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Each pasta shell should be a bit bigger than the palm of your hand. Just place the shells in boiling water and cook them over medium heat until they're firm but not too hard. Read the instructions on the package to see exactly how long they should be cooked. Drain and separate the shells when they're cooked.  In a large mixing bowl, add 3 cups (710 g.) of ricotta cheese, 1.5 cups (360 g.) of Parmesan cheese, 1/2 diced shallot, 2 tbsp. of chopped parsley, 4 chopped basil leaves, 1/2 minced garlic clove, and one generous squeeze of lemon juice. Salt and pepper to taste and begin to mix the ingredients together.  If the stuffing seems too dry, add 1/4 cup (60 ml) of cream and 1 to 2 tbsp. of olive oil to moisten it. Stir until the ingredients are incorporated. Pack them tightly. Hold each pasta shell by its edges and press them gently to open them up. Scoop in a generous portion of stuffing and squeeze the shell closed. Place the shell in an oven safe dish and repeat this process until all 15 shells are stuffed tightly. Pour 1.5 cups (360 ml) of marinara sauce over all the shells. Make sure to cover the edges because they can dry out easily. Be generous with the marinara sauce. Cover the marinara and shells with 1 cup (120 g.) of fresh mozzarella. Tear the mozzarella instead of grating it to allow the cheese to melt freely over the shells. Drizzle a small amount of olive oil on top to help with moisture. Bake them until the cheese is melted and golden brown. When they're done, remove them from the oven and let them harden and cool for a few minutes. Serve these tasty shells as a main course or serve them with a side of chicken or beef.

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

Приготовьте ракушки аль денте. Разогрейте духовку до 175 º C. Сделайте начинку из сыра. Начините каждую ракушку. Добавьте маринара и моцареллу. Запекайте ракушки в духовке в течение 20-30 минут. Подавайте.


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Each person is different; therefore, you should discuss the different methods for treating LA with your doctor. He or she can help you determine what’s best for you. If you are not symptomatic, or if you have never had a blood clot in the past, you may not need any medical treatment. This therapy involves taking blood thinning medications such as warfarin, heparin, or low-dose aspirin, which help prevent blood clots. They work by inhibiting the production of vitamin K (responsible for blood clotting) in the liver. This increases the time the blood takes to clot. During this therapy, the level of anticoagulant in your blood will be monitored to determine how much, and for how long you need to continue the therapy. Some people only need to take medication for a few months, while others may have to manage the anticoagulants for their entire life.  If LA is still present after the initial therapy, the therapy is usually continued for at least three additional months before the next testing is done. If the result of the second post-therapy testing shows that the patient's blood no longer contains lupus anticoagulants, the therapy is discontinued. Steroids work by reducing the activity of the immune system. The immune system creates the lupus anticoagulant antibodies, and steroids can be used to suppress their production. If the activity of the immune system is suppressed or reduced, then the level of lupus anticoagulant antibodies will also decrease. Examples of steroids include cortisone, prednisone and methylprednisolone. Plasmapheresis is a process in which the liquid part of the blood, also known as plasma, which contains the lupus anticoagulant antibodies, is separated from the cells. A machine removes the affected plasma and replaces it with good plasma, or a plasma substitute that does not contain the antibodies. This is also known as plasma exchange.

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

Обсудите курс лечения со своим врачом. Рассмотрите вариант прохождения антикоагулянтной терапии, чтобы снизить влияние антител. Поговорите с врачом о приеме стероидов, чтобы снизить уровень антител. Подумайте о прохождении плазмафереза.


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Each player can redeem his armies in whatever unit s/he wants (infantry, cavalry, or artillery), provided they all add up to the same number of armies. So if a player gets seven armies at the beginning of his turn, he can redeem them by getting either seven infantry pieces or by getting one cavalry piece and two infantry pieces (which add up to seven). At the beginning of each turn, players receive more armies.  The number of armies is determined by:  The number of territories you own. For every three countries, the player gets one army. For example, if you had 11 countries, you would receive 3 armies; if you had 22 countries, you would receive 7 armies. Turning in cards. Cards can be turned in when you have a three of a kind (e.g. all three cards have artillery pictures) or all three types of armies (soldier, cavalry, artillery). For the first set of cards you turn in, you receive 4 armies; 6 for the second; 8 for the third; 10 for the fourth; 12 for the fifth; 15 for the sixth; and for every additional set thereafter, 5 more armies than the previous set turned in. If you have 5 or more Risk cards at the beginning of a turn, you must turn at least one set of them in. Owning all the territories of a continent. For each continent that you completely dominate (no other enemy armies are present), you receive reinforcements. You receive 3 armies for Africa, 7 armies for Asia, 2 armies for Australia, 5 armies for Europe, 5 armies for North America and 2 armies for South America.  Note: if the amount of armies you would receive at the beginning of your turn is less than three, round up to three. You may place the armies you received at the beginning of your turn wherever you have an army presence, in whatever proportion. If you wish, you can place one army in each of your territories; or you can place all of your armies in one territory. The choice is up to you. If, during the beginning of your turn, you turned in a set of cards with a territory that you owned, you receive two extra infantrymen. You must place...

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

Выберите вид армии. Получайте новые подкрепления в начале каждого хода. Разместите войска.


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Each trail begins with a trailhead--a sign that generally states the name of the trail and the distance to the end (or how long the loop is.) Other trailhead, like those in national parks, will have a map of all of the other trails your trail connects to, as well as different things to look out for while hiking. If you cannot find a trailhead, you may not be at the right location. Ask someone for directions. Other trails might not have a trailhead--this fact will be specified in your trail guide. When you are out hiking, you will inevitably come across a fork in the road. Follow the trail markers that say your trail’s name. If there are no markers available (which is relatively rare) consult your map and look for cairns. Cairns are stacks of rocks that rangers make to show hikers the correct path to take. You may see small trails branching off from your trail. Do not follow these--often they are simply deer and other forest creature paths that will lead you into uncharted territory. Park rangers and trail maintenance people generally block off these sort of faux-trails by dragging fallen tree branches across the path. If you see a sign that says “Stay on the trail” you should--you guessed it--stay on the trail. It is more than likely that that sign is there because there is revegetation happening in the area. When too many people walk in areas other than the path, they can do serious damage to the vegetation. You will also most likely see a sign that says do not feed wild animals. This is really good advice, as feeding wild animals can hurt both you and the animals. Do not feed wild animals--no matter how cute they look. Hiking is not a race, but rather an activity that you can do at your own speed. Don’t be afraid to slow down if you are feeling tired. Drink water throughout your hike and sit down for a rest whenever you feel the need to do so. Be aware that when you are hiking, you are passing through the home of many different creatures--from the smallest bugs, to the biggest bears. Do not ever try to...

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

Начните с отправной точки. Обращайте внимание на путевые указатели. Выполняйте требования знаков. Отдыхайте и пейте. Смотрите под ноги. Уносите только фотографии, оставляйте только следы.


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Earlier in your cat’s life, you may have limited the amount of tasty morsels your cat ate so that she could maintain a healthy diet. Now that she is near the end of her life, why not indulge her a bit more? Spoil your cat with some tuna, such as tuna flakes or even tuna juice poured on top of her food.  Meat-based baby food,, such as turkey, is another type of tasty food to feed your dying cat. Since onions are toxic to cats, make sure the baby food does not contain any onion powder.  Gourmet cat food is another tasty food option for your cat.  Whichever tasty food you give her, make sure that it has a strong and appealing smell. Your cat probably won’t have a big appetite in her final days, but giving her food that is very aromatic may encourage her to eat at least a little bit. Not only may your cat be losing her appetite when she is dying, but she may also no longer have the physical ability to chew her food adequately. Therefore, you will need to make her food easier to eat. For dry food, you can soften it by soaking it in some water or mashing it.  Other than mashing dry food, you can grind it up in a blender. If you are feeding your cat baby food, you can mix it with some water to make it even softer. Warming up your cat’s food can make it easier and more appealing for her to eat.  Talk with your veterinarian if you are unsure what types of foods your cat can eat, and would want to eat, at the end of her life. Your cat, in her final stages of life, may not want to drink as much water as she used to. In addition, her body’s ‘thirst’ signal may not be working very well, so she may not even realize that she needs to hydrate herself. Keeping your dying cat well hydrated is key to keeping her comfortable.  Her water should be lukewarm instead of cold. If your cat is too weak or in too much pain to drink out of her water bowl, you will have to help her by gently supporting her head upright. She may not want to open her mouth willingly to drink the water, so you may have to give her water using a medicine...

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

Кормите кота вкусной едой. Сделайте пищу кота более удобной для поедания. Предоставьте коту свежую воду.


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Early detection of breast cancer is vital. If you possess any high risk factors, be sure to perform regular BSEs. Seek a mammogram if you feel any lumps or are high risk and over age forty. Women are more likely than men to get breast cancer. Additionally, if you have had close relatives (e.g. mother, sister) with breast cancer, your chance of having breast cancer increases. There also are inherited gene mutations that predispose one to have a higher risk of breast cancer. These gene mutations are BRCA1 and BRCA2. Five to ten percent of breast cancer cases result from gene mutations.  In the United States, white women are most at risk of getting breast cancer.  Some ethnic groups are more prone to mutated BRCA genes. These include people of Norwegian, Icelandic, Dutch, and Ashkenazi Jewish descent. There are many traits of your health history that can impact your risk profile for breast cancer. Women who have had breast cancer in one breast are more likely to get it again. People who have undergone radiation to their chest area as a young child also carry a higher risk. Additionally, other medical facts, like your first period occurring at age 11 or younger, can increase risk. Starting menopause later than average is also a red flag. Taking hormonal therapy after starting menopause increases risk as does never having been pregnant. Obese people have a higher chance of getting breast cancer.  Women who consume three alcoholic beverages per week also are fifteen percent more likely to get breast cancer.Smokers and particularly women who started smoking prior to the birth of their first child also have an increased risk for breast cancer.

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

Осознайте важность факторов риска. Будьте в курсе генетической предрасположенности. Поймите влияние истории болезни. Влияние образа жизни на риск развития рака.


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Easter has always been celebrated near the date of the Jewish Passover, but the exact method of determining the date on which to celebrate Easter has changed slightly over the centuries.  Easter is a celebration of Christ's return from the dead after His crucifixion. In the Bible, Jesus rose from the dead on the first Sunday following the Jewish Passover. Passover begins on the fifteenth day of the month of Nisan in the Hebrew calendar. This roughly corresponds to the first full moon after the March equinox, but the Hebrew calendar is not based on the cycles of the moon, so the timing is not exact. Since the date of Passover needed to be announced each year by Jewish officials, early Christian leaders simplified the date of Easter by scheduling it consistently for the Sunday after the full moon. This happened in 325 CE and was an official declaration of the Council of Nicaea.  The practice of using the moon and equinox as a dating system actually has ties to pagan practices, though. Religious dates were never previously established using astronomical events in the Jewish tradition from which most of Christian tradition arose. The practice of doing so was pagan in nature, but early Christians adopted it for the sake of simplifying their own dating system. Most Western churches (Roman Catholics and most Protestants) follow the standard calendar, also known as the Gregorian calendar. Some Orthodox Christian churches still use the Julian calendar to determine the date of Easter.  The Gregorian calendar was created when scientists discovered that the Julian calendar was too long. The dates of both calendars are similar, but slightly different. The Gregorian calendar is more accurately aligned to the equinox. According to either calendar, Easter will always fall between March 22 and April 25. This time frame does not occur over the same set of days for both calendars, though. If you are observing the Gregorian calendar like most do, the Easter time frame in the Julian calendar would actually run from April 3 to May...

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

Разберитесь в истории. Обратите внимание на различие между григорианским и юлианским календарем. Помните о временных рамках. Следите за возможными реформами.


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Eat 500 calories above your BMR + any extra calories you burn during the day. If you eat too much you'll gain fat as well as muscle. You'll want to look as lean as possible. You'll want to eat 1 gram of protein per lean body mass each day. To find out what your body mass is, get a body fat measurement. Let's say your body fat percentage is 10%. That means you have 90% lean body mass. If you weigh 150 lbs that is 150 x .90 = 135 lbs of lean body mass, so you should eat 135 grams of protein every day. Carbohydrates have gotten a bad rap in recent years. Tons of fad diets proclaim their inherent ghoulishness and treat them like the boogeyman. In fact, carbohydrates are the building blocks of fuel for your body, and complex carbohydrates in particular can be good for your body, as they are metabolized a lot less quickly than simple carbohydrates. Stick mostly to healthy carbs, such as legumes, veggies, fruits, and whole grains. Stay away from less healthy carbs, such as processed foods, white breads, sugars, and fried foods. Like carbs, fats have been excoriated in recent years. The key is understanding what fats to put into your body. Whereas saturated fats — coming from chips and candy bars — and trans fats — coming from frozen or "fast" foods — aren't good for you, unsaturated fats and fatty acids are actually healthy when consumed in moderation.  Examples of unsaturated fats include: nuts, vegetable oils, olive oil, avocado Examples of fatty acids include: soybean oils, fish (mackerel, sardines, salmon, etc.), flaxseed, walnuts Find out your calorie requirements and estimate how many calories you burn during a day. Then shoot to exceed that calorie threshold in order to build muscle. Instead of eating one or two big meals during the day, try five or six smaller meals which include pre- and post-workout snacks. Sleep is not only essential for feeling relaxed and ready to hit the day in the morning — it's also essential for helping your body's muscles grow. Researchers have found that during high-quality REM...

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

Диета. Отличайте хорошие углеводы от плохих. Добавьте в свой рацион жир. Чаще питайтесь, вместо одного или двух раз в день. Больше спите. Не перетренируйтесь.


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Eating a morning meal each day is important for your entire family's health.  Eating breakfast has been linked with a variety of health benefits including healthy weight management, improved concentration and alertness and a more balanced mood.  Getting your kids to eat breakfast regularly may also help them manage their weight and keep this healthy habit of eating a morning meal into adulthood.  Breakfast doesn't have to be anything special.  It could be a meal you sit down together to eat every morning, or something you grab and eat on the way to work and school. Family friendly breakfasts include:  1 whole grain waffle with peanut butter and banana slices, or "egg in a hole" using 1 slice whole wheat bread, 1 egg and some shredded cheese or a fruit and yogurt parfait with low-fat granola. Packing lunch for both parents and kid's can help everyone improve their diet and eat healthier.  Packing lunches for adults can help save money and improve overall nutrition. Many times options at schools are not as healthy as parents would like.  Even if your child's school offers healthier options, it may be tempting for kids to choose their favorite more processed foods when they are in charge of making their own choices.  To save time, pack lunches at night.  That way, everyone's meals are ready to grab and go in the morning. Examples of family friendly packed lunches include:  whole wheat wrap with lean deli meat and cheese with a small piece of fruit and baby carrots or make your own bento box with nuts, cubed cheese, fruit and raw veggies. Numerous studies have shown that all members of the family benefit when they eat together as often as possible.  Even with everyone's busy schedules, try to aim for at least 3-4 days a week where the family sits down and eats together.  Studies have shown that eating together helps improve children's vocabulary and reading skills, children will eat more fruits and vegetables, and will lower the risk of unhealthy behaviors in teens (like binge drinking or smoking).  Make a rule...

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

Завтракайте. Берите с собой обед. Ужинайте вместе как можно чаще. Ешьте питательные и полезные сладости.


First, read the English article below.

Eating poorly can make it hard for your brain to work, because it won't have the tools it needs. The same goes for sleep. Scientists now think that when we sleep, our brains clean out toxins and other dangerous materials that keep us from being able to think clearly. Get your 8 hours of sleep (or however much leaves your body feeling refreshed for the entire day) and eat a healthy, balanced diet. Skip out on junk food, sugar, and too much fat. You should eat fruits, vegetables (kale and spinach are good), and healthy protein sources like fish and nuts. Keep all of your work organized in folders and binders and keep a calendar of due dates. Staying organized like this will help keep you from forgetting assignments and tests. It will also help you schedule in study time and relaxation time, in a way that you can create a healthy balance. Staying organized extends to your work space as well. You should keep extras off of your desk that might cause distractions. When you study, start by evaluating what you do know. You can set aside the information you do know for last minute review. Just make sure that you really are comfortable with the material and do set aside at least a little review time before going in for a test. Once you've set this aside, you can focus on conquering the information that you don't know or aren't comfortable with. When you know you have a test coming up, you'll need to really buckle down and devote extra time and focus to making sure you understand the material. Talk to your teacher for some extra, pointed advice on how to prepare for your test. You should at least ask them about the format that you can expect, as well as how it will be graded.  Study for tests in the testing room. Visual learners especially will benefit from this technique. Your brain will associate the visuals in the room with the studying you did and the information you learned, making it easier to recall. Some studies have argued, however, that moving around to different rooms can help you remember information better....

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

Высыпайтесь и правильно питайтесь. Будьте организованны. Начните с известной вам информации. Подготовьтесь к экзамену (контрольной работе, тесту). Распределяйте время правильно.


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Editing is one of the most underrated art forms in cinema, but that is almost by design. The best editors are invisible, making their cuts and changes  perfectly. As a result, the audience, never has to think about editing. The footage just flows together. When you start editing your movie, make sure you know what the story, point, or thesis of your film is. All of your editing needs to service this idea. Editing version of paint and brushes is the "cut," which is simply when you transition from one shot to another. This is how films tell stories -- the images cut from one to the other, and each cut shows the audience a slight change or progression, like "she enters the building," or "he is talking now." They can be simple or symbolic, such as Stanley Kubrick's famous cut from a tossed bone to a space station in 2001: A Space Odyssey. Knowing how to use cuts to tell your story is vital to film editing.   Hard Cut-- a cut to another angle or shot with no transitions. This is the most common cut in film.  Smash Cut- An abrupt shift to completely different scene/image. This calls attention to the cut, often signalling a surprise or big shift in the story.  Jump Cut-- An abrupt cut made within the same scene, usually to a slightly different angle. Though uncommon, they show confusion or the passing of time.  J-Cut-- Cutting to the audio of the next shot, but not the video. This is a great way to link two scenes thematically, or provide narration.  L-Cut-- Cutting to the video of the next shot, but still playing the audio from the old scene. This is a great way to show a character talking about something, like a promise, then doing it (or breaking it).  Action Cut-- A cut in the middle of some movement. For example, showing a door opening on one room then cutting as it opens to a shot of the same door opening from the other side.  Superimposition: When two different videos layer on top of each other, implying that they are connected and intertwined. This is often used in transitions, too.   Matching Shots: When...

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

Смонтируйте фильм так, чтобы он получится цельным, а не фрагментарным. Научитесь переходить от кадра к кадру. Подумайте о темпе сцен. Поработайте над цветом. Посмотрите фильм с друзьями и попросите их высказать свое мнение.


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Eight wooden clothespins will make one snowflake ornament. Carefully separate each clothespin, removing the metal springs. Take some hot glue or wood glue and stick the flat sides of each clothespin together. Take a piece of ribbon, fold it in half, and insert both ends between  two of the wooden pieces before you glue them. This will allow you to hang the ornament later. Assemble the snowflake as follows:  Take two of the glued-together pieces and align the flattened edges at the top to form a right-angle. Attach two more pieces to form an X shape. Take the remaining four glued-together pieces and stick one in between each right angle. You should now have a snowflake. Paint the snowflake using white or gold spray paint. Paint with a slight, glittery shimmer can look very nice. Stick sequins or jewels onto the ornament as you see fit.

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

Возьмите восемь деревянных прищепок. Склейте две половинки прищепки. Сделайте снежинку. Раскрасьте снежинку.


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Either press the "On" button in the front of the console, or press the PS button on a connected controller. You'll need to turn on the controller either way. This will log you into your PlayStation 4. This opens the toolbar. It's on the far-right side of the PlayStation 4 row of tabs. This option is at the top of the page. This will likely be the top option in this menu. If the top option here says Account Information, 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. It's near the top of the page. This option is near the bottom of the screen. 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.

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

Включите консоль. Выберите свой профиль и нажмите X. Прокрутить вверх. Прокрутите вправо, выберите Настройки и нажмите X. Выберите Управление учетной записью и нажмите X. Выберите Вход и нажмите X. Введите адрес электронной почты и пароль. Выберите Войти и нажмите X. Выберите Данные учетной записи и нажмите X. Выберите Подписки PlayStation и нажмите X. Выберите подписку PlayStation Plus и нажмите X. Выберите Выключить автоматическое продление и нажмите X. Нажмите X.


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Electrician jobs usually are categorized as either industrial, commercial or residential. Some states require specific licensing for each category, but Kentucky does not. Electricians who focus on construction install electrical systems in home, businesses and factories. Electricians who focus on maintenance repair electrical equipment and upgrade existing systems. Electricians may follow different career paths, depending on their job training and preparation. Possible electrician jobs include apprentice, journeyman, electrician, foreman, supervisor, project manager, estimator, purchasing agent, electrical inspector, electrical sales manager or electrical contractor. An apprentice job in Kentucky requires the minimum education and state licensing requirements, while an electrical contractor position typically requires advanced training.

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

Оцените различные категории профессии электрика. Определитесь, хотите ли вы строит электрические конструкции или их обслуживать. Подумайте, какую именно работу электрика вы хотели бы делать.


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Eliminate the time between bacon retrieval (huzzah!) and the check-out counter. You don't want it to warm up under your pile of Captain Crunch and Miracle Whip. When you get home, promptly place the package of bacon in the refrigerator. Store the bacon at 40ºF/4.4ºC or lower. If you have a cold storage bag, make use of it! Keep it cool on the journey home. Your bacon deserves an honorable last few days, does it not? Nowadays if something doesn't come with at least four ingredients that have seven syllables, it's something to write home about. Luckily, healthier trends are picking up -- so if you have an extra dollar to spend, go for bacon with a list of ingredients you're confident in pronouncing. Aim for four or so ingredients -- pork, water, salt, and brown sugar. That other stuff is the basics for curing pork (turning it into bacon). The extras in "regular" bacon is just preservatives and chemicals. That just means that they're not using sodium nitrate when the cure it and instead they use celery. However, celery has loads of nitrates, too (all veggies do), so it's really six of one and half a dozen of the other. The best bacon will be raised and produced locally, use very few preservatives, be super fresh, and be from pigs that were raised humanely, of course. That being said, you could always cure it yourself!

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

Покупайте бекон непосредственно перед тем, как идти на кассу. Отдавайте предпочтение бекону с самым маленьким составов. Не ведитесь на наклейку "не содержит нитратов".


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Empathy helps you understand someone else's perspective. Being empathetic is vital for authentic relationships, genuine communication, and problem-solving. Because we are social creatures, we constantly find ourselves in situations where we could be more empathetic (or empathic - the words mean the same thing). Consider these situations:  Think about being in line at the grocery store. The cashier is taking forever because he is new to his job. While you may be frustrated, you may also understand that when someone is learning something, they do not go as fast. You might picture yourself as the cashier, who is probably very stressed out that people are frustrated and grumbling. Because you are using empathy, you may decide to be patient and understanding. Imagine your friend just found out her parents are getting divorced. Maybe your parents are still married and you have no experience with this. But you can consider how it would feel to hear this news, and respond how you imagine you'd like someone to respond to you, if you were in your friend's shoes. You might say, “I'm so sorry to hear this. How are you doing?” You can't understand what other people are feeling until you learn and label your own emotions. It isn't always easy to figure out what you are feeling, though. Here are some basic ways to help identify your feelings:  Talk to someone. Sharing feelings out loud with others helps you get feedback, and also helps you sort through them as you talk.  Write in a journal. Write down what's going through your mind and help process and name your feelings.  Think about your thoughts. For example, if you are thinking, “I have so much to do! The house is a mess and company is coming!” you might be feeling stressed out.  Carry a list of emotions with you. If you are new to identifying your emotions, then carrying a list of different emotions may help you to identify what you are feeling. Active listening helps you develop empathy because you are fully listening to the person talking (with your eyes and body...

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

Поставьте себя на место другого человека. Научитесь понимать свои эмоции. Будьте активным слушателем. Перефразируйте  слова своего собеседника. Реагируйте на слова собеседника. Собирайте истории других людей. Ищите общие интересы. Поделитесь своей историей.


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Empathy is the ability to feel with someone. It requires you to go below the surface and experience the same emotions someone else is experiencing. It's easy to get empathy mixed up with sympathy, which is when you pity someone for their misfortune, and perhaps act on that feeling to try to help. But empathy runs deeper: rather than feeling for someone, you feel with them.  For example, let's say your sister begins to cry as she tells you that her boyfriend just broke up with her. As you watch the tears roll down her face and listen to her describe what happened, you feel your own throat start to tighten. You don't just feel sorry for her, you feel sad, too. That's empathy. Another way to look at empathy is to see it as a shared understanding, an ability to project yourself into someone else's experience. The idea of trying to walk a mile in someone else's shoes is a description of feeling empathy. Being empathetic means sharing in any kind of emotion - it doesn't have to be a negative one. Being empathetic is being tuned in to all of a person's feelings and emotions so that you get a sense of what it's like to be that person. You don't have to have a similar background to someone else to feel empathy for them. It's not about having a shared understanding because you've been there, too. In fact, you can feel empathy for people with whom you have nothing in common. Being empathetic is about experiencing what someone else is feeling - whatever it is. It doesn't have to be something you've felt before.  This means you can feel empathy for anyone. A young person can empathize with an elderly person in a nursing home, even though she has clearly never had that experience. A rich person can empathize with someone who is homeless, even if he has always been privileged to have a roof over his head and plenty to eat. You can feel empathy for a stranger on the train you're watching from across the aisle. To put it another way, being empathetic doesn't mean imagining what life must be like for someone - it means...

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

Рассматривайте эмпатию как способность чувствовать то же, что и другой человек. Помните, что эмпатию можно чувствовать по отношению к любому человеку. Вы не обязаны соглашаться с кем-то, чтобы чувствовать по отношению к нему эмпатию. Откажитесь от золотого правила. Подумайте, почему так важны эмоции.


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Emphasize that sharing is temporary: another child may take a turn with his or her toy, but eventually, it will be returned. Note that sharing does not take away ownership. It's fine to make this explicit for toddlers. Say, “that is your truck. You can let someone else play with your truck, but it is still yours.” Before you expect toddlers to share their toys with other children, they can practice sharing with you. Ask toddlers, from time to time, to hand you their favorite toys. Let them learn to be patient. Return their toys after a designated interval, and praise them for sharing. This will help toddlers distinguish between borrowing and taking. Point out that sharing a toy is generous and kind. In addition, point out that other children will also share their toys. Everyone will get to play with new and different items. Talk to children about what will be expected during play dates and at preschool. Let them know ahead of time that they will be sharing toys. Explain what friendship is, and teach toddlers that friendships involve sharing toys and playing together without fighting. It helps to be aware of what a particular toddler is struggling with. Does the toddler tend to grab toys away from other children, or does he or she struggle with other children taking toys? Teach toddlers to deal with these issues as best they can. Let toddlers see you sharing your possessions with others. If they ask to play with something of yours (assuming that it is safe and not easily damaged), let them. Emphasize the fact that sharing is temporary, and you know you will get the item back soon.

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

Объясните малышам, что значит делиться. Учитесь делиться на практике. Сделайте акцент на положительных аспектах необходимости делиться. Подготовьте детей заранее к ситуации, в которой им нужно будет делиться. Научите их важности дружбы. Понаблюдайте за поведением малыша. Подавайте пример.


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Engaging in a sport that requires you to focus on your body and/or eye-hand coordination is a good way to clear your head.  Plus, exercise brings the added benefit of producing the brain's feel-good neurotransmitters, endorphins, which will improve your mood. Challenge yourself mentally by completing a Sudoku or crossword puzzle, solving complicated math problems or following a complex set of instructions to complete a project.  The mental focus it will take to do these kinds of activities will leave you with no time or mental energy to think your unwanted thoughts. Laughter can take your mind off worries.  When we laugh, our brain is engaged--it's instructing our body to make a series of gestures and sound.  Laughing helps reduce stress, so if your recurring thoughts are causing you anxiety, laughter really is good medicine.  Hang out with friends who simply crack you up, rent a funny movie or try a laughter yoga class.  You can even find therapists who specialize in "laughter therapy," which teaches people how to openly laugh at things that aren't usually funny and to use humor to cope with difficult situations. Often the best way to get a thought out of your head is to share it with someone else.  Turn to a friend or family member who's a good listener and tell them what's on your mind.  If you feel as though your difficulty in dealing with your unwanted thoughts is more than a friend can help with, turn to a professional therapist or counselor who can work with you.

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

Найдите себе занятия. Заставьте свой мозг работать. Больше смейтесь. Выговоритесь.


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Enhance your body's ability to fend off muscle pain by taking 1,000 milligrams of vitamin C twice daily. This will also help boost your immune system. It may be tough to get this much from food alone but fresh fruits and vegetables are always the best source if possible. You can also take supplements. Some of the most nutrient rich sources of vitamin C include:  Oranges: 69mg of vitamin C per serving. Chili peppers: 107 mg of vitamin C per serving. Red Bell Peppers: 190 mg of Vitamin C per serving. Low levels of vitamin D have been linked to chronic pain. In addition, vitamin D may help improve muscle fatigue and recovery time. Take 200 iu (two capsules) of vitamin D3 daily. Although you can get vitamin D from sunshine, you'll be resting inside, so you'll likely need to take supplements. Muscle pain can be in part caused by inflammation. Green tea is known to be an anti-inflammatory treatment that can help with muscle pain.  Green tea also causes upregulation of the body's natural killer cells that are responsible for targeting infectious agents. Therefore, green tea can help fight illness and enhance immunity. Drink at least one cup daily. According to experts, ginseng extract can facilitate the body's immune response. It can also relieve exhaustion and muscle pain that you may experience with an illness that consumes a lot of your energy, such as chikungunya. There is no medical consensus on dosing. Follow the product's label for dosing instructions. Aged garlic supplements can help reduce muscle soreness and pain. The chemical allicin, which is contained in garlic, may contribute to this reduction. Aged garlic can also help the body's natural killer cells to activate immunity. Try taking aged garlic supplements to help fight the infection.

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

Увеличьте потребление витамина С. Для облегчения хронической боли принимайте витамин D. Пейте зеленый чай. Принимайте экстракт женьшеня. Добавьте чеснок.


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Ensure that the top of the front sight post is level with the top of the rear sight, and that the rear sight appears evenly centered within the notch of the front sight. This will ensure that the gun is level and that you'll get a good "sight picture" when aiming at the target. It is most common to aim by using your dominant eye and closing the other. For other events where depth perception is important, practice aiming with both eyes open. You will need to learn to ignore the picture from your non dominant eye while still seeing the depth. When shooting, a common confusion is where to focus.On the target? On the sight? On the target? After leveling the handgun and ensuring your firearm is aimed correctly you will need to focus on the target or placing your shot accurately is impossible. You should see the sharply focused front sight touching the bottom of the blurry, unfocused bulls-eye. Now you place your trigger finger on the trigger. When you're ready to shoot and you've practiced aiming and steadying the gun and developing a good sight picture, load the gun. Keep the safety on when loading the gun (if your gun has one) and remove it when you're in the firing position with your gun pointed at the target. Keep the barrel of the gun pointed downrange the entire time you load the gun! Most shooting accidents happen during loading and unloading a handgun. If the pistol is a semi-automatic, you'll need to load a round into the chamber by pulling back the slide and releasing it.

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

Совместите мушку (спереди) и целик (сзади). Научитесь правильно фиксировать взгляд. Направьте оружие на мишень. Зарядите оружие.


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Ensure you drink the recommended amount of water, which is about 13 cups per day for men and 9 cups for women. Drink plenty of fluids throughout the day in order to help rinse away bacteria and prevent dry mouth. Both can contribute to the formation of tonsil stones.  Swap out sodas, sports drinks, energy drinks, and fruit juices for water, since sugar can increase bacteria buildup. Alcohol dehydrates and causes dry mouth, so limit your alcohol consumption and be sure to brush well after to drinking, especially if you have recurring tonsil stones. Consider limiting your sugar and dairy intake. Consuming too many sugary foods increases tartar, plaque, and bacteria buildup. Dairy products also promote oral bacterial growth, so make sure to give your teeth a good brush after drinking milk or consuming other dairy. Nasal allergies, head colds, and post-nasal drips can cause mucus to accumulate in the back of your throat. Mucus increases your exposure to oral bacteria, and contributes to the development of tonsil stones. If you frequently experience problems with nasal allergies, try reducing your exposure to pollen by closing windows and spending more time indoors during allergy season, and keep the air moist in your home using a humidifier.

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

Пейте побольше воды. Ешьте здоровую и сбалансированную пищу. Улучшите здоровье пазух носа.


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Ensure your fireplace is off and cool to the touch before beginning. Choose a rag that you don’t mind throwing out after cleaning the glass. You could use paper towels in place of a cloth, if desired. Use the ash from the fireplace itself. Make sure the cloth is coated in ash, as this will actually help remove soot from the glass, even if it sounds counterintuitive. Put some elbow grease into it! You’ll need to scrub pretty hard to get the glass clean. Keep working until all the soot or discoloration is removed. Once the glass is clean, remove any streaks or remaining residue with a clean microfiber towel.

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

Смочите тряпку водой. Погрузите влажную тряпку в золу. Потрите стекло тряпкой. Протрите стекло полотенцем из микроволокна.


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Enter https://www.spotify.com in your preferred browser.  This works in a computer browser however in a mobile browser. It works signing up but playing songs will only give samples. It's a green button on the left side of the page. For some countries, the free option is not available however and the button is then centered. This includes filling out the following fields:   Email - Enter a valid email address (e.g., one you use).  Confirm email - Re-enter your email address.  Password - Your preferred password for Spotify.  Username - Your preferred username for Spotify.  Date of birth - Select the month, day, and year of your birth date.  Gender - Check the "Male", "Female", or "Non-binary" box. You can also click SIGN UP WITH FACEBOOK at the top of the page to use your Facebook credentials. It's near the bottom of the page. You'll most likely have to perform an extra verification step here by selecting a group of images or typing out a phrase. This green button is near the bottom of the page. Doing so creates your account with Spotify. If you're on desktop, clicking SIGN UP will prompt the Spotify setup file to download. The Spotify app is green with horizontal black lines on it. On mobile, open the Spotify app by tapping it. On desktop, double-click the Spotify app. If you haven't downloaded the Spotify app yet, it's available for:   iPhone on the App Store   Android on the Google Play Store   Windows & Mac on the Spotify website Enter your username (or email address) and password, then click or tap LOG IN. This will take you to the Spotify main page, where you can begin using Spotify. If you set up Spotify through Facebook, tap LOG IN WITH FACEBOOK instead and enter your Facebook details.

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

Перейдите на страницу Spotify. Нажмите GET SPOTIFY FREE (Пользоваться бесплатно). Укажите свои данные для регистрации. Поставьте флажок в поле "I'm not a robot" (Я не робот). Нажмите SIGN UP (Зарегистрироваться). Запустите Spotify. Войдите в Spotify.


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Enunciate each word so people can understand you easily. Practice talking at a steady conversational pace, making each sound distinct and clear.  Tongue twisters are a good way to practice enunciation. Try repeating "See these thick trees, a tricky thicket indeed." keeping each sound distinct. Try eating peanut butter, then practice saying ordinary sentences. The increased stickiness in your mouth forces you to concentrate on your pronunciation. top using meaningless words and sounds. Even presidents and public figures often sprinkle their speech with wells, ums, ers, likes, and you-knows, but you can do better. These words slow down the conversation and make you appear hesitant or uncertain. Practice thinking of the whole sentence before you open your mouth, then say it at an even, conversational pace without pausing or using these "filler sounds." Keep a jar in your home, and drop a coin into it every time you use one of these words. Let other members of your household trade this money in for favors — for example, they can return $5 from the jar and make you cook dinner. There's no need to pick up five-dollar words that no one uses in everyday speech. Instead, think of vague words that you overuse, and come up with more specific, useful terms. Here are a few common examples:  Instead of "good," "cool," or "awesome," describe the situation more accurately. Talk about a "relaxing day," a "thrilling vacation," or a "friendly, hard-working person." Instead of "crappy," "awful," or "terrible," consider whether you mean "exhausted," "depressing," or "revolting." Don't just say "I loved that movie!" or "I hate this weather." Express an actual opinion, such as "The jokes and action sequences were perfectly paced. They kept me laughing and excited the whole time." Clearly, knowledge of a topic helps you converse in an intelligent way, but don't go overboard and memorize encyclopedia articles. When you learn a new fact, ask yourself these questions so you can build off of it, instead of just repeating it:  Why is...

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

Практикуйтесь произносить гладкую интересную речь. Исключите из своей лексики ненужные слова-паразиты. Используйте особую лексику. Делитесь не только мнением, но и фактами. Слушайте и задавайте вопросы. Не пытайтесь блефовать. Знайте, в какой компании какой юмор уместен. Следуйте грамматическим правилам.


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Enzymatic cleaners break down proteins that form stains. Since blood stains bond to the fabric using proteins, enzymatic cleaners can be highly effective at removing them. However, wool and silk fibres are made from proteins, and may break apart if exposed to an enzyme product. If you are having trouble finding a cleaning product labeled "enzymatic" or "enzyme cleaner," try a "natural" or "earth-friendly" laundry detergent or laundry pre-treatment, which often contain biodegradable enzymes. Nature's Miracle and Seventh Generation laundry detergent both fall in this category. Agitate the fabric with your fingers to help scrape off the crusted material, or scrape it off using a blunt knife. Dissolve about 120 mL (1/2 cup) of the cleaner in a bowl of cold water, then submerge the stained fabric. The soaking time will depend on how old the dried blood stain is, and how strong the cleaning product is. Soak at least one hour, or for as many as eight. Optionally, scrub the cleaner into the stain with a toothbrush before submerging. Wash the fabric as usual, but do not put it in the drier, which may cause the blood to permanently set. Let it air dry, then check whether the stain is still present.

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

Не используйте этот метод на шерсти или шелке. Найдите энзимное чистящее средство. Промойте ткань под холодной проточной водой, чтобы размягчить запекшуюся кровь. Замочите ткань в холодной воде с энзимным средством. Постирайте ткань и высушите ее.


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Enzymes are the workforce of the biochemical world. Enzymes change various substances without getting used up themselves, like nature’s catalytic converters. The enzymes may help break down melanin into colorless smaller parts.  The different foods described here contain different enzymes, but all classified as enzymes which break up proteins—the proteases or proteolytic enzymes. These proteases include papain (in papaya), potato aspartic protease, and bromelain (in pineapple). Take one medium sized potato (any kind of white potato will work) and grate it into a bowl. Add enough honey to make a paste.  Apply the mixture to the brown spots. Leave the mixture on for about 15 minutes, and then rinse it off with cool water. Scoop all of the pulp out of a papaya and mash it in a bowl until it is an even consistency.  You may want to use a hand mixer to thoroughly mash the fruit.  Use a cotton swab or make-up brush to apply a mask to your face and any other area that has brown spots. Leave the mask on until it dries and rinse off with cool water. Pour some pineapple juice into a bowl (ensure that it is 100% pineapple juice with no added sugar or juice your own pineapple). Using a cotton swab, apply the pineapple juice to any brown spot and leave it on until dry. Rinse off with cool water. As an alternative, mash up some pineapple slices and apply as a mask to your face and any other area that has brown spots. Leave the mask on until dry, and then rinse off with cool water. Cook ½ cup of chickpeas (also known as garbanzo beans) by measuring out ¼ cup of peas and boiling them in ½ of water.  Boil until the peas are soft (15 minutes for canned beans or about an hour for dried beans), then remove from heat and cool.  When cooled, mash the cooked chick peas to make a paste. Rub the paste onto the spots and let it dry. Rinse it off with cool water.

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

Ознакомьтесь с полезными свойствами растительных ферментов. Приготовьте тертый картофель с медом. Сделайте маску из папайи. Воспользуйтесь ананасовым соком или сделайте ананасовую маску. Попробуйте применить бараний нут.


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Epididymitis is treated based on the cause of the inflammation. Most cases are caused by infection, so your doctor will probably prescribe you an antibiotic. The type of antibiotic depends on whether the infection is caused by an STI or not. If your epididymitis is caused by an STI, your sexual partner may also receive a prescription.  For gonorrhea and chlamydia infections, the doctor will generally give you a single dose of the antibiotic ceftriaxone (250 mg) as a shot, followed by 100 mg of doxycycline as a pill twice a day for 10 days. In some cases, the doxycycline may be replaced by 500 mg of levofloxacin once a day for 10 days or 300 mg of ofloxacin twice a day for 10 days. If your infection is caused by an STI, you will need to avoid intercourse until both you and your partner have completed your full antibiotic course. If your infection isn't caused by an STI, you may just be given the levofloxacin or ofloxacin without the ceftriaxone. These medications can be used to reduce the pain and inflammation. They're convenient, as they're probably already in your bathroom cabinet, and relatively effective. However, do not self-medicate for more than 10 days on an analgesic like ibuprofen; consult your doctor again if pain continues past 10 days. For ibuprofen, take 200 mg every 4-6 hours to reduce the pain and inflammation. You can increase the dose to 400 mg if necessary. Resting in bed for a few days will help you deal with the pain associated with the condition. In bed, your crotch area will suffer less stress, reducing pain. Keep your testicles elevated to keep your symptoms at bay. When lying or sitting, placing a towel or rolled shirt below the scrotum can help to reduce discomfort. Applying cold packs to your scrotum will reduce inflammation by decreasing the blood flow. Simply wrap the ice pack in a towel and apply it to the scrotum. Keep it there for about 30 minutes and no longer in order to avoid skin damage. Never apply ice directly to your skin. You can damage your skin, especially in such a...

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

Учтите, что вам могут назначить антибиотики. Принимайте нестероидные противовоспалительные препараты (НПВП), например ибупрофен. Ложитесь и приподнимайте пах. Прикладывайте к больному месту холодные компрессы. Принимайте сидячие ванны, чтобы облегчить боль.


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Episodes of anger have triggers that play a large part in igniting these emotional chain reactions. Knowledge of this triggering event may exist in your own memory. If you discover the source of the problem through reflection, you can skip the rest of this guide and focus on apologizing instead.  Did you fail to return an important call? Forget an anniversary? Did you say something that made him react negatively?  Did you make a joke that was not well-received? Criticize his actions? He may not be angry because of one thing. Many times, a single event can be the straw that breaks that camel's back, and people have different levels of resilience or tolerance for stressful events before they hit a breaking point. Ask yourself if he has expressed disapproval with your patterns of behavior before.  Do you consistently show up late to social engagements? Talk over him? It can be difficult to objectively assess your behavior in relation to the person, but this is a necessary procedure if you hope to discover the source of the interpersonal conflict.  Explore your emotions. If you reflect on a particular exchange or way of relating that you have with the person and it drudges up strong emotions, that may be a sign of something significant and help you uncover the reason behind his frustration. Analyze your thoughts. Many of us engage in irrational thinking when we become involved with another person. Closeness to the situation causes us to lose some of the objectivity that comes with an outside vantage point. Pinpoint irrational thoughts in order to follow the tracks to your beliefs about the person, which can cause you to act a certain way toward him. Be aware of your behavior. Pay attention to what you are doing in moments where you interact with the person. Automatic and thoughtless actions can be the source of a great deal of interpersonal conflict. Practice mindfulness meditation in order to attain greater awareness and attentional control over yourself.

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

Вспомните, как вы относились к человеку в последнее время. Переберите в памяти несколько последних разговоров. Изучите характер собственного поведения. Будьте честны с собой.


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Epoxy coatings will react with other, previously installed coatings, so realize polyurethane and latex floor paints do not make a suitable substrate for epoxy products.  If you have one of these coatings on your garage floor, it will require stripping prior to applying the epoxy. If you have spilled lubricants, or your automobile has leaked on the floor, it will have left a residue that must also be removed before beginning the application.  An industrial degreaser or solvent based cleaner will be required for this purpose, and care should be used to prevent asphyxiation or combustion while this step is undertaken. Once you've cleaned the floor, it's now time to remove any formation of grease or oil. The cheapest and quickest way to remove grease and oil residue is by using a concrete degreaser. You can buy this in the hardware store. Pour the solution on your floor and start scrubbing away. The next step is a bit unorthodox. Let the degreaser soak in for a number of minutes and pour cat litter over the areas that have stains. Proceed by grinding it using your shoe. Let it stay there for 24 hours and sweep it. This material will need to be sanded or ground off, as ordinary solvents do not effectively remove it. Take a small cup of muriatic acid mixed at a ratio of four parts water to one part acid. Drip small amounts of the acid solution to various areas of the floor. Pay close attention to those areas that appear different in color, texture, or shininess. The solution should fizz slightly yellow if there is no coating present. If a coating exists, it will have to be removed, depending on the size of the area:     Small isolated areas: a surface grinder or aggressive sander with 50 grit or coarser sandpaper may do the trick, and then repeat step one. If most or all of the floor will not return a fizz, then this suggests that you may want to rent or purchase a floor grinder, to remove that coating. Repeat the previous step to test again.

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

Определите, есть ли покрытие на полу. Посмотрите, нет ли пятен от бензина или солидола. Посмотрите, нет ли следов от трения резиновых шин. Проверьте другие места на предмет случайных других незамеченных грунтовок или покрытий, приготовив маленькую чашку соляной кислоты, смешанной в соотношении 4 части воды на одну часть кислоты.


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Epoxy isn’t something you want to breathe in, so stay safe by putting on a mask before you begin. Working outdoors is your safest option, and make sure pets and family members aren’t near your work area. If the crack goes all the way through the wood, tape over one side. The tape will hold the liquid epoxy in place long enough for it to solidify. Epoxy is better for treating large cracks than the other filler methods. Epoxy consists of two parts packaged together, resin and hardener. Estimate how much you’ll need to fill the crack. Add them to the bowl, but don’t mix them yet. The epoxy immediately begins to harden when the parts are combined. You’ll have about 5 minutes to get it into the crack, so start with a small batch. At home improvement stores you can usually find all sorts of epoxy coloring dyes, powdered pigments, or metallic powders. Pick one that matches your project, then use a drop of dye or sprinkle of powder to color the epoxy. You can even mix in a scoop of coffee grounds to turn the epoxy black. Grab a spoon or stirring stick and quickly mix the epoxy parts together, along with any added coloring. After a few seconds it’ll turn into a paint-like substance ready to be spread over the crack. Transfer the epoxy to the crack using the stirring spoon or stick. Push it as far into the crack as possible. Most of it will flow down to the bottom. If you don’t have enough to fill the entire crack, simply make more. Use a needle to pop any bubbles that appear when pouring the epoxy. The epoxy hardens within minutes, so you’ll know right away whether or not you need to mix another batch. Continue mixing equal amounts of resin and hardener until you’ve filled the entire crack. After 2 to 4 hours, the epoxy will have dried significantly. Press your fingernail into it. If you leave a dent, it’s not ready. Letting it dry overnight is always preferable and, in cool weather, is necessary to ensure that the epoxy stays in place. First, cut away any excess epoxy with a putty knife. Then get some fine grit...

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

Наденьте респиратор или медицинскую маску и работайте в хорошо проветриваемом помещении. Заклейте трещину скотчем, если она проходит через всю древесину. Выдавите в миску равное количество компонентов эпоксидного клея. Добавьте в клей каплю краски древесного оттенка. Тут же размешайте клей. Ложкой вылейте смесь в трещину. Смешайте больше клея, чтобы заделать крупные трещины. Оставьте эпоксидный клей высыхать на ночь. Отшлифуйте клей наждачной бумагой. Закрасьте белые пятнышки фломастером или маркером.


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Epsom salt contains magnesium, which can act as a laxative. To use it as an oral laxative, dissolve 2 tablespoons (29.6 ml) (30 g) of Epsom salt in 1 cup (240 ml) of water or juice. Drink the juice immediately. You should pass stool within 30 minutes to 6 hours. Avoid taking more than 1 Epsom salt laxative in a day because you can overdose on magnesium. If you've tried other remedies or laxatives without being able to pass stool, buy a laxative stimulant that contains bisacodyl or senna-sennosides. These stimulate your bowels to contract so you can pass stool.  You should only take 1 dose of stimulant laxatives a day and don't use them for more than a day or two in a row. Always try other constipation therapies before reaching for the stimulant laxative. Stimulant laxatives can cause dehydration and dependence if you use them too frequently.

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

Примите слабительное с английской солью, если осмотическое слабительное или смягчитель стула не поможет. Используйте пероральное безрецептурное слабительное в случае серьезного запора.


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Especially if this is the first time shaving your chest, you want to use a fresh razor blade that will require fewer passes, which translates into less shaving irritation. You’re more likely to cause cuts and nicks on fleshy areas, so use your free hand to stretch the skin, giving yourself a flatter surface to shave. You only want to apply a soft amount of pressure against the razor blade and use short strokes. A man’s chest hair grows in different directions, so you won’t really have the same with-the-grain or against-the-grain concerns that you would with shaving your face. No matter which direction you shave it will be with the grain of some hairs and against for others, so use the direction most comfortable to you. Hair will bind up the blade to make it less effective and require more strokes. To avoid this, rinse the blade under the running water after each pass. Nipples are much softer and fleshier parts of the skin, and you should avoid trying to shave over them because you are much more likely to cause cuts and nicks. To help avoid nipples, you can use the fingers of your free hand to cover a nipple while holding the skin taut as you cover that area of your chest. You should try not to pass over each area more than twice to help reduce irritation. For the best results, reapply shaving product before returning to any areas that need a second pass.

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

Используйте только новое лезвие. Натягивайте кожу. Легкими и аккуратными движениями сбривайте волосы. Чаще споласкивайте лезвие, чтобы удалить с него пену и сбритые волоски. Будьте особенно аккуратны, когда сбриваете волосы вокруг сосков. При необходимости нанесите гель или пену для бритья повторно.


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Especially if you are from another culture, you may have trouble establishing a support network when you are new to an area. Look for those who come from a similar background. While you acclimate to your new environment, you will benefit from being around people who know where you are coming from. This can help you feel normal, supported, and understood. Try searching for meetup groups online, looking for groups at your local community center, collegiate cultural groups, or ask at your place of worship. Trying not to stand out negatively seems to have much to do with clothing. Beyond wearing the costume of the culture in which you live, try not to look more or less casual than those around you. This is especially important in the workplace, but advisable in social circles as well.  Mirroring can help build your self-esteem – when you see yourself reflected in the dress or behavior of someone you like and admire, it can increase your confidence and lessen your insecurities.  Until you start feeling confident and comfortable taking more risks with your wardrobe, the affirmation provided by mirroring can help you feel less vulnerable and more connected to your peers. Adjusting to your surroundings doesn’t only apply to new cultures, but everyday situations as well. When entering a room, observe others in the room. If everyone seems to be experiencing a strong emotion, don't do something typically associated with the opposite emotion. You can further upset and alienate a room of people crying by telling a lewd joke.  Notice the body language and expressions of those in the room. Are they open and smiling? Or are they closed off and frowning? Do they appear relaxed and at ease, or rigid and tense? Are people speaking in hushed tones, at a normal volume, or shouting or laughing loudly? Part of getting people to feel like you’re "one of them" is simply behaving similarly. Be careful with this, though. Just because an activity is a norm, it doesn’t mean that everyone is not in the wrong. Stay away from unsafe or...

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

Ищите похожих на себя людей. Одевайтесь так же, как окружающие вас люди. Учитесь правильно оценивать ситуации. Ведите себя так же, как и окружающие вас люди, и делайте то же, что делают они.


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Essential oils can be effective in relieving minor headaches. Dilute the oil for use on a concentrated area of the body. Then, apply the blend to the forehead, temples and back of the neck. Massage the oil into your skin using gentle circular motions, while inhaling deeply. The best essential oils for headaches include:  Lavender Peppermint  Ginger Essential oils can be used as an effective treatment for acne and are a good alternative to the harsh chemicals found in many acne creams and prescription drugs. In one study, a 5% tea tree oil gel was found to be as effective as benzoyl peroxide (a common ingredient in over-the-counter and prescription acne creams) in the treatment of acne. To create a 5% tea tree oil gel for acne treatment, add 5 drops of tea tree oil to a teaspoon of aloe vera gel. Mix the oil and aloe well and then apply the gel to acne using your fingertips or a q-tip. Store the mixture in an airtight container in the refrigerator for up to one week. Using essential oils will not cure insomnia or its root cause, but using calming and relaxing essential oils before bedtime can help you to fall asleep faster and stay asleep until your intended wake up time. Three of the best essential oils to help with insomnia are lavender - to promote relaxation, Roman chamomile - which is a natural sedative, and clary sage - which contains narcotic properties.  If you have a vaporizer, add a few drops of lavender, Roman chamomile, or clary sage oil to it before you get into bed. Try adding a couple of drops of oil to your bedtime bath, or try massaging a large area dilution into your legs and feet before bed. Keep in mind that some essential oils, such as rosemary, cypress, grapefruit, lemon and peppermint, can be particularly energizing and stimulating, so they are best avoided before bedtime. Probably the most widespread use of essential oils is to promote emotional well-being by reducing stress and encouraging calmness and relaxation. Essential oils positively affect our emotions because our smell...

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

Избавляйтесь от головной боли с помощью эфирных масел. Лечите угревую сыпь с помощью масла чайного дерева. Избавляйтесь от бессонницы с помощью масла лаванды, ромашки и шалфея. Боритесь со стрессом с помощью эфирных масел. Победите храп при помощи эфирного масла тимьяна. Отпугивайте насекомых эфирным маслом лимонного эвкалипта. Лечите ушную боль эфирными маслами. Используйте эфирное масло мяты как средство против головокружения. Лечите маслами солнечные ожоги. Лечите небольшие раны при помощи эфирных масел. При расстройстве желудка используйте масло мяты перечной. Лечите заложенность носа эвкалиптовым маслом.


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Essentially, a sniper is useless against enemy armor. So when a tank decides to run you over for laughs, you can't really do much except make the most of your grenades and claymores. This of course, encourages him to shoot you instead. The spotter steps in to assist the sniper in tight fixes. Or at least provide warning when something dangerous is nearby.  Special forces: They are possibly the best spotters for infiltration. Cover his back against enemy infantry while he plants the all-important C4 charge. If he knows what he's doing, the enemy can be pinned down for over 5 minutes while you pick off infantry and he sabotages vehicles, artillery, etc.     Assault: Not preferred due to the lack of more effective explosives. Still, they are quite good decoys. Just don't stick to them since they just aren't meant for being willingly trapped behind enemy lines.     Support: This is also not preferred. Support units will keep you well stocked on ammo, but they won't be able to do much else. And unlike Assault kits, they have a harder time against medium and heavy vehicles.     Medic: This is ok, but don't stick to him. He'll provide cover in close quarters and patch you up when you get too injured. Just be sure you take a lot of infantry out, as he can't revive you when someone's guarding your corpse.     Sniper: NO. This just increases the number of targets to hit. A good sniper knows that the more spread out they are, the more area their scopes can cover. So two snipers in the same place is useless.     Engineer: They usually have big close quarter guns. And they can sabotage vehicles by putting mines right next to their treads. And when you decide to finally escape, get in a vehicle with him. You're more survivable that way.     Anti-Tank: The second best spotter. Not as efficient in sabotage, but they can save you when confronted with armor. Three cheers for SRAW and ERYX!    The best way to infiltrate an enemy outpost is by flying in a plane and paradropping before you're shot down. The downside is that this...

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

Выберите наблюдателя. Обдумайте транспорт. Выбор позиции. Выберите цель. Удержание позиции и эвакуация.


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Establish a plan of action that requires cooperation between team members so that they are forced to work together to achieve that goal. If every team member is just working individually, then there may not be as much team unity or cohesiveness. No individual can make the team succeed, and optimal success comes from having all of the members of the team work together as well as they possibly can.  Find what strengths and weaknesses the members of the team have, and find a way to have people with different talents working together and helping each other. Try to mix it up. Don't always have the same people working together just because they like each other the most or are the most comfortable with each other. If two people don't know each other that well, try pairing them together to improve overall teamwork. If two people really don't get along, try to resolve the issue by meeting together. Don't think you can resolve the issue just by keeping them apart forever. Getting to know each member of the team and having an idea of what makes each person tick can go a long way in helping you motivate the team. If you have a sense of each person individually, you can see that some people are more visual learners, some are better at accepting criticism than others, some are born leaders, and that others work best under the guidance of more experienced team members. Taking the time to see each person as an individual will really make a difference in the team efforts you'll see. It may be impossible for you to get to know each and every person, if the size of your team is pretty large or if you are simply just too busy. Still, you must do the best you can, even if it means you get to know members of the team in small groups. If it's somebody's birthday, or someone just got married or had a baby, make them feel special. Send an email. Bring in a cake. Give him or her a silly card -- do whatever is appropriate for the occasion, as long as you are respecting that person's privacy. It's important to make each member of the...

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

Убедите членов команды сотрудничать. Познакомьтесь с каждым членом вашей команды. Цените членов вашей команды. Будьте дружелюбны. Организуйте мероприятия вне работы.


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Establishing the parameters for when and where your story takes place, and deciding in which order the events of the story happen chronologically, is the best way to organize your story so you can begin bringing it to life. If your story isn't completely linear (e.g. there are flashbacks, flash forwards, shifting perspectives, alternate outcomes, multiple timelines, time travel, and so on), you can still create a narrative timeline.  Make a list of the main events of the story in the order they will be told. This is how they will appear on screen. If you’re storyboarding for a commercial, establish what scenes will occur and in what order. A storyboard is meant to give its viewer the gist of how the story will translate to film. The point isn't to try to recreate the entire experience in a flip book, but to demonstrate important key parts that will draw the viewer in. Think your story through and brainstorm a list of the key moments that you want to illustrate on your storyboard.  Pick scenes that show the plot developing from start to finish. Turning points are important to show. Any time there’s a plot twist or an important change, include it in the storyboard to move the story along. You may also want to depict changes in setting. If the story begins in one city and moves to another, make sure that will be clear in your illustrations. If you’re storyboarding for a commercial, the process is no different: pick key images that will represent the flow and direction of the film from start to finish. As a general guideline, keep in mind that for a typical 30-second commercial, a storyboard should have no more than 15 frames. Factor in two seconds per frame on average. A storyboard can be incredibly detailed, with illustrations depicting every shot. If you’re in the preliminary stages of a feature-length film, you have too much ground to cover to get this detailed just now. However, you might eventually want to break the film down into individual scenes, with a separate storyboard for each one. This allows you...

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

Установите временную шкалу. Выявите ключевые сцены в вашем рассказе. Решите, насколько подробно сделать раскадровку. Опишите, что будет отображать каждый кадр.


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Even a small bathroom can be a peaceful, relaxing getaway in your home if it gets good natural light. If possible, don't cover up your windows with dark curtains or blinds.  Install curtains or blinds in a light color like oatmeal or cream; make sure they're thick enough to provide a secure screen, but thin enough to let some light in.     You could also install curtains that cover only the bottom half of your windows, letting light in through the top half.     If your bathroom is situated away from other people's view, go ahead and open the curtains or blinds to let the light shine in.    If you have an old-fashioned, dull yellow ceiling light - which many bathrooms do - a simple way to transform your bathroom is to update the light fixture with something more modern. Choose a light covering that helps bath the bathroom in white light, rather than yellow, which causes rooms to look gloomy and small.  A small chandelier is a good choice for a tiny bathroom; it adds elegance without taking up too much space.     Track lighting can also help give the appearance of a bigger space.    Painting a room with highly contrasting color can make it look smaller, so choose paint that isn't too wildly different from your bathroom tiles. For example, if you have cream tile, painting the walls dark blue might make the space feel claustrophobic; go for a lighter shade of cream, peach, pale blue, or another color that isn't too loud.  If you prefer bolder colors, consider painting the walls a neutral color and adding a more colorful trim or border.     You could also paint just one wall a bold color and leave three walls neutral, or use wallpaper in one area and neutral paint everywhere else.

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

Используйте естественный свет в вашей ванной комнате. Замените желтоватые потолочные светильники. Выберите цвета и краски с умом.


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Even for adults, the thought of getting poked with a needle can be frightening. Kids, with their big imaginations, tend to be even more afraid. About 2-8% of children have an actual phobia of shots, but all kids need to feel compassion and care to face an injection. A recent study that examined ways to help babies in pain showed that breastfeeding reduces pain in babies. The familiar, soothing action helped calm infants down while they got shots. Their heart rates remained stable, and the babies did not tense up or cry. If breastfeeding is not an option for you, try one of the following with your infant:  Give him or her a pacifier to suck on Provide soothing skin-to-skin contact Swaddle the baby Give him or her glucose water drops with a pacifier Place a musical mobile 20-25 cm (8-10 inches) above the baby Children learn from their parents, so don't put negative ideas about the shot in their heads. Talk to them about what will happen at the doctor’s office, but act like it's a normal part of life, not a big deal they should worry about. The more relaxed your attitude toward the shot is, the more relaxed your child will be when getting one. Some children might associate the word "shot" with guns and serious injuries. To avoid unnecessary anxiety, call the shot something more positive. "Booster" or "super booster" reframe the injection as something that will make them strong, not hurt them. There are many educational children's books on the market that can set your child's mind at ease. One of the scariest things about getting a shot is not knowing what's going to happen. These books provide information about the process and can make children feel more secure. The person giving the shot can make a big difference in your child's experience. One successful strategy is to have the health care provider give the child a choice of how many boosters they want to receive. If your child is due for one shot, have them ask "Do you want one or two boosters today?" If your child is due for two shots, ask "Do you want two...

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

Проявите эмпатию по отношению к своему ребенку. Если укол нужно сделать младенцу, попробуйте кормить его грудью во время процедуры. Спокойно поговорите с детьми об уколах. Называйте укол менее неприятным словом. Почитайте детские книги или посмотрите мультфильмы, где фигурируют уколы. Спросите медсестру, как еще можно помочь ребенку. Спросите врача об обезболивающем креме. Отвлекайте ребенка во время укола. Поддерживайте ребенка во время укола. Пообещайте ребенку вознаграждение за то, что он потерпит укол. Будьте осторожны с болеутоляющими.


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Even if he looks like a girl, a voice that sounds like a male’s will be easily recognized as a male.  Tell him to practice speaking in a higher tone to make himself sound more feminine. Record him speaking so he can hear what he sounds like. A feminine walk will help make the look of dressing like a woman appear more natural. Women tend to walk more elegantly, and keep their knees and feet closer together than men do.   His feet should pull him forward instead of storming ahead head first. Have him move his hips as he walks; let his hips lead his legs to engage his whole body as he walks. Become more sensitive to the interactions he has with other people to make the interactions more feminine. Acting like a girl can often have as much mental impact as dressing like a girl in terms of how an individual is observed.

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

Разговаривайте высоким голосом. Отработайте женскую походку. Женские манеры.


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Even if the reasons for your move are positive ones, feelings of sadness and anxiety can arise. Don’t discount how difficult moving can be, but instead take it into account when planning your move.  While you may have a lot to look forward to in your move, making a change can still be hard. It’s important to allow yourself to mourn the move as well as look forward to new challenges ahead. If you’re moving because of some difficult life changes, it may be a good idea to try to stay on task. Since moving will be difficult in an already difficult time, staying focused on what you’re doing can help you to move with a clear head; however, if you feel emotional, don’t stifle it, but instead allow yourself to feel these emotions fully. It may be fun to visit places in the neighborhood and remember the times that you spent there before you leave. Bringing along friends with you can make these moments easier and more enjoyable.  You can go out for a final dinner or evening out with friends before moving. Making an event out of your last time out on the town can be a good way to cap off your time where you lived. When you’re saying goodbye to friends, it’s important to tell them how and why you valued them. Even if you promise to stay in touch, you’ll want tell your friends how important they are to you before moving. Although some people feel that it’s best to ignore your feelings during a move, talking about your feelings can relieve some of your tension and refresh you for the days ahead. Having a confidant you can trust can be invaluable to cope with the stress of moving.  Moving can make you feel a lot of emotions, such as hope, anxiety, fear, and disappointment. It’s good to talk to someone about these things so you don’t avoid them.  If you need to, it may be a good idea to talk to a therapist about your move. This may be especially useful if you’re moving because of difficulties in your life. If you have children, they should know their feelings are normal. Especially since they are young, children need to be...

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

Учитывайте свои эмоциональные потребности. Попрощайтесь с местом и старыми знакомыми до отъезда. Расскажите о своих чувствах человеку, которому вы доверяете. Побуждайте детей давать выход своим чувствам. Не забывайте о повседневных делах и потребностях.


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Even if you and your new boyfriend have many similar interests, there will be new activities for you to try. Keep an open mind about this process. Spending time doing each other’s hobbies is a good way to learn about their interests and values. Besides, you may be introduced to a new hobby that you genuinely enjoy doing. Though you should be open to his interests, don’t let your own be sidelined. A balanced relationship means spending equal time on each person. Remind him of what is important to you if you feel his ideas always win out. You want to be supportive, but not at the risk of neglecting yourself. Everyone has their own idea of how fast a relationship should progress – both in and outside of the bedroom. This will also vary based on how seriously you want to take the relationship. Make sure things aren’t progressing too fast for comfort. On the other hand, consider having a conversation with him if you feel there is no reason to be taking things so slowly.  For example, people looking for long-term partners often want to take things slow. They don’t want to rush into a serious relationship that they spend years trying to make work, only to have it end years later. Others may prefer a more open-ended relationship. To some, if it feels right for the relationship to progress, they don’t hold it back because of a predetermined timeline. Don’t let finances factor into a decision to move in together. This should be based solely on your relationship. You may be convinced it is Mr. Right after the first date. However, there are many sides to him that you haven’t seen yet. Give it a while before you have your mind made up. This will make it harder for your heart to get broken by a guy you thought you were in love with, after his real personality started to show. This is a hard conversation to have at first, but it has to come up eventually. There are a few main areas you need to talk about. Apart from personal views on marriage and children, there is also your career to talk about. Let him know if you plan on...

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

Будьте открыты для нового. Не теряйте себя в отношениях. Не упускайте из виду темп отношений. Не давайте волю фантазии. Спросите о его долгосрочных целях. Постепенно устанавливайте свои семейные традиции.


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Even if you are not prescribed bed rest, ensuring that you get adequate rest is important. Make sure that you get plenty of sleep and avoid overexerting yourself. He or she might suggest you refrain from high-intensity workouts and from having sex. Because your cervix is weak, exercise can further exacerbate your condition. Kegel exercises strengthen your pelvic floor muscles. To ensure that you are doing them correctly, while you are urinating clench your muscles to stop the flow of urine, and then release to continue the flow; that is what exercising your kegels feels like. While is it not certain that kegels will prevent an incompetent cervix, they do have certain benefits including enhanced sexual pleasure, aiding in vaginal birth, help for incontinence and a quicker postpartum recovery.

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

Достаточно отдыхайте. Спросите доктора об интенсивной физической нагрузке. Делайте упражнения Кегеля.


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Even if you aren’t best buddies with everyone in your workplace, hopefully, there isn’t anyone you want to see fall ill.  At the very least, think about the hassles it will cause you if half your office is sick and absent/unproductive, all because of you.  Stay home if you are contagious.  If you’re coughing, sneezing, have a runny nose, or have an open wound, don’t go into work.  Think about how you feel when you’re healthy and the guy in the next cubicle is hacking all day and sneezes on the copy machine. Don't however, confuse cold symptoms with seasonal allergies, which are not contagious and (under normal circumstances) not usually worthy of a sick day.  Both maladies involve the runny/stuffy nose and sneezing, but allergies should not bring on a fever or body aches, among other differences.  Talk to your doctor if you seem to get a lasting cold at the same time(s) each year; it may be allergies.  Be particularly conscientious about any colleagues that may be of higher risk for illness or infection.  Co-workers who are pregnant, immune-compromised, or undergoing cancer treatments, for instance, are more likely to fall ill and face serious complications.  Don’t feel guilty about giving everyone a little extra work in your absence.  You are doing them a favor by keeping your germs at home. If you can’t stand up, see straight, stay awake, or go ten minutes without running for the toilet, how helpful are you going to be at work anyway?  Your boss might not like you taking a sick day, but he/she also won’t be happy if you are useless the entire day.  It probably serves you (and your employment) best to be productive when present and absent when unproductive.  That said, if you called in sick every time you felt less than 100%, you’d hardly ever go in at all.  Determine whether you can put in a legitimate, if not necessarily exceptional, day of work. Nowadays, many of us already do much of our work from home or can do so if necessary.  Think about whether you need a work-from-home day or a no-work-at-all day. ...

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

Подумайте о своих коллегах. Оцените свой коэффициент эффективности. Рассмотрите свои варианты. Подготовьтесь на работе, прежде чем пойдете на больничный.


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Even if you consciously want to let him go, the fact that you have not been able to do so yet suggests that you are subconsciously hanging onto him. Ask yourself what exactly it is that you can't let go of. Oftentimes, it is not the person himself, but what he represents: a relationship, the feeling of love, the hope of love, and so on. Tell yourself that things are over. Maybe you once had a committed relationship with him, or maybe you never quite reached that stage. Either way, you likely realize that the hopes you had regarding him are gone now. You need to be honest with yourself on that point before you can move past it. Clinging to false hope and expecting things to work out will only make you more unhappy when the things you want don't come true. There's no shame in crying. Something sad has happened in your life. You have experienced a loss, and as with any loss, you will go through periods of grief and anger. Instead of trying to ignore your feelings, let them all out.  The end of any relationship can send you through the standard stages of grief. You'll go into denial about what happened, then you might feel hurt and guilt. After that, the anger will likely come, followed by a stage of bargaining in which you might tell yourself that you could change for his sake. The last stage will usually include some depression and loneliness. After you make it through the grief, though, you'll reach a place of acceptance. Unfortunately, it's only by working through the natural stages as they come can you reach that state of acceptance. Some people want to remember nothing but the good. Others will remember nothing but the bad. Either option is less than ideal, though, because fixating on one side will skew your memory. Remember both the good and bad parts will keep your thoughts and feelings more balanced.  It's estimated that roughly 20 percent of people complicate their grief by longing after romanticized memories. As such, it is easy to keep the guy you lost on a pedestal and to remember your interactions...

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

Спросите себя, почему вы хотите его удержать. Смиритесь с утратой. Позвольте себе погоревать. Помните хорошее и плохое. Прекратите игру с обвинениями. Оборвите все концы.


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Even if you do not have active symptoms of the infection, treatment is helpful both as a means to prevent potential complications and a way to ensure public safety. And of course, anyone with active symptoms is always treated.   Medications for treatment include: paromomycin, iodoquinol, and diloxanide furoate among others. Ask your doctor about these options. Understand that more intense medications are required for an infection that has spread to other parts of the body (such as the liver). In cases that have spread to the liver, metronidazole is the most common medication used. It is an antibiotic, but it works very well against this parasitic infection as well. If you are having a lot of diarrhea as part of the symptomatology, it is likely that you are losing fluids and potentially becoming dehydrated.  In cases such as these, always consult your doctor. You may need to be hospitalized to receive IV fluids, as fluid loss from diarrhea can be quite severe. There are times (such as with severe bowel symptoms or extra-intestinal disease) when surgical procedures are needed. If your symptoms are not improving after a trial of medication, speak to your doctor about other medications you can try, and/or whether surgery may be needed in your case.

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

Спросите своего врача о лекарствах. Остерегайтесь диареи и обезвоживания организма. Знайте, что иногда терапевтического лечения может быть недостаточно.


First, read the English article below.

Even if you feel great at the beginning, be sure to conserve your energy so that you don't get tired later. The more you run, the more comfortable you'll feel setting your own pace, knowing when you can push yourself and still have energy for later. In the first few runs, err on the safe side and conserve your energy until the end. You can always add another mile if you feel great and still want a challenge. Music can be an effective way to keep pace. As you run, take note of songs that fit your gait comfortably, then make up a playlist when you get home full of similar songs. Try to place your feet on the ground for as little time as possible. A good way to remember this is to imagine pulling your plant foot backward almost as soon as it lands, really emphasizing the push-off motion to get maximum power and kicking the foot up towards your butt.  To stay on the balls of your feet, land with your knee slightly bent, not locked. Don't try and bounce up -- this just wastes energy needed to go forward. Push back with your landing foot, not down. The last thing you want to do is land, stand you body up, then push off. Landing just behind the balls of your feet and pushing back to the toe smoothly will help avoid this. To find your stride rate, simply use a timer set to 1 minute and run, counting every time you right foot hits the ground. After a minute, double this number to find you stride rate. You should be between 175-185 strides per minute for the most efficient running. Too low and you're likely moving up and down too much with each step, too high and you need to stretch each stride out a little further.  Eight in ten runners have too big a stride, meaning their stride rate is too low. Try leaning forward slightly as you run to naturally shorten your stride. Build up to a better stride, aiming to add 2-3 strides per minute each time you run. Note that there will be some variability in body types -- smaller runners tend to have slightly higher stride counts. You want to keep your chin up and your shoulders...

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

Приготовьтесь бежать большую часть дистанции на 50–60% от вашей максимальной скорости. Для лучшего противостояния силе тяжести и экономии энергии опирайтесь на подушечки стоп. Старайтесь поддерживать темп около 180 шагов в минуту, что будет несложно высчитать. Для эффективного использования энергии и ее экономии старайтесь расслабить торс, но при этом продолжать следить за надлежащей группировкой мышц, поддерживающих осанку. Продолжайте постоянно пить воду, особенно во время забегов длительностью более 30 минут. Вдыхайте воздух носом, а выдыхайте ртом, поддерживая постоянный ритм дыхания. Перекусите через 45–60 минут бега, например, съешьте энергетический батончик или энергетический гель. Прислушивайтесь к сигналам собственного тела, чтобы обеспечить свою безопасность при длительных изнуряющих пробежках.