharmacist or dermatologist about which type is best for you. Sulfur is an excellent pimple-buster for those with sensitive skin. It is extremely gentle, but also very effective at drying out pimples. It does this by drawing oil out of blocked pores and regulating sebum production. The only downside is that pure sulfur smells like rotten eggs, so you may need to use it in combination with another product in order to mask the smell. . Tea tree oil is a pleasant-smelling, natural remedy for acne. It is an effective antiseptic,...

TL;DR in Russian:

Учтите, что зубная паста — это не одобренное дерматологами средство от угрей. Попробуйте бензоила пероксид. Попробуйте салициловую кислоту. Используйте серу. Используйте масло чайного дерева. Нанесите порошок из ацетилсалициловой кислоты (аспирина) Используйте пищевую соду Обратитесь к дерматологу.


Although vitamin D is important for your health, it’s not found in abundance in the foods we eat. As such, it’s not possible to get enough vitamin D through diet alone. Although you should look for food products for some of your vitamin D, supplements are an important part of your health regimen for this scarce nutrient source. Vitamin D supplements are found in two forms over-the-counter: vitamin D2 (ergocalciferol ) and vitamin D3 (cholecalciferol).  Vitamin D3 is the form that is found naturally in fish and produced by the body when it metabolizes sunlight. It’s also thought to be less toxic in large amounts than vitamin D2, though it’s the more powerful form and has more health benefits. Most experts recommend vitamin D3 supplements over D2 ones. Ask your health care professional for dosage and brand quality recommendations. Make sure you a magnesium supplement along with your vitamin D. Magnesium is necessary for the absorption of vitamin D, but is depleted by the process. Taking vitamin D without increasing magnesium intake can lead to a deficiency. Don't start taking supplements without first consulting with a doctor. Vitamin D3 is more complete, but it is derived from animal products. Vegans and vegetarians may wish to avoid it, despite its health benefits. Vitamin D2 supplements, on the other hand, are produced synthetically using mold, and do not involve animal products at all. Although vitamin D is scarce in our food sources, it is abundant in sunlight. However, you have to strike a delicate balance between not enough and too much sunshine: you don’t want to burn or over-expose your skin. To find this balance, you can spend 10 to 20 minutes in the sun twice a week, with sunscreen on only your face. Alternately, you can spend 2-3 minutes in the sun several times a week, still with sunscreen on only your face. Either way, make sure not to bathe for an hour after sun exposure.  Be careful not to overexpose your skin to UV rays in sunlight. UV radiation causes skin cancer, resulting in an estimated 1.5...

TL;DR in Russian:

Посоветуйтесь с врачом насчет того, чтобы принимать пищевые добавки с витамином D. Если вы веган, принимайте витамин D2. Осторожно увеличьте время своего пребывания на солнце. Учтите факторы, которые могут влиять на выработку витамина D под действием солнечного света. Ешьте богатые витамином D продукты. Выбирайте витаминизированные продукты. Ограничьте потребление кофеина. Придерживайтесь всех приведенных выше рекомендаций.


Although wasps and bees can be mistaken for each other because both give painful stings, it is important to know and be able to identify the difference between them so you can administer the proper treatment. Bees and wasps are both members of the Hymenoptera (or winged membrane) order of insects, but look different and have different lifestyle habits:  Their bodies are different proportions. Bees measure about 2.5 cm long and can have entirely black bodies. Others are black or brown with yellow stripes. Bees are also hairy. Wasps, meanwhile, have more narrow waists and smooth, shiny skin. Bees also have two wings, whereas wasps have four wings. Bee colonies are much larger with populations over 75,000 while wasps live in colonies of fewer than 10,000. Wasps hibernate through the winter months but bees do not hibernate, although they stay in the hive in the cold winter months. Wasps cannot produce honey but all species of bees can. Bees feed on pollen and plant products while wasps will eat pollen but also other insects. Honey bees can sting only once. Their stinger is barbed and stays in your body, causing it to be torn from the bee’s body and left in your skin. Honey bees die after attacking. A single wasp or bumble bee can, however, sting multiple times. Bee stings and wasp stings look very similar for the most part. Unless you see the insect sting you, it may not be apparent which one it was, so knowing what to look for in the sting can be helpful.  You will experience instant and sharp burning pain at the site of the sting. A red welt will appear within minutes. A small white spot will be in the center of the welt where you were stung. The area may swell slightly around the sting. Look for a stinger in the center of the red area to determine if was a honeybee which stung you. Cater your treatment based on the sting and your body's reaction to it. Bees are usually docile and will attack only when provoked, while wasps are more naturally aggressive predators. In general, you should stay calm around bees...

TL;DR in Russian:

Различайте ос и пчел. Присмотритесь к тому, как выглядит место укуса. Не провоцируйте пчел и ос.


Although weight training can build muscle mass — which consumes more calories and therefore increases your metabolism and improves your physique — this cannot be viewed as getting rid of excess tissue in a specific spot. You’ll need to be more active throughout the day and do some type of cardiovascular exercise. Simple changes like walking instead of driving or taking the stairs instead of the elevator can help you burn calories and fat. Consider wearing a pedometer to count how far you walk in a day. Combining weight training with cardiovascular exercise and a healthy diet can help you get rid of excess body fat, including in the chest area. Sensible weight loss is one to two pounds per week. Doing some type of exercise or activity five to six days a week can help you meet overall weight loss goals and get rid of excess breast tissue more quickly.  Do least 150 minutes of moderate activity or 75 minutes of vigorous activity every week. Aim for at least 30 minutes of daily cardio to reduce breast tissue. Break up your workouts up into manageable sections if you’re just starting. For example, try two 15-minute workouts. Choose activities that challenge your body and that you enjoy. It may take a little trial and error to find what works and what you like. Consider activities such as walking, jogging or running, rowing, swimming, or biking. You can also use machines such as an elliptical, stair trainer, or rowing machine. Keep in mind that team sports, running outside with your kids, or even activities like jumping rope or on a trampoline count towards your weekly exercise. Boot camps, spin, aerobics, and cardio burn classes that use free weights and other equipment are a great way to start building muscle and reducing fat in all areas of the body. They can also motivate you if you have a hard time doing workouts alone. Sign up for a class that you do three to four times per week, with a day of rest in between. These classes often have the added benefit of teaching you proper form, which you can apply when you...

TL;DR in Russian:

Измените свой сидячий образ жизни. Занимайтесь кардиоупражнениями практически каждый день. Запишитесь в секцию.


Although whitening toothpastes will not dramatically improve the whiteness of your teeth in the space of an hour (they are more effective over time), they can still help to remove stains and make teeth look brighter.  Whitening toothpastes contain abrasive particles which polish the teeth and wear away stains (without damaging tooth enamel). They also contain chemicals (such as blue covarine) which bind to the surface of the teeth, making them appear whiter.  To use whitening toothpaste, place a pea-sized amount on your toothbrush, and brush using small circular motions, holding the toothpaste at a 45 degree angle from the gums. Whitening strips are coated with peroxide gel, which bleaches the teeth and helps them to look whiter. You will typically use two sets of strips per day, for 30 minutes each -- giving you a whiter smile in only 60 minutes!  Whitening strips can be purchased over-the-counter at the drugstore or supermarket. Avoid purchasing a brand that contains the ingredient "chlorine dioxide" as this can damage the enamel on teeth. To use the strips, remove them from the package and apply one strip to your top teeth and one to your bottom teeth. Leave them on for 30 minutes. Some strips will dissolve by themselves after use, while others will need to be removed. For best results, continue to use the whitening strips twice a day over a two week period. Like the whitening strips, whitening pens use a gel containing peroxide in order to bleach the teeth.  To use, remove the cap and twist the pen to release the gel. Stand in front of a mirror and smile widely, then use the pen to "paint" the gel onto your teeth. Keep your mouth open for about 30 seconds to allow the gel to dry. Try not to eat or drink anything for 45 minutes following the treatment. For best results, repeat this process three times a day for up to a month. A whitening tray is another great option for quickly whitening your teeth. They can be purchased over-the-counter or can be custom-made by your dentist.  To use a whitening tray,...

TL;DR in Russian:

Пользуйтесь отбеливающей зубной пастой. Воспользуйтесь отбеливающими полосками. Используйте отбеливающую ручку. Используйте отбеливающие каппы.


Although witnessing your dog suffer a fall can be a frightening experience, you need to remain calm. By staying as relaxed as possible you will be able to best assess your dog's condition as well as help your dog to remain calm. This can prevent further injury or stress. If your dog sees you panicking it will likely also panic, increasing its pain and stress levels. After your dog has fallen, calmly look for any signs of injury that you can see. Don't touch your dog as you look, use only your eyes. By evaluating the extent of damage your dog has sustained during the fall, you will be able to best judge what to do next. Look for some of the following signs of injury in your dog:  Yelping is a clear sign that your dog is in pain. Check your dog for any surface injuries such as cuts, scrapes, or protruding bones. Look at the dog's front and back legs. If a limb is broken, it may appear disfigured, being bent or held at an odd angle. Some broken bones might not be visible. If your dog is limping for more than five minutes, take it to your veterinarian. Injured dogs will breathe faster than normal. Look for a sustained increase in the rate of breathing in your dog. Not all injuries will be external or visible. Only a veterinarian will be able to verify internal injuries. Look at the dog's gums. Pale or white colored gums may mean that the dog is in shock or is bleeding internally. This is an emergency and the dog will need immediate veterinary attention. If you have noticed any obvious injuries to your dog you can apply first aid. Applying basic first aid to your dog can help prevent the injury from worsening during the time it takes to get it to the veterinarian. Only apply first aid if your dog seems comfortable with you doing so. Stress and pain might make your dog growl or even bite you, so work slowly and monitor your dog's reactions.  If your dog is unable to move, do not pick it up until it has a stable and solid surface underneath it such as a board. Never treat any serious wounds yourself. Leave severe...

TL;DR in Russian:

Сохраняйте спокойствие. Осмотрите собаку на наличие повреждений. Окажите собаке первую помощь. Обратитесь за ветеринарной помощью.


Although you can certainly create a stippled drawing from an imagined image, it is much easier to do so with a hard copy to examine as you draw. Outside of determining where figures and objects are in the composition, you’ll need to look for a few other important elements. With your drawing laid out in front of you, look for:  The light source and the direction of the light. The light will determine what areas need more stippling and what areas need less. The value of the drawing. This is where on the grayscale each of the colors (or shades) lie - how dark or light the colors are. Value is closely related to light. The shapes in the drawing. You’ll be creating all the figures and objects without using any lines, so pay attention to the shapes that compose the figures, and recreate them with your stippling. Because stippling is just the process of creating hundreds of tiny dots that make up an image, you can use many different media for creating the dots. Higher quality pointillism pieces are done with more dots per square inch, meaning that they were made with a drawing utensil that allowed for very small dots to be made. Keep this in mind, because although you can use about any medium you want to create your image, the smaller the mark that is made, the more realistic your image will look. Possible media for stippling include:  A fine point pen. Most artists who do high-quality stippling use a pen with a .03 or .005 inch (0.0 cm) nib. This allows for tiny dots and plenty of shading. Pencils - colored or otherwise. Although by using pencil you run the risk of smearing the graphite and blending the color, you can use it to create small dots. Colored pencil is less likely to smear than graphite, and will add a bit more interest (and difficulty) to your image. Paint. Paint is typically considered the most difficult medium to stipple with, because it is much easier to accidentally create a stroke/line than it is with pen or pencil. Before you start making any dots, you need to decide how dense you will draw them....

TL;DR in Russian:

Оцените изображение, которое вы пытаетесь создать. Выберите инструмент. Определитесь, какой плотности будут ваши точки.


Although you can collect cardamom seeds from capsules that you've purchased from the grocery store, it's best to buy cardamom seeds from an agricultural supply company. These seeds will be free from disease and are more likely to thrive. Buy the seeds from local gardening supply stores or from online agricultural supply companies. The soil should be slightly sandy so it drains gradually. You can purchase loamy soil from most garden centers. If you're planning on transplanting the seedlings to your outside garden, you can use any size container. If you're going to leave the seeds in the container and grow the plants to maturity, use a pot that's at least 1 foot (0.30 m) deep and 6 inches (15 cm) wide. Push a few of the seeds into the containers and cover each with 1⁄8 inch (0.32 cm) of soil. Water the seeds so the soil is completely moist. Start as many cardamom seeds as you like, but plant them about 1 inch (2.5 cm) apart in the container so you can thin and transplant them once they start growing. The cardamom should germinate after about 30 to 45 days. This means you should see the cardamom plants begin to poke up through the soil. Continue to water so the soil stays moist and leave the seedlings in the container until you see at least 2 leaves on the seedlings. It will take around 90 days for the seedlings to become large enough to transplant outside.

TL;DR in Russian:

Купите семена кардамона в продуктовом или садоводческом магазине. Наполните горшок суглинистой почвой. Посадите семена на глубину 0,32 см. Выращивайте кардамон, пока на саженцах не появится несколько листьев.


Although you can measure your arm length on your own, you will get a better measurement if you have a partner who can take it for you. Avoid hunching forward or leaning as much as possible, as either may skew your measurement. Keep your arms slightly bent, with your fingers in your pockets. Position the measuring tape exactly in the center of your neck to get the most accurate measurement. Taking your measurements over the shoulder and down the hand will give you a precise reading, particularly if you are measuring your arm length for clothing. Do not go measure down your back, as you will want to get the fullest arm length possible. Instead, go across your shoulder and down your arms. If you're not sure how to take this measurement, think about what a long-sleeved shirt seam will look like—this is approximately the length you will measure. If you're taking sleeve measurements, finish measuring where you would like the sleeve or shirt cuff to sit. This should be around or just past your wrist bone, depending on how long you prefer your sleeve length to be. If you're measuring arm length for fitness-related reasons, you may need to measure past your wrist. Measure all the way to your fingertips, stretching out your fingers as far as possible.

TL;DR in Russian:

Встаньте прямо, опустив и расслабив руки. Приложите один конец измерительной ленты к основанию шеи. Измерьте длину руки от плеча. Снимая мерки для одежды, измеряйте длину руки до запястья. Измеряя длину всей руки, протяните ленту до кончиков пальцев.


Although you could write everything out, it's best to use notes to jog your memory -- you'll sound more like you're talking and be able to make more eye contact. Only have one point per notecard -- that way you won't end up searching the notecard for your information. And don't forget to number the cards in case you get mixed up! And the points on your cards shouldn't match your paper; instead of regurgitating information, discuss why the key points of your paper are important or the different points of view on this topic within the field. To do this, find the most important points in your paper. These are the ones you should be drilling home. The rest of your presentation should be extras not necessarily addressed in your work -- if they've already read the paper, they don't need to be lectured on it. They're there to learn more. Make an outline of the highlights to help you prepare your presentation. As you form the outline, you'll see what aspects of your paper pop out the most and what order they would best be relayed in. As you go through this outline, remove any jargon if it may not be understood. To help your audience follow along (and for the visual learners), use slides with graphics, charts, and bullet points to make everything a bit more captivating. It can enhance the information in your paper, yes, but it also keeps everyone from wiggling around in their seats.  If you have any statistics at all, turn them into graphs. The contrasts will seem more stark when put in pictures before your audience -- numbers are sometimes meaningless. Instead of thinking about 25% and 75%, they'll be thinking about the 50% difference they see before them. If you won't have access to the proper technology, print visual aids on poster board or foam-core board.  Presentation software (Powerpoint, etc.) can also double as notecards. Instead of messing with small pieces of paper, you can just click a button to get your next prompt. If using presentation software, use words sparingly, but enough to get your point across....

TL;DR in Russian:

Напишите план выступления вашей презентации. Вам придется выбрать ограниченное количество аспектов, которые вы хотите донести до вашей аудитории. Используйте наглядные пособия для улучшения своей презентации. Думайте о своем выступлении.


Although you do want to rest the swollen area, refraining from movement for extended periods reduces circulation and will eventually make your swelling worse. Get up and walk around occasionally during your regular work day, and include low impact exercise in your weekly routine. These may include yoga, swimming, and talking walks.  If you sit at a desk all day, try mixing it up by using a standing desk sometimes. If that's not an option, make a point of getting up to walk around the office every hour or so. When you are sitting, change positions often and keep your feet slightly elevated whenever possible. High levels of sodium contribute to swelling, so avoid consuming foods with lots of sodium. In addition, drink lots of water to flush the salt from your system.  To increase the cleansing property of your water, try adding cucumber and lemon slices - both natural anti-inflammatories. Whenever possible, choose water over beverages that contain sodium. Even sweet beverages often have high levels of sodium. Tight clothing above your swollen areas can further restrict blood flow, which will worsen your swelling. Avoid wearing tight clothes (especially nylon stockings or garters), and try wearing supportive swelling stockings instead. If you suffer from a magnesium deficiency, your swelling may be worsened as a result. Purchase magnesium supplements from a local health foods store and take 250mg daily. The bubbles and quinine in tonic water can help to limit your swelling. Pour cold (or lukewarm, if you can’t handle cold) tonic water into a dish and soak your swollen areas for 15-20 minutes once daily. Epsom salts work as natural anti-inflammatories when dissolved in water. Add two tablespoons of plain epsom salt to your warm bathwater and allow it to dissolve. Do this daily for the best results. Rubbing the swollen area reduces swelling and increases blood flow. Either get a professional massage or give yourself a rub-down on the swollen area of your body. Use grapefruit essential oil to help the process. If...

TL;DR in Russian:

Займитесь упражнениями с небольшой нагрузкой. Сведите к минимуму количество соли. Подстройте одежду. Примите добавку с магнием. Окуните область в тоник. Примите ванну с сульфатом магния. Запишитесь на массаж.