Early on in the summer, you might be able to chase wasps away at their first appearance by hanging a fake nest around your home or around any area you want wasps to stay away from. However, this solution isn't always effective and doesn't work late in the summer. Purchase fake wasp nests from big-box stores and online suppliers. You can also use a paper lantern or brown paper bag. Keep an eye on wasp behavior for 2 to 3 days and find the most frequented nest entrances and exits. Afterward, head over to these spots at night when the wasps are asleep and pour a pot of boiling water down. Stuff some soil into the holes after you have flooded the hive (unless the wasps begin to ascend from the nest).Always wear protection and be careful—this method can trigger a mass attack. Wait until the coolest time of night and approach the nest as quietly as possible. Quickly slip a plastic bag over the nest while continuing to make as little noise as possible. Afterward, close the bag around the limb directly above the nest, tie the bag shut, and then cut or break the limb from the tree. Place the nest into the freezer for about a day or into a bucket of water to drown the wasps.  Only attempt to capture wasps in late October or after the first hard freeze, which is at least 4 hours in a row of air temperatures lower than 25 °F (−4 °C). Make sure the plastic has an airtight seal.

TL;DR in Russian:

Подвесьте фальшивое гнездо в пределах 50 метров от каждого осиного гнезда. Залейте подземное гнездо кипятком в темное время суток. Снимите и запечатайте гнездо осенью.


Early on, discuss what is reasonable expectations of communication. If your spouse is incarcerated 5 hours away, it may not be reasonable to expect weekly visits. Think about how you can be there for your spouse while also being there for yourself. It's not realistic to drop your whole social life in order to be ready to accept a phone call.  You want to be supportive of your spouse, but be realistic, too. Think about what you can afford and how frequently you can connect. You may want to accept daily phone calls, but be mindful of the costs. You may also want to send packages and photos and money to your spouse, but don't go above and beyond your means. You may wish to prove to everyone that your marriage can last while your spouse is in prison, but don't punish yourself by waiting by the phone all day.   Being within your means also means being mindful of your time. If you cannot afford to take time off from work some weekends to visit your spouse, it's okay. It's okay to make compromises based on your availability, finances, and support. Your spouse will understand. Phone calls are generally 15 minutes, and there's a lot to say in a short amount of time. Throughout the day, write down things you want to discuss with your spouse, and bring this list to the phone. That way you can be prepared and cover the topics that are important to you. It can be difficult to maintain a marriage when you never see your spouse. See if you can commit to bi-weekly or monthly visits, if time and money will allow. It can be nice to have something to look forward to, and your spouse will look forward to it, too.

TL;DR in Russian:

Обсудите свои ожидания. Общайтесь по мере возможности. Храните блокнот рядом с телефоном. Навещайте супруга.


Early to mid-April is usually standard. Once the seeds start to sprout, you can move them outdoors. Just make sure that the last frost of the season has already passed. Allow the soil to remain fairly loose, as tightly packed soil can suffocate the plant. Space seeds a few inches apart from one another. This space is necessary to ensure that the flowers will have room to grow without suffocating another's roots. Only apply a light layer of soil, as too much soil may prevent the seeds from germinating.

TL;DR in Russian:

Начните проращивание семян герани в помещении. Насыпьте грунт в цветочный горшок. Посыпьте семена на поверхность грунта. Присыпьте семена землей.


Earned run average is the number of times a man from the opposing scores a run due to the fault of the pitcher. This could be because of three things:  The batter made a hit. Although it does mean the pitcher threw a strike, it counts against his earned run average. The pitcher walked the batter. This could be the result of the pitcher throwing four balls or hitting the batter with the pitch. To calculate an accurate ERA, you must have accurate numbers. You need to know the earned runs, but to do this you have to look at when the pitcher was pulled from a game. For example, if a pitcher played three innings and in the fourth inning allowed a man on every base and then was pulled, all three of those men would count against his ERA. They do not transfer to the next pitcher simply because he was the one pitching when they made it across home plate. Whereas earned runs are caused by hits and are the fault of the pitcher, unearned runs are usually caused by errors or passed balls and are not strictly the fault of the pitcher. Unearned runs do not count towards a pitcher's ERA. For example, there are runners on 2nd and 3rd base, with 2 outs. The pitcher throws a pitch to the batter, which ends up being a routine ground ball to the first baseman, but the first baseman bobbles it and can't make a play to get an out. One runner scores, and two are still left on base. The run is unearned, and if the two remaining runners on base happen to score, their runs also count as unearned. To calculate ERA, you need three parts: the earned runs, the innings pitched, and the total number of innings.  Earned runs, as explained above, are the number of times a pitcher lets a batter get on base. This is the total number for the whole game. The innings pitched is just like it sounds, the total number of innings this pitcher pitched. This number will always end in thirds. That is because for every inning three strikes can be made by the fielding team. That leaves three possible outcomes: a whole inning (three outs), an inning with two...

TL;DR in Russian:

Узнайте о среднем количестве ранов немного больше. Изучите правила. При расчете не включайте пробежки, которые были не засчитаны. Вы должны знать, какие показатели нужны для подсчета среднего количества ранов.


Earplugs are an effective way to help block outside noises while you sleep because they muffle and reduce distracting outside noises.  earplugs may be a bit uncomfortable at first until you get used to wearing them. There are many different kinds of earplugs, but simple earplugs are available at most local pharmacies.  Look for earplugs that that are rated NRR 33, which means that they reduce the noise in a room by 33 decibels, since this reduction should provide enough relief for most sounds.  Be sure to wash your hands before inserting your earplugs, and replace the earplugs regularly or clean them according to product instructions. Earplugs are most effective when worn properly.  For best results, roll the earplug into a thin cylinder, push it into your ear, and hold it there until it expands to fill your ear canal. While earplugs are a safe solution for blocking out noise, they do come with some risks Don’t ever force the earplug deep within your ear.  You want to be able to remove the earplug easily by pulling outward and twisting.  Putting them too deep in the ear canal can cause pressure that can rupture your eardrum. One other concern with ear plugs is that blocking noise means you may not hear a smoke detector alarm, a break-in, or your alarm clock. It may seem odd to cover up distracting noises with more noise, but white noise makes it less likely that you will notice outside noises. This is why you don’t hear the faucet dripping in your house during the daytime, but at night it’s the only thing you hear.  White noise is any type of constant noise that does not have a recognizable variance or tempo so that you don’t really notice that you are hearing anything at all.  You can buy white noise machines, phone apps, or use objects around your home.  Some popular white noise sounds include:  A fan Falling rain Ocean waves crashing If white noise doesn’t work for you, there are other types of noise you can use to help block out noise at night.  White noise is one aspect of the “colors” of noise, which...

TL;DR in Russian:

Используйте беруши. Приглушите нежелательные звуки белым шумом. Включите что-нибудь отвлекающее. Приобретите высокотехнологичное устройство для подавления шума. Попробуйте психологические способы снижения шума.


Earplugs are great to cancel outside noises and cheap to buy. Noise-cancelling headphones are more expensive, but may be useful as a substitute or in addition to your earplugs.  If you are in an office, social or studying environment, you may want to explain why you are using earplugs or headphones. Assure people that they can still talk to you and encourage them to tap you on the shoulder, step next to you, or otherwise get your attention. Of course, make sure that your boss has agreed to this arrangement beforehand. There are different types of earplugs, headphone, and noise-cancelling devices. Experiment on what feel good to you; everyone has a different preference. Identify when the noise is the loudest and reserve the easiest tasks for that moment. If you are at work, see if you can move to the library, a different cubicle or a conference room if you require greater concentration. It might not always be possible to move from your desk. If there is really nothing you can do about the noise, acceptance and adaptation is sometimes the best solution. If you are able to think clearly, concentrate, and study when listening to music, this technique can be an excellent way to cancel background noises. Lyrics-free music, such as classical, trance, or ambient music, is often the best choice for concentration.   Think about the volume. If the music is too loud, you won’t be able to concentrate and you might bother your colleagues.     As an alternative, use white noise. White noise is a static sound used to block background noise. It is commonly used with babies. If white noise doesn't suit you, try pink noise, grey noise, or brown noise. You can easily find these on the internet or download an application for your phone. Put on headphones, but do not listen to anything. For some individuals, simply putting on headphones muffles sound enough to concentrate without any enhancement. You could also use earmuffs.     Background noises can be extremely stressful and detrimental to your health. A good way to regain your...

TL;DR in Russian:

Используйте затычки или шумоподавляющие наушники. Организуйте свою работу иначе. Послушайте музыку. Возьмите перерыв от шума и отдохните.


Earthquakes can trap people in their homes for days at a time in the worst-case scenario, so you need everything for survival in the house. If you have a large house or family, more than 4-5 people, consider making extra kits and leaving them in different sections of the house. You should have a gallon of water for each family member, plus a few more for emergencies. Make sure you have a manual can opener to get into tinned emergency rations as well. You can purchase any non-perishable food you prefer, such as:  Canned foods, like fruits, vegetables, beans, and tuna. Processed crackers and salty snacks. Camping food. You should preferably have one for each individual in the house. Get a portable, battery-operated radio as well. There are some models that are solar or kinetically powered that may be worth an investment as you'll never have to worry about batteries. You should also purchase glow-sticks, matches, and candles as backup options. This is one of the most important objects in your emergency kit, and needs to be fully stocked with the following.  Bandages and Gauze Antibiotic ointments and alcohol wipes Pain-relievers Broad spectrum antibiotic pills Anti-diarrhea medication (essential to fight dehydration in an emergency) Scissors Gloves and dust masks Needle and thread Splinting material Compression wraps Up-to-date prescriptions Water purification tablets You may need to help rescue crews, or move fallen debris trapping you in the house. You should have:  Wrenches for gas lines Heavy duty hammer Work gloves Crowbar Fire extinguisher Rope ladder While everything above is essential to a good survival kit, the following materials should also be rounded up if time and money allow:  Pillows and blankets Closed-toe shoes Plastic bags Disposable cutlery, plates, and cups Emergency cash Toiletries Games, cards, toys, and writing materials  Scanner (It will be helpful to hear outside information on a scanner)

TL;DR in Russian:

Соберите аварийный набор заранее Купите запас еды и воды как минимум на три дня. Купите заводной фонарь или фонарь на солнечных батареях, а также радио. Соберите аптечку. Соберите набор, который позволит вам выбраться из дома при необходимости. Запасите прочие вещи, которые обеспечат вам комфорт.


Earwax candles are little more than hollow paper tubes lined with wax.  Supposedly, when one end is lit and the other is placed in your ear, the candle will draw out earwax via a vacuum effect.  If this all sounds a bit far-fetched to you, rest assured that science agrees with you. Plainly stated, there is no reliable evidence that these candles work in the least, and ample evidence that they can cause burns, fires, and punctured eardrums. If you want to try to loosen and drain out excess earwax yourself by introducing a liquid, pick a safe option like salt water, baby oil, or (especially) mineral oil.  Commercial earwax cleaning solutions are also available for purchase.  Other DIY methods you can find online may carry unnecessary risks.  Pouring hydrogen peroxide in your ear, for instance, can cause serious irritation, or even greater damage if you have a perforated eardrum. Ask your doctor about using a diluted hydrogen peroxide solution. This can be a great option for loosening and draining excess earwax if your doctor advises that it's safe for you to try. Whether you are using mineral oil or another option, warm the liquid to body temperature before introducing it into your ear.  Liquids that are too cool can disrupt the workings of your inner ear, potentially leading to loss of balance, dizziness, and nausea.  Liquids that are too hot can cause irritation or even burns. Add just a few drops of body-temperature mineral oil (or other safe liquid) into your ear canal, using either a medicine dropper or a moistened cotton ball.  Lie on your side, with the gunked-up ear facing up. Instead of trying to force or flush out excess earwax on or near your eardrum, you might be able to soften it up and encourage it to flow out.  The process should be painless and can even be relaxing. Remain in position for ten to twenty minutes, or even a bit longer if desired.  Then, roll over onto a clean towel and allow the liquid and the loosened wax to drain out.

TL;DR in Russian:

Не используйте ушные свечи для удаления пробок. Выберите жидкость, которую можно безопасно влить в ухо. Сначала нагрейте до температуры тела любую жидкость, предназначенную для использования в ухе. Капните в ухо немного размягчающей жидкости, чтобы размягчить серу. Подождите, перевернитесь на другой бок, и при необходимости повторите со вторым ухом.


Earwax is normal and actually has certain antibacterial properties to keep your ears healthy. Most people with normal earwax production will not need to clean their ears with hydrogen peroxide more than twice a week.  After two weeks of twice weekly cleanings, then switch to cleaning your ears twice per month, and then after two months of that, switch to cleaning your ears twice per year only. Talk to your doctor about cleaning your ears as well. Cleaning your ears too often can cause damage, so you may want to discuss your reasons for wanting to do regular cleanings with your doctor. Ask your doctor about ear cleaning kits, such as Debrox. Earwax normally only coats the outer third of your ear canal, but cotton swabs actually push earwax deeper than it is meant to go. Over time, this can cause impacted earwax blockages near your eardrum that actually interfere with hearing. Doctors also advise against using cotton swabs to clean your ears, as well as other objects such as hair pins. If you have had surgery to put in ear tubes, do not use peroxide to clean your ears. While tubes may clear up recurrent ear infections, they do so by putting a permanent hole through the air drum to allow air into your middle ear. Peroxide cleanings would leak solution into your middle ear and might lead to complications or infection. To clean your ears with tubes, use a clean tissue to wipe away any excess wax that comes to the opening of your ear canal. You should avoid getting water in your ears entirely. While earwax is normal, any excess wax that is accompanied by ear pain or unusual-looking discharge should be investigated by a doctor. An ear that is hot to the touch or accompanied by a fever is also reason to schedule an appointment.

TL;DR in Russian:

Чистите уши перекисью водорода не чаще двух раз в неделю. Не стоит чистить уши ватными палочками. Не используйте перекись водорода, если у вас стоят ушные трубки. Покажитесь врачу, если у вас появились выделения из уха или боль.


Earwigs can gain access to your home by way of tiny entry points on your window screens. Use superglue to patch up any small holes and tears on your screens. Fix any gaps that are bigger than 1 inch (2.5 cm) by gluing on patches of screen material using a strong adhesive.  If your screen is very damaged, replace it entirely to prevent pests from entering your home. Earwigs are likely to gain access to your home through gaps around your doorways or windows.  Use a caulking gun to fill in small gaps in these areas. Do this yearly to avoid unwanted pests from entering. Dampness is the ideal condition for earwigs to live and reproduce. Prevent this condition by checking your water sources in the bathroom, kitchen, basement, and outdoors to make sure that there are no leaks. Fix leaking pipes on your own or call a plumber for assistance. Most light bulbs emit a blue wavelength that attracts bugs. Sodium lights, which are often used as grow lamps for seeding plants, emit a more yellow hue. Replace light bulbs on your porch or around your windows with sodium light bulbs. Purchase sodium lightbulbs at hardware stores or online.

TL;DR in Russian:

Заделайте отверстия в москитных сетках, чтобы уховертки не могли проникнуть внутрь. Шпаклевкой замажьте трещины и отверстия возле точек входа в дом. Устраните течь из кранов и водостоков внутри и снаружи дома. Установите на улице натриевые лампы вместо обычных.


Ease a trowel around the edges of the pot. If it is planted in the ground, dig a wide circle around the plant. You do not want to touch the roots. Lift the plant up, and with your fingers, remove the large dirt clumps around the plant. Do not pull or yank the plant out. With a gentle stream of water, wash off dirt from the plant. You can use your fingers to gently ease clumps away. Pat your plant dry with a paper towel. Do not wait for it to lose its moisture. Place it on a scale. The scale should be able to read measurements as small as milligrams. Record the weight. Return it to its hole, and cover with fresh soil. If you are potting your plants, place some potting soil in the bottom of a pot before putting the plant back in. Cover with fresh potting soil, leaving an inch between the soil and the lip of the pot. Water the plant to replace any lost moisture. You should not weigh your plants often as this can harm the plant by slowing its growth or killing it. As long as you are gentle and do not touch its roots, you may be able to safely remove and weigh the plant a few times, but exercise extreme caution when doing so. After you have a second measurement, use the growth rate formula to calculate the daily average growth rate. The equation for this growth rate is (W2−W1)T{\displaystyle {\frac {(W2-W1)}{T}}}where W1=first weight, S2=second weight, and T equals the number of days between each.

TL;DR in Russian:

Достаньте растение из почвы. Смойте с корней землю. Положите растение на весы. Поместите растение обратно в землю. Подождите месяц перед повторным взвешиванием. Рассчитайте скорость роста растения.


Easing into a relationship is about ensuring that there is plenty of space for the two of you to get to know one another and trust that you're right for one another. If you try too soon to "make" something more out of your relationship than it already is, premature pushiness can scare them away and spoil what is 'there' to be a good thing. Instead, be patient and realize that it takes time to nurture a solid and enduring relationship. If you want to be a good girlfriend, avoid the following things:  Don't push them to classify your relationship too soon. You don't have to have the label girlfriend or boyfriend after a couple of dates; this risks causing them to feel that the decision wasn't their own. Be patient and let them make up their own mind as to when the definitions, like going steady, exclusive relationship, serious dating etc start being bandied about. If the two of you are compatible, your relationship will develop soon enough. Don't start talking about marriage or starting a family before you've even met their close friends and parents. Raising such issues prematurely can create tension from the outset and may stall or even bring to an end an otherwise productive and caring relationship. Don't feel the need to show off or impress them. You don't need to prove anything to them; you simply need to be present and engaged in listening, being attentive and sharing your interests. While being honest to your partner is very important, to the point of being paramount, it is equally important that you are honest with yourself. If you overreact or make a mistake, you can acknowledge your error and apologize. If you're feeling vulnerable or upset, you can sort through your feelings and verbalize them to them in a non-accusing way.  And the most important thing here is that you will be open about your feelings as much as possible. For example, if they do or say something that bothers you, be open about how it impacts you, without being accusing or asking them to change. If you establish solid lines of...

TL;DR in Russian:

Не надо быть слишком открытой в начале. Будьте честны. Говорите о том, что у вас на уме. Будьте самой собой.


Easy chairs and recliners offer high backs and arms to support your neck and back and allow you to settle in comfortably. Having a chair with enough room to switch positions or shift your body during the night will also help you sleep better. Use an ottoman, stool, chair, or coffee table to keep your feet off the floor. Put a pillow under your feet for extra support. Keeping your legs elevated helps prevent leg cramps and poor circulation. If you are unable to elevate your legs, wear compression socks to prevent blood clots. Gather blankets to keep you warm during the night, a time when your body temperature naturally drops. Larger blankets that cover your entire body will help keep you warm. Find pillows that can support your neck, back, and legs. U-shaped travel neck pillows are a comfortable option for supporting your neck. Close the curtains and turn out the lights. Turn off televisions, computers, tablets, or phones. By creating a "nighttime" atmosphere, your body will feel like it needs to sleep.  Closed drapes help you sleep later in the day by preventing the sun from shining through the windows and waking you up early. The light from electronic screens sends signals to your brain that it should be awake. It is best to reduce use of these products before bedtime.  Shutting down your phone completely or turning off its visual and sonic notifications decreases potential light and sound interruptions. Be sure to have a back-up alarm clock if you turn off your phone completely. Use ear plugs to negate street noise and/or an eye mask to enhance the room's darkness.

TL;DR in Russian:

Найдите подходящий стул. Поднимите ноги. Постельные принадлежности. В комнате должно быть темно и тихо.


Easy fruit punch is made by mixing juices and sodas with pre-mixed tropical punch. It's a step up from simply serving plain bottled tropical punch at a party. By adding fresh ingredients, you can transform bottled punch into something fit for any occasion.  Be sure to mix the ingredients until the sugar is completely dissolved. You can skip the sugar if you don't want your punch to be too sweet. Add 1/2 cup of lime or lemon juice to give your punch a fresh boost. Right before serving, pour in the ginger ale to add flavor and carbonation to your punch. Make sure you add it just before serving, or the punch might go flat before the party starts.  You can substitute the ginger ale for lemon-lime soda. Or try adding plain club soda if you think your punch is already sweet enough. Pour it from the bowl into a glass serving bowl or tureen. Serve the punch in small cups with ice. Here are a few optional serving suggestions:  Make an extra batch of punch and freeze it using regular ice cube trays, then add the punch ice cubes to the punch when you're ready to serve it. If the punch is for a themed party, try making an ice ring (freeze punch or water in a bundt cake pan) or an ice hand for halloween (freeze punch or water in a latex glove tied at the end). Add several scoops of lemon, orange, raspberry or strawberry sherbet directly to the punch bowl, or serve each cup of punch with a tiny scoop. If the punch is being served at an adult party, add 2 cups of white rum or vodka to make it alcoholic.

TL;DR in Russian:

Смешайте тропический пунш, ананасовый сок и сахар в большой миске. Добавьте газированный напиток. Подавайте пунш.


Easy lifestyle changes can make a big difference in the state of your skin later in life. For model beautiful skin, limit your exposure to the sun, maintain adequate hydration, and don’t smoke. These simple changes will benefit your body and your skin. For an easy way to reduce wrinkles, try sleeping on your back. Lines on your face caused by your pillow can become permanent over time, so try sleeping on your back to lessen the effect. If you can’t get a good night of sleep on your back, try to use pillows made of silk or satin, which lessens the lasting impressions of fabrics on your skin. Oils rich in antioxidants (such as coconut oil) will improve the quality of your skin by reducing the production of free radicals that lead to the visual signs of early aging. Apply oils to your skin each night after cleansing and before bed in order to reduce the appearance of fine lines and wrinkles. Laser skin resurfacing will help to reduce severe facial wrinkles, scars, and blemishes. A surgeon can use laser skin resurfacing to remove unwanted and damaged skin while simultaneously stimulating the growth of new collagen fibers, leading to skin that is smoother and firmer. For more information about laser skin resurfacing, consult your skin care professional or dermatologist. These are substances used by a physician that will aid in replacing lost volume in certain areas of your face. The benefit of these injections is that you will have substantial and long-lasting results. Ensure that any injectable filler that you use is FDA approved. Commonly used FDA approved fillers include hyaluronic acids, hydroxylapatite microspheres, poly-l-lactic acid, and polymethyl methacrylate microspheres/collagen. A trusted doctor, dermatologist, or skincare professional can provide advice regarding which filler may be best for you.

TL;DR in Russian:

Предупредите появление морщин. Спите на спине. Наносите на кожу масла с антиоксидантами. Попробуйте процедуру лазерного омоложения кожи. Попробуйте сделать инъекции специальным наполнителем.


Easy-to-obtain antacids like Maalox, Rolaids, and Tums contain calcium, magnesium, or aluminum and can help neutralize neutralize or counteract the acid in the stomach to make it less corrosive. Antacids can be purchased over-the-counter at pharmacies and drug stores.  One of the most prescribed antacids is Maalox. Its recommended dose is one to two tablets four times a day. Though some people find these helpful in treating the casual occurrence of heart burn or indigestion, these may not be strong enough in cases of chronic indigestion. One of the main causes of chronic indigestion is excessive stomach acid which leaks upwards into the esophagus and causes discomfort. Acid blockers (also known as H2 blockers) work to reduce the production of stomach acid, thereby making the stomach contents less acidic so that when they do leak into the esophagus, it will be less irritating.  The most widely recommended H2 blocker is ranitidine, or Zantac, which can be obtained OTC or with a prescription. Ranitidine can be taken orally in tablet form. In general, most H2 blockers are to be taken 30 to 60 minutes before eating (but only twice per day maximum).  Acid blockers do not act as quickly as antacids but they last longer. In fact, acid blockers can work for several hours and are best used as a preventive measure. Proton pump inhibitors work by blocking a chemical system called the hydrogen-potassium adenosine triphosphatase enzyme system, which produces stomach acids. If the level of stomach acid is low, then the abdominal pain in chronic indigestion can be minimized.  Physicians recommend PPIs when acid blockers don't provide lasting relief or when you have problems in the esophagus thanks to GERD. One PPI called Prilosec is available OTC, whereas others, including Aciphex, Nexium, Prevacid, Protonix, and stronger Prilosec, require prescription. Alginates, such as the OTC brand Gaviscon, create a foam barrier that floats on top of the contents of your stomach and keeps your stomach acids from pushing back up to the...

TL;DR in Russian:

Принимайте антацидные средства. Принимайте препараты, уменьшающие кислотность. Принимайте ингибиторы протонного насоса (ИПН). Принимайте альгинат. Попробуйте принимать Реглан. Для снятия боли принимайте антидепрессанты.


Easy-to-use kits like the lens repair kit from 3M are available at local automotive retailers. Tape, sandpaper, lens polish and directions are included, and there's an online video that shows you how to do it. Protect your car's finish with masking or painting tape. Don't use duct tape as it can ruin or lift the paint off your car. You can use sandpaper, but remember sandpaper scratches. If your lens has heavy/severe discoloration with apparent scratches/imperfections, this requires a rougher grit sandpaper, like the 600 grit. If the headlight lens has light discoloration with no apparent scratches, start with at 2500 grit. Whichever grit you use, you want to wet the sandpaper in a bucket or cup of soapy water.  Wet the rag with a commercial plastic lens cleaner or degreaser. Make sure you wet the rag instead of spraying the headlight; this keeps the spray from getting on the paint. Wash the lens with a clean rag or a shop towel. Dip one finger into a plastic polish or a compound designed for plastic. With the lens still wet, apply the polish evenly over the entire headlight. Grab a sanding sponge or a soft hand pad and take out the starting sandpaper which you decided earlier, in most cases, the 600 grit sandpaper. Fold the sandpaper in three around the Soft Hand Pad Or Sanding Sponge. Dip the sponge and sandpaper into the soapy water. Sand, using a side to side motion, applying even pressure, periodically wetting the sponge and the sandpaper in the soapy water. (Avoid contacting paint and other surrounding surfaces.) Continue the sanding process using a 1200 grit paper, then even finer 2000 grit and finally 2500 grit sandpaper to remove scratches left by the previous grit. Apply the plastic polish/ compound after sanding with the 2500-grit sandpaper. This time, let it haze, then buff/wipe off with a shop towel. Clean the lens with a plastic lens cleaner or soap and water. This is to remove any polish residue. If you are not satisfied with the clarity of the lens, repeat Steps 1 – 5 until the lens is clear. ...

TL;DR in Russian:

Существуют простые комплекты для восстановления рассеивателя, например комплект от 3M, которые можно купить в автомобильных магазинах и которые значительно упрощают процесс восстановления. Приклейте ленту вокруг фары. Очистите рассеиватель фары. Очистите от следов окисления. Зачищайте, постоянно смачивая поверхность. Нанесите на линзу рассеивателя воск (протектор). Осмотрите чистые фары.


Eat a healthy, well-balanced diet of fruit, vegetables, whole grains, and quality protein. Eat lots of dark green vegetables such as broccoli, spinach, and kale. You can also eat eggs, yogurt, and low-fat milk to gain healthy proteins. These foods contain vitamin B which helps prevent migraines.  Eat foods rich in magnesium. Magnesium relaxes blood vessels and ensures proper cell function. Magnesium-rich foods include nuts such as almonds and cashews, whole grains, wheat germ, soybeans, avocados, yogurt, dark chocolate, and green leafy vegetables.  Oily fish may help prevent migraines. Consume oily fish such as salmon, tuna, sardines, or anchovies three times a week to increase your omega-3 and fatty acids intake. Tobacco use is known to trigger migraines.  If you feel that you cannot quit on your own, talk to your physician about strategies or medications that can help you quit.  One study has shown that smoking more than 5 cigarettes per day is more likely to trigger migraines.  If you are unable to quit, limiting yourself to fewer than 5 each day might have some benefit. Caffeine is something that affects people in different ways. Some people find that caffeine triggers their migraines, while others are helped by caffeine. If you regularly use caffeine and suspect it may be causing migraines, try to cut back a little at a time. Sudden caffeine withdrawal can precipitate migraines, so be aware of that and wean yourself off of caffeine slowly.  Caffeine is the prime ingredient in some migraine relief medications, so it is known to help. If you are an everyday caffeine drinker, caffeine may not help you because your body may have already built up a tolerance. Include caffeine containing food and beverage in your migraine diary and elimination trials to see the effects in your own case. A disturbed sleep routine reduces your energy and tolerance to certain stimuli. Lack of sleep and insomnia increases the chances of a migraine. Too much sleep can also cause a migraine. If your body is not getting adequate...

TL;DR in Russian:

Ешьте полезную пищу. Бросьте курить. Избегайте кофеина. Больше спите, причем регулярно. Ограничьте употребление алкоголя. Управляйте стрессом или избегайте его. Чаще занимайтесь спортом. Используйте увлажнитель воздуха.


Eat a light, healthy meal rich in protein, healthy fats, and fruits and vegetables before each jogging session. To give your food time to digest and avoid discomfort, wait at least a couple of hours after a full meal before you jog, or between 30 minutes and 2 hours if you’ve had a smaller snack.  Good sources of protein include poultry breast, seafood, beans and peas, and low-fat dairy products. Healthy protein can help give you energy for your jog. It will also promote muscle growth and repair as you recover from your workout. If you’re jogging for weight loss, try increasing your overall intake of fruits and vegetables, lean proteins, and whole grains. Reduce your intake of sugary foods and drinks, processed foods, and greasy foods. Before you dive into a running routine, begin by walking, particularly if you’re new to exercise or out of shape. Start by walking for 15-20 minutes a day 3-4 times a week. From there, gradually increase the pace of your walking until jogging becomes the next logical step. Once you’re ready to start jogging, it’s still a good idea to start each run at a brisk walking pace. Walking first will help you warm up. To get your blood pumping and prevent injury to your muscles and tendons, it’s very important to warm up before you jog. Spend at least 5 minutes before each jogging session doing a light warmup routine that targets your legs and lower body. Some good warmup exercises include:  Brisk walking Marching in place Doing knee lifts Side-stepping Climbing stairs When you begin running, even if you’re in shape from another sport, you’re using new muscles and will have to adjust accordingly. So, start off slow. For example, during your first few runs, you might alternate between jogging for 5 minutes and walking for 2 minutes for the entire run. As you get used to jogging, you’ll eventually be able to maintain a running pace for a longer period of time before you switch back to walking. Though most people assume how far and how long you run has purely to do with endurance and...

TL;DR in Russian:

Заряжайте организм энергией с помощью богатого белками блюда за 2–4 часа до пробежки. Готовьтесь к бегу трусцой через регулярные прогулки. Разогревайтесь 5–10 минут перед бегом трусцой. Чередуйте бег трусцой и ходьбу в начале занятий. Следите за осанкой во время бега. Регулярно дышите во время бега. Пейте воду во время бега. Выполните заминку после бега, например, походите или сделайте упражнения на легкую растяжку.


Eat a raw apple, celery, or carrot to mimic the effect of brushing your teeth. These fibrous foods are crisp enough to remove food particles from your teeth. They also encourage your mouth to produce saliva, which helps keep your mouth moist and removes bacteria. Keep a small bag of fresh mint leaves in your bag or purse so you have something to chew on after meals. You can substitute parsley for mint, if you like. Neither will provide long-lasting effects, but they’re great for a quick and natural on-the-go fix. Carry a packet of breath freshening strips as a substitute for regular mouthwash. Place one of these little strips on your tongue and allow it to dissolve. Breath strips come in different flavors and will kill bacteria that causes bad breath. Reach for a probiotic mint instead of a normal mint. Probiotics contain live microorganisms that are normally used to help maintain a healthy stomach, but research shows that probiotic mints may also help kill bad-smelling bacteria in your mouth. The mints are small and easy to carry and function as a simple substitute for regular mints. Add just 1 or 2 drops of oil of oregano into a liter of water. Take sips of the water throughout the day to help you get sweet, fresh breath. Oil of oregano helps to kill bacteria that causes bad breath and might also help with digestion.

TL;DR in Russian:

Воспользуйтесь «природными зубными щетками». Пожуйте свежий листочек мяты. Пластинки для свежести дыхания. Съешьте мятную конфету с пробиотиком. Добавляйте в воду масло орегано.


Eat and drink healthy foods and get plenty of exercise.  Having a healthy body will help you look your best.   Fitness is important. Consider working with a trainer who works specifically with models. Tell him about your modeling goals and how you want to look, and ask for a tailored exercise regimen that will support those goals. Eat right. Contrary to what some people tell you, you should eat healthy foods, as well as healthy amounts of food. Veggies, fruits, whole grains, healthy fats, and proteins should make up the basics of your diet. Sugars, starches, empty carbohydrates, and unhealthy fats should be avoided as much as possible. Be sure to drink a lot of water.  Avoid sodas (even diet sodas) and minimize your alcohol intake. aintain your appearance.  Take care to make yourself look healthy and well-groomed.  What you wear and how you carry yourself are important as well, but you should have a routine that supports the health of your skin and hair.  Focus on keeping your skin clear and glowing. Wash your face in the morning and at night, exfoliate once a week, and remember to wash your makeup off before you go to sleep. Keep your hair shiny and healthy. Some agencies and managers prefer the "natural greasy look," so it may be okay if you prefer to minimally shower. Technically, anybody can be a model. However, if you don't meet certain requirements, the work available to you will be incredibly limited or you may have to compensate in other areas (reliability, technique, etc).   A Plus-Sized Model: If your body is full and curvaceous, you may be able to be a plus size model.  A Runway Model: Most women on the catwalk are at least 5'8 and commonly small-breasted. Men are mostly between 5'11 and 6'2.  A Print Model: Most editorial female models are at least 5'7, but a beautiful face with great personality are the most important features for print models.  An Underwear Model: For women, this requires large breasts but small hips. For men, this requires broad shoulders but slim waists.  An Alternative Model:...

TL;DR in Russian:

Будьте физически здоровы. Ухаживайте за своей внешностью. Соотнесите свои цели в модельном мире со своим телосложением. Подумайте об участии в рекламе и различных акциях. Обдумайте свой образ. Изучите модельный бизнес. Будьте готовы к трудному пути. Не робейте.


Eat foods from all five food groups every day. Don't substitute one kind of food or supplement for another. You'll get all the vitamins and minerals you need if you eat a varied diet. If the options in your home or at school are always the same, start working on getting some variety.  Get plenty of fresh vegetables and fruits. Eat them raw and cooked. Juice lacks fiber and can't provide all the benefits of whole produce, so don't replace your eating with drinking. Get protein every day. If you're a vegan or a vegetarian, make sure you get adequate amounts of protein-rich foods like rice and beans, hummus, tofu, and nuts. Eat whole-grain carbohydrates for energy and minerals.  Yogurt, cheese, cottage cheese, and milk are delicious and provide essential calcium. Homemade food is almost always lower in calories than frozen or prepared food. Tell your parents you want to pack your own lunches. If your parents buy a lot of take-out, ask them if you can all start taking turns making dinner several nights a week. Your parents are going to worry if they think you're starving yourself. They're less likely to worry if they can see that you are eating well and getting interested in food preparation. Skipping meals will make you gain weight. Make sure you eat breakfast, lunch, and dinner, with some healthy snacks in between. You will overeat if you get too hungry. Try keeping a few snack bars, nuts, apples, and other filling snacks in your locker or backpack so that you can eat when you're hungry. Make sure you get breakfast! Skipping breakfast will make you hungry and low-energy. It may even lead to weight gain. Don't consume these things every day, but don't eliminate things you like completely. Treat sugary drinks and snacks as treats. Consume them as a special occasion. If you get out of the habit of eating sugar all the time, you won't crave it as much. Alcohol is very high in sugar, and it's best to avoid it if you're trying to lose weight. If you eat when you are stressed or distracted, you might eat too much or...

TL;DR in Russian:

Ешьте разную пищу. Готовьте еду дома. Ешьте регулярно. Уменьшите потребление газированных напитков, спиртного и сладкого. Ешьте с умом. Остерегайтесь диет. Проконсультируйтесь с врачом или диетологом. Не переживайте.


Eat foods that are high in vitamins and minerals and make sure you consume plenty of fresh fruit, vegetables, and whole grains. Ensure you have enough iron and B-vitamins in your diet to keep your body and mind as healthy as possible.  Avoid processed foods with added sugar. Make fish and nuts a part of your diet because they contain omega-3 polyunsaturated fats, which help support brain health and mood. Drinking, using drugs, and consuming caffeine in excess can worse feelings of depression, so it is best to avoid these substances. Drink non-alcoholic and caffeine-free drinks when you’re feeling depressed or sad.  Drugs and alcohol might give you a short-term feeling of happiness, but will leave you feeling worse afterwards. Caffeine can decrease serotonin, the chemical in your body responsible for making you feel happy. Limit the amount of time you spend on your computer. Some studies show a link between spending a lot of time on the computer and depression.  Also, pay attention to what you’re looking at. Studies show a link between people who use social media frequently and depression.  Negative or violent content can also make the feelings of depression worse. Go for a walk, a run, a swim, or just jump some rope. Any activity where you’re moving your body is good for counteracting the effects of depression. Try to move for at least one hour a day. Avoid using the computer right before going to bed. Maintain a consistent bedtime schedule and go to bed no later than 10pm. Studies show that teenagers who go to bed at 10pm versus midnight or later were at a significantly higher risk of becoming depressed.

TL;DR in Russian:

Придерживайтесь здоровой диеты. Откажитесь от употребления алкоголя, наркотиков и кофеина. Ограничьте время, проводимое за компьютером. Занимайтесь физическими упражнениями. Высыпайтесь.


Eating 3 well-balanced meals a day can help cut down on your body. Each meal should include a mixture of whole grains, fruits, veggies, and lean protein. For example, a well-balanced dinner might include baked chicken breast, steamed vegetables, and brown rice. Even diet soda can increase fat around your belly. Ditch the soda – diet or regular – and instead drink flavored waters. If you miss the fizz of soda, you can try carbonated water. You should also cut energy drinks from your diet. They tend to be very high in sugar. You can try sugar-free versions if you like, but check the nutrition facts to make sure there really isn't any sugar in them. Fiber will keep you fuller for longer, which can decrease your cravings for junk food. The empty calories from junk food tend to create fat buildup in your back, so eating more fiber can actually help decrease back fat. Substitute regular bread and pasta for whole wheat versions, and add beans and nuts to your diet. For example, you can substitute white pasta for the whole wheat version and still have your favorite pasta dishes. If you consume too much sugar, your body will produce more insulin and store more fat. Stay away from candy and junk food that has a lot of sugar. Also check the nutrition label on your favorite foods – even low-sugar versions might have more sugar than you think. Stick to between 0 to 2 grams (0.0 to 0.071 oz) of sugar in each serving of food. If you're having a hard time cutting sugar, you can start by replacing high-sugar food with low-sugar alternatives. For example, you can use a natural sugar substitute, like Truvia, in your coffee. You can also snack on sugar-free versions of your favorite candy. If you’re not paying attention how much you’re eating at each meal, if doesn’t matter what you’re eating. You can decrease the amount you eat by using a smaller plate for meals, pre-proportioning snacks, and using measuring cups to measure your portions.  If you’re using a smaller plate for your meals, try to make sure at least half that plate...

TL;DR in Russian:

Разделите дневной рацион на 3 сбалансированных приема пищи, чтобы избавиться от жира на животе. Не пейте сладкие газированные напитки. Потребляйте больше клетчатки, чтобы избавиться от жира на боках. Исключите сахар из рациона. Следите за размерами порций. Не ешьте после ужина.


Eating 4-5 small meals during the day, each spaced out by 2 or 3 hours, will let your stomach digest moderate amounts of food with relatively little strain. This will limit your stomach’s acid production and should allow your stomach to heal from gastritis. Eating small meals—and just eating less in general—will also decrease your pain from gastritis (or heartburn).  Also avoid eating for 2 hours before bedtime, since your stomach will produce more acid when digesting food at night. If you get the majority of your calories from low-quality, processed foods, try to eat more high-quality whole and natural foods. Hot spices and condiments stimulate the production of gastric acids and can irritate the stomach. Extra greasy food can do the same, as can fried or acidic foods. Over time, these foods can lead to acute gastritis. So, avoid foods like:  Jalapeno and habanero peppers (even in hot sauce). Deep-friend French fries, hash browns, or onion rings. Citrus fruits, including lemon and lime juices. Hot spices like cayenne or chili powder, mustard, red pepper flakes, nutmeg, and curry. Carrots have natural anti-inflammatory and painkilling properties. Thanks to their high concentration of beta-carotene and fiber, they neutralize excess acid and regulate acidic production. You can eat them raw or cooked; either way, they will help to control your symptoms. Other veggies can help reduce pain from gastritis also. Avocado and squash neutralize excess gastric acid while simultaneously protecting and reducing inflammation in the stomach's mucous membrane. Full-fat dairy can generate inflammation and burning in the stomach. So, choose low-fat dairy and moderate your consumption of these products. This includes items like milk, butter, and yogurt. Especially avoid consuming whole milk, chocolate, and heavy cream. A lot of people consume dairy products in order to counteract stomach acidity, but the relief is only temporary and the symptoms will come back even stronger. Drinks with caffeine—like coffee, green and black...

TL;DR in Russian:

Ешьте небольшими порциями на протяжении всего дня. Воздерживайтесь от острых, жирных и кислых продуктов, которые раздражают слизистую оболочку желудка. Ешьте морковь 3–4 раза в неделю, чтобы облегчить боль при гастрите. Выбирайте нежирные молочные продукты, чтобы уменьшить боль при гастрите. Воздерживайтесь от содержащих кофеин напитков, чтобы не беспокоить желудок.


Eating a balanced diet is important for making sure your body gets all of the nutrients in the right amounts to keep you feeling satisfied while eating less. Try to eat a diet comprised of 30% healthy carbs, 20% each of fruits and vegetables, 10% each of dairy and meat, and as little fat and sugar as possible.  Healthy carbs include rye, quinoa, oatmeal, brown rice, and other nutrient-rich grains. Choose fruits and vegetables that are rich in nutrients and low in sugars, such as citrus fruits, kale, arugula, and spinach. Many people don’t realize how much they eat or how often they’re eating during the day. Keeping a food diary for a few days can help you realize what parts of your diet need adjusting.  Some people also choose to keep track of how they’re feeling and what they’re doing when they eat to notice patterns in emotional eating. Additionally, you should keep track of how long it takes you to eat each meal or snack. Eating slowly can help you feel full quickly. Water can help you feel full between meals and curb cravings while not expanding your stomach like food would. However, you can also get water from vegetables like cucumbers, broccoli, carrots, and fruits such as watermelon, plums, and apples. Alternatively, if you don’t like the taste of water alone, you can drink tea or flavored water. Check the label on the back of the packaging for saturated and trans fats, which are unhealthy and can cause you to gain weight. Empty calories include almost no nutrients and they should also be avoided.  Examples of empty calories include white bread, chips, cookies, jam, fruit juices, soda, and most sugary breakfast cereals. Foods high in saturated and trans fats include margarine, chips, crackers, store-bought baked goods, many frozen foods, coconut, butter, and processed meat. At home, you can make sure you’re not overeating by placing leftover food in the refrigerator after putting a serving on your plate. You can take control of your portions while eating out by splitting an entree with someone, or only...

TL;DR in Russian:

Соблюдайте сбалансированную диету. Фиксируйте все, что вы едите. Пейте между приемами пищи достаточное количество воды. Употребляйте меньше вредных жиров и пустых калорий. Контролируйте размеры порций, когда готовите и употребляете пищу. Ешьте медленно и лишь до тех пор, пока не утолите голод.


Eating a balanced, healthy diet will provide you with more energy and prevent you from feeling sluggish and fatigued.  Therefore, you should increase the amount of healthy foods like fruit, vegetables, whole grains, low-fat dairy products and lean meats in your diet. On the other hand, you should reduce your intake of not-so-healthy foods such as those with a high salt, high sugar or high fat content. Fatigue is sometimes caused by anemia, which is a red blood cell deficiency often caused by a lack of iron in the diet.  Eating more iron-rich foods can help to restore the levels of red blood cells in your system, so try to eat more lean meat, tofu, shellfish, beans and seeds. Alternatively, you could take an iron supplement, but speak to your doctor about this first. Eating omega-3 fatty acids has been shown to boost alertness and increase energy levels, in addition to numerous other healthful benefits.  Human bodies do not produce omega-3 naturally, so it's important to include omega-3 food in your diet. You can do this by eating fatty fish such as salmon, mackerel and tuna. If you're not a fish fan, you can also find omega-3s in walnuts and flaxseeds, or you could take a fish oil supplement. Your energy levels are closely linked to your blood sugar levels, which may spike or fall as a result of overeating or under eating.  Overeating will cause your blood sugar levels to spike, which may drain your energy and leave you feeling sleepy. Instead of eating three large meals a day, try eating six mini meals in order to spread your energy intake evenly over the day. Under eating or skipping meals over the course of the day will cause your blood sugar levels to dip, leaving you feeling weak and out of energy. Always eat breakfast (even a cereal bar is better than nothing) and snack on a piece of fruit or low-fat yogurt when you feel peckish.

TL;DR in Russian:

Сделайте выбор в пользу здорового питания. Ешьте богатые железом продукты. Потребляйте омега-3 полиненасыщенные жирные кислоты. Не пропускайте приемы пищи и не переедайте.


Eating a lot of food at once causes stress on your stomach that may be causing stomach pain for you. To reduce this stress, try eating small frequent meals spaced throughout the day. For example, instead of having a big lunch, try breaking your normal lunch into two separate meals. Have one at 12pm and the other at 3pm. You can do the same with your breakfast and dinner as well. Try to eat a small 200 – 300 calorie meal about once every three hours during the day. Eating too close to bedtime may be putting pressure on your stomach as you try to sleep. To eliminate this potential cause of stomach pain, stop eating about two to three hours before bedtime. If you are used to having a bedtime snack, try having a cup of herbal tea about an hour before bed to help you relax. Eating your food in a hurry can put extra pressure on your stomach as well. To eliminate this potential cause of stomach pain, try to take your time when you are eating your meal. Chew slowly and pay close attention to what you are eating. Try putting your fork down in between bites or take a sip of water after every few bites.

TL;DR in Russian:

Уменьшите количество пищи, которую вы съедаете за один раз. Ничего не ешьте за 2–3 часа до сна. Ешьте не спеша.


Eating a snack that consists of a complex carbohydrate and a protein source is a great way to prepare for a workout. For example, you could have a cup of plain Greek yogurt with an apple.  Consume your snack 1 to 2 hours before working out. Proper hydration before a workout is also important.  Plan to drink two to three cups of water, two to three hours before you exercise. You may be familiar with various carbohydrate blends of glucose and fructose (sports drinks, gels, etc.) that are commonly used during long workouts.  You might, however, want to consider a natural option that combines glucose and fructose with additional vitamins and antioxidants: honey!  The darker the honey, the more antioxidants it contains. Continue to hydrate during your workout.  Drink 3/4 to 1 1/2 cups of water every 15 – 20 minutes, and consider an electrolyte drink if you have been exercising longer than 60 minutes. This is your big opportunity to combine a treat with food that will keep your body fit: chocolate milk is an excellent post-workout recovery drink.  The carbohydrates it contains will help replenish your energy stores.  Try a banana with peanut butter if you aren't fond of milk. Drink tart cherry juice after exercise to help ease muscle inflammation.  Avoid drinking juice before or during exercise, however, as it can cause stomach cramps. Good sources of protein include fish, poultry, meat, nuts, beans, seeds, lentils, soy, and milk products.  Note that while advertisements for protein supplements often advertise that they provide amino acids the body cannot make, you can obtain the same important nutrients by consuming a variety of protein-rich foods. One prominent study suggests that "fitness branding" encourages consumers to eat more of a given food and exercise less.  This can undermine your efforts to keep your body fit.  That "fitness" bar has just as many calories as any other food of its size and nutritional content!  Read labels carefully.  Energy bars and other "fitness" products often contain significant...

TL;DR in Russian:

Перекусывайте перед тренировками. Употребляйте пищу, которая снабжает организм энергией и повышает выносливость. Восполняйте запасы энергии после длительных тренировок. Употребляйте после тренировок белковую пищу, чтобы восстановить мышцы и обеспечить их рост. Помните, что «фитнес-продукты» не могут заменить занятия спортом.


Eating an all around healthy diet can help your libido. Obesity can lead to erectile dysfunction and lower testosterone in  men and infertility in women. By following a healthy eating plan, you can safely lose weight. Obesity may also lead to anxiety, depression, and self-esteem issues which could negatively affect sexual health. Avoiding processed foods also helps eliminate additional sugars and salt that are added to foods and emphasizes foods with the highest nutritional density and quality. Eating unprocessed foods helps you eliminate most of the things from your diet that lead to obesity, while replacing them with healthy, natural foods, like fruits, vegetables, and lean meats. Keep your food as close to its original or natural form as possible. Eating natural helps you avoid synthetic pesticides, antibiotics, and hormones that can be found in non-organic or processed foods. These harmful additives can potentially affect your overall health and hormones. At least 80 – 90% of the total carbohydrates in your diet should be complex carbohydrates. Complex carbohydrates are recommended to lower the risk of type 2 diabetes, cardiovascular disease, and obesity. Refrain from eating simple carbs.  Complex carbohydrates are found in whole, unprocessed foods, such as whole grains, peas, lentils, beans, and vegetables. Simple carbohydrates are often found in processed foods. A good rule is to never eat white foods. This means no white bread, white pasta, or white rice. Also avoid candies, cookies, cakes, and other snack foods. This helps control weight gain because complex carbohydrates take longer to digest. This allows you to feel fuller longer, which generally means that you are likely to eat less. You should reduce the amount of sugar in your diet. You can avoid any added sugars by sticking to unprocessed foods. Reading labels can help you figure out how much sugar is in a food.   Simple carbs also include sugars added to foods, like glucose, sucrose, fructose, and high fructose corn syrup. Processed foods...

TL;DR in Russian:

Сбросьте вес. Ешьте натуральные, необработанные продукты. Включите в рацион сложные углеводы. Ограничьте потребление сахара. Увеличьте количество фруктов и овощей в своем рационе. Ешьте больше клетчатки. Ешьте здоровое мясо.


Eating and preparing all your meals and snacks at home will help you control the ingredients in each of your dishes.  This will allow you the freedom to add in lots of lean protein, fruits, vegetables and whole grains without added salt or fat that can be found in restaurant meals.  In addition to cooking meals at home, use cooking techniques and methods that are lower calorie or lower fat.  Cooking in a lot of oil or butter or using higher fat, higher calorie ingredients may only perpetuate your overindulgence.  To make home cooking easier, go to the grocery store and stock up on your favorite healthy foods.  Try to purchase:  lean protein, low-fat dairy, whole grains, fruits, and vegetables. Starting your day with fiber and protein can help get you back on track with healthy eating.  Both fiber and protein take longer to digest compared to simple carbohydrates and both help you stay satisfied longer.  Eating breakfast can also help you set yourself up mentally for a healthy day.  Breakfast ideas that are both high in fiber and protein include:  whole grain oatmeal with blueberries and nuts, a veggie omelet with low-fat cheese, or greek yogurt with sliced peaches and a sprinkling of granola. Follow up your healthy breakfast with a lunch that's packed with vegetables.  Pack your salad with a variety of different vegetables for a meal that can fill you up with little calories.  Vegetables are high in vitamins, minerals and fiber but also low in calories and fat — a great food group to indulge in as you get back on track. Also include a source of lean protein on your salad.  Again, protein helps keep you satisfied longer. It's natural to feel a little hungry in the afternoon — especially if there is a longer period of time between your lunch and dinner.  Skipping an afternoon snack and being overly hungry for dinner may cause a binge or overeating.  Snacks should be around 100-200 calories.  Including fruits, vegetables, and lean protein helps keep snacks calorie-controlled while still being nutritious. ...

TL;DR in Russian:

Готовьте еду дома. Завтракайте белковой пищей с высоким содержанием клетчатки. Съешьте большой салат на обед. Перекусите белком. Пейте больше воды. Не доедайте блюдо.


Eating breakfast is an important part of weight loss.  Studies have shown that regular consumption of a high protein, high fiber breakfast can help you stay satisfied longer and decrease hunger cravings during the day.  Fiber not only adds filling bulk to your meals, but also has been shown to prevent constipation and certain cancers like colon and rectal cancer.  Starting out your day with a fiber-rich breakfast can help you reach your daily goal of 25 g for women and 38 g for men.  Examples of breakfast meals include:  scrambled eggs with sautéed vegetables and 2 ounces of lean sausage, 1 cup of low-fat greek yogurt with fruit and nuts or an omelet with spinach and bacon and a glass of milk or milk substitute. Studies show that one of the best diets for weight loss is a moderate to low-carb diet that emphasizes lean protein, fruits and vegetables.  Try to make most of your meals and snacks protein, fruits and vegetables. Focusing on these food groups will help you minimize the amount of carbohydrate-rich foods you consume. Make sure you include healthy fats (monounsaturated and polyunsaturated) as well, as they are an essential part of your diet, too. Examples of meals include:  grilled chicken and vegetable stir fry, lettuce wrap with low-fat cheese and lean deli meat, grilled salmon with steamed vegetables, or a sliced apple with low-fat cheese. Try a big salad with tuna fish, or egg salad, or a chef salad. Minimize carbohydrate-rich foods when you can.  Items like bread, rice, pasta, bagels, crackers, chips and couscous are higher in carbohydrates compared with other food groups.  Although these can be part of a healthy diet, limiting your intake may help speed weight loss. Snacking or grazing throughout the day or late at night can sabotage weight loss.  While planned, healthy snacking can support weight loss, mindless eating or grazing can counteract it.  Mindless eating and snacking is when you're consuming food and not realizing how much you're consuming or what you're consuming.  This may happen out...

TL;DR in Russian:

Каждое утро готовьте себе завтрак, богатый белками и клетчаткой. Старайтесь в основном наполнять рацион питания белковой пищей, фруктами и овощами. Избегайте бессмысленных перекусов. Не потребляйте лишние калории с напитками! Не делайте исключений.


Eating either rolled oats, steel-cut oats or quick oats is a great way to suppress your appetite until lunchtime.  Oatmeal is low on the glycemic index. This means that it doesn't cause a hunger-inducing blood sugar spike. Oatmeal is also high in fiber, which slows the rate at which carbohydrates are digested and absorbed by your body. Eating a serving size of oatmeal topped with almond milk and some cut apples or grapefruit is a healthy choice for appetite suppression. The benefits of oatmeal are counteracted if you top it with brown sugar or maple syrup, which can cause a blood sugar spike followed by a drop in blood sugar. This can make you hungry long before lunchtime. Another great breakfast choice is some sort of lean protein - eggs, lean meat or yogurt. Eating lean protein in the morning will help you stay satisfied throughout the day. Studies show that eating lean protein at other times of day doesn't have quite the same effect, so be sure to eat it for breakfast. When it comes to protein, don't go totally fat-free. Eating healthy fats like olive oil and avocados will keep you full longer than eating fat-free meals. While going on an all-grapefruit diet is a diet fad you want to avoid, having half a grapefruit with every meal has been shown to help people lose weight. One study indicates that grapefruit might have properties that lower your insulin after meals, keeping hunger at bay.  However, it is very important, if you take medication, to check if it interacts with grapefruit, as it is known to interact adversely with 85 different drugs, 45 of which are very serious.  Be extremely cautious when considering grapefruit. Do not consume grapefruit if you take drugs for erectile dysfunction, estrogens, statins for high cholesterol, calcium channel blockers, many blood thinners, benzodiazepines, thyroid hormone replacement, certain chemotherapies and immunomodulators, anti-fungal antibiotics and certain other antibiotics, beta-blockers, opiates, and anything else that might be metabolized by the liver...

TL;DR in Russian:

Начните день с овсянки. Употребляйте по утрам белковую пищу. Добавьте в свой рацион грейпфруты. Ешьте содержащие пищевые волокна овощи и фрукты. Ешьте орехи. Добавьте в свой рацион сырые семена льна. Отдавайте предпочтение полезным жирам, таким как олеиновая кислота, которые подавляют чувство голода. Не отказывайте себе в удовольствии съесть темный шоколад. Ешьте острые блюда.


Eating fewer calories is one of the best ways to lose weight. By reducing your daily caloric intake by 500-1,000 calories, you'll lose 1-2 pounds per week, depending on your weight and how much you currently eat. Combined with exercise, this can help you lose 10 pounds in a month.  The minimum number of calories needed per day is 1,200 for women and 1,800 for men. Avoid eating less than the minimum number of calories needed so that you're losing weight in a healthy, sustainable way. Talk to your doctor or nutritionist about healthy options for eating fewer calories. Counting calories will help you plan your meals every day and figure out if you're meeting your goals. Whenever you eat something, check the packaging to see how many calories it has and then write the number down in your phone or a journal. If you're not sure how many calories something has, look it up online. For example, you could search "Calories in 1 serving of brown rice," or "How many calories does an apple have?" Replacing high-calorie foods with fruits and vegetables is an easy way to cut down on the number of calories you’re consuming every day. Plus, eating these foods will make you healthier in general.  Peaches, oranges, and grapefruit all have under 70 calories. Tomatoes, a 3⁄4 cup (180 mL) serving of green beans, and a 1 cup (240 mL) serving of broccoli all only have 25 calories. High-calorie foods you should avoid include ice cream, cheese, peanut butter, french fries, white bread, and chips. When you eat out at restaurants, it's harder to choose healthy, low-calorie options. By making all your meals at home, you'll be able to carefully measure exactly how many calories are going into your meals. When you’re dieting, having to make on-the-spot decisions about what you’re going to eat can lead to bad choices. Planning out your meals in advance can remove this risk.  Every evening, make a list of what you’re going to eat the next day for breakfast, lunch, dinner, and any snacks in between. To save yourself time, prepare your meals in...

TL;DR in Russian:

Каждый день съедайте на 500–1000 калорий меньше. Каждый день считайте, сколько калорий вы потребляете. Замените высококалорийную пищу (например, обработанные мясные продукты) на фрукты и овощи. Готовьте еду дома, чтобы контролировать, сколько калорий вы потребляете. Заранее планируйте свои приемы пищи, чтобы исключить вероятность срывов. Не пейте высококалорийные напитки — это касается газированных напитков и некоторых видов кофе. Чтобы быстрее насытиться, выпивайте стакан воды перед каждым приемом пищи.


Eating food, aside from Monster Meats, is always a good way to recover hunger, health, and sanity. Earlier on in the game, your main source of food will be from rabbits caught in traps, berries picked from berry bushes, and carrots lying around, all of which you can cook over a campfire and eat to restore your Hunger. However, for food that restores sanity, you'll need more thorough methods.  Carrots can be found poking out of the ground and Berry bushes are scattered around the world. You can pick them up by left-clicking or pressing X. To catch rabbits, make a trap with 6 Cut Grass and 2 Twigs. You can craft it in the Survival tab, represented by a looped rope icon. Once created, place it near or on top of a rabbit hole, which is a small hole in the ground found in grasslands and savannahs, then wait until a rabbit is caught. Once caught, the trap will rattle and jump around. If you pick it up, you’ll get both the trap and the rabbit. You can then re-use the trap for 7 more times before it disappears. You’ll need to “murder” the rabbit before you can make use of the meat, though. Right-clicking (PC) it or pressing the right direction button (PS4) when a rabbit is selected will do the trick. With a Science Machine, you can also craft a Bird Trap for 3 Twigs and 4 Silk through the Survival tab. This functions similarly to a trap, but only catches birds. To make a farm plot, you need at least a Science Machine. You can make it through the Food tab, represented by a buried carrot icon, for 8 Grass, 4 Manure, and 4 Logs. You can get Manure from Beefalo, which excrete them regularly at random intervals and are found in savannahs. You can also get Manure by feeding a pig, found individually in random spots in the map or collectively in huge villages normally found at the end of roads, with some non-meat food (berries, carrots, produce from farm plots, cave bananas, etc.). Once you’ve placed the farm plot, you can put a seed on it by selecting the seed and interacting with the farm. You can either wait for it to...

TL;DR in Russian:

Составьте себе меню. Сделайте вяленое мясо. Приготовьте еду в казане.


Eating fresh vegetables and fruits will help you maintain thyroid and overall health. You should also eat vegetables and fruits high in antioxidants, such bell pepper, cherries, tomatoes, blueberries, and squash. However, when you are working toward thyroid health, you need to know which kind of thyroid issue you suffer from because some vegetables can be more harmful than helpful.  For example, if you suffer from hypothyroidism, you should avoid anything in the cabbage family, such as kale, spinach, brussels sprouts, broccoli, and cabbage. These foods interfere with thyroid function. If you are taking certain medications for thyroid health, you should also avoid soy beans until you talk to your doctor. Processed and refined foods are not good for thyroid health. White breads, pastas, sugar, cookies, cakes, fast foods, and prepackaged foods are all processed and bad for your thyroid health. Instead, make meals with fresh ingredients and use as little premade or processed components as possible. Try switching out certain prepackaged things for fresh ingredients. For example, don't eat instant oatmeal in the morning. Instead, use steel-cut oatmeal and add nuts and spices to it. Avoid canned vegetables and make them fresh. These small steps will help you cut down on processed foods and help your thyroid health. Caffeine and alcohol can impact the health of your thyroid. If you have hyperthyroidism, you should ask your doctor before using caffeinated beverages like soft drinks, coffee and tea. However, you should always ask your doctor before you increase your caffeine intake, no matter what kind of thyroid condition you have. Since you need iodine to combat thyroid problems, you need to make sure you get enough of it in your diet. Iodine is eaten in dietary forms of iodine by eating foods grown in soil with the appropriate iodine content, such as mushrooms, onions, and garlic. You can also get iodine naturally by eating meat from organic grass-fed animals. Some animal feed adds in potassium iodate, which also...

TL;DR in Russian:

Ешьте больше овощей и фруктов. Сократите количество переработанной и рафинированной пищи в рационе. Откажитесь от алкоголя и табака. Найдите источники йода. Употребляйте больше селена. Принимайте витамин А в капсулах. Старайтесь выполнять больше аэробных упражнений.


Eating fresh vegetables is a great way to include fiber in your meal. Vegetables will also help cleanse your palate, and they won’t weigh you down. Dining on healthy foods such as plain salads tend to be low in calories, fat and sodium, and high in fiber.  Split a portion of a caprese salad. Ask for cheese and croutons on the side. You can add your cheese and croutons as needed. Ask for your dressing on the side. Many restaurants add far too much dressing. Choose balsamic vinegar. The tang will bring out the flavor of the vegetables. Many Italian soups are low in calories, and are heavy in food such as tomatoes, beans, and garlic.  Minestrone is a cholesterol-free, classic, Italian soup that highlights fiber-rich beans and vegetables. It is delicious, filling, and can help you eat less of your entree, while varying the food in your diet. Cioppini, a broth based soup featuring fish and shellfish, is also a great, low-fat option. While not low in sodium, the variety of flavors and textures will keep you satisfied before you eat. There are many delicious vegetable entrees served at Italian restaurants. Look for stuffed peppers and peperonata (stewed peppers), ratatouille, eggplant parmigiana, or carciofi alla romana (Roman artichokes). With the right toppings, a pizza can be a very healthy dining option. Choosing vegetables, instead of meat and cheese, is a great way to make your pizza healthy, interesting, and packed with flavor.  Try tomatoes, artichokes, mushrooms, spinach, broccoli, onion, garlic, olives, jalapeños, or peppers. Keep in mind that vegetables have a high water content. Putting too many on can result in a soggy pizza.

TL;DR in Russian:

Повысьте аппетит с помощью салата. Закажите суп на закуску. Съешьте несколько оливок, пока ждете основное блюдо. Выберите основное блюдо на растительной основе. Насладитесь овощными начинками на пицце.


Eating good foods and staying away from refined carbohydrates and refined sugars can help give you the energy you need to exercise efficiently and effectively. Eat lots of fruits and vegetables, whole grains, and protein-rich foods. Being dehydrated can contribute to weakened athletic performance, even if you are just stretching your body. Drink lots of plain water every day. You can also increase your intake of water-based foods, such as watermelon, celery, and soups, to get some additional fluids.  When you exercise, be sure to increase your intake of water. About an hour before your workout, drink 25-30 ounces of water. During your workout, drink 8 ounces of water every 15 minutes.  Avoid alcohol and caffeine, both of which can dehydrate your body. Getting 7-8 hours of sleep every night will help you be well rested. This will improve your ability to exercise and focus on your goal of raising your leg over your head. Staying away from smoking can help you maintain a healthy body. Inhaling smoke can contribute to weakened lung capacity, and it can dehydrate your body.

TL;DR in Russian:

Ешьте пищу, богатую питательными веществами. Пейте больше жидкости. Высыпайтесь. Не курите.


Eating healthy is really important if you want to be a healthy teen. You don't need to go on a diet, just pay attention to what you're putting in your body.  If you only ever eat sugary breakfast cereals and candy bars you aren't going to be healthy. Depending on your body and what works best for you, you can eat three meals a day or 5-6 mini-meals a day. NEVER skip meals. Try healthy alternatives, instead of having a bowl of ice-cream, opt for a frozen yogurt. Or try having apple slices instead of potato chips. Try to replace processed foods, especially those which contained added sodium and sugar, with whole natural foods like fruits and vegetables. Drink more water. This is basically the most important thing of all. If you drink more water you will be much healthier. It flushes the toxins out of your body and gives your skin a healthy glow. It also keeps your skin hydrated and helps prevent spots. It also helps if you have acne. As a rule of thumb, try to drink a lot to the point where your urine is almost completely clear. As a rule of thumb, try drinking half of your body weight in water everyday. Whether it's walking in the park, or doing a couple of crunches do at least 30 minutes of physical activity several times a week.  You should not exercise every day, when you work out you break your muscles down. It's the rebuilding that makes them stronger. If you don't give them time to rebuild, you're going to seriously hurt yourself. Try working out for 6 days a week and give yourself 2 days to rest and recuperate. Exercise will make you stronger and tone your muscles. You  can go to the gym and swim or run on the treadmill, buy a few work out DVDs, or just go for a jog around the block. Whatever it is, exercising will make you healthier and happier about your body. It also releases oxytocin which helps reduces stress and calm the mind! During puberty you'll find you need more sleep than you did when you were younger. Sure it's tempting to stay up late chatting with friends on the phone or computer, but the...

TL;DR in Russian:

Начните питаться здоровой пищей. Начните делать больше физических упражнений. Обязательно высыпайтесь.


Eating high quality protein is important to your nutrition in general, and vital to keeping albumin levels up. As a rule of thumb, make sure you have at least one high-protein serving in every meal. Lean beef, pork, and lamb are all good options, as are fish, chicken, turkey, and eggs.  In a 3 ounce (85 gram) single-serving portion, lean beef burger contains 21 grams of protein, chicken contains 14-28 grams, cooked salmon, trout, or mackerel contains 15-21 grams, and pork chop contains 15-21 grams. If you prefer not to eat meat, getting enough protein can be especially challenging. For advice about choosing the protein sources that will be best for you, talk to a dietitian. Be sure to eat dialysis friendly proteins if you are on dialysis. These include lean beef, lean turkey, chicken, pork chops, eggs, fish, meat substitutes, tofu, and protein powders. While you may need to focus on eating more protein, you still need to eat fruits, vegetables, and starches like bread, pasta, and rice.  For example, add grated hard boiled eggs or tuna to sauces for pasta or rice dishes, or include shredded chicken or diced meat in soups and stews. Breakfast is an especially important meal, in part because it kick starts your metabolism for the day. You are also more likely to have a strong appetite when you first wake up.  One good option is an omelet made with egg whites with cheese. While one egg contains about 6 grams of protein, egg whites are an even healthier source of protein. In fact, egg whites are 100% albumin. Two egg whites contain 7.2 grams of protein. It’s very important to avoid skipping meals. Strive to eat small frequent meals to maintain your energy levels. However, if you do miss a meal by accident, make sure to eat a larger portion of protein at your next meal.  Eating smaller meals may also be helpful if you have a hard time eating regular sized portions. A great between-meal or bedtime snack is cottage cheese. Try it with some fruit, such as apple sauce. (Cottage cheese is healthier than many other dairy...

TL;DR in Russian:

Включайте источники белка в каждый основной прием пищи. Следите, чтобы ваш рацион был хорошо сбалансирован. Не забывайте завтракать. Если вы случайно пропустите прием пищи, увеличьте количество белка. Готовьте смузи с высоким содержанием белка.


Eating large meals requires further peristalsis or synchronized movements of the digestive tract in order to digest the food. This can further aggravate the irritation in the intestinal lining. Instead, aim to eat six small frequent meals per day: three major meals (breakfast, lunch, and dinner) and three snacks in between. In addition, make an effort to stop eating about two to three hours before you go to bed. Try eating a half-size portion of what you would normally eat at breakfast, lunch, dinner. As a general rule (and one that holds even if you don't suffer from regular indigestion), you should feel satisfied, but not stuffed, after eating. A number of foods can irritate the intestines and stomach. Spicy, fatty, and acidic foods are all common culprits and should be cut back on or removed entirely from your diet if you suspect you have digestive pain.  Avoid fatty foods, like fried food, soft cheese, nuts, red meat, and avocados. Avoid spicy food like curries and other sauces with heat to them. Avoid tomatoes and tomato-based sauces and citric foods like grapefruits and oranges (as well as in juice form). Avoid carbonated drinks, which can unsettle the stomach. Eliminate alcohol and caffeine. Try cutting a few foods out at a time to see if you can narrow down the culprit. As you remove foods from your everyday diet, see if you notice a change and whether your indigestion has abated. Chewing with your mouth open or talking while eating can lead you to swallow excessive amounts of air, which can cause further bloating. Do not lie down or bend over after meals. With the aid of gravity, bending or lying down can lead to the regurgitation of stomach contents or food into the gullet or esophagus. Similarly, avoid wearing clothing, pants or belts that put pressure on the stomach. Wait at least one hour after eating before lying down or doing activities that require bending over. If lying down cannot be avoided, elevate the head at an angle of 30 to 45 degrees to help facilitate the digestive system to do its...

TL;DR in Russian:

Поменяйте время приема пищи и размер порций. Избегайте пищи и напитков, способных вызвать несварение желудка. Старайтесь пережевывать пищу с закрытым ртом. Следите за своей позой. Бросьте курить Ограничьте употребление алкоголя и кофеина. Сбросьте вес


Eating may be last thing you want to do right now, but it is one of the best ways to help relieve nausea. Try nibbling on a little bit of dry toast or plain crackers. Continue eating little snacks until you feel well enough to have a meal. Dehydration is a big part of being hungover. If you want to ease your nausea and feel better, you’ve got to replenish your fluids. Drink fruit juice, vegetable juice, or sports drinks to replenish lost electrolytes. Sip water as your stomach begins to settle. Avoid soda and other high-sugar drinks. Chronic drinking depletes your levels of potassium, and this can contribute to your hangover. Try taking a few bites of banana, or blending banana with almond milk to make a smoothie. Mint is excellent at soothing upset tummies. Brew yourself some mint tea to sip. This is a great option because it helps to rehydrate your body while easing stomach discomfort. Coffee has long been considered a hangover cure, but this advice is a little misguided. A cup of coffee can help wake you up and ease a pounding head, but coffee can also aggravate your stomach. If you are a daily coffee drinker, try just having just 1 small cup. If you don’t usually drink coffee, avoid the stuff completely. If you suffer from acid reflux, avoid coffee altogether when you're hungover. Caffeine can make your acid reflux worse. Pedialyte is a product designed to help children recover from dehydration, but it can help you too. Pedialyte is available in liquid form, but sucking on a Pedialyte freezer-pop is more likely to soothe your stomach while helping you get your electrolytes back.

TL;DR in Russian:

Подкрепитесь тостами или крекерами. Пейте много жидкости. Ешьте бананы. Выпейте мятный чай. Выпейте максимум 1 чашку кофе. Попробуйте порошок-электролит для рта Pedialyte.


Eating nutritious meals at regular intervals can help you stay calm and feel safe. Eat a broad range of foods to get the nutrients your body needs. Eat fruits and vegetables every day, and make sure you don't skip your carbohydrates or protein. Replace alcohol and caffeine with water. Alcohol and caffeine both have properties that can increase anxiety. Regular exercise releases endorphins that increase your sense of well-being and reduce stress. Exercise will boost your mood and help you sleep. If you don't have a regular exercise routine, try going for a brisk half-hour walk each day. Anxiety interferes with sleep, and lack of sleep makes anxiety worse. Try to stop this unhealthy cycle by sleeping on a set schedule, keeping your bedroom peaceful and free of electronics, and avoiding food for several hours before bed. Adults need 7-8 hours of sleep a night, with as few interruptions as possible. Kids and teenagers need 9-11 hours. Some people have good results trying alternative medicine treatments. If you're interested in trying one of these treatments, speak with your regular doctor before replacing or altering any of his or her recommendations. They might be able to help you find alternative treatments, such as meditation and yoga, that compliment and extend the relaxation techniques you have been prescribed.  Acupuncture is the ancient Chinese practice of inserting needles into specific points of the body. There is increasing evidence that acupuncture can be a helpful treatment for anxiety.  Studies have shown that yoga and meditation are both helpful when it comes to treating both physical and mental symptoms of anxiety.

TL;DR in Russian:

Употребляйте полезные продукты питания. Не забывайте о физической нагрузке. Следите за достаточной продолжительностью ночного сна. Подумайте о применении альтернативной медицины.


Eating plans that claim "lose 10 pounds in 10 days" or "drop 2 pants sizes in 1 week" are generally unsafe and ineffective.  They may seem like a great idea, but may have side effects, produce little to no weight loss and are generally not sustainable long-term.  Many over-the-counter diet pills fall into the "fad diet" category.  These are not regulated for safety by the FDA and may be harmful to you.  They also may have some side effects that can cause a variety of side effects including nausea, vomiting, racing heartbeat, loose stools, headache and insomnia.  Generally, safe weight loss is anywhere from 1/2 to 2 pounds per week.  Be patient as you start your new diet plan. Always make sure your diet plan is endorsed by a health professional, government website or hospital/weight loss clinic.  This shows the diet plan is most likely safe and reliable. Diets that suggest avoiding entire food groups or specific groups are generally not healthy.  They may cause you to restrict certain vital nutrients like vitamins or minerals.  Also avoid diet plans that recommend very low calorie levels.  Generally, you want to consume a minimum of 1200 calories daily so you can meet all your nutrient goals.  Be aware of diets that suggest you consume large quantities of specific food like grapefruit or green tea. Remember, a healthy diet should include a variety of foods from all food groups. Some diets may promote the use of a variety of vitamin, mineral or herbal supplements.  The FDA does not monitor the safety of supplements and they should be taken with caution.  Research all supplements before you purchase them.  You can check The National Center for Complementary and Alternative Medicines website for detailed information and effectiveness for a large variety of supplements. Check with you doctor before starting any type of supplement. Some supplements interact with many common medications, so it's important to check to make sure they'll be safe for you.

TL;DR in Russian:

Избегайте “быстрых” диет. Избегайте слишком ограниченных планов питания. Избегайте дорогих добавок.


Eating rice with a set of chopsticks is easiest if you're using your chopsticks the way they were intended to be used. Luckily, this is easy to learn! Start by lining up your two chopsticks and holding them in your dominant hand. Slide them into the "crook" between your thumb and the side of your hand. The "squishy" part at the base of your thumb should pin them in place. You'll want the two chopsticks to be lined up on top of each other, not side-to-side. With the two chopsticks resting in the crook of your thumb, slide the top one up so that you're holding it with your thumb, index, and middle fingers. The pad of your thumb should hold the stick from the side. Your index finger should bend around it and rest on top. Your middle finger should support the stick from the other side. This may sound complicated, but it should be fairly similar to how you'd hold a pen or pencil! If you're having trouble, set the other chopstick down so you can concentrate on this one. It's easy to slide back in later. One of the most important things to remember when eating with chopsticks is that the bottom chopstick doesn't move. Keep holding it in place with the fleshy part at the base of your thumb. Light pressure should be find. You don't need to keep a death grip on it. Bend your ring finger so that it supports the bottom of the stick with the side of your last knuckle.

TL;DR in Russian:

Поддерживайте обе палочки одной стороной большого пальца. Возьмите верхнюю палочку как карандаш. Держите нижнюю палочку крепко.


Eating something warm can help ward off the chills and make you feel a little better inside. This will also distract you from your illness and help the time pass a little faster. Be sure not to overdo it with a large meal. Try small bites like:  Oatmeal Chicken broth Toast Scrambled eggs Saltine crackers Sit back and relax with a nice cup of herbal tea. This will preoccupy your time and offers many health benefits as well. Stay away from caffeinated teas as this may upset your stomach. Try these types of herbal teas:  Peppermint Chamomile Ginger Rooibos Rosehip When you are feeling sick, it is nice to have a treat to make you a little feel better. A piece of dark chocolate will distract you from your illness. A hot cup of cocoa is another way to pass the time and enjoy the health benefits that chocolate offers such as reduced blood pressure and improved heart health.

TL;DR in Russian:

Скушайте что-нибудь теплое. Выпейте травяной чай. Скушайте немного темного шоколада.


Eating too many salty foods may cause your fingers to swell. Some of the foods that are highest in sodium include highly processed foods, such as:  Canned soups Deli meats Frozen pizza Soy sauce Cottage cheese Olives Injury is one of the most common culprits. Liquids such as blood accumulate in the affected area, causing swelling. Treat an injury first by applying cold (this will constrict the blood vessels), then by applying heat (this will help flush out the fluids). If your bruise or injury lasts longer than 2 weeks, symptoms get more severe or frequent, or signs of skin infection develop, talk to your doctor immediately. When your body encounters something that it's allergic to, it released histamines into your bloodstream. In order to reduce the swelling, you can take antihistamines. If you experience severe difficulty in breathing after an allergic reaction, consult a doctor immediately. Obesity causes the body's lymphatic system to slow down, resulting in edema in the hands and feet. Talk with a doctor or dietician to come up with a weight-loss plan if you believe your swelling may be the result of obesity. Your hands might be experiencing carpal tunnel syndrome or cellulitis, for example. Some bacterial infections that affect the hands get into the blood stream and lymph nodes, so it's important to talk to your doctor if you suspect any infection.

TL;DR in Russian:

Оцените свой рацион и потребление натрия. Определите, мог ли отек быть вызван травмой. Определите, нет ли у вас аллергической реакции. Подумайте, не страдаете ли вы лишним весом. Поговорите с врачом, если подозреваете инфекцию.


Eating too much salt can cause your body to retain water, adding unwanted pounds and making you feel bloated. To lose water weight, resist the urge to add salt to your food. Cut back on high-sodium foods and beverages such as processed meats, salted snack foods like chips and nuts, and sports drinks.  You can avoid many hidden sources of sodium by cooking your own meals from fresh, unprocessed ingredients. When you cook, try replacing salt with other flavorful seasonings, like black pepper or garlic. Eating more potassium-rich foods, like bananas, tomatoes, and sweet potatoes, can also help you flush excess salt out of your body. Eating a lot of simple carbohydrates causes you to retain more water. This is the reason that many people experience rapid weight loss when they first switch to a low-carb diet. To quickly shed water weight, try cutting back on high-carb snacks like white bread and pasta, baked goods, and potatoes.   Try replacing high-carb foods in your diet with fruits and vegetables that are high in fiber, like berries, beans, and leafy greens. Going on a very low or no-carb diet for more than a few months can be bad for your health. Talk to your doctor about safe ways to adjust your carbohydrate intake. It may seem counterintuitive, but staying hydrated will make your body less likely to hold onto excess fluids. Most adults should drink 8–10 cups (1.9–2.4 L) of water per day in order to stay healthy and hydrated and prevent fluid retention. However, you will likely need to drink even more water if:  You exercise a lot You’re in a hot environment You’re pregnant or nursing You’re sick, especially if you have vomiting or diarrhea You’re on a high-fiber or high-protein diet Water isn’t the only good source of hydration for your body. You can also help flush out excess fluids by eating water-rich fruits and vegetables, such as melons, strawberries, and leafy greens. Low-sodium soups or broths are also good options. Exercising can flush excess fluid and sodium out of your body, helping you lose water...

TL;DR in Russian:

Сократите потребление натрия, чтобы в организме задерживалось как можно меньше воды. Сократите потребление углеводов, чтобы быстро сбросить обусловленный лишней жидкостью вес. Пейте больше воды, чтобы вывести из организма лишнюю жидкость. Ешьте соответствующую пищу, чтобы получать больше воды. Занимайтесь физическими упражнениями, чтобы вывести жидкость с потом. Проконсультируйтесь с врачом насчет мочегонных средств.


Eating while you're drinking can help reduce alcohol breath. Food absorbs some of the alcohol you drink while also stimulating the production of saliva. This can prevent dehydration, which can heighten the presence of alcohol breath.  Bars often provide snacks like peanuts, popcorn, and other munchies to make sure patrons don't get sick from over-drinking. Try to periodically snack on these complimentary foods while you're out. If you're drinking at a friend's place, offer to bring a snack for the group. Bring a couple of bags of potato chips or some microwave popcorn. This can benefit you by reducing alcohol breath and also make you look generous in the eyes of the host. Highly aromatic foods can help override alcohol breath. Red onion and garlic both stay on your breath for a long time, reducing the smell of alcohol.  You can order bar foods that contain onion or garlic. Garlic-infused items, such as garlic fries or garlic bread, are often popular bar items.  Add red onions to a sandwich, burger, or salad after drinking.  Some people, if they're looking for a fast cure, simply eat onion or garlic raw. While this is quite effective, keep in mind the smell of garlic or onion can be quite strong. Not only does it radiate from your mouth it also comes out your pores. If you're trying to eliminate alcohol breath because you have somewhere to be, this might not be your best option. The smell of garlic, while more socially acceptable, can be as off-putting as booze breath. Gum can help eliminate alcohol breath. Not only does the strong smell cover up the smell of booze, but it can also cause you to salivate. This can also reduce alcohol breath.  Try sour flavored gums. This will cause excess salivation, which can eliminate alcohol breath faster. While the flavor may be initially hard to handle, keep in mind it gets milder the more you chew. Mint gum is also a good option. A powerful menthol flavor can quickly cover up alcohol breath and is often used as a breath freshener. Drinking both coffee and water can help...

TL;DR in Russian:

Ешьте до или в процессе употребления спиртных напитков. Лук и чеснок. Жевательная резинка. Пейте кофе и воду.