Дарите обдуманные подарки. Пишите продуманные записки. Ходите на особенные свидания. Сделайте услугу, которая имеет значение. Потратьте время, чтобы понять его интересы.

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Don't just give your boyfriend a six pack of his favorite beer and take him out to Pizza Hut. Put in an effort to figuring out what he really likes and cares about, and what gift would actually mean something to him, and what would surprise him and make him see that you've put an effort into the gift. When it comes to gifts, one size does not fit all, so try to get your boyfriend something personalized, special, and something he wouldn't think to get on his own. Remember that the best gifts are often given "just because," not for a birthday or another special occasion. Here are some ideas to get you started:  Does he love hiking or camping? Get him the latest camping or hiking gear, something he's been wanting for a while. Does he love fine ales or wines? Get him a subscription to a beer or wine of the month club. Is he a video game junkie? Get him a new game that's all the rage, or update his gaming equipment. Is he a concert fanatic? Find out when his favorite band is coming to town before he does and get him some tickets. Not every not-in-person communication has to come through a computer or a phone. If you're going to be apart for a day or two, or even for a few hours, write him a sweet note telling him how much he means to you or how much you'll miss him while you're apart. Just telling him to have a nice day and to let him know that you're thinking of him can make all the difference. You can write your note on a post-it and put it on his mirror, put the note it in his lunch bag, school bag, or work bag, or leave the note on his windshield. Part of the romance will come from the surprise. Though you and your boyfriend can probably have fun no matter where you go, you should make an effort to plan some dates that are special and feel really romantic. This depends on what you and your boyfriend like and the kinds of things that make you happy together. If you suggest a date that would be perfect for your boyfriend, then he'll be impressed by how much thought and effort you're putting into the...


Дарите подарки только тем людям, кто говорит: Попробуйте дарить подарки, не ожидая ничего взамен. Вообще не дарите подарки другим людям, если вам некомфортно отдавать, не ожидания ничего взамен.

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” If you are bothered about not receiving thanks for the gift, you may adjust your gift giving practices in the future to only include more appreciative people in your life. Perhaps during the next holiday season, you only give gifts to people who said “thank you” to you the previous season. Or maybe you skip giving someone a gift for their birthday the following year because they did not seem to appreciate the gift you gave them this year. You may set your own limits around giving gifts to only those who appreciate them based on your comfort level. For example, you may not be able to get out of giving a close relative a gift, even when they do not say “thank you.” Rather than get them a lavish gift, you may go for a less expensive gift so you spend less money on them and potentially feel less upset about not receiving a thank you from them. Moving forward, you may also try to give gifts to others without the expectation of a thank you. This may be hard to do, but setting yourself up for no thanks or praise at the onset can make it easier for you to give gifts freely and generously. Practicing giving without acknowledgement from others can be a good way to be more selfless and generous towards others. For example, for the holiday season, you may focus on giving gifts to those you love and let go of expectations around receiving a thank you from them. That way, when and if you do receive thank you’s from them, you will feel surprised and pleased. If you do not feel comfortable giving without expectation, you may decide to skip gift giving all together. Rather than spend a lot of money on gifts every year for friends and relatives, you may opt for spending that money on yourself instead. You may feel better about focusing on your own needs rather than give to others, especially if you do not get the thanks and praise you feel you deserve. Another option is to donate money to charities or local organizations rather than to family or friends, as you will definitely receive thanks and praise from a charity or...


Дарите ребенку любовь и привязанность. Хвалите ребенка. Не сравнивайте ребенка с другими, особенно с его же братьями и сестрами. Слушайте Проводите время с ребенком. Будьте рядом в важные моменты.

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Sometimes the best thing you can give your child is love and affection. A warm touch or a caring hug can let your child know how much you really care about him or her. Don't ever overlook how important a physical connection is when it comes to your child. Here are some ways to show love and affection:  A gentle cuddle, a little encouragement, appreciation, approval or even a smile can go a long way to boost the confidence and well-being of your children.  Tell them you love them every day, no matter how angry at them you may be. Give lots of hugs and some kisses. Make your children comfortable with love and affection from birth. Love them unconditionally; don't force them to be who you think they should be in order to earn your love. Let them know that you will always love them no matter what. Provide experiences over toys. Even though all children like gifts, an abundance of expensive trifles and electronic devices can spoil them. It is important to keep your child in the real world, teach them to value feelings over money. It is especially common for busy parents to overdo with gifts to compensate for the lack of joint pastime. Toys can entertain your child for a while, but they will never let them feel loved and cared for as an attentive parent can. . Praising your children is an important part of being a good parent. You want your kids to feel proud of their accomplishments and good about themselves. If you don't give them the confidence they need to be out in the world on their own, then they won't feel empowered to be independent or adventurous. When they do something good, let them know that you've noticed and that you're very proud of them.  Emphasize your children's accomplishments, talents, and good behavior, while minimizing their faults. This shows them you see the best in them. Make a habit of praising your children at least three times as much as you give them negative feedback. Though it's important to tell your children when they're doing something wrong, it's also important to help them build...


Дарите своей маме объятия и поцелуи. Разотрите ей плечи. Одаривайте маму улыбками. Не отмахивайтесь от маминых поцелуев и объятий на людях. Будьте снисходительны. Рассказывайте маме о своей жизни. Выслушайте свою маму. Почаще говорите маме «Спасибо».

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Offer her affection without being asked. If she looks like she's had a hard day, give her a shoulder rub, which will show her you care. Even if you're having a hard day, try to smile at her instead of being grumpy. She'll appreciate your good attitude. You may be embarrassed to be hugged by your mom, but you don't want to hurt her feelings. Your mom mistakes, too. If she forgets to pick you up or make your favorite lunch, tell her it's ok instead of getting mad. Your mom wants to know what's going on with you, and by telling her about your feelings and your day, you're letting her in. Your mom has bad days, and she has things she loves to do, as well. Be there for her when she needs it, and encourage her hobbies. " Sometimes, your mom might feel a little underappreciated. Notice the things she does for you, and tell her you appreciate them.


Дарите цветы. Приготовьте  романтический ужин для своей девушки. Напишите ей любовное письмо. Спланируйте идеальное свидание. Делайте ей комплименты. Сделайте сюрприз. Скажите девушке, что вы любите ее.

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. It may seem clichéd, but nothing says "I love you" like a beautiful bunch of flowers. However, you should try to put a little effort into it - don't just pick up the first bunch that's on sale at the supermarket. Go the extra mile by finding out from friends or family what type of flowers are her favorite and have them specially delivered to her home.  For added romance and to charm her, you can attach a romantic note to the flowers. It can be something short and sweet like "beautiful flowers for a beautiful girl" or something a little lengthier, like a romantic quote from a poem or song. If you're short on cash, don't worry. You don't need to buy the most expensive, imported flowers available. In fact, a single red rose or a freshly-picked bunch of wildflowers can be infinitely more romantic than a generic, pre-arranged bouquet. ook her favorite dinner. You can show a girl you love her by investing a little time and effort into something that will make her happy, like cooking her favorite din	ner. If you've been seeing her for a while, you should have a pretty good idea of what she likes. Just don't go for anything too complicated if you've never made it before. Make the meal extra romantic by setting the table nicely, lighting some candles and playing some mood music in the background.  You can choose to let her know what you're planning and tell her to dress nicely for dinner or you can take her completely by surprise - just make sure she'll be home on time and that she'll definitely come home alone! Don't worry if you're not a master chef, it's really the thought that counts. However, if you're worried about the food being at least edible, you can try practicing your dish on family or friends first. If you can't afford to take her out to a restaurant, and you don't know how to cook, ask to cook with her! Partners that do everyday things together have more fun and will be together longer. Try opening up the recipe book and baking together. . Writing a love letter is a truly romantic way to show a girl...


Два раза в неделю пользуйтесь очищающим отшелушивающим средством. Попробуйте очищающее средство от прыщей. Поищите косметические продукты, содержащие альфа-гидроксикислоту. Раз в неделю делайте маску. Попробуйте гель с маслом чайного дерева.

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Exfoliating can be helpful for some skin types. However, other skin types may be irritated by using an exfoliant too often. To prevent irritation from exfoliating, it is best to limit exfoliation to twice per week.  Choose an exfoliating product that contains no more than 2% salicylic acid or 10% glycolic acid. Any higher than these levels and the exfoliating product may irritate your skin. Do not exfoliate if you have herpes simplex, warts, or molluscum contagiosum. This could lead to an infection. Avoid exfoliating if you are prone to dark spots from bug bites or burns. This is more common in people who have dark skin tones. If you have acne-prone skin, then you can exfoliate daily. Alternate between mechanical and chemical exfoliants from day to day. Mechanical exfoliants are made up of rough substances, such as corn cob meal silica, and date seeds. These also include loofahs and rough sponges. A chemical exfoliant breaks down the protein or bonds between cells using special ingredients. If your skin is prone to breakouts, then using a product that contains over-the-counter acne medicine may be helpful. You can find cleansers and other products that include ingredients that may help to fight and prevent acne.  Look for a product that contains salicylic acid, benzoyl peroxide, sulfur, or resorcinol. These products are available without a prescription. Keep in mind that it can take a month or more to see results from an over-the-counter acne treatment. You may also experience some redness and scaling as your skin adjusts to the medicine. Products that contain alpha hydroxy acid may be helpful. Alpha hydroxy acid can help to remove dead skin cells and unclog pores, so it may result in smoother skin and also help to prevent acne. Look for a cleanser or moisturizer that contains alpha hydroxy acid. Masks that contain acne-fighting ingredients can help to reduce excess oils and bacteria on your skin. Look for a mask that contains charcoal or kaolin clay. Wash your face as usual and then apply the mask. Leave it...


Дважды в год посещайте стоматолога. Узнайте у врача насчет профессионального отбеливания зубов. Обращайтесь за помощью к специалистам, имеющим официальную лицензию на медицинскую практику.

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In order to take care of your mouth, see your dentist every six months. Your dentist will be able to give you advice about how to care for your teeth and will let you know if she sees any developing tooth problems. Moreover, your dentist and hygienist will give you a deep cleaning and air polishing of your teeth. A professional deep cleaning will help remove surface stains from your teeth as well as unsightly plaque: even without bleaching treatments, your smile will likely be brighter after a visit to a dentist. You might need to see your dentist more often than twice a year if you experience bleeding gums, tooth pain, or tooth discoloration. If these symptoms occur, make an earlier dental appointment to nip tooth decay in the bud. Professional tooth-whitening treatments often work more quickly than at-home care; however, these treatments can be pricey and are not often covered by dental insurance. Most professional whitening treatments involve a higher concentration of a bleaching agent along with lasers or other lights to aid the whitening process. Because you will undertake these treatments in a dental office, your gums will be protected from the harsh chemicals used on your teeth. Be aware that some studies show that at-home treatments can be just as effective as professional treatments, though they do take longer to cause a positive benefit. Most developed nations have licensing systems to ensure that practicing dentists and other dental professionals are safe and responsible. Only see a fully licensed dental professional who has been trained in a certified dental program. Do not go to a salon or kiosk for tooth-whitening treatments: these might be less expensive but also carry risks.


Дважды в день мойте лицо очищающим средством с бензоила пероксидом. Наносите тоник на основе салициловой кислоты. При местном лечении используйте гель на основе бензоила пероксида. После лечения акне используйте некомедогенное увлажняющее средство. Воспользуйтесь методом очищения маслами (Oil Cleansing Method, OCM). Отшелушивайте кожу лица Для активных угрей воспользуйтесь эфирными маслами. Воспользуйтесь глиной для лица с содержанием серы. После очищения наносите на лицо тоник. Всегда наносите увлажняющий крем. Используйте ретиноиды. Найдите продукты, содержащие азелаиновую кислоту. Пользуйтесь масками для лица.

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Benzoyl peroxide is one of the most effective acne treatments. It is found in many face washes. Wash your face when you wake up in the morning and before going to bed at night.  If you can find one, use a face wash that contains exfoliating particles to help smooth your skin. If you have acne on other parts of your body such as your shoulders, back, and chest, give these areas a scrubbing twice daily as well with the same cleanser as you use on your face. If you wear makeup, never go to bed without washing it all off. Sleeping with makeup on is a surefire way to increase your pimple-count and make getting rid of your acne even more difficult. Use an oil-free makeup remover prior to washing with your regular cleanser to make sure all traces have been removed. Pat your face dry after cleansing with a clean towel. Pour a little bit of toner onto a cotton ball and apply it evenly over your face. The toner will help treat your skin after cleansing, and salicylic acid can fight the acne. Some toners come as wipes or pads. Others may be sprays. This gel can be bought from grocery stores, pharmacies, and beauty stores. Apply a dot of the gel on a pimple and pat it in with a clean finger. Look for products with 3% or less of benzoyl peroxide to avoid irritating your skin. Acne products can dry out or irritate your skin. A moisturizer can help restore moisture and hydrate your skin. Apply moisturizer after cleansing and treating your skin. Make sure to choose a non-comedogenic moisturizer. This means that the moisturizer won't cause acne. Common ingredients in non-comedogenic moisturizers include glycerin, aloe vera, and hyaluronic acid. Known as the Oil Cleansing Method (OCM), this is a popular method of cleansing in Asia, and is a growing trend.  OCM is an alternative cleansing method that is gentler for skin, and of interest for sensitive skin types.  Look into oils such as olive oil, egg oil, grapeseed oil, castor oil, and emu oil. your face. Exfoliates are mild scrubbing products that work to slough (to get rid...


Дважды нажмите кнопку «Домой». Просмотрите запущенные приложения. Закройте все ненужные приложения. Очистите кеш оперативной памяти. Перезагрузите iPhone.

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This will bring up a list of your iPhone's currently open apps.  On an iPhone X, swipe up from the bottom of the screen to the middle of the screen and leave your finger there until your open apps appear. If double-pressing the Home button doesn't do anything, you don't have any currently open apps. Swipe left or right through the list of open apps to find apps you want to close. Swipe up the window for any open app you want to close. Memory-intensive apps, such as video-editing or streaming apps, will have more of an effect on your iPhone's RAM than simpler apps. Sometimes, your iPhone's RAM cache can fill up, making your iPhone significantly more sluggish than usual. You can take care of this problem by holding the Lock button until your iPhone's slide to power off switch appears and then press and hold the Home button until the Home Screen reappears (at least 5 seconds).  You may first have to disable Siri to do this. If you use an iPhone X, you'll have to turn on AssistiveTouch and then do the following: open Settings, tap General, scroll down and tap Shut Down, tap the AssistiveTouch icon, and hold the Home button until the Home Screen reappears. If your iPhone is still running slowly, force-restarting it may fix the problem:   iPhone 6S and down — Press and hold the Lock and Home buttons until the Apple logo appears on-screen, then release the buttons and allow your iPhone to restart.  iPhone 7 and 7 Plus — Press and hold the Lock and Volume Down buttons until the Apple logo appears on-screen, then release the buttons and allow your iPhone to restart.  iPhone 8, 8 Plus, and X — Press and release the Volume Up button, press and release the Volume Down button, press and hold the Lock button, and release the Lock button when the Apple logo appears.


Дважды нажмите на кнопку Home, чтобы открыть недавние приложения. На вкладке Safari проведите пальцем вверх. Если iPad окончательно завис, нажмите и удерживайте нажатыми кнопки Power и Home. Продолжайте удерживать обе кнопки, пока не увидите логотип Apple. Введите свой пароль. Попробуйте снова запустить Safari.

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This will display all of your recent apps, including your Safari window. This will close the current instance of Safari, allowing you to try launching it again. If Safari has completely frozen your iPad, you can use this button combination to force your iPad to shut down and restart. This may take about 10 seconds. The Apple logo indicates that your iPad is restarting. It may take a minute or two for your iPad to boot back up. You'll need to enter your device's passcode after completely resetting. Once you've reset, try opening whatever it was that caused Safari to freeze.


Дважды нажмите на файл IDX. Нажмите на IDX-файл правой кнопкой мыши и выберите «Открыть с помощью…». Выберите текстовый редактор, установленный на компьютере. Нажмите на файл IDX правой кнопкой мыши и выберите «Свойства». Просмотрите информацию о файле, чтобы определить его происхождение. Запустите программу, в которой был создан файл IDX, а затем попробуйте открыть его с помощью этой программы.

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The file will automatically open in Notepad on Windows, or in TextEdit on Mac OS X. If the IDX file fails to open, proceed to the next step. ” If using Mac OS X, select “Get Info,” then click on “Open With.” WordPad, Notepad, and TextEdit are examples of text editing programs that can open IDX files. If the IDX file still does not open, proceed to the next step. ” In some cases, you may be able to open the IDX file using the program that created the file. For example, if the IDX file originated from Microsoft Outlook Express, you can launch Outlook Express on your computer, and attempt to open the IDX file using Outlook Express. If the IDX file fails to open, follow the steps outlined in method two of this article to open the file using VideoLAN's VLC media player.


Дважды нажмите на файл установки. Дождитесь, пока закончится установка WhatsApp. Дважды щелкните по ярлыку WhatsApp. Запустите WhatsApp на телефоне. Откройте сканер кода в WhatsApp. Направьте камеру телефона на код.

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It's the file named "WhatsApp.dmg" on a Mac or "WhatsAppSetup" on a PC with the WhatsApp logo (a white phone on a green speech bubble) as its icon. You'll find the setup file in your computer's default download location (e.g., your desktop). Once it's done, you'll see the WhatsApp logo appear on your desktop. If you're installing WhatsApp on a Mac, you may first have to click and drag the "WhatsApp" icon into the "Applications" folder in the pop-up window. Doing so will open a window with a code you can scan. The code resembles a black checkered box with a black-and-white WhatsApp icon in the middle. If you don't have WhatsApp on your phone yet, you'll need to download and install it first. Depending on the type of phone you're using, this process will vary:   iPhone - Tap Settings in the bottom-right corner of your screen, then tap WhatsApp Web/Desktop near the top of the screen.  Android - Tap ⋮ and tap WhatsApp Web at the top of the menu. Doing so will cause WhatsApp to scan the code, which will verify your account and complete the WhatsApp installation process. You can now use WhatsApp on your computer. If the code expired, click the green circle in the middle of the code to reload it.


Дважды подумайте, прежде чем подобрать бездомного котенка. Отнесите котенка к ветеринару. Если нужно, кормите котенка из бутылочки. Отучайте котенка от молока и начинайте кормить твердой пищей.

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If you see a stray kitten, your first impulse might be to scoop it up and take it inside to keep it safe. A young kitten's best chance for survival is staying close to its mother, who can provide it with nourishing food and protection. Instead of taking the kitten inside right away, wait and see if the mother is still nearby.  Keep an eye on the kitten for the next several hours to see if the mother returns. If you need to move the kitten, move it to a safe area that's not too far from where you originally found it. If the mother returns, you can offer it food and outdoor shelter so it can safely nurse its kitten (or kittens, as the case may be). After the kitten is weaned, you can consider adopting it. See  How to Adopt a Stray Cat for more information. If the mother does not return, you'll need to take steps to rescue the kitten. The vet will help you determine whether the kitten is still nursing, as well as assessing the kitten's overall health. It's important to take the kitten to the vet before you take it into your home. Have the kitten checked for fleas and ticks before bringing it home. If the vet has determined that the kitten is still young enough to nurse, you'll need to bottle-feed it until it’s ready for solid foods. You'll be able to get the instructions, equipment and milk substitute you need from the vet's office or a recommended pet supply store. Keep the following general guidelines in mind:  Kittens under 4 weeks old must be fed every 3 hours around the clock (including at night). Feed the kitten milk replacement formula from a bottle.   Kittens this young can't urinate or defecate on their own. You must stimulate the kitten's genitals by turning the kitten on her side and rubbing her genitals in one direction until no more urine comes out. Do this a few minutes after every feeding. When the kitten is over 4 weeks old, it’s ready for solid food. Be sure to provide high-quality kitten food, both dry and canned, as you wean the kitten from its milk-only diet. Leave food out at all times so...


Дважды подумайте, прежде чем сказать. Глубокое дыхание. Успокаивающая фраза. Спокойно выражайте свои чувства. Перерыв.

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While it may feel easy and gratifying to let your anger out, think before saying your words. Collect your thoughts before speaking in order to prevent yourself from saying something you may regret or that may hurt your partner. If you feel like reacting to something your partner did or said, this is a good time to take a step back and collect your thoughts. Focusing on your breath can help calm both your body and your mind and thus relieve your anger. Using deep breathing can separate you from the situation and your feelings of immediate anger and help you focus inward.  Practice deep breathing when you are in a naturally calm state. Then, try it when you are angry or upset, and notice how it helps you achieve calm. Once you start feeling anger come, take a moment to do some breathing to calm yourself before exploding. In order for breathing to calm you, you must breathe from your diaphragm, not your chest. When you breathe from your diaphragm, you should be able to feel your stomach rising and falling (not your shoulders). When practicing, you can place your hand on your stomach to feel the movement. If you’re having a hard time with your anger, use a word or phrase to remind yourself to keep your composure. Using a word or phrase can help keep you on track and not let your emotions get the best of you.  Say to yourself, “relax,” or “I am calm,” or “chill.” Especially if you feel your anger rising, use a word to keep it at bay. It’s possible to express what you’re feeling calmly, even when you feel angry. Aim to focus on expressing your own wants, needs, and feelings without assigning blame, guilt, or hurt to your partner. Use your opportunities to speak by expressing yourself and not  attacking your partner. Use “I” statements instead of “you” statements.  For instance, instead of saying, “You make me so angry” say, “I feel really angry when you say that.” Owning your own feelings empowers you and doesn’t place blame on your partner. If you’re having a difficult time controlling your anger, tell your...


Дважды подумайте, прежде чем сказать. Следите за голосом. Проявляйте сопереживание. Пропускайте сплетни мимо ушей. Будьте скромны. Позволяйте собеседнику говорить.

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So many social errors could be avoided if only more thought were involved. A truly gifted conversationalist will always try to filter what he says before he finally says it. While thinking about everything you're going to say may sound exhausting to some, it doesn't require a lot of brainpower. Really, all you'll usually need is a split-second to figure whether something you say might negatively affect someone around you. If you have a bad feeling about saying something, it's best to keep your mouth shut for the time being. It may help to be conscious of the way your voice is sounding when you speak. While it may be distracting to focus on yourself when you're trying to have a conversation, casually keeping track of the tone, speed and volume of your voice can go a long way towards preventing unintentional rudeness. In particular, be careful with your talking speed. Nervous or awkward people tend to accelerate their speech when they're under pressure. This only serves to add to the awkwardness. There's a lot empathy can do for you in a conversation. Being seen as polite and considerate isn't least among the benefits. Empathy is something virtually everyone has to some extent. The key to bringing it out is to invest a legitimate interest in what the other person is saying. If someone is telling you something about his life, make a concerted effort to see things from his point of view. If he recently lost his job, for example, try to empathize with how that might feel. Empathetic people are in tune with the other person's feelings and it's easier to charm them as such. Empathy works in less-than-pleasant interactions as well. It can be frustrating to talk to someone who is being aggressive or mean-spirited. While it can be easy to let loose on someone like that, you can have an easier time keeping calm by using empathy. Try to see the situation from the unpleasant person's point-of-view. In some cases, you may have a new lease on the situation by taking yourself out of your own perspective for a bit. Gossip is...


Дважды проведите по экрану сверху вниз. Нажмите и удерживайте значок в течение нескольких секунд. Коснитесь значка. Нажмите System UI Tuner. Коснитесь Status bar (Строка состояния). Передвиньте ползунки в положение «Выключить» у опций, которые хотите скрыть на панели уведомлений.

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This pulls down the notification drawer and then pulls it down further to show the Quick Settings tiles. It's the gear-shaped icon in the top-right of the notification drawer. After holding on it for a few seconds, the gear icon will spin and roll off the screen. A little wrench icon will appear next to the gear icon indicating the System UI Tuner is now enabled. If this doesn't happen, your version of Android does not support the System UI Tuner. This will open the Android Settings menu. This option is near the bottom of the Settings page. If this is your first time launching the System UI Tuner, tap GOT IT.  Tap on any of the switches to turn them on or off. This removes these options from the notification bar.


Дважды проверьте погоду. Примите душ. Выделите достаточно времени на то, чтобы одеться. Подготовьте и упакуйте смену повседневной одежды. Дважды проверьте, чтобы у вас было все необходимое. Не переживайте.

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Before you start getting dressed, double check the weather for the timeframe of your date. Even if you plan to spend most of the time inside, you still have to get there and you'll want to keep your clothes neat and dry.  Grab a raincoat if it's raining, or re-think your long-sleeved shirt and pants, if it's unseasonably warm. If the weather is particularly wet or snowy, consider wearing a pair of boots during travel and taking your nice pair of shoes to change into once you arrive at your destination. If you know your date's size, grab an extra sweater, umbrella, or raincoat if the weather is bad, in case he or she doesn't think to bring one. Your date will be impressed by the sweet gesture and that you thought to plan ahead. Even if you're headed for a 5k marathon on your first date, you're going to want to smell nice and clean when you first meet up. After all, first impressions are important, and they can often outlast what happens later on the date. If you need extra time to blow-dry your hair before you style it, make sure you allot enough time. When you're anxious or stressed, that tends to be the time a button falls off, a zipper gets stuck or your nylons get a run. It's better to be ready early than to scramble around because you are running late. Take your time getting dressed so that you can handle any last minute mishaps with your garments! Have a back-up plan. If something does go wrong, put on the other outfit that you considered wearing. Even if you're planning on a fancy dinner at a swanky hotel or you're attending a prestigious ballet performance, plans can change. For example, you and your date might have so much fun that you'll decide to take a walk for ice cream or stay up all night watching old movies together! Pack something comfortable, so you're prepared to go with the flow! If you're taking a purse or you need a water bottle and a hiking pass for the state park, make sure you've got all the accessories you'll need for a successful date.  Make sure your cell phone is charged in case of...


Дважды умойте лицо: Тонизируйте лицо с помощью арганового масла. Увлажните лицо, добавив немного арганового масла в косметические средства. Используйте аргановое масло в качестве лосьона после бритья. Увлажняйте кожу аргановым маслом на ночь. Используйте аргановое масло в качестве маски. Нанесите аргановое масло на губы.

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Double-cleansing produces brilliant results: first you cleanse with an oil, then with your normal facial cleanser, maximizing the benefits of each to your skin.  Apply four drops of argan oil to your face and rub gently in circular motions with your finger tips. Massage for 60 seconds and wipe off with a disposable facial cleansing cloth. Rinse with lukewarm water and pat dry. Wash your face a second time with your preferred facial cleanser, rinse well, and pat dry. Add several drops of argan oil to your preferred facial toner, making sure to shake vigorously to emulsify the oil before each use. Spray as normal. Argan oil is a "dry oil," and it is easily absorbed by the skin, so it gives those who use it to moisturize a glowing complexion. Add a dab of argan oil to your normal portion of facial moisturizer, tinted sunscreen, or liquid foundation, mix with your fingertips, and apply to your face as normal. Rather than using an alcohol-based aftershave, use a drop of argan oil to moisturize and soothe recently shaved skin on your face and elsewhere.  Apply a moist, hot towel to your face, legs, or underarms to keep the pores open. Warm a drop, or a few, in your fingertips and gently massage into skin. Moisturizing at night with argan oil will have a pronounced restorative effect, giving your skin a healthy look, especially over time.  Apply argan to your face before bedtime. Cover the facial coat of argan oil with a normal night cream once your skin has absorbed the oil. Conventional face masks can be even more rejuvenating by adding a small amount of argan oil.  Add a few drops of argan oil to your conventional face mask. Apply the mask with the argan oil mixed in as directed. Use argan oil to treat lips—especially when cracked or chapped.  Rub two to three drops onto your lips and wipe away any excess. Apply regularly to keep lips conditioned and prevent chapped lips in the winter.


Дважды щелкните в верхней или нижней части страницы, чтобы вызвать меню «Конструктор», позволяющее размещать номера страниц. Выберите «Номер страницы», чтобы раскрыть выпадающее меню. Выберите стиль номера страницы, чтобы настроить автоматическую нумерацию. Учтите, что в некоторых версиях Word нумерация страниц может проводиться иначе.

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This will bring up the "Design Menu," which is used to place page numbers. Alternatively, click on "Insert" in the top bar. This should bring up a ribbon on the top that allows you to add page numbers. This allows you to choose where the page numbers go. You can hover over each option ("Top of Page," "Bottom of Page," etc.) to see even more options, deciding if you want the number in the right, left, or center.  In the Design menu, Page Number should be on the far left. In the Insert menu, Page Number should be in the center. Once you select the exact position of your page numbers, Word will automatically add the numbers to your entire document. There are many options for page numbering. However, you can also adjust your own page numbers slightly if one isn't quite what you wanted. Each version of Word is slightly different, so some of the exact placement of buttons may change. However, all current versions of Word allow page numbering by double-clicking on the top or bottom of the page. This will allow you to open up the Page Number menu.


Дважды щелкните по документу Word, в котором нужно добавить комментарий. Щелкните по вкладке Рецензирование. Нажмите Исправления. Откройте меню рядом с Исправления. Нажмите Все исправления. Нажмите Рукописный ввод. Введите комментарий. Щелкните по любой области документа.

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Doing so will open the document in Microsoft Word. It's in the blue section at the top of the document's page. Doing so will open a new set of options related to editing your document. This option is at the top of the Word page, near the middle of the screen. Clicking it will enable Microsoft Word's "Track Changes" feature. Doing so will present you with the following editing options:   Simple Markup - Draws a vertical red line on the far left side of any added or deleted text, but shows no other edits.  All Markup - Displays all changes you make to your document in red text and comment boxes on the left side of the page.  No Markup - Displays your changes in addition to the original document, but no red text or comment boxes appear.  Original - Displays the original document without your changes. This option allows you to leave comments for other users to review if need be. It's in the top-right corner of the "Comments" section of the toolbar at the top of the page. You'll do so in the pane on the right side of the page.  If your computer doesn't have a touchscreen, you can click and drag the mouse to draw. The horizontal lines in the pane will disappear when you submit your comment. Doing so will cement your comment, allowing you to move on to the next section of text that needs commenting. Be sure to save your document before closing to make sure that your comments are preserved.


Дважды щелкните по документу Word, в котором нужно добавить примечание. Перетащите курсор над нужным текстом. Щелкните правой кнопкой мыши (или двумя пальцами по тачпаду) по выделенному тексту. Нажмите Создать примечание. Введите текст примечания. Щелкните по любой области документа.

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Doing so will open the document in Microsoft Word. This will highlight the text. You'll want to highlight everything on which you wish to leave a comment (e.g., an entire sentence or paragraph). Doing this will prompt a drop-down menu. It's at the bottom of the right-click menu. It will appear on the right side of the Microsoft Word window. Doing so will cement your comment, allowing you to move on to the next section of text that needs commenting. Be sure to save your document before closing, or your comments won't be saved.


Дважды щелкните по документу Word, в котором нужно добавить примечание. Щелкните по вкладке Рецензирование. Нажмите Исправления. Откройте меню рядом с Исправления. Нажмите Все исправления. Перетащите курсор над нужным текстом. Нажмите Создать примечание. Введите текст примечания. Щелкните по любой области документа.

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Doing so will open the document in Microsoft Word. It's in the blue section at the top of the document's page. Doing so will open a new set of options related to editing your document. This option is at the top of the Word page, near the middle of the screen. Clicking it will enable Microsoft Word's "Track Changes" feature. Doing so will present you with the following editing options:   Simple Markup - Draws a vertical red line on the far left side of any added or deleted text, but shows no other edits.  All Markup - Displays all changes you make to your document in red text and comment boxes on the left side of the page.  No Markup - Displays your changes in addition to the original document, but no red text or comment boxes appear.  Original - Displays the original document without your changes. This option allows you to leave comments for other users to review if need be. This will highlight the text. You'll want to highlight everything on which you wish to leave a comment (e.g., an entire sentence or paragraph). It's near the center of the "Review" row of tools at the top of the Word window. It will appear on the right side of the Microsoft Word window. Doing so will cement your comment, allowing you to move on to the next section of text that needs commenting. Be sure to save your document before closing to make sure that your comments are preserved.


Дважды щелкните по изображению. Щелкните по Сжатие рисунков. Уберите флажок у «Применить только к выделенному рисунку». Щелкните по Электронная почта (96 пикселей на дюйм). Щелкните по OK.

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Doing so will open the Format tab at the top of the PowerPoint window.  If your PowerPoint file isn't yet open, first open it by double-clicking it. It doesn't matter which picture you double-click, since all of them will open the appropriate tab. This option is just below the Transitions tab. Clicking it will invoke a pop-up window. It's the first option at the top of the Compress Pictures window. Disabling this option will ensure that all pictures in your presentation are compressed. This option is near the bottom of the Compress Pictures window. Doing so will apply the compression settings to all images in your PowerPoint file, thereby reducing its overall size.


Дважды щелкните по файлу 7z. Пройдите по этому адресу: Нажмите на «Попробовать бесплатно», а затем сохраните установочный файл в папку «Загрузки». Дважды нажмите на установочный файл, а затем нажмите «Да». Дважды щелкните по файлу с расширением .7z. Нажмите Ctrl+A, чтобы выделить все файлы и папки, содержащиеся в архиве. Нажмите на кнопку «Разархивировать в: Выберите, куда разархивировать файлы: Нажмите «Распаковать», чтобы извлечь содержимое файла 7z в папку.

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The 7z file is an archive containing 1 or more files, compressed to a smaller size. You’ll need to extract the files to access them. Some Windows users already have a program called WinZip installed, which should unpack the 7z file.  If the 7z file fails to open after double-clicking, proceed with the following steps to download a trial version of WinZip. You may also want to try using 7-Zip for Windows as a free alternative. WinZip costs $29.95, but allows users to install and use the program for a free 30-day trial period.  ”. The program will install on your computer. The contents of the 7z file will appear in the WinZip window.   The default option is to create a new folder with the name of the 7z file, which should suffice. You can now view the files that were compressed into the 7z archive.


Дважды щелкните по файлу FolderLocker в окне Проводника. Перетащите файлы, которые нужно спрятать, в папку «Locker». Дважды щелкните по файлу FolderLocker. Нажмите Y. Нажмите ↵ Enter.

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This creates a new folder called Locker in the current folder. Dragging files to this locker will also remove them from their current folder. This opens a black window that asks, “Are you sure u want to lock the folder (Y/N).”  The window will disappear, as will the folder called Locker. Don’t worry, it’s still there—you’ll just have to run the FolderLocker script to make it visible.


Дважды щелкните по файлу документа, который необходимо сохранить в RTF. В меню программы нажмите «Файл» - «Сохранить как». Переименуйте документ (если хотите). Откройте меню «Тип файла» и выберите в нем «Rich Text Format (RTF)».

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This will open it on the corresponding word processor program on your computer, such as MS Word (Microsoft), Apple Pages (Mac), or OpenOffice (freeware). Once the document is open, click on the “File” button on the top-left section of the menu bar (for Word and OpenOffice) or application menu (for Apple Pages), and select “Save As” from the drop-down menu. On the Save As window, type in the new name you want for the document, or you can also just leave it unchanged. Using the same file name will not overwrite the existing document since these are two different file types. The exception will be is if you opened an RTF file to begin with, in which case you really need to use a different file name. Do this by clicking on the File Type drop-down menu. Scroll down the list, and select “Rich Text Format (RTF).” Click on the “Save” button, and the document will be saved in Rich Text Format.


Дважды щелкните по файлу установки. Выберите регион. Выберите страну. Щелкните Далее. Выберите язык. Щелкните OK после запроса. Щелкните Да. Щелкните Да после запроса. Щелкните Далее. Выберите вариант зарегистрироваться позже. Щелкните Далее. Щелкните Готово.

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It's in the extracted folder. Doing so will open the CameraWindow installation window. Click the region in which you currently live. Click the country in which you live in the middle of the window. It's in the bottom-right corner of the window. Click the language in which you want to use CameraWindow. This will take you to the installation confirmation page. It's in the middle of the window. Doing so allows CameraWindow to begin installing. It's in the bottom-right corner of the window. Check the "No thanks, I'll register later" box, then click OK when prompted. It's in the bottom-right corner of the window. You'll find this in the middle of the page. Clicking it closes the window and marks the end of the installation process. At this point, you're free to begin connecting your camera to your computer.


Двигайте головой под музыку. Двигайте ступнями в ритм. Двигайте руками. Подключайте бедра. Посмотрите, что делают другие. Пойте слова. Двигайтесь по танцполу. Устройте веселый танец вместе со своей парой.

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When you first get on the dance floor, you may be feeling a bit nervous, whether you're standing next to your date or just standing with a group of your friends. The first thing you should do after you hit the dance floor is to get a feel for the beat. Once you get it, move your head to the music, and start moving your body up and down slightly, so you're really feeling the beat.  Get your shoulders into it. Move them up and and down slightly along with your head. Don't just bob your head up and down like some kind of robot. You can move slightly the left, and then the right, as you get a feel for the music. If it's a faster song, you'll need to pick up the pace; if its slower but not a slow song, then move your feet slower. If you're an absolute beginner, then you don't have to put in too much effort in the footwork department. Just bend your knees and move up and down to the music. The important thing is that you keep your feet moving, not that you look like a professional. Once you're comfortable with just moving your feet, you can do the "two step." In this dance move, all you have to do is step your right foot about a foot to the right, move your left foot over to the right, and gently tap the ground. Then, do the move again starting with moving your left foot to the left, and repeat. Now that your head, shoulders, and feet are really into it, you can start moving your arms too. Remember that, ideally, you should start moving all of your body parts at once. Starting with the head and feet will help you feel the rhythm, but you shouldn't keep your arms at your sides like dead fish. You can move your arms up and down to the music near your sides, down by your knees, or even up in the air, like you're dancing while washing a window.  Mix it up. Dance with your arms moving at your sides, and then have 'em move up in the air. Don't underestimate the power of the "raise the roof" move at the right time. Your hips are a separate entity and they should not be ignored. Move them up and down along with the music,...


Двигайтесь вниз и навстречу ветру. Найдите участок без горючих материалов. Если уходить некуда, то найдите или выкопайте ров. Следуйте правилам безопасности во время вылазок на природу и походов. Если лесной пожар представляет угрозу для вашего жилища, эвакуируйтесь как можно скорее.

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Hot masses of air that rise cause wildfires to travel uphill, and walking uphill will slow you down anyway. Move in the direction the wind is coming from, and locate this direction by looking to see where smoke is blowing.  Try to look high in the sky for the direction of the smoke’s travel. Look for the direction that leaves and branches are swaying. Once you’ve set your direction of downhill and upwind travel, look for a natural firebreak. (A firebreak is an area that has comparatively less material for the fire to consume, like a rocky area or field of boulders, road, body of water, or patch of large trees that might retain more moisture than other nearby foliage.) Steer clear of open areas with small, dry shrubs or bushes. If you cannot escape to a safer location, look for a trench or gully. If you find such an enclosure, try to quickly dig it out to create a space deep enough for you to fit your body. Crawl in, preferably with your feet facing the direction of the fire, and cover yourself with dirt. Make sure you can breathe as you take cover.  Call emergency services if you haven’t already done so. Let them know your location as precisely as you can. If a wildfire is within close range, surrounding you, or otherwise blocks all means of downhill and upwind escape, and if no safe locations are available, you might have to resort to running through the fire’s leading edge into an area that’s already burned. Prevent getting stuck in a wildfire before hiking or camping by looking up assessing risks like weather conditions, extreme drought, any buildup of dry materials in your hiking or camping area, and the wind’s direction. Check with local park rangers if there is any threat of wildfire in your area.  Don’t build a campfire in dry conditions, especially if your park ranger lets you know there’s a local burn ban. If it’s safe to build a campfire, keep it small, contained, and away from trees or shrubs. Never leave it unattended. Make sure your campfire is completely extinguished before you leave by pouring...


Двигайтесь вперед медленно. Проводите время с друзьями. Сохраняйте холодную голову. Найдите время, чтобы немного остыть. Пусть все идет своим чередом.

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When babies take their first steps, they are never sure if they shall reach the next side, but they believe in themselves and hope to reach it and slowly and gently they do. When they arrive at their destination, they smile innocently and you can feel the joy of success in their beautiful eyes and smile achievement. Relationships are similar; take the baby steps, feel the calm, and take the chance. New relationships are the most fun in the beginning stages and it's during this pivotal time when it's easy to take unnecessary leaps. Try your best to keep a logical head and take those baby steps. It'll help you from getting too overly emotional and watch out for future you. It's easy to find a new love and want to devote all your time to them. Unfortunately, sometimes this results in relationship burn out. You become clingy or desperate and don't even remember how to function without the other person. To avoid this, make sure you maintain your friendships. They were there before, they're there during, and they'll be there after if you need someone to help you pick up the pieces. Don't let them go! What's more, they'll keep you balanced and rational. Not only with good advice, but by simply spending time with different people. Your thoughts won't be fixated only on this other person and you'll still be that complex, interesting person you've always been with strong relationships to prove it. If you're the type that falls in love too quickly, it can be helpful to don your "rational" hat once in a while (if not more often). This is when you take a look at your life (or life in general) and aim to think logically. Here's a few thoughts that can keep the crazy lovelorn-ness at bay:  This person is great, sure, but realistically they're no greater than other fish in the sea. Humans, overall, are pretty similar creatures. Love comes and goes. Your previous relationships have faded, and this one might, too, at some point. Might as well make the most of it while it lasts. Emotions are fickle little things. You only think...


Двигайтесь как животное. Двигайтесь ближе к земле. Идите стопа к стопе. Сливайтесь с местностью. Знайте, когда нужно остановиться. Следите за дыханием. Поработайте над мягкой посадкой.

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You know how forest animals like deer and mountain lions can move through the woods without causing a stir? People, on the other hand, tend to tromp noisily through the woods, alerting others to their presence from half a mile away. The key to moving like an animal is to be tuned in with your environment. Be aware of the terrain through which you're moving, and try to flow with it instead of moving against it.  Notice your surroundings. If there's a low-hanging branch up ahead, carefully crouch under it instead of blazing through and causing the leaves to rustle. Walk where there's cover. Whether you're walking through trees, buildings or furniture, stay close to cover, like an animal would. Don't walk in open areas where it's easy for you to be seen. Have steady movements. Think of the way a cat moves when stalking its prey. Move your body in a steady rhythm so that the sounds you make are steady, too. Random sounds will be more noticeable. Go on stealth runs and practice moving as quietly and unnoticeably as possible. Don't worry about how fast you're going. When you crouch close to the ground, you exert less force with each footstep, making it possible for you to walk almost soundlessly. Practice walking in a crouched position, absorbing the weight of your body with your knees. Engage all of your muscles. Stepping down with your heel first usually produces a "thud" that others can hear. It also prevents you from being able to crouch easily and distribute your weight evenly across your body. Walk toe first so you can move quietly and fluidly over any terrain. This will feel unnatural at first, so it's important to practice often before you have to put your stealthy moves to the test. You can run toe first, too. It's easier to do this barefoot or with minimalist shoes that don't have a lot of cushioning. Your body will naturally tend to lead with the balls of your feet rather than striking the ground forcefully with your heels. When you're trying to be stealthy, walking the straightest line from point A to...


Двигайтесь медленно. Сохраняйте спокойствие, когда птица вас кусает. Ласково разговаривайте с птицей.

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If you move too fast you'll scare the bird. In general, you must move slowly around the bird if you want them to become tame enough to stop biting behavior. Do not place the cage in a high-traffic of your home, as too much commotion may be disturbing. If you quickly remove your hand from the cage when your bird bites, he or she may be getting just the reaction they are hoping for and continue the behavior. The bird may also be entertained by your reaction and continue the behavior for this reason. Be sure to remain calm if the bird bites—its bites are unlikely to break the skin, and they will probably not hurt that much. In response to biting behavior, simply say no firmly and cover the cage. The isolation this produces is not something the bird likes, so you will be discouraging biting behavior. It also calms the bird. The goal of proper interaction with your parakeet is essentially taming the bird. Talking softly around the bird helps it to feel calm around you, which can help with taming. Talking too loudly or shouting near the bird (not even necessarily to the bird) can scare it.


Двигайтесь медленно. Старайтесь поменьше смотреть вверх. Не фокусируйте взгляд на движущихся объектах. Лежите в наклонном положении. Посидите в тихом месте.

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If vertigo hits, the worst thing you can do is to change your position quickly. Reduce your feelings of dizziness by moving extremely slowly. These slow movements will allow you to focus more easily and clear your head. You should also have something stable (such as a wall or railing) to lean on when standing up or moving around.  If you need to, take short breaks between slow movements. Vertigo shouldn't keep you from you moving or getting out of bed in the morning. Don't be afraid to move -- just do so with care and patience! Looking up for extended periods of time can cause disorientation and feelings of unpleasantness. You'll feel better if you can keep your head level and parallel to the ground as much as possible. Use slow movements whenever you tilt your head in any direction.  While it shouldn't make your symptoms too much worse if you need to look up for a moment or two, avoid doing things like cleaning a high shelf or watching a screen that's above your eye level. You may also experience discomfort when you look down. Looking at fast-moving objects like a passing car or train may make you feel more dizzy. You might also have trouble focusing on things that are either too close to you or too far way. If you're struggling to focus on anything, close your eyes and take a few deep breaths. This may improve your symptoms. Lying down flat can make your vertigo worse, while keeping your head slightly elevated may help reduce the dizzy feeling. Sit or lie at an angle by propping yourself up with pillows or using a recliner. Placing yourself in a quiet, dark room may help ease the dizziness and other unpleasant symptoms associated with vertigo. Lie propped up on your bed or in a chair. Turn off all lights and electronic devices. Cut off the television and radio. This calm environment can help reduce the vertigo. Try to do this for a minimum of twenty minutes. This may be enough time for your symptoms to pass. If you're still feeling dizzy after twenty minutes, rest for an additional twenty.


Двигайтесь медленно. Увеличьте ежедневное потребление жидкости. Побольше отдыхайте. Ведите дневник головокружений. Носите обувь без каблуков. Адаптация окружающего пространства. Принимайте лекарства от морской болезни. Избегайте веществ, которые влияют на кровообращение. Следите за симптомами более серьезных заболеваний.

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If you are prone to dizziness, it is important not to make any sudden movements, as moving too quickly can wreak havoc on your blood pressure. You should move slowly and deliberately when sitting or standing up, holding on to a stable surface such as a hand railing where possible.  When you're getting up in the morning, make sure to get up in stages. First you should sit up slowly in bed, then put your feet on the floor. Take a moment to relax and breathe before slowly standing up. When moving from a sitting to standing position, flex your legs first. This will help to get your circulation going and minimize light-headedness. Dehydration can affect your blood pressure, leading to symptoms of dizziness. Keep dehydration at bay by drinking 6 to 8 glasses of water a day. However, if you are already dehydrated, try drinking a sports drink. The electrolytes in these drinks can help you to rehydrate quickly and work better than water alone. In addition, increased salt intake can be beneficial in certain conditions. It is quite common to experience dizziness or light-headedness as a symptom of some viral illnesses, such as colds or the flu. Getting plenty of rest when you are suffering from a viral illness will help you to recuperate faster and minimize feelings of dizziness. It may sound strange, but by keeping track of your dizzy spells you should be able to identify what your dizziness triggers are and learn to avoid them in future. For example, your dizziness may be caused by hunger, by standing up too quickly, or by showering with very hot water. Figure out your dizziness triggers and you should be able to head them off in advance. If you are prone to attacks of dizziness, wearing high heels may not be your best option. Flat shoes help your brain to read your posture better, thus keeping your body's equilibrium in check. Wearing flat shoes will also help to avoid a sprained ankle if you should fall during an episode of light-headedness. One of major concerns with dizziness is that the spinning sensation may...


Двигайтесь после операции. Мочитесь каждые несколько часов. Включите воду. Если вы мужчина, попробуйте мочиться сидя. Примите теплую ванну. Не пейте больше жидкости.

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The more that you move around after your surgery, the more likely you are to urinate. Whenever you are safely able to, sit up, stand up, and walk. This helps stimulate your bladder and urges your body to urinate by shifting your bladder into the right position. Going four hours or more without urinating may lead to bladder problems or make it difficult to urinate. After your surgery, try to empty your bladder every two to three hours. If you are struggling to urinate, try turning on the faucet and letting the water run. The sound of running water can sometimes help stimulate your brain and bladder so you can urinate. If the sound is not helping, run a little bit of the water over your stomach. If you are a man who is having trouble urinating after surgery, sit down to urinate. Sometimes, sitting down can relax the bladder so it can release. Try this a few times instead of standing. If you can, take a warm bath. The warm bath can help relax your brain, body, and bladder, which may help you urinate. Sometimes, it’s easier to urinate in the bathtub right after surgery, and that’s okay. Urinating any way possible is important post-surgery.  Try using peppermint oil in a diffuser or other aromatherapy device while taking your bath. Smelling peppermint oil may help you urinate. This may not always be an option after surgery. If the medical team wants you to urinate before leaving the hospital, you may not be able to take a bath. While you need to drink fluids and stay hydrated after surgery, you should not drink a lot of fluids to try and get yourself to urinate. This can cause the bladder to get overfull and can lead to stretching or other problems. Instead, sip water or drink a normal amount for you and let the urges happen naturally.


Двигайтесь. Выполните упражнения для рук. Помассируйте ладони и руки. Избегайте сигарет и кофеина.

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The most effective way to warm your hands is to exercise, which gets the blood pumping to your muscles and skin, warming your entire body.  Pick up the pace a little if your hands get cold when you are out walking. Do some chores to get yourself moving. Do some squats, jumping jacks, or other aerobic exercises. Getting up and exercising on the spot isn’t always an option, so if your hands get cold and you can’t increase your heart rate with aerobics, do some hand and foot exercises.  Wiggle your toes and fingers Move your hands in circles Clench and release your hands and feet Another way to get the blood flowing to your hands again is with a massage. Especially in the winter months when skin gets dry, spend some time massaging oil or cream into the skin of your arms, wrists, and hands. Don’t forget to massage in between your fingers and your fingertips. Although this is a more long-term approach to warming your hands, both smoking and caffeine cause your blood vessels to constrict or narrow, and if there isn’t enough blood flow to your hands, they will get cold. In cold months, try white teas instead of coffee to get your mornings going.


Двигайтесь. Делайте перерывы. Посмотрите фильм ужасов. Исключите кофеин, если это возможно. Включайте в свой рацион продукты, богатые белками. Слушайте хардкор. Массируйте уши.

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Do a simple movement, like tapping your feet and stretching. If it becomes a habit, it might just save you from falling asleep during those final dire moments and it can keep you awake without being distracting. Try keeping music on in the background. If it has a good beat, you may find yourself naturally tapping your foot to the tempo. Avoid a decreasing sense of energy and motivation by setting a constant pace for yourself: For example, try 40 to 55 minutes of work, and taking a 5 to 20 minute break, or perhaps a quick walk around outside in a safe and well lit area.  Looking repeatedly at a clock may distract you from your work. Taking breaks is especially important if you are working on the computer; it will help prevent headaches and eye strain. Take a short break to watch a part of a scary movie if you think it will help your productivity. Scary movies can keep one alert, but don't watch if it becomes a distraction; it's enough to watch a little during a 5- to 20-minute break.  Choose a movie with a subject that actually frightens you. It would be pointless to watch a movie about giant spiders if you like spiders. If you can't find a scary movie, consider watching a real-life documentary on a terrifying subject instead. Coffee or tea may seem like an ideal solution at the time, but you may get a temporary buzz then crash badly the following day (perhaps halfway through your test or meeting). Try staying hydrated with water instead.  Drink 2 glasses of ice-cold water every 30 minutes. Not only will the cold water help to keep you awake, but you'll need to urinate often, which will keep you alert. Non-caffeinated herbal tea will also naturally keep you awake due to tea's extensive amount of herbs. Keep in mind that some herbal teas, like chamomile, will put you to sleep. Avoid teas labeled as "bedtime" or "calming." Foods like sandwiches, cheese, and other dairy products can allow you to feel more alert. Sugary foods may make you feel awake for a little while, but will eventually make you crash and feel...


Двигайтесь. Но найдите минутку, чтобы побыть в тишине. Ешьте все свежее и полезное. Также рацион должен быть питательным. Обеспечивайте своему организму достаточное количество сна. Выходите на улицу.

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It’s long been known that exercise helps combat the effects of anxiety and depression. To feel awesome from the inside out, start exercising regularly, preferably around 30 minutes a day. Do aerobic and weight-training exercises to keep an endurance and muscular balance. If your schedule is hectic and there isn't room for regular exercise, find little opportunities. Take the dog for a longer walk. Vigorously clean your house. Wash your car yourself. Take the stairs. These little things add up! While exercise is great for the body, the opposite is good too. Meditation – or simply taking a few minutes to be still and observe your surroundings – is great for the mind as well. And to top it off, it shows that those who meditate reap the positive effects of meditation even outside of the meditative state. If you take a moment to be relaxed, you’ll be relaxed all day.. Not into meditation? That's fine. Take a 15-minute chunk out of your day to just be reflective. Not your style? Reading books and even playing video games may help you relax, too. It won’t come as a surprise to you that the better you eat (fresh foods full of vitamins and nutrients), the better you’ll feel from the inside out. Even serious mental disorders are made better with health eating. When we put good foods into our bodies, the food puts a pep in our step; eating unhealthy can bring us down and make us lazy.  You need about 2 cups each of fruits and vegetables every day, depending on your gender, age, and activity level. Protein and fats are important, too! For protein, eat plenty of fish and chicken. As for fats, your body does need the healthy kind; the unsaturated fats found in nuts, fatty fish, and olive oil. In addition to eating healthy, you can eat to energize your body, making your mind and body more productive. The below foods are energizing in addition to being super healthy:  Yogurt Kale Broccoli Almonds Chia seeds Salmon and trout Turkey Asparagus Most people need between 7-9 hours of sleep to feel like they’re at the best. When...


Двигайтесь. Поговорите с другом. Поиграйте в игру.

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BUD/S candidates who have successfully completed “Hell Week,” in which they are awake for virtually five days, say that it is difficult to fall asleep when you are moving around. During Hell Week, BUD/S candidates are subjected to running, calisthenics, and exercises with logs and rubber boats. The soldiers are almost constantly in motion. Try some of the same techniques:  Run sprints or jog around the room. Create an exercise circuit for yourself. Try doing 10 pushups, 10 sit-ups, 10 jumping jacks, and 10 air squats. Repeat this until you feel more awake. Play a game of tag with a friend who is also trying to stay awake. Throw a football or baseball with a friend. Conversation can help you stay awake. Stories can capture your attention; laughing can help wake you up.  Tell your funniest story. Discuss your most embarrassing moment. Tell a suspense story. Chat about what you will do when your period of extended wakefulness is over. Try games that make you use your brain, such as trivia or 20 Questions. Try games that force you to stand up and move around.  Play a game of chess, Monopoly, Trivial Pursuit, Risk, or other board game. Shoot pool or play a game of darts.


Двигайтесь. Старайтесь не есть добавленный сахар. Выпейте стакан воды или чашку чая. Впустите солнечный свет.

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If you find yourself falling asleep after eating sweets, try exercising. A gentle walk or a full-blown workout can help energize you. Try going for a short walk around your office building if your afternoon treat leaves you feeling lethargic. If you find yourself crashing, it’s easy to reach for another cookie or energy drink for a quick boost. Avoid doing this, as you will only cause your blood sugar to peak and then crash again, possibly leaving you more tired. Dehydration can often mask itself as a sugar craving. Before you indulge in a sweet treat, try drinking a large glass of water or a cup of tea to see if hydrating can curb the craving. Another way to overcome the sleepiness brought about by consuming too much sugar is to step outside. Sunshine can warm and invigorate you. Spending time in the sun will give you an added boost of vitamin D, a nutrient that is essential to overall health and wellbeing.


Двухсторонняя печать на ОС Windows. Двухсторонняя печать на Mac. Двухсторонняя печать на принтере с односторонней печатью.

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Double-sided printing allows you to print pages on the front and the back of the paper.  Click on “File” and select “Print” from the drop-down menu. Click on the “Properties” button. Select “Layout” and choose “Print on both sides.” Click “Ok” to print the document. Double-sided printing saves paper by utilizing the front and the back of the sheet.  Click on “File” and choose “Print. Expand the Print dialog box by clicking on the blue square next to the “Printer” field. Expand the drop-down menu below the “Pages” field and select “Layout. Locate the “Two-Sided” field and choose “Long-Edge binding from the drop-down menu. Click “Ok” to print the document. If your printer is not equipped with double-sided printing, you can manually print material on each side of the paper.  Click on “File” and select “Print” from the drop-down menu. Locate the “Subset” section and choose “Even Pages Only.” Check the box next to “Reverse Pages.” Click “Ok” to print the document. Remove the papers from the printer. If the document is an odd number of pages, add a blank sheet. Place the stack of paper in the paper try.  The even pages should be face down and the top of the page should be pointing towards the printer. Choose File > Print > Subset > Odd Pages Only > Reverse Pages > Ok.


Деактивируйте свою страницу, если хотите скрыть ее на некоторое время. Нажмите на стрелку в правом верхнем углу страницы и выберите «Настройки». Нажмите на пункт «Безопасность». Нажмите на опцию «Редактировать» рядом с пунктом «Деактивировать аккаунт». Нажмите на ссылку «Деактивировать аккаунт» и следуйте указаниям. Авторизуйтесь, чтобы восстановить учетную запись.

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Deactivate your Facebook page if you aren't planning on using Facebook for a while. Deactivation isn't permanent, and your page will be restored when you log in next time. Your profile will be completely hidden while your page is deactivated. While your page is deactivated, you won't be able to view anyone else's Facebook content that is not set to "Public." This will open your Settings screen. This will open your account security options. This will expand the section. This will hide your account and sign you out of Facebook. Your account will remain hidden until you sign in again. Your name will be removed from most things that you've shared, but not all messages. You will not lose any data. If you no longer want to have your account private, you can log back in with your regular Facebook credentials. This will restore all of your account data and make it visible again.


Действовать нужно быстро. Попробуйте собрать как можно больше слюны во рту. Аккуратно удалите клей. Ешьте и пейте как обычно.

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If your lips have stuck together with super glue, it's no laughing matter. Push the saliva against your lips from the inside. The saliva should help moisten and soften the glue from the inside of your mouth while the warm water works from the outside. Wait until all sides are thoroughly moistened before attempting this, and do not pull! Doing so could cause more damage to your lips. Work your lips from side to side while keeping them submerged in the warm water. Ideally, they should gradually peel apart from one another. Your saliva will eventually remove any remaining stuck adhesive but do not swallow it. Instead, discard any detached adhesive.  Don't worry about swallowing liquid adhesive since the glue should solidify once it comes into contact with your saliva. The remaining adhesive should lift away within one or two days.


Действуйте без промедления. Обдумайте возможные варианты. Подготовьте своего питомца к хирургической операции. Позаботьтесь о послеоперационном уходе.

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If your cat is suffering from bladder stones, time may be of the essence. Stones have been shown to grow to problematic sizes in as little as two weeks. Bladder stone growth may lead to severe pain, vomiting, and depression. If a blocked ureter is not diagnosed and treated quickly, the blocked kidney may become irreversibly damaged. Depending on the severity and location of your cat's bladder stones, your veterinarian may recommend something as simple as a change in diet, or a major surgical procedure.  Your vet may prescribe a special diet that will dissolve mineral deposits in your cat and alter its pH to prevent future deposits.  Your vet may flush your cat's bladder. This involves the use of a catheter to remove deposits and any residual sediment.  Your vet may perform a cystostomy, in which the bladder is surgically opened and the mineral deposits physically removed.  Your vet may recommend a perineal urethrotomy, in which the urethra is surgically widened. If your veterinarian recommends surgery as the best option to remove a severe bladder stone, there are several steps you may need to take to prepare it for surgery.  Have your cat fast before receiving anesthesia. Any time an animal is anesthetized, there is a risk that, if vomiting occurs, it may be inhaled into the lungs. The best way to prevent this is to keep your pet from eating any food prior to the scheduled procedure. Fast times may vary, depending on your cat's age and size, and the specific anesthesia being used on your cat. Consult with your veterinarian to determine how long your cat should fast prior to surgery.  Keep your cat hydrated. Unless your vet advises otherwise, you should be able to give your cat water overnight until the morning of the procedure.  If your cat requires daily medication, ask your veterinarian whether or not to administer those medications prior to surgery. If your cat has undergone surgery, your vet will provide you with the information you need to care for your cat after its surgery. This will probably include...


Действуйте быстро. Обсудите общие интересы. Поговорите о текущих событиях. Интересуйтесь его мнением.

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Some astrologers believe that Gemini men aren’t particularly apt at maintaining a long attention span. They might be restless or quick to move on to something else. To avoid this, make your move with a Gemini man as soon as possible.  For example, you can try asking a Gemini man out to coffee soon after meeting him. Try saying, "I'd love to hear more about your trip abroad. Do you want to grab coffee later this week?" For those who believe in astrology, a Gemini man will likely want to hear all about you, your life, and your passions. Be open to communicating these things to a Gemini man. When you find a point of connection, like a mutual love of jazz, cultivate that connection. For example, you might ask a Gemini man to do something you both enjoy, like attending a jazz concert. Some astrologers believe that Geminis are usually in touch with what is going on in the world. Try talking to a Gemini man about current events. For example, you can say: Try asking, "Did you see what was on the front page of today’s local newspaper?" A Gemini man can be heavily influenced by his thoughts. Asking his opinions about a particular subject can lead to stimulating conversation between you and a Gemini man. Talking about his views and perceptions may help a Gemini man engage with you on a deeper level. Try asking, "What do you value most in life?"


Действуйте быстро. Перестаньте зацикливаться на негативе. Прошлое должно оставаться в прошлом. Найдите поддержку. Примите перемены.

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Don't put it off any longer. If the opportunity and desire exists now, commit to taking your leap of faith now. Delaying your decision until you no longer have the chance to make it is nothing more than an indirect way of choosing not to jump. If you can't start today, then set a date. Mark that date on your calendar and tell people about it so that you remain accountable. Treat your leap of faith as a reality starting today, even if the first physical step comes later. It really might be true that a thousand different things can go wrong, but fixating on those things now won't do anyone any good. While your life is in the middle of transition, you need to plan for the worst but expect the best.  When you're standing at a high summit, you might tell yourself "don't look down" to ease the fear of falling. That same principle should be applied here. Looking down at everything that could go wrong will make the fall more frightening and less successful. Now is not the time for regret. If everything about your life was already perfect, you never would've been tempted to take this leap. Idealizing what was will only make it harder to look ahead and work toward the best possible outcome. Focus on the present and the immediate future. Always think about the "next step" and walk so quickly that you don't have time to glance over your shoulder at the ground you left behind. Connect with people who are willing to support you during your plummet. This support might be material in nature, but for the most part, emotional support is what you really need to look for. Find others who are in a similar state of free fall. They may have made a leap of faith similar to yours, or they may be undergoing their own test of courage. Either way, these individuals will probably be able to relate to the fear and excitement you're experiencing. The free fall period that follows your initial leap will change you, but even the most painful changes are good as long as they allow you to grow. If you resist the change, however, you will only...


Действуйте быстро. Расслабьтесь. Помойте руки.

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You need to take care of this problem right away. Don’t put it out of your mind because you’re really embarrassed. You could be risking your health.  Remember this is something that has happened to many, many people.  You should never leave a tampon in for 8 hours or more as you could get Toxic Shock Syndrome. Although treatable, it can be fatal. However, if you’ve had the tampon in for a very short time (like an hour or so), you might want to wait a bit longer and try to remove it again because dry tampons get stuck more easily, and your menstrual flow may help you remove it.  Try to remove it yourself first – it should be fairly easy to do this – but if that doesn’t work, you will have to call your doctor right away. It can't be said enough - leaving tampons in for too long is very, very dangerous. If you’re tense, you will actually make it worse. Are you sure there is really a tampon inside you or have you just forgotten you took it out? If you're sure it's inside you, remember: It’s not really “stuck." It’s just that the muscles of the vagina will hold it in place until you remove it.   Don’t freak out. The vagina is a relatively small closed area, and it’s not going to be lost up there forever. This is something that has happened to many, many women, so there is no reason to panic. You might want to take a warm shower or warm bath to help you relax before you try to remove it. Take some deep breaths too.  If you are too tense, you will clench the muscles, making the tampon harder to remove. You’re going to want clean hands to remove a stuck tampon because you don’t want to introduce germs into the vaginal cavity. Proper hygiene will prevent infection, further complications, and problems.  You might also want to clip your nails because you will need to insert your fingers into your vagina to get the tampon. You want to make the process as painless as possible. Find a private space (probably the bathroom is best for hygienic reasons). Take off your lower clothing. It will make it easier to remove the tampon.


Действуйте быстро. Соскребите жало. Достаньте жало. Не переживайте, если не найдете жало.

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If you can remove the stinger before all of the venom in the venom sac enters your body, this will help minimize the effects of the sting.  The venom enters your skin in seconds, so act as soon as you feel the sting. When removing the stinger, be careful not to squeeze the venom sac at the end of the stinger. Doing so may increase the amount of venom that goes into your skin. Scrape across the stinger until you dislodge it from your skin. You may be able to see the venom sac at the end of the stinger. Again, be careful not to squeeze the sac. For this method, a thin object with a straight edge works best. Items you can use include:  The back of a pocket knife. If you are using a knife to remove the stinger from someone else, only do so if the person is able to be still enough that you are confident you won’t cut them. Do not use this method on a child whose movements may be unpredictable. The edge of a credit card (or driver's license, etc.). This method is safe to use on a child because there is no risk that you could injure him or her with the card. Use a tweezers or your fingernails to pull the stinger out. Grasp the stinger as close to your skin as possible. Try to grip it below the venom sac so that you will not squeeze more venom into your skin. Pull out with a slow steady pressure.  The stinger may be barbed, so it may be uncomfortable as you remove it. Do not jerk the stinger out. This increases the risk that it will break, leaving a smaller, more difficult to remove fragment in your skin. Wasps and hornets usually do not leave the stinger in the victim’s skin, so you may not find a stinger. If you have been stung by a wasp or hornet, they can sting repeatedly. Calmly but quickly leave the area where you were stung to avoid getting stung again.


Действуйте быстро. Сохраняйте зрительный контакт. Немного льстите. Одевайтесь элегантно. Играйте в недотрогу.

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Many people think Libras enjoy being in relationships. They tend to like being committed to one person at a time. Therefore, if you notice a single Libra man, do not waste your time. Pursue him quickly or he'll end up with someone else. When initially trying to attract a Libra, make eye contact. You can, for example, hold his gaze from across the room. Libra men are traditional romantics, and a long romantic gaze can help attract them. Try holding his gaze for a few seconds and looking away. This may spark his curiosity, causing him to come over and talk to you. Astrologists think Libra men are attracted to flattery. Do not be shy about complimenting a Libra man. This will make him drawn to you and more likely to love you.  Let him know what you admire about him. Compliment things like his outfit, looks, or personality. Work compliments into a conversation. When discussing a film, for example, say something like, "Wow, I never would have thought of the movie like that. You're smart!" Many believe Libra men are attracted to classic elegance. Play into this when trying to attract a Libra man. Wear clothing that is stylish and classic. For example, wear a long dress or a nice suit. Libra men prefer fancier, pricier clothes in their mates. Some think Libra men enjoy the chase. While you do not want to push him away, do not seem too eager too soon. After getting his attention via things like eye contact and flattery, play it cool for awhile. This will encourage a Libra man to work harder on pursuing you.  For example, wait a few hours to return texts instead of replying right away. See him somewhat infrequently at first. Also, let him know you have your own stuff going on. Never change plans with friends to appease him.


Действуйте в соответствии с обратной связью партнера. Уделяйте партнеру позитивное внимание. Делитесь лаской и нежностью. Займитесь чем-нибудь веселым вместе. Совершите широкий романтический жест. Примите изменения в отношениях. Обратитесь к семейному психологу.

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If your partner gives you constructive feedback following a fight, act on it. This shows that you listened to them and want to make positive changes. Recognize that you’re not perfect and that there are areas where you (and your partner) need to improve. Swallow your defensiveness and make the effort to follow through.  For example, if your partner asks you to help out with chores, do them without having to be asked. Take the garbage out, buy groceries, and anticipate the needs of your partner and the home. You shouldn’t have to bend over backward or give up your life to please them. Feedback should feel constructive and not overwhelming or controlling. The sooner you two can experience some form of joy and lightheartedness, the better. Actions that create genuine positive feelings will help you and your partner feel connected. Give your partner positive attention in ways that are meaningful to them. Backing away after a fight can lead to distance between you, which, over time, could end your partnership. For example, tell them how attracted you are to them, take them on a date, or cook them dinner. Affection can help foster feelings of connection with you and your partner, which is especially helpful after a fight. Hold your partner’s hand, put your arm around them, or touch or caress their leg. Make sure you touch your partner in a way that they enjoy. Affection can also lower stress levels, so both you and your partner benefit from touch. It's important to repair your friendship as well as your romantic relationship. Plan a fun date together. Go out to your favorite restaurant, take a hike, or go to a museum. Do something that you both enjoy doing. If it was a major fight and you’re having a hard time reconnecting with your partner, a romantic gesture may be just the thing. Buy your partner a gift that they want or make an appointment for a massage. If you want to go big, book a trip together or take them on their dream date. The gesture should make your partner feel cared for and loved. A romantic...


Действуйте как можно быстрее. Используйте плоский инструмент для удаления краски. Протрите пятно кухонным полотенцем.

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The longer you wait, the more likely it is that the paint will dry. When the paint dries, it will become considerably more difficult to remove. Take something like a palette knife and use it to gently lift excess paint from the leather. Begin by working around the outside of the stain to avoid spreading the paint. Keep the tool level, so that you limit contact with the couch and do not scratch the leather.  Leather does not handle moisture well, so you should try to remove as much of the stain as possible without recourse to water.  Alternatively, you could try using a credit card or a razor blade. Find a towel that is good at absorbing moisture. Pat the remainder of the stain, lifting as much of it as possible. If you can, try using a dry towel to avoid damaging the leather.  If a dry towel does not seem to work, apply a little bit of water and a nonabrasive soap, like hand soap. After cleaning up the stain, use a towel to pat the surface and remove water as quickly as possible.


Действуйте как турист. Позвольте вашей ставке продвигаться, если вам нужно ее увеличить. Делайте вид, что вы интересуетесь чем-то помимо игры. Советуйтесь с дилером. Следите за тем, кто как на вас смотрит. Делайте все медленно.

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Card counters are notorious for playing blackjack for hours and hours, often without eating or enjoying the amenities available at the resort. Acting like a tourist just looking for a simple good time may take the suspicion off of you. You want to blend in. Busting out your three-piece Armani suit is not what you want to do when starting your card counting career at your local casino. Leave the Italian suede at home and act like a regular Joe. Dealers are trained to shuffle the deck upon an unexplainable increase in the bet. For this reason, only up your bet in small increments and at seemingly random points in the game. This may seem counter to making money, but if you get thrown out, you'll be making zero. No, card counting isn't illegal, but it is heavily frowned upon and you can be asked to never return. This is why we had you practicing with the TV, radio, and several messy, loud-mouthed children. If you are so busy counting your lips are practically moving, it's a dead giveaway. Go ahead, get a drink, make small talk. Enjoy yourself.  Counters have a reputation for being "zoned in" to the game.  He will remain fixated on their cards while everyone else is looking at a gorgeous woman. Don't be that guy. You need to be proficient enough at counting that you can carry on a conversation.  Chat with the dealer about how their day is going.  If the pit boss comes up, chat with him, too. Many dealers know how to count cards.  A dealer that likes you will be more likely to wait before shuffling on a favorable deck and shuffle sooner on a bad one. A dealer can help you or hurt you.  Motivate the dealer to be for you. Same goes for the entire pit crew -- get them on your side, your not-so-heinous crime may slide under their radar. At any time, there are hundreds of cameras going on in the casino in addition to the eyes of the dealers, those in the pit (behind the tables), and the security staff. If they'll catch a waitress for serving a customer every 18.37 minutes, they'll definitely have the attention span to...


Действуйте постепенно, чтобы привыкнуть к палеодиете. Попробуйте соблюдать диету совместно с кем-либо еще, чтобы контролировать друг друга. Покупайте более дешевое мясо, уцененные товары и сезонные овощи и фрукты. Заранее проверяйте меню, когда едите вне дома. Время от времени позволяйте себе немного расслабиться. Следите за возможными симптомами дефицита питательных веществ.

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Try cutting grains one week, sweets the next, then dairy the week after that. Easing yourself into your new diet can help you adapt. Additionally, if you cut foods gradually, you won't have to throw away prohibited items in your fridge and pantry. Easing yourself into your diet can also get your digestive system used to the transition. Adding lots of meat and veggies to your diet all of a sudden could lead to gas, bloating, and changes in your bowel movements. Talk to friends and family members about going paleo with you. After starting the diet, check in with each other daily to offer encouragement. Make it fun by exchanging recipes, cooking together, and going grocery shopping together. Since the paleo diet is packed with protein and fresh produce, cost could be a major factor. Shop for deals, take advantage of sales, and go for seasonal fruits and vegetables, which are usually cheaper than off-season items. Inexpensive cuts of meat, like chuck roast or shanks, can still be delicious if you cook them properly. Throw a chuck roast, onions, and carrots in the slow cooker before you go to work. You'll come home to a delicious, tender dinner, and the leftovers will hold you over for days. It's a lot harder to stick to your diet when you have to decide what to eat on the fly. When you go out to eat, look up the menu online and search for paleo-friendly options, like salads and meat or fish served with veggies. If an entree comes with rice or prohibited item, call ahead and ask if you can substitute it with a steamed vegetable. Some paleo plans allow 1 to 3 cheat meals per week to help dieters stay on the wagon. Give yourself permission to have a scoop of ice cream, cheeseburger with a bun, or another favorite item that's not paleo-approved. Cutting out grains, legumes, and diary can lead to calcium, vitamin B, and vitamin D deficiencies. Symptoms include weakness, fatigue, nausea, headache, difficulty healing, getting sick often, numbness or strange sensations, and dizziness. If you experience any of these...


Действуйте постепенно. Узнайте, чем можно заменить продукты, которые вам придется исключить из своего рациона. Сделайте свой рацион разнообразным. Следуйте общим рекомендациям, которые помогают оставаться здоровым.

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Choosing to not eat certain food groups means changing the way you live. While you can quit that food group “cold turkey,” you may find greater success maintaining your new lifestyle if you begin by incorporating one meatless meal a day into your routine, then increasing the number of meatless meals you eat every week. If you cook, try some of your favorite recipes without meat, such as making spaghetti sauce without meat or with a vegetarian meat substitute or making your morning smoothie with almond or soy milk instead of dairy. At your favorite restaurant, try your mainstay without meat: order a bean burrito with grilled vegetables instead of your regular beef and cheese burrito. Alternatives for various food groups can be single or processed plant-based foods:  Plant-based meat and poultry alternatives include beans, tofu, tempeh, textured soy protein, and Quorn products, which are made from Mycoprotein. Milk alternatives may be made from soy, rice, coconut, flax, hemp, almonds, and sunflowers. Alternatives for other dairy products, like cheese and sour cream, are made from a combination of plant-based materials. Egg substitutes include commercially-processed products and single foods like silken tofu, flaxseed meal, pureed fruit such as bananas or apples, buttermilk or yogurt, etc. Being a vegetarian doesn’t mean eating salad at every meal. Variety makes it not only more likely that you are getting enough nutrients, but also helps you stick to a lifestyle change.  Subscribe to a vegetarian cooking magazine or blog. Check out a vegetarian cookbook from the library. Shop at your local farmers’ market and ask the vendors for vegetarian recipe recommendations. Visit an ethnic restaurant in your neighborhood that you’ve never tried and sample some vegetarian dishes.  Purchase prepared foods from your local health food store’s deli or simply peruse them for inspiration. Researchers agree that healthy diets, whether they are plant-centric or not, consist of preparing more of your own meals so you know what goes...