Визуализируйте успех. Поддерживайте вашу уверенность в себе. Не забудьте оставлять время на отдых. Учитесь на ошибках. Принимайте конструктивную критику. Идите на необходимые жертвы. Удалите все препятствия, которые стоят на вашем пути. Перестаньте придумывать оправдания. Пересмотрите вашу мечту, если вы не можете ее достичь.

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Close your eyes from time to time and picture what your life will be like after you've achieved your goal. Tell yourself that you've already received the goal, and imagine what your mind, home, relationships, and thoughts will be like when you get the thing you wanted the most. This is a great motivational tactic, especially when you're feeling down and like you'll never be able to make your dreams come true. Visualizing the excitement and joy that will fill your life once you achieve your goals will make them feel much more attainable. If you want to succeed in making your dreams come true, then you can't be a Negative Nancy whenever something goes wrong or when your dream seems insurmountable. You have to keep your head up, believe in yourself, and trudge on forward. It's perfectly natural to have some doubts and to question yourself along the way, but in the end, you have to have faith in your abilities, because if you don't believe in yourself, then no one else will.  Keeping up a positive attitude will go a long way in helping you maintain your confidence. If you only imagine the worst that can happen in any situation, then it'll be more likely to occur. Likewise, a negative attitude can also interfere with your confidence. Though it's important to be persistent about following your dreams and achieving your goals, you have to remember to take some breaks and allow yourself to rest and stay calm. You don't want to fill yourself with anxiety, cut back on sleep, or forget to have fun with your friends. In fact, slowing down and relaxing every once in a while will actually make you more eager to achieve your goals when it's time to return to them.  Meditation can help you stay calm, feel at peace, and work on visualizing your goals. Yoga is also great for connecting your mind and body, and helping you let go of any hang-ups that are gnawing at you and preventing you from reaching your potential. It's important to stay happy and healthy throughout the process and to never forget to take care of yourself, no...


Визуализируйте этот полет. Записывайте свои сны в дневник. Теперь необходимо проверить, действительно ли вы спите.

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Surround yourself with images of flight. Watch films of different kinds of flying: superhero-style flying, birds flying, and people flying with devices. Look at aerial-view images, and imagine you are flying over the scenes depicted. Look at images of space, and try to imagine flying effortlessly through complete emptiness.  Close your eyes and try to picture yourself soaring over the landscape beneath you. Spend a few minutes every day imagining sensations related to flight. Imagine bouncing on a trampoline, rushing upwards on a roller coaster, and leaping from a diving board. Play video games in which your character can fly. Playing video games might help you have lucid dreams, and even if not, the visuals will give you ideas for your flying dreams. Remembering your dreams will help you build an awareness of them, which in turn will help you control them. As soon as you wake up from a dream, spend a few minutes remembering it and writing it down. Read your journal every few days, and take note of repeated themes.  When you visualize flying, try to visualize flying over the scenes you most frequently dream. Start in a position common in your dreams, and imagine floating or leaping into the air. During the day, whenever it occurs to you, check to make sure you are really awake. It may feel obvious that you are, but practicing the check while awake will help you perform it in dreams. You can only be fully lucid in a dream, if you are sure you are dreaming. Check by trying to float, or fly.  Other checks could be looking at a watch twice within a minute. The time rarely shows the same twice in dreams.  If you haven't succeeded in floating yet, check to see if you can do something else physically impossible, such as pushing your fingers through a pillow.


Визуализируйте. Будьте позитивнее. Узнайте больше о «синдроме ложной надежды». Старайтесь смотреть на неудачи, как на возможность чему-то научиться. Не будьте перфекционистом. Старайтесь развить в себе чувство благодарности.

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Research has shown that visualization can have significant effects on improving your performance. Athletes often talk about this technique as the reason behind their success. There are two forms of visualization, outcome visualization and process visualization, and to have the highest likelihood of success you should combine them.   Outcome visualization is where you imagine yourself achieving your goal. As with the “Best Possible Self” exercise, this imagined visualization should be as specific and detailed as possible. Use all of your senses to create this mental image: imagine who is there with you, what it smells like, what sounds you hear, what you’re wearing, where you are. You may find making a  vision board is helpful in this process.  Process visualization is where you imagine the steps you need to take in order to achieve your goal. Think about each action you have taken. For example, if your goal is to become a lawyer, use outcome visualization to imagine yourself passing your bar exam. Then, use process visualization to imagine all the things you did to ensure this success. This process is known as “encoding prospective memories” by psychologists. This process can help you feel as though your tasks are possible to accomplish, and can also help you feel as though you’ve already met with some success. Studies have shown that positive thinking is more effective at helping people learn, adapt, and change than focusing on flaws or mistakes. It doesn’t even matter what your goals are; positive thinking is just as effective for top-level athletes as it is for graduate students or artists or business managers.  Studies have even shown that positive and negative feedback affect different areas of the brain. Positive thinking stimulates areas of the brain associated with visual processing, imagination, “big-picture” thinking, empathy, and motivation.  For example, remind yourself that your goals are positive growth experiences, not things you are giving up or leaving behind. If you find yourself having a...


Визуально найдите ресницу в глазу. Пальцем переместите ресницу ко внутреннему уголку глаза (к носу). Выньте ресницу ватной палочкой. Удалите ресницу руками.

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For this method of removal, you need to set the stage by locating the eyelash and washing your hands.  Look in a mirror to see where in your eye the lash is located. You should use your fingers or a Q-Tip to remove only if the eyelash is on the white part and not the colored part of the eye. The colored part is more sensitive and you may want to see an eye doctor instead if the eyelash is there.   Wash your hands. Use soap, and dry your hands completely. Washing your hands removes bacteria that you could otherwise get into your eye. Stand in front of a mirror as you do so, and keep your eyes open so you can see what you're doing. Don't push it all the way to the corner, just away from the center (pupil) of the eye. Make sure that the cotton of the Q-Tip has not loosened, as you don't want any particles coming off into your eye. If try this more than once, use a new Q-Tip for hygiene each time you touch your eye.  Moisten a Q-Tip by immersing the tip in saline solution.  Saline solution will not hurt the eye. To get the Q-Tip wet, you can either unscrew the lid of a saline bottle solution, and dip the Q-Tip in, or pour a little into a bowl, and dip the Q-Tip into that. Touch the Q-Tip gently to the eyelash. Keep your eye open while doing so. You may want to hold your eyelids open with the fingers of one hand while holding the Q-Tip with the other. Remove the eyelash. Ideally, the eyelash sticks to the Q-Tip and is removed safely and easily. Simply pull the Q-tip directly backward, taking the eyelash with it. This method involves either swiping or pulling it out with your fingers. Make sure that your hands are clean and that you keep your eyes open.  Swipe the eyelash with one finger. You may want to hold the eyelids of the affected eye open with the fingers of your non-dominant hand. With one finger of the other hand, gently swipe the eyelash in a light sliding motion. Try not to blink. The eyelash should be dislodged from the eye by the motion of your finger. Pull the eyelash with two fingers. If a simple...


Визуально проверьте искривление грифа, посмотрев на него со стороны передней деки. Повторите визуальную проверку со стороны головки по направлению к деке. Воспользуйтесь шестой струной, чтобы провести более точную проверку грифа. Повторите проверку с первой струной и дополнительно проверьте ладовые порожки с помощью линейки.

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Take your fully strung guitar in your hands and hold it strings up, level with your eyes, and pointed toward a generalized light source. Look from the bridge, where your strings begin under the sound hole, up the neck to the tuning keys. A good light source for this visual check would be a well-lit window. If your guitar isn't actually warped, you should only notice small dips in the shadow cast by your guitar strings on the fretboard at the fourth, fifth, and sixth bottom frets. Other variances in the shadows cast by your strings on the neck are an indication of warping.  In some cases the neck might not be warped, but the frets of your guitar may have become somehow misaligned. If this is your case, you should notice one or more frets higher or lower than other surrounding frets. Sometimes frets become misaligned because of warping in the neck of your guitar. When you notice misaligned frets, inspect the area carefully. The upper frets of your guitar should be almost perfectly straight, if not perfectly straight. Deviations in the top frets are a good indication that you have a warping problem. Don't look to the wood of the neck and fretboard or its edge to determine warp. This part of your guitar can become worn down over time from playing, and can make the neck appeared warped even when it is not. Rotate your guitar so that the base is facing away from you and your view begins with the headstock, where the tuning pegs are. Hold your guitar level with your eyes but pointed at a generalized light source. Just as you did previously, use the shadows cast by the strings to evaluate the straightness of the neck. There should only be small dips in the shadows only on the fourth, fifth, and sixth bottom frets.  Sometimes warping is harder to notice from one end of your guitar than the other. By performing a visual check of the neck of your instrument from both the body and the headstock, you'll stand the best chance of noticing warping. You may want to mark any unnatural variances in the neck you see with a piece...


Визуально увеличьте глаза. Попробуйте использовать контактные линзы. Нанесите на щеки румяна. Выпрямите волосы и сделайте себе челку.

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Anime is a very distinctive animation style, and the most distinctive thing about it is arguably the way in which eyes are exaggerated. Cosplaying as an anime girl, you can get these bigger eyes with makeup. Pencil your eyes with a white eyeliner, and extend the frame of your eyes using a light-shaded eyeshadow. Eyeshadow should be used to create a new, wider shape for the eyes. Lightly smudge it where the eyeshadow ends for a blended look.  While this is more eyeshadow that you may be used to wearing, the rest of your eye makeup should be kept mild. This will make the bigger eyes more believable. Of course, you may have to make some exceptions if your character suits a different kind of eye makeup. Because eyes are so important to the anime drawing style, you want to bring as much attention to the eyes as possible. Contact lenses are a quick and relatively affordable way of spicing up your look. Study the design of your character's eyes, and make a judgement call whether you think colored contacts would fit her look. Female characters in anime tend to be very stylized. Many anime girls look like dolls, and makeup should be used to get that look. Blush can get used to get the reddened cheeks of anime characters. You may also want to make your face paler using foundation and concealer. Watch the anime your character is based in if you need specific inspiration for the look. The best cosplays are specifically based around the details of a character. Makeup is a less important part of cosplaying, so you shouldn't worry about it too much if makeup isn't your forte. There is no single "anime haircut" for girls. It is recommended that you try to style your hair based on a character. With that said, straightening your hair will give you a more Japanese look. Bangs are also a staple hairstyle in anime. It's recommended you find a picture of your favourite anime character and get a hairstylist to match your hair to it. Wigs are also a possibility. Suitable wigs for your costume should be available at a costume store.


Визуальный контакт. Улыбайтесь глазами. Пожимайте руку. Используйте обаятельный язык тела. Контролируйте тон своего голоса.

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Looking at people directly in the eyes gives you a certain hold over them. It projects confidence on your end while making the person you're speaking with feel that they are interesting enough to gaze upon. Keep eye contact throughout the conversation. No matter what you're talking about, holding the person's eyes will make you seem more charming. . Scientists have pinpointed more than 50 types of smiles, and research suggests that the sincerest smile of all is the Duchenne smile - a smile that pushes up into the eyes. The reason it's more genuine is because the muscles needed to smile with our eyes are involuntary; they only become engaged in an authentic smile, not in a courtesy smile. Also, if you look at someone and then smile, it will instantly charm them. Shaking a person's hand when you first meet them is a polite way to show the person they're someone you want to talk to. Use a firm grip, but don't hold on too tight - you don't want to hurt the person's hand. After one good shake, release the person's hand from your grip. In regions where shaking hands is not customary, use a different appropriate physical gesture to show you're interested in talking to someone. A kiss on both cheeks, a bow, or another physical gesture gets the conversation off to a good start. Face the person you're talking to so that it doesn't seem as though you're anxious to walk away as soon as the conversation is over. During the course of the conversation, it may be appropriate to use light touching to keep it moving. You can lightly touch the person's shoulder to emphasize a point, for example. At the end of the conversation, decide whether it's appropriate to give a quick hug or another handshake. Your voice should be gentle and peaceful, yet direct. Don't talk too fast as this makes you appear nervous, but if you talk too slow people could think you are unintelligent, you need to speak slow enough that your words are clear but not slow that it feels like the conversation is dragging on.  Articulate your words clearly and...


Вилка должна располагаться слева от тарелки, а нож справа. Чтобы разрезать блюдо на вашей тарелке, возьмите нож в правую руку. Держите вилку в левой руке. Согните запястья так, чтобы ваши указательные пальцы были направлены вниз к тарелке. При помощи вилки положите небольшой кусок блюда себе в рот.

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If you have more than one fork, the outer one is your salad fork and the inner one is for your main dish. The fork for your main dish will be larger than your salad fork. We'll cover table settings in the last section. For right now, let's concentrate on how to hold your utensils and get to eating! The "right" way, of course. The index finger is mostly straight and rests near the base of the top, blunt side of the blade. The other four fingers wrap around the handle. While your index finger is resting on the top, your thumb juxtaposes it on the side. The end of the knife handle should be touching the base of your palm. This is the same in both styles. And both styles cater to right-handers. If you're left-handed, consider reversing pretty much anything you read on this topic. The tines (prongs) face away (downward) from you. The index finger is straight, and rests on the back-side near the head of the fork, but not so close you are in danger of touching the food. The other four fingers wrap around the handle. This is often referred to as the "hidden handle" method. This is because your hand is pretty much covering the entirety of the handle, secluding it from view. This makes the tip of the knife and fork also point towards the plate somewhat. Your elbows should be relaxed and not at all up in the air or uncomfortable. While we're at it, typically your elbows should be off the table at all times. But if you're taking a break from using your cutlery and in an informal setting, don't stress about it. In this style of eating, bring the fork to your mouth with the tines curving downward. The back of the fork will be up as you bring it to your mouth. Keep the fork in your left hand, even if you're right-handed. You may find that this method is the more efficient of the two if you experiment with both.


Винил с печатным узором имеет самую низкую цену и самое большое разнообразие цветов. Выберите паркетный винил, который имитирует вид натуральной древесины. Выберите приклеиваемые плитки, если вам нужно что-то более долговечное. Для простой установки выберите плитки с замковым соединением. Берите широкие плитки лишь в том случае, если черновой пол идеально ровный.

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Printed vinyl is more affordable because the color or pattern is printed directly onto the vinyl, then covered with a clear coat. This type of flooring shows scratches more easily, and it looks the least like real wood, but since it’s economical, it’s a good choice if you’re covering large areas. Inlaid vinyl is made so that the color penetrates the entire floor, which means it won’t dull or scratch as easily as printed vinyl. Inlaid vinyl costs slightly more, but it will retain its new look longer than printed vinyl. Glued vinyl planks are adhered directly to the subfloor. This is the best option for high traffic areas, as it will be resistant to peeling or slipping. Because it’s difficult to remove glued flooring once it’s installed, you may want to have a professional install these floors. Floating planks snap together similar to tongue-and-groove wood planks. These are a popular option for people who want to install their new flooring themselves. Floating planks are not adhered to the floor, so they can be easily removed with a crowbar if you decide you want to change things up in a few years. Most vinyl planks are about 4–6 inches (10–15 cm) wide, but you can find options up to 11 inches (28 cm) wide. However, wide planks will not sit correctly unless your subfloor is completely level.  If you have a hardwood subfloor, you should opt for standard-width planks.


Виниловую обивку очень легко чистить; для этого, как правило, достаточно просто разбрызгать очиститель для стекол и вытереть его мягкой тряпкой. Вы также можете использовать смесь соды и воды, чтобы очистить и отполировать виниловую обивку. Используйте зубную щетку, чтобы чистить швы. Для чистки ковриков вытащите их из машины и примените то же средство, которым вы пользовались при чистке обивки.

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Vinyl seats are the easiest type of seats to clean, since spills and messes usually just wipe off. Spray an all-purpose glass cleaner on the seats and wipe them down with a soft cloth. Work on one seat area at a time so that the glass cleaner doesn’t run down and drip onto the floor. You can also use a mixture of baking soda and water to clean and polish vinyl seats. Make a paste of the two ingredients and rub it over the upholstery, one seat at a time. To finish the job, rinse the seats off with a mild soap and water mixture. Wipe the seats dry with a clean, soft cloth. Oil-based cleaners will harden your vinyl seats, so you should refrain from using these types. On the seat upholstery, there are seams where the upholstery has been sewn together. Dirt and debris can easily gather here and it is often hard to lift this dirt with a vacuum or cloth. Use a toothbrush to get at these areas, scrubbing gently with your cleaner. Remove the floor mats from the car and clean them using the same cleaner that you’ve used on the rest of the upholstery. To clean the mats, make an all-purpose upholstery cleaner by mixing 1 part water with 1 part dishwashing liquid. Spray the mixture onto the mat and brush with a soft-bristled brush. Rinse thoroughly with warm water and use a microfiber cloth to dry the mats. For rubber or vinyl mats, you can also apply liquid wax shoe polish to them. This will help improve their shine and will also make them easier to rinse off and keep clean.


Винтовка должна учитывать все потребности стрелка.

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Choosing a rifle of insufficient quality or too expensive to shoot may greatly reduce your ability in the field.  Consider the brand of the rifle. Most brand names are good buys, but, in the current active gun-buying market, can often be overpriced. Shop around, as prices at local dealer and on-line auction prices can vary considerably. As a rule of thumb, bolt-action rifles are usually more accurate and have a slightly higher muzzle velocity than an equivalent (price and quality) semi-automatic (auto-loading) rifle. The current crop of AR15 variants have achieved much higher accuracy, and are often advertised as capable of sub-MOA (Minute Of Angle) accuracy. This means they can group shots within one "minute" of angle (roughly 1" at 100 yards) which is competitive with the better bolt guns.  Faster rifle twist ratios allow for heavier bullets to be shot more accurately through the rifle. For example, a .223 barrel with a twist ratio of 1:12 may only be able to shoot a 40-52 grain bullet accurately, while a barrel with a twist ratio of 1:9 will be able to shoot, accurately, any bullet between 40 and 65 grains, it will also compensate (to a point) the .223's tendency to tumble after penetrating a target.There are drawbacks to higher twist ratios though, muzzle velocity may be reduced by a percent or two, there can be extra wear and tear on the barrel, and over-stabilization of the bullet can result in less damage to the target (these are minor drawbacks, however).


Вирус герпеса. Обратите внимание на симптомы через 2 недели после заражения герпесом. Обратите внимание на покраснение и зуд. Обратите внимание на волдыри в области гениталий. Болезненное мочеиспускание.

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There are two types of Herpes Simplex Virus (HSV), HSV-1 and HSV-2. Both can be considered genital herpes, since both types can be spread to the genitals. However, HSV-2 is far more common on the genitals. HSV-1 is the strain most common on the lips and mouth, but it can be spread through oral sex, just like HSV-2. There are ways to effectively treat the symptoms of both strains when they happen, though there is no cure. Treatment is an important part of managing the disease. If you don't treat genital herpes, you may spread the disease to others (including your baby, if you're pregnant), experience bladder inflammation, notice rectal inflammation and in severe cases, get meningitis. While it may take a while for the first outbreak to appear, it's usually worse than outbreaks that come later. You may not know that you've been exposed to the disease, so pay particular attention to any symptoms you start to develop. General flu symptoms are  signs of the infection. These might include fever, muscle aches, decreased appetite and fatigue. See a doctor if you think you're experiencing your first herpes outbreak. It may be difficult for some people to realize they've been exposed since it can take so long for symptoms to show up. Or, the because the disease can be spread through people that don't show obvious symptoms of herpes. After you've had sexual contact, pay attention to any redness or itching on your genitals or around your mouth. You may also notice tingling and hot skin at the affected area. A few days later, you may also see a rash or outbreak of herpes on your skin. You should also be aware of some external factors that may contribute to the outbreak after infection. These can include:  Trauma, stress, or menses. These can release cortisol, adrenaline, and other stress hormones or dramatically change the levels of hormones in your body. Any of these may lower your body's ability to fight infection. This gives the herpes virus an opportunity to become an outbreak. Burning and itching before an outbreak...


Висите на перекладине. Подтягивайтесь. Отжимайтесь на пальцах и запястьях.

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Some people may prefer using their own bodyweight as the main resistance while building muscle since bodyweight workouts are easier to do at home and don’t require gym equipment. Dead hangs are simply holding onto something above you and supporting your bodyweight with your grip alone. Since the tension is on your grip, you squeeze harder the longer you hang and work forearm muscles. The larger the surface you choose to grip, the harder you will have to squeeze, so something wider than a typical chin-up bar will work your forearms harder. For a harder, advanced workout, you can do a dead hang of several seconds at the bottom of every chin-up. The pause will ensure that you’re not using any body swing or inertia to start the next chin-up as well. You can do this exercise either leaning against a bar or a table, or you can do it on the ground in a push-up position (which will be harder). Lean your weight against the surface, and use your wrists and fingers to push your weight back off the surface.  In a push-up position, for instance, you will not bend at the elbows to lower yourself; instead, keep your elbows straight and use your wrists and fingers to push off the ground and lift yourself even higher.  You can add this extra movement onto each normal push-up to get more out of every repetition as well.


Вкладка «Главная». Перейдите на страницу «Поиск», нажав на иконку в виде лупы справа от вкладки «Главная» внизу экрана. Отобразите действия своего аккаунта, нажав на иконку в виде сердца. Откройте страницу своего профиля, нажав на иконку аккаунта. Нажмите на иконку в виде дома, чтобы вернуться на вкладку «Главная».

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This is the default tab on which you begin - this is your feed, a collection of all of the new posts from people you follow. From here, you can do the following:  Tap the + icon in the top left corner of your screen to record and post an Instagram Story for all of your followers to see. You'll need to allow Instagram access to your microphone and camera for this to work. Tap the delta symbol in the top right corner of your screen to view your Inbox. Direct messages will appear here. It's to the immediate right of the Home tab at the bottom of the screen. From here, you can search for accounts and keywords by typing in the "Search" bar at the top of the screen. Celebrity Instagram Stories will also appear on this page directly beneath the Search bar. It's two icons over from the magnifying glass icon. This is where all of your in-app notifications will appear (e.g., photo likes and comments, friend requests, etc.). This is the person-shaped icon in the bottom right corner. From here, you can do the following:  Tap the + icon in the top left corner of your screen to add friends from Facebook and your contacts list. Tap the three horizontal bars (☰) in the top right corner and then the gear or ⋮ at the bottom of your screen to view the Instagram options. You can adjust your account settings and add friends or social media accounts from here. Tap Edit Profile to the right of your profile picture to change your name or username, add a bio and/or website, and adjust your private information (e.g., your phone number and email address). It's in the bottom left corner of your screen. If any people whom you follow have posted since you've last visited this page, their new content will appear here automatically.


Включайте белок в свой ежедневный рацион. Увеличьте потребление железа и цинка. Включайте в свой рацион продукты, богатые витаминами. Увеличьте потребление биотина и других витаминов группы B. Включайте в свой рацион здоровые жиры.

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Your hair and nails are primarily made up of a protein called keratin. Hair growth has three phases: anagen (when hair is growing), catagen (when growth starts to shut down), and telogen (when growth stops and/or the hair falls out). Hair that is lacking protein goes into resting stage faster than hair rich in protein.  Chicken, eggs, and Greek yogurt are great sources of protein. Your protein needs can vary based on your weight and lifestyle. Most people need between 45 to 55 grams (1.6 to 1.9 oz) of protein per day. Minerals like iron and zinc are crucial to the production of proteins that make up the hair on your body. Low iron is known to cause hair loss.  You can get iron and zinc naturally in foods like spinach, beans, and seafood.  The amount of iron and zinc you need to intake daily depends on your age, sex, and lifestyle. Talk to your doctor before making any changes to your daily mineral intake. Vitamin D is thought to be crucial to hair growth. Vitamin C is also important for iron absorption. Vitamin C is common in citrus fruits, such as oranges, grapefruit, and limes. You can get Vitamin D from the sun and food sources like fortified milk and fortified orange juice. Talk to your doctor before making any changes to your daily vitamin intake. Biotin and other B vitamins can help to promote healthy hair, so make sure to include these in your diet. You can ensure that you are getting enough of these vitamins by taking a daily multivitamin. You can also eat foods that are rich in these vitamins.  Eggs, cheese, mushrooms, almonds, and cauliflower are all good sources of biotin.  B vitamins are present in fish, meat, eggs, dairy, leafy greens, peas, and beans. Also, look for foods that have been enriched with B vitamins, such as cereals and breads. Omega-3 fatty acids are needed for hair growth. They also keep your hair looking shiny and healthy. Your body does not produce this fat naturally.  You can get Omega-3 fatty acids from fish. The American Heart Association recommends that an adult eats two...


Включайте в ванной комнате вентилятор, когда принимаете ванну или душ. Открывайте окно после того, как примете ванну или душ. Вытирайте все влажные поверхности.

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A bathroom fan is very effective at reducing the humidity in the room. Turn the fan on when you start running the bath or the shower and keep it on for at least 5 minutes afterward to help clear the steam. If possible, try to keep the fan on until all of the steam is gone. Open the window and turn the fan on to reduce the humidity the most effectively. Mold grows faster when there are high humidity and water levels, such as when the bath or shower are used. Open the window straight after using the bath or shower to let the excess water evaporate and the steam escape. Keep the window open until the bathroom is dry. Try to remember to open the window every time to limit mold growth. Although regular cleaning and keeping the bathroom well-ventilated should be effective at keeping mold at bay, sometimes these precautions aren’t enough. If you find a spot in your bathroom where mold keeps returning, use a cleaning cloth to dry it whenever there is excess water.  Some common mold areas may include the basin or the shower tiles. You can use a squeegee instead of a cloth on tiles and glass doors.


Включайте в свой ежедневный рацион три небольших приема пищи. Прекратите есть, если вы чувствуете, что уже сыты. Пережевывайте пищу медленно. Включайте в свой рацион не более двух перекусов. Контролируйте размер порций. Если вы питаетесь вне дома, помните об основных правилах. Пейте больше жидкости.

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While eating three “solid or large” meals a day may have been the key to growing “big and strong” when you were little, as an adult trying to lose weight this is not what you want to do. The best way to stay under that 1500 calorie ceiling is to eat three small meals a day. Do not eat more than 400 calories for any one meal. The most persistent myth in the dieting world is that you should eat six small meals rather than three moderate meals. The idea is that your body will be able to process this food more efficiently, maintaining blood sugar levels throughout the day, and keeping your metabolism in good shape. Science doesn’t not corroborate such claims. It is far more important to find an eating schedule that corresponds to your lifestyle. Can you stop and eat six times a day? Do you have the time to prepare six small meals? If not, don’t worry. You can still lose an equal amount of weight by eating three times a day. Resign from the “clean your plate” club. Eat half of your normal meal. Stop for a moment and assess your hunger level. Give yourself a couple of minutes before you resume eating. This will let your body catch up. You might just discover that you are actually full.  This is also called "intuitive eating" and could mean the difference between maintaining a healthy body weight and being overweight. There still are starving children around the world. Save your leftovers for later meals or snacks. Chewing itself doesn’t burn calories or magically decrease the number of calories in your food. By chewing slowly, you are giving your stomach time to report back to your brain after you’ve consumed something. Either your stomach will tell you to keep eating or that it is full. Fast chewers tend to consume more than they need to, because they haven’t waited for their stomach’s report.  Instead of rushing through your meal, enjoy your food and allow your body to fully respond to the nutrients you are giving it. This principle was discovered by a research team at Iowa State University. In an experiment,...


Включайте в свой рацион больше белка. Включайте в свой рацион сложные углеводы. Выбирайте полезные источники жиров. Включайте в свой рацион сырые фрукты и овощи. Пейте много воды. Исключите из своего рациона сахар.

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Even if you're eating enough food every day, it's possible you're not eating the right kinds of food. Dietary deficiencies are one of the most common causes of low energy levels, and protein in particular plays a big part in your daily energy levels.  Protein is essential to  increase energy levels. But not all protein is good protein. Some meats, for example, are high in protein but also come with high sodium or saturated fat levels.  Medical professionals recommend that adults consume at least eight grams of protein for every 20 pounds of body weight (or 0.8 grams of protein for every kilogram of body weight) every day.  Optimal sources of heart-healthy protein include salmon, eggs, and legumes like beans, lentils, and tofu. Starches and carbohydrates are an essential part of a healthy diet. They provide us with energy to complete all manner of activities, from running to breathing. But there are good carbs and bad carbs, and if you're feeling fatigued it's important to choose healthy carbohydrates that will help fuel your body throughout the day.  Eat four to eleven servings of grains each day, and opt for whole grain foods instead of processed or refined grains. Whole grain or wholemeal sources of starch and carbohydrates release energy gradually throughout the day, helping you feel more energetic. Choose whole grain, complex carbohydrates rather than simple carbs, which can cause an energy crash shortly after eating.  Some sources of energy-boosting, complex carbohydrates include vegetables, legumes, and whole grains like bran and germ.  Choose breads and pastas made from whole grain whenever possible. Fats act as a source of energy as your body begins to run low on carbohydrates. Your body needs some dietary sources of fat, but it's important to choose the right kinds of fat.  The four basic forms of fats are monounsaturated fatty acids, polyunsaturated fatty acids, saturated fats, and trans fatty acids. Of these, saturated fats and trans fats are the worst fats. Choose a diet high in monounsaturated...


Включайте в свой рацион больше орегано. Делайте ингаляции на основе эвкалипта. Принимайте горячий душ, чтобы очистить легкие. Используйте перечную мяту, чтобы расслабить гладкую мускулатуру дыхательной системы. Пейте чай из коровяка. Применяйте корень солодки. Используйте корень имбиря.

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Oregano's primary benefits are due to its carvacrol and rosmarinic acid content. Both compounds are natural decongestants and histamine reducers that have shown to be of benefit to the respiratory tract and nasal passage airflow.  The volatile oils in oregano, thymol and carvacol, have been shown to inhibit the growth of harmful bacteria like staphylococcus aureus and pseudomonas aeruginosa. Oregano can be consume in fresh or dried forms, and two to three drops of oregano oil can be added to milk or juice daily. Eucalyptus is a common ingredient in cough lozenges and syrups. It owes its effectiveness to an expectorant compound called cineole, which can ease a cough, fight congestion, and soothe irritated sinus passages.  To use as a steam inhalation, add a  few drops of eucalyptus oil to hot water and inhale steam for up to 15 minutes.   Be aware: Eucalyptus oil may decrease how quickly the liver breaks down some medications. Taking eucalyptus oil along with some medications can increase their effects and side effects. Before using eucalyptus oil, talk to your healthcare provider to determine if you take any medications that may be effected, Medications such as Voltaren, Ibuprofen, Motrin, Celebrex, Warfarin, Allegra,  and others. A sauna or hot water shower increases the secretion of sweat, and helps the lungs rid themselves of toxic substances.  Be sure to drink water after you take a long shower or spend time in a sauna because you do not want to risk becoming dehydrated. Ensure any hot tubs are properly cleaned to avoid any infections.  High heat encourages bacterial growth, and although the water or surroundings may smell strongly of chlorine, it is hard to maintain bactericidal levels of dissolved chlorine gas in hot water. On testing, the bath may be found to contain high levels of chlorine, but most of it may be in a form that has little effect on contaminating organisms. Peppermint and peppermint oil contain menthol, a soothing ingredient known to relax the smooth muscles of the respiratory tract and...


Включайте в свой рацион больше помидоров. Включайте в свой рацион продукты, богатые белком, такие как яйца, лосось и постные сорта мяса. Включайте в свой рацион продукты, богатые клетчаткой. Попробуйте перец чили. Включайте в свой рацион полезные жиры. Избегайте продуктов, которые содержат пустые калории. Не жертвуйте вкусом еды. Просмотрите примеры меню в Интернете.

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Tomatoes are rich sources of vitamins A, C, and folic acid. They contain a wide array of antioxidants, lycopene, choline, beta-carotene, and lutein. Tomatoes have the added advantage of complimenting pretty much any meal. Eat them whole, slice them up, dice them into small cubes, or puree them and add them to your favorite soup. A single tomato normally only costs around 22 calories, but as a superfood — replete with so many things your body needs — they can be a filling food. Meats have gotten a bad rap in the health community in the last decade or so. This is probably a result of the “skinny” craze. Many registered dietitians now tell their clients to eat a protein-rich diet because protein is far more filling than most other foods. Studies have even shown that eating a protein-rich diet can reduce cravings by 60%. Cruciferous vegetables like broccoli, cauliflower, and cabbage are extremely high in fiber. Beans and lentils also contain a lot of fiber. Eat a cup of fiber-rich yogurt in the morning to add a quick boost of fiber to your diet. Just make sure that the yogurt you choose isn’t made with a lot of unhealthy sugars and dyes.  Raspberries are also a great source of fiber. Additionally, they can lower cholesterol. One cup of raspberries has 8 grams of fiber. Doctors recommend that women consume around 25 grams of fiber per day and that men consume about 38 grams. In particular, fiber-rich foods help fill you up, without filling you out. They have the same weight as other foods, but don’t cost as many calories. If you are used to eating a big breakfast every morning, try changing out that bowl of sugary cereal for a yogurt. See if you are equally full afterwards. If you can handle the heat, studies have shown that the capsaicin in chili peppers can reduce appetite and increase fat burning. Add some chilis to your pastas, sandwiches, and salads. They can give any meal a little boost of flavor. Contrary to popular opinion, eating a low-fat diet is not the key to losing weight. The “low-fat” food craze...


Включайте в свой рацион продукты с высоким содержанием витаминов B2 и B6. Принимайте добавки витаминов А и D. Следуйте диете по гликемическому индексу. Увеличьте потребление цинка. Включайте в свой рацион продукты богатые Омега-3 жирными кислотами.

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These vitamins help the body control sebum production.   Sunflower seeds are a great source of both vitamin B2 and B6. Other foods that are high in B6 include fish, poultry, red meat, and beans.. If you’re not getting enough B vitamins from food, you can take an over-the-counter supplement, available at drug and grocery stores. Like the B vitamins, these help limit sebum production. To make sure you don’t overdo (or under-do) the amount, it’s important to check with your doctor before supplementing with Vit A and D (or before beginning a supplementation regimen). High glycemic foods lead to more insulin in the blood which can lead to greater oil production. Avoid foods refined, high carb foods and foods that are high in sugar and opt instead for non-starchy vegetables, legumes, and fruits. Zinc controls sebum production and can be obtained from red meat and poultry. Oatmeal contains both zinc and vitamins B2 and B6 and is a great thing to eat to help control greasy hair. These are great for hair health. Fish and walnuts are two good sources.


Включайте в свой рацион продукты, богатые клетчаткой.  Принимайте клетчатку в виде добавок. Пейте сок из чернослива. Пейте йогурт каждый день. Пейте много воды.

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You’ve probably heard that fiber is good for you, but do you make it a priority to eat fiber at every meal? Doing so will go a long way toward helping you prevent constipation. Fiber adds bulk to your stools, making them easier to pass. You need 24 to 36 grams per day. These foods contain high levels of fiber and will prevent you from getting constipated. Try incorporated at least one at every meal:  Carrots, beets, cabbage, cauliflower, broccoli, and other cruciferous vegetables Lentils, black beans kidney beans, and other beans Peaches, pears, strawberries, blueberries, papaya, apples, avocados, and prunes Almonds, walnuts, and peanuts Wheat, bran, oats, and other whole grains Flaxseeds and chia seeds If eating high-fiber foods doesn't feel like it's doing the trick, you can make sure you're getting enough fiber by taking supplements. Most fiber supplements come in the form of a powder you mix with water and then drink. They are made with fiber content from plants and animals that's known to be beneficial to humans. Keep in mind that getting too much fiber can result in loose stools and other side effects, so be sure to take only the recommended dose.  Adults should consume 25-38 grams of fiber each day, but many people eat far less. Aim to meet your fiber goal! Supplements that include psyllium, such as Metamucil or Konsyl, are geared toward dealing with constipation by bulking up the stools. Supplements that contain inulin and oligofructose can stimulate growth of beneficial bacteria in the intestines, which also reduces constipation. Eating a high fiber diet and/or taking fiber supplements can cause gas, bloating, and abdominal discomfort. Prunes are a natural source of concentrated fiber, and they also contain sorbitol, which is a natural laxative. If you like the taste of prunes, try having some whole prunes or prune juice every morning. Prunes will help your stools move through your digestive system, preventing constipation. Sometimes constipation is caused by an imbalance of bacteria in the gut....


Включайте в свой рацион цельные свежие продукты. Избегайте употребления алкоголя и других стимуляторов. Включите в рацион продукты, которые поддерживают щитовидную железу. Увеличьте потребление микроэлементов, поддерживающих щитовидную железу. Ограничьте потребление продуктов, подавляющих щитовидную железу.

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If you have thyroid problems, you should adopt a healthier, clean eating diet plan. This generally means your diet consists is one of whole, non-processed foods. Promoting a healthy lifestyle for yourself leads to healthier thyroid function.  Clean diets full of unprocessed and whole foods help eliminate inflammatory foods, which can have negative effects on your thyroid. Many people who have thyroid issues have gluten sensitivities. Try to limit, or eliminate completely, the gluten in your food. To help promote healthy functioning of your thyroid you should avoid alcohol, caffeine, and tobacco products. These products cause stress hormones to increase, which can affect your thyroid and lead to a hormone imbalance. If you don’t want to give up alcohol and caffeine forever, you should cut them out of your diet for a few weeks, then use them in moderation. There are some studies that suggest black coffee may be beneficial for neurological health. Certain foods can help your thyroid work better. For any thyroid disease, make sure you include the foods that support your thyroid gland. These foods include:  Berries, such as blueberries, strawberries, raspberries, gooseberries, blackberries, elderberries, salmon berries, and blackberries. Berries contain high levels of antioxidants which help boost your immune system and dampen inflammation. Lots of fresh vegetables. Include a wide variety of colors, such as greens, plus red, orange, yellow, and purple vegetables, and all types of vegetables, like leafy, stem, florets, and tubers. Fish, like salmon, mackerel and tuna. These fish are high in omega-3 fatty acids. Non-fish sources of omega-3 fatty acids are walnuts, borage, and flaxseed oils. Omega-3 fatty acids are important building blocks for naturally produced anti-inflammatory substances in your body. Foods with vitamin D. You can eat fish and mushrooms, or dairy products fortified with vitamin D. To increase vitamin D, you can also spend 10 to 15 minutes in the sun. High-quality protein. Try to get one at every...


Включайте в свою жизнь нематериальные радости. Покупайте то, что вам нужно, а не то, что вы хотите. Наслаждайтесь тем, что у вас есть.

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Start by making a list of all the things you love that don’t require or involve money. Refer to this list often and try to incorporate one or more things on the list into each day. Some things on your list might include: love, laughter, faith, family, long walks, nature, and more. Struggling financially can often lead to unhappiness in life. While it’s often difficult to ever be in a position where money isn’t a concern at all, you can lessen the stress by living within your means. Instead of just buying whatever you want, think through every purchase and mostly only buy the things that you need in order to survive comfortably. If your friend just got the new iPhone and you really like it, take a look at your own phone. If it’s functioning properly, there’s no need to get a new one. If your phone has issues, do some research to see what affordable, reliable phones are currently on the market. Instead of focusing on all of the things you don’t have, try to focus on all of the things you do have. If you’re often wanting more than you possess, you might never feel fulfilled because there are so many fancy, expensive material items out there and you may never be able to buy all of them. Try to get enjoyment out of the things you already own and use. If you’re frustrated because you can’t afford a fun video game that just came out, play some of the games you already own. You bought those for a reason, and you can have fun playing them as well.


Включайте в спальне увлажнитель воздуха на ночь. Задайте умеренную прохладную температуру на термостате. Засыпайте в темной спальне. Обеспечьте тихую и спокойную атмосферу.

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A humidifier is a machine that produces a mist or steam, increasing the humidity or moisture in the air. The moisture in the air keeps your mucus loose, making it easier for air to get through your nasal passages as you sleep.  The noise created by a humidifier might keep you awake, though, so look for a quiet machine.  If you're buying a new one, look for online reviews to get an idea of whether it is noisy. Try keeping the humidifier just outside your bedroom door; this way, you’ll still have some moisture in the air, and the noise will be reduced. Extreme temperatures — either hot or cold — will keep you from getting a good night’s sleep. Your brain, which regulates your body temperature without you even thinking about it, tries to achieve different internal temperatures when you are awake versus when you’re asleep. Reducing the external temperature slightly will help your body gear down for rest. The ideal temperature for sleep is 68°F (20°C). Though you may think that reading a book or watching TV will help you get to sleep, the light from both of those activities will actually keep you awake longer. When your eyes take in and process light, the nervous system stimulates the parts of the brain that control hormones and body temperature. When this happens, your body chemistry stays wired up for consciousness, and you’ll find it more difficult to fall asleep.  When it’s time to go to bed, turn off all light sources and cover up any technology that may have blinking lights that will keep your brain engaged. Stop using all electronic devices — including phones, tablets, and laptops — at least 30 minutes before bed, if not a few hours, as the blue light emitted from the screens will keep you awake. If someone else in your home is listening to music or watching TV with the volume up high, ask them to turn down the volume enough to keep you from hearing it in your bedroom. The less distractions you have, the better chance you’ll have of getting to sleep.


Включайте воображение. Вы должны твердо приникнуть к сообществу. Удивляйте себя время от времени. Используйте технологии и средства массовой информации только, чтобы чувствовать себя хорошо. Развивайте в себе привычку помогать другим. Делайте то, что говорит с вами.

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Imagine yourself with pajamas on, your head looking like it got wrung through the dryer, and little footie slippers on your feet walking into your neighborhood grocery store. You’d rather not, huh? The image evokes a sense of shame and embarrassment, even though there’s nothing wrong with it. Instead, imagine yourself dressed to the nines, hair manicured just right, with silver buckles on your shoes. Feels pretty good. So on those days when feeling awesome is a battle, get fancy. Sometimes you just have to work from the outside in. There's science behind this, too: doctors who wear their white coat and dress clothes while testing perform better. Soccer coaches who dress in suits and ties instead of sweats get better results from their players. Who knows? Maybe getting fancy would change the effect you have on people, too! Very few people are happy when they don’t have others to rely on and to share their happiness with. What’s more, having others around can get you out of those moods when that happiness is hard to come by. To feel like you’re impacting others’ lives for the better, get involved. Make yourself an integral part of a group. The group will be better for it, and so will you. Research supports the same idea, turns out. Happiness is essentially the same thing as being well-connected. The more positive connections you have and the stronger your friendships, the happier you'll feel. Having new experiences is one of the simplest ways to stay feeling invigorated, otherwise life can get a little boring. Routines are great, but they need to be deviated from time to time. Take a day once in a while to do something brand new to lead to surprising, exciting experiences. You may run into something you love! Having new experiences and surprising yourself is a great way to keep laughing. Research has shown that those who laugh are happier and more productive. And it feels good, too! It seems like the news is getting worse and worse. Media outlets are stretching further and further to get a rise out of us, to...


Включайте измельчитель отходов перед каждым использованием посудомойки. Убирайте еду с тарелок, прежде чем загрузить их в посудомойку. Не споласкивайте посуду слишком долго. Заполняйте посудомоечную машину перед каждым использованием.

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You can also take precautionary steps to help ensure that your dishwasher drain does not become clogged. The dishwasher shares a drain with the kitchen sink. If your kitchen sink is clogged this can also backup your dishwasher. As a result, run your garbage disposal immediately before using your dishwasher. This will help to clear the drain and make your dishwasher more efficient. Often you dishwasher drain will get clogged by large food particles that get trapped in the filter or drain. You can prevent this by scraping off your dishes prior to loading them into the dishwasher. For example, remove any food scraps that may be stuck to your dishes. This can help keep your dishwasher clean and clog-free. Although it is a good idea to remove large food items from your dishes before loading the dishwasher, you should not soak or completely pre-wash your dishes. The dishwasher actually needs a bit of grease. Without any grease or grime the soap will foam during the washing cycle, and this can be harmful to the machine. Dishwashers can also get clogged from overuse. You can save money and preserve the lifespan of your dishwasher by only running it when it is full. Avoid running the dishwasher for partial loads.


Включайте источники белка в каждый основной прием пищи. Следите, чтобы ваш рацион был хорошо сбалансирован. Не забывайте завтракать. Если вы случайно пропустите прием пищи, увеличьте количество белка. Готовьте смузи с высоким содержанием белка.

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Eating high quality protein is important to your nutrition in general, and vital to keeping albumin levels up. As a rule of thumb, make sure you have at least one high-protein serving in every meal. Lean beef, pork, and lamb are all good options, as are fish, chicken, turkey, and eggs.  In a 3 ounce (85 gram) single-serving portion, lean beef burger contains 21 grams of protein, chicken contains 14-28 grams, cooked salmon, trout, or mackerel contains 15-21 grams, and pork chop contains 15-21 grams. If you prefer not to eat meat, getting enough protein can be especially challenging. For advice about choosing the protein sources that will be best for you, talk to a dietitian. Be sure to eat dialysis friendly proteins if you are on dialysis. These include lean beef, lean turkey, chicken, pork chops, eggs, fish, meat substitutes, tofu, and protein powders. While you may need to focus on eating more protein, you still need to eat fruits, vegetables, and starches like bread, pasta, and rice.  For example, add grated hard boiled eggs or tuna to sauces for pasta or rice dishes, or include shredded chicken or diced meat in soups and stews. Breakfast is an especially important meal, in part because it kick starts your metabolism for the day. You are also more likely to have a strong appetite when you first wake up.  One good option is an omelet made with egg whites with cheese. While one egg contains about 6 grams of protein, egg whites are an even healthier source of protein. In fact, egg whites are 100% albumin. Two egg whites contain 7.2 grams of protein. It’s very important to avoid skipping meals. Strive to eat small frequent meals to maintain your energy levels. However, if you do miss a meal by accident, make sure to eat a larger portion of protein at your next meal.  Eating smaller meals may also be helpful if you have a hard time eating regular sized portions. A great between-meal or bedtime snack is cottage cheese. Try it with some fruit, such as apple sauce. (Cottage cheese is healthier than many other dairy...


Включайте нежирные источники белка в каждый прием пищи. Половина потребляемых продуктов должна приходиться на овощи и фрукты. Выбирайте лишь продукты из 100 % цельных зерен. Перекусывайте полезной пищей. Пейте воду. Избегайте вредных продуктов. Не употребляйте спиртные напитки.

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Protein is an essential nutrient, especially in terms of weight loss.  Eating lean protein at each meal has been shown to aid in weight loss and can help you lose more weight in the long-term.  Eat an appropriate portion size of protein at each meal.  Aim to include about 3-4 oz of lean protein at each meal.  This is approximately about the size of a deck of cards or a checkbook. Include a variety of lean protein at each meal and throughout the day.  Lean protein options include:  poultry, eggs, lean red meat, pork, seafood, and low-fat dairy. Vegetarian protein sources are also considered lean.  These include:  beans, lentils, nuts, tofu, and tempeh. Fruits and vegetables should make up a fairly large portion of your diet.  These foods are low calorie and full of fiber, vitamins, minerals and antioxidants.  For a well-balanced diet, try to include a fruit or vegetable at each meal and snack. One serving of vegetables is about 1 cup or 2 cups of leafy green vegetables.  One serving of fruit is 1 small whole fruit, 1 cup of sliced fruit, or 1/2 cup dried fruit. Whole grain foods provide your diet with an essential source of fiber and some vitamin and minerals.  They are minimally processed and contain the bran, germ and endosperm of the grain.  1 serving of whole grains is 1 oz or 1/2 cup of grains like rice or pasta.  Using a food scale is another accurate way of measuring pasta or other grains. Examples of whole grain foods include:  quinoa, brown rice, 100% whole wheat bread, millet, barely, oats, or 100% whole wheat pasta. An occasional snack can help make weight loss easier.  This is especially true if a snack will help prevent you from overeating at a meal.  Take caution when deciding to snack.  A snack can be a great tool to get you through an extended period of time between meals (more than four or five hours) or as pre/post workout fuel.    Keep snacks to about 100-200 calories.  Also, try to include lean protein, fruits or vegetables, or whole grains.  The combination of protein and fiber may help...


Включайте таймер каждый раз, когда заходите в социальные сети. Не соперничайте с другими. Вдумчиво выбирайте новости для публикаций. Обдумывайте свои ответы на комментарии. Ограничивайте взаимодействия общением с друзьями и родственниками. Встречайтесь с друзьями в реальной жизни.

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Setting a timer may help you to reduce the amount of time that you spend on social media. Try setting a timer for 15 minutes every time you log onto one of your social media accounts. When the timer goes off, log out of your social media account.  Make sure that you log out of your account completely when you finish a session. This will make it harder for you to sneak a peak at your social media accounts. If you have your login information stored in your browser, you may also want to delete this information from your browser, or turn off this option in your browser's settings. This will make it slightly harder to log back in because you'll have to type in your information manually. You may also consider turning off your notifications. This will prevent you from being tempted to log onto your social media account between sessions. For many people with social media addiction, checking your notifications and browsing your friends' posts can quickly become a competition. You may feel like you're not getting enough likes/favorites or shares, or you may simply feel like what you're doing pales in comparison to what other people are doing. Whatever the case may be, you may benefit from changing how you engage with social media.  Don't compare your photos, posts, or activities to those of other people you know. This includes resisting the urge to compare whose posts are more popular. Instead, use social media networks to interact with your friends and share what you're doing in your life. Feel good knowing that your life is unique and live it to the best of your ability. If you feel tempted to check what someone has posted or to look at how popular someone else's post is, take a step back and do something productive instead. For example, try planning a fun activity for your next day off. Oversharing may be tempting for some people with social media addictions, but it only furthers your problems. In addition to promoting a continuous engagement with social media platforms, oversharing also makes you more vulnerable to...


Включите Bluetooth на iPad. Откройте меню Apple на компьютере. Нажмите Системные настройки. Щелкните по Bluetooth. Активируйте Bluetooth, если он отключен. Коснитесь имени своего iPad. Щелкните по Сопряжение. Коснитесь Сопряжение на iPad, когда появится запрос. На планшете введите код, отображаемый на компьютере. Щелкните по «Bluetooth» на компьютере. Загрузите файл на iPad.

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You can't pair your iPad with a Windows computer over Bluetooth, but you can do this on a Mac in order to retrieve files from your iPad. To do so:  Open Settings  Tap Bluetooth  Tap the white Bluetooth switch Click the Apple logo in the top-left corner of the screen. A drop-down menu will appear. It's in the drop-down menu. You'll find this option in the System Preferences window. Doing so opens the Bluetooth window. Click Turn Bluetooth On on the left side of the window. If you see Turn Bluetooth Off here instead, Bluetooth is already enabled. You should see "Your Name's iPad" appear on the right side of the window. It's to the right of the iPad's name. This will begin pairing your iPad with your Mac computer. For some iPads and Macs, this is all you need to do to pair the iPad and Mac. Depending on your model of iPad, you may not see this option appear. If so, skip this step and the next one. Your Mac may display a code that you'll need to enter on your iPad when prompted to complete the pairing. If you don't see this option, skip this step. It should appear in the upper-right corner of the menu bar. A drop-down menu will appear. If you don't have this option here, click the Apple menu, click System Preferences, click Bluetooth, and check the "Show Bluetooth in menu bar" box. If you need to put a file from your Mac onto your iPad, do the following:  Click  Click Send File to Device  Select a file, then click Send  Select your iPad's name. Click Send  You can find the file that you sent to your iPad in the iCloud Drive section of the Files app.


Включите Bluetooth-клонки. На компьютере откройте меню «Пуск». Щелкните по «Параметры». Щелкните по Устройства. Щелкните по Bluetooth и другие устройства. Включите Bluetooth. Нажмите кнопку сопряжения на корпусе колонок. Щелкните по + Добавить Bluetooth или другое устройство. Щелкните по Bluetooth. Щелкните по имени колонок. Щелкните по Сопряжение.

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Press your speaker's "Power" button to turn it on. The process for turning on a speaker will vary slightly from model to model, so consult your speaker's manual if you can't figure out how to turn it on.  If your speaker needs to be connected to a power source as well, make sure it's plugged in before continuing. You'll also want to make sure that your speaker is as close to your laptop as possible while pairing. Click the Windows logo in the bottom-left corner of the screen. It's in the lower-left side of the Start window. This option is near the top of the Settings page. It's a tab on the left side of the Devices page. Click the "Off" switch below the "Bluetooth" heading near the top of the page to turn on Bluetooth. If you see the word "On" to the right of this switch, Bluetooth is already enabled. This will prompt the speaker to begin searching for a Bluetooth connection to connect to (e.g., your computer). Again, this button's location and appearance will vary from speaker to speaker, so check your manual if you can't find the "Pair" button. This button is at the top of the page. It's the top option in the Add a Device window. You should see your speaker's name appear in the window after a moment. Clicking the speaker's name will select it. Your speaker's name will most likely be a combination of its brand and model number. It's in the lower-right side of the speaker's name card in the window. This will connect your speaker to your computer. You should now be able to play music and other audio from your computer through your speaker.


Включите Kindle. Используйте 5-позиционную клавишу для навигации по библиотеке. Нажмите вправо на 5-позиционной клавише, чтобы отобразить меню опций.

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Go to the Home screen by tapping the home icon. The home icon is black and contains a small, white house on it. You can power on your device by holding down the power button. When looking at the Kindle in a portrait orientation, press and hold the power button for a few seconds. Your Kindle will start up soon after you release this button. Once you find the title you want to remove from your Kindle device, ensure it has been selected by seeing it is underlined. The underline will be a thick, black line. Pressing this button will display an action list. At the bottom of the action list, there will be an option to “Remove from Device.” Using your controller, move down to this option. Once you are sure you wish to archive your book, press the center button to select “Remove from Device”.  Once archived, an item can be recovered. Archiving simply removes the item from your Kindle, but it maintains record of purchase and download.  Restore an archived item by going to the "Archived Items" section of your Kindle screen. Scroll until you find the title you want, then press the center button to download the content again.


Включите PS2 и нажмите на кнопку извлечения лотка. Выключите консоль и отключите ее от розетки. Положите PS2 на ровную, хорошо освещенную поверхность и переверните консоль вверх дном. Открутите винт на лотке. Отделите крышку от зажимов, которые удерживают ее. Завинтите винт в лоток. Переверните консоль и включите ее.

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The DVD tray will slide out, which is the position you’ll want it to be in when you remove its cover. Use the power switch on the back of the unit, as the front switch will close the drive.  Unplug the unit from its power source. The screw you’ll need to remove is located on the bottom of the DVD tray. This screw attaches the cover (which you’ll be removing) to the DVD tray. Using a small Philips-head screwdriver, remove the screw at the lower right corner of the tray. Keep the screw nearby, as you’ll be screwing it back in shortly. The cover is the front of the DVD drive, and it’s held in by two small clips on the left and right edges of the drive. Using a small flathead screwdriver or a pin, gently separate the cover from each clip while pulling the cover toward you. Don’t use too much force or else you’ll break the plastic. But if you do break the plastic, you can repair it with super glue. Use the Phillips head driver to gently reinstall the screw. You’ll need to plug it back into the power source and reconnect it to your television.


Включите PSP. Перейдите к «Настройки» в открывшемся меню. Выберите «Настройки системы». Включите опцию «Перезарядка USB». Включите опцию «Соединение USB». Подключите miniUSB-кабель к PSP. Подключите другой конец USB-кабеля к источнику питания. Дождитесь, когда индикатор питания станет оранжевым. Подождите 6–8 часов.

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If you have some remaining battery power and wish to charge your PSP using a USB cord rather than an AC Adapter, you can do this by adjusting the settings on your PSP.  Even if the proper setting is already turned on, the PSP must be powered on to use USB charging. Note: This method is NOT supported by the first generation PSP models (series 1000).  Games cannot be played while using USB charging. Settings can be accessed by scrolling left from the opening menu. " Scroll down in the “Settings” menu to access the system settings. " This option appears in the System Settings menu and will activate the ability to charge by USB. " This option is located in the same menu just below “USB Charge”. The mini USB outlet is located on the top of your device. The PSP uses a 5 pin Mini-B USB port. Any USB cable that fits this spec will work. You can connect this end of the cable to a computer or an electrical outlet with a USB wall adapter. If you are connecting your mini USB cord to your computer instead of an electrical outlet, then both the laptop and the PSP need to be powered on in order for the charge to take place. The power light will display a blinking green light at first, then turns solid orange, indicating a proper connection. If the light never turns orange, double-check that the AC adapter is plugged in correctly and that the battery pack at the back of the PSP is installed properly. USB charging is slower than using an AC adapter. A longer wait will fully charge your PSP, allowing for longer sessions of use.


Включите PlayStation 3. Выберите профиль и нажмите X. Прокрутите вправо, выберите PlayStation Network, а затем нажмите X. Выберите Вход и нажмите X. Введите адрес электронной почты и пароль. Выберите Войти и нажмите X. Установите флажок у Управление учетной записью и нажмите X. Выберите Управление транзакциями и нажмите X. Выберите Список сервисов и нажмите X. Выберите PlayStation Plus и нажмите X. Выберите подписку PlayStation Plus и нажмите X. Выберите Выключить автоматическое продление и нажмите X. Press X.

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You can do this by pressing the console's "On" switch or by pressing a connected controller's PS button. This will sign you into your PlayStation 3's home page. Depending on your PS3's software version, this option may instead say PSN. This is the top option on the far-right side of the home page options, just left of the "Friends" tab. If the top option here says Account Management, select it, press X, and skip the next three steps. These should be the credentials you use to sign into the PlayStation website. Doing so will log you into the PlayStation Network. This option is where the Sign In option was. It's near the bottom of the list. This option is at the bottom of the Transaction Management list. It's in the list of programs here; you may have to scroll down to find this option. Make sure you select the PlayStation Plus subscription that has a timeframe (e.g., "3 Month") listed next to it. This option is at the bottom of the screen. This will save your changes and prevent your PlayStation Plus membership from renewing once the time you've paid for expires. You can't refund a PlayStation Plus subscription.


Включите PlayStation 3. Выберите профиль и нажмите X. Прокрутите вправо, чтобы выбрать PlayStation Network, и нажмите X. Выберите Войти в сеть и нажмите X. Введите адрес электронной почты и пароль. Выберите Войти в сеть и нажмите X. Убедитесь, что выбрано Управление учетной записью, и нажмите X. Выберите PlayStation Plus под разделом «Управление учетной записью» и нажмите X. Выберите тип подписки и нажмите X. Выберите вариант, который вас устраивает, и нажмите X. Выберите Подписаться и нажмите X. Выберите Принять и продолжить и нажмите X. Выберите Заказ и оплата и нажмите X. Добавьте способ оплаты. Введите платежную информацию. Выберите Подтвердить покупку и нажмите X.

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You can do this by pressing the console's "On" switch or by pressing a connected controller's PS button. This will sign you into your PlayStation 3's home page. Depending on your PS3's software version, this option may instead say PSN. This is the top option on the far-right side of the home page options, just left of the "Friends" tab. If the top option here says Account Management, select it, press X, and skip the next three steps. These should be the credentials you use to sign into the PlayStation website. Doing so will log you into the PlayStation Network. This option is where the Sign In option was. It's a few options below Account Management. You'll see up to four subscription lengths listed here:   12 months - $59.99  3 months - $29.99  1 months - $9.99 You'll also see a 14 days free option if you haven't yet used PlayStation Plus on your profile. This will take you to a confirmation page. It's on the left side of the page, just beneath the number representing the length of time that your PlayStation Plus subscription will span. This will acknowledge that you've read and accepted the terms and conditions of use on this page. Doing so will take you to a payment page, though you'll be redirected to the checkout page if you already have a payment method attached to your account. You can add a credit or debit card, a PayPal account, or a prepaid PSN card by selecting the pertinent option from this menu and pressing X. If you already have a payment method selected, skip to the checkout step. For a card, this will mean entering the card's details and your billing address, while a PayPal account will require you to enter your PayPal email address and password. This will purchase your PlayStation Plus subscription. You can now play games online and download discounted or free games from the PlayStation Store.


Включите PlayStation 3. Подключите к контроллеру зарядный кабель. Другой конец кабеля подключите к PS3. Включите контроллер. Дождитесь, когда светодиоды контроллера перестанут мигать. Отсоедините USB-кабель от контроллера. Зарядите контроллер (если нужно). Перезагрузите контроллер, если он не может подключиться к консоли.

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Press the Power button on the front of the console. When connecting a new controller, the PS3 cannot be in Standby mode. You'll find the charging port for the cable, which is a mini-USB cable, in the front of the controller's housing (between the triggers). The other end of the charging cable should plug into a USB port on the front of the PS3. Depending on your PlayStation model, you'll find either two or four USB ports here. Press the PlayStation button in the middle of the controller. The lights on the front end of the controller will begin blinking. Once a single light is on and not blinking, your controller is synced with the PS3. The light that is on indicates which controller you are using (P1, P2, etc.). Your controller should now be connected to the PS3 wirelessly. Wireless functionality is only available on official Sony DualShock 3 controllers. On unofficial controllers, you'll need to leave the cable plugged in. If your controller turns off after unplugging it, it may be out of charge. Keep it plugged in for a few hours with the PS3 on to charge the battery. If you still can't get your controller to sync with the PS3, you may need to reset it. To do so:  Turn over the controller and locate the Reset button. You can find it along the top of the backside, near the L2 button. Use a bent paperclip to press and hold the Reset button. You should be able to feel it click. Hold the Reset button for at least two seconds, then remove the paperclip. Try connecting and syncing the controller again.


Включите RLC-метр и дождитесь, пока он запустится. Выставьте на RLC-метре «L», то есть функцию измерения индуктивности. Выставьте на приборе 100 кГц и 1 вольт. Подключите к RLC-метру провода. Посмотрите, какое значение индуктивности высветилось на дисплее.

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A basic LCR meter is very similar to a multimeter normally used to measure things like voltage and current. Most meters are handheld with a readout screen that will display 0 after you press the power button. If it doesn’t display 0, press the reset button to set the meter at 0.  There are also larger electronic machines that make the testing process even easier than normal. They often have room for you to plug in the inductor coil for a more accurate result. Multimeters cannot be used to measure inductance. They don’t have the ability, but fortunately, inexpensive handheld LCR meters are available online. An LCR meter can take several measurements, which will be listed on the dial. L means inductance, so it is the one you need. For handheld meters, turn the dial to point to the L. If you’re using an electronic device, press the buttons on the screen to set the machine to L. LCR meters have multiple settings, so make sure you’re using the correct one. The C setting is for capacitance and the R is for resistance. LCR meters generally offer several different test settings. The lowest inductance test is usually something like 200 uH. If you’re setting a tabletop meter, 100 kHz at 1 volt is perfect for most devices. Using the wrong setting makes the test more inaccurate. Most LCR meters are meant to test at a low current, but you should still avoid making the current stronger than what the inductor coil can handle. The meter will have a black and red lead just like a multimeter. The red lead fits in the plug marked as positive, while the black one fits in the plug marked as negative. Touch the leads to the terminal ends of the device you are testing to begin sending a current through it. Some LCR meters have a slot where you can plug in testing objects like capacitors and coils. Fit the device’s terminals into the sockets to test it. LCR devices perform inductance tests almost instantaneously. You should notice the readout on the screen change right away. It will show you a number in microhenries (uH). Once you...


Включите Wi-Fi и Bluetooth на устройстве iOS. Нажмите и удерживайте ползунки подключения. Нажмите «AirDrop», чтобы выбрать параметр конфиденциальности. Откройте папку AirDrop на компьютере Mac. Откройте элемент, который нужно передать. Нажмите «Поделиться». Коснитесь имени человека, с которым хотите поделиться файлом через AirDrop. Подождите, пока другой человек примет ваш файл.

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You will need both turned on in order to use AirDrop.  You can quickly access these options by swiping up from the bottom of the screen to open the Control Center. Tap the Wi-Fi and Bluetooth buttons to turn them on. If you're transferring between an iOS device and a Mac, the Mac's Bluetooth and Wi-Fi must be enabled as well. This is the toggle with Wi-Fi, cellular, Airplane Mode, and Bluetooth.  This will open up a bunch of other toggles, including personal hotspots and AirDrop. There are three settings for AirDrop when you tap the button:  Off - This turns AirDrop back off. Contacts Only - Only people that you've added to your contacts can see your device for AirDrop. You will need an Apple ID account in order for this to work. Everyone - Any nearby iOS device can find your device for AirDrop. If you're transferring a file to your Mac computer, open a Finder window and select the AirDrop option in the left menu. This will allow you to receive files on the Mac. Find the item that you want to share using its regular app. For example, to share a photo with AirDrop, open it in the Photos app first. This looks like a square with an arrow coming out the top. All nearby users who are using AirDrop will appear at the top of the Share panel. Tap a person's photo to send the file to them. You can use AirDrop to quickly share files, photos, or URLs with friends and contacts that are nearby. The other person will need to accept the file before it download to their device.


Включите Wi-Fi на ваших других устройства. Выберите имя мобильной точки доступа из списка сетей. Введите пароль. Проверьте подключение.

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The Wi-Fi icon is usually the first icon in the Notification drop-down panel of your home screen. Depending on the device you are using, go to the list of networks available and just choose the name of the mobile hotspot. If the network requires a password, simply type it in and hit enter. You should be able to connect to the Internet. Open your preferred browser and enter any website. If it loads, the connection is successful.


Включите Xbox One. Откройте меню «Приложения». Установите приложение Video.

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Locate the power button and press to turn on the console. You can find this on the "Start" screen. Select the Xbox Video App. Select "Install."


Включите Xbox One. Следуйте инструкциям, указанным на экране. Выберите язык. Укажите свою страну. Выберите параметры сети. Скачайте обновления для консоли.

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You can turn on your unit by using your wired controller. Simply hold down the Home button on your Xbox One controller to power on both your unit and controller at the same time.  You can also touch the front panel of the Xbox One (where its logo is) to power on the unit. If you are using a wireless controller, make sure you put in batteries first to power on your controller. The Kinect sensor can also be used to turn on your console except during initial setup. You can normally turn on your Xbox One via the Kinect sensor by saying “Xbox On” within your Kinect sensor’s range. The first thing you’ll see on-screen is the Xbox One logo with a green background. Wait for it to process a bit and it will eventually give you initial setup instructions. The first instruction is for you to press A to proceed. It gives you that instruction by showing an Xbox One controller on-screen. Then Xbox One greets you for the first time. There are a lot of languages available to choose from including English, Deutsch, Español, and more when you scroll down the options. Select your preferred language then press A. You will notice that Xbox One on-screen texts automatically translate to the language currently selected as a preview. Depending on your selected language, Xbox One will now give you options to select what country you live in. You can either choose your wired connection or WiFi (wireless) connection. It is best to choose the wired connection for stability.  In choosing wireless, you may have to provide your router password for access. If Xbox One for some reason fails to discover your router, you can press Y on your controller to refresh scanning. Since this is initial setup, you will need to update your Xbox One. This is almost guaranteed for initial setup, regardless of the unit. You need to be connected to the Internet to download the update which is around 500 MB in size. Your unit will automatically reset after the update.


Включите iPad. Скачайте iBooks. Запустите iBooks (если вы нашли это приложение на своем планшете). Найдите нужные книги. Скачайте книгу. Найдите книгу в приложении iBooks. Читайте книги.

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Once your device is ready for use, look for an app called iBooks. It comes standard with most iPads, and is easily recognizable by the book icon on it. You might have to swipe through a few pages on your device before finding the iBooks app. If you can't find the app on your iPad, you'll have to download it through the App Store. To do so, simply tap on the App Store application. Then, enter iBooks in the search bar. Once the results come up, tap on the small, rectangular GET button next to the app.  If the iBooks app is already on your tablet, but you weren't able to locate it, the App Store will tell you. If you already have the app, you'll see only one option: to Open iBooks. Tap on it to launch iBooks. If you were able to find iBooks on your tablet, tap the app to open iBooks. Once you're on the Books screen, you'll see a few Apple book categories: Favorites, Bestsellers, Popular On iBooks, Books Made Into Movies, and more. If you don't have a particular book in mind, it's always a good idea to browse through the book offerings. You might come across something you like. Look to the upper right hand corner of your iBooks screen, and locate the search bar. Type in the title of your desired book, or just the author. Once you've found the book you were looking for through the search option, tap on the small rectangle next to the e-book icon in order to download it. Your iPad will ask you to Sign In To iTunes with your iTunes password. Enter your password, then tap on OK.  If the book can be downloaded for free, the small rectangle will read GET. If the book must be purchased, it'll say the price inside of the small rectangle. Once you've completed the download process, look to the lower left hand side of your iBooks screen. The farthest left options will say My Books. Tap on it to view your downloaded book(s). Simply tap on the book of your choice, and iBooks will launch it. To turn the pages, simply swipe your finger from the right to the left of your device screen.


Включите iTunes. Нажмите на «Библиотеку». Найдите аудиокниги, которые вы хотите импортировать. Выберите аудиокниги. Импортируйте аудиокниги.

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Do this by double-clicking its icon on your desktop. If you don’t have iTunes yet, you can get it here: https://www.apple.com/itunes/download/. ” This will display all the digital content available on your iTunes. Using the file explorer on your computer, navigate to the folder where the audiobooks you want to import are located. If you want to select just one file, click on the file to highlight it. If you want to select more than one file, press Ctrl (for Windows) or Cmd (for Mac) while clicking on each audiobook you want to import. To do this, drag and drop the highlighted files into the iTunes window. iTunes will start importing the tracks and adding it into your iTunes library for you to organize.


Включите Линзы, чтобы получить возможность менять лица. Коснитесь желтой Линзы, чтобы заменить свое лицо лицом другого человека, который находится поблизости. Сделайте так, чтобы ваше лицо и лицо другого человека находились на одном уровне. Коснитесь фиолетовой Линзы, чтобы заменить свое лицо картинкой, которая хранится на устройстве. Коснитесь лица, на которое хотите поменять свое.

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The Lenses feature in Snapchat offers two different face swap options: You can swap faces with someone else in the same frame, or you can swap faces with pictures stored on your device. To activate Lenses, press and hold on a face in the Snapchat camera frame. After a moment, the Lenses will appear at the bottom of the screen. This Lens can be found towards the end of the list and has two smiley faces on it. When you select the yellow face swap Lens, you'll see an overlay of two smiley faces appear on the screen. Line up both of your faces and Snapchat will swap them. Your face will appear on your friend's body and vice versa! This Lens can be found towards the end of the list and has a smiley face and a camera for the button. When you select it, Snapchat will scan the photos on your device and find pictures with faces that can be swapped. Snapchat will scan your photos and find pictures that have faces. You won't be selecting the image itself, just the face that is detected by Snapchat. This feature overlays a face from one of your photos onto your body in real time - it's sort of like creating your own custom lens in real-time!


Включите автоматические ответы. Настройте свои ответы. Отключите функцию автоматических ответов.

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Select an Exchange folder. Select the folder from your message store. You must have an Exchange folder selected in order to see the Automatic Replies option. Open the Automatic Replies (Out of Office) menu. You can find this by clicking the File tab and then selecting the Info tab. In the Automatic Replies menu, check the box labeled Send Automatic Replies. You can adjust the time that the assistant is active by checking the box and setting the time and date range. If you set a date range for your automatic replies, the assistant will end automatically when the date range is over. If you didn’t set a range, it will continue until you open the Automatic Replies menu and select “Do not send automatic replies.”


Включите адаптер Bluetooth и переведите его в режим сопряжения. Откройте меню «Пуск». Нажмите «Параметры». Щелкните по Устройства. Щелкните по Добавить Bluetooth или другое устройство. Щелкните по Bluetooth. Выберите устройство. Щелкните по Подключить.

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Press the "On" switch for your Bluetooth item, then press the Bluetooth button to place the item in pairing mode. In some cases, turning on your Bluetooth item will automatically place it in pairing mode. Click the Windows logo in the bottom-left corner of the screen. Click the gear-shaped Settings icon in the lower-left side of the Start menu. It's at the top of the Settings window. This is at the top of the Devices window. A pop-up menu will appear. If you don't see this option, make sure you're on the right tab by clicking Bluetooth & other devices in the left-hand section of the window. It's in the pop-up menu. Your computer will begin searching for Bluetooth items that are in pairing mode. Click the name of the item that you want to pair with your computer. If you don't see your item's name, try placing it in pairing mode again. It's in the bottom-right corner of the selection around the item you want to pair. Doing so will prompt the item to connect to your computer via Bluetooth. It may take up to 30 seconds for your item to pair with your computer.


Включите беспроводной адаптер при помощи клавиатуры. Нажмите «Пуск» и в строке поиска введите «Устранение неполадок» (без кавычек). Нажмите «Подключение к интернету». Нажмите «Дополнительно». Запустите мастер устранения неполадок, следуя инструкциям на экране.

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Most laptops have a key or switch that can be used to toggle the wireless adapter on or off. The key will have a logo of an antenna with radio waves coming out of each side, or it may have an image of an airplane to signify Airplane Mode. Tap this key to toggle your wireless adapter on and off.  On many laptops, the key is shared with one of the F keys, usually F3, F10, or F12. You'll need to use the Fn key to activate it. If your laptop uses a switch, it may be along the front edge of the laptop, or along the top row of buttons above the keyboard. Select "Troubleshooting" from the list of search results. This will open the internet connection troubleshooter. Select "Run as administrator" so that the troubleshooter can perform more advanced tasks. Make sure "Apply repairs automatically" is checked. Windows will begin checking your hardware and software configurations to see if it can find the problem with your connection. If your wireless adapter has been disabled, it will attempt to re-enable it for you automatically.


Включите беспроводные наушники. Щелкните по значку Bluetooth. Переключите беспроводные наушники в режим сопряжения. Щелкните по Подключиться.

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Make sure your wireless headphones have plenty of battery life. The bluetooth icon is located towards the right side of the menu bar at the top. Most wireless headphones have a button, or combination of buttons as you can press and hold to put your wireless headphones in pairing mode.  Consult the user's manual for your wireless headphones to see how you put your brand of wireless headphones in pairing mode.    When your Mac discovers your wireless headphones, they will appear in the list of Bluetooth devices on your Mac. When you see the wireless headphones appear in the list of Bluetooth devices, click "Connect" across from the headphones.  Once they are successfully paired with your Mac, you can starting using them with your Mac.


Включите в вашу диету полезные продукты. Ограничьте потребление обработанных продуктов. Подключите семью/соседей. Очистите вашу кухню. Отправьтесь за покупками. Питайтесь часто и понемногу. Пейте воду. Единственный способ знать, что вы следуете диете – записывать все, что вы едите или пьете.

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Good foods you may want to consider adding or substituting into your diet are as follow:   Good protein sources include skinless chicken breast, ground turkey, bison, egg whites, Greek yogurt, and tofu. Good fat sources include almonds, peanuts, flax seeds, chia seeds, fish, egg yolks, and olive oil. Good carbohydrate sources include unprocessed carbohydrates such as sweet potatoes, brown rice, fruit, oatmeal, bran, wheat germ, Bulgarian wheat, beans, and vegetables. Highly processed foods include bread, pastries, pasta, fast food, and frozen prepared meals. The reason for avoiding processed food is threefold:   First, processed food is usually high in calories and low in nutrients. Second, processed carbohydrates usually have high glycemic indexes, which means they cause insulin spikes that can promote weight gain - not what you want when trying to lose body fat. Third, processed food usually does not contain much fiber, which can leave you feeling hungry. It helps to diet with the people you live with. It is easier to eat clean if you are not surrounded by temptation and bad influences. Try to enlist family and roommates to join your diet. Do yourself a favor and throw out any junk food in your house. It is easier to stay on your diet if tempting junk food is not in easy reach. Go to the store and stock up on the food you need for your diet, lean proteins, vegetables and complex carbohydrates. Spread your calories out throughout the day. Consider eating 5-6 small meals a day instead of just three. Also make sure to eat breakfast when you first wake up. Drink water with and between meals. This will help you feel fuller while dieting. The only way to make this diet work is to follow it. The only way you know you are following this diet, is if you record everything you eat or drink. This includes recording accurate portion sizes.  Do not estimate portion sizes; use measuring cups/spoons, or better yet weight everything.