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Red meat has high concentrations of heme iron, iron from animal sources, which is more readily absorbed by the body. Absorption of heme iron also increases your body's absorption of non-heme iron (iron from plant-based foods). If you do choose to eat red meat, look for lower iron sources like ground beef and cheap cuts.  If you do eat red meat, avoid eating it with foods that contain vitamin C and beta-carotene, which enhance iron absorption. A hearty beef stew with potatoes and carrots is not a good idea if you're looking to reduce your ferritin levels. In addition to red meats, be conscious of the iron levels in the fish you eat. Some fish, such as tuna and mackerel, have higher iron levels. Beans and legumes are high in phytates, a micronutrient that inhibits the absorption of iron. Whole grains and seeds also have phytates. Soaking or sprouting your beans before consumption will reduce the phytate levels. Oxalates, present in many dark, leafy greens such as spinach, also inhibit iron absorption. However, greens such as spinach that have high levels of oxalates also have high levels of iron. Whole-grain bread has higher phytate concentrations than bread made with refined white flour. However, whole grains also contain more minerals, so check the iron content of any bread you buy. Leavened bread has lower levels of phytates than unleavened bread. Calcium inhibits iron absorption, which can reduce the complications of the excess iron already present in your body. In addition to milk, you might also try yogurt or hard cheese. If you're lactose-intolerant, drink mineral water infused with calcium during and after meals. Green tea contains powerful antioxidants that bind to iron and prevent its absorption. Particularly if you plan to eat an iron-rich meal, drinking a cup of green tea while you eat can lessen the effects on your ferritin levels. Coffee also inhibits iron absorption, if you're not a fan of tea. Nuts and seeds, including walnuts, almonds, peanuts, and hazelnuts, inhibit your body's absorption of...

Now, please write a short abstract for it in Russian. Abstract:

Уменьшите потребление красного мяса. Увеличьте потребление фасоли и бобовых культур. Отдайте предпочтение цельнозерновому хлебу, а не белому. Выпивайте стакан молока после еды. Пейте зеленый чай. Перекусывайте орехами и семечками. Откажитесь от питательных добавок с железом. Сократите потребление спиртного.


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Red sauces, with and without meat are the more popular and traditional sauces to use with lasagna, but you can also create delicious Alfredo lasagna. For an interesting and innovative twist, swap out the ricotta for cottage cheese. You can also use slices of mozzarella instead of grated. Sprinkle in some Parmesan cheese too! This can create truly exciting lasagna as you can pick and use your favorite ravioli. Try a mushroom, meat, cheese, or vegetarian ravioli for a delicious twist on a classic dish. This is a great way to enjoy lasagna if you are on a low carb diet or need to eat gluten free. Use slices of zucchini instead of noodles; you will be eating healthy without even realizing it. If you’re looking for a recipe to absolutely impress the pants off someone, try a classy seafood lasagna. Load your lasagna with crab, shrimp, and scallops.  Red sauces can easily overpower the delicate flavors of most seafood. Make your seafood lasagna with a creamy white sauce instead. This recipe is very easy to assemble in advance; giving you more time to enjoy the company you are sharing it with. For truly special occasions, try adding lobster to the mix at the same time you add the crab. Make use of any leftover chicken or steak in your fridge from last night’s dinner; don't be afraid to mince it up for lasagna! If you have some tomatoes or onions that need to be used, dice them and toss them in your sauce.  Be careful of adding additional ingredients. You may have to adjust your cooking time. Precooked ingredients will usually be fine, as they're just getting reheated as part of the lasagna but if you're introducing fresh ingredients, such as slices of zucchini or shredded carrot, be sure that the fresh food will cook in time. Chop items into small pieces if you're unsure.

Now, please write a short abstract for it in Russian. Abstract:

Попробуйте добавлять в лазанью разные соусы. Смешайте разные виды сыра! Замените листы лазаньи на равиоли, макаронные изделия из теста с разной начинкой. Если вы соблюдаете низкоуглеводную диету, или едите безглютеновую пищу, откажитесь от обычных листов лазаньи, заменив их ломтиками цуккини. Приготовьте лазанью с морепродуктами. Расширьте горизонты и пробуйте новые варианты!


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Red stretch marks are fresh, and they can be minimized or reduced with certain products. White stretch marks are older and most creams will not change their appearance. However, good moisturizing routines will help your skin heal over time, and even white stretch marks should look less obvious. Work your inner and outer thighs using walking, pilates, yoga, barre, running, lunges and squats. Seek the help of a personal trainer to develop a leg routine that will firm the muscles underneath your stretch marks. If you have gained weight, aerobic exercise may help you shed a few pounds and take the pressure off your skin.  Although firm muscles will not get rid of stretch marks, they can reduce the appearance of cellulite, which often appears in the same areas that stretch marks appear. Minimal weight loss may cause some fresh stretch marks to heal and nearly disappear. Significant weight loss may lead to excess skin on some areas of the legs. Visit your dermatologist and ask about Retin-A cream. This is used to treat red stretch marks. The active ingredient is vitamin A, which has been proven effective in reducing scarring. Your dermatologist may also prescribe topical steroids to be used with Retin-A. Healthy, moisturized skin shows blemishes less obviously than dry, irritated skin. This will also make other creams and makeups less harsh on your legs. Apply a moisturizer, such as cocoa butter, daily. If you have faint stretch marks, this might even make them virtually invisible by itself.

Now, please write a short abstract for it in Russian. Abstract:

Обратите внимание, какого цвета растяжки: Держите ноги в тонусе. Получите рецепт на кремы или косметику. Ухаживайте за кожей должным образом.


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Redirected aggression is responsible for half the attacks by cats on people. It occurs in kittens when they get frustrated. When a kitten becomes aroused to the point of attack but cannot to do anything about it so she redirects her pent up emotion to the next closest thing. Often this is the person who disturbs her, and she lashes out and bites. For example, if your cat sees a bird out the window but can’t attack because there is a window pane in the way, she may redirect her anger to the next thing that moves or disturbs her, like your foot. When you recognize signs of agitation, you should also try to redirect your kitten’s frustration towards a toy. Once that pent up frustration is channeled in a more appropriate direction, she will become her friendly kitten self once more. Toss your kitten a catnip mouse or get her chasing a toy on a string. The key to remaining bite-free is to put some distance between yourself and your kitten when you notice her becoming agitated, frustrated, or scared. Signs that you cat is agitated and may bite include:  Flattening ears. A flicking tail. Skin twitches. Wide, staring eyes. Fluffed up coat. Vocalizing low growls.

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Примите к сведению, что перенаправленная агрессия – это одна из наиболее распространенных причин перевозбуждения. Направьте эмоции перевозбужденного котенка на игрушку. В будущем замечайте признаки перевозбуждения котенка.


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Redness and swelling is natural. Also, it may notice some pain the following days. This is normal. Don’t worry about these, but make sure you continue cleaning your piercing properly. If the painful inflammation continues, watch for discharge from the piercing. If it the discharge is green or yellow and smelly in nature, seek medical attention. This combination could mean infection. This bump can occur within a few days or months after the piercing. Not all bumps are infected but if they’re red and resemble a pimple with pus inside, they likely are. Pus is not always a sign of infection, but get it checked with a doctor just in case. DO NOT remove the piercing if it is suspected  to be infected, as this traps the infection and will likely have to be drained. Always ask your doctor before removing jewellery of an infected piercing.

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Поймите, что это нормально. Обратите внимание на зеленый и желтый цвет выделений. Обратите внимание на красный бугорок.


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Reduce the pain associated with IBS cramping by applying heat. You can place an electric heating pad or hot water bottle over your abdomen. This can stop painful spasms. Leave the pad or bottle on for around 20 minutes and make sure not to apply it to your bare skin. You can also relieve pain by soaking in a hot bath. Consider adding epsom salts if your IBS is making you constipated. Ask your doctor to prescribe medication to relieve your symptoms. If you're experiencing constipation, your doctor may prescribe lubiprostone. If you're mainly having diarrhea, your doctor might prescribe alosetron. If you have severe IBS, your doctor might put you on a low-dose antidepressant. This can soften the pain signals going from your brain to your gut, rather than treat your symptoms.  Alosetron is the only drug currently approved to treat IBS-D. It is thought to reduce colonic motility. There are some serious side effects associated with alosetron, such as ischemic colitis (decreased blood flow to the bowels) and severe constipation which may require hospital treatment. It can also interact with other medications, such as antihistamines and certain antidepressants.  You can also take over-the-counter medications to deal with the symptoms. For example, take an anti-diarrheal medication. Regular exercise can help your gut contract and expand normally. Try to do 30 minutes or moderate exercise five days a week, which can also reduce your anxiety, improve your mood, and help you manage your weight. If you find that exercising makes your symptoms worse, talk with your doctor and try a different form of exercise.  Moderate activity includes biking, brisk walking, water aerobics, and gardening.  Make a habit of exercising so you're more likely to do it. For example, you might try going for a jog before breakfast every day or swimming laps on the weekends. If traditional pain treatment isn't working for you, you may consider working through the pain. Practice relaxation or hypnotherapy to deal with the pain. Cognitive...

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Прикладывайте теплые компрессы. Принимайте медикаменты. Занимайтесь физическими упражнениями. Научитесь переносить боль. Принимайте масло перечной мяты.


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Reduced movement is a minor symptom of PWS. This may occur during pregnancy. The fetus may not have moved or kicked in the womb as much as normal. After the baby is born, he or she may display a lack of energy or extreme lethargy, which may be associated with a weak cry. If a child has PWS, they may have problems sleeping. They may be extremely sleepy during the day. They also may not sleep through the entire night, but experience disruptions while sleeping. The child may have sleep apnea. Children with Prader-Willi Syndrome may exhibit an array of behavior problems. They may throw excessive temper tantrums or be more stubborn than other kids. They may engage in lying or stealing, which is often related to food. The children may also show symptoms associated with obsessive-compulsive disorder, and even engage in actions like skin picking. There are a few physical symptoms that are minor criteria which help doctors diagnose PWS. Children with unusually fair, light, or pale hair, skin, or eyes are at a greater risk. Children may have crossed eyes or near-sightedness.  The child may also show physical abnormalities, such as small or narrowed hands and feet. They also may be unusually short for their age.  Children may have unusually thick or sticky saliva. Other less common symptoms may present in children with Prader-Willi Syndrome. This includes the inability to vomit and a high threshold for pain. They may have problems with their bones, such as scoliosis (a curvature of the spine) or osteoporosis (brittle bones). They may also have an early puberty because of abnormal activity in the adrenal glands.

Now, please write a short abstract for it in Russian. Abstract:

Низкая подвижность. Нарушения сна. Проблемы с поведением. Второстепенные физические признаки. Другие признаки.


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Reducing your use of paper products in order to save trees can seem abstract, since millions of new trees must be planted each year to sustain the paper industry. But it's important to start seeing the connection between the trees you love and the products you use.  If you're passionate about saving trees, you may want to look for ways to use fewer paper products in your daily life.   Use cloth towels instead of paper towels. It's a simple change that can reduce a lot of unnecessary waste. Use cloth napkins instead of paper napkins. They're more elegant, anyway. Use handkerchiefs instead of tissues. It might take some getting used to, but handkerchiefs are actually softer on your skin than tissues, so you might like them better. Use reusable containers instead of paper lunch bags. If you must use a paper product, always buy the recycled version. At least you'll know it's not made from virgin pulp. Going completely toilet paper free is not in the cards for most people, since it would require a significant lifestyle change. However, just making the choice to buy recycled toilet paper, even though it costs a few cents more, can make a difference. Here are a few other things you can do to cut back on toilet paper use:    Use only as much as you need, rather than using whirls of toilet paper each time you use the bathroom. If you're really hardcore, consider using a bidet or washing rather than using toilet paper. Some people have even made the switch to using cloth toilet paper. If you're a daily coffee drinker, and every morning you buy your latte in a disposable cardboard cup (usually with a disposable cardboard sleeve) there's a more tree-friendly system you can start using. Get a plastic or ceramic reusable coffee container and start bringing it with you each morning. As a bonus, most coffee shops offer a slight discount when you bring in your own container. This simple switch will make your life less cluttered and reduce the number of dead trees on your conscience. If you still get paper bills sent to your...

Now, please write a short abstract for it in Russian. Abstract:

Перестаньте использовать бумажные полотенца и салфетки. Покупайте туалетную бумагу из переработанного сырья. Купите кружку многоразового использования для кофе. Откажитесь от бумажных счетов и лишних чеков. Покупайте товары из древесины, полученной этическим способом. Ешьте меньше говядины.


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Refer to the instructions on your dye to figure how long to let it sit in. Times will vary depending on the type of dye you're using. Do not leave the dye in longer than recommended, as this can damage your hair. Remove the foils from the bottom to the top. Use cool water to rinse out the excess dye. Continue to rinse your hair until the water coming off your head runs clear. It is totally natural to have a whole lot of color run in the shower. Do not panic if this happens. It does not mean your hair did not dye properly. It's a normal part of the process. Your kit should come with this conditioner, but if it did not, you can purchase conditioner made for dyed hair at a drugstore. Do not wash your hair with shampoo or normal conditioner. You should avoid washing your hair with these things for 24 to 48 hours so that the dye has time to really into your hair shaft.

Now, please write a short abstract for it in Russian. Abstract:

Подождите, пока краска впитается в течение указанного периода времени. Ополосните волосы холодной водой. Промойте волосы с кондиционером для окрашенных волос, который можно найти в наборе.


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Refer to the list above to learn the days of the week in French, along with how they are pronounced. Note that the days of the week are not capitalized in French.  Monday: lundi (luh(n)-dee)  Tuesday: mardi (mahr-dee)  Wednesday: mercredi (mehr-kruh-dee)  Thursday: jeudi (zhuh-dee)  Friday: vendredi (vah(n)-druh-dee)  Saturday: samedi (sahm-dee)  Sunday: dimanche (dee-mah(n)sh) This is identical to writing the date, with the day of the week added to the front of the phrase. Here's an example:   English: Wednesday, the 5th of June French (written): mercredi, le 5 juin 2001 (formal) French (written): mercredi 5 juin 2001 (normal) French (spoken): mercredi cinq juin deux mille un  French (spoken): le mercredi cinq juin deux mille un (eventually if you want to describe a precise day) Every day of the week is a masculine noun, so the article le is used. For example, "Le samedi est le sixième jour." means "Saturday is the sixth day." However, when you are talking about an event that occurred on a specific day, know the difference between le samedi and samedi:   Samedi, je dîne au restaurant. = On Saturday, I dine at a restaurant. (A single event.)  Le samedi, je dîne au restaurant.  = Every Saturday, I dine at a restaurant. (A repeated event.)

Now, please write a short abstract for it in Russian. Abstract:

Выучите дни недели. Пишите и произносите даты, включая день недели. Запомните, как использовать артикли.


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Refer to the space station appearances chart you found in the last section. It should have a column labeled with one of the following: "where to look," "appears," "azimuth," or "Az." Look at the contents of this column to find out the general area of the sky the space station will appear in:  Look N(orth), E(ast), S(outh), or W(est) according to the letter or word listed in that column. The chart may give you a more specific instruction between one of these four directions. For instance, NW (northwest) means halfway between North and West. NNW (north-northwest) means halfway between North and Northwest.  Read about using a compass if you are not sure how to find a direction. The same chart should have a column labeled "altitude," with numbers listed below as "degrees" (or the degree symbol, º). Astronomers divide the sky into many segments called degrees, so they can refer to a specific position in the sky. A position of 0º is at the horizon, 90º is directly above your head, and 45º is exactly in between 0º and 90º. To find rough positions in between these numbers, extend your arm fully in front of you and close your hand into a fist. The distance from the horizon to the top of your first is roughly 10º. If you are looking for 20º, for example, place your fist just above the horizon, then place your other fist on top of the first. The point above your second fist is about 20º. Keep alternating fists to find positions at higher degrees. It may seem strange that the space station suddenly "appears" in the middle of the sky, instead of coming around the horizon. This can happen because the space station is only visible when light from the sun is reflecting off it. When the space station moves out of the earth's shadow, it suddenly becomes visible. It may also not be visible near sunrise or sunset until it has moved high enough in the sky to escape the bright background of the sun's glow. At the time specified on the star chart, look for the space station at the direction and height you found in the earlier...

Now, please write a short abstract for it in Russian. Abstract:

Определите местоположение космической станции по графику. Узнайте, как высоко нужно смотреть. Отыщите космическую станцию с данного местоположения. Пользуйтесь биноклем только в случае необходимости.


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Refined carbs, also known as processed carbs, are found in many foods like cookies, pastas, white bread, and cereals. These types of foods have very little nutritional value and can lead to the body storing extra fats, including in the face. Instead of processed carbs and refined sugars, make sure to eat lots of fiber-rich whole grains. Eating a healthy diet will enhance any results you get from exercise.In addition to cutting out refined carbs, fill up on fruits, vegetables, and proteins. These foods are essential for a healthy diet and can lead to weight loss. Salt is one of the most overabundant ingredients in a modern diet, and it does terrible things to the skin. Finding ways of limiting salt in your diet (including focusing on a whole-foods diet and cutting out junk food) will have many positive benefits for your skin. Your skin will carry less water, making it less bloated and consequently more difficult for your jawline to appear. A lot of alternative diets are built around the idea of strictly limiting salt intake. Do some research, and find a diet plan that works for you and your lifestyle. You've no doubt been told before that you need at least 8 hours of sleep per evening. Most people usually try to get by with 5 or 6. However, if you're looking to get your jawline looking its best, you're going to need to aim for the full 8 for your body take proper care of itself. Like salt or lack of sleep, smoking can be disastrous for the look of one's skin. If you are a regular smoker and want a better jawline, it can't hurt to quit smoking. As difficult as it may be at first, the improvement you'll see in the look of your skin after a month will keep you feeling enthusiastic and motivated. Gum is one of the easiest and best-known ways of improving your jaw definition. Chewing gum has a lot of surprising benefits, not least of which is sharpening up your facial muscles. The enduring exercise should see results over the course of a few weeks. Best of all, it's a pretty fun thing to do, so it won't take much...

Now, please write a short abstract for it in Russian. Abstract:

Пейте воду. Необходимо сократить количество соли в рационе. Необходимо больше спать ночью. Бросайте курить. Жуйте жвачку.


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Refined people take great care with their dress because they understand that an appearance of refinement is crucial to forming their refined persona. They pick clothes that are flattering, that match the season, that aren’t too revealing, and that look good together. Their clothes are tucked in, free of stains, and appropriate for the season. They tend to wear clothes with subtle colors, such as greys, browns, and blues, and don’t call too much attention to themselves with their dress.  Refined people also tend to dress more elegant than most; men often wear suits or business casual wear even if in occasion doesn’t call for it, and refined women tend to wear dresses and heels along with tasteful jewelry. Your clothes don’t have to be expensive for you to look refined. You just have to make sure they fit well, match, and are free of wrinkles. Excessive shiny jewelry or accessories won’t make you look more refined. In fact, just one subtle watch or pair of silver earrings will do the trick and will be far better than looking flashy. Refined people tend to avoid graphic tee shirts or anything else that would make people laugh. People who are refined take the time to comb their hair and make sure that they never look unkempt. Refined men tend to shave their faces or to maintain a very well-manicured beard. Refined people also generally look neat, clean, and like they put time and effort into their appearance. If you want to be refined, then you have to make a point of grooming yourself so that you are presentable when you step out.  Make a habit of carrying a comb and using it in private when necessary. Women can wear subtle makeup, but they should avoid going over-the-top or they won’t look very refined. Just some subtle lipstick, a bit of mascara, and some light eye shadow will do the trick. If you want to be refined, then you should shower daily, wash your hair every day or at least every other day, wear deodorant (if you believe in it), and add some cologne or a light perfume into the mix if you like the...

Now, please write a short abstract for it in Russian. Abstract:

Носите элегантную одежду. Приводите себя в порядок. Следите за гигиеной. У вас должны быть благородные жесты. Улыбайтесь и поддерживайте зрительный контакт. Приветствуйте людей благородно.


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Reflect on what you are about to say and ask yourself if it’s the truth. Don’t make something up just to have something to say and don’t speak if you’re about to tell a lie. If you need to respond with something, at least modify what you’re about to say so that it is the truth.  For example, if someone asks, “How are you today?” and you’re about to respond with something that’s not true, stop yourself and tell the truth instead. Or, if you’re telling someone how well you did on your math test and you’re about to exaggerate, reel yourself in and be honest about your grade instead. Speaking up can be beneficial to other people if you have something to say that might be helpful to them, so if this is the case, go ahead and speak up. On the other hand, saying something hurtful can harm your relationships with other people, so it’s best to remain silent if you’re considering saying something hurtful to someone.  For example, if you’re watching a friend play a video game and you have a tip that might help them overcome a difficult level, this could be helpful to them and it’s okay to say it. However, if you’re watching a friend struggle to overcome a level on a video game and you are about to mock them for that, don’t say anything. Be aware that saying something hurtful isn’t the same as conveying an unpleasant truth, which might be meant to help someone. For example, if you are giving someone constructive criticism, then this can be helpful. Saying something that will inspire, encourage, or uplift other people is always good to do. If you are about to pay someone a compliment, encourage them to keep working towards a goal, or tell them a story that might inspire them, do it! For example, if you’re about to compliment a friend on their presentation, go ahead. This will make them feel good about themselves. Sometimes speaking up is necessary to prevent something bad from happening, such as issuing a warning or delivering an important message to someone. If this is the case, speak up. But if what you are about to say...

Now, please write a short abstract for it in Russian. Abstract:

Подумайте, является ли мысль, которую вы собираетесь выразить, ПРАВДИВОЙ. Говорите, если это ПОЛЕЗНАЯ информацию, а вот если нет — молчите. Подумайте, могут ли ваши слова быть ПРИОБОДРЯЮЩИМИ для кого-то из окружающих. Озвучьте свою мысль, если она является ВАЖНОЙ или необходимой. Промолчите, если мысль, которую вы собираетесь озвучить, не является ДОБРОЙ.


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Reflecting on your jealousy and working to make yourself a better person can go a long way in addressing your problem. Still, you have to understand that no matter what you do, you will never be perfect, and that there will always be things you want.  Realize that life isn't fair. You won't be able to have everything you want, no matter how hard you try, and there may be people who are truly more fortunate than you are. But once you accept this fact, you can let go and stop trying to have it all. Enjoy being yourself. You may be a flawed individual like everyone else, but make time to enjoy your quirks and really learn to love being you. Make time for alone time, and really appreciate your own company. Focus on your positive qualities. Though there still may be a few things you lack, focus on the parts of your life that you love, such as your relationships, or your amazing job. Emphasize the things you have and love instead of thinking about the things you want. Once you've worked as hard as you can to beat the jealousy that was taking over your life, you still need to make sure that it doesn't real its ugly head in the future. There are a few things you can do to make sure you don't see green in the future:  Never take anything for granted. Every morning, remind yourself of at least ten things you are grateful for. Making a routine of this will reinforce that you are a person who should not be jealous. Avoid situations that may lead to jealousy. If you can't help being a little jealous as a girlfriend, don't date a guy who tends to hang out with a lot of females. If you have a friend who seems to have everything and who you can't stop being jealous of her, try to spend less time with her if it's making you feel bad about yourself. Recognize your jealousy. As soon as you realize that you're getting jealous of someone again, go home and reflect in a notebook. Why are you jealous of this person? How can you work to stop the jealousy before it gets out of control?  Remember that it's healthy to be jealous once...

Now, please write a short abstract for it in Russian. Abstract:

Придите к соглашению с самим собой. Воздержитесь от зависти в будущем.


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Reflective-intention techniques, also known as the Mnemonic Induction of Lucid Dreaming (MILD) require you to think about the kinds of things you dream about, or the typical features of your dreams, before you go to bed. This helps you recognize them while you are dreaming. Before you go to bed, consider what your dreams are like. Notable features of dreams may include things such as:  Fantastic imagery Unusual locations Seeing individuals you recognize Illogical actions Wish fulfillment If you believe you can be aware of your dreams while you are having them, and remember them upon waking, then you are more likely to actually do so. Before going to sleep, tell yourself something like “I’m going to have some really interesting dreams tonight. I can’t wait to enter one and see where it takes me.” Preliminary research suggests that vitamin B6 can increase the vividness and memorability of your dreams. Vitamin B6 supplements are readily available at pharmacies and other stores. Consider taking one before you sleep as an aid for lucid dreaming. You can also increase your intake of vitamin B6 by eating more of certain foods, including:  Avocados Bananas Beans Meat (beef, pork, and poultry) Nuts Whole grains Fortified breads and cereals Melatonin is a hormone produced naturally in the body and synthetically in laboratories. It helps regulate sleep cycles, in addition to other uses. Research shows that melatonin can increase the vividness and bizarreness of dreams. This may increase the likelihood that you will be aware of your dreams as you have them, and so you may want to take melatonin before attempting to dream lucidly.  Melatonin is available in pill and other forms. Look for it at a pharmacy. Taking melatonin can lead to side effects or negative interactions with other medications you may be taking. Talk with a doctor before taking melatonin. This substance (5-Hydroxotryptophan) is derived from another substance, L-Tryptophan, and is also produced from the seeds of an African plant (Griffonia simplicifolia)....

Now, please write a short abstract for it in Russian. Abstract:

Сосредоточьтесь на том, что вам обычно снится. Думайте о том, какой интересный и запоминающийся сон вы сегодня увидите. Увеличьте количество потребляемого витамина B6. Примите мелатонин. Примите 5-HTP (5-гидрокситриптофан). Примите галантамин.


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Reflux esophagitis occurs when the stomach acid refluxes through the lower esophageal sphincter and into the esophagus. GERD is a condition in which this backflow is a chronic problem. One complication of GERD is tissue damage to the esophagus leading to esophagitis. Your risk for esophagitis can increase because of pre-existing medical conditions.  For example, surgery or radiation to the chest will weaken the lower esophageal sphincter and increase your risk of experiencing esophagitis. Chronic vomiting weakens the sphincter from pressure in the stomach and thus increases the risk of esophagitis. People with a weakened immune system from medications or an immune-mediated illness such as HIV can develop infections that lead to esophagitis. These infections include those due to fungi or viruses such as herpes or cytomegalovirus. Infectious esophagitis can be the result of a bacterial, viral or fungal infection. Although relatively rare, this type of esophagitis will occur more often in people with poor immune function, such as people suffering from HIV, leukemia, chemotherapy treatments for cancer, diabetes or organ transplant. Symptoms associated with infectious esophagitis can include:  Fever and chills associated with the infection. Oral thrush if the infectious agent is candida albicans If the infection is herpes or cytomegalovirus, you may experience sores in your mouth or in the back of your throat, making swallowing food or saliva even more uncomfortable. You may be having an allergic reaction that can cause esophagitis. Eosinophilic esophagitis can occur in response to an allergic reaction or from acid-reflux or both. Eosinophils are white blood cells that play a role in allergic reactions in the body. Sometimes the allergy is to foods, such as milk, eggs, wheat, soy or peanuts. At other times, people can have non-food reactions to pollen or dander, which causes esophagitis.

Now, please write a short abstract for it in Russian. Abstract:

Определите, есть ли у вас хроническая гастроэзофагеальная рефлюксная болезнь (ГЭРБ). Обсудите с врачом состояние своего здоровья. Проверьте, нет ли у вас инфекционных заболеваний. Проверьте, нет ли у вас аллергии.


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Reformatting your laptop will cause you to lose all of your information so it is recommended that you back up your hard drive on an external hard drive, CDs, or DVDs if you wish to keep it. If you received a set of installation CDs with your machine, then use this. If you did not, your computer may have a restore partition set up, which means you will need to employ a different method. It normally auto-runs and will open to a menu, or options page. Select the option for installing a fresh copy of the operating system. If the CD doesn't run by itself, double click on "My Computer," and then right click on the drive with the OS disk. Click "Auto-Run." If you are away from the computer for awhile, it will pause at the next point, awaiting any required input from you. Follow the prompts, be patient and avoid the temptation to intervene. This process may take a few minutes. If you are reformatting your laptop hard drive, you will accept the default offerings/settings that the installation disc is asking for. When the operating system installation is complete, a completely fresh desktop will appear.

Now, please write a short abstract for it in Russian. Abstract:

Создайте резервную копию жесткого диска. Определите, какой метод восстановления системы предусмотрен производителем. Вставьте диск с операционной системой в CD/DVD привод. Подождите, пока диск предложит вам сделать следующий шаг. Дождитесь завершения процесса установки.


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Refrain from shouting unnecessarily or treat others as though they do not understand. Raising your voice does not make you easier to understand and can be seen as rude. Likewise, even if there are difficulties in communicating with people from other cultures, do not treat other people as though they are unintelligent. Communication difficulties arise from cultural differences, not because of matters of intelligence. Be polite and use formal modes of address until it is made clear that you don’t need to (such as a business contact telling you to use first names). Depending on the cultures that are interacting, this may include addressing others:  By first and last name By last name alone With a title such as “Mr.” or “sir” Using formal pronouns, if they exist in the language used for communicating If you will be communicating with people who speak a different language, try to learn a few basic phrases beforehand. Your situation may not require you or permit you to become fluent in a foreign language, but you can still try to learn some.  Practice the basics, including: “Hello,” “Please,” “Thank you,” “How are you?,” etc. Carry a phrase book or electronic device that can help you find phrases you need and don’t know. Be patient when others are trying to use your language. If you are communicating with people who speak a different language, try to use their language at first, or as much as you can. Even if you can’t say much more than “hello” and “how are you?” in their language, the gesture is usually appreciated. This is important, unless you are absolutely sure how it is used in another culture. Using non-standard or obscene language improperly can make you hard to understand, and may be perceived as very offensive. Since a language’s slang and profanity are complex and highly dependent on context, it is best to avoid them altogether unless you are absolutely sure you know to use them properly.

Now, please write a short abstract for it in Russian. Abstract:

При необходимости говорите четко и медленно. Ведите себя прилично. Освежите свои знания иностранного языка. Старайтесь использовать доминирующий язык, если находитесь в языковом меньшинстве. Избегайте сленговых выражений и ненормативной лексики.


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Refrain from using soap or a liquid cleanser on your face until the rash has disappeared. Be sure to be very gentle when washing your face, since scrubbing your face vigorously may make your rash more uncomfortable. Moisturizing is an important part of the treatment of perioral dermatitis. Apply moisturizer to your face each day, but refrain from using scented facial products, since these may irritate your rash. In fact, for milder forms of dermatitis, moisturizing may be the only required treatment. when your dermatitis flares up. Keeping your rash away from the sun’s harmful rays may help to alleviate some of your symptoms. If you have to go out into the sun, use a wide hat to shield your face. Don’t use sunscreen on your face, since this may also irritate your dermatitis. The fluoride in your toothpaste may cause perioral dermatitis when it comes into contact with your skin. If nothing else has worked to clear up the rash, try switching to a toothpaste without fluoride.Non-fluoridated toothpaste can be purchased from health food stores.

Now, please write a short abstract for it in Russian. Abstract:

Лицо мойте отдельно теплой водой. Для увлажнения лица используйте увлажняющие средства без запаха. Не подвергайте кожу воздействию солнца Перестаньте пользоваться фторированной зубной пастой.


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Refrigerant doesn't go bad, so you can use what remains in the can another time. Just make sure to store it in a cool place so that the can doesn't overheat and explode. You can also look into selling refrigerant back to a reclaiming facility or to a certified technician. Doing this will prevent cross-contamination of refrigerant, and it is required by federal law.

Now, please write a short abstract for it in Russian. Abstract:

Храните баллон с фреоном с присоединенный шлангом. Наденьте фитинги  на сервисные разъемы.


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Refrigerate any extra batter or dough, covered with plastic, for up to a day.  You won't want to use batter that is older than 24 hours. Most batter contains milk and eggs, which can spoil quickly if not used. Batter will also lose its leavening if its left too long. Baking powder and baking soda will lose their efficacy once they are wet. Check to see if it is spoiled or has a smell before using it. Warm up the batter before using. You can get it to slightly cooler than room temperature. You will need the following ingredients and supplies:   Leftover pancake batter. Blueberries or chocolate chips. A mini-muffin tin. Cooking spray. You can do this with a whisk or spoon.  You want to make sure your batter is well mixed before re-using it. Make sure it is not lumpy or too thin. Scrape the sides of the bowl to make sure no lumps of flour are sticking to it. This is the temperature you will need to use to bake your muffins.  A 425 degree oven will result in a muffin with crispier edges. For a softer muffin, you can bake them at 400 degrees. The lower the temperature, the longer the muffins will need to bake. This will prevent your muffins from sticking while they bake.   Spray the tin generously. Don't spray it too much. If you do the spray will pool at the bottom of each muffin. You can also use a non-stick muffin tin. You need to fill them 2/3 of the way.   If you over-fill a muffin cup, the batter will overflow during baking. The edges of the muffin will easily burn. Under-filling a tin will result in a smaller, dry muffin. As you fill the muffin tins, stir the batter to keep it well mixed. You can add as many or as few as you like.   Add at least 3 blueberries or chocolate chips to the center of each muffin. There is no need to press them down into the muffin. They will bake into the muffin as it rises. You can also experiment with other fillings like dried cranberries or other fruit. You will now bake them until golden.   These will bake 8-9 minutes in a 425 degree oven. If you prefer a softer muffin, you...

Now, please write a short abstract for it in Russian. Abstract:

Необходимо использовать жидкое тесто в течение 24 часов. Приготовьте из оставшегося теста кексы. Тщательно размешайте тесто. Разогрейте духовку до 220°C. Смажьте форму для кексов подсолнечным маслом. Залейте формочки тестом. Добавьте чернику или ломтики шоколада. Поставьте кексы в духовку.


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Refrigerators should be set at or below 40 °F (4.4 °C). The food temperature danger zone, the temperature range where bacteria thrive, is between 41 F and 140 F. Any food that is left out in these temperatures is susceptible bacteria growth which could lead to food-born illness. Always get cooked food put away as soon as possible. Check the temperature of your refrigerator regularly. The temperature can fluctuate depending on how much food is in your fridge, so it's a good idea to keep an eye on it if you're sometimes full up and sometimes running low. Some food items can be stored on the counter sometimes and should be kept in the refrigerator at other times. Where do you store bottled beer? Pickles? Peanut butter? Soy sauce? Rule of thumb: If you buy something cold, it needs to stay in the refrigerator.  Items like pickles, peanut butter, and soy sauce are fine to keep in the cabinet at room temperature until you open them, at which point they'll need to be refrigerated. Oil or vinegar-based items usually work this way. Refrigerate canned foods after opening. Anything, whether it be cooked ravioli or green beans, will need to be refrigerated after you open the can. You can store it in the can itself, or transfer it to a tight-lidded storage container for a closer seal. Leftovers should be stored in covered containers, either with lids or loosely with plastic cling wrap or tin foil. The looser, the more likely the food is to stink up the fridge or take on other smells, but it's a perfectly fine way of keeping leftovers, once they've cooled to room temperature.  After food is cooked, transfer it to a larger shallow container instead of a smaller deeper container for storage. The larger container will ensure uniform cooling over a shorter period of time. Meat and food items that contain meat need to be cooled to room temperature before putting it in the refrigerator. If you place hot meat in a covered container and then immediately into the fridge, the condensation will make the meat spoil much more quickly...

Now, please write a short abstract for it in Russian. Abstract:

Установите оптимальную температуру холодильника. Храните в холодильнике охлажденные продукты. Прежде чем убирать в холодильник, еда должна остыть. Храните мясо правильно. Охлаждайте покупные яйца. Храните начатые овощи в холодильнике.


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Regardless of how involved you were with the guy who doesn't care about you, you have to acknowledge your feelings and address the situation. Denying you cared about the person or were interested in him won’t help you move on.  Don’t pretend that it didn’t happen or act like you are unfazed by the situation. To effectively get over someone, according to psychologists, you need to recognize and admit what you are dealing with. Regardless of how serious your relationship with the guy was, this is an important step in the grieving process. Confide in a trusted friend or write your feelings down in a private place such as a diary or journal. When you find out that a guy doesn't care about you the way you care about him, it can be easy to look at yourself and find fault. Blaming yourself, however, is not the way to move forward, and it will only make you feel worse.  Instead of feeling like there is something wrong with you that you could have or should have fixed, push these negative thoughts aside. Reassert your control by dismissing the person who doesn’t care about you. You don’t want to be with someone who doesn’t want you, and if they don’t want you it is not your problem. A successful relationship is based on mutual affection, and when the other person doesn’t feel that way the relationship is not worth your time and energy. It can be helpful to use affirmations to remind yourself that you are not to blame. Self-affirmations can seem silly at first, but they will help you feel better about yourself and less responsible for other people's perceptions. While it’s hard to get over a guy who doesn’t care about you, it can be easier when you embrace your independence. Remind yourself that you do not need other people to make you happy.  Even if you do not feel particularly independent at the time or are not excited to be alone, telling yourself that you will embrace your independence will help you feel better. Take note of all the things you do on your own, and the many ways in which you are independent. For...

Now, please write a short abstract for it in Russian. Abstract:

Встретьтесь с ситуацией лицом к лицу. Не вините себя. Включите свою независимость. Составьте список своих качеств и сильных черт. Проявите терпение. Оцените свой прогресс. Верьте, что все наладится.


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Regardless of how you feel about your professional reference situation, don’t let it stop you from applying to the jobs you want.  If you do not have any professional references, you need to make sure your application, resume or CV, and interview are so exceptional that the potential employer will want to hire you regardless of your lack of references.  Put all your effort into the job search, application, and interview process and try not to worry about your reference situation. When a potential employer finally asks for references, discuss your various options with them.  If you’ve impressed them to this point, they’ll work with you to find an alternative to a professional reference. You should always take extra time and care putting together your resume, but you should pay more attention to this step when you don’t have references.  You want to be sure that your resume makes you stand out amongst the other applicants.    Make sure your resume looks professional and is free from errors and misspellings.  A Curriculum Vitae (CV) is a resume for academic or research jobs.  A CV is normally much longer and much more detailed than a typical resume.  Don’t submit a CV for a job that doesn’t require one.  Due to its length, a hiring manager will not likely have time to read it and may overlook you altogether. Resumes, like cover letters, can be customized to the job you’re applying for.  For example, if you include an objective or goal statement at the top of your resume, you may want to alter it depending on what type of job you’re applying to. In today’s computer-based world, make sure your resume is formatted in a way that can easily be scanned.  Many large organizations have recruiting systems that scan resumes and enter the information from your resume into a database.  Having your resume in their database increases your chances of getting a job. Try to keep your resume to 2 pages, especially if you’re just starting your career. Most employers won’t ask for references until after they’ve reviewed your...

Now, please write a short abstract for it in Russian. Abstract:

Подавайте заявку на работу, даже если у вас нет рекомендаций. Убедитесь, что ваше резюме безупречно. Не прилагайте рекомендации, если об этом не просят. Напишите выдающееся мотивационное письмо. Узнайте все, что сможете, о компании, в которой вы хотите работать. Тщательно подготовьтесь к собеседованиям. Выберите одежду с учетом вакансии, на которую вы претендуете. Обратитесь за советом к консультанту по вопросам развития карьеры. Воспользуйтесь возможностями центров трудоустройства. Отправьте работодателю благодарственное письмо после собеседования.


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Regardless of the cause, itchy and irritated skin is never helped by scratching it — it may feel good initially, but it almost always makes the condition worse. As such, refrain from scratching your itchy skin and try some of the remedies mentioned below, which can help relieve the urge to scratch. If the urge is too irresistible, cover the itchy area of your skin with breathable clothes or light bandages.  Keep your nails cut short, even, and smooth to avoid causing more damage to your skin when you do scratch it. Scratching can draw blood, break blisters and lead to infections. Consider wearing thin cotton gloves, latex gloves or socks over your hands to prevent from scratching irritated skin. Try patting or tapping the itchy area of your skin, rather than scratching it. In addition to covering your irritated skin from the sun and making it more difficult to scratch, loose cotton (or silk) clothing is more comfortable, softer on the skin and more breathable than artificial fibers. So stick with cotton and silk clothing and avoid wearing itchy wool and man-made fabrics such as polyester that don't breath and lead to perspiration and more irritation.  Consider wearing loose cotton or silk robes with roomy sleeves while in your house. Then switch to light and loose bedclothes at night — flannel works well in winter months. During warmer months, stick with your thin cotton or silk pajamas, and just use a sheet for covering so you don't over-heat. Avoid tight fitting or clingy clothes if you have itchy and irritated skin. The more room for your skin to breathe and evaporate sweat, the better. A variety of additives in soap, shampoo and laundry detergents can further irritate itchy and irritated skin, and in some cases, be the direct cause of your condition. As such, avoid using perfumed soap, shower gel, shampoos or deodorants — look for natural alternatives with minimal ingredients (the fewer chemicals listed in the ingredients the better) or ones that claim they are hypoallergenic.  Rinse all the soap...

Now, please write a short abstract for it in Russian. Abstract:

Старайтесь никогда не чесаться. Носите гладкую и свободную одежду из хлопка. Пользуйтесь мягким мылом без красителей и ароматизаторов. Принимайте теплую ванну и душ. Уменьшите уровень стресса.


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Regardless of the degree of your injury, it is a good idea to contact your doctor if the pain and swelling continues for more than one week, to determine the best treatment.  If you see any evidence of a fracture and/or a grade II or grade III sprain, you must see a doctor. In other words, if you cannot walk (or experience significant difficulty doing so), have a numb feeling in the area, are suffering extreme pain, or heard a pop at the time of the injury, see a physician. You will need X-rays and a professional examination to determine treatment. Self-care is often adequate for a minor sprain. But, a sprain that doesn't heal properly may lead to ongoing pain or swelling. Even if you only have a grade I injury, contacting your doctor for advice is the best course of action. While waiting to see a doctor, you can use a self-care regimen referred to as RICE (Rest, Ice, Compression splinting, and Elevation). This is an acronym that stands for the four treatment actions. For a grade I sprain, RICE may be all the treatment you need The first step is to rest the ankle.  Avoid moving the ankle, and immobilize it if possible. If you have cardboard handy, you can fashion a temporary splint that will protect the limb from any further injury. Try to splint your ankle so it's set in a normal anatomical position. Putting ice on the injury can reduce swelling and discomfort. Get something cold to put on the ankle as soon as you can.  Place some ice in a bag gently on the joint. Cover it with a washcloth or towel to avoid possible frostbite on your skin. A bag of frozen peas also makes a good ice pack. Ice the injury for 15-20 minutes at a time, every 2-3 hours. Continue icing the injury in this way for 48 hours. For a grade I sprain, compressing the injury with an elastic bandage can help provide stability and reduce the risk of another injury.  Wrap the area with bandage using a "figure-eight" pattern around the ankle. Don't wrap it too tight, or you may worsen swelling. You should be able to get a finger between the...

Now, please write a short abstract for it in Russian. Abstract:

Позвоните своему врачу. Покой. Компрессы из льда. Сделайте повязку. Зафиксируйте ногу в возвышенном положении. Медикаменты. Используйте опорные приспособления или фиксатор.


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Regardless of the device, it's possible to turn off Wi-Fi. Some devices have a physical switch that turns on or turns off the Wi-Fi, while others just have the ability to toggle Wi-Fi on the software settings. Make sure that the computer does not have the Wi-Fi capability turned off before proceeding. Navigate to your device's settings and open them, and then navigate to the network settings. You can also click on the Wi-Fi icon on a computer's toolbar to open up a dropdown menu, which will list the names of the connections in the area. Your broadband network's router should have the default name written on it. The name of a hotspot network will usually show up by default as the name of your cellular device (e.g. "[Your name]'s iPhone"). Find this name and select it. Wi-Fi or hotspot names can be changed, but if you've changed the name of your network or hotspot, you probably know what it is. If you weren't the one to change it, or you don't know what the name is, ask the person in charge of the network. Some networks are public, but most aren't. If the network you're trying to connect to has a password, you'll be prompted for that password before you can connect to the network. The default password will usually be listed on the router, but if you don't know the password, ask the person in charge of the network. Some protected public networks may have varying passwords per person. For example, a school may allow students to log on to the network with their student ID number, rather than a single set password. It often takes a few seconds for a computer to connect to a wireless source, but if the computer can't establish the connection to the router, it will time out the Wi-Fi connection. In this case, move closer to the source, or disconnect and then reconnect your computer to the Wi-Fi. Once you've connected to the internet, open up a page in your web browser and wait for it to load. Since some pages can crash, you may want to load up a reputable website, such as google.com or isup.me to ensure that the...

Now, please write a short abstract for it in Russian. Abstract:

Убедитесь, что на вашем устройстве включено подключение по Wi-Fi. Зайдите в настройки устройства. Найдите название своей сети Wi-Fi. Введите пароль сети или точки доступа. Дождитесь подключения компьютера. Проверьте подключение к интернету. Найдите и устраните неисправности, если компьютер не подключается к интернету.


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Regardless of the method you choose to remove the acrylic paint from your clothing, the faster you respond to treating the stain, the more likely it is that you'll successfully remove it from the clothing. Don’t give up and throw your shirt away or get frustrated. Even if it is a nice article of clothing, you might be able to save it from staining. Just move quickly and follow the instructions.

Now, please write a short abstract for it in Russian. Abstract:

Не медлите. Не волнуйтесь.


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Regardless of the remedy you are using, always wash and dry your hands before and after touching a wart. You should limit the area of normal skin treated by any of the over-the-counter methods. These methods generally work within a few days.  If your wart is not smaller or has not changed in appearance after 6-7 days, check with your healthcare professional. You may need another, stronger approach. Salicylic acid acts by breaking up and killing the cells infected by HPV. Instead of attacking normal cells as well, the acid leaves the normal cells alone. Buy Salicylic acid, such as Compound W or Dr. Scholl's Clear Away, at your local drugstore as a patch or a liquid. Wash the area well and dry it. Apply the patch or liquid as directed. Repeat daily until the wart is gone. This can take 2-3 months.  Avoid getting the medicine on any other portion of your skin. To help the acid work better, soak and file down your wart so the medicine can soak deeper into your skin. You can get a stronger concentration of Salicylic acid by prescription. Over-the-counter freezing medicines use dimethyl ether and propane to freeze the skin of the wart. The medicine essentially freezes the wart and kills the skin, causing it to fall off. Freezing medicines, such as Compound W's Freeze Off or Dr. Scholl's Freeze Away, can be purchased at your local drugstore. Follow the manufacturer’s instructions. They can take up to 2 months to work. Keep the medicine away from any open flame. The FDA warns that these medicines may be flammable. A recent study has suggested that the freezing method may be more effective in getting rid of warts within 2 months. The duct tape method, also known as tape occlusion, is a tried and true home remedy that many people swear by. It is not known how the duct tape works. Some say that the adhesive has a substance that breaks down the skin cells and are then pulled off by the physical action of tape removal. For this method, buy silver duct tape and apply a small piece of the duct tape to the wart. Leave the...

Now, please write a short abstract for it in Russian. Abstract:

Подготовьте кожу. Используйте салициловую кислоту. Попробуйте заморозить бородавку. Попробуйте использовать сантехнический скотч (ленту ТПЛ).


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Regardless of the seasonings (or lack thereof) you choose to use for your flank steak, you will probably want to begin by scoring it, especially if you have a thick piece of meat. Scoring is a process in which shallow cuts are made into the surface of the steak to allow both heat and seasonings to penetrate deeper into the meat. To score your flank steak, place the flank steak on a cutting board, then use the tip of a sharp knife to make several shallow cuts into the surface of both sides of the steak in a diamond pattern. Try to make each cut about 1⁄4 inch (0.6 cm) deep. If you can, cut against the grain of the meat. As we'll eventually learn, the general rule with flank steak is to always cut against the grain to reduce the meat's toughness. If cooked correctly, flank steak can taste great without any seasoning at all. However, proper seasonings give this dish a burst of zesty flavor that can make it absolutely irresistible. When it comes to seasoning your flank steak, generally, your two options will be to use a marinade or a dry rub. Marinading your steak means letting soak in a mix of flavorful liquid ingredients so that it absorbs its flavor, while a dry rub is exactly what it sounds like — a mix of dry ingredients that you rub onto the outside of the steak. Both options can result in great flank steak. However, these seasoning methods aren't usually used together, so it's a wise idea to decide which method you're using before you start to cook.  Note that sample marinade and dry rub recipes are listed above in the "Ingredients" section. If you're using a marinade, you will want to begin early so that your flank steak has enough time to soak before cooking. Generally, you'll want to let your meat marinate for at least 2-3 hours, though marinating for as long as overnight can give stronger flavors. Whether you're using a marinade or a dry rub, the basic process for preparing each is the same. Simply combine the ingredients in a single vessel and mix thoroughly until the ingredients are combined. When...

Now, please write a short abstract for it in Russian. Abstract:

Надрежьте поверхность стейка. Выберите маринад или сухие приправы для натирания мяса. Смешайте приправы. Если вы выбрали маринование, замочите стейк в маринаде. Если вы выбрали вариант натирки мяса.


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Regardless of the specific variety, fresh cabbage has crisp leaves without any marks or signs of browning. There should not be many loose outer leaves, and the stem should not look dry or cracked.  Green cabbage should have dark green outer leaves and pale green inner leaves. The head of cabbage should be round.  White cabbage has very light outer leaves with patches of white around the veined areas. It has firm leaves packed tightly around the head. Red cabbage should have tough outer leaves and a reddish purple color. The head of cabbage should be round. Savoy cabbage has crinkled leaves and consists of fairly loose leaves that range in color from dark to light green. The head of cabbage should be round. Napa cabbage is tall, rather than round, and generally has pale green leaves. Bok choy has tall white stalks with dark green leaves. These leaves should be loose enough to peel away with your hands. Damaged leaves include any that are discolored or wilted. For round heads of cabbage, like green cabbage, red cabbage, and savoy cabbage, you should also remove the thickest outer leaves. Hold the cabbage still with one hand. Pick up a large, sharp knife in your other hand and cut the cabbage in half through the stem end. If desired, cut the cabbage further into quarters by cutting each half in half again lengthwise.  Cabbage will take longer to cook if left in halves, but otherwise, it is just as easy to prepare as quartered cabbage.     If you see any signs of insects or worms inside the cabbage, you do not need to toss the whole thing out. Instead, soak the head of cabbage in heavily salted water for 20 minutes. Cut away the damaged portions and prepare as normal.    Cut wedge-shaped sections from the bottom of each half or quarter to remove the rough stem pieces.  The stems will need to be cut out at an angle.     Note that for cabbage with long, loose leaves, such as napa cabbage and bok choy, the leaves should be left intact and on the stem.    If you want to shred the cabbage before steaming it, slice...

Now, please write a short abstract for it in Russian. Abstract:

Выберите свежую, хрустящую капусту. Удалите поврежденные листья. Разрежьте капусту на половинки или четвертинки. Удалите сердцевину. Нашинкуйте капусту, если это необходимо. Вымойте капусту.


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Regardless of what caused your loss of trust or the feeling of betrayal, your relationship won’t be able to move forward unless you and your boyfriend can communicate with each other about what occurred to cause a lack of trust and discuss how you are both feeling.  Make sure you have this conversation face-to-face. Trying to communicate openly and honestly is hard to do over the phone, via email, or through text messages because you can’t look into someone’s eyes and gauge their behavior and expressions.  Try to be as honest as possible when you discuss these difficult topics. While it might initially be less painful to avoid analyzing or reliving a painful event, chances are good that the unpleasant questions about what happened will re-emerge if you don’t confront them head on.  As calmly as you can, explain what your boyfriend did to make you feel like he betrayed your trust. Instead of making this an accusation, explain that this is something you are feeling or thinking. Open the conversation with phrases such as "I am worried about. . ." or "I am concerned that. . ." The situation might not be what you think it is, and you don't want to potentially damage your relationship. Even if your trust has been violated, accusing your boyfriend will probably make him defensive and angry, making the conversation even more unpleasant. If you feel like this conversation is too difficult to have without help, set up an appointment with a counselor or therapist who can facilitate the discussion. While no one wants to deal with a betrayal or loss of trust, think about the opportunities that emerge from this situation. Consider this a chance to strengthen, solidify, or rebuild your relationship and address underlying problems. Viewing your situation in this way can help you cope with the betrayal and learn to trust your boyfriend again. If you've lost trust in your boyfriend as a result of a betrayal, you need to establish or negotiate new guidelines for your relationship because it’s changed and you don't want to...

Now, please write a short abstract for it in Russian. Abstract:

Поговорите с молодым человеком о нехватке доверия. Ищите позитивные моменты в создавшемся положении. Установите новые правила, по которым вы будете строить ваши отношения. Будьте чуткими. Научитесь доверять вашей интуиции. Не позволяйте страху взять верх в ваших отношениях. Попросите о помощи.


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Regardless of what the situation may be (for example, their sporting event or taking on a promotion at work), make sure they know that you support them.  Be excited about opportunities that arise for them, and express that excitement. Be there in person to support when you can, like at a sporting event or at a fundraiser. Let others know about their opportunity, if they feel comfortable with that. Encourage them to take on the new opportunity by taking tasks off of their to-do list so that they can better focus. Offer to take care of some chores or errands so that they can focus their attention on their needs:   Grocery shopping Laundry or dry cleaning Cleaning your home Preparing food in advance Helping with administrative tasks, like sending emails or managing their calendar An unhealthy relationship is one in which one person holds the other back. Show they that you truly support they by encouraging they to chase their goals.  Offer to find ways to make their goals or dreams attainable, like helping them do research and learning more about their ambitions. When they feel discouraged, share uplifting words: “I know you feel like you're a long way from reaching your goal right now, but let's take a moment to look at how far you've come since you started!” There will likely be times when they feel pessimistic. Help them turn those feelings around by remaining optimistic.   If you feel pessimistic, too, and display that pessimism, then they might give up on their goals. Even if you do feel frustrated at times, find ways to continue to be supportive and to express that frustration in a healthy way. Find a friend to whom you can vent your frustrations, play sports, or take a walk. At times, the best way you can encourage them to do something is to give they space. Recognize when this is needed, and give them the space they need.   Giving too much encouragement can become or seem nagging, and no partner appreciates being nagged. Take this time to do something good for yourself: a warm bath, a good book, a...

Now, please write a short abstract for it in Russian. Abstract:

Дайте ему понять, что вы его поддерживаете. Спрашивайте, чем вы можете помочь, поддерживайте его, когда у него появляются новые возможности. Ободряйте его, чтобы он шел к своим целям и мечтам. Будьте оптимисткой для него. Давайте ему свободное пространство, если это необходимо. Бросьте ему вызов, чтобы он становился лучше.


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Regardless of what type of exercises you do, its important to aim for the minimum recommended amount each week.  This can include your stair exercises and other forms of exercise.  Health professionals recommend that you do about 150 minutes of cardio activities every week, or about 30 minutes five times a week. You can split this up in smaller bouts or larger bouts depending on your schedule.  Stair exercises, especially stair running or jogging, are great cardiovascular exercise and can count towards your 150 minutes each week. Although the stair workout here is fantastic for working the leg muscles, and good for cardio if sustained, the back muscles don't get worked from this. Make sure you include back exercises in your resistance training. Other exercises you can do include: walking, jogging, using the elliptical, dancing or taking an aerobics class. In addition to cardiovascular exercises, also include a few days of strength training.  You don't need to spend as much time doing these exercises compared to cardio.  Health professionals typically recommend that you include at least two days of strength training each week. You need to work every major muscle group and do so for at least 20 minutes.  Other strength training exercises you can outside of the stairs include:  weight lifting, pilates, or other plyometric exercises. Many of the stair exercises described here qualify as strength-training exercises, such as lunges, stair jumps, side step ups, push-ups, dips and calf raises. This can help cut down on the overall time you're working out. One of the great things about using stairs as a form of exercise, is that they can also be used to keep you active during the day.  They're a great tool to increase your lifestyle activity.  In addition to incorporating stairs as a form of structured exercise, also focus on increasing your overall lifestyle activity. Studies have shown that lifestyle activities can be as beneficial health-wise as more structured aerobic exercise (like going for a 30 minute walk). ...

Now, please write a short abstract for it in Russian. Abstract:

Каждую неделю ваши тренировки должны включать в себя 150 минут аэробной активности. Два-три дня занимайтесь силовыми упражнениями. Ходите по лестнице каждый день. Давайте своим суставам и мышцам один-два дня отдыха в неделю.


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Regardless of when you decide to tell your boss and co-workers, you should always plan to tell family and friends after telling those at work.  News travels fast, and it could be awkward or problematic for your boss to hear through the grapevine that you're retiring. The exception is your spouse and immediate family members or a very trusted friend or mentor. You need people you can talk to about the decision to retire even before you've finalized your plans, so feel free to take those closest to you into your confidence. Just be sure that whoever you tell knows that the information is confidential. While announcements to your boss and co-workers need to maintain some level of formality, your announcement to friends and family can be as informal as you like.  A Facebook or other social media post can make the process of announcing simple, since you can tell everyone you know at once. If you use LinkedIn or other career networking sites, be sure to make a note there as well. Its smart to word your retirement announcement in a way that leaves the door open to future opportunities, especially if you are retiring early in life. Say something like, "I will be stepping down from my position in June to spend more time with family. I'm looking forward to seeing what the next chapter holds."  Consider making a funny retirement video. Check out Youtube for ideas. Invite all your close family and friends, and that way you can tell them in person in a way that is meaningful to you.  You can choose if you want the let them know in advance of the party that it is a retirement party, or you can make a surprise announcement at the party itself. While throwing a party for yourself might seem impolite, rules on etiquette are changing and most people find a retirement party an exception to that particular rule, especially if its a surprise that you reveal at the party (in which case, no one will have purchased gifts).

Now, please write a short abstract for it in Russian. Abstract:

Выберите подходящий момент. Обойдитесь без официоза. Устройте вечеринку для важного объявления.


First, read the English article below.

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

Now, please write a short abstract for it in Russian. Abstract:

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


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

Now, please write a short abstract for it in Russian. Abstract:

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


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

Now, please write a short abstract for it in Russian. Abstract:

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


First, read the English article below.

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

Now, please write a short abstract for it in Russian. Abstract:

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


First, read the English article below.

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

Now, please write a short abstract for it in Russian. Abstract:

Вымойте волосы.


First, read the English article below.

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

Now, please write a short abstract for it in Russian. Abstract:

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


First, read the English article below.

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

Now, please write a short abstract for it in Russian. Abstract:

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


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

Now, please write a short abstract for it in Russian. Abstract:

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


First, read the English article below.

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

Now, please write a short abstract for it in Russian. Abstract:

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


First, read the English article below.

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

Now, please write a short abstract for it in Russian. Abstract:

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


First, read the English article below.

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

Now, please write a short abstract for it in Russian. Abstract:

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