Не пейте кофеин или алкоголь накануне вечером. Получайте достаточное количество сна. Выясните свой индивидуальный цикл сна. Подстройте свой цикл сна под световые сигналы. Придерживайтесь режима сна и по выходным. Подготовьтесь к утру накануне вечером.

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Substances like coffee and liquor stay in our bodies for a long time-- anywhere from 3-8 hours. This can profoundly affect your ability to fall asleep and to enter deep sleep, which will make you groggy in the morning.   Avoid caffeine in the afternoons and evenings to make sure it is out of your system when you go to sleep. Drink alcohol in moderation and with plenty of water, as getting out of bed is doubly hard when you have a hangover. Adults need 7-8 hours of sleep every night, children 8-9 hours, and toddlers and infants much more. If you are not getting enough sleep the night before then you will always feel tired when you try to wake up. Refer to the graph, but know that not everyone is the same...  If you can’t get all the sleep you need at night, try resting in the afternoon to make up some of the lost time. Waking up in the middle of your REM cycle will leave you exhausted, and it is tough to get yourself out of bed when you were just in a deep sleep. Luckily, your body naturally begins to wake up several hours before you actually get out of bed, and if you can sync this process up with your alarm clock you will find getting out of bed much easier. To learn your sleep pattern:  Set a time to go to sleep every night for two weeks. Use a time, like vacation, when you do not need to get up at a specific time in the morning. Go to sleep at the same time every single night, including weekends. Make a note of the moment you wake up, even if it is before your alarm goes off. Continue going to bed at the exact same time until you begin waking up at a consistent time. Count the hours between this time and your bedtime, and you'll know how long your body's natural sleep cycle is. Start timing your alarm so you wake up when your body wants to. While our sleep patterns are largely genetic, we can do several small things to make our body adapt to a new sleep pattern. The number one trigger for sleep is light. As light fades at night, our body produces melatonin, which naturally makes us sleepy. And when we see...


Не пейте слишком много жидкости перед посадкой в автобус. Проверьте, есть ли в автобусе туалет. Уточните, когда у автобуса будет техническая остановка, и будет ли она вообще. Сходите в туалет, пока есть такая возможность. Укрепите мышцы тазового дна. Подумайте о том, чтобы надеть прокладку или подгузник для взрослых, просто на всякий случай.

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Staying hydrated is important for your health, but if you're about to board a bus for a long ride, it's wise not to chug water or any other liquid just before boarding. If you can't stand being thirsty, bring a water bottle and wet your mouth with tiny sips throughout your trip, rather than drinking it all at once.  Say no to that large latte or giant soda before you get on the bus! Caffeine is a diuretic, and will cause you to pee more often than usual. If you need your morning coffee, try to drink it well before it's time to get on the bus, so it has time to get through your system. Even worse than caffeine is alcohol, which prompts your body to produce more urine than the same amount of water would do. Avoid drinking it in any form before or during your bus ride. Most buses that will be traveling for more than a few hours have bathrooms these days. You can call ahead and ask the bus line you're traveling with just to make sure. The problem is that bus bathrooms are often less than clean, being very dirty at worst, as they aren't always cleaned for each new trip, and on a full bus there's frequently a line to use them. If the bus bathroom is very dirty, or if there is likely to be a line, then the best approach is to board armed with tips and tricks you can use to hold your bladder for as long as possible, and think of the bus bathroom as a backup you can use if you really have to go. On very long bus rides, there's usually a rest stop or two. Even if the bus doesn't have a usable bathroom, you'll eventually have somewhere to relieve yourself. Again, calling ahead to check on the situation will help you get mentally prepared. If you know when the next stop is going to be, it'll be easier to distract yourself for the allotted amount of time. If you have no idea when you'll get the opportunity to go, holding your pee will feel like endless torture. Remember when your parents made you pee before road trips, even if you didn't have to go? This is especially important when you're about to go on a long bus trip...


Не пейте слишком много. Определите свою собственную норму. Научитесь приблизительно определять количество калорий, содержащихся в алкогольных напитках. Переходите на низкокалорийное пиво и выпивайте не больше бутылки-двух. Пейте больше жидкости вместе с пивом, чтобы избежать обезвоживания. Потребляйте меньше калорий в течение дня.

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Best way to avoid putting on weight from beer? Avoid drinking too much of it. Aside from the long-term and short-term effects of consuming the alcohol in beer, the empty calories (between 150 and 200 calories per 12 oz bottle) will start to add up. If you're regularly drinking several average-strength beers in a night, think of it as an extra Big Mac or two on top of everything else you ate in the day, leading to weight gain. When you drink to excess, your liver goes into overdrive to process the alcohol from those delicious beers you consumed, filtering the alcohol, which acts as a toxin. Because of this, the liver becomes less efficient, and is less able to process fat into energy, meaning more of it will stick around your midsection. Combine this with a drop in metabolism as you age and you get a beer belly. The answer will be different for everyone. It's important to find your resting caloric intake number and start counting calories if you want to lose weight. Include any beers you drink in that amount to determine how much beer will be too much.  For most people, between 1,700 and 2,000 calories a day is a normal intake. To lose weight, that number can be safely dropped to around 1,500 calories for most people, if you eat a modest, healthy diet, or can hover around 1,700 with a sufficient amount of exercise. A couple of beers that keep your daily total within that range should be fine. Talk to a registered dietitian or your primary care physician to create a safe plan for losing weight and cutting calories while ensuring you get the necessary nutrients and enough calories to stay healthy. If you want to lose the beer belly, it's important to start thinking about those beers as the calorie bombs that they are. Alcohol is, in addition to all it's wonderful qualities as a social lubricant, a huge source of empty calories, especially when drinking to excess. Learn to count the calories in those beers and bourbons and you'll be in better shape.  Beers can have anywhere between 100 – 300 calories per 12 oz....


Не пейте через трубочку. Пейте больше воды. Не пейте горячие напитки. Ешьте мягкую и жидкую пищу. Откажитесь от табака. Примите обезболивающее средство. Используйте холодный компресс, чтобы уменьшить боль и отек.

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For the first few days after surgery, don't use a straw to sip beverages or foods like smoothies. The suction could disturb the healing process. It’s important to make sure that you drink plenty of water after your surgery. This will keep mouth moist and help avoid dry socket and infection.  Avoid caffeinated and carbonated beverages during the first day.  Avoid alcohol for at least a week after surgery. Hot drinks such as tea, coffee, or cocoa could dislodge the blood clots forming in the empty socket where your wisdom tooth was. These blood clots are necessary to the healing process. soft or liquid food. Don't eat anything that could get caught in the empty sockets or disrupt clotting. Use your other teeth to chew, if you have to chew your food. This will minimize the amount of food that can get stuck in between your teeth and potentially cause infection.  In the first day post-op, eat foods like yogurt and applesauce, which won’t irritate your mouth or get lodged in your teeth, which could cause infection. Soft oatmeal or cream of wheat are other good options.  Avoid, hard, chewy, brittle, very hot or spicy foods that might irritate the surgery site or get lodged in your teeth, making the conditions ripe for infection.  Rinse with warm salt water after every meal for the first week following surgery. If you smoke or chew tobacco, avoid them for as long as possible. Doing this will help ensure a full and timely recovery and also keep infection and inflammation at bay.  Consuming tobacco following oral surgery can delay healing and also increases your risk for complications such as infection.  If you smoke, wait at least 72 hours to have a cigarette.  If you chew tobacco, don't use it for at least a week. It’s normal to have pain for a few days following the removal of your wisdom teeth. Use either over the counter pain relievers or a prescription pain medication to help alleviate pain and some swelling.  Take NSAIDs (nonsteroidal anti-inflammatory drugs) such as ibuprofen or naproxen. These will help...


Не перегибайте с сообщениями. Звонить не стоит. Держитесь подальше от страничек в социальных сетях. Поддерживайте общение с другими потенциальными партнерами.

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If someone is not responding to your texts promptly and giving short replies, you may be texting too much. It's okay to text a lot after a first if the person is encouraging conversation, but if you're getting silence on their end, it may be best to tone it down. You don't want to seem overeager, as this could potentially put someone off. For the most part, people rarely make phone calls anymore, especially in the dating game. Texts are generally the preferred method of communication, so stick to texting your date rather than calling them. However, if you're older and do not use smart phones, calling may still be appropriate. If your date has preferred phone calls previously, calling may be a better route in this case. Again, it's okay to interact on social media if you're already connected there, and it may be a good way to learn the basics about a person. However, if you're not, do not add them on sites like Facebook, Twitter, and Instagram. You should also avoid scrolling through their profiles, as this may cause you to overanalyze things and jump to unfair conclusions. Talk to the person directly instead to learn about them.  Make sure that you are tactful about anything you post on social media as well, or don’t post anything at all. Your first date with someone should be between you and the other person, so you may want to avoid posting about it on social media altogether. Even if it went well, one date does not mean you're in a relationship. If you're talking to other people you're interested in, keep in touch with them. This relationship may not work out, so it's okay to keep looking in case things fall through.


Не перегружайте себя в дни простых тренировок. Сокращайте количество километров. Уделяйте внимание своему физическому состоянию. Не рискуйте своим здоровьем ради достижения эйфории бегуна.

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As you improve, resist the urge to up your performance on your easy days. Better your odds at achieving runner's high on your next hard day (whether it’s a race or a workout) by making sure your body has recuperated from the last one. Remember to run at a pace that is slow enough for you to chat with a partner at the same time.  Tiring yourself out by running hard on your easy day will set you back on your next hard day. Starting a hard run when you’re already exhausted will reduce the chance of pushing yourself hard enough for your brain to release the necessary chemicals. At the same time, you're just as likely to experience runner's high on an easy day if your body still feels wiped out from yesterday's hard run. Once you successfully run 90 to 150 minutes a few times, start setting lower goals for your long-distance hard runs. Devote more time to high-intensity workouts, rather than accumulating more mileage per week. At the same time, reduce the chance of injury that may occur from so much repeated high-impact on your feet, legs, and hips.  Don't worry about losing endurance. High-intensity workouts will still help build endurance despite the lower mileage. At the same time, limiting the number of long-distance runs you go on will improve the odds of you experiencing runner's high the next time you go for one. Don’t expect runner's high to mask every single discomfort that you might feel. Take care of yourself so you can enjoy it more fully when it does occur. Always be sure to:  Warm up for 15 to 20 minutes by jogging lightly or walking fast before your run, race, or workout. Eat properly and stay hydrated, with enough time to digest food beforehand in order to avoid cramps. Wear appropriate clothing and shoes, both for running in general and the weather. Remember: there is no guaranteed way to achieve runner's high. Resist the urge to push yourself harder than your body can handle when chasing it. Avoid over-straining or injuring yourself, since these will only hinder your chances.


Не перегружайте стойку каркаса стены. Заранее продумайте месторасположение картин. Расположите макеты креативно.

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When making a wall montage or gallery of pictures, it is unlikely that all of them will be so large as to require a stud. Plan to hang the largest picture or two on studs; once those positions have been established, the smaller pictures can be built around them. To ensure evenly spaced pictures, measure the distance between each picture's position in a group with a measuring tape before you actually hang any of them, and adjust as needed. Use square sticky notes to easily mark the corner positions of the pictures you plan to hang without making a mess of pencil smudges on the wall, and adjust these until you have an evenly-spaced layout. Three pictures of the same size can hang side by side to create a continuous, running effect; six or seven pictures of varying sizes can hang at different heights to define an overall space. Be adventurous and try various different arrangements to see what creates the effect you like best. Remember to avoid hanging pictures so high or low that they seem out of place.  Work with the pictures you have. Several small pictures won't look good hung sparsely on walls by themselves across three rooms, but might look great on short walls or in concert with each other across a larger swath. Pictures that are wider than they are tall open up options that would never work with portrait-oriented pictures alone. Trust your judgment and experiment until you find the best way to display the pictures you have. Tall furniture, shelving, lighting, and windows should all be taken into account when designing a spread of multiple hanging pictures. Very often, these elements already suggest some sort of definition for the remaining free wall space near them. Work with them rather than around them, and you will be creating a space that is uniquely and distinctively your own.


Не переживайте из-за красных точек. Обработайте вросшие волоски. В случае инфекции обратитесь к дерматологу.

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It will take anywhere from 24 to 28 hours for your skin to heal after sugaring. It's very common for red spots to form on sugared areas. These spots form where the hair root was removed, and may look somewhat similar to a sun burn. Do not worry about such spots as they'll clear up in a few days. In the event you get an ingrown hair, treat it promptly. Ingrown hairs can cause serious skin irritation if left untreated. You can use topical gels designed to treat ingrown hairs at a local supermarket. If ingrown hairs do not clear up on their own, see a dermatologist. Doing sea salt soaks regularly following a sugaring appointment can prevent the formation of ingrown hairs. If you notice redness, itching, burning, or other symptoms that do not go away within 24 or 48 hours, see a dermatologist. Sugaring is usually safe, but can make your skin more susceptible to infections. If you have a rash that you suspect may be infected, make an appointment with a dermatologist.


Не переживайте из-за мнения других людей. Выражайте уверенность в себе с помощью языка тела. Учитесь логически обосновывать свой выбор. Учитесь общаться. Старайтесь заботиться о своем теле. Постоянно пробуйте что-то новое.

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If you can reduce the amount that you worry about what other people think about you, you'll be happier and less stressed. You'll also appear more normal because you'll be more confident about yourself. The less you worry about being normal, the more confident you will be (and appear). Further, this gives you more room to genuinely care about people rather than worrying about what they think of you. Body language can make you appear confident and self-assured even when you're feeling shy and out of place. New evidence shows that striking a "power pose" can change your brain chemistry, releasing testosterone, which makes you feel powerful, and reducing cortisol, a hormone related to feeling stressed.  Confident body language means you "open" yourself up. Uncross your arms and legs, pull your shoulders back – don't assume the hunched or closed-off posture that increases your stress hormones.  Before entering into a situation that makes you feel nervous (a new social setting, a classroom, an interaction with people who have ridiculed you), go somewhere private and strike a power pose for at least two minutes.  Try the "Wonder Woman" pose: throw your shoulders back and place your hands on your hips, place your feet shoulder-width apart, and hold your head up high. Even imagining yourself in a confident, powerful pose can make a difference. Picture yourself sitting with your legs propped up on the table, leaning back in your chair with your hands behind your head. Try standing always with your shoulders back and a hand on your hip. If you find yourself wondering, for example, if your cell phone holster is abnormal, step back and evaluate it. If it is a necessary evil for your job or lifestyle, it seems like a logical accessory to have. If you could just as easily keep your cell phone in your pocket, maybe it is not worth putting that out there for people to judge. These rationalizations will make you more deliberate in your habits and actions, and therefore more confident. You should be aware of the way you...


Не переживайте из-за чувства страха. Проявляйте терпение по отношению к самому себе. Стремитесь к равновесию. Перестаньте сравнивать себя с остальными. Установите источники своей неуверенности. Оправьтесь от своих ошибок. Избегайте перфекционизма Будьте благодарны за то, что имеете

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You may think that people who are self-confident are never fearful. This simply is not true. Fear means you are at your growing edge.  Perhaps your fear is speaking in front of a group, introducing yourself to someone you don't know, or asking your boss for a raise.  When you are able to confront what you fear, you will gain self-confidence and you will feel the boost immediately! Imagine a baby as she learns to walk. So much possibility awaits her. But she is fearful that she will fall as she takes those first steps. When she conquers her fear, and begins walking, a huge smile covers her face! This is you, pushing past your fears too. Sometimes you go backwards to go forwards. Gaining self-confidence does not happen overnight.  You might try something new and not meet your goal. If possible, see what lessons are there. Not meeting your goal the first time around is an opportunity to learn more about yourself. Self-confidence needs to be nurtured and grown, a bit at a time.  For example, perhaps you ask your boss for a raise, and she says no. What can you learn from this? Reflect upon how you went about it. Was there something different you might have done? Like everything else in life, building self-confidence is about maintaining balance. Too little self-confidence can keep you from achieving your goals and feeling good about yourself.  On the other hand, it's important to be realistic -- you don't want to underestimate the time and effort needed to achieve your goals. If you want to build your self-confidence, then you have to focus on improving your own life for the better, not on making your life more like your best friend's, your older brother's, or like those of the celebrities you see on television. If you want to build up your confidence, then you need to know that there will always be someone who is prettier, smarter, and richer than you, just like there will always be someone who is less attractive, less intelligent, and less wealthy than you are; all of this is irrelevant, and what is relevant is...


Не переживайте слишком  о себорейном дерматите. Ребенок может заболеть простудой. Ребенок может заболеть молочницей.

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Cradle cap is a skin condition that is very normal for newborns. This will look like a scaly, yellow or white series of patches on their skin. It is not a serious condition and should resolve itself in a few months. If it seems overly severe, talk to your doctor. Colds are normal in small children and should not be a cause for concern. Usually they will go away from two weeks. However, if your child is younger than 2-3 months, go to doctor as this can result in more serious health conditions. Thrush is an oral yeast infection, usually a result of taking antibiotics. It will appear as whitish patches in and around the mouth or cracks at the corners of the mouth. Prevent thrush by keeping bottles and pacifiers clean. Though it is not a terribly threatening illness, if your child contracts thrush you should talk to your doctor to get the appropriate creams to treat the problem.


Не переживайте, если ваша гусеница перестанет есть или станет медлительной. Убедитесь, что куколка висит над землей. Почистите контейнер и поддерживайте в нем влажность. Подождите, когда куколка потемнеет или посветлеет. Выпустите бабочку.

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Don't worry too much if your caterpillar suddenly stops eating, becomes sluggish or starts to change color - it is probably just preparing to molt or pupate, so this is completely normal behavior.  The caterpillar may also become more active then usual, moving around its container continuously. If this is the case, it is probably just looking for a good place to pupate. Unfortunately, these behaviors may also be signs that the caterpillar is sick, so you should refrain from handling it at this time. Just wait to see if it successfully pupates. If you are keeping multiple caterpillars and one of them dies, remove the dead caterpillar from the container immediately. This will prevent any disease from spreading. Once the caterpillar is ready it will pupate, thus beginning the process of turning into a moth or butterfly. Moth caterpillars will bury into the earth to make a cocoon, while butterfly caterpillars with enclose themselves in a chrysalis, hanging above ground.  While the underground cocoons do not need any attention, you may need to move or re-hang the chrysalis if it is in an unsuitable location or of it falls from its original hanging spot. If you believe the chrysalis is in too tight a spot for the emerging butterfly to spread its wings, it may be best to move it. Handle the chrysalis very gently and hang it from a stick or attach it to the side of the container. You can do this by threading a piece of string through the pointy end of the chrysalis, or by sticking a small pin through it and hanging it from a suitable location. Once the pupa has formed, you should clean out the caterpillar container, removing any old food or waste. Even though the pupa is still alive, it does not require any food or water.  Leave any sticks in the container when cleaning out. These will be necessary once the butterfly or moth emerges, as it will use the stick as a perch while it spreads its wings. If the butterfly or moth has nothing to perch on, its wings will not form properly and it will die.  Also try to keep the...


Не переживайте, если краска закончится быстрее, чем вы успеете обработать всю голову. Смойте пятна от краски с одежды. Наберитесь терпения. Избавьтесь от темных полосок в волосах.

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If you find partway through applying bleach to your hair that you don’t have enough to cover your entire head, it’s not the end of the world.  If you run out of the mixture but you still have all the ingredients you need, quickly mix this together and then continue applying the bleach to your hair. It shouldn't take more than a few minutes for you to make the mixture. If you need to go buy more ingredients, complete the bleaching process for the hair that you’ve covered in bleach (allowing it to sit on your hair until it’s blonde or until a maximum of 50 minutes have passed — whichever comes first). Then at your earliest opportunity, buy more materials and apply the bleach to your remaining unbleached hair. Ideally you’ve worn old clothes and protected them with a towel. If for some reason bleach gets on something you care about, you can try to remove it using the following method:  Apply a clear alcohol such as gin or vodka to a cotton wool ball. Rub the stain and the area around it with the ball; this should move some of the garment’s original color over to the bleached area. Keep rubbing until the color has covered the bleached area. Rinse well in cold water. If this doesn’t work, you might consider bleaching the entire garment and then dyeing it with a fabric dye in a color of your choosing. If you bleach your hair and after 50 minutes the color is nowhere close to blonde, don't panic. This is a common occurrence for people with darker and/or stubborn-to-dye hair. It may take you a few attempts to get your hair the color you want it.  If you need to bleach your hair a few times to get it blonde, be sure to give yourself at least two weeks in between bleachings. After each bleaching, pay close attention to the quality of your hair. If it begins to feel very damaged, you’ll need to wait longer before you try again. Your hair should feel fairly healthy before you apply more bleach to it, otherwise you’ll risk it breaking off or falling out. After a few root touch-ups you may find that your hair has developed...


Не переживайте, что он откажет вам. Пригласите его на свидание. Ищите хороших парней.

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Don't worry about being rejected. It can feel awful to be rejected, but in a few years you probably won't remember it at all. Remember: it's his loss. You don't want to be with someone that doesn't like you as much as you like them anyway. You deserve better than that! If he does return your feelings, make sure to actually ask him out if he doesn't ask you out! You shouldn't feel bad about making your intentions clear or taking initiative like this: sometimes it's necessary to get what you want out of life! With feelings confessed, asking him out is as simple as coming up with an idea for a date and taking things from there. Just ask! . If you strike out with him or if he's a real jerk about rejecting you, you might want to take a look at the kinds of guys you find yourself interested in. Stop pursuing guys who don't respect you or like you for who you really are. You might find you have better luck if you focus on what's important: nice guys who have their priorities in the right place.


Не перекусывайте между основными приемами пищи. Употребляйте не более 50 граммов сахара ежедневно. Пейте напитки, не содержащие сахар. Ограничьте употребление напитков, вызывающих потемнение зубной эмали. Ешьте свежие овощи и фрукты. Не употребляйте липкую пищу, если у вас нет возможности прополоскать рот сразу после еды. Ешьте орехи и молочные продукты с низким содержанием жира. Не ешьте на ночь. Бросьте курить

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Food particles on your teeth help to lead to tooth decay and staining. For this reason, you want to minimize the amount of time that your teeth are exposed to foods. Try to avoid snacking in between meals in order to maximize the amount of time that your teeth are totally clean and particle-free. Sugar is one of the most harmful substances for teeth, and it can hurt your mouth's health and appearance. Try to avoid products with added sugars to minimize tooth decay and staining. This includes table sugar as well as other sugars including: molasses, honey, maple syrup, corn syrup, and brown sugar. Your teeth and body will thank you. Be aware of "fermentable carbohydrates," which begin to break down and turn to sugar in your mouth instead of further down your digestive tract, which can be very damaging to your teeth. Fermentable carbohydrates include crackers, bread, bananas and breakfast cereals as well as the more obvious things like cookies, cakes, and candy. Beverages sweetened with sugar are particularly bad for teeth. Sipping sugary drinks exposes your teeth to harmful substances for long periods of time, hastening tooth decay. Even healthy-sounding beverages like sports drinks are chock full of sugar. Find unsweetened alternatives to sugary beverages. Plain tap water (which is treated with fluoride in most U.S. cities) is the healthiest beverage option for your mouth health and the best option for your teeth's appearance. Beware of drinks like:  Sweetened teas and coffees Soda Cocktails and other alcoholic beverages Energy drinks Sports drinks Fruit juices Coffee and tea can cause unsightly yellow stains; however, coffee and tea are not too bad for your mouth health as long as you drink them without sweeteners. Still, if you want your smile to remain bright and white, try to keep your consumption of tooth-staining drinks to a minimum. Fresh foods with a lot of fiber and water, such as fruits and vegetables, provide your body with essential nutrients for keeping your teeth strong. They also help naturally...


Не перенапрягайтесь перед забегом. Съешьте побольше углеводов. Начните двигаться после пробуждения. Плотно позавтракайте. Выпейте достаточно воды. Разогрейте тело и успокойте разум. Старайтесь.

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You may want to double-check that you can finish a run as long as the event that you’ve prepped for. Resist the urge! It’s important to go easy on yourself so you’ve got the maximum amount of energy for the run.  If you feel like you’re going to go wild without some physical activity, you can always do yoga, stretch, or dance. Remember to sleep, too. If you live in a town that annually holds a big race, you might have noticed that the night before, the town often holds a giant pasta dinner in town hall or a public park. The carbohydrate consuming that you did during your training should reach a frenzy right before the race. Lean into it--food is fuel, and pasta is delicious. If you have a running group or squad, have a pasta potluck and wish each other luck the night before. Start off on the day of the big race by waking up with extra time. Do a few dynamic stretches or jumping jacks, or anything to get your blood pumping, Make sure you don't push yourself too hard, though. Save your energy for the race. Fiber and hydration are important now more than ever. If you’re not usually a breakfast person, it’s still important to eat something. A healthy breakfast of complex carbohydrates and a little protein and fat, paired with a big glass of water, can really help you run faster.  Some great breakfast ideas include oatmeal with peanut butter; a banana with a handful of nuts; and toast, dates, and protein spread. Avoid sugary foods such as donuts or muffins for breakfast, as they won't give you any energy or stamina for your run. A big glass of water (around 16 ounces) is a good idea in the hour leading up to the race; dehydration is real, and drinking a moderate amount of water will help you avoid it. Plan to supplement this with water stops along the route, but don't overdo it. If you drink too much water during the race, it'll end up slowing you down.  Check if there will be hydration stations available during the race. If not, you can run with a small water bottle. There's a performance aspect to running a...


Не перенапрягайтесь. Контролируйте аппетит. Не соблазняйтесь таблетками и стероидами.

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If you're looking to get big, working out should be a major part of your life. However, it shouldn't be the only part of your life. Pushing yourself too hard won't just leave you tired, unmotivated, and unhappy — if you don't get enough rest, it will also make it harder for you to put on muscle. Most important of all, several over-exercise can lead to several dangerous health conditions, including:  Pulled muscles, torn ligaments, etc. Joint pain Spinal problems Very rarely, heart attack, stroke, or aneurysm (if predisposed to these conditions.) Rhabdomyolysis (life-threatening; if you experience extreme muscle soreness and dark urine, contact a doctor immediately) When you start a muscle-building routine, the sudden spike in your energy levels may leave you with an increased appetite, so it may be tempting to simply "pig out" and eat whatever you want. Don't give in — you can increase your caloric intake somewhat, but increasing it too much will leave you with a big surplus of calories that your body will convert to fat. Over a long period of time, this can make you "big," though not in the sense you probably wanted, so try to keep your natural urge to eat more in check.  In general, you'll feel fullest if you stick to a diet of lean proteins, whole wheat grains, fruits, vegetables, and  healthy fats (as recommended above.) On the other hand, processed snacks won't usually "fill you up" in the long term. This means that sticking to a healthy, natural diet will usually keep you from overeating (though it's certainly possible to eat too much of foods that are healthy. To keep your eating under control, try using a calorie counting application like the one at MyFitnessPal.com. If you desperately want big muscles, it may be tempting at times to use certain illegal shortcuts to reach this goal. Resist this urge. Steroid and other illicit exercise aids may seem to get quick results, but they're not worth the associated health risks, which, depending on the drug, can be quite serious. For example, anabolic steroids...


Не перенаселяйте аквариум. Если какая-то из рыб начала проявлять территориальную агрессию, установите в аквариуме перегородку, чтобы защитить от агрессора остальных обитателей. Не оставляйте несъеденные остатки корма на дне аквариума. Поддерживайте температуру в аквариуме на стабильном уровне. Обращайте внимание на появление у рыб симптомов заболеваний.

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Remember, you need 10 to 20 gallons of water per fish. If you add a new fantail goldfish to your tank, you will need to increase the tank size accordingly. If your fish feel overcrowded, they may become aggressive and fight with one another. Even in a properly sized tank, some goldfish are simply more territorial than others. If one fish seems to be consistently chasing another, invest in a tank separator to manage conflict.  You can buy a tank divider at a pet store. Install it in your tank so your fish cannot get to one another. You can also buy a new tank altogether to correct this problem. Uneaten food at the bottom of the tank can be a problem. Not only does this indicate you're overfeeding your fish, this could cause tank contamination. If you notice un-eaten food during a routine water change, remove it from the bottom of the tank. In the future, cut back on how much you're feeding your fish. Fantail fish can survive in a variety of temperatures. However, sharp increases or decreases in tank temperature can  shock your fish's system. Take steps to assure the tank temperature remains relatively stable.  Do not place a goldfish tank near a window. The air from outside can cause the tank temperature to rise or drop quickly. Keep the tank in an area of your home where the temperature is stable. Watch for areas of the home prone to drafts, or that get warmer or colder during certain times of the day. You should also quarantine any fish that appear unhealthy. This not only prevents the spread of disease, but allows you to closely monitor the sick fish and treat the illness without harming the other fish, plants, and invertebrates in your tank with medicines and chemicals. Signs of illness can include:  Bloated body Listlessness White spots on the body Rapid breathing Bulging eyes Hiding in the corner


Не переносите свои негативные эмоции на других. Будьте готовы взять на себя ответственность за свое поведение. Думайте, прежде чем действовать. Будьте благодарным человеком.

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To be mature, you’ll have to get a handle on the uncomfortable feelings you experience, such as anger, disappointment, or embarrassment. Cursing or shouting at others because you feel terrible won’t help you look mature. Find healthy ways to release and  express your emotions instead.  First, understand why you are feeling this way. Answer three questions: what happened before, how does it feel in your body, and how would you label the feeling? Next, decide how you can express this feeling without hurting yourself or others. You might write in a journal, burn off some steam by exercising or playing sports, or listen to some music that reflects your emotions. When you make a mistake, it won’t do you any good to blame someone else or make an excuse. Putting the fault off on others can ruin your relationships. Plus, you will never learn and grow if you don’t face consequences.  Step up to the plate and take full responsibility when you make a mistake. Do this by immediately admitting your wrongdoing. This can be as simple as saying “My bad” or “That was my mistake.” If you hurt someone, apologize. Then, figure out how you can make amends. For instance, if you left the back door open and your cat got out, admit it. You might say, “I’m sorry.  I left the back door open. I’ll go ask the neighbors if they have seen the cat.” Maturity means thinking about the consequences of your actions. Whenever you are about to say or do something, take a couple of seconds to think about the outcome of your words or actions. Acting on impulse may feel good in the moment, but it can get you into trouble in the long run.  To prevent impulse reactions, pause before making decisions or taking any action. Take a few  deep breaths. Ask yourself, “what is my conscience saying? Will this harm me, or anyone else? How would I feel if someone did this to me, or how will I feel about myself later, if I do this?” For example, a friend asks if you want to cut class. You might pause and breathe deeply. Think about why you would do this—maybe you...


Не переполняйте бачок стеклоомывателя.

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Because fluid can expand when heated, it’s important that you do not overfill the reservoir.  When the fluid warms due to the high engine temperatures under the hood, the pressure could cause the reservoir to crack and leak if there is too much fluid in it. Use a turkey baster to suck extra fluid back out of the reservoir in the event you over fill it.


Не переставляйте мебель без предупреждения. Предложите руку для ориентации. Подробно описывайте предметы. Помогайте слепому присесть. Помогайте пройтись по ступенькам. Помогайте проходить в дверные проемы. Помогайте садиться в машину.

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Blind people memorize where the furniture is in homes, classrooms, offices and other places they frequently go to. Moving the furniture around could be confusing and possibly unsafe.  If you do move it, tell the person exactly how the layout of the room has changed. Avoid leaving obstacles in the person’s path. Don’t leave doors open. Don’t have stacks of clutter on the floor. If the person has asked for assistance in walking from one place to another, offer your arm by touching their hand to the back of your arm, just above the elbow. This is a comfortable place for the person to hold your arm as you walk.  When you start to move, walk a half step ahead, and at a moderate/slow pace.  When you're guiding someone, you need to walk slower than you'd normally walk. Walking too fast could cause the person to trip. If the person uses a guide dog or cane, walk on the opposite side. As you walk, talk about what you're encountering. If you come to a curb, say "curb up" or "curb down" to let the person know they need to step. Be very specific and describe things in terms of where they are. If a blind person asks you for directions, it’s not very helpful to point and say “over there.” Instead, describe how to get there by speaking in terms of distance.  For example, say “The bodega is three blocks away. Turn left out the door, walk two blocks north, turn right, and you’ll find it at the end of the block on the right side of the street." Describing directions in terms of landmarks isn’t very helpful to a non-local, either. Saying “it’s just past the gas station” won’t be useful to someone who isn’t familiar with the area. Describe things in the person’s path. Alert them to the presence of low-hanging branches and other obstacles they won’t be able to see. The best way to do this is to pull out a chair and place the person’s hands on the back of it, so they can be seated. As you do so, describe the height of the chair and which way it's facing. Don’t steer someone backward into a chair, since they could lose balance....


Не перестарайтесь с актерским мастерством. Забудьте неловкие моменты и двигайтесь дальше. Не спешите, действуйте очень медленно.

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Remember, no one is judging your acting. You are likely going to be nervous in the beginning. Don’t put too much pressure on yourself. Try and stick with a role that you are familiar with so that the dialogue will come easily. For example, if you have worked as a nurse in the past, you may feel more comfortable role playing as a health care professional. If you are confident in your acting ability, you could try a more elaborate role and talk with an accent. When role playing for the first time, you are apt to break character and laugh a few times. This is okay and you should not let one slip up ruin the experience. Instead, laugh a little and then continue with the scenario. This nervous laughter will likely go away quite quickly. You will likely find that with role playing the planning and anticipation can be just as sexy as the actual event. Enjoy the process and take things slowly.


Не переступайте черту. Смотрите по сторонам. Принимайте во внимание местные обычаи. Поцелуи допустимы только по взаимному согласию.

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If you want to kiss your partner in public, you can. That doesn't mean you can let that kiss progress into a make out session. When going in for a public kiss, use some discretion. Kissing in public is fine as long as you don't overdo it. Don't use any tongue, and don't put your hands under your partner's clothes. Anything more than a closed mouth kiss may start to make people uncomfortable. Kissing in public isn't always acceptable. Even if you think no one is paying attention to you, it may not be a good time to start kissing.  For example, just because you're in a dark movie theater, doesn't mean it's okay to start making out. You may be able to get away with a quick kiss on the cheek, but don't push it because you think no one can see you.  Avoid kissing in places with large crowds, such as restaurants or grocery stores. An exception to this rule is nightclubs. It's common to see people kissing and dancing at nightclubs. If you're out and you feel like kissing, you're probably in the clear. In some countries, kissing in public is a serious offense. In most Western countries if someone disapproves of your kiss, you should only have to worry about a dirty look or two. But, in places such as India, kissing in public could land you in a lot of trouble. If you plan on traveling with your partner, research some of the customs before you leave. Look for laws regarding all types of public affection. Don't limit your research to just kissing. For example, in China, holding hands is also prohibited between couples. No matter where you are, respect other people's boundaries. Don't force a kiss on someone who does not want to kiss you. Nobody appreciates unwelcome physical advances. Don't use public affection as an ego boost. Kissing in public should be about sharing a kiss with someone you enjoy spending time with. Don't use it as a way to communicate to the rest of the world that your partner is "taken."


Не переусердствуйте в первые несколько дней. Воспользуйтесь костылями. Измените свой рабочий режим.

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Arthroscopic surgery may alleviate most of your knee pain almost immediately, but be very careful and resist the urge to participate in any strenuous activity during the first few days or so to allow for healing. Any exercise during the first few days post surgery should be very mild and focused on leg muscle contractions and mobilization without weight bearing, such as slowly raising your leg while lying on your bed or sofa.  After a few days, focus on regaining your balance and coordination by putting more weight on your leg, but support yourself with a chair or against the wall in case you lose your balance. Complete inactivity (such as bed rest) is not recommended post surgery — muscles and joints need to move and get ample blood flow in order to heal. Most likely you'll need to take some time off from your job, especially if it involves much standing, walking, driving or lifting. Recovery from simple arthroscopic procedures is usually relatively fast (a few weeks), but you may need to use crutches during that time. If parts of your knee have been repaired or rebuilt, you may not be able to walk without crutches or a knee brace for several weeks, and full recovery may take several months to a year. Make sure your crutches fit your height, otherwise you might develop a shoulder injury. If you have a physical job, then talk to your boss about switching to something less demanding, if possible. For example, maybe you can do something more sedentary at the office or work from home on the computer. Even driving is typically restricted from 1-3 weeks after an arthroscopic knee procedure, so merely getting to work might be very difficult.  When you'll be able to drive depends on: the knee involved, whether your car is manual or automatic, the nature of the procedure, your level of pain, and whether you are using narcotic pain medications. If your right knee is involved (which is needed to press the gas and brake pedals), expect to be restricted from driving for a longer duration.


Не переусердствуйте с количеством парфюма. Откажитесь от использования увлажняющего крема. Откажитесь от большого количества ювелирных украшений. Не загорайте и не стригитесь непосредственно перед свиданием.

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Some people are especially sensitive to scents and sprays, and too much scent can be overwhelming. Apply just a single spray or a few dabs. If you feel that your date may be sensitive to your perfume, ask them about it before the date.  Say something like, "would it be alright if I wear some perfume for the date?" or "would you mind if I put on some cologne?" Deodorant is always a good idea, but be careful not to over-apply that either, especially if it is fragranced. Even if you have extremely dry skin, consider skipping an application right before your big date. First dates are always a bit nerve-wracking, and you'll likely be sweaty until you feel settled. By avoiding moisturizer for the date, you can avoid unwanted shine. Alternatively, consider wearing an anti-sweat or anti-shine makeup setting spray. You can also apply a light dusting of setting powder before you head out. Choosing a few simple pieces to accentuate your outfit (if you're going somewhere fancy) is appropriate. If you're drowning in jewelry, your date might feel distracted by it. Another reason to avoid excessive jewelry is that it might get in the way. Depending on where you are going, you might also become a target for theft. This is especially important if you are meeting someone you met online. Even if a tan would look good on you, you want to be an accurate representation of the photo you posted. If you had long hair in your photo, then keep it long for the date!  Another reason to avoid tans and haircuts before dates is that they can go wrong. If you end up with a bad tan or haircut, you may not have enough time to fix it. Sometimes, a hair cut may be a good option. For example, if your hair looks unruly and messy, a good trim may help eliminate split ends and get your hair back into shape.


Не переусердствуйте. Используйте брови. Не ухмыляйтесь. Окиньте человека взглядом сверху вниз.

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While eye contact is key to attraction, being too enthusiastic can be off-putting. Try to avoid going overboard with eye contact.  Once you've initiated conversation with someone, glance away while he or she talking now and again. Do not be rude by glancing away to look at your phone or someone else. Just briefly glance to the left or right to avoid being overwhelming with eye contact.  You should strive to look at someone's face about three quarters of the time you're talking to that person. Keep your glances between one and seven seconds. This shows a genuine interest, which can be attractive, but does not overwhelm a potential partner with eye contact. Raising your eyebrows can be seductive. Raising your eyebrows conveys interest and recognition. When you're talking to someone, raise your eyebrows when conversation begins. This can increase your chance of seducing this person. The way you look at someone can effect your likelihood of seducing that person. Maintain level, steady eye contact when talking to someone rather than looking using the corner of your eyes. Side-eyeing can help with making initial eye contact. However, people tend to respond better to occasional direct eye contact during conversation rather than side-eyeing. On occasion, glance the object of your attraction up and down. This can help convey attraction.  You can also tell if a person is interested in you based on how they look at you. If someone glances at your hips and thighs there's a good chance they're interested in you.  When you're interested in someone, you can show this by eyeing their head and shoulders while they talk. This tends to convey attraction, which might help in seducing someone.


Не переходите на враждебный настрой. Не поворачивайтесь спиной. Не бегите.

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If you're being chased by a goose, your inclination may be to scare it off. However, getting hostile will only be seen as aggression.  Do not yell at the goose. It's better not to say anything, as to avoid provoking it. You should also not make any physical gestures towards the goose. Do not kick, swing your arms, or throw anything at the goose. It's very important you face the goose until it stops pursuing you. Keep an eye on the goose at all times. Do not close your eyes or turn your back from the animal. Watch the goose carefully until it backs off. As you should keep your eye on a goose, running is not recommended. If a goose sees you running, this may encourage it to chase you more. Also, running may make you appear excited or agitated, which a goose may perceive as aggression. Even if a goose is gaining ground, remain calm and take slow, careful steps to get away.


Не переходите на личности. Не позволяйте своим эмоциям влиять на ваши мысли. Не следует всегда вестись на «моду». Остерегайтесь порочных логических кругов.

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Ad hominem attacks happen by placing doubt on someone's character or attributes to discredit their arguments. When someone does this, they are undermining someone's case without providing logical evidence as to why. It is important to listen to information and disconnect it from feelings you may have for that person. This will allow you to pull out the facts and stay logical. Emotional appeals are often used in order to get a reader or listener to respond out of sympathy and it can lead someone to act against their better judgment. Be sure to watch out for these types of manipulations and to keep a clear head. " It is very common for someone to agree with an idea or opinion merely because it is a popular one. When deciding your own thoughts, views, or opinions on a particular issue, be sure you know why you feel a certain way. Do not just agree to something because everyone else is going along. Always back your opinions up with your own personal logic and research. This is a pragmatic defect in an argument in which the end result ends up being the starting point. Basically, the proposition for something is supported by the premises, and the premises are supported by the proposition. The argument fails to have valid evidence because the foundation for proof does not have real evidence.Here is a common example:  Person A, "Go to bed." Person B, "Why?" Person A, "Because I said to go to bed."


Не пишите на карте «см. паспорт». Не оставляйте поле для подписи пустым. Узнайте, распространяется ли на вашу карту защита от мошенничества.

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” You may have been told that you can protect yourself against credit card fraud by writing “See ID” or “Check ID” rather than signing your name. The idea behind this is that, should someone steal your credit card, they’ll be unable to use it without also having your ID. However, most merchants are prohibited from accepting cards that don’t have the user’s signature.  Look at the fine print on the back of your card. It probably contains a statement similar to: “Invalid without an authorized signature.” Also, most store clerks will swipe your credit card without even glancing at the back of it to confirm your signature. Technically, you’re legally required to sign your credit card before use in order to validate the card. Some store clerks may refuse to swipe your card if they see that you haven’t signed the back.  With the increasingly prevalence of chip readers and self-service card readers (e.g., at gas pumps), many store clerks don’t have the opportunity to ask to see your card.  Leaving the back of your card blank in no way increases the security of your credit card. A thief could feasibly use the card with or without your signature. If you’re concerned about a potential thief using your signed credit card to make purchases, the best way to protect yourself is to make sure your credit card has fraud protection. Contact your credit card company’s Customer Service department and ask if your account has fraud coverage. If you do have fraud protection, U.S. laws limit the cardholder’s liability to $50.


Не пишите негативных или оскорбительных вещей в социальных сетях. Не размещайте фотографии и не отмечайте на них других людей без их согласия. Не разглашайте избыток личной информации в своих аккаунтах в социальных сетях. Оформляйте посты строчными, а не прописными буквами. Не отправляйте людям непрошенные сообщения или фотографии.

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Before you post anything online, take a few minutes to consider if it’s something you would say in person or to someone’s face. If it’s not something you would share, then avoid posting it on your profile since it could come across as negative or offensive to other people who see it.  Try writing out angry or negative posts in a different document rather than on social media sites. That way, you can come back to them later and determine if it’s something you really need to post. Talk directly to people rather than posting an angry or offensive status about them. That way, you can work through the problem privately so you don’t post anything publicly. It may seem funny to post an unflattering picture of a friend and tagging them in it, but it could hurt their feelings if it appears on their profile. Talk to the person directly before posting anything to make sure it’s okay with them. Send them the picture you want to post so they know what to expect. If they ask you not to post it, respect their decision and don’t share it.  Tagged photos usually show up prominently on someone’s social media account, so other people could see the photo and judge the person you tagged for it. Think about if you would want your friend to post a picture of you in a similar situation. If you wouldn’t want the picture of you posted online, then chances are your friend wouldn’t want the photo posted either. Oversharing can be writing posts with private information or just posting too many things throughout the day. Think about if you want the information you’re sharing online to be publicly available before you post it.  Social media sites like Twitter are more acceptable for posting multiple times throughout the day as opposed to sites like Facebook or Linkedin. Never post personal information like addresses, phone numbers, or passwords online since you could get hacked or scammed. Using capital letters online usually comes across like you’re yelling at the people reading your posts. When you write your posts, only use capital...


Не пишите с заглавной буквы неофициальные титулы или нарицательные существительные. Не пишите с заглавной буквы обособленную должность. Используйте строчную букву, если звание в предложении указано после имени человека.

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When the job title refers to a profession or class of jobs rather than to a specific or official title, do not put it in uppercase. For instance, “Janice Buckley is a microbiologist,” or “Here are some tips from painter John Green.” In both cases, these job titles are being used to describe a profession rather than an official title, so they shouldn’t be capitalized. If a title is isolated from any names and used as a standalone noun in a sentence, it should not be capitalized. This is the most common use-case for job titles, which means that they most often don't require uppercase. For example, “John, who is a salesperson, works at the dealership,” or “The clerk helped us with the documents.” This is true whether or not the title is specific or general, official or unofficial. For example: “Jesse Roberts, editor in chief at Grammar Central, hates typos,” or “Helena Briggs, social worker with the NHS, is a handling the case.”


Не плавайте в темной мутной воде. Не посещайте пляжи, известные частыми встречами с акулами. Не плавайте в океане в сумерках. Держитесь подальше от тех мест, где обитает много тюленей. Никогда не погружайтесь в воду в одиночку. Не погружайтесь в воду, если у вас идет кровь. Не погружайтесь в воду, не сняв с себя блестящие предметы. Не паникуйте в воде. Используйте специальные защитные купальные костюмы.

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Water where you aren't easily visible can prove dangerous. A shark may not realize that you are a human and mistake you for food. This could result in a shark bite. Stay close to the shore. Try to stay away from steep drop offs and channel openings. Sharks are known to congregate in these places. While sharks are in the entire ocean, the most shark encounters seem to happen at certain beaches. A section of beach in Volusia County, Florida is well-known for its high number of shark encounters. Beaches in California, South Africa, and Australia also have a greater number of shark interaction. Research which beaches are known for sharks, and stay away from those beaches. These two times of day are the most active times of day for sharks. This is when they are feeding. Swimming, diving, and surfing during these times, especially in waters where sharks are known to be, can be dangerous. You are more likely to get bitten if you interrupt a shark's feeding time. Be cautious during full and new moons, too. These lunar cycles are when the tides are highest and may alter a shark's breeding or behavioral pattern. Be careful when swimming, diving, or surfing in spots with lots of seals. Seals are one of the main sources of food for sharks, so your chances of encountering a shark increase in these areas. You might also run the risk of a shark mistaking you for a seal and accidentally biting you. Sharks are more likely to bite a single person than a group. Swim, dive, and surf with another person. If that isn't possible, stay close within the sights of lifeguards. If you want to go diving to swim with sharks, always go with someone who is experienced in swimming with sharks. They can help ensure your safety. Learn about how to behave around sharks before diving with sharks, and learn as much about sharks as you can beforehand. Blood can attract sharks, so don't go into the water if you have a fresh cut or wound. If you are menstruating, consider waiting until you are finished, or wear a leak-proof tampon. Also refrain from...


Не планируйте импровизировать. Узнайте свою аудиторию. Сначала представьтесь. Обозначьте четкую и понятную цель в начале своей речи. Скажите, какое значение для вас имеет оказанная вам честь. Завершите свою речь кратким, но мощным финалом. Постарайтесь поблагодарить всех, кто помогал вам на пути к успеху. Ищите вдохновение у великих.

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” For any public speaking event, planning and preparation is key. Even if the speech you’ve been asked to give is only a minute long, preparing and organizing your thoughts beforehand can make the difference between a tepid response and a warm one. ‘’Always’’ devote some time to developing your speech before you step up to the podium. Don’t rely on your natural charisma or your ability to think on your feet — once you’re staring out at the dozens or hundreds of expectant faces in the audience, you may find that your ability to be charming and profound come less naturally to you than you thought. Like talented authors, good speechwriters know to adjust the content of their speech to fit the needs of their audience. Serious or formal occasions with important guests will require speeches that are similarly formal, while more light-hearted affairs may call for a less serious tone. When in doubt, err on the side of formality — it’s usually less embarrassing to deliver a formal speech at a casual event than vice versa. As a general rule, the smaller your audience and the more intimately you know its members, the more casual your speech may be. Unless you're sure that  everyone in the audience will be perfectly aware of your importance, you'll probably want to start your speech with a few brief words about yourself just to give the audience an idea of who you are. This will probably involve briefly listing your position, some important work you've done, and your connection to the honor or award that you're receiving. Keep these remarks short and humble — your goal isn't to build yourself up or brag, but to introduce yourself to people who are unfamiliar with you. Additionally, you may want to be prepared to skip some of your opening remarks if the person who welcomes you to the podium gives you a lengthy introduction. For instance, if you're accepting an "Employee of the Year" award at the tech firm you work for, assuming that your audience contains people who don't know you, you may want to begin with an...


Не плюйте рядом с людьми (и особенно им под ноги), потому что это считается оскорблением. Никогда не плюйте на руку, чтобы «оформить» сделку! Если вам нужно сплюнуть во время дегустации вина, плюйте в специальную емкость. Если вы курите и хотите сплюнуть, плюйте в емкость. Иногда принято плевать через плечо, чтобы защититься от злых духов или плохих вещей, которые могут произойти.

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In some cultures and especially in baseball, it's common to spit on the ground, close to someone's feet, when you want to insult them. This is a common way of expressing disgust. This is always insulting. Because of this, it can also be provocative and confrontational, which could lead to an escalation in a tense situation. Be very careful if you ever attempt to do this. It's a common trope in hyper-masculine television shows that two men will spit on their hand before shaking to "seal a deal," but this is purely a product of pop culture, not a common tradition in any culture. If you've just bought a house and want to seal the deal with the realtor, just shake hands in the regular way. No spitting necessary. To avoid consuming too much alcohol during a wine tasting, it's traditional to spit the wine out into a bucket after tasting each different variety. Buckets will often be provided at professional tasting events, but they may not be. If you'd rather spit, make sure you locate a receptacle before taking wine into your mouth and never just spit it onto the ground. If you're only going to be tasting a few varieties, it's always perfectly ok to swallow the wine instead. Just get a designated driver. It's common practice to keep the sidewalk and other surfaces free of tobacco stains by spitting into a jar, bottle, or receptacle that you keep on your person, ideally out of sight. Even if you're going to be outside, it's a good idea to spit tobacco into a receptacle. Old-style spittoons were first introduced to help control the spread of tuberculosis and other communicable disease spread by contact with bodily fluids. Spittoons are still common in some public buildings, including the United States Senate. In some regions, it's thought that spitting on the ground can help to ward off the possibility of bad omens. If you're a superstitious person and find a black cat crossing your path, a bird flying into your house, or you find yourself walking under a ladder, consider spitting courteously and quietly. It's good luck.


Не повторяйте ошибку. Разрешите конфликт, чтобы двигаться дальше. Извлекайте уроки.

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Hurting someone the same way twice is a sure way to completely erode the person's trust. If you want to preserve the friendship, make sure you never intentionally hurt the person again. Do your best to be a dependable, considerate friend. It's impossible to be perfect, but you can try your best to be trustworthy. to move on. Whatever the outcome of your attempts to make amends, it is important not to wallow in self-pity, or to seek to attach blame to the other person. Even if you couldn't set things right, at least you did your very best.  Focus on what's ahead for both of you and don't keep reliving whatever happened. Even if you don't make up with the other person because they have made a decision that things are completely broken between you, make a decision to never hurt another person in this way again. Use your experience from your mistake to have compassion for others who make the same mistake. Not only do you understand them better now, but it's possible you'll have enough experience to help them work through to reach a positive outcome, without condemning them. Self-forgiveness (which is at the heart of making amends) enables you to live in the present rather than the past, so even if things don't work out, be grateful for this gift. By forgiving yourself, you will heal.


Не повторяйте прошлых ошибок. Не оказывайте на себя слишком много давления. Начните с чистого листа. Не забывайте быть собой. Признайте, что это не сработало.

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Remember that reflection period after your break up? Well, it should come in handy now. When you're with your boyfriend again, remind yourself of what went wrong and try to prevent it from happening. If the problem was that you fought too much, then remind yourself to calm down when you have the urge to pick a fight. If your problem was that you were mean to his friends, try to be nicer, this time -- your man should be worth it. If your ex is the one making the mistakes, gently remind him that whatever he's doing caused the same problem last time. Though you should avoid making the same mistakes, if you're constantly obsessing over not making them, you won't be able to enjoy the relationship. Just have fun and try not to think about it too much unless you're having a conflict. If you're so worried that you'll lose him again every step you take, you won't be able to live in the moment. If you're insecure about the relationship ending again, your ex will be able to tell, and that will make him feel more uncertain, too. Don't think of this as Part Two of your relationship saga -- think of it as two people starting completely over while being better equipped to deal with any challenges that come their way. Though you can't completely forget the past, there's no need to dwell on it or rehash it. Of course, if any fond memory of the past comes up, you should talk about it, but think of everything as starting anew. You're starting over, and this time, you're just going about it with more foresight. It's important to work on yourself to improve your relationship as long as both people are doing the work. But you shouldn't change yourself completely just to fit some image of what your ex wanted from you. You should only change if you want to change, not just for him. Remember that he liked you for a reason originally, so if you change too much, he may not be able to recognize the girl he fell for. There's a difference between addressing your flaws and being a new person entirely. It's okay to address your flaws, but...


Не повышайте голос. Убедите подростка вести себя спокойно. Думайте, прежде чем говорить. Дышите глубже. Постарайтесь отстраниться от ситуации. Не используйте осуждающих фраз. Научитесь предугадывать проблемные периоды. Не принимайте сказанное ребенком на себя лично. Поменяйте точку зрения на поведение ребенка.

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Studies have shown that yelling at your teenager, no matter how much you may believe they deserve it, actually makes behavior worse. It might feel good in the short term, but parenting is about improving your child’s behavior, not making yourself feel good. No matter how hard it is, don’t let yourself yell back, even if your child is yelling at you at the top of their lungs. Even if you keep your cool, it doesn't feel good to get yelled at. Furthermore, you need to break your child of the habit of raising their voice to you before they begin to think that it's acceptable behavior.  If it's a relatively new behavior, be understanding with them and explain why yelling doesn't help: "I understand that you're upset, but yelling doesn't do anything but get both of us riled up. The more worked up we get, the less likely we'll be to reach a happy ending here." If it's repeated behavior, be firmer: "I do my very best to never raise my voice to you, no matter how upset I get. I expect the same courtesy from you." If your teenager has made a habit out of being smart with you, set firm, strict boundaries in a confident tone: "I don't know what you think you're going to accomplish by being sarcastic with me. At the end of the day, I'm still your parent, and you need to watch your tone and lower your voice before I double your punishment." Everyone can think back to a time when they snapped at someone without thinking first about what they were saying — usually, you regret it immediately. Take a few seconds to work through your immediate reaction of frustration or anger before responding to your child. Your teenager is coming from an uncontrollably emotional place, but it’s on you as an adult and parent to speak from a place of reason. Don’t worry about voicing your personal frustration; instead, focus on what you can say that will actually elicit the desired behavior from your child. It may be helpful to breathe deeply for a few moments to get your breathing and heart rate under control. By consciously reducing the...


Не подвергайте волосы термической обработке. Не красьте волосы слишком часто. Избегайте жестких полотенец и наволочек.

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While heat styling can make your hair look fabulous, it also strips the moisture from your locks. That’s why it’s an especially bad idea when your hair is fried. Try to limit your use of curling irons, flat irons, and even blow dryers as much as possible. Let your hair air dry when you wash it, and play up your hair’s natural texture rather than curling or straightening it.  When you do heat style your hair, always use a heat protectant first to limit the damage to your locks. Cream or lotion heat protectant formulas are best for coarse or thick hair. Sprays work better for fine or thin hair. Use curlers or bobby pins to create fun looks without the heat. When your hair is fried, it’s often the result of bleaching or other coloring treatments. While occasional coloring treatments won't hurt, avoid using bleach as much as possible. Make changes to your color slowly by gradually adding color instead of suddenly switching to a new shade. If your hair is damaged, the damage may be worsened by drying it with towels or sleeping on linen or cotton pillow cases. To avoid this, use a microfiber towel when drying or wrapping your hair. Switch to silk pillow cases.


Не подвергайте одежду воздействию тепла. Если одежда испачкалась, постирайте ее в воде температурой 24–27 °C. После того, как вы постираете одежду, вывесьте ее высыхать на 2–3 часа.

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Heat can cause the fibers of your spandex garment to retract back to their original size. High temperatures can also break down the elastane fibers in spandex, causing the garment to break down. After you have stretched it, use the cool setting whenever you wash your garment in the washing machine. If you would rather hand-wash your garment, fill your sink with room temperature water, then stir in about 1 teaspoon (4.9 mL) of a mild detergent. Use your hands to swirl the garment in the soapy water for 2-3 minutes or until it seems clean. Empty the sink, then rinse your garment in cool water. It's best to allow your garment to air dry after every wash to help protect the spandex fibers. To air dry it, lay it on a flat surface, hang it from a clothes hanger, or pin it to a clothes line with clothespins.


Не поддавайтесь злости. Проводите время с друзьями. Занимайтесь любимыми делами. Начните вести дневник.  Своевременно обращайтесь за помощью

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It's normal to feel upset and a little heartbroken when your crush rejects you, but anger will not help anything. Getting angry can be particularly damaging if your crush is a close friend, as getting mad may ruin the friendship. Wish your crush good luck and try to smile. If you were/are close friends, let your crush know you'd like to remain friends, and that you hope this won't change things between you. It's the best way to save face and maintain the friendship after getting rejected. One of the best ways to get over heartbreak and rejection is to surround yourself with friends. Whether you go to a movie, get food, go out for a drink (if you're old enough), or just hang out at home, it's important to be with friends during difficult situations. Let your friends know you're going through a rough patch, and ask them if they're free to spend some time together. Some friends will make the effort to reach out to you, but other friends may need to be invited. If your friends don't immediately reach out to you, try approaching them and let them know that you could really use some company. If you're feeling the sting of a crush's rejection, it can be helpful to seek out activities that make you happy. Whether you enjoy listening to music, reading a book, watching a movie, or simply going for a walk or bike ride, doing things you enjoy can help you feel good and stay positive in spite of how you're feeling. Some people may assume that journaling won't help, but studies have shown that journaling can help people put their thoughts into perspective and remain positive after experiencing heartbreak.  Invest in a new, high-quality journal. This will ensure that the journal will stand up to any abuse from daily use, and will make you more likely to want to use your journal every day.  Set aside time everyday to write in your journal. Try setting a timer to force yourself to write for longer periods of time.  Allow yourself to experiment. Your journal isn't intended to be read by anyone else, so let yourself be open and...


Не поддавайтесь на провокации. Не принимайте обиды близко к сердцу. Подходите к ситуации с юмором. Проявите сочувствие.  Защитите себя

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One of the best ways to ignore somebody is to show them that you’re disinterested in communicating with them. If a girl is bully with you, don’t stoop to her level. Instead, try not to engage in distasteful conversation. Be as formal and polite as you can so that she’ll have no choice but to leave you alone. Say you run into the girl at school, and she starts yelling at you from across the hall. Don’t respond. Politely say “excuse me” and keep walking forward. Usually, bullies act the way they do out of low self-esteem. Oftentimes they are targeting you just because they need somebody to pick on, so it is important to avoid taking the bullying personally.  To avoid taking the bullying personally, try considering the importance of the relationship. Is this someone you really care about, or someone who you just know? Does his or her opinion really matter? Will it affect how those who really care about you will treat you? You can also try thinking about how this person treats other people and why. Is she mean to most people or does she pick on a select few people? Why do you think she does this? Is she insecure? Does she struggle at school? Is there something else that might be causing her to lash out? Laughing at mean comments will make you feel better about yourself, and will also confuse the girl so much that she might stop. Bullies are looking to provoke you, and if you respond with a positive attitude, they will likely stop feeling the need to pick on you. Bullies act out because they themselves feel hurt or misunderstood. Try to see the girl as a human being who is hurting, and who is dealing with her problems by trying to make you hurt, too. Don’t let her do this to you. Instead, feel empathy for the girl and don’t let her get to you. . If ignoring her still doesn’t work, don't be afraid to stand up for yourself. Try not to yell or get too worked up. Say something simple and direct, like: "I don’t like the way you’re treating me. This needs to stop.” Saying something honest is always disarming. If you...


Не поддавайтесь соблазну использовать экстремальную диету. Иногда позволяйте себе расслабиться. Слегка перекусывайте на протяжении дня, чтобы справиться с голодом.

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Extremely restrictive diets that don’t allow for the consumption of specific food groups are unsustainable. Although these diets might cause your stomach to look and feel smaller initially, the results won’t last due to constant hunger and your body not getting the nutrients that it needs. Restrictive diets can cause you to “binge” once the diet is over, which can make you feel sick by filling your stomach past its normal capacity in one sitting. Much like crash diets, a healthy diet can become unhealthy when you begin to restrict yourself from all sugars, fats, and “bad” foods. You might find it helpful to allot yourself one time per week when you can indulge a craving or eat your favorite unhealthy meal. Remember to always practice portion control to not gorge yourself or make yourself feel sick. Many people restrict themselves to only three meals per day and are left feeling hungry. Having a healthy snack like nuts, a granola bar, or a piece of fruit can keep you satisfied between meals and help to avoid overeating.


Не поднимайте таксу за переднюю часть тела. Никогда не бросайте таксу на пол. Никогда не позволяйте таксе изгибаться и перекручиваться при взятии на руки. Не игнорируйте признаки болевых ощущений у собаки. Обучите членов семьи и друзей правильно брать собаку на руки, прежде чем позволять им играть с ней.

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Many are accustomed to picking up dogs as if they were human babies by putting one hand under each of the dog's "armpits." However, this is unsafe for dachshunds. This puts an unnatural stress on the dog's back — the spine simply isn't built to support his long body without any other support. In general, you will want to avoid any sort of hold that supports only half of the dog's body length. This is true even if the dog is already standing on one set of legs — like, for instance, if he is propping himself up on his hind legs while looking over the top of a sofa. In this case, you'll want to lean down so that you can support his rump before picking him up. As noted above, dogs should be set down gently, not dropped. A dachshund's legs are very short compared to other dog breeds'. This means that they can't bend very far to absorb the shock of hitting the ground, which puts most of the impact stress on the leg joints and back. Getting rid of the dog's "fall" eliminates this danger. Don't trust your dog's body language here. Dachshunds don't know that their skeleton can't support falls, so they may be perfectly willing to jump out of your hands. Even if this doesn't cause them immediate pain, it can lead to painful problems if continued in the long-term. Dachshunds' long, slender spines are especially vulnerable to injury, which is why it's so important to keep their bodies straight when you pick them up. You will definitely want to avoid any activities that put a twist or bend in the dog's back, as this increases the stress on it and can contribute to conditions like slipped discs. For example, one way you might accidentally do this is by scooping the dachshund up suddenly when he doesn't expect it. If you startle your dog, he may wriggle or twist out of one of your hands, putting an unnatural bend in his spine as he hangs. Make sure your dog is calm and aware of you before you attempt to pick him up. Dachshunds, like all dogs, are generally pretty smart about letting you know when they are in pain. If your...


Не подносите руки к лицу. Оставайтесь спокойным. Держите руки раскрытыми и не скрещивайте их. Контролируйте моргание. Используйте зрительный контакт в качестве своего преимущества. Когда врете, повернитесь телом к человеку. Используйте физические прикосновения, чтобы создать чувство близости.

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Liars tend to fidget with their hands a lot. Keep your hands at your sides if you are standing or on your lap if you are sitting. Don’t rub your chin or your nose. Don’t run your hands through your hair. Swaying back and forth, tapping your foot, or generally moving a lot are signs that you are lying. Don’t shrug your shoulders a lot either. Keeping your whole body relaxed and unmoving adds poise to your appearance, and it will keep people from being suspicious. Folding the arms is considered closed off posture and when you lie it is a giveaway to people. Don’t cross your arms. Keep them at your sides, or if you are sitting down, lay your hands on your lap. Liars tend to blink nervously, and it’s an easy sign for people to notice. Also be aware that keeping your eyes open for too long can become suspicious, so make a conscious effort to blink as you normally would. One of the surest signs that someone is lying is shifting their eyes away from the listener. You can control your eye contact to mask your lie. Make enough eye contact to make the person believe you. You have to find a balance between too little eye contact and too much. If you stare at the person without looking away you will seem as suspicious as if you never meet their eyes. Turning your body to the side or turning away is seen as a sign that you are trying to hide something. Make sure that your body stays angled toward them. Keep your eyes in their direction, as well, and don’t stare off into the distance. When you are lying, appropriately touch the person you are lying to. Place your hand on their shoulder, grab their hand, or gently touch their leg if you are sitting by them. By touching them you will soften them toward you and make them more trusting. You need to take account of whether or not you are in a close enough relationship with the person to initiate physical touch with them. In many situations, this won’t be the case.


Не подписывайте никаких документов о согласии, не посоветовавшись со своим агентом. Честно сообщайте свои размеры. Будьте профессиональны, вежливы и учтивы. Относитесь к профессии модели как к любой другой. Всегда уточняйте, будет ли на месте визажист. Подходите к работе творчески.

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A client may ask you to sign paperwork or consent forms.  Before you sign, be sure to ask for a copy to share with your agent.  You do not want to sign a form that gives a photographer or client more power over your actions or images than they should have.  Similarly, do not sign a contract with an agency unless the agency and the contract both seem legitimate.  If you are not sure whether the contract is good, have an attorney or an experienced model read over it for you.  A good agent should have your best interests in mind.  She should help you navigate the legal issues in any given contract. Don't say you're skinnier than you are just to get a shoot. Once there, the stylist will have problems fitting you and the truth will come out. You could potentially lose future jobs due to word of mouth, and you could find yourself without a career! Remember that, even though you're not working in an office, you need to be professional. Treat the people you work with respectfully. You never know who they know or what sort of a recommendation they might give of you. Never look down on anyone. You may be a model, but that doesn't give you the right to be snooty, affected, or pompous.  Always show up on time to any appointment or shoot. If you're late or rude, your reputation may precede you and nobody will want to work with you. Be organized. Models often get called to places at the last minute and have very busy days. You need to be on top of things if you want to succeed. Buying a day-to-day planner can really help. Develop professional relationships with photographers. You help the photographer look great, and they will help you look great. It's a win-win situation, so be sure to treat photographers with respect. Individuals who don't take it seriously have small chances of succeeding in their modeling career. Realize that it is harder than it appears and there's a lot of work behind all the glitz and glamour you see at fashion shows. Modeling is a full time occupation that requires constant attention. One week away...


Не подрезайте ногти слишком коротко. Покупайте подходящую обувь. Давайте пальцам дышать.

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And try not to cut your toenails too rounded at the edges, either. Instead, cut your toenail straight across and do not cut the edges. The corners of your nail need to be visible above your skin. Shoes (and socks) that squeeze your toes together may cause your toenail to become ingrown.Make sure you can wiggle your toes in your shoes. If you cannot, either buy new shoes or pick another pair. Tight shoes like high heels and pointed-toe shoes may also cause ingrown toenails. People who exercise frequently or play sports, especially sports where your feet and toes endure trauma like soccer and ballet, are more prone to developing an ingrown toenail. After these activities, take off your shoes and socks and let your toes breathe for one to two hours. Do this by wearing sandals or by walking barefoot afterwards.  Also, by thoroughly cleaning and drying your toes and feet after strenuous, physical activities, you may be able to reduce your risk of developing an ingrown toenail. Using socks made of cotton instead of synthetic material may help your toes and feet breathe better.


Не подслушивайте, когда ваши родители ссорятся. Найдите спокойнее место. Попытайтесь найти способ быть вне конфликтной ситуации. Узнайте, как звонить в службы экстренной помощи.

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Because you don't know everything about why your parents are arguing, and because you might easily misunderstand something you overhear, it's probably best if you try not to listen in on their fight. Eavesdropping while your parents are fighting will probably just upset you more, when there's a good chance that they will soon work it out. If at all possible, you should try to go somewhere away from where your parents are fighting so that you can relax and let them work it out. For example, you can go to your room and read a book or play a video game, or go play just try to keep being occupied outside the conversation You may not always be able to go to another room or go outside when you're parents start to argue.  For example, a lot of parents get stressed out and argue during long car trips. If this happens, you can still try to find a way to tune them out. For example, put your ear-buds in and listen to some relaxing or fun music, or try to focus on a magazine or book. If you don't feel safe when your parents are fighting, if your parents are threatening each other with physical violence, or if someone else is getting hurt, it's very important that you get to a safe place and that you call for help. You may be worried that your parents will be mad at you for involving the police, but remember that it's always better to be safe than sorry, and that it is not your fault that the police were called—it is their fault (totally and completely) for having put you in that difficult position.


Не подходите, если знаменитость находится в компании семьи. Не перебивайте знаменитость. Обдумайте свои слова. Подготовьте принадлежности.

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As a general rule of thumb, it is not the best idea to ask a celebrity for their autograph or a picture while they are with their family. Celebrities want to be able to spend quality time with their families. And, for security reasons, celebrities who are with their children generally do not want to be approached by the public. Therefore, your chances of getting an autograph or a picture are quite low if a celebrity is with their family. Similar to the family situation, if you see that a celebrity is on a date, at an important business meeting, or having dinner, they generally do not like to be interrupted. If you have to, wait for them to finish what they are doing, whether it is eating or in a meeting, and then attempt to approach. Attempt to approach them only when they have finished signing their check and are getting up from their seat and putting on their coat. Plan ahead by knowing what you will say to the celebrity. Phrases that are appropriate are, “May I have your autograph?” or “I really like your work, may I have an autograph or a picture?” Don’t say things like, “I really hate to do this, but may I take a picture with you?” or “I really didn’t want to bother you, but my friend wanted me to ask…” If you really “hated” it, then you wouldn’t be asking. It just does not seem sincere. No celebrity likes to be interrupted by a fan that is fumbling with his or her autograph paper and pen, or with their camera in order to get a picture. If you are going to ask a celebrity for their autograph or picture, commit to it by having your materials prepared beforehand. Have your pen and paper sitting in your back pocket so you can pull it out swiftly if they agree to an autograph. Or, have your camera ready and on the correct settings so you can take a quick snap.


Не позволяйте вовлекать себя в скандалы, затеянные другими людьми. Избавьтесь от любых нездоровых отношений. Сделайте перерыв, чтобы остыть, если вам это нужно. Найдите что-нибудь позитивное, чем вы можете отвлечься. Перестаньте заставлять мир крутиться вокруг вас. Думайте, перед тем как говорить. Доверяйте только близкому другу, вместо того, чтобы доверять всем. Обратите внимание на позитивные моменты вместо своих проблем.

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Though you may be the only drama queen in your circle of friends, it's likely that there are other dramatic people around you, or just people who like to talk about their drama. Don't let them get to you, rile you up, or make you angry for no reason. If someone else is acting dramatic toward you, tell him or her to cool it, say it's not that big of a deal, and move on with it instead of letting it get to you. When it comes to other people who want to fight with you, rile you up, or just make a mountain out of a molehill, the most important thing is not to engage them. Engaging in an argument is a choice. If someone wants to talk to you about something, insist that you'll only do it in a calm or reasonable manner. Some people love drama so much that they are always finding themselves in relationships where they are always fighting, crying, or just generally being dramatic. If that's the case with you, then you need to ask yourself why you need this person in your life. You may care more about the drama and the person, who just fuels the fire. Instead, go for relationships, whether they're friendships or romantic relationships, that make you feel happy, content, and at peace -- at least, most of the time.  Of course, you may be attracted to people who are high drama. The next time you meet someone like this, ask if it's really worth it. This goes for friendships, too. Stop hanging out with your frenemies just so you have something to complain or be mad about. Only maintain friendships with people you actually care about, please. Another thing you can do to avoid being a drama queen is to be able to recognize your triggers. If someone says something that makes your blood boil, know when you're starting to feel yourself get angry, and excuse yourself for a minute. This may seem unnatural to you, but it's a great way to give yourself time to assess the situation and avoid saying something you'll regret. Step out for a short walk. Get a drink of water in the other room. Say you need some time to think about what...


Не позволяйте делать себя частью игры. Не соглашайтесь с родственником открыто и вежливо. Поделитесь своими чувствами. Не позволяйте родственнику отмахиваться от вас. Перестаньте надеяться, что этот родственник сделает для вас что-нибудь.

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The most important part of dealing with a passive aggressive relative (and family ties do make the emotional heartstrings tug harder), is learning to not get annoyed. Rehearse good thinking patterns in your head before you come into contact with the particular relative again––a little mental role-playing can help you to avoid panicking and giving in to the subtle pressures.  Tell yourself something like: "Granny is being passive aggressive again. I love her heaps but I won't let her mess with my head like this anymore. She is bitter about X but that won't impede me from doing what I have set out to do". Or, "Jon is being unfair and is trying to sabotage me by saying those things. I know he's behaving passive aggressively and if I get upset, he'll get what he wants. It won't change anything to worry or get annoyed about him. Instead, I'll either ignore the remarks or stand up for myself." Above all, stay calm. It can be easy to feel agitated or upset but this makes it likely that your response will be emotionally driven rather than calmly considered. Being calm will unnerve the passive aggressive person. Once you conclude that passive aggressive behavior is your relative's way of communicating (or not communicating) with you, and that is bothersome to you, respond. Wait until your relative does or says something passive-aggressive. Then, in a calm and friendly manner, ask "Why do you say that or do that?". If your relative pretends that he or she didn't do anything, say "You said or did (repeat what they said or did) just now. Do you not like my idea (or does my story bother you)?" If your relative denies being bothered by anything, remain calm. Say something like: "Well, when you said or did ... this made me feel rejected or silly, and it hurts my feelings." This is a non-aggressive way to remain open to your relative and show him or her that the passive aggressive behavior matters to you. Your relative will then have to explain his or her actions.  Often, this is enough to encourage an open explanation or an...