First, read the English article below.

Everyone is well aware that eating beans can cause gas. You can reduce the gas-producing quality of beans by soaking dry beans before you cook them. Eating dry beans instead of canned beans can also reduce the bloating and gas associated with beans. Use fresh water when you boil the dry beans, as using the soaking water may give you more gas. While fruits and vegetables are essential to maintaining a healthy diet and lifestyle, some fruits and vegetables can make you more prone to gas. You can reduce your need to fart by cutting down on certain gas-causing fruits and vegetables.  Eat fewer apples, peaches, bananas, pears, apricots, and raisins. You should also avoid prune juice as it can trigger your digestive tract to release gas. Eat fewer artichokes, asparagus, broccoli, cabbage, Brussels sprouts, cauliflower, green peppers, onions, radishes, celery, carrots, and cucumbers. Many milk based products can cause gas and bloating. Reduce your consumption of dairy products like cheese, milk, and ice cream. You should also avoid packaged foods that contain lactose, like bread, cereal, and salad dressing. Carbonated drinks contain a high amount of gas in them and this can translate to high levels of gas in your body. Have less soda, sparkling water, or carbonated fruit drinks and consume water instead so you stay hydrated. You can reduce the amount of gas in carbonated drinks by leaving them out, opened, for a few hours, until the carbonation is reduced. Alcohol like beer and wine can cause bloating, indigestion, and gas. Beer in particular releases carbon dioxide as you consume it, leading to a build up of this gas and potential farting later. If you do enjoy drinking alcohol like beer and wine, sip it slowly and pace yourself. Taking your time when you drink can cause you to swallow less air, leading to a lower build up of gas in your body.

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

Замачивайте фасоль перед приготовлением, чтобы предупредить появление повышенного газообразования. Ешьте меньше овощей и фруктов, которые способствуют метеоризму. Также уменьшите употребление молочных продуктов, в частности, молока и сыра. Уменьшите употребление газированных напитков. Уменьшите употребление алкогольных напитков.


First, read the English article below.

Everyone knows exercise is good for your body, but it’s also good for your skin.  Working out tones and firms your muscles, which helps the skin look better.  On top of that, exercise aids in circulation which feeds skin cells with oxygen and nutrients, it dilates the skin, and reduces inflammation.  There are multiple ways exercise makes you look refreshed.  Clean your skin before you work out to help keep your pores unclogged. Keep your skin cooler and cleaner by wearing moisture-wicking clothing to get the perspiration away from your skin.  This also helps prevent acne.  Exercise in a cool environment that helps keep your body temperature down.  This can help prevent flare-ups of some skin conditions.  Apply a skin moisturizer.  Using skin moisturizer before exercise helps repel sweat, and applying afterwards – especially after swimming – helps fight dry, cracked skin and unhealthy appearance.  Exercise reduces stress and anxiety.  Feel happy about your condition, your confidence, and your fitness.  Even just 15 minutes of exercise can reduce anxiety levels. Studies have shown that alternating hot and cold treatment, even including a sauna, has great benefits.  Blood flow is increased, the metabolism speeds up, depression is minimized, and the body is stimulated.  After you're cleaned up, alternate between the coldest temperature you can tolerate, then the hottest, and finish with the coldest again. Smoking has been related through studies to a variety of skin aging issues as well as skin conditions like psoriasis.  The heat from the cigarette directly affects the skin, and the elasticity is worsened because the blood vessels are constricted.  On top of that, levels of vitamin A are reduced. Eat meals healthy for your body, those high in fiber with minimal fats, especially saturated fat.  These diets boost energy and mood, while poorer diets make you drowsy and miserable.  Choose foods with folic acid and Vitamin B12, like leafy green vegetables and beans, to reduce symptoms of depression.   Eat plenty of...

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

Занимайтесь спортом! Начните утро с гидротерапии. Бросьте курить. Измените рацион питания. Пейте больше воды.


First, read the English article below.

Everyone knows that Barbie has blonde hair, so if you really want to imitate Barbie's look you'll have to follow suit!  If you really want to commit to the Barbie look, you'll probably need to bleach your hair to get that white-blonde effect. If you've never done this before, you should book an appointment with a professional hair stylist -- you don't want to ruin your hair! If you're not ready to commit to all-over bleach, you can lighten the color of your hair less dramatically using a blonde hair dye or by getting highlights. Again see a professional if you don't feel comfortable doing this yourself. But if you're simply trying to achieve the Barbie look for a costume party or fancy dress, a blond wig is your best option. This will give you perfect Barbie-blonde hair without the need for permanent color or dye. Barbie's hair is always perfect, without a strand out of place. If you decided to buy a blonde wig, your job is pretty much done, but styling your natural hair to look like Barbie requires a little more effort.  Keep your hair in good condition by washing it frequently with a moisturizing shampoo and conditioner. This is important, as blonde hair color can be very drying. Keep your hair as long as possible, but make sure it's in good condition by getting it trimmed regularly. Barbie sometimes has bangs, so consider getting those cut in too. If you decide to wear your hair down, use a flat iron to make large, loose waves and use some hairspray to give your hair lots of volume. Alternatively, you can just wear your hair straight or tie it up in a high ponytail -- it depends on which Barbie look you're trying to achieve. Barbie has sun-kissed skin, something you can achieve by tanning your skin naturally or using self-tanner from a bottle.  If you can tan naturally, you're lucky. However, you still need to take good care of your skin. Always wear sun-tan lotion while sunbathing to prevent sunburn and skin damage  -- otherwise you will pay the price in later life. If you need to apply self-tanner, use...

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

Перекрасьтесь в блондинку. Сделайте прическу. Поработайте над загаром. Накрасьте ногти.


First, read the English article below.

Everyone knows that they shouldn't drive after drinking, but it's worth repeating. At minimum, drinking impairs your judgement and slows your reaction time. At worst, it causes blurred vision and loss of consciousness.  According to the National Highway Traffic Safety Administration (NHTSA), in the year 2012, 31% of all fatal traffic accidents in the United States involved an alcohol-impaired driver. Any driver with a blood alcohol level of 0.08 or higher is considered to be alcohol-impaired in the eyes of the law and if you are caught, you may be arrested, forced to pay a fine, charged with a DUI and/or sentenced to jail time.  You can easily avoid drink driving by arranging to get a lift home with a designated driver, getting a taxi, taking the bus, or arranging to stay overnight at somebody else's house. Drink driving is never worth the risk. Being distracted while driving is a bad idea, as you can't give your full attention to the road and your reaction time becomes slower as a result.  Using cell phones while driving -- whether you're making a call, texting or doing something else -- is seriously detrimental in terms of it's effect on your attention to driving. If you need to make a phone call, pull over and stop the car first.  In many states, using a cell phone while driving is illegal. Aside from using cell phones, a distraction counts as anything that takes your full attention off the road, whether it's fiddling with the radio, checking or applying make-up, or eating food. All of these things should be avoided. Also be careful when driving with children and pets, as they can be a potential distraction. Make sure children are securely strapped in with seat belts and pets are contained in a pet carrier. Feeling sleepy behind the wheel is almost, if not just as dangerous as driving while under the influence of alcohol, especially at night. In fact, According to a study by Virginia Tech; drowsy drivers are four times more likely to be involved in a crash or near-crash.  Driver drowsiness does not...

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

Никогда не пейте перед тем, как сядете за руль. Старайтесь не отвлекаться. Избегайте сонливости. Всегда пристегивайте ремень безопасности. Сохраняйте спокойствие.


First, read the English article below.

Everyone learns differently, and it may be easy to assume that someone is less intelligent just because they have a different learning style than you. Instead of jumping to these conclusions, try asking people how they learn and tailoring your approach to their preferences.  Some questions you might ask to determine the person's learning style include: "How do you find it easiest to keep track of a project? Do you keep lists? A chart? Do you work well with a recorder?"; "If you don't know how to spell a word, how do you figure it out? Do you sound it out, write it down and look to see if it seems right, or do you spell it in the air with your finger?"; "How do you best learn new information? By taking notes, repeating the information back, or by doing things yourself? Do you remember things better when you read them or when someone tells you the information?" You can use your own observations, too. For instance, do you notice the person is fidgety and unfocused when sitting and working, but is focused and happier while doing more tactile tasks and using their hands? Do they like to speak but seem reluctant to read information? For visual learners, use charts, lists, flashcards, checklists, and written notes. For auditory learners, use conversation, recordings, and mnemonic devices. For kinesthetic and tactile learners, use role playing and hands-on experimentation. If you want to help less intelligent people learn, you need to make them feel comfortable asking questions. If they feel intimidated by your superior intellect, they may be ashamed to show their lack of knowledge by asking questions, which will inhibit them from learning anything new. Make sure this doesn't happen by always showing people that you are willing and able to answer questions and that you do not pass judgement. If you're explaining something at length, consider stopping periodically and asking if there are any questions. It can be easier to ask questions as soon as you stop understanding something than waiting until another person is...

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

Приспособьтесь к стилю обучения человека. Мотивируйте человека задавать вопросы. Не торопите человека. Помогайте людям находить свои сильные стороны.


First, read the English article below.

Everyone likes receiving compliments, especially when they've obviously gone out of their way to dress up and look good, but that shouldn't be the main topic of conversation. Give the girl you'd like to date a chance to be more than the cute dress and heels she's wearing. Especially avoid making sexual comments about a girl's appearance when you're trying to date her. Stick to tasteful comments about her clothes, hair, or smile. Avoid pick up lines, because they don't sound sincere. When you're talking to a girl, say something you actually mean. When she responds, don't just pretend to listen, really listen, and try to move the conversation to a place that feels “real.” Of course, the conversation should be appropriate for the setting. If you're in a noisy bar, the girl you're chatting up might not be in the mood to talk about personal or philosophical subjects. Still, it should be possible to say something meaningful about the music, the crowd, or the feel of the evening that shows her you're enjoying the moment with her. When you've just met a girl and you want to ask her on a date, it's very important that she feels comfortable being herself with you. Enjoy her quirks and unique qualities, and try not to be judgmental.   If you say something critical, even in jest, it could come off the wrong way and make her close up. Ask a lot of questions and follow up with comments that let her know you're listening and care about what she's saying. Joke around to keep things fun, but avoid making fun of the girl, her friends, her family, or anything else that hurt her feelings this early in the game.

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

Не зацикливайтесь слишком на внешнем виде девушки. Будьте искренним собеседником. Пусть ей будет комфортно.


First, read the English article below.

Everyone likes to hear good things about themselves. When someone tells you something nice about yourself, it makes you feel good, right? Well, the same works for other people, too. When you're trying to make new friends, it helps to give that person a compliment because it makes her feel good when she's around you.  All you have to do to give someone a compliment is tell them something you like about them. For instance, you could say, "Your purple shirt is awesome!" or "You're really smart!" Of course, you don't want to stop just because you became friends. Keep giving each other compliments. It'll make you both happier. Like compliments, people like it when you're nice to them. Plus, being nice to someone helps you make friends. When you do nice things for people, they want to hang around you more and be your friend because you're fun to be around. For instance, bring them a treat from home when you bake, or help them out when they're struggling with a problem. You could also make them a bracelet to show you want to be friends. Everyone likes to talk about what's going in their life. When you want to be a friend to someone, you can't just talk about what you're doing all the time. You also need to give your friend a chance to talk, too. Ask them how their day is going, and see what they say.  Respond to what they say. For instance, if they say, "I'm really sad," say, "I'm sorry. Why are you sad?" In addition, it's important to listen when your friend is going through a tough time. Everyone has problems from time to time, and it usually helps to talk about it. When your new friend is feeling down, ask them what's wrong. See if they want to talk about it, and then listen to what they have to say. Being a good friend means being there for them when they need someone to listen. Social skills come easier to some people than others. If you want some practice, ask your parents. They can help you build your listening skills.  You can also use nonverbal listening cues. Look the person in the eyes, nod when they...

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

Делайте комплименты. Делайте что-нибудь приятное для своей подруги (или друга). Слушайте свою подругу. Принимайте человека таким, какой он есть.


First, read the English article below.

Everyone must work together and ensure that all needs are met, and ensure that all your resources are put to good use. If anyone in the group dies, bury them and hold a funeral, or in extreme cases, cannibalize them.  This brings some closure, and gives the due respect required while removing a potential source of disease as well.

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

Действуйте согласованно и сообща. Хороните умерших товарищей.


First, read the English article below.

Everyone seems to have their own idea of how many slides is enough.  Some people think five slides is enough for thirty minutes, others think ten is enough for twenty minutes, and still others think ninety or more could be right for twenty minutes.  In fact, each presentation is different, and needs to be approached on its own merits.  One well-known formulation for PowerPoint presentations is the 10/20/30 rule.  This rule dictates that you should use about ten slides for a twenty minute presentation, and each slide should utilize thirty point font.  In other words, each slide should be about two minutes in length.  Perhaps the 10/20/30 rule works for you. If it does not, don’t feel as if you’re using the wrong number of slides. Others argue that an average slide should be onscreen for no more than two minutes, and can be onscreen for as little as 15 seconds. Some topics require a few slides and a lot of exposition.  Other topics require many slides with only minimal explanation.  For example, if your presentation is on a particular product or a single beautiful landscape, then many slides containing photographs may be more effective than a few slides featuring text.  Think about how you can combine a number of text-based slides into a few image-based slides with some accompanying text, and vice versa. If you're presenting highly detailed or technical information to a group of people who are very familiar with the industry terms and metrics that you're presenting, you might include a lot of slides that you move through rather quickly, but which are necessary to provide supporting material and demonstrate that you know what you’re talking about.  If you’re presenting the same data to a high-school business class, you might need to condense the slides you’re presenting and edit the presentation so that you can explain each concept in language which the layman will understand. If you’re presenting in a large venue like an auditorium but you only have a small projection screen for your PowerPoint slides, you...

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

Не слушайте специалистов. Сопоставьте количество слайдов и тему. Принимайте во внимание зрителей. Учитывайте место.


First, read the English article below.

Everyone who is viewing your slideshow is getting paid for their time. Most of them would probably rather be earning their money doing something other than watching your presentation, so make it short, punchy, and straight to the point. Keep it brief. Unless instructed to hit a certain target length by your boss, make your presentation as short as possible. Don't spend a lot of time on illustrative examples beyond what you think is necessary to get your point across. Prepare handouts for your audience so that you don't have to cover every small detail in your presentation. Put in-depth information in the handout, and use the slideshow and presentation time for painting the big picture. Charts and graphs are fine, where necessary, but other graphics should be simple and unobtrusive.  Consider using clip art. Clip art is a stock of simple, black-and-white images that are not copyrighted. Nearly every slideshow program comes with a limited clip art library. The simplicity of clip art makes it an ideal choice for accenting slides with graphical elements while avoiding a lot of clutter and visual noise. Don't ever use movies or music in a business presentation unless you have an ironclad reason for doing so. Don't use slide transitions. Nobody in your audience cares about them, which means they're just a waste of time. More so than in other environments, a business slideshow and its accompanying speech should be nearly identical in terms of substantive content. Aside from a brief introduction and connecting phrases, your speech should more or less follow the slideshow point for point. Use handouts to your advantage. If you prepared a handout, as recommended above, tell people to refer to certain sections of it as you give your speech. They'll be able to easily get more information without you having to cram it into the slideshow. As opposed to an academic slideshow, the end of your business presentation isn't a simple conclusion; it's a clear and bold call to action, an imperative statement that is supported by...

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

Используйте сжатый формат. Сведите к минимуму элементы, не относящиеся к тексту. Ваша речь должна соответствовать презентации. Поставьте точку.


First, read the English article below.

Everyone will think you’re just writing down what the teacher is saying when really you’re writing in your diary. Choose a very plain notebook or composition book so it’s not noticeable among your other books.  If you have a set of matching notebooks, use a similar one for your diary. For example, if all your notebooks are cat-themed, don’t make your diary a neon striped notebook. Go with another cat-themed one. You can even fill the first couple pages with fake notes so if someone opens it, they’ll think it’s just your science notebook, for instance. Pick the dullest, most uninteresting book you have that also has a removable cover. Remove the cover and wrap it around your diary. Make sure your diary is the same size of the original book so that the cover fits perfectly and doesn’t look misplaced.  Good options for boring covers are old textbooks or classic novels that most of your classmates wouldn’t want to read. Pick a book that’s realistic for you to be carrying around if you’re taking it to school. For instance, your dad’s book on how to fix plumbing problems might be super dull, but your friends will probably ask why you have it, drawing unwanted attention to your diary. Trick nosy friends by creating a pretend diary. Keep it somewhere that they can see it, like on your desk, so they think they’ve found the real deal and won’t look for your actual diary.  Design your fake diary to look as realistic as possible. You can even write “My Diary” on the front. Write a few pretend entries in your fake diary so it’s convincing if they open it up. Of course, don’t include any real secrets though!

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

Ведите дневник в тетради, чтобы он смешался с вашими школьными принадлежностями. Замаскируйте дневник скучной обложкой, чтобы никто не захотел его читать. Заведите фальшивый дневник, если хотите, чтобы друзья перестали искать настоящий.


First, read the English article below.

Everyone — including guys — likes to hear that they've got good taste. Telling someone that the things they like are cool, fashionable, or intelligent is a subtle way of saying that they have these qualities. For this reason, it's almost always better to compliment the guy's choice rather than directly saying "You have good taste." Research shows that men are most likely to compliment a person's possessions. This indicates men may be most receptive to compliments that pertain to their possessions. Below are just a few topics you may want to use for compliments, along with examples:  Movies: "You have great taste in films. From now on, we're having movie night at your house!" Music: "Hey, awesome shirt, man! That band rules." Art: "That poster on your wall? Classic! Where do you find this stuff?" Literature: "Hey, you have this book!? That's one of my favorites! Much respect." Philosophy: "Wow, I never thought about things that way. You have some really great ideas." Guys love getting compliments about their skills, especially if the compliment is about something they've taught themselves or something they know how to do that few other people do. For a guy, the praise he gets for a skill he's learned is an added reward for putting in the time and effort necessary to master it.  Research suggests that when both men and women give compliments to men, they favor compliments of skill.  For example, if your guy friend is working hard to teach himself guitar but struggling, you might want to make him feel good by complimenting him after one of his impromptu performances: "Wow! I've never heard "Wonderwall" played like that before. I like how rough and heartfelt you made it sound." Guys get scared just as easily as anyone else, but they're often reluctant to show it for fear of looking weak. This is no reason to avoid giving them a compliment for their bravery when they have to do something difficult — if they were afraid, they'll appreciate you having their back, and if they weren't afraid, they'll still appreciate...

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

Отметьте вкус молодого человека. Отметьте способности молодого человека. Отметьте мужество молодого человека. Отметьте решения молодого человека. Отметьте чувство юмора молодого человека. Отметьте интеллектуальные способности молодого человека.


First, read the English article below.

Everyone's spiritual journey, whether in response to difficult challenges or uplifting opportunities, is unique. Despite this, many spiritual journeys will use similar tools or go down similar paths. Remember that, though advice from others can be helpful, nobody can tell you how your journey should be going, or what direction it should be going in.  You are ultimately responsible for the direction of your journey. If one of the steps in this guide produce stress or harm for you, skip it for the time being and find an alternative that helps you contemplate your life. No religion has a monopoly on truth. If a religion or its followers begin to control or scare you, consider backing up and consulting a different source. Though this may seem like pre-planning, your journey begins now. Take inventory of your thoughts, feelings, fears, and expectations. Record your thoughts about daily life and your long-term thoughts. Every week, read over your entries and contemplate your accomplishments and challenges for the week. Use this as a grounding exercise to understand your worries, hopes, and ambitions in context. Such practice is often referred to as keeping a "mindfulness journal." Its purpose is to reveal to you the thought patterns that govern your life, possibly negatively, so that you may focus on transforming them. The mindfulness journal can help in organizing your thoughts in regards to goal-setting. Spiritual journeys can help those who want to be calmer and less angry, who are anxious about death, who want to enlarge their sense of wonder about the world, or who are struggling to leave behind an old belief system. As this is your journey, it will help you heal or change whatever it is you decide to focus on.  Prioritize what interests you intellectually as well as emotionally; think about what you are curious about, as well as what you might change to live a healthier life. Spiritual journeys can incorporate both intellectual and emotional aspects of your life. Remember that spiritual goals may take a...

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

Поймите, что это исключительно ваше путешествие. Ведите дневник своих мыслей и чувств. Составьте список целей и расставьте их по приоритету. Определитесь с масштабом своего путешествия.


First, read the English article below.

Everything about a Rolex watch should be elegant, dignified, and perfect. This even includes the packaging. Real Rolexes come in fine jewelry boxes which usually include a mount to hold and display the watch as well as a small cloth to clean and polish it. All packaging should bear the official Rolex name and logo. The watch should also come with a manual and warranty paperwork. If your watch is missing any of these things, it may not be genuine. Buying a watch by itself off the street is a complete crap shoot — since there's no packaging, there's no way to tell it's authentic. When shopping for Rolexes, use common sense. A reputable jeweler or a fine watch dealer is much, much more likely to be selling genuine Rolexes than a street vendor. Rolexes can cost thousands of dollars, so it's safe to assume that anyone who sells them will have the resources to own a legitimate business. If you're unsure whether a certain retailer is a reputable Rolex seller, consult Rolex's online listing of certified retailers here. Pawn shops can be a mixed bag — they may have genuine Rolexes, but they may not, depending on the individuals who sold the shop the watches. Some pawn shops take efforts to ensure that they only sell genuine watches, while others may turn a blind eye to counterfeits. If you don't know whether a certain pawn shop can be trusted, try to find online reviews and testimonials for the store before making your purchase. When it comes to buying Rolexes, if a deal seems too good to be true, it probably is. Rolex watches are fine-made luxury goods crafted to perfection — they're never cheap. The most expensive Rolex watches in the world sell for over a million dollars, while even some of the cheapest models can sell for over $4000. If you're being offered a Rolex for $100 dollars, it doesn't matter what the seller's explanation is — there's either something wrong with the watch or it's not the real thing. Don't accept an unscrupulous seller's excuses. If you're being told that a Rolex watch is being sold for...

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

Избегайте некачественной упаковки. Избегайте сомнительных мест. Остерегайтесь слишком низких цен. Если ни один способ не помог, обратитесь к опытному ювелиру. Теперь вы знаете, как отличить настоящие часы Rolex от подделки.


First, read the English article below.

Everything begins somewhere, even if it's pulling the staples out of the piece of paper you have to get on with reading or wiping the fog off the windshield so you can drive the car out of your driveway.  Overcoming the initial inertia that is natural for most human beings faced with difficult situations or tasks will immediately ease the pain of avoiding it. It will also highlight how to keep tackling it further. Eating the elephant one bite at a time will create momentum and you'll accumulate the confidence to stay motivated and find things less intimidating.  Expecting life to be easy street is unrealistic –– life is often difficult, and sometimes, it's really difficult. But life is also wonderful, surprising, exciting and filled with hope. By being lazy, you excommunicate yourself from the possibilities of life and that's self-destructive. By improving your own attitude toward daily discomforts and learning to tolerate things that impact you, your resilience grows and you will find yourself becoming more constructive. Whenever something seems mammoth, hard and undesirable, just start it. Don't argue about it, don't make excuses, don't fight it––just get stuck into it with small steps. To help motivate yourself, try using the 5-second rule. When you start to feel stressed or get the urge to procrastinate, give yourself 5 seconds to start the activity. This keeps you from sitting around and rationalizing it, and gets you going. It's vital to break down your job into small steps. The smaller things are, the more accessible they are and the more doable they seem. When you actively seek a way to do a task or reach a goal that involves a sense of control and takes a relaxed approach, you'll feel capable rather than threatened. Often laziness is about feeling overwhelmed by everything and giving up because the mental hurdle before you seems too huge. The answer is to trust in the power of small.  This doesn't mean you can't switch between tasks –– you most certainly can, and variety is the spice of maintaining...

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

Начните действовать. Не спешите. Подбадривайте себя. При необходимости обращайтесь за помощью. Отдыхайте только во время перерыва. Хвалите себя за проделанную работу.


First, read the English article below.

Everything you need to do to shave with a back shaver is the same as if you were working with a normal razor and an assistant. In other words:  Exfoliate with water and a gentle abrasive or brush to reduce the risk of ingrown hairs. Clean and dry your back if you are using an electric razor. Wet your back and apply shaving cream/gel if you are using a standard razor. While a back shaver will allow you to reach your whole back, you'll still probably miss spots if you can't see what you're doing. Find a bathroom that has a large mirror. Grab a smaller mirror and face away from it. With one hand, hold the shaver. With the other hand, angle a smaller mirror in front of you. Adjust it so that you can see your back in mirror behind you with the reflection from the small mirror in your hand. Fully extend the arm of the back shaver. Lift your arm up over your head with your elbow bent and position the shaver in the center of your back. Use gentle, controlled motions to shave the hair on your back in rows from your mid-back up to your shoulders. Bend the shaver at an angle (if your shaver has this option). Angle your arm to reach your lower back hair from the side. You'll probably need to adjust the mirror so you can see what you're doing. Since it's hard to look at your entire back at once with the two-mirror setup, take a few minutes to look at each spot individually. If you see any leftover hair, shave it as normal. After you're done, take a quick shower to wash off stray hair. Pat dry with a towel and, if desired, apply a gentle unscented lotion to keep the skin soft and smooth.

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

Подготовьте спину. Найдите подходящее место. Смотрите в маленькое зеркало, чтобы видеть, что вы делаете. Побрейте верхнюю часть спины. Побрейте нижнюю часть спины. Убедитесь, что вы сбрили все волосы.


First, read the English article below.

Everything you throw in the garbage, tie up and take out to be collected is going to end up in a landfill. Plus, all that trash - plastic, paper, metal, and whatnot - was likely manufactured using unsustainable practices that hurt the health of the earth's land. By making less trash, you can reduce your impact. Try making these changes:  Buy products that you can reuse. Get glass containers instead of flimsy plastic ones, for example. Don't use plastic bags - use cloth. Maintain and repair durable products instead of buying new ones. Avoid products with several layers of packaging when only one is sufficient. About 33% of what we throw away is the packaging. Use reusable plates and utensils instead of disposable ones. Use reusable containers to store food instead of aluminum foil and cling wrap. Buy rechargeable batteries for devices used frequently. Copy and print on both sides of the paper. Reuse items like envelopes, folders and paper clips. Use e-mail or texting as a substitute for paper correspondence. Use recycled paper. Mend clothes instead of buying new ones. Buy used furniture - there is a surplus of it, and it is much cheaper than new furniture. When you make your own dinner from scratch or mix up your own cleaning supplies, you naturally make less waste. Single-sized TV dinners, shampoo bottles and the like can really add up in the trash can! Here are a few things you can make on your own:  Food. If you're really ambitious, grow or hunt for your own! Otherwise, do your best to make as many meals as possible from scratch. Buy ingredients in bulk to cut back on packaging. Body products. Shampoo, conditioner, lotion, toothpaste, etc. - you name it, you can make it! Try replacing a few things at first, then work up to making most of what you use. Hint:  coconut oil is a brilliant replacement for lotion, deep conditioner and face wash. Cleaning products. Everything from window cleaner to bathroom cleaner to oven cleaner can be made using all-natural supplies. . This is an excellent way to cut back on...

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

Производите меньше мусора. Мастерите вещи своими руками. Делайте компост Сажайте деревья и не спиливайте их. Постарайтесь сделать все, что в ваших силах, чтобы остановить вырубку лесов и разработку полезных ископаемых.


First, read the English article below.

Evidence shows that attractive women often gravitate toward less attractive men with wealth and status. You should make your accomplishments obvious. Studies have shown, for example, that women find men considerably more attractive when they are driving a fancy car. The “halo effect” suggests that attractive people are considered better in all areas of their life. However, it also seems to work the other way. That is, if you exhibit positive personality traits, like kindness, people will be more likely to see you as attractive. Try volunteering for non-profits or pursuing a career that helps people. If you have trouble committing the time to those things, just aim to be nice in your daily life. Hold doors open for people, help people with bags, or show people how to get around when they are lost. Women are more likely to find men attractive when they open up to them and appear vulnerable. When you are open about your feelings women will feel closer to you, making you more attractive both emotionally and sexually. Men are often initially regarded as a threatening. To put women at ease you should take a cautious stance: speaking and moving slowly, using small gestures, and leaning away. Once she suggests that she is at ease by leaning in, making eye contact, and smiling, you can change your posture. Act more energetic, speak faster, make broad gestures, and lean forward. Women are attracted to leaders, particularly when men are in charge of a group that they are part of. Not everyone can be the CEO of a corporation. But if you have a leadership role in a club, campus organization, or political group, women will be more likely to see you as a leader. Humor is a sign of intelligence and social skill. Women look to men who are funny as both people of status and someone whose company they will enjoy. Cultivating a sense of humor is important to establish relationships. Pay attention to comedians you enjoy, think about what makes them funny, and consider whether you can imitate their style. Read and watch TV to stay...

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

Добивайтесь успехов. Будьте добры. Выражайте свои чувства. Не торопитесь. Будьте лидером. Умейте рассмешить девушку. Проявляйте интерес, но только к одной девушке. Умейте взволновать девушку. Единение с природой.


First, read the English article below.

Examine all the drains in your home and any area inside or outside the home that has standing water. Any area with multiple drain flies is likely a problem. Luckily, drain flies do not stray far from the place they have chosen to make their home, so it is rare for a drain fly infestation to spread to all areas of the house. This is especially true if you catch the problem early. This is the first thing you must do to verify that the problem is coming from the drain itself. You might actually be infested by another type of fly drawn in by rotting fruit or other food sources. As a result, you should verify that you actually have drain flies in your drain before taking measures to remove them. Stick the tape over the center of each drain with the sticky side facing down. Do not completely cover the drain with tape. A covered drain will prevent flies from flying up, leaving you with no evidence. If you spot flies on the tape after removing it from the drain, drain flies are the most likely culprit. Even if you do not find any drain flies on the tape after the first night, you should repeat this process for at least four nights to account for discrepancies in the breeding cycle.

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

Определите проблемные зоны. Насухо протрите область слива, прежде чем отправитесь спать. Наклейте на каждое отверстие стока прозрачную клейкую ленту. Проверьте ленту утром или через несколько дней.


First, read the English article below.

Examine the abstract and introduction in detail. Ask yourself the following:   How well does the abstract summarize the article, the problem it addresses, its techniques, results, and significance? For example, you might find that an abstract describes a pharmaceutical study's topic and skips to results without discussing the experiment's methods with much detail. Does the introduction map out the article’s structure? Does it clearly lay out the groundwork? A good introduction gives you a clear idea of what to expect in the coming sections. It might state the problem and hypothesis, briefly describe the investigation's methods, then state whether the experiment proved or disproved the hypothesis. Most journal articles include a review of existing literature early on and, throughout, cite previous scholarly work. Determine if the sources it references are authoritative, how well its literature review summarizes sources, and whether the sources situate the article in a field of research or simply drop well-known names.  If necessary, spend some time perusing copies of the article’s sources so you can better understand the topic’s existing literature. A good literature review will say something like, "Smith and Jones, in their authoritative 2015 study, demonstrated that adult men and women responded favorably to the treatment. However, no research on the topic has examined the technique's effects and safety in children and adolescents, which is what we sought to explore in our current work." Ask yourself, “Are these methods an appropriate, reasonable means of solving the problem?” Imagine other possible ways of setting up an experiment or structuring an investigation, and note any improvements the authors could have made.  For example, you might observe that subjects in medical study didn’t accurately represent a diverse population. Decide whether tables, diagrams, legends, and other visual aids effectively organize information. Do the results and discussion sections clearly summarize and interpret the data? Are...

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

Оцените, насколько аннотация и введение позволяют получить представление о статье. Оцените ссылки и обзор литературы в статье. Изучите методы. Оцените способ представления данных и результатов в статье. Рассмотрите ненаучные доказательства и анализ данных. Оцените стиль автора.


First, read the English article below.

Examine the paint or enamel on the decorated front surface of the piece. The number deep scratches and chips should be few, if any.  The quality of paint and enamel used by vintage artisans is usually more durable than that used by counterfeit manufacturers nowadays. Real cameos were made to last, so the design should be fairly intact. This is also an indication of value. Scratched designs cause the value of the cameo to decrease. Even though the damage to the cameo should be minimal, an authentic piece will not look new. Expect to see faded colors, a few light scratches in the paint, and other signs of wear. As a general rule of thumb, if the painting and the piece itself looks sparkling new, it probably is. Use a magnifying glass or jeweler's loupe to examine the front and back of the piece for signs of lighter, less obvious wear. Even though there should be few scratches that are obvious with the naked eye, you should be able to see some faint scratches all along the surface under this sort of magnification.

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

Осмотрите камею на наличие сколов краски или эмали. Насколько новой выглядит камея. Осмотрите камею через увеличительное стекло.


First, read the English article below.

Examine the reasoning behind your beliefs. If you find that you’ve been basing your ideas on emotions or misinformation, do some research and see if you need to re-evaluate your position. Stay up-to-date on current events and issues by reading widely and watching the news.  When you can backup your ideas with facts, you’ll feel more confident in yourself, and you’ll be better prepared to have rewarding conversations with other people. Be mindful of whom you choose to associate with. Choose people who are also informed and thoughtful and who respectfully challenge your ideas. Use good judgment when reading information published on the internet. Some  websites purposely spread false or malicious content. Focus on the things you can control, instead of wasting mental energy on the things you can’t. If you’re worried about a situation or an upcoming event, ask yourself what you can do to prepare for it or make it less stressful. Then put your energy towards taking action. If you’re a habitual worrier, set aside a short window of “worry time” every day. Give yourself ten minutes to do nothing but worry. If you catch yourself worrying at other times throughout the day, force yourself to think about something else. Try out a few different times of day to do this and stick with the one that works best for you. Develop the mindset that you’re in control of your own actions and choices. Instead of blaming other people when something goes wrong, think about how you can respond most constructively, and ask yourself whether you can prevent it from happening again. Similarly, when something goes well in your life, congratulate yourself for the role your hard work played in the achievement, instead of chalking it up to luck. Share the good news with others and find a way to commemorate it. This will help keep you motivated and build your self-confidence. Increase your willpower by establishing positive everyday habits, such as getting up the first time your alarm goes off, keeping your house clean, and exercising regularly....

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

Ищите новую информацию. Не переживайте. Берите на себя ответственность за свои действия. Заводите хорошие привычки. Будьте готовы узнавать новое и меняться. Не позволяйте другим слишком сильно влиять на вас. Научитесь распознавать мотивы других людей.


First, read the English article below.

Examine the wound and look carefully at the victim. Check to see if the victim has a bleeding head wound. Concussions might not bleed on the surface, but under the scalp, creating a "goose egg" or a hematoma (a large bruise).  Visible external injuries are not always a good way to tell if someone has a concussion since some very minor scalp wounds bleed profusely, while some less visible impact injuries can cause major brain impairment. Physical symptoms to look for include signs of basilar skull fracture, Battle’s sign (a swollen bruised area that appears several days after a skull fracture because blood has leaked into the area behind the ear), raccoon eyes, and rhinorrhea (leakage of cerebrospinal fluid). Mild and severe concussions can result in many physical symptoms. Look for any of the following symptoms:  Loss of consciousness. Severe headache. Light sensitivity. Double or blurred vision. Seeing "stars", spots or other visual anomalies. Loss of coordination and balance. Vertigo. Numbness, tingling, or weakness in legs and arms. Nausea and vomiting.  Amnesia. Obvious confusion. Since a concussion is an ailment of the brain, concussions often disrupt brain function. These disruptions include:  Unusual irritability or excitability. Disinterest or difficulties with concentration, logic, and memory. Mood swings or outbursts of inappropriate emotions and tearfulness. Drowsiness or lethargy. When checking for a concussion, it is important to know whether or not the victim is conscious and know his or her level of cognitive function. To check the consciousness of the victim, try the AVPU code:  A - Is the victim alert? - Does the victim watch you with their eyes? Does he answer your questions? Does he respond to normal environmental stimuli? V - Does the victim respond to voice? - Does the victim respond when spoken to, even if the response is small and not completely alert? Does he need to be yelled at to respond? A victim can respond to verbal commands and not be alert. A response of "Huh?" when you speak...

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

Оцените состояние потерпевшего. Проверьте наличие физических симптомов. Проверьте когнитивные симптомы. Проверьте, в сознании ли человек. Следите за состоянием пострадавшего.


First, read the English article below.

Examine what takes up your spare time, when you have it. Do you enjoy reading books? Maybe you want to try your hand at writing them. Do you like a cold beer at the end of the day? Maybe your hobby could be trying to brew beer at home. Turn what you already love into a hobby. What traits do you prize? Do you value wisdom or courage? Do you feel drawn to people who give back? Do you admire artistic expression? Let those traits guide you when choosing a hobby. For instance, maybe you could volunteer at a library as a hobby because you value education, or maybe you could take up painting because you admire people who can express themselves with art. Certain hobbies require certain skill sets. If you don't have a great deal of patience, then maybe hand sewing isn't something you'd enjoy. However, if you love tinkering and building things, maybe you should consider a hobby like working on older cars or building furniture. Play to your strengths. The way you talk about issues can also reveal your passions and those passions can be developed into a hobby. Think about the topics you go on endlessly about. Ask your friends and family what you seem to talk about the most. Now, think about what it is about that subject that you enjoy so much and determine how it can be transformed into a hobby. For instance, maybe you are passionate about local politics, and getting involved at a grassroots level could become your hobby.

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

Обратите внимание на то, что вас интересует. Подумайте, что вы цените больше всего. Анализируйте ваши способности и личность. Обратите внимание на то, что  разжигает вашу страсть.


First, read the English article below.

Examine your brass closely to see if it is lacquered. Lacquered brass is protected from tarnishing, while unlacquered brass is not. Lacquered brass does not tarnish and usually has a clear coat covering it. If your brass tarnishes easily and has no coating, it is unlacquered. Often, brass will indicate if it's lacquered or unlacquered on purchase. If you still have the package, you can check to see if your brass is lacquered or unlacquered using that. You should only clean lacquered brass that is smudged. It generally does not require much cleaning. To make a paste for lacquered brass, mix equal parts flour and salt together. Then, add vinegar until you have a thick, spreadable paste. The precise amount of each ingredient varies depending on how much brass you're cleaning. Unlacquered brass requires soaking to clean. To make a liquid, mix together two parts white vinegar, 1/4 part salt, and two parts water. Precise amounts of each ingredient vary depending on how much brass you're soaking. You need enough of the liquid to completely submerge each piece of brass.

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

Проверьте, покрыто ли изделие лаком. Приготовьте пасту для лакированной латуни. Приготовьте раствор для нелакированной латуни.


First, read the English article below.

Examine your raw skin and the affected area around it for a red, inflamed, or itchy rash. These marks scattered across your skin can indicate a bacterial or yeast infection. If you suspect a bacterial or yeast infection, see your doctor, who can diagnose the problem.  They may suggest better hygiene to clear up the area and prevent future outbreaks. For more severe cases, the doctor will prescribe a prescription medication to soothe and heal the area. If you are taking antibiotics, this may cause a yeast infection that leads to raw skin. Notice if the areas of your skin that are raw are on your thighs, groin, underarms or nipples. These may be the result of friction from wearing tight clothing, shoes, or skin rubbing on skin. Soothe these areas with a thin layer of protective salve. This can also prevent future raw skin from friction. Review any products that touch your skin including your skincare, detergents, or topical medications.  Gradually remove individual products from your routine until you figure out which one is causing the raw skin. Discontinue use of the product to see if your skin heals or calms down. See if your raw skin is on an area exposed to or touched by potential allergens such as plants, detergents, food, or animals. This can indicate an allergic reaction that may heal by discontinuing use or avoiding the allergen. Taking an oral over-the-counter antihistamine may relieve pain and inflammation and promote healing. An allergic rash can happen in conjunction with raw skin caused by irritants. Intertrigo is a rash that forms between folds of skin. Examine your raw skin for mirroring on either side, and notice if the skin also appears moist, thin, or like it has lost several layers, all of which can indicate intertrigo. Keep the area dry by exposing it to air or dabbing a towel on it to promote healing.  Intertrigo rashes can present on parts of the body exposed to heat or moisture.  You should stay cool and avoid sun exposure to prevent further irritation. Check your raw skin for scales or...

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

Обратите внимание на красную сыпь. Обратите внимание на участки кожи, которые трутся об одежду. Выясните, какое косметическое средство вызывает раздражение. Проверьте, нет ли у вас аллергии. Если на коже есть опрелости, не допускайте скопления влаги. Осмотрите кожу на наличие себорейных чешуек. Избавьтесь от стресса.


First, read the English article below.

Examples include walking, running, jogging, biking, swimming, and/or hiking. Exercises like these improve your cardiovascular health and increase your metabolism, even after you have finished exercising. This way you are more likely to stick with it. If you are having trouble staying motivated on your own, being around other people might help. Plus, if you are paying for a gym membership, you will likely feel obligated more to exercise. If you can't find the time to do a formal exercise, then make simple changes to make your daily routine more active.  Park further away from your destination and walk. Walk around the local mall or park for a few hours. Clean the house or do other errands that require you to be on your feet.

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

Давайте себе кардионагрузку по 30 минут, 3-5 раз в неделю. Выберите тренировку, от которой вы будете получать удовольствие. Вступите в спортивный клуб или зал. Привнесите простые изменения в свою жизнь.


First, read the English article below.

Examples of these products are: 100% Natural Pet-Dog-Cat Urine and Stain Odor Remover by Nature’s Secret Weapon ™, Stink-Free ™ Urine Odor Remover, Roco & Roxie Supply™ Pet Stain and Odor Remover, Best Carpet Enzyme Cleaner by Bubba’s Rowdy Friends Pet Supply Inc., and Urine-Off™ These products can be directly sprayed on areas with remnant urine odors. These products neutralize odors by killing odor-causing bacteria, and can prevent remarking. They also contain substances that remain after application that continue to neutralize odors, bind to waste products, and prevent bacterial and mold growth. Examples of these products include  Oxyfresh Pet Deodorizer with Oxygen and Shout Turbo Oxy Stain & Odor Remover. When using either enzyme or oxidizing products, it is important to use more product than the amount of urine that your dog expelled. A medium-sized dog can usually pass half a cup of urine, so in that case, you would use a cup of neutralizing agent. For this step, it is best to read the instructions on the bottle or package that the neutralizer came in. However, most neutralizers need to be applied to the spot and then let to soak for a certain amount of time. When they have soaked into the carpet, it is best to vacuum the spot or soak the liquid up with paper towels, newspaper, or old fabric towels.  When washing urine off of concrete, use three times the amount of neutralizer. For instance, if your dog passed roughly one-fourth a cup of urine, you would use three-fourths cup of neutralizer. When treating carpets that have been heavily soiled with urine on multiple occasions, it is best to lift the carpet up and clean the floor as well. If you do not, there is a good chance that the odor will continue to linger. If you are treating a car seat, use double the amount of neutralizer to account for the fact that the foam in car seats is much more absorbent that most carpets and floorings.

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

Попробуйте использовать ферментные средства. Опробуйте окисляющие средства. Обязательно используйте правильное количество нейтрализующего запах средства. Примените нейтрализующее запах средство.


First, read the English article below.

Excel can filter the data in all selected cells within a range, as long as there are no completely blank rows or columns within the selected range. Once a blank row or column is encountered, filtering stops. If the data in the range you wish to filter is separated by blank rows or columns, remove them before proceeding with the AutoFilter.  Conversely, if there is data on the worksheet that you do not want to be part of the filtered data, separate that data using one or more blank rows or blank columns. If the data you don't want to filter is located beneath the data to be filtered, use at least one completely blank row to end filtering. If the data you don't want to filter is located to the right of data to be filtered, use a completely blank column. It is also good practice to have column headings within the range of data being filtered.   Drop-down arrows will appear at the top of each column range. If the range of cells contains column headings, the drop-down arrows will appear in the headings. Do one of the following:  To filter the data by criteria, click to clear the "(Select All)" check box. All other check boxes will be cleared. Click to select the check boxes of the criteria that you want to appear in the filtered list. Click "OK" to filter the range by the selected criteria. To set up a number filter, click "Number Filters" and then click the desired comparison operator from the list that appears. The "Custom AutoFilter" dialog box appears. In the box to the right of the comparison operator selection, either select the desired number from the drop-down list box or type the desired value. To set up the number filter by more than one comparison operator, click either the "And" radio button to indicate that both criteria must be true, or click the "Or" radio button to indicate that at least 1 criterion must be true.  Select the second comparison operator, and then select or type the desired value in the box to the right. Click "OK" to apply the number filter to the range. To filter the data by...

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

Откройте таблицу, в которой вы хотите отфильтровать данные. Подготовьте данные для фильтрования. Выделите любые ячейки, в которых необходимо отфильтровать данные. Перейдите на вкладку "Данные" меню Excel. Нажмите "Фильтр" из группы "Сортировка и фильтр". Нажмите на стрелку.


First, read the English article below.

Excel spreadsheets are formatted by default to have cells that are wider than they are tall. To create a uniform flowchart, you will want to set the cell sizes to be square. To do this, click the Select All Cells button located in the top-left corner of the spreadsheet.  Right-click on any column heading and select Column Width from the menu. Enter 2.14 into the field and press Enter. This will change all of the cells into perfect squares. Turn on Snap to Grid from the Align menu in the Layout or Page Layout tab. This will make any created objects adjust their size to match the grid, helping you to create uniform shapes. If you plan on exporting the spreadsheet to Word or another program, you will want to make sure that the margins line up. Use the Margins menu in the Page Layout or Layout tab to adjust the margins to match the software you are exporting to. You can adjust the orientation of the document (portrait or landscape) using the Orientation menu in the Layout tab. Flowcharts that go from left to right should be formatted for landscape. Click the Insert tab and select the Shapes menu. Select the shape that you want to create and then draw the size of the box using your mouse. Once you create a shape, you can change the color and outline style using the tools in the Format tab that opens. To add text to shapes, click on the center of the shape and start typing. You can adjust the font and style in the Home tab. Keep your text short and to the point, and ensure that it is easily readable. Open the Shapes menu from the Insert tab. Select the line style that most suits your needs. Hover your mouse over the first shape. You will see small red boxes appear on its edges that show where lines can be connected.  Start the line in the red box, and drag it to the second shape. Red boxes will appear on the second shape. Place the endpoint of the line on one of these boxes. The shapes are now connected. If you move one, the line will stay connected, and adjust its angle appropriately. Add comments to connecting...

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

Создайте сетку. Установите поля. Создайте фигуры. Добавьте текст. Соедините фигуры. Загрузите шаблон.


First, read the English article below.

Excess moisture—fats from cooked meats, water content in veggies, etc—in the filling can make for a soggy hand pie, so drain or thicken fillings a bit more as a precautionary measure. Then, freeze the hand pie until you’re ready to cook it. If you simply want to bake up a boxed pot pie from a freezer section, follow the instructions on the box.  In almost every case, these pies are meant to be baked directly from frozen.  If you made the pie, note that the frozen baking time will increase a bit and the baking temperature may need to be slightly reduced. Of course, with experience, you may find that adjustments to baking time and temperature produce a better result with a particular frozen pie brand. As instructed, make sure the center of the pie is cooked through.  Use a knife—or for more certainty, a meat thermometer—to test the center.

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

Начинка должна быть достаточно густой. Готовьте пирожки в соответствии с указаниями на упаковке.


First, read the English article below.

Excess sodium can cause water retention, which results in mild swelling, specifically in the hands and feet. If you want slimmer hands, cut the salt from your diet. The less salt you consume, the less water weight you will retain.   Check those nutrition labels! Eating less salt doesn't just mean dumping less salt onto the food you eat. Many packaged and frozen foods, even vegetables and sweet snacks, are extremely high in sodium. You can eat a lot of salt without even realizing it. Pay attention to the serving sizes as well. Many "Reduced Salt" or "Reduced Sodium" options are basically the same product with a manipulated serving size, to reduce the sodium content per serving. . Staying hydrated helps to rid your body of salt more quickly. Drinking eight glasses, or up to two liters of water each day is essential for all-around health and weight loss. Drinking extra water can help suppress your appetite, prevent headaches, and aid your circulation and waste management. And it's free. Mushrooms have less than half the calories and fat compared to even the leanest beef, and a recent study reports that people who substitute mushrooms for beef in recipes are just as satisfied after meals. It's a healthy, delicious, and easy switch.  Check out this wikiHow article to learn more about cooking with mushrooms. Note that mushrooms do not have as much iron or protein as red meat. Carbs come in two forms: simple and complex. Simple carbs, those found in processed foods high-fat snacks, are processed into fat much more quickly and many people experience bloating from ingesting these kinds of carbs. Simple carbs include things like corn syrup, white sugar, candy, and soda. Complex carbohydrates, found in whole grains, take longer to move through your system, and they supply your body with more nourishment and energy. Complex carbs include things like:  Oatmeal. Sweet potato. Whole grain breads and pastas. Beans and lentils. Leafy green vegetables. You can gain lots of extra weight from eating unhealthy between-meal...

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

Ешьте меньше соли. Ежедневно выпивайте 8 стаканов (2 литра) воды Замените красное мясо грибами. Выбирайте медленно усваиваемые углеводы. Выбирайте более здоровые закуски. Ешьте медленнее.


First, read the English article below.

Excessive drooling or bad breath can be signs that your dog might need some teeth extracted. In order to prevent many dental problems, try to train your dog so that it allows you to brush their teeth.  Look for the following symptoms in your dog that might indicate a dental problem:  Watch to see if your dog is eating less. Notice if your dog is sensitive to you touching their muzzle. You may also visibly notice your dog having trouble chewing. If your dog is coughing, it might not be a reason to worry.  However, coughing that lasts for any longer than a twenty-four hour period might be something more serious.  Get any severe coughing in your dog checked out by  your veterinarian.  Coughing problems can disrupt your dog's sleep.  Coughing in a dog can be a sign of anything from minor bronchitis to heart worms, have a professional examine your dog. Just as humans may act differently when they don’t feel well, you may notice changes in your dog's behavior if it’s not feeling well.  Changes may include, but are not limited to, increase or decrease in appetite or thirst, hyperactivity, whining or noticeably lowered energy levels. If you notice changes in your dog's behavior, visit your veterinarian. If the irritation seems to relate to petting a specific spot, take note, it may be where your dog is injured or sick. Dogs can develop ingrown hairs, cysts, and other skin blemishes, so not every small lump or bump is an immediate cause for concern. However, the following symptoms should be seen by a professional.  Lumps growing in size.  Lumps becoming deeply attached to tissues. Oozing or bleeding sores. Canines can run fevers just like humans can. If your dog has a fever, especially in conjunction with other symptoms, visit your vet as soon as you are able.  A temperature of 103 °F (39 °C) is high.  Take your dog to the vet as soon as possible. A temperature of 104.5 °F (40.3 °C) requires immediate medical attention.

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

Обратите внимание на чрезмерное слюнотечение и на неприятный запах. Обратите внимание на кашель собаки. Обратите внимание, не стала ли ваша собака более агрессивной. Сохраняйте спокойствие, заметив рану и припухлость на теле собаки. Измерьте температуру тела вашей собаки.


First, read the English article below.

Excessive gas in the gut can cause loud stomach growling. A simple way to avoid this is by taking an over-the-counter gas relief medication. It isn’t necessary to take some every time you eat, but try to remember it before you eat food that causes you to be overly gassy. Certain foods are known to cause gas because of the complexity in breaking them down. Avoiding an excess of these foods will help control your stomach growling.  Cheese Milk Artichokes Pears Broccoli Beans Fast food Soda After eating a meal, take a walk. It doesn’t have to be more than a ½ a mile. Walking will aid in digestion and keep your bowels moving along in a healthy manner.

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

Принимайте лекарства от вздутия живота. Избегайте продуктов, вызывающих газообразование. Сходите на прогулку.


First, read the English article below.

Excessive seriousness can sometimes come from trying too hard to live life in a particular way. Say you are highly focused on the goal of eating well, preparing only gluten-free, super-food meals for yourself. Chances are good that if somebody offers you some cake at a birthday party, you'll get stern, uncomfortable, and give a long-winded explanation about your diet. Imagine what the person who offered you the cake is thinking: "Geez, it's just a piece of cake. What's the big deal?"  While goals are great, pursuing them with such fervor can make tiny setbacks seem like enormous hurdles, causing the things that you take seriously to become more and more minute. Research actually exposes that perfectionism is linked with less success and productivity because it often comes along with procrastination. Sometimes seriousness happens when we see everything as evidence of our abilities and value as people. Remember that student who acts like every tiny assignment is as important as the final exam? Even one bad grade signals that he is a bad student, on track to fail.  When everything feels like a performance of your worth, even trivial tasks or errands become moments where you need to prove yourself. Also try to pick up on whether or not vulnerability is difficult for you. At work and at home, we are subtly asked to put up strong fronts of high, expert functioning where all facets of life are concerned. The result is that we become reluctant to show any signs of uncertainty or emotional reactions to stress. This can be even more pronounced if you have high expectations put upon you, or if those in your life already see you as high achieving. Are you trying to maintain your reputation of being a do-all hard worker? With capitalist society's great focus on efficiency and productivity, being able to set and reach goals is esteemed to the utmost. It is easy to lose sight of the fact that this is just one tactic that is particularly good for business. When it is applied to all areas of our lives, we get convinced that...

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

Погоня за совершенством. Попытки проявить себя. Поощрение целеустремленности в культуре. Серьезность как защитная реакция. Последствия чрезмерной серьезности.


First, read the English article below.

Excessive sodium can cause an unhealthy amount of fluid retention and may result in high blood pressure. Both of these issues could result in high creatinine levels.  Maintain a low-sodium diet. Stay away from salty foods and drinks, and opt for low-sodium versions of common food products (canned soup, bottled sauces, etc.) when available. Your daily average range of sodium intake should be between 2 to 3 grams per day, if not lower. Avoid foods that are rich in protein as much as possible. Red meat and dairy products can be especially bad for you.  Dietary sources of creatine are most commonly obtained through animal products. While these amounts are not usually harmful, they can pose a problem for someone already dealing with abnormally high creatinine. Note that you do need protein in your diet to maintain adequate amounts of energy and keep your bodily functions running smoothly, so you should not cut it out completely. When you do consume protein, try to obtain it from plant-based sources, like nuts and other legumes. Vegetarian diets are often recommended to bring down high levels of creatinine and reduce the risk of kidney disease due to high blood pressure or diabetes. Eat foods rich in vitamin C such as berries, lemon juice, parsley and cauliflower. Your kidneys may have a hard time processing phosphorus-rich foods, particularly if you have high creatinine levels. Because of this, you should try to avoid foods like: Pumpkin and squash, cheese, fish, shellfish, nuts, pork, low fat dairy products, and soybeans. When dealing with kidney issues, try to avoid eating foods with a high amount of potassium because that potassium can accumulate in the body if your kidneys cannot process it correctly. Foods that are rich in potassium include:  Dried fruits, bananas, spinach, potatoes, beans, and peas. Since creatinine is a waste product of creatine, taking creatine supplements will result in a greater build-up of creatinine in your blood. For the average person, this is not much of an issue. If you are an...

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

Ограничьте потребление соли. Следите за количеством съедаемого белка. Употребляйте больше продуктов растительного происхождения. Избегайте продуктов с большим содержанием фосфора. Ограничьте употребление калия. Не принимайте пищевые добавки с креатином.


First, read the English article below.

Exchanging naughty texts and notes will turn on both you and your partner. Tell your partner what you want to do to them later via text or send them a naughty pic of you. Additionally, leave your partner short erotic notes in places you know they’ll find them.  You might text your partner, “I’m wearing your favorite underwear today. I hope you’ll help me take them off.” Leave love notes on the mirror, their bedside table, on their steering wheel, or in their briefcase. They might say things like, “Can’t wait to see you tonight,” or “I’ve got a surprise for later.” Dirty talk isn’t just for the bedroom. Make a habit of whispering naughty things to your partner or incorporating references to sex in your daily conversations. This will help you both think about sex more so you anticipate it. Say things like, “Those pants make me want to spank you,” or “Good morning, naughty girl.” Everyone has sexual fantasies, so open up to your partner about what you want. Ask them to also share their fantasies with you. Then, talk about the ways you could incorporate your fantasies into your sex life so you both can get excited about it.  You might say, “I’ve always wanted to be tied up during sex. What about you?” or “I want to pretend you’re a pirate who’s trying to steal my booty.” Don’t pressure your partner to do a fantasy that makes them uncomfortable. Similarly, don’t feel like you have to act out something that feels wrong to you. Focus on finding fantasies that you both enjoy, and don’t shame each other for your differences. Well-planned, romantic dates help you build intimacy and turn up the heat in your relationship. Take turns planning dates with your partner to experience new things and to create lasting memories together. On your dates, talk and show affection so you both start to anticipate what will happen in the bedroom.  For instance, share candle-lit dinners, walks at sunset, and cuddling during a movie. Make dinner together for a budget friendly option. Get playful with the food to make it flirty. Go on a...

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

Отправляйте друг другу игривые сообщения или записки c эротическим содержанием. Говорите непристойности Расскажи партнеру о своих сексуальных фантазиях. Организовывайте еженедельные свидания со своим партнером. Создайте романтическое настроение. Начните с прелюдии, чтобы возбудиться.


First, read the English article below.

Exchanging sensual touch with a partner is a great way for you both to feel sexy and confident. Teach yourself how to give great back rubs and foot massages, and let your partner reciprocate. Purchase lingerie, underwear, or sleepwear that make you feel attractive and desirable. Treat yourself to new colors and fabrics that boost your confidence and your sexiness. Consider throwing away your old, ratty undergarments once you buy new ones. While you should always be yourself, it can also be fun and sexy to role-play every now and again. Channel a confident, sexy person you have seen in movies or on television, and act like that person for a couple of hours. Exude their confidence and sex appeal. Inject a little spiciness into your sex life by talking dirty to your lover. Send him or her a sexy text message over your lunch hour, or try to seduce your partner while you cook dinner. Tell them the sexy things you want to do with them, and make them excited about the intimacy to come. Studies show that men and women feel sexier in dim lighting. Provide some options for dim mood lighting in your home. Try warm, soft lights instead of bright fluorescent bulbs. Install a dimmer bulb in your bedroom to give yourself mood lighting options. Consider using candlelight on special evenings. Essential oils provide a pleasant scent and also help your skin feel smooth and shiny. Massage yourself and your partner with scented oils so that you both feel sexy, confident, and attractive. Nothing is sexier than confidence. Initiate sex with your partner, and be very clear with your partner about what you want from your encounter. Give explicit directions, and speak in a confident and take-charge tone. See how your partner responds to your confidence. Don't treat the act of undressing seem like a boring routine. Make the act of undressing a sexy act by doing it slowly. Maintain eye contact with your partner throughout your undressing. When you are feeling particularly unsexy, try to remember a sexual encounter when you felt...

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

Научитесь делать хороший массаж. Купите сексуальное белье. Иногда притворяйтесь кем-то еще. Порой заводите грязные разговоры. Используйте подходящее освещение. Обрабатывайте кожу эфирными маслами. Возьмите на себя главную роль в постели. Раздевайтесь медленно. Вспоминайте прошлый сексуальный опыт. Смотрите что-нибудь сексуальное. Демонстрируйте свою любовь даже на публике.


First, read the English article below.

Exclusion is not just embarrassing or stigmatizing, but actually quite painful. The pain of exclusion triggers the same part of your brain that physical pain does, meaning that ostracism is not just a blow to your ego. Understand that you will feel uncomfortable feelings and that letting yourself grieve in this situation is as important as keeping a broken arm in a sling. You wouldn't be out the very next day pitching a baseball game, would you? Try taking a day to yourself to process what happened. Don't be afraid to burst out sobbing, listen to sad music that matches your mood, or yell into a pillow if you feel angry and frustrated. These feelings will pass if you express them. Focus your efforts on making friends and developing relationships that you feel comfortable falling back on. For example, try finding a confidant--someone who you can trust to listen and be understanding when you need to talk about serious personal issues (and vice versa). This way, even if you venture out and take some risks socially, you know that you will never be left without anyone to turn to. Some of the pain of rejection comes from the fact that many of us have rigid standards and "shoulds" for what a social life should look like. Remember that it's not always realistic to expect to be a social butterfly with tons of different groups clamoring for your time. Satisfying social lives come in many forms, and it is the quality of relationships, not how many you have, that makes you feel connected and included For many people, having one or two deep friendships with lots of care and time involved is more fulfilling than having many friends who are hard to connect with one-on-one. . When you are confident in yourself, fewer and fewer social encounters really feel like exclusions (even if you get just as many invites as you did before developing your confidence!) Confidence is a state of mind that involves understanding that regardless of how you feel now, there will always be a place for you and all of the unique gifts that you...

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

Дайте себе погоревать. Развивайте полноценные отношения. Цените качество, а не количество. Сосредоточьтесь на развитии уверенности в себе. Избавьтесь от всего, что напоминает вам о тех, кто вас отверг. Будьте активны. Попробуйте принять обезболивающие препараты, которые можно купить без рецепта. Обратитесь к психотерапевту.


First, read the English article below.

Exclusion is not your fault, and a friendship breakup does not mean that you’re a failure or that you’re doomed to never have friends again. The good thing about the high emotionality of exclusion is that it is a relatively temporary condition. This means that once you accept your feelings of exclusion they will evaporate shortly, leaving you with a clear mind to act in response.  Acknowledge feeling of anger and hurt toward whoever excluded you, but try not to dwell on them for too long. To help acceptance, remind yourself that these feelings are not permanent, but that they are teaching you something meaningful about the social world. The pain of exclusion temporarily interferes with your ability to connect well with others, so the sooner you let yourself feel the full range of your exclusion feelings, the sooner you can get safely back in the game to do something about them. However, the sting of rejection should not be ignored. Even though it is painful, it can send you a strong push to look elsewhere for connection or tell you that you should give up on a particular person or prospect. Sometimes events can truly clue you in to parts of your behavior that are problematic for other people. Usually though, we take rejection much too personally. Upsets like not getting the job you want or being rejected by someone you want to date actually has very little to do with the unchanging parts of your personality.  Don’t make the experience into a catastrophe. Even if you have experienced exclusion or rejection before, understand that exclusion is not a negative judgment of your character. In reality, it's a sign of perceived incompatibility. If reflection tells you that you really did do something to merit the exclusion you experienced, try apologizing. Giving a simple apology for your behavior is a good fix that can help you heal more quickly. It works well because you'll feel as though you've done something social that also addresses the issue. After the initial pain of rejection, most people move into an...

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

Примите то, что случилось. Постарайтесь объективно оценить ситуацию. Подумайте, что вам теперь делать. Старайтесь не выходить из себя. Попробуйте найти признание в другом месте. Попробуйте выступить в роли организатора. Расскажите о происходящем, если вас не просто отвергают, а травят.


First, read the English article below.

Exercise and diet are key to losing weight with Thyroid disease. Because of this, you may not need medication for hypothyroidism. Your doctor can look at your specific case and determine how best to approach losing weight. Talk to your doctor about the best way to lose weight before you start on a diet and exercise program. You can also journal and keep a record of your weight loss. This can help you become more aware of what you're eating and how it affects you. Once you’ve talked about treatment for hypothyroidism with your doctor, put your weight plan into action diet and exercise. It’s important not to expect too much weight loss too soon.  Don’t expect the weight to fall off. Most people have to work very hard to lose extra weight, even after diagnosis. Losing weight gradually is the best way to keep it off long term. Some people may not lose weight at all. If you notice that you’re not losing weight, try adjusting your diet and begin an exercise regimen, which will help you take off the pounds. Ingest 1800-2000 calories every day. Do not go below 1200 calories a day. Eating 3500 fewer calories per week is equal to one pound of weight loss; therefore, losing 500 calories a day is the recommendation. Eating healthy, balanced, and regular meals will not only help you lose any weight that you put on because of thyroid disease, but also that may be from poor diet and lack of exercise. Foods that have moderate fat, complex carbohydrates, and low sodium, for example, are best for the disease and your general health.  Stick to a diet of about 1,200 nutrient-rich calories a day, which will also offset any non-thyroid related weight you gained.  Eat lean proteins such as chicken, ground sirloin, or edamame with most meals, which will give your metabolism a slight boost and help you burn more calories. This will also help you burn any fat that may be contributing to excess weight. Eat whole grains such as whole wheat, oatmeal, and quinoa instead of starchy counterparts like bread.  Avoid simple sugars. They are...

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

Обратитесь к врачу. Сдерживайте свои ожидания. Питайтесь регулярно и здоровыми продуктами Воздержитесь от нездоровой еды и фастфуда, которые  напичканы солями натрия. Исключите из рациона продукты, содержащие натрий. Пейте много воды. Принимайте пищевые добавки. Придерживайтесь регулярности. Упражняйтесь. Силовые тренировки.


First, read the English article below.

Exercise and eat healthy. Remember, Miss Universe contestants are judged on their appearance wearing a bathing suit. Don't be afraid to splurge on products that bring out the beauty of your skin, including acne-fighting cleansers and moisturizer. Avoid sun damage by applying sunscreen any time you are outdoors. Most Miss Universe contestants choose waxing, as the results last for several days. You should wax several days before the pageant, but not so close to the day of the event that your skin is still visibly irritated or red from the waxing. Wax the bikini lines, armpits, legs, and mustache (if you have one). If you have never waxed before, make an appointment at least a week before the big event to see how your skin reacts to it. You can always book a follow-up appointment or shave any stubble. A coach can teach you skills and ways to walk, act and look throughout a pageant. Ask your friends and fellow pageant participants for recommendations. You can also search online at pageant sites to find coaches. Many contestants even enroll in modeling classes to work on their walk and posing. Educate yourself and form opinions of current and recent events around the world. Determine your platform, the cause you care most about that you will work toward during your reign should you win the pageant.  Certain types of questions commonly recur in pageant interviews. Research the most common interview questions and prepare answers for them at places like Pageant Answers. Expect to be asked questions such as, "Who is your greatest influence?" "What is the greatest environmental issue facing the world today?" and "What constitutes true beauty?"

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

Будьте в хорошей физической форме. Ухаживайте за кожей. Удаляйте нежелательные волосы на теле. Работайте с тренером, который занимается подготовкой к конкурсам красоты и подобным шоу. Подготовьтесь к интервью.


First, read the English article below.

Exercise benefits both your physical and mental health. It will strengthen your body, control your weight, increase your metabolism, and improve your digestion.   Aerobic exercise gets your heart rate up and helps to move things along in your digestive tract. Excellent, enjoyable activities include jogging, fast walking, swimming, and many sports. For best results, try to do at least 75 minutes each week, spread out over several days. These drinks release carbon dioxide and may lead to a buildup of gas in your digestive tract.  How much is too much will be different for each individual, but avoid binge drinking. Excessive drinking can make you more likely to get cancers of the digestive tract, pancreatitis, liver disease, and other digestive health related problems. Smoking can cause people to swallow air and it will increase your likelihood of other health problems. Even if you’ve smoked for many years, quitting will still improve your health, making you more comfortable. Smoking puts you at risk of several digestion related cancers in the:   Esophagus Mouth Bladder Pancreas Kidney Liver Stomach Intestines There are many times when people may do it without even realizing. Common ones include:  Eating too fast. The best way to prevent this is to slow down when eating and thoroughly chew your food. It will also make meals more enjoyable. Chewing gum. When you chew gum, you stimulate your body to produce saliva, making you swallow more frequently. Some air naturally goes with it. Sucking on hard candies. This also stimulates saliva production and makes you swallow more frequently. Drinking through a straw. When you suck the drink up through the straw, it increases the likelihood that you will swallow a lot of air with it. Constipation can block the passage of gas through your system leading to bloating.  The longer the feces remain in your system, the longer they will ferment there, producing more gas. Small meals prevent your system from being overwhelmed and keep things moving through at a steady rate.

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

Укрепляйте свое здоровье физическими упражнениями. Не пейте слишком много пива или газированных напитков. Не курите. Старайтесь не глотать воздух. Ешьте понемногу, но часто, чтобы предотвратить запор.


First, read the English article below.

Exercise benefits both your physical and mental health. The physical activity strengthens your body, helps you control your weight, and improves your balance and coordination. Simultaneously, your body releases endorphins which will help you relax and feel good. Endorphins can also reduce pain and improve your mood.   Try to do both aerobic exercise and strength training. Aerobic exercise gets your heart rate up and improves your endurance. Possible activities include jogging, fast walking, swimming, and many types of sports. Try to do 75 to 150 minutes per week. Strength training, like weight lifting, will improve your bone density and build muscle. Try to do it two times per week. Preventative care is important for identifying health problems before they become a major concern.  It is also important to identify lifestyle factors, familial history, and work exposures that may lead to the development of a disease or dysfunction. If you skip doctor’s appointments, you increase the chances of not catching a developing health problem right at the start. This means that it will likely be more complicated and harder to treat.  Have a checkup once a year. If your doctor recommends other screenings, do them. If you have a chronic condition, talk to your doctor about how to manage it to either improve it or prevent it from getting worse. Know what health problems may run in your family and get screened regularly. Accidents, including during sports or driving, are frequent causes of head trauma and spinal cord injuries.  Drive carefully, wear your seat belt, and obey speed limits.  Use caution when crossing the street as a pedestrian. Look both ways to see if there are any cars around. Wear appropriate protective and safety gear when playing sports, particularly risky sports like football, horseback riding, rock climbing, bungee jumping, skydiving, skiing, and snowboarding. It is important to avoid substances that may increase your chances of developing health problems. This includes pollutants, pesticides, chemical...

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

Подготовьте свое тело с помощью физических упражнений. Постоянно следите за своим здоровьем. Откажитесь от рискованных поступков. Оградите себя от токсичных веществ. Умеренно употребляйте спиртные напитки.  Бросьте курить Не употребляйте психоактивные вещества.


First, read the English article below.

Exercise can help relieve menstrual symptoms in general, include cramping. Exercise releases endorphins, which are natural pain relievers. Endorphins also help counteract the prostaglandins in your body that cause contractions and pain. Because of this, physical activity may help relieve cramps. Try different kinds of aerobic exercise, such as walking, running, cycling, swimming, kayaking, hiking, or a class at the gym. Stretching helps relax your muscles and alleviate cramps. Sit on the floor with your legs stretched far apart. Stretch forward to catch your toes or ankle. Breathe in while keeping your back straight. After a few breaths, lean forward towards the floor. You can try other simple stretches as well to stretch out your back or abdomen, depending on which areas hurt the most. Some women experience relief from menstrual cramping with orgasm. The reason behind this is not well understood, but may have something to do with endorphins released during sexual arousal. Much like with exercise, the endorphins released during orgasm can help relieve the menstrual cramps and inflammation. Similar to aerobic exercise and stretching, yoga helps relax the body and reduce aches and pains in the lower back, legs, and abdomen. When you begin to feel menstrual cramps, you can try various yoga poses to help you with your pain. Before you start, get in some comfortable clothes and put on soothing music.  You can do the head-to-knee forward bend. Sit on the floor and extend your legs in front of you. Pull one of your legs in and bend it 90 degrees so that the sole of your foot rests against the inside of your thigh. Inhale and grab your shin, ankle, or foot. Stretch the torso over your leg towards the foot. Exhale and bend down from the groin. Lengthen and stretch your back instead of rounding it. Breathe as you hold the pose, extending through the heel and pressing your sitting bones towards the floor. Hold for 1-3 minutes, then switch sides. You can also try the noose pose. Get into a full squat with your feet...

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

Выполняйте физические упражнения. Выполняйте простые растяжки. Повысьте свою сексуальную активность. Попробуйте заняться йогой.


First, read the English article below.

Exercise can help you control your blood sugar, so it is essential for diabetes prevention and treatment.  Increased exercise makes your cells more sensitive and responsive to the insulin your body produces.  Exercise can also lower your blood pressure and strengthen your heart, which is relevant because high blood pressure and heart disease are often associated with diabetes. Try to get at least thirty minutes of moderate exercise every day. When you are just starting out, low-intensity exercises such as walking are helpful as well. Strength training will help you to improve your muscle strength and efficiency.  The more muscle that you have, the more calories you will burn and the easier it will be to maintain a healthy weight, which is a crucial part of diabetes prevention. Try adding in a couple of strength training sessions per week to your exercise routine to improve your overall fitness level. As you progress and get more fit, consider finding a trainer or a class where you can get individualized advice regarding target heart rates and types of exercise. To begin, walking is the easiest way to start, but you can also go swimming or join a yoga class. People often get bored with exercise routines and end up quitting before they achieve any real results. Therefore, it is a good idea to make your routine as varied as possible. Find things that you enjoy so that you stick with your routine.  For example, if you have never been particularly interested in sports, you are not likely to stick with competitive sports. You can get more physical activity by looking for opportunities in your daily routine. For example, you can try parking your car at the far end of the parking lot when you go grocery shopping or use the stairs instead of the elevator at work.

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

Регулярно занимайтесь кардио-упражнениями. Добавьте к своим занятиям спортом силовые упражнения, чтобы укрепить мышцы. Подумайте о том, чтобы заниматься с персональным тренером или записаться на учебные занятия. Почаще вносите перемены в свои занятия спортом. Поищите дополнительные способы повысить свою физическую активность.


First, read the English article below.

Exercise combats depression and elevates mood. If you find yourself feeling down or discouraged, make an effort to spend at least twenty minutes a day on exercise. If possible, go for a walk or jog outside in the fresh air and sunshine. If you are feeling discouraged at work, seek out the mentorship of a senior colleague. Your mentor should be someone who is positive and willing to work with you. Avoid trying to force a mentor relationship. Be sure to Find a Mentor with whom you think you will work well. For example, if you are a new teacher and feel overwhelmed, ask a friendly colleague how they dealt with stress and discouragement when they were just starting out. Their wisdom and experience will be helpful, in addition to letting you know that you’re not alone in your feelings. Documenting goals, setbacks, and feelings will help keep you aware of how you’re progressing. Being aware of your feelings and how certain situations affect you is key to achieving balance and avoiding discouragement.  For example, did a setback at work make you especially discouraged this week? Did you ace a test that you studied hard for? Note good and bad feelings and experiences in your journal. A gratitude journal is a great way to stave off discouragement. Start a Gratitude Journal and try to journal each day about something that went well for you or that you’re grateful for. You can download journal and gratitude journal apps onto your phone, tablet, or computer, if you prefer. Otherwise, an old-fashioned notebook will work just as well. When you work hard on something and you achieve a goal, celebrate it! Go out for a nice meal, get a pedicure, or simply plan alone time for yourself to relax at home. No matter how small the goal, if you set a goal and accomplished it, it’s important to reward yourself. If you are trying to change your outlook from one of depression and discouragement, then you must surround yourself with others who express positivity and encouragement. Spend time with friends who support you and don’t...

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

Занимайтесь физкультурой. Найдите наставника. Ведите дневник. Вознаграждайте себя за успехи. Проводите время с друзьями-единомышленниками. Обратитесь к психотерапевту.