Постройте огороженный вольер. По периметру будущего вольера выкопайте траншею глубиной около метра и вкопайте в нее сетку-ограждение. Закройте вольер сверху. Поставьте для лисы будку. Не забудьте про игрушки. Поставьте в вольер миски для воды и корма. Обеспечьте наличие тени.

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Outdoor foxes must be fenced in, or else they will run off to hunt or explore. Choose an area at least 100 square feet. Purchase a large wire fence to use as a fox enclosure.  Try to choose a sheltered area protected from wind and direct sun. Choose a spot with sturdy ground rather than wet or marshy areas. Foxes will dig down to try to get out of the fence so it must extend below the surface.  A concrete floor will work even better to keep the fox from digging under the fence, but it can be tough on the fox's paws. Make sure to cover a concrete floor in dirt or mulch.  Another option is burying chain-link fencing under soil or mulch. This will keep the fox enclosed even if they dig down. The fenced enclosure needs to be covered to keep the fox from climbing out. A larger dog house will work well as a place for your fox to sleep and hang out. Fill it with blankets, hay or straw, or something else warm for it to sleep on. Foxes are very active and love to have toys to play with. Try out different toys and see which your fox likes best. Your fox might like:  Tunnels made for dogs Balls Dog or cat chew toys Fabric toys Even sticks make great toys! Make sure to use very heavy bowls. Because just like dogs, a fox can flip light bowls over for fun. Find a way to give your fox some shade. Secure a tarp over the top of the cage or include a sizeable covered area.


Постройте простую машинку LEGO. Положите блоки 2x8 рядом друг с другом в два ряда. Переверните соединенные блоки. Сложите вместе 5 блоков 2x4. Вденьте шарик через отверстие. Надуйте шарик. Поместите автомобиль на ровную гладкую поверхность.

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The design in this part creates a “dragster”-style car that is very light and has a low, stable center of gravity. You can design your own car, but try to keep it lightweight and low to the ground. For this design, you will need 2 rectangular axles, 4 tires of equal size, 4 2x8 bricks, 8 2x4 bricks, 2 1x2 bricks, and a thin plate at least 2x4 (but a longer plate is better). You will also need one small party balloon. Each row should be 2x16 now. Snap a 2x4 brick to the top of each row to connect the 2x8 bricks. Snap the thin plate to the bottom of both rows so that they are connected.  Attach the tires to the axles. Place an axle at each end of the car. Turn the body over. You should now have a car body that is 4x16 with the two 2x4 bricks on top and wheels on the bottom. Snap this column to the back of your car body. Make sure the bricks are connected snugly, but don’t press too hard or you might break the car body.  Snap the 1x2 bricks to the top of the 2x4 column. Place one at each end to create a little hollow in the middle. Attach the final 2x4 brick to the top of the column. You should have a small hole in the middle of the column near the top. In order to propel your car, you will want the body of the balloon to be placed over the body of your car. Slip the neck of the balloon through the hole, but don’t pull the balloon all the way through. You may find it easier to blow up the balloon if you pick up the car and hold it close to your face while you inflate it. When the balloon is inflated, pinch the neck with your fingers to keep the air in. Release the neck of the balloon. Your car should speed away from you as the air pushes out of the balloon!


Постройте прочные отношения. Оживите свое рабочее место. Организуйте совместное времяпровождение после работы. Устраивайте перерывы. Играйте в игры на работе.

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One of the reasons you may feel like you're not having any fun at work is because you don't enjoy the company of any of the people there. Well, you can change that by making the effort to get to know your colleagues and boss by making an effort to be nicer, asking questions, and enjoying the time you spend with them.  Take the time to get to know your colleagues by talking about your families and interests. Don't be closed off at work. Look available instead of incredibly busy, and more people will want to talk to you. Indulge in the occasional chat session in the break room. Step out for lunch with one of your colleagues, and you'll enjoy having a nice conversation and getting to know each other. Don't let all of your relationships end with the work day. If you're growing closer with some of your colleagues, invite them out for a drink or coffee after work. You can have more fun at work by trying to make your work space just a bit more fun. Though you can only have so much control over what your work space looks like, there are a few things you can do to make your work environment a bit more appealing.  Decorate a bit. If you can, put up a fun poster or just bring in a brightly-colored vase with some flowers in it. Bring some food. Bake cookies or bring in some chips and guacamole and see how it puts everyone in a more friendly, happy mood. Liven up your work area. Hang up a funny calendar and pictures that make you smile in your work space, and you'll be on your way to having more fun at work. If you want to have fun at work, then you should try to have fun with the people you work with even after the work day is over. You can do this by having a weekly happy hour or a bi-monthly team meal, or just inviting a few people to have dinner after work once in a while.  If you're throwing a party, invite some of your colleagues. Bring them in to a fun environment. You and your colleagues can also volunteer together. You'll be able to have fun together while doing a good deed. If you want to have fun at work, then...


Постройте прочный забор. Постройте загон для коз. Выкопайте ядовитые и сильно пахнущие растения с пастбища. Купите все необходимое.

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Goats are excellent at crawling through small gaps or climbing over fencing. Five feet fences or higher of sturdy, "no climb" wire fencing strung between posts is harder to climb or slip through than fences constructed with horizontal beams. If you have both bucks and does, make sure to build a separate, strong buck pen with especially sturdy and tall fencing. This fence will keep your bucks in rut from accessing your does in estrus (heat); in other words, this will prevent your goats from unplanned breeding.  Goats of significantly different sizes should not be kept with each other, unless they are kids kept with their mother. Bucks can become aggressive when in rut and near females, so the separate enclosure is highly recommended even if you don't care about unplanned breeding. Your goats will need a place to go in the winter and when it's raining. A small pole barn will work just fine. Goat breeds with thick coats may be able to withstand colder temperatures, but check with an experienced goat farmer first. If you live in a mild climate a three-sided enclosure will provide fresh air; if your area experienced cold winters, create a fully enclosed, draft-free environment, but let the goats out during the day. Goats hate puddles and wet weather. If you live in a rainy area, you may wish to provide a larger indoor enclosure. Goats will graze or chew on almost anything, although stories of them eating cars and tin cans tend to be exaggerated. Milkweed, bracken fern, or wild cherry leaves are examples of plants that can be poisonous to goats, although some goats may not eat these if provided with a sufficient variety and quantity of other foods. Strong-smelling plants may add an unpleasant taste to the goat's milk, including onion, cabbage, buttercup, and parsley. Shop around for food and water buckets. Compare various grains to determine which will be nutritious and cost-effective for feeding your goats. The feed should provide significant amounts of calcium and phosphorus in a 1.2:1 ratio to prevent health...


Постройте пряничный домик. Заранее испеките новогодние лакомства. Создайте собственный календарь Адвента.

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Gingerbread houses are a fun activity for family or friends. Find your favourite recipe and build the type of house that fits your budget and schedule. Whether you’re making it to be displayed or to be eaten, enjoy the process. You could also choose to buy a Gingerbread house-making kit. These kits are quite common, and can be found in grocery stores as well as department stores. Buying a kit can make the whole affair much easier and simpler, but can be more costly than if you made the ingredients yourself. Christmas is a great time to mix old favourites with new recipes. Baked goods are a fun gift and are tough to run out of since this is the most social time of the year. When you have free time to bake, make sure you freeze baked in sturdy containers that can stack easily.  Ensure that the baked goods have cooled down and wrapped before storing them as you don’t want freezer burn.  You may use royal icing to decorate cookies before you freeze them. Wait until the icing is hard before you stack them. You may also place each individual cookie in its own plastic bag before stacking.  If you’re making a few different baked goods, keep them in separate containers to make sure the flavors don’t blend together. Store your treats in the back of the freezer to maintain freshness as they’ll keep up to 3 months. Advent calendars mark each day leading up to Christmas with a piece of chocolate and can be found at most grocery stores. They are cardboard boxes with little windows that you open, one for every day of December, up to Christmas. Use your imagination to create your own version with a small treat for each day. Whether you bake little pieces of chocolate or more extravagant gourmet candies, create anticipation as each day becomes a fun surprise.


Постройте систему поездов. Постройте лифт. Постройте сортировщик. Постройте уличные фонари. Постройте ловушку для мобов. Постройте ловушку для гриферов.

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You can use tracks, carts, Redstone and the in-game physics to build yourself a fully automated train system. You can set this up in a mine or even make an actual train and train station for the people visiting your world. You can use Redstone and command blocks to build an elevator for your buildings. This is surprisingly easy to do and you can find many tutorials online. Using hoppers, you can build systems which organize your items quickly and efficiently. This is useful in mines but also for your home as well. You can find many tutorials online for different types of systems. Using daylight switches that have been inverted, you can build light sensitive street lamps that turn on when it gets dark. Use this to light major pathways to protect your players from spooky mobs. Mob traps are often very large contraptions which catch and automatically kill mobs, usually by drowning them. There are many different designs for all budgets, so do some research on your options. Many tutorials can be found on YouTube. Haven't you been griefed? Well, start to build a griefer trap to catch the griefers! Look up some tutorials, there are many ways to do one!


Постройте таблицу. Посчитайте число листьев на растении. Измерьте длину и ширину листьев. Найдите площадь листьев с помощью миллиметровой бумаги. Повторяйте измерения раз в 2-3 дня. Наглядно изобразите рост листьев.

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Your chart should have rows for each date that you measure your leaves. The columns should be labeled “number of leaves,” “average length,” and “average width.” You should check your leaves every two to three days. Be extremely thoroughly, but make sure you do not count the same leaves twice. Include new leaf tips and sprouts in your count. Record the number of leaves down in your chart. Choose a random sampling of four or five leaves. Hold the ruler from the bottom to the tip of the leaf. Add up the measurements, and divide by the number of measurements you took. (For example, if you measured by five leaves, divide by five). This is the average leaf length for that day. Record this down in your chart.  Repeat this process to find the width of the leaves. Measure the leaves at their widest part. Be as specific as possible; get the measurement down to centimeters and millimeters if you can. Keeping the leaf on the plant, draw around the leaf on grid paper. The grid should have squares that are one inch in area. Count the number of squares covered to get the surface area of each leaf. Leaves can grow quickly. Check the size of your leaves every few days to see how they are growing. You can use a modification of the growth rate formula for this purpose.  You can calculate the leaf number growth rate. This modification of the growth rate formula will tell you how many leaves are approximately growing per day. The equation for this growth rate is (L2−L1)T{\displaystyle {\frac {(L2-L1)}{T}}}where L1=first leaf count, L2=second leaf count, and T equals the number of days between each. The leaf size formula is the same as the plant height formula. Instead of height, the variable is the surface area. The equation for the growth rate formula is (S2−S1)T{\displaystyle {\frac {(S2-S1)}{T}}}where S1=first surface area measurement, S2=second surface area measurement, and T equals the number of days between each. Once you have gathered a few weeks’ worth of leaf tracings, you can use those shapes to create a template. Take...


Постройте/подготовьте съемочную площадку. Начинайте съемки. Решайте возникающие проблемы. Завершающий этап.

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Before you start shooting, make sure your set is ready and everything you need is in place. From the door to the floor to the bedsheets, everything's gotta be ready to go. Create a checklist to complete before you begin shooting. Here are some ideas to get you started:  Set the temperature so that the room is not too hot or too cold. Lighting is set and tested so that the actors don't lose momentum when it's time to perform. All wires should be dressed so that they are not visible on camera, and also so they will not trip anybody. Your actors face planting on the edge of the shower isn't in the script this time. Test the boom mic positioning so that it is not appearing on camera. Did you see Saw V? Your film's going to be better than that. Make sure all props and toys are where the actors expect them so that a dramatic moment isn't ruined by a missing item. And then you'll have actors on your case, too.     Draw the blinds and lock the doors. You don't want little Timmy from next door wandering in right in the middle of the money shot! Also not in the script. Ever. Keep snacks, water, soft drinks, and food available for the cast and crew. People get hungry on the set, especially after all that physical exertion. If they have particular (reasonable) requests, honoring them will go a long way towards having a team that enjoys working with you on set. Take the time to gather everybody round and make sure people know where they have to be at what times. Set a schedule, including dates and times when each scene will be shot, and which actors will be on call at that time. With everything planned, stage set, and actors at the ready, it's time for that line that transcends genres: "Lights, camera, action!"  Don't be afraid to yell "CUT!" when necessary. If the actors need additional direction, it's your job to make sure they give you what you want. And if a drop of sweat falls into that fruit bowl, even if you're halfway to town, start again. That's what the process is like and that's why you love every second of it....


Поступайте так, как говорите. Уделяйте внимание здоровью и хорошему самочувствию. Воспитывайте в детях здоровую самооценку. Помогите детям культивировать свои интересы.

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Children take on a great deal of the beliefs, attitudes, and behaviors demonstrated by their parents. Therefore, it's essential that your presence in their lives reflects that of a positive role model. The popular saying “Do as I say not as I do” simply won't cut it here. If you smoke, drink, use swear words, or demonstrate prejudiced viewpoints, there's a good chance your children will, too. Instead of telling them what to do, try showing them with your own behavior. Be mindful of your behavior around your children. If you tell them not to lie, then you should also be honest in your words. If you want them to minimize time on technology, then you should also limit your use of technology. Eliminate the potential for back-talk like “But, you do it!” and try your best to practice what you preach. In a similar vein, be sure to encourage good nutrition and health practices for your whole family. As much as your budget allows, select fresh or frozen fruits and vegetables, lean sources of protein, whole grains, and low-fats. Make sure your children get adequate exercise by going on walks around the neighborhood or playing sports in the park. Get them to bed at a decent hour so that they can get at least 9 hours of sleep each night.   Be sure that you are taking strides to support your own health and wellness, too. Avoid drugs and alcohol or other forms of unhealthy coping. Manage your own stress by practicing regular self-care. Make sure to teach your child healthy ways to self-soothe as well. This will help to prevent them from engaging in unhealthy behaviors later on. Teach your child to do things like go for a walk, take a bubble bath, visualize a tranquil place, or listen to some soothing music as ways to self-soothe. Another way you can use your home environment to build good character and well-being in your children is by supporting their confidence and self-esteem. Children with positive self-esteem have more resilience, feel accepted, and have positive views about themselves.  Build an “I can” attitude in...


Поступите в институт культуры или театральное училище. Найдите работу в отрасли на любой должности. Находите друзей в кинобизнесе. Рассмотрите вариант переезда в крупный съемочный центр. Сделайте крупные портреты.

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When you major in acting, drama, or theater at college or university, you'll get a performance-based education that teaches you about the history, techniques, and theories of different acting types. Post-secondary education in acting can help you get a job because it:  Gives you hours of rehearsal and performance time Teaches you how to make characters your own Teaches you how to research to make roles authentic Shows your dedication and patience Can help you find connections in the business Can make you a better actor It’s not always possible to jump into the entertainment industry and get a job as an actor right away. Many of the famous actors out there today got their start by working in the industry and on-set doing things other than acting.  Apply for jobs doing stunts, on the crew, or as a prop person.  Look for full-time jobs, internships, mentorship programs, and apprenticeships in the entertainment industry.  You can also look for administrative and assistant positions at production companies. Sometimes your connections in the industry can be just as important as any talent that you have, so the more people you know, the easier it will be to get an acting job. Ways to meet people include:  Through work At parties and social events At auditions, on sets, and in acting classes Through social media The two main film centers in North America are Los Angeles and New York, and thousands of films are shot in these cities every year. Thanks to the number of films being produced in these cities, you'll have a much better chance of getting an acting job here than in a small town where films are never made.  Other cities in the U.S. where lots of movies are filmed include New Orleans, Albuquerque, Pittsburgh, Austin, Atlanta, and Boston. Canadian cities that are popular filming and production locations include Toronto, Vancouver, and Montreal.  A few international movie cities are Paris, Prague, Madrid, London, Barcelona, and Sydney. India and Nigeria are also huge producers of movies, and plenty of films are...


Поступите в учебное заведение. Используйте онлайн-университеты. Используйте онлайн инструменты. Используйте онлайн учебники. Пусть дети изучают программирование!

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Lots of colleges and universities have programming degrees or certification programs. This will be the best way to learn as you will have a teacher who can answer all your questions and help you learn key skills in the correct order. A programming degree can also help you get lots of jobs very easily, as it is a skill that is very much in demand. There are a number of online universities that you can attend for a fee or for free. These sometimes may not offer degrees but will offer the same amount of education. If you pay tuition, you should generally expect that a degree will be offered. Good free online university programs in computer programming include MIT’s OpenCourseware and Coursera. There are several companies who offer help with programming, especially since they are very reliant on programmers improving their product. Use the resources provided by these companies to learn even more about programming. Examples include Google’s University Consortium and Mozilla’s Developer Network. Lots of regular people have lessons in programming available on their own personal websites as well. These can be really useful for learning how to do specific things in a variety of programming languages. There are even a number of programs designed to help kids learn programming. Since programming is really just another language, they’ll have an easy time picking it up while they’re still young. Avoid kits, as these don’t really teach anything, but programs like MIT’s Scratch can be very helpful.


Поступите в хороший колледж. Пройдите стажировку. Подумайте о том, как получить степень магистра делового администрирования. Занимайтесь самообразованием. Заведите свой инвестиционный портфель.

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It used to be that anyone with a knack for numbers and a lot of friends could become a successful stockbroker. Not so anymore! If you want to stay competitive, you'll need to get your degree. Economics, finance, mathematics, accounting, or business management are all good fields to get your undergrad degree in. And the better college you go to the more prospects you'll have later in the game! Especially if you're going to grad school, keep your grades up. The better your grades, the more -- and better -- schools will open up to you. Not to mention knowing what you're doing when you hit the exchange floor! Some brokerages hire interns during their last year of college. Hit up your campus' "Investment Club" -- or start one if it doesn't yet exist! Getting that dream internship could make your path to being a billionaire a lot easier. This is your best bet if you're not looking to get your MBA and want to get going as quickly as possible. But know that relaxing is totally a viable option. Plenty of people take a couple of years off, go back to get their MBA and get in the game a little bit later. Also: people are more likely to trust a 28-year-old with their money than a 22-year-old, so feel free to keep that red solo cup and package of ramen in your hand for a second or two more. Alright, so having an MBA isn't necessary per se, but if you want to rise to the cream of the crop, having an MBA will put you at the top of that prospective employee stack you're bound to find yourself in eventually. More and more people are getting them, making them par for the course. This step could aid in job advancement, larger signing bonuses, and higher compensation. Again, feel free to take a few years off between undergrad and your MBA. Getting some viable work experience (even if it's menial labor at a bank or a firm) will make your options grow tenfold as well. Showing that you already have a grasp on what you're doing or want to do will get programs to take you more seriously. Read. Watch. Expose yourself. Learn. This is a...


Постучите по крышке деревянной ложкой, чтобы в банку проник воздух. Подденьте крышку ножом для масла или ручкой металлической ложки. Постучите ладонью по дну банки, чтобы открыть банку голыми руками. Опустите крышку на 30 секунд в горячую воду. Если горячая вода не поможет, попробуйте нагреть крышку с помощью фена. Попробуйте использовать зажигалку — это еще один способ разогреть крышку, чтобы она пропустила воздух.

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Grab a wooden kitchen spoon; the heavier the better. Tap the lid of the jar on top a couple of times around the edge to pop the seal, then try to twist off the lid.  You might need to repeat this a few times to get the lid to loosen. You can try other kitchen utensils if you don't have a kitchen spoon. Wood utensils work best, but anything heavy could work. Insert the flat tip of a butter knife or the tip of another flat metal utensil that fits under the edge of the lid’s rim. Carefully pry the lid away from the jar, working your way around the rim, to break the seal. Hold the jar at a 45-degree downward angle with your non-dominant hand. Firmly slap the bottom of the jar with the center of the palm of your dominant hand and listen for a pop to tell you you have broken the seal. This method is called the “water hammer”. It functions by raising the pressure against the lid to pop the seal. Fill a dish with hot (but not boiling) water and flip the jar upside down in it. Leave the jar for 30 seconds, then try to open it. Repeat this process if the lid doesn’t come off the first time. Turn the hair dryer on high and aim it at the lid for 30 seconds to expand the lid and loosen the seal. Use a towel or other heat barrier to try to twist off the lid.  This method also helps to melt jam or other sticky foods that may have glued the lid shut in the first place. Be very careful with this method not to burn yourself. The metal lid will get very hot. Move the flame of a lighter slowly and carefully around the rim of the jar's lid to heat it up. Use a towel or gloves to try to twist off the lid once you have heated it up. The hotter you get the lid, the more it will expand, but be very careful because both the lighter and the lid of the jar will get very hot!


Посчитайте количество мяса, которое вам понадобится. Подберите или закажите ребрышки для жаркого. Отделите мясо от кости. Охладите мясо в течение 3-х часов до приготовления.

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A prime rib roast with the bone in will have about 1 serving per pound, so plan to buy a pound of meat for every adult guest you're serving. Each guest will end up with about 6 ounces of meat. You certainly don't want to skimp, and the leftovers will be delicious, so you may want to buy an extra pound or two. The prime rib roast, also called a standing rib roast, is a fairly rare cut of meat, since butchers may need to sacrifice more common cuts of meat to get a large roast. Therefore, plan ahead and ask your butcher to cut you a prime rib roast in the size you need by a certain date. When you get the roast, it should be heavily marbled with a thick cap of fat and deep red meat that springs back when touched.  You should be able to order a prime rib roast at your supermarket's meat department, but you may also try a local butcher. This roast is far more costly than other cuts of meat. If you are going to indulge in a prime rib roast, you may as well ensure you are getting a high grade of meat, like USDA Prime, if that option is available (most meat on the market is USDA choice quality, which has less fat marbling). You might also consider getting a dry-aged or grass-fed roast, both of which will yield beautiful results. You may do this at home or ask your butcher to do it for you. Cutting the bones away from the roast, then tying them back on with kitchen twine will make the roast easier to carve the roast once it's cooked.  Slide a sharp knife between the top edge of the bones and the meat. Carefully cut them from the roast. You may leave the ends attached if desired. Wrap a piece of kitchen twine under the bones and around the meat, and tie it tightly. If you bought a less expensive cut of meat, you might want to  apply a rub and let it refrigerate overnight so the flavors meld with the meat. If you bought USDA Prime beef, grass-fed beef or dry-aged beef, there's no need for a rub; you can cook your prime rib as soon as you get home from the butcher shop.


Посчитайте количество передач у основания педалей. Посчитайте количество звездочек на заднем колесе. Умножьте две цифры, чтобы понять, сколько передач у вашего велосипеда.

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If you want to learn how to shift gears on your bike, you'll need a bike that has gears in the first place. Luckily, this is easy to check. Start by looking at the pedals. In the center of the pedals, there should be one or more metal rings with teeth on the outside that fit into the chain. These are thefront gears. Count how many gears you see. Most bikes will have between one and three front gears. Now, look at the back wheel. You should see the chain run from the front gears over a different set of rings at the center of the wheel. These are the rear gears. Count how many you see. If your bike has gears, there will usually be more rear gears than front gears. Some bikes have ten or more. Now, just multiply the number of front gears by the number of rear gears. This tells you the total number of gears your bike has. Some people also call this the number of "speeds."  For example, if you have three gears in the front and six gears in the back, your bike has 3 × 6 = 18 gears (or "speeds"). If you have one gear in the front and seven gears in the back, your bike has 1 × 7 = 7 gears. Some bikes with more than 8 gears may have overlapping gear combinations. If your bike only has one gear in the front and one in the rear, it has 1 × 1 = 1 gear. This sort of bike is called a single speed bike. Unfortunately, you can't shift gears on single speed bikes. However, some single speeds may have internal gears in the rear hub.


Посчитайте, сколько атомов каждого элемента входит в состав данной молекулы. Найдите относительные атомные массы каждого элемента в молекуле. Рассчитайте полную массу каждого элемента в молекуле. Чтобы найти молекулярный вес, сложите массы всех атомов.

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First, list each element present in the molecule. You may use the chemical symbol or write out the name of the element. Then, count the atoms according to the molecular formula and write them next to the element’s name or symbol.  For example, carbon dioxide or CO2, list that there is 1 carbon (C) and 2 oxygens (O) present in the molecule. For methane, CH4, list carbon (C) and hydrogen (H). Methane comprises 1 atom of carbon and 4 atoms of hydrogen. For glucose, C6H12O6, list carbon (C), hydrogen (H), and oxygen (O). Glucose comprises 6 atoms of carbon, 12 atoms of hydrogen, and 6 atoms of oxygen. Use a copy of the Periodic Table of Elements.  The Periodic Table lists the atomic mass of each element below the chemical symbol. For example, oxygen has a relative atomic mass of 15.9994 amu.  For carbon dioxide (CO2), the relative atomic mass is 12.011 amu for carbon and 15.999 for oxygen. The atomic mass of an element is roughly equal to the summed mass of the protons and neutrons that it contains. Note that the relative atomic mass you find in the periodic table is scaled: it accounts for all of the isotopes of the element in the proportions that they naturally occur. Multiply the atomic mass of each element by the number of atoms of that element: (Atomic Mass of Element) x (# of atoms of that element). Do this for each element in the molecule. In our carbon dioxide example, the mass of the single carbon atom is 12.011 amu. Since there are 2 oxygen atoms, you would write 15.999∗2=31.998amu{\displaystyle 15.999*2=31.998amu}. Molecular weight = ∑((Atomic Mass of Element)n x (# of atoms of that element)n)   Round the answer as necessary, using significant digits. Remember to use the proper units. amu is the old abbreviation for atomic mass units, but the "most correct" modern unit is a lower-case u.  For carbon dioxide, the molecular weight can be found like so: 12.011+31.998=44.009u{\displaystyle 12.011+31.998=44.009u}.


Посчитать число и его части. Узнать основу. Вычислить 10^x.

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For whatever number you are observing, the characteristic is the part that comes before the decimal point; the mantissa is the part that comes after the decimal point. As an example, say you need to find the antilog for 2.6452. The characteristic is 2, and the mantissa is 6452. The mathematical log operator has a parameter known as the base. For numerical computations, the base is always 10. Know, therefore, that when you use this method for calculating an antilog, you will always use a base of 10. By definition, the antilog of any given number x is the basex. Recall that the base for your antilog is always 10; x is the number with which you are working. If the mantissa of the number is 0 (in other words, if the number under observation is a whole number, with no decimal point), the computation is easy: simply multiply 10 times 10 that number of times. If the number is not an even whole, use a computer or calculate to compute 10x. In the example above, we do not have a whole number. The antilog is 10^2.6452, which, using a calculator, comes to 441.7.


Посыпайте пораженные сыпью подмышки небольшим количеством талька или детской присыпки. Принимайте теплые (но не горячие) ванны с коллоидным овсом. Попробуйте некоторые расслабляющие техники. Употребляйте больше витамина C.

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Talcum powder and baby powder can absorb sweat and reduce the friction that causes and worsens armpit rashes.  Using it daily, even if you don’t have an armpit rash, can prevent future rashes.  Simply scoop a bit of the powder up with the tip of your finger and pat it gently onto your armpit.  Using powders can get messy and leave white streaks on your clothing, so use them with caution, and avoid wearing your finest tops when applying powder. If you’ve recently applied a medicated anti-itch cream, wait until the cream is absorbed into your skin before applying powder. Grind six cups of unflavored rolled oats into a fine powder using your food processor.  Fill a bath with warm water and, as the water fills the tub, add 2 to 3 cups of this oatmeal powder.  Soak in the bath for 10 to 15 minutes, being sure to submerge your armpit.  Pat yourself dry with a towel when you’re finished with the bath. Colloidal oatmeal refers to oats that have been finely milled and suspended in a liquid.  It can soothe the skin and help heal your armpit rash. Yoga or meditation might help you relax more and keep your mind off the irritation of the rash.  Listening to calming music, talking to a friend, or going for a pleasant nature hike might help, too.  Any of your hobbies or interests could help you refocus your attention and make you feel more comfortable. Vitamin C nurtures and restores your skin.  Oranges, tomatoes, and broccoli are great sources of vitamin C.  Find ways to incorporate them into your diet by, for instance, drinking orange juice or eating a broccoli salad.


Посыпьте затхлую одежду пищевой содой. Оставьте на ночь соду в таком состоянии. Проветрите одежду на улице. Повторите при необходимости.

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Items that are dry-clean only can be spruced up using baking soda. While it won't actually clean the clothes, it will absorb musty smells and make your clothes smell fresh.  Cover the item with a light layer of baking soda, then place it in a sealed bag. You can use a flour sifter to evenly distribute the baking soda. If you'd rather not get baking soda on your clothes, pour baking soda into a clean sock. Tie off the open end of the sock. Place the sock in a bag with the baking soda and seal it. It may take awhile for the baking soda to completely absorb the musty smell. Place the bag and baking soda in a cool, dry place to sit overnight. Open the bag and shake off the baking soda. Use a soft brush to remove excess baking soda if necessary. Hang up the item of clothing in the sun. Let it stay outside and blow in the breeze for a few hours to finish airing out. Strong smells may require you to treat the clothing more than once. Repeat the process of sprinkling the item with baking soda, letting it sit, and airing out the clothing. If it still smells musty, you may need to have it professionally cleaned.


Посыпьте испачканное место пищевой содой. Оставьте пищевую соду на ночь. Удалите остатки пищевой соды с помощью пылесоса.

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After you've blotted away any remaining liquid from the mattress, sprinkle some baking soda over the area. The baking soda will help absorb any remaining liquid and remove the lingering odor. If you don't have baking soda at home, you can substitute cornstarch. However, cornstarch doesn't have the deodorizing properties that baking soda does. Once you've spread the baking soda on the stained section of the mattress, it needs time to absorb any leftover liquid and odor. Let the baking soda sit on the mattress for 8 hours to overnight, or until the baking soda is completely dry. If you or someone else needs to sleep on the bed, you can lay a clean towel over the baking soda on the mattress so you can place sheets over it. When the baking soda has sat on the mattress overnight, use a vacuum cleaner to remove the residue. Be sure to empty the vacuum and wash the canister or change the bag afterward so bacteria doesn't grow inside the machine.  Using the vacuum's hose attachment is the best bet to ensure that you remove all of the baking soda residue. If you don't have a vacuum cleaner, you can sweep the baking soda residue into a garbage can or bag.


Посыпьте каждое крем-брюле оставшимся сахаром. Чтобы верх крем-брюле карамелизовался, быстро пройдитесь по верху горелкой или кухонной зажигалкой. Перед подачей охладите в течение 45 минут. Десерт готов.

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Make sure that the sugar coats the crème brûlée evenly. An uneven coat of sugar will make the caramelization harder. Don't caramelize it for more than roughly 8-10 seconds. If you over-heat it, the sugar will turn black. If you don't have a blowtorch, move the wire rack in the oven to its highest position and turn on the broiler. Set the ramekins on a baking sheet and place them underneath the broiler, twisting the ramekins often for even browning. Letting them refrigerate for any longer may allow the sugar to dissolve back into the custard. This step is optional, as some prefer to caramelize the sugar immediately before serving.


Посыпьте ковер пищевой содой. Пропылесосьте ковер. Используйте средство для чистки ковров.

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Baking soda absorbs odors and moisture.  Simply get a box from the grocery store and pour it liberally all over the carpet in the room with the wet carpet smell.  Gently spread the baking soda around the carpet with a broom or sponge, working the powder into the carpet as you do so.  Allow the baking soda to remain on the carpet overnight. You can also use powdered borax in a similar manner.  If you use borax, follow any safety precautions on the packaging. Use the strongest vacuum you have and be sure to cover the entire surface of the carpet. Then vacuum the room a second time, making sure that you go over every area of the carpet from at least two different directions. Commercial carpet shampoo can also help remove a wet carpet smell. It can be found at your local grocery store or online. Follow the directions on the shampoo’s packaging, which will likely direct you to vacuum the carpet first.  Note that some carpet shampoos are designed to be used in a carpet cleaning machine, while others can be used with a sponge. For instance, you may need to sponge the shampoo into the carpet, allow it to sit for at least 20 minutes, and vacuum the entire area again.


Посыпьте масляное пятно содой или кукурузным крахмалом. Вотрите пищевую соду или кукурузный крахмал в ковровое покрытие. Оставьте соду или крахмал на ковре на некоторое время, а затем пропылесосьте, чтобы удалить выбранное вещество с ковра. Нанесите несколько капель жидкого средства для мытья посуды на участок ковра с пятном. Подождите, пока ковер высохнет полностью.

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Sprinkle the powder liberally and don’t worry about using too much. Both baking soda or corn starch are absorbents that will “soak up” moisture, especially oil. They will not stain or damage carpeting.  One advantage of baking soda or corn starch is that they are very inexpensive. Another advantage is that they are non-toxic and made from organic materials. Neither baking soda nor corn starch will have a negative effect on the environment or on your body. Avoid rubbing too softly or too harshly. Use just enough force for the baking soda or corn starch to penetrate into the carpet’s fibers. Use a utility brush for larger oil stains, and an old toothbrush for small stains. This means leaving the powder alone for at least 15 minutes. Now that the baking soda or corn starch has absorbed the oil, use a vacuum cleaner to suck it out of your carpeting. Vacuum very thoroughly to remove every last bit of powder. Rub the detergent into the carpeting with a utility brush or an old toothbrush. Pour a small amount of warm water over the area and immediately blot up the detergent with a clean cloth or sponge.  Don’t be alarmed if the process creates soap suds, just keep blotting until all of the detergent is removed and the carpet is relatively dry. The more detergent and water you use, the longer the process will take. Inspect the fibres carefully for traces of oil. Repeat the process if the stain is still visible.


Посыпьте нарезанный баклажан солью. Подождите тридцать минут. Выжмите соленую воду из кусочков баклажана.

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Place the cut eggplant on a baking sheet lined with paper towels and use a liberal amount of salt on the open side of the eggplant slices. Salting helps draw out the extra water, so the baked eggplant will turn out less watery and mushy. It also prevents the eggplant from soaking up too much oil. You can skip this step if you're in a hurry, but it's worth doing if you want the texture of your eggplant to turn out perfectly. As the salt sits on the eggplant slices, you will see droplets of water begin to bead and drip from the fruit. If you don't see this occurring, sprinkle more salt on the eggplant. Carefully squeeze the water into a bowl or the sink, then pat the eggplant slices with paper towels to absorb the excess moisture. Be careful not to squeeze too hard and crush the eggplant.


Посыпьте огурцы небольшим количеством соли. Оставьте огурцы на 1 час, чтобы они подсохли. Слейте лишнюю воду. Промокните огурцы бумажными полотенцами. Возьмите сервировочную миску и приготовьте заправку. Выложите в миску огурцы и перемешайте их. Сразу же подайте салат на стол.

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Place the thinly-sliced cucumbers into a colander or strainer. Sprinkle ½ teaspoon of salt over them. Toss the cucumbers together to distribute the salt. If your sink is very clean, you can set to colander into it during this time. You can also set the colander or strainer into a large bowl instead. Do not refrigerate the cucumbers during this time. Lift the colander or strainer out of the bowl and shake it to dislodge any moisture. Pour any liquid that's in the bowl into the sink, then wipe the bowl clean. Cover your work surface with paper towels. Spread the cucumbers on top in an even layer. Cover them with another layer of paper towels. Gently press on the paper towels to soak up any excess moisture. Place the sour cream into the bowl, then add the chopped dill or chives. Pour in the vinegar, then add in the pepper and the rest of the salt. Mix everything together with a fork or whisk.  If you don't like vinegar, or don't have any, use lemon juice instead.  If you don't like sour cream, or can't find it, try plain yogurt instead. Add the cucumbers to the bowl first. Gently stir them in using a large spoon or rubber spatula. Be sure to scrape the bottom and sides of the bowl often. If you prepared it ahead of time, cover the bowl with plastic wrap, then leave it in the fridge for up to 24 hours.


Посыпьте пенку латте молотой корицей и/или мускатным орехом для вкуса.

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This adds a bit of extra flavor and spice to your latte as a finishing touch. Once you're done adding your toppings, all that's left to do is enjoy your delicious chai latte!


Посыпьте поверхность пищевой содой. Оставьте пищевую соду впитываться на ночь. Проветрите комнату. Пропылесосьте высохшую массу.

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Cover the affected area while it's still damp so that the baking soda has an easier time sticking. If possible, place another object (like a bucket, bowl or plastic washtub) over the stain so that it's completely enclosed. That way, more of the odor will be trapped rather than escaping into the air. You should follow up with this step even if you used baking soda to soak up the vomit originally. A second application will most likely be needed to rid the area of more persistent odors. It will take several hours for the sodium bicarbonate to absorb the remainder of the odor-causing residue. In the meantime, there's not much else you can do but be patient. Wait until the baking soda has solidified into dry clumps before suctioning it up. Spray the room with a powerful air freshener or a homemade version mixed from water, fresh citrus juice and essential oils. If possible, leave a door or window open to the room to promote ventilation. Most of the smell should dissipate within a couple of hours.  Turning on the overhead fan or air conditioning can help cut down on overpowering odors. Avoid running the heater, which can thicken odors and make them more pronounced. Burning scented candles may also help improve the air quality in the room. Sweep the area from multiple angles, using a variety of head attachments as needed. Run your hand over the spot to make sure you didn't miss any baking soda. After you've vacuumed a second time, it will be hard to tell there was ever a stain there in the first place.  Use a handheld vacuum or Shop-Vac to remove baking soda from your car interior or other hard-to-reach spots. Be sure to empty out the contents of the vacuum into the trash to get rid of the clumps before using it again.


Посыпьте порошком паутину. Нанесите остаточный инсектицид в темные углы.

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Black widows spend a lot of time on their webs, whether it's to guard an egg sac or wait for prey.  Sprinkle a non-repellant insecticidal dust over the web when you find it — the dust will eventually kill the spider.  Return to the web to make sure the spider is dead, and dispose of both in a sealed plastic bag. A wettable powder applied to corners and nooks will prevent the formation of new webs, making it harder for the black widows to catch prey and thrive.


Посыпьте почву кофейной гущей. Окружите растение токсичными или вредными для муравьев продуктами из кухни. Смастерите неядовитую ловушку для муравьев.

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Ants detest coffee grounds and will avoid them if they are able. Sprinkle some of the grounds on the plant’s soil. Spread a small circle of coffee grounds around the base of the plant. If you are uncomfortable using insecticides, especially if they have pets or children, there are several items in your kitchen cupboards that can kill or deter ants. These items include baking soda, pepper, cinnamon, chili powder, and peppermint. Encircle the base of your potted plant with a narrow ring of one of these products. If you prefer not to use chemicals to kill the ants, you may set up a non-toxic sticky trap. Surround your plant with contact paper instead of ant bait. As the ants try to cross the contact paper, they will get stuck.  Cut out a ring of contact paper that fits tightly around the base of your potted plant. Separate the two layers and place the non-sticky side of the contact paper on the ground. Set your plant directly in the center of the contact paper ring (on top of the sticky side). Replace as needed.


Посыпьте раков в ванной солью. Перемешайте раков каким-либо большим инструментом, а затем снова посолите. Покройте раков свежей водой. Аккуратно мешайте большим инструментом в течение примерно 3 минут. Вылейте соленую воду, удерживая раков в ванной. Заполните ванну свежей, пресной водой и перемешайте. Промойте их еще раз. Слейте воду и приступайте к варке раков.

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Take your salt box or grinder and shake it liberally over them. Regular table salt will do—this isn't intended for seasoning. The bugs should go wild with discomfort when you do this. Salting is optional. Some cooks believe that  salting may help clean the crawfish better by compelling them to essentially vomit and purge any mud and waste in their digestive system. However it also increases the risk of killing the crawfish during the purge. You want to try to salt the whole batch evenly. You can use another bucket or just fill their tub up with a hose. When this happens, the crawfish spit out the grime in their system, minimizing fishy taste and odors and reducing the size of their gritty sand vein. The moving water will help wash the mud off the crawfish's shells and gills. Try to drain the salt water completely. Check for any dead crawfish that float to the top—remove them and throw them away immediately. After giving it a stir, the water should be much less grimy than in previous rinses. If you are satisfied with the cleanliness, you are done purging.


Посыпьте сад или приусадебный участок диатомовым порошком по периметру. Посадите хризантемы Если не помогают другие методы, используйте инсектицид для наружного применения.

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Diatomaceous earth is an effective way to kill ladybugs before they can enter your garden. Wear goggles and a face mask, and generously spread the diatomaceous earth around each garden bed. You can also sprinkle diatomaceous earth around the outside of your house to prevent ladybugs getting inside.  Diatomaceous earth is safe for pets and children. However, it will kill other beneficial insects like honeybees. The goggles and face mask are only to prevent the powder being inhaled as it settles. Once it has settled, you can remove your safety gear. Deterring ladybugs from getting into your plants and home may be as simple as doing some gardening! Include plenty of mums in your garden, as these plants repel ladybugs. These protect neighboring plants and also deter ladybugs from entering your home through any doors or windows that are close by. Either plant the mums in the ground or in gardening pots and water them regularly to help them thrive. If the ladybugs in the garden are unmanageable, then an outdoor insecticide is an effective solution. Find an outdoor insecticide at your local gardening center and follow the manufacturer’s directions closely to apply it. Check the label before you begin to make sure that it's safe for any specific plants you may have, pets, and children.  Outdoor insecticides are commonly sold as either dusts, powders, or sprays. Always use gloves, a face mask, and goggles when applying outdoor insecticides.


Посыпьте сахарной пудрой, если это необходимо. Наслаждайтесь.

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Chin chin are often sprinkled with a little sifted powdered sugar. Transfer the pieces to a serving platter and dust the tops with sugar before presenting them to your guests. An easy way to dust the chin chin with powdered sugar is to use a small sieve. Hold the sieve above the chin chin and place the sugar in the sieve. Gently sift the sugar through the sieve and onto the pieces of chin chin below. At this point, these delightful pieces of crunchy-chewy dough are ready to eat.


Посыпьте семена чиа на овсянку, йогурт или другой полезный продукт. Чтобы семена чиа остались хрустящими, посыпьте их на пищу. Спрячьте семена чиа в еде в одном блюде. Приготовьте плитку гранолы с семенами чиа. Приготовьте вкусный чиа-студень или желе.

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One of the most common ways to eat chia seeds raw is to sprinkle them over or mix them into other dishes. Stir them in any wet food to turn the dry seeds gelatinous and mushy, which will help them blend into the food less obviously.  Add chia to your breakfast by sprinkling 1 or 2 Tbsp (15 or 30 ml) of chia seeds over oatmeal, yogurt, or breakfast cereal. For a healthy snack or light lunch, stir 1 to 2 Tbsp (15 to 30 ml) of chia seeds into a cup of cottage cheese. Mix chia seeds into wet sandwich ingredients. Use tuna salad or egg salad for savory sandwiches, or peanut butter or hazelnut spread for sweet sandwiches. If the food is dry, the seeds will stay crunchy, which some people prefer. Even on wet foods, a sprinkling of seeds at the top may not form a gel if not mixed in.  Sprinkle the seeds over any type of salad. Decorate pudding with a dash of chia seeds. This is especially helpful if you have picky eaters in your household that may otherwise scoff at the notion of consuming these tiny seeds. Mix chia seeds into potato salad or cold pasta salads. Add 2 tbsp (30 mL) of chia seeds to a large serving bowl of potato or pasta salad and stir thoroughly. Mix 2 Tbsp (30 mL) chia seeds into your favorite granola bar recipe. For a no-bake recipe, stir the seeds into 1 cup pitted, blended dates, 1/4 cup peanut butter or other nut spread, 1 1/2 cups rolled oats, 1/4 cup honey or maple syrup, and 1 cup chopped nuts. Spread this mixture on a pan and harden in the fridge. You may toast the oats before adding to add a different flavor, or explore other granola bar recipes that require baking. Add chia seeds to pureed fruit. More chia seeds will create a gelatin, while fewer will create a jelly. You may need to experiment with different amounts until you find a ratio best suited to your type of fruit and preferences. Roughly speaking, 1 1/2 cups (375 ml) of pureed fruit and 1/2 cup (125 ml) chia seeds mixed together create a chunky jam.


Поточите ваш нож, если необходимо. Отрежьте верхушку. Отрежьте основание тыквы . Очистите тыкву. Разрежьте тыкву пополам. Удалите семена и волокна. Поделите половинки на две части. Разрежьте куски тыквы вдоль на длинные продольные брусочки. Разрежьте продольные брусочки крест-накрест.

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, if necessary. It's important to work with a very sharp knife, since butternut squash is firm and smooth. A blunt knife could slip and cut you if you aren't careful. Use a thick, heavy knife to do the job. Place the squash on a large cutting board. Hold the thicker end of the squash with one hand, and use the other to cut approximately 1/2 inch (1.2 cm) off the narrow end, just below the stem. The slice should be clean and even. Hold the narrow end of the squash and use your other hand to cut approximately 1/2 inch (about 1.2 cm) off the wider end. . Now that you have a flat base to work with, it's time to peel off the rind. Use a vegetable peeler, or if you don't have one that's sturdy enough, a very sharp knife.  Stand the squash upright on its wider end. Hold it from the top with one hand and use the other to run the vegetable peeler in vertical strokes down the side of the squash. Alternatively, you could hold the squash in one hand and use the vegetable peeler to remove the rind in horizontal strokes. Stand the squash upright on its wider end. Place the knife in the middle of the top of the squash and slice downward. Make one clean cut to slice the squash in two.  Cutting butternut squash can sometimes be difficult because the squash is dense and hard. If this is the case, gently tap the knife end with a rubber mallet to help it cut through the flesh of the squash. If the mallet method doesn't work, you can switch to a serrated knife and use a sawing motion to cut the squash in half. Use a metal spoon to scoop the seeds and stringy pulp from the both halves of the squash. The seeds can be  roasted like pumpkin seeds, so save them if you'd like. Lay both halves of the squash cut side down on the cutting board. Make a horizontal cut in each half, separating the bulbous end from the thin end. You should now have four parts of the butternut squash to work with. The thickness of your strips will vary depending on the specific recipe. Generally, the strips will range from 1/2 inch to 1 inch (about 1.2 cm to...


Потратьте деньги на прикладную часть вашего сайта. Предложите покупателям что-нибудь бесплатно. Заведите аккаунты в социальных сетях. Рассмотрите возможность предоставления бесплатной доставки. Используйте только хорошо продуманные бонусы за лояльность. Пользуйтесь рекламной моделью pay-per-click.

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Make sure your website is up, working well and very attractive before you invest in pay-per-click marketing, social media managers or anything else that is designed to funnel traffic to your website. If people are unable to use your website, they will not buy. Post free content on your website, such as short video clips, tutorials, interesting articles, blogs, advice or a free e-book. Make a landing page, so that they you can get their contact information to offer them specials and promotions in the future via email. Facebook, Foursquare, Pinterest and Twitter are valuable ways to attract new customers. Post sales, new products and links to sign up for your free content on the social media pages.  Social media accounts are free; however, there is some cost in time and expertise in maintaining them consistently. Just like blogging, the value is in frequent use. Follow other businesses and try cross promoting on Facebook or other accounts. Blasting your followers with specials every day may not be the best way to get regular readers, but posting other interesting content between sales posts is a good marketing strategy. Try the Facebook ads and promoted posts to get new people interested in your site. You can use behavioral marketing to target your ideal customer demographics. Think of social media as a way to connect with your customers. You will attract reliable, repeat customers if you develop a relationship with them. You will increase the “instant gratification” of the purchase and convince potential customers of the value they are getting.  Make sure you can afford to offer the shipping. Consider that sometimes adding a free product or shipping will work just as well as taking a discount. People like to have value added to their purchase, but still feel like they are getting a quality product. Give something to people who purchase your product via email or Facebook. They are likely to be more pleased with their purchase and refer others. Search engine marketing requires you to create an account with Bing,...


Потребляйте больше антиоксидантов. Ограничьте потребление сахара. Ограничьте потребление алкоголя. Запаситесь другими “омолаживающими” продуктами.

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Your body builds up free radicals over time, and these free radicals can speed up the aging process. Antioxidants battle these free radicals, though, keeping them in check and even reversing some signs of aging in the process. Good sources of antioxidants include berries and other colorful fruit, nuts, dark chocolate, coffee, fruit juice, cooked vegetables, and beans. Excess sugar in the body can cause your body to undergo a process called glycation. This process can damage the collagen in your skin. When this happens, your skin becomes less elastic and wrinkles can form more easily. A glass of wine every few days should not do too much damage, but consuming alcohol in excess can cause multiple health problems. Taking care of your health is a good way to retain your youth. In addition to those foods already mentioned, stock up on foods that can provide you with vitamins and minerals your body needs to repair aged, damaged skin.  Eat more zinc-rich oysters. Zinc repairs damaged skin. Olive oil and avocados contain good fats that can prevent further wrinkling. Water-based produce, like watermelon and cucumbers, keep the skin hydrated. Guava is packed with vitamin C and can help restore collagen levels. Sweet potatoes contain beta-carotene, which can fight against dry skin and improve your cell-turnover rate. Women should also eat more legumes, soy, red clover tea, and ground flaxseeds. All of these are good sources of phytoestrogens, which can fight against drooping skin. Eat less white rice and white bread, substitute brown rice and whole grain bread.


Потребляйте больше витамина D и кальция. Не пейте сладкие и газированные напитки. Ограничьте потребление цитрусовых. Перейдите на стевию или мед. Отдавайте предпочтение необработанным продуктам.

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Vitamin D and calcium are essential to healthy teeth, so getting enough of these two vital nutrients may help to reverse tooth decay. Make sure that you are getting plenty of vitamin D and calcium from your diet, supplements, and other sources.  To get more calcium and vitamin D in your diet, try to eat two to three servings dairy products each day, such as milk, yogurt, and cheese. You can also look for a daily multi-vitamin that includes 100% of your recommended daily intake of calcium and vitamin D. You can also spend 10 to 15 minutes in the sun each day to get your recommended daily intake of vitamin D. Just make sure that you put on sunscreen if you will be out in the sun for longer than 15 minutes. If your body has plenty of minerals, including calcium, then you will see an increased rate of calculus deposits on the back side of your lower front teeth, this means you will have to go for a professional cleaning at least twice a year. Carbonated and sugary beverages can lead to tooth decay, so make sure that you avoid these if you are trying to reverse tooth decay. You should also try to avoid fruit juices, sodas, sports drinks, and any other fizzy or sweetened beverages. Instead of drinking soda, try drinking water flavored with a few berries or sip some unsweetened iced tea with a sprig of mint. Tea (hot or cold) contains polyphenols, which seem prevent bacteria from producing acids that lead to tooth decay. The antibacterial effect is from the increased hydration of your body and this results in a higher flow of saliva. Citrus fruits contain a lot of acid, which can increase tooth decay. While you are trying to reverse your tooth decay, stop drinking citrus fruit juices and limit citrus fruits to a couple of servings per week. Citrus fruits include:  Lemons. Limes. Oranges. Tangerines. Grapefruits. Sugar is a major culprit of tooth decay so try to eliminate as many sources of sugar from your diet as possible. Instead of adding sugar to your foods and beverages, try using stevia (a calorie-free herbal...


Потребляйте больше витамина А. Увеличьте потребление темно-зеленых и листовых овощей. Ешьте больше здоровых жиров. Ешьте чернику. Пейте достаточно жидкости.

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One of the first signs of vitamin A deficiency is night blindness.  In Ancient Egypt, it was discovered that night blindness could be cured by eating liver, which was later found to be a rich source of vitamin A. Low vitamin A levels can also cause the cornea to become very dry, leading to the clouding of the front of the eye, corneal ulcers and vision loss, as well as retina damage and problems with the conjunctiva. Carrots, broccoli, squash, cantaloupe, fish, liver, fortified cereals, dairy products, kale, blueberries, and apricots are all excellent sources of vitamin A. While increasing your consumption of foods that are rich in vitamin A may be helpful, research done in this area has revealed that, in the case of vitamin A, taking supplements provided higher levels than increasing the dietary sources. Plus, excessive consumption doesn't strengthen your eyes. Vitamin A supplements are available in oral doses, like tablets or capsules, and are marketed in either mcg strengths or units. The average recommended adult dose of vitamin A in mcgs is between 800 to 1000 mcg each day. In units, the dose range is between 2600 and 3300 units consumed daily. The protein rhodopsin found in the eye breaks down into retinal and opsin when exposed to light and reforms when back in the dark. A severe lack of vitamin A in the diet may result in night blindness, but extra vitamin A will not help one see better than normal. The most benefit from dietary sources in improving night vision — and your eyesight in general — comes from focusing on the vegetables you eat.  Foods like kale, spinach, and collard greens are full of nutrients that protect your eyes by filtering specific wavelengths of light that can damage your retina. These foods may also work to protect your eyes from some degenerative processes, such as age-related macular degeneration. Specifically, eat more foods that contain omega-3 fatty acids.  Omega-3 fatty acids are found in fish, especially oily types of fish like salmon and tuna, kale, vegetable oils, nuts,...


Потребляйте больше кальция. Добавьте в свой рацион питания больше магния. Повысьте уровень витамина В6 в организме. Принимайте пищевые добавки витамина D. Попробуйте добавки витамина Е. Принимайте добавки, содержащие омега-3 жирные кислоты. Сделайте травяной чай. Попробуйте масло энотеры. Принимайте пищевые добавки, содержащие имбирь.

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Calcium can help prevent and reduce the pain you have associated with your period, as well as many other PMS symptoms.  Calcium can be consumed through items such as: dairy products, fortified soy beverages, canned salmon and sardines, and leafy greens. You can also take additional calcium via a calcium supplement of between 500 mg and 1,200 mg per day. Low magnesium levels can be associated with many PMS symptoms, including cramps and headaches.  Increase the amount of foods you consume that are high in magnesium, such as: sunflower seeds, nuts, lentils, legumes, whole grains, soybeans, figs and green vegetables. You can also increase your magnesium intake by taking magnesium supplements in a pill form.  For the best effect, take 360 mg per day for three days before your period begins. Vitamin B6 helps produce serotonin.  Serotonin can help reduce anxiety and depression brought on by PMS.  Foods with high amounts of vitamin B6 are: beef, pork, chicken, fish, whole grain cereals, bananas, avocados, and potatoes. While vitamin B6 is found in supplements, but be careful not to take more than 100 mg per day.  Excess vitamin B6 can be toxic. Vitamin D helps your body absorb calcium and can act as an anti-inflammatory.  Try taking 400 IU per day to help reduce the pain you have due to your period. Vitamin E has been shown to decrease pain associated with your period when 500 IU is taken per day.  It is best to start taking the vitamin E supplements two days before your period begins, and stop three days after your period has started. Therefore you’d be taking it for five days. Omega-3 fatty acids are most often found in fish oil as a supplement.  It can be taken in pill form or liquid form. Fish oil is an anti-inflammatory and can help reduce the pain associated with your period. Several types of herbal teas contain ingredients that can help reduce the painful cramps brought on by your period.  Raspberry leaf tea can help to relax your uterus and reduce cramping. Chamomile tea contains an anti-spasmodic which can...


Потребляйте больше омега-3 жирных кислот. Ешьте больше фруктов и овощей, чтобы снизить риск развития заболеваний кожи. Ешьте больше продуктов с биотином для здоровья волос и кожи. Спросите врача о приеме цинка для стимулирования роста здоровых клеток. Занимайтесь тем, что поможет вам бороться со стрессом, поскольку это полезно для здоровья в целом.

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Omega 3s are a type of healthy fat that may improve your skin and hair’s health, among other benefits. If you struggle with dandruff, try eating more foods that are rich in omega 3s, such as fatty fish (like salmon, mackerel, and tuna), nuts, seeds, and seed oils.  You can also get omega 3 fatty acids from supplements, such as fish oil tablets. Aim to eat 1.1 to 1.6 grams of omega 3 fatty acids each day. Studies show that people who eat plenty of fruits and vegetables are less likely to develop skin conditions related to dandruff, such as seborrheic dermatitis. Try eating a rainbow of fruits and vegetables each day so that you get a variety of essential nutrients, vitamins, and minerals.  Good vegetable options include leafy greens, beans and peas, cruciferous vegetables (such as broccoli and cauliflower), and colorful veggies like carrots, radishes, peppers, and purple sweet potatoes. You can also get a range of vitamins and minerals by eating a wide variety of fruits, including berries, apples, citrus fruits, bananas, grapes, and melons. Aim to eat 5 servings of vegetables and 4 servings of fruit each day. Check a chart like the one here to determine how large a single serving is for various kinds of veggies and fruits: https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes. Biotin is an essential B vitamin that can help improve the health of your hair, skin, and nails. Talk to your doctor about taking biotin supplements, or get it from food sources, such as:  Egg yolks Nuts Salmon Liver  Nutritional yeast, which you can use as a topping in place of butter or cheese, or stir into creamy soups or egg dishes Zinc is an important dietary mineral that plays a role in keeping your immune system healthy. It may also promote faster healing and help prevent conditions that affect your skin, hair, and scalp. Talk to your doctor about whether zinc supplements might be helpful to you. You can also get zinc from dietary sources, such as red meat, shellfish, legumes (such as...


Потребляйте больше пищевых волокон. Ешьте чернослив. Употребляйте пробиотики.

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Try to get about 25 to 30 grams of fiber per day. Fiber is essential for healthy and regular bowel movements. Increasing the fiber in your diet can help prevent constipation and help relieve it when you have it. Foods that contain fiber include:  Fruits and berries.  If the fruit has edible skin, like apples, plums, and grapes, make sure you eat those because that is where most of the fiber is. Vegetables. Dark, leafy green vegetables like collard, mustard, and beet greens as well as Swiss chard are very high in fiber. Other vegetables like broccoli, spinach, carrots, cauliflower, brussel sprouts, artichokes, and green beans are high in fiber, too. Beans and legumes. This group includes lentils, kidney, navy, garbanzo, pinto, lima and white beans.  Black eyed peas are a high fiber food you can also add.  Beans and legumes can cause intestinal gas in some people. If this happens to you, you may want to avoid this source of fiber while you are constipated.  Beans and legumes may be best used to prevent any constipation. Whole grains. Whole grains are unprocessed grains, which excludes white grains. Cereals like granola tend to have the highest fiber, but if you are buying boxed cereals, read the label to make sure your choice is high in fiber. Seeds and nuts, such as pumpkin, sesame, and sunflower seeds and almonds, walnuts, and pecans. If you can’t get enough fiber in your diet, consider taking a fiber supplement, like metamucil psyllium seed, or a bulk-forming laxative, like Citrucel, FiberCon, and Benefiber. Try eating prunes and drinking prune juice. Prunes promote regular bowel movements. Prunes are especially high in fiber and contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation. Sorbitol is a mild colonic stimulant that helps reduce the transit time of stool and decreases the risk of constipation.  If you don't like the wrinkly texture or unique taste of prunes, prune juice may be a better alternative. The juice should start working within a few hours, so it’s important to...


Потребляйте достаточно белка. Сократите потребление алкоголя. Уменьшите количество потребляемого кофеина. Замените простые углеводы сложными.

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If your SHBG levels are too high, it’s possible that you are not eating enough protein. Talk to your doctor about the right amount of protein for you.  The average adult should consume 0.8 g of protein for every kilogram of body weight . For example, if you weigh 165 lbs you should consume 60 grams of protein a day. Make sure that you consume healthy sources of protein.  Too much protein is not good for your body, but you may require more protein if you exercise regularly. Make sure to talk to your doctor before making any major dietary changes. Drinking too much alcohol can cause your SHBG levels to rise. Binge drinking in particular can prevent you from lowering your levels. Moderate drinking guidelines allow for 1 drink per day for women, and up to 2 drinks per day for men. Examples of 1 drink include 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of distilled liquor, such as vodka. Too much caffeine can limit your ability to lower your SHBG levels. If you’re enjoying too much coffee in the morning, you’ll want to cut back. It is generally considered safe for adults to consume up to 400 mg of caffeine per day. That is the equivalent of about 4 cups of coffee. Consider drinking green tea instead of coffee in the morning. There is some debate about how carbohydrate consumption relates to your SHBG levels. Some recommend going low-carb, while others promote eating plenty of healthy carbs. It’s a safe bet to assume that switching out simple carbs for more complex ones will benefit your health.  Cut out carbs such as white rice, potatoes, and white bread.  Look for high fiber low-glycemic index foods instead, such as quinoa, sweet potatoes, and whole-grain bread.  Consult your doctor before making any drastic changes to your diet.


Потребляйте здоровые жиры. Ешьте меньшие порции, но чаще. Начните свой день со здорового завтрака. Добавьте в свой рацион больше клетчатки. Избегайте обработанной пищи. Будьте готовы решительно поменять свою диету.

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Many dieters believe that they need to avoid fat like the plague when trying to lose weight. However, eating a certain amount of healthy fat is essential for a balanced diet and can actually aid weight loss. In fact, studies suggest that a diet with a higher ratio of monounsaturated fats (MUFAs) (avocados, nuts, seeds, soybeans, chocolate) can prevent the accumulation of belly fat. As a result, 25 to 30% of your daily calorie intake should come from such healthy fats.  Polyunsaturated fats - such as the Omega-3 fatty acids found in mackerel, salmon, herring, walnuts, canola oil and tofu - are another type of healthy fat that you should try to incorporate into your diet. They help to lower bad cholesterol and boost brain function.  Trans fats, on the other hand, (found in margarine, crackers, cookies--anything made with partially hydrogenated oils) result in more fat being deposited in the abdomen, so you should avoid these as much as you can. It is very common for dieters to try to starve themselves between meals, with the result that they actually eat much more than necessary when the food is finally in front of them. One of the best kept secrets of successful dieters is that they actually eat more frequently throughout the day, they just eat smaller meals.  Try eating six small meals a day, rather than your regular three large ones. You'll find sticking to your weight-loss plan much easier in the long-run if you're not in a constant state of hunger! Kicking off the day with a healthy, balanced breakfast is one of the best things you can do when following a weight-loss diet. A good breakfast kick starts the metabolism, allowing you to burn more calories throughout the day. It also keeps you fuller for longer, reducing your tendency to snack throughout the morning and afternoon, which may result in a higher calorie intake overall.  Try eating a combination of filling wholegrain cereals and breads, protein-rich eggs and high-vitamin fruits for the perfect balanced breakfast. If you're on the go, grab a fruit...


Потребляйте избыточное количество калорий. Ешьте много богатой белками пищи. Включите в свой рацион белки растительного происхождения. Аккуратно выбирайте углеводы. Употребляйте семена, а не масло льна. Ешьте больше зеленых листовых овощей. Замените рис на киноа. Поддерживайте водный баланс организма.

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You can't expect to build larger and stronger muscles unless you're giving your body the food it needs to increase muscle mass. To estimate how many calories you need to consume, multiply your body weight in pounds by 15-17 calories (e.g. if you weigh 170 lbs. multiply that by 16 to get a daily calorie intake of 2,720). If you aren't gaining the muscle mass you want after a few weeks, bump up your calorie intake by 10%.  Look on bodybuilding websites or talk to bodybuilders to find out ways to get the calories you need for muscle gains. Make sure the foods you're eating are healthy and nutritious – don't just load up on junk food and empty calories. Protein is the building block of muscles, so if you want to accelerate muscle growth you should eat 10-25 g of protein with each meal or snack. Lean chicken, lean beef and fish provide your body with the protein it needs to burn more calories and create lean muscle.  Grass-fed beef also contains a variety of essential vitamins and minerals in addition to protein that help the body build muscle, such as vitamin B12, heme iron, zinc, creatine, and carnosine.  You should aim to eat approximately 1 g of protein per pound of body weight. This means you'll have to adjust your protein intake as your weight fluctuates. If you don't eat meat, it may be more difficult for you to accelerate muscle growth, but it's not impossible. Even if you do eat meat, you should supplement your meat-based protein sources with those that are plant-based.  Soybeans, nuts, and legumes are excellent sources of protein. Almonds, for example, are a good snack to eat before a workout and can be added to a fitness shake. Get organic foods if possible, or stick to those with little to no additives and preservatives. The fewer additives and preservatives the body has to break down, the more effective these foods will be at helping you build muscle. Carbs can give you energy while you're working out – but the wrong carbs could result in blood sugar crashes that destroy all the work you've done to...


Потребляйте клетчатки меньше рекомендованной нормы. Сведите к минимуму количество клетчатки в еде и закусках. Уменьшите потребление нерастворимой клетчатки. Сведите к минимуму потребление продуктов, обогащенных клетчаткой. Прекратите потребление пищевых добавок с клетчаткой. Составьте план приема пищи.

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If fiber is affecting your health or making you uncomfortable, it may be ideal to consume less fiber than what's recommended for an average, healthy person.  The total fiber intake recommended for women is: 25 g daily. The total fiber intake recommended for men is: 38 g daily.  Keep track of how much fiber you eat throughout the day. You may find it easy to use a food journaling app to help you accurately calculate fiber each day. Fiber is found in a wide range of foods including grains, fruits, vegetables and legumes. Limiting the fiber in each meal or snack can help cut down on your overall consumption and may alleviate GI symptoms.  Choose lower fiber fruits or remove fibrous parts of fruits. For example: eat applesauce instead of an apple, because the skin of the apple contains a large amount of fiber, or drink six ounces of 100% juice daily. Fruits that are lower in fiber include: canned fruit, cooked fruit, and fruit without the skin or peel. Choose lower fiber vegetables or remove fibrous parts. For example: take the skin off your potato or remove the seeds from your zucchini. Vegetables that are lower in fiber include: canned vegetables, well-cooked and very soft vegetables, vegetables without seeds, and 100% vegetable juice. Choose lower fiber grains. For example: avoid 100% whole grain foods since these are higher in fiber. Choose lower fiber grains like: white rice, white bread, cream of wheat or cream of rice, or plain pasta. There are two types of fiber — soluble and insoluble. Insoluble fiber is sometimes called "roughage," as it's main function is speed the process of digestion.  Insoluble fiber may stimulate bowls more than desired causing diarrhea in those who are susceptible or have a chronic health condition.  Insoluble fiber is found in the following foods: whole grains, vegetables and wheat bran.  Soluble fiber absorbs water, makes stools easier to pass and may slow digestion slightly. This type of fiber is more gentle and may be more appropriate for some people.  Although insoluble fiber...


Потребляйте меньше калорий, чем вы сжигаете за день. Если вы хотите потерять 4,5 кг за неделю, ежедневно вам придется сжигать на 5000 калорий больше, чем потреблять. Знайте, что в среднем человек сжигает около 2000 калорий в день при нормальной активности.

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That's the whole secret to weight loss. And while the theory may be simple, the practice is really hard. One pound is equivalent to 3,500 calories, and to lose 10 pounds in seven days you'll need to lose about 1.4 pounds, or burn about 5,000 calories each day.  Know that you will need to exercise a lot in order to burn 10 pounds in one week. Starving yourself is not an option. In fact, starving yourself makes weight loss harder, especially after you're done with your diet.  Remember that you'll be burning calories while doing daily activities such as walking around, walking up stairs, and even breathing. It won't be many calories, but you don't have to expect to burn all your calories doing hard exercise. If you want to lose 10 pounds in a week, you'll need to burn 5,000 calories more than you take in per day. That's a lot. That's not meant to discourage you; it's only as a reminder of how hard losing 10 pounds in a week actually is. Prepare yourself for a tough, tough journey! Just to give you bit of an idea about how much that is, consider this: a 160 pound person burns about 1,000 calories playing competitive soccer for 90 minutes. That means you'd need to play competitive soccer for 7.5 hours during the day to burn 5,000 calories. This means that if you consume exactly 2,000 calories in food every day, your weight will stay the same — you won't gain or lose weight. If you're trying to lose weight, as you probably do, a healthy person should consume at least 1,200 calories per day, regardless of what their diet is. If you eat 1,200 calories, you'll have about 4,000 calories to burn a day to meet your goal.


Потребляйте меньше калорий. Ограничьте потребление переработанной и жареной пищи. Замените богатые углеводами продукты на некрахмалистые овощи. Вместо жирного мяса употребляйте нежирное. Пейте больше воды.

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In order to lose body weight and excess fat, especially from love handles, you'll need to decrease your overall calorie intake.  You cannot lose fat mass from one specific area of your body, but losing weight in general can reduce your overall body fat levels. Over time, you'll notice your love handles will get smaller. Cut out about 500 calories a daily. This generally results in a 1–2 pound loss each week.  Start counting calories for an entire day (try a food diary or using an app like MyFitnessPal). Use this number as a starting point. Then, subtract 500 from this number to get an average calorie target that will result in weight loss. Both processed foods and those that are fried are generally higher in calories. When you eat these types of foods regularly it will be hard to lose weight and get rid of love handles.  Processed foods and fried foods are known to be high-calorie. In addition, these foods may also be high in added sugars, harmful types of fat and a lot of additives or preservatives.  Foods to limit include: sweetened beverages, fried foods, fast foods, chips, crackers, ice cream, candy, processed meats, frozen TV dinners, canned meals, cookies, cakes and breakfast pastries. If possible, do not eat many foods with high amounts of added sugars. Many studies show that foods high in sugar are typically stored around the stomach area and can worsen the looks of love handles. Many studies show that men who consume a higher amount of carbohydrates have an increased amount of fat around their stomach. Reduce carbohydrate-rich foods to minimize this and reduce love handles.  Carbohydrates are found in many types of foods. Examples of carbohydrate-rich foods include deserts like cake, cookies, pie as well as other grains like the bread you use to make a sandwich. Other foods contain small amounts of carbohydrate as well, including dairy products, legumes, starchy vegetables and fruit contain carbohydrates. Men need at least five to nine servings of fruits and vegetables per day. Measure out...


Потребляйте меньше кофеина. Борьба с головной болью, вызванной нехваткой кофеина. Пейте больше воды. Выделяйте на сон необходимое количество времени.

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Large quantities of soda typically keep you highly caffeinated. Even though the levels of caffeine in coffee are higher, if you have a serious soda habit you’re probably drinking a lot of caffeine. Think carefully about how you’re going to deal with the effects of reduced caffeine. You’re going to feel more tired and less alert than usual, and this could last weeks as your body adjusts. Serious caffeine withdrawal will typically involve a headache. Because your body has been so used to the elevated levels of caffeine, it’s going to take it a while for it to readjust to functioning normally without the high levels of caffeine. Try using over-the-counter headache remedies containing acetaminophen, which do not contain caffeine. Drinking plain water is a healthier choice to keep you feeling full.  It can also help combat the caffeine headaches and become your drink of choice, rather than soda. Chances are, without caffeine you are going to feel much sleepier than usual. Go to bed earlier to get more sleep and nap when you can. These extended periods of sleep can help you get through the withdrawal and alleviate the headaches.


Потребляйте меньше сахара. Уменьшите потребление молочных продуктов. Увеличьте потребление витаминов А и D. Добавьте в свой рацион продукты с высоким содержанием омега-3.

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Start by staying away from foods with added sugar. Bacteria just love sugar, and bacteria cause acne. Also, a number of studies have indicated that low-glycemic index (GI) foods can reduce the severity of acne.  Low-GI foods are those foods that release sugars into your blood more slowly. The lowest GI foods are:  Bran cereals, natural muesli, rolled oats Whole wheat, pumpernickel, whole grain breads Most vegetables except beetroots, pumpkin, and parsnips Nuts Most fruit except watermelon and dates.  Mango, banana, papaya, pineapple, raisins, and figs have medium GI. Legumes and beans Yogurt Whole grains are low- to medium-GI. The lowest GI are found in brown rice, barley, and whole grain pasta. Studies have shown a small link between dairy and acne. If you eat a lot of dairy and have forehead acne, try reducing the amount of dairy in your diet. Vitamin A helps boost your immune system and is a natural antioxidant. Vitamin D helps boost the immune system, helps reduce inflammation, is anti-microbial, and helps reduce oil production. The best way to increase these vitamins is through food.  Foods high in Vitamin A include vegetables, like sweet potato, spinach and other dark leafy greens, carrots, pumpkin, broccoli, red peppers, summer squash; fruit such as cantaloupe, mangoes, and apricots; legumes, meat, liver, and fish.  Foods high in Vitamin D include fish, like salmon, tuna, mackerel, and cod liver oil; eggs, mushrooms; and oysters. Many foods are also fortified with vitamin D.  You can also get Vitamin D through natural sunlight, as this triggers your body to produce the vitamin. Spend about 10 – 20 minutes outside without sunscreen each day. If your skin is darker, spend more time in the sun. Otherwise, be sure to practice sun safety by wearing a broad spectrum, SPF 30 sunscreen, a wide-brimmed hat, and covering up as much as possible. You can also take a D3 supplement. Omega-3 fatty acids are believed to help control oil-producing molecules. You can find omega-3s in food. Seeds and nuts, like flaxseeds...


Потребляйте меньше соли. Не курите. Защищайте губы от воздействия солнца. Закрывайте лицо в холодную или сухую погоду.

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Salt buildup on the lips can cause them to dry out quickly. Changing your diet so that it includes less salt might make a big difference in the texture of your lips. When you do eat salty foods, rinse your lips with warm water afterward so the salt doesn't sit on your lips. Smoking is tough on lips, causing dryness and irritation. If you're a smoker, there are lots of good reasons to  kick the habit, and having healthy lips is one of them. Try to cut back on smoking as much as possible to save your lips from getting damaged. Just like the rest of your skin, the skin on your lips is susceptible to sun damage. Wear lip balm with SPF 15 or higher to protect your lips from getting burned. There's nothing like the cold, dry air of winter to make your lips dry and flaky. If you tend to pick your lips more in the winter than in the summer, that's why. Try pulling your scarf up over your mouth when you go outside to protect your lips from the cold.


Потребляйте меньше холестерина. Избегайте трансжиров и насыщенных жиров. Перекусывайте фруктами и овощами. Начните есть больше продуктов с содержанием клетчатки. Поговорите с врачом о биологически активных добавках. Внимательно читайте состав пищевых добавок с красными дрожжами.

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Cholesterol is in the fats that are in your blood. Your body makes a certain amount of cholesterol, so if you cut down on the amount that you intake, this can be a great help. Too much cholesterol increases your risk of clogged arteries and heart disease. People with heart disease should eat no more than 200 milligrams of cholesterol per day. Even if you don’t have heart disease, it is best to restrict your cholesterol intake to 300 milligrams or less. You can do this by:  Not eating organ meats. They are often high in cholesterol. Cutting down on red meat. Switching from full-fat dairy to skim and low-fat products. This would include milk products, yogurt, cream, and cheeses. and saturated fats. These fats increase your cholesterol levels. While your body does need a small amount of fat, you can get that from monosaturated fats. You can lower the amounts of unhealthy fats you eat by:  Cooking with monosaturated fats such as canola oil, peanut oil, and olive oil instead of palm oil, lard, butter, or solid shortening. Eating lean meats such as poultry and fish. Limiting the amount of cream, hard cheese, sausage, and milk chocolate you consume. Scrutinize the ingredients on commercially prepared food. Even foods that are advertised as trans fat-free often have trans fats. Read the ingredients and look for partially hydrogenated oils. These are trans fats. Products that usually have trans fats include margarine and commercially prepared crackers, cakes, and cookies. Margarine also often contains trans fats. They have lots of vitamins and fiber, but very little fat and cholesterol. Eat 4-5 servings of fruit and 4-5 servings of vegetables daily. This translates to about 2 to 2.5 cups of both fruit and vegetables daily. You can add fruits and vegetables by:  Taking the edge off your hunger, by starting your meals with salads. Eating the salad first will make you less hungry by the time you get to the richer, fattier foods like meats. This will help you control your portion sizes. Put diverse fruits and vegetables...


Потребляйте много белковой пищи. Уменьшите потребление углеводов. Ваша цель потреблять хорошие жиры. Определите время приемов пищи. Выпейте кофе перед тренировкой. Пейте воду.

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Yeah, you've heard this one before, and there's a reason for it. Protein is made up of amino acids, which are the building blocks of your muscles. Without it, your muscles will literally not develop. While you should never completely cut out anything from your diet, to force those fats and carbs to move over, it's protein packing time.   1-1.5g of protein per lb of body weight is recommended to facilitate muscle building. Good sources of the stuff are soy, legumes, beans, leafy vegetables, meat, eggs, and plant milks. One of these should have a staple of every meal. Your body burns carbs, fats, and then protein, in that order. So when you eat that bowl of cereal prior to your workout, your body burns off the cereal. But when you have that egg for breakfast, your body has to go for your fat storage instead. This knowledge will make your workouts more effective. All this "no carb" mumbo jumbo is just that—mumbo jumbo. Yeah, carbs are what creates that extra weight around your midsection, but they do serve their purpose (at least the good ones). They are your body's primary source of energy. If you cut carbs out of your diet completely, your metabolism will drop (and if you're male, your testosterone levels will drop too).  To circumvent this problem, the simplest answer is to cycle your carb intake. This keeps your body guessing, your metabolism up, and for the majority of the time your body is concentrating on your fat storages. This can be done in two ways. Go low-carb for a few days, then consume a moderate amount for a day or two, and then go high-carb to round out the week. Go low-carb for a few weeks, and then go high-carb for a solid week. This takes extra diligence!   For the record, brown rice, wild rice, sweet potatoes, whole wheat bread, wheat pasta, vegetables, and some fruits are great sources of good carbs. Processed junk and pretty much anything white is not! Yes, fats have their place, too. They can keep you feeling full, stabilize your insulin levels, and keep you energized. You don't want to...


Потребляйте много кальция. Ешьте много белка. Получайте достаточно витамина D. Получайте больше витамина К. Потребляйте больше калия.

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Calcium is stored in the bones and teeth, and it makes them hard and sturdy.  The average adult needs 1,000 mg of calcium every day. Adolescent girls and premenopausal women need about 200 mg more.There are lots of ways to incorporate calcium into your diet. Your options include  dairy (such as milk, yogurt, and cheese) juices fortified with calcium boxed cereals fortified with calcium oatmeal beans legumes salmon dark leafy greens (such as broccoli, spinach, collards, or bok choy) almonds Though older studies suggested that protein was actually detrimental to bone mass, newer research shows that, eaten in moderation, it aids with the absorption of calcium.  Men should get about 56 grams of protein per day, women should get 46, and pregnant women should get 70. Eat plenty of lean protein, including:  fish beans cheese eggs nuts chicken oats Greek yogurt milk broccoli quinoa brussels sprouts Recent studies have shown that Vitamin D, like protein, helps the body absorb calcium. You should get about 600 IU (but no more than 4,000 IU) of Vitamin D every day. Talk to your doctor about taking a Vitamin D supplement if you are concerned that you aren’t getting enough from sources such as these:   eggs (with yolks) fatty fish (such as salmon, mackerel, or tuna) shrimp cod liver oil beef liver dairy products fortified with Vitamin D cereals fortified with Vitamin D juice fortified with Vitamin D the sun (about 10-15 minutes three times per week will do) Though experts are not yet clear on exactly how Vitamin K contributes to bone health, several studies have shown that it aids in calcium absorption. Women should get 90 micrograms of Vitamin K, and men should get 120. Get Vitamin K in foods such as   leafy greens onions asparagus Potassium may help neutralize acids that take calcium out of your body, so it’s important to get this nutrient alongside calcium, proteins, and vitamins. Adults should get, in general, 4.7 grams of potassium daily. Foods high in potassium include    sweet potatoes white potatoes with the skins...