Поместите биток рядом с одним из боковых бортиков. Практикуйте получения одного шара в боковую лузу. Практика получения одного из боковых шаров в угол лузы. Думайте том, где биток и один шар будут в конечном итоге. Найдите золотую середину новой таблицы.

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Once you've achieved consistent accuracy and power shooting from the center, try placing the cue ball nearer one fo the side cushions. Give yourself about 2–3 inches (5–7.5 cm) of space, or however much room you need to shoot comfortably. Most professional players start near this area when breaking in tournaments. Some tournaments may require you to begin within a certain area closer to the center, due to the dominance of this technique. Professional players manage to pocket a ball on the break a majority of the time. One way to accomplish this is to strike the one ball, at the nearest tip of the diamond, and get it to rebound off the rest of the diamond and into the side pocket. Try starting from near the left cushion and aiming to put the one ball in the right side pocket, or vice versa. Some players do not like this technique, since it can be hard to control the two and three balls which you'll need to hit next. Consider it good practice for pocketing a ball on the break, and decide whether to continue using it once you are more experienced. The two balls on the shorter tips of the diamond, or "wing balls," can sometimes be hit into the corner pockets, although don't expect to get both at once! This technique will likely require a fair amount of practice. Begin by placing the cue ball near the left side cushion, and aim at the center of the one ball. Watch the wing ball near the left cushion and see where it ends up. If it drifts toward the end cushion, set up the rack again and aim slightly more to the right. If the wing ball hits the left side cushion instead, aim to the left next time. Once you've found a spot that consistently gets the wing ball near or in the corner pocket, practice the shot repeatedly to make it more consistent. Once you can consistently hit the spot you are aiming for, and rarely scratch or foul on the break, start thinking about positioning after the break. With enough control, and potentially by adding spin to the cue ball, you can get the cue ball to end up near the center line...


Поместите в клетку беговое колесо.

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An exercise wheel is considered the mainstay of a hamster’s exercise. An exercise wheel with wires or mesh could injure your hamster’s paws, so select an exercise wheel that has a solid bottom. Also, look for one that can attach to one of the interior sides of your hamster’s cage.  The exercise wheel should be large enough (minimum 12 inches in diameter) to prevent your hamster’s back from bending when he is running on the wheel.  Listen to the wheel when your hamster is running on it. If it is noisy, you may want to consider moving your hamster’s cage to an area outside of your bedroom. Hamsters are nocturnal animals, so your hamster would likely be running on his cage during the night.


Поместите в микроволновую печь полный стакан воды на 240 мл. Разогревайте воду в течение 2 минут на высокой мощности. Выложите тесто в миску. Поставьте миску с тестом в микроволновую печь и закройте дверцу. Подождите 30–45 минут, чтобы тесто поднялось. Нагрейте воду, если тесто не поднимается.

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Make sure the glass you use is small enough to fit in your microwave. After two minutes, open the microwave and move the glass of water to the side of the microwave to make room for the bowl of dough.  Use an oven mitt or dish towel to move the glass in case it's hot. Use a bowl that’s small enough to fit in your microwave. Don’t worry if the bowl isn’t microwave safe - the microwave won’t be on when it’s in there. Leave the glass of water in the microwave with the dough. The glass of water and the heat from the microwave will create a warm, moist environment that will help the dough rise faster. Do not turn on the microwave. Check on the dough after 30 minutes to see if it’s finished. You’ll know it’s finished rising once it’s doubled in size. If it's not done rising, leave the dough in the microwave for another 15 minutes. If after 45 minutes the dough still hasn’t doubled in size, remove it from the microwave. Reheat the glass of water on high for two minutes and then place the bowl of dough back in the microwave. Let the dough continue to rise for another 10 to 15 minutes.


Поместите емкость с белым уксусом на верхнюю корзину. Высыпьте 180 грамм соды на дно посудомоечной машины. Включите цикл мойки с горячей водой. Остановите мойку в середине цикла и подождите 20 минут. Когда цикл мойки завершится, протрите внутренние стенки посудомоечной машины.

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Pour one cup (236.58 ml) of white vinegar into a container or cup and place it on the top washing rack in your dishwasher. As you run your wash, the vinegar will help disinfect your dishwasher. Make sure that the container is dishwasher safe. Baking soda will help absorb the unpleasant odors and will leave your dishwasher smelling fresh. Measure out one cup (180 g) of baking soda into a measuring cup and pour it into the bottom basin of the washer itself. Press the high-temperature wash cycle on the front of your dishwasher and let it run. Set an alarm for halfway through the washing cycle so you remember to return to your dishwasher. Pause your washing cycle and open the dishwasher door. The vinegar and baking soda will start to work away embedded grime and will remove unpleasant odors. Use a dry cotton rag or cloth to wipe down the interior of the machine until it's dry. Performing once a month maintenance on your dishwasher will prevent food debris from building up and will stop unpleasant odors.


Поместите капкейк в небольшую миску. Используйте вилку, чтобы растереть капкейк. Смешайте кусочки вместе. Ешьте вилкой. Вот и все.

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This is a messy method meant for messy cupcakes, so a bowl is preferable to a plate. This method is rarely used when eating a cupcake in good condition. Instead, this method works best for cupcakes that are otherwise inedible because they are too crumbly or because the frosting is too runny. Press down onto the cupcake using the tines (the pointy part) of the fork, smashing the cake down until it is completely broken apart. Stir the crumbled cake pieces and the frosting until clumps of sticky cupcake goodness form. You will need a sufficient amount of frosting to make this work. If your cupcake is lacking in frosting and you cannot get it to clump up, consider adding more frosting or a dollop of jam or similarly sticky spread to the crumbled up cupcake. Pick up the clumps of cupcake with your fork and eat them that way. If the clumps fall apart when you stick your fork through them, switch to a spoon.


Поместите конец бура в унитаз. Поворачивайте изогнутую рукоятку по часовой стрелке. Ищите засор в трубах. Измельчите или извлеките засор.

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Unfurl the snake and lower the bulbous metal end into the toilet bowl. Begin the feeding the snake into the mouth of the drain. At the end of the snake is a curved hook, which will help break up and grab debris that has accumulated in the pipes.  Make sure the plastic coating on the end of the snake is intact so it doesn’t scratch the porcelain. If it is not, wrap it in duct tape. If everything is properly inserted, you should not be able to see the cable Once the snake is in position, start steadily rotating the handle on the opposite end. This will extend the snake and force its length slowly through the pipes. Plumbing snakes are constructed with flexible metal coils, so it will be able to bend and follow the contours of the pipes as it is unwound.  If it doesn’t turn, pull the snake back a little ways and quarter turn the handle counterclockwise and try again. Unclogging a toilet with a snake is as simple as turning the crank a few times. If you notice the snake slowing down or coming to a stop, it may have encountered resistance. Jostle the shaft slightly to help the snake loosen up whatever is stuck deep in the pipes. Continue turning the handle in a clockwise direction until the snake clears the pipe. Don’t be rough with the shaft of the snake or try to draw out the clog by force. Just keep winding and unwinding and let it wear down the clog on its own. After you locate and work over the clog, rotate the handle in the opposite direction (counterclockwise) to retract the snake and examine what it has collected. Always pull out the clog rather than trying force it deeper into the pipe. Repeat this process until the pipe is completely unobstructed.  Pushing the clog further in may end up making the problem worse, as eventually it can get so deep that you can no longer reach it.  Always make sure to sanitize your snake after each use. This can be accomplished by rinsing the snake off outside with a garden hose. You can also leave the end of the snake in the toilet for a few flushes after you've added...


Поместите курсор около текста (слова), который вы хотите прокомментировать (добавить к нему примечание). Вставьте примечание. При вводе текста примечания (в «облачках») вам доступны все функции форматирования текста, такие как полужирный, курсив, подчеркивание.

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Drag your cursor over the words you wish to comment on, or place your cursor at the end of a piece of text. Once you select the option for inserting comments for your version of Word, a balloon will appear in the right margin with identifying initials and a sequence number if you are in Print Layout or Web Layout view. If you are in normal or Outline view, a number will appear in the Reviewing pane.  In Word 2003, select Comment from the Insert menu. In Word 2007 and 2010, select New Comment from the Comments group in the Review menu ribbon. If your new comment falls between existing comments, the comments following it will be renumbered to reflect their new positions in the comment sequence. All text formatting features, such as bolding, italics, and underlining are available for comment text. You can also insert hyperlinks in comments.


Поместите кусочки белки в химически нейтральную большую миску. Зажгите маленький огонь на гриле. Слейте воду и приправьте солью и перцем. Поместите кусочки белки на гриль.

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Cover them with water and a few teaspoons of salt. Place a lid on the bowl and refrigerate overnight.  This step helps to tenderize the meat. If you have a young squirrel, you may skip this step. You may skip this step if you want to grill a squirrel over a fire in the woods and don't have time to soak it first. Set up a charcoal grill with low, steady heat. If you're camping in the woods, build a fire and allow it it to burn down until you have hot, slow-burning embers to cook over.  Cook over low heat for an hour, turning the pieces occasionally.  If you're cooking over an outdoor fire, skewer the pieces on metal skewers or cleaned sticks. Cook for an hour, rotating occasionally. For barbecued squirrel, baste the squirrel pieces with barbecue sauce every fifteen minutes until the meat is cooked.


Поместите мешок в ванну. Встаньте на мешок. Постирайте мешок. Прополощите. Достаньте спальный мешок.

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Wash one at a time, as any more makes this task cumbersome and tiring. . With newer hydrophobic sleeping bags, you will likely have to gently stand in the bath with bare feet to squash the air bubbles down and to force the bag under the water. Gently move the bag around with your hands to clean. Ensure that all the soap suds are removed. This may take several rinses. If they remain in the sleeping bag, they might react with the lofting and/or water-resistant features. Haul it up from the bath. Proceed to "Drying" steps outlined below.


Поместите наполовину использованный рулон бумажных полотенец вертикально на стол. Достаньте подгузники из пачки и распрямите их. Приложите второй подгузник вдоль рулона бумажных полотенец, чтобы он перекрывал первый. Свяжите нижний слой большой резинкой. Повторите процедуру, чтобы изготовить еще два слоя.

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The roll of paper towels will be the centerpiece of the cake that will hold the layers together. You can also used a rolled up blanket or a large bottle of baby lotion as the centerpiece. However, a roll of paper towels will be the easiest centerpiece to work with. Place one diaper so that it is lying horizontally along the roll of paper towels. Repeat this process so that you form overlapping layers of diapers around the paper towels. You can make this bottom layer as large or as small as you want, just keep in mind that this is the base layer so the other two layers will get progressively smaller than this one. If you have someone to help you do this, it will be easier. Hold the diapers in place around the paper towel roll. Have your helper slip the rubber band over the diapers so that they are secured against the roll. The layers should get progressively smaller than the base, with the top layer being smallest. Secure each layer with a large rubber band.


Поместите очищенный и нарезанный банан в блендер. Добавьте молоко, йогурт и овсянку. Посыпьте сверху корицей, медом и арахисовым маслом. Смешивайте ингредиенты до тех пор, пока они не станут однородной массой. Перелейте смузи в высокий стакан и подавайте.

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For a thicker smoothie, use a frozen banana. If you don't have a blender, you can use a food processor fitted with metal blades instead. For a sweeter smoothie, use vanilla yogurt. For a less sweet smoothie, use plain yogurt. You can also omit the milk and use more yogurt for an even thicker smoothie. The cinnamon will add a hint of spice and flavor to the smoothie, while the honey will add a touch of sweetness. The peanut butter will add some extra protein. If you are using peanut butter, be sure to use the smooth kind; it will be much easier to blend than the chunky kind. If you like your smoothies extra cold and thick, add some ice cubes. Occasionally, pause the blender and push the ingredients down the walls of the blender. This will ensure that everything gets evenly mixed and that no lumps remain. You can enjoy it as it is, or you can garnish it with a sprinkle of oatmeal, a dash of cinnamon, or a drizzle of honey.


Поместите статую в ведро с чистой водой и очистите большой щеткой. Достаньте статую из ведра и высушите на солнце. Заделайте трещины эпоксидной шпаклевкой.

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Don’t use soap in the water since it may have a negative effect on the concrete and the overall painting process. Scrub the statue until you get the large areas as clean as you’d like them. Use a toothbrush to scrub the smaller nooks and crannies in the statue. It should take a few minutes to dry, depending on how warm the air is. Air drying the statue will kill any moss that’s left behind. Concrete statues look more pristine when they’ve been dried in the sun and when they don’t have any moss on their surfaces. Don’t leave concrete statuary to dry outside in the winter, because moisture will collect in its pores, causing it to expand and eventually crack. Choose a putty that is the same color as the statue, or close enough. So, if the statue is white or gray use silver or gray putty. Break off a couple pieces of epoxy putty or however many you need to fill in each crack. Smooth it over using a wet spatula or a knife and let the putty dry for 3 to 4 hours.   You can find epoxy putty in craft stores. Wear gloves when handling epoxy putty to protect your skin from irritation. Use a blow dryer to set the putty quickly. You can use epoxy putty to replace missing pieces from a concrete statue, such as toes. The putty becomes hard as a rock once it’s dried, so no one will know a toe was ever missing.


Поместите цветную капусту в форму для запекания. Полейте цветную капусту сырным соусом. Смешайте панировочные сухари и сыр и посыпьте блюдо готовой смесью. Запекайте блюдо в течение приблизительно 30 минут. Блюдо готово.

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Check on the cauliflower pieces to ensure that they’re dry. Next, set them in the bottom of a 2-quart (1.89 l) baking dish. Take the time to spread them out in as even a layer as possible. Make sure that your baking dish is ovenproof or it may crack when placed in the oven to bake. Once the cauliflower is in the bottom of the baking dish, pour the cheese sauce over the florets. While you can add the sauce directly from the pan, it usually helps to use a spoon to spread the sauce so you can be sure that all of the cauliflower is covered. To create a topping for the dish, combine 2 to 3 tablespoons (30-45 g) of breadcrumbs with 2 tablespoons (30 g) of grated cheddar cheese in a small bowl. Sprinkle the mixture over the top of the sauce-covered cauliflower in an even layer. You can customize the topping to your taste. For example, you might omit the breadcrumbs if you prefer and use only cheese. Place the baking dish in the preheated oven, and allow the cauliflower cheese to cook for approximately 30 minutes. You’ll know the dish is ready when the top is golden brown and the sauce is bubbling. If you want to add a garnish to the casserole, you can sprinkle chopped chives or flat-leaf parsley over the top once it comes out of the oven.


Поместите чечевицу и 4 стакана воды (1000 мл) в кастрюлю медленного приготовления. Готовьте в течение 4 часов на низком огне. Слейте воду. Посолите чечевицу.

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Pour 1 cup (250 mL) clean, sorted lentils into your slow cooker and add four times as much water. As is true with the stovetop method, you can cook as few or as many lentils as you need to make using the slow cooker method as long as you have a large enough slow cooker. Simply make sure that the ration of lentils to water is 1 portion of lentils per 4 portions of water. Cover the slow cooker and set it to low. Cook the lentils until they become tender without turning mushy.  This process usually takes about 4 hours, but the time may vary depending on how old the lentils are. Older lentils may take up to 6 hours, while younger, fresher lentils may only need 3 1/2 to 4 hours. If cooking on a High setting, halve the time. Cook the lentils for 2 hours instead of 4 hours. Do not stir the lentils as they cook. Avoid removing the lid during the cooking process, only doing so once you are ready to test for doneness. Removing the lid causes the heat built up in the slow cooker to escape, which could delay and lengthen your total cooking time. Use a slotted spoon to transfer the lentils to a serving bowl or pour the contents of the slow cooker through a colander or strainer with small holes. If you emptied the contents of the slow cooker, you can return the lentils to the slow cooker after straining out the water. Make sure that the heat is turned off, however. Stir 1/4 tsp (1.25 mL) salt into the lentils after draining them. Add more salt as needed.  Do not add salt or acidic ingredients to the lentils as they cook. Doing so can prevent the lentils from becoming tender. Note that this step completes the cooking process for your lentils.


Поместите шаблон на склеенный брус и обведите контур пропеллера. Зафиксируйте заготовку. Просверлите центральное отверстие. Снимите лишнюю древесину. Обозначьте угол изгиба лопасти по краю древесины. Снимите лишний материал, чтобы получить требуемый угол. Повторите обработку для противоположного угла. Разверните пропеллер. Проверьте балансировку пропеллера. Покройте пропеллер слоем лака.

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Draw a line all the way around the shape of the blade. Mark the hole in the center. You may want to use a vice to secure the propeller while you work. If you don't have one you can tie down one side of the propeller to the table while you work on the other end to keep it secure. Mark the hole from you design cutout, then drill it with a one inch drill bit. The hole should be at close to the center of the wood, but doesn't need to be exact. Cut the wood around the shape of the propeller profile. Use as saw and cut as close to the lines that were traced on the wood as possible. Use the blade angle that was determined from the prop calc and mark off the shape of the pitch on the wood. Mark the pitch angle on the edge of the block of wood that would make the tip of the propeller blade. Then draw a line along the length of the blade to mark the twist of the blade. Repeat at the opposite end of the prop blade. Use a saw to cut off the bulk of the excess wood first. Then, use a chisel or belt sander to work the wood into the correct shape. Continue sanding until the blade is smooth. Precision milling machines can take 60 passes to sand a propeller precisely, so be prepared to spend some hours getting your propellers as close to perfect as possible. Flip the block over and repeat so you are carving off the excess wood on the bottom in the opposite corner. Be sure your blades are both curved in the same direction. Repeat carving the corners in a similar fashion for the other blade. Try to keep the propeller blades as smooth as possible. Go over the wood with a sander to get a nice flat surface on your blade. Put a straight bar through the center hole of the propeller and see if the wings will balance evenly at each end. If the prop stays straight with the blades perfectly horizontal, you have a well-balanced propeller. Enamel will help to seal in the propeller to protect it from weather and moisture. Spray a coat over the entire surface. Allow 24 hours to dry. If desired you can repeat and add a second coat. You can...


Пометьте письмо как спам. Откройте письмо от нежелательного отправителя. Щелкните по ⋮. Нажмите Заблокировать [отправитель]. Щелкните по Заблокировать.

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Since blocking an email's sender ensures that the email will go to the Spam folder, you can just mark the email as spam in the first place. This has a lower chance of success than blocking the sender, but will work for emails which come from automated services (e.g., Spotify):  Select the email by clicking its checkbox. Click the ! icon at the top of the page. Click Report spam & unsubscribe if it's an option; otherwise, click Report. Click the email from a sender whom you want to block. It's in the upper-right side of the email's window. A drop-down menu will appear. This option is in the drop-down menu. For example, if you opened an email from Twitter, you would click Block "Twitter" here. It's at the bottom of the resulting pop-up window. Doing so adds the email's sender to your account's blacklist.


Помните о потенциальной опасности для здоровья. Выясните, каких веществ стоит избегать. Ищите обозначения безопасности посуды. Загляните в свою кладовку. Купите новые контейнеры. Проведите тест на безопасность.

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Some microwavable containers, especially those made of plastic, can be potentially harmful to your health. Others, like glass or plastic dishes, are better for your health. Informing yourself about the potential dangers of certain types of microwave-safe containers may help you make a safer choice. Some of the potential health hazards are:  ”Endocrine disruption,” which mimics human hormones. This may have effects such as modifying chemical signals that regulate metabolism and reproduction.  Miscarriage and birth defects Lower sperm counts Early puberty Cancer Obesity and diabetes Neurobehavioral abnormalities. “Plastic” is a generic term for different materials, or plasticizers, that can form microwave containers. In particular, it's plastic containers with BPA, phthalates, polyvinyl chloride, and polycarbonate that may harm your health. Although the Food and Drug Administration (FDA) closely regulates plastic containers and materials that come in contact with foods, you may still want to learn and avoid potentially hazardous chemicals. The following containers may be harmful if microwaved with food:  Plastic dishes Some Styrofoam containers Plastic storage or shopping bags Plastic wrap Takeout food containers, water bottles, and plastic tubs or jars that hold foods like margarine, yogurt, mayonnaise, or mustard.  Soft plastic containers In many cases, containers are manufactured to be microwave-safe and may have labels on their packing and the products indicating this. In addition, you may want to make sure that the containers also bear other markers that can indicate they're safe for microwave use and your health. Check packaging and the product for the following symbols or statements:  A label ”microwave-safe” A symbol of a dish with wave-like lines above it. A symbol of lines of waves.  A symbol of a triangle, or Mobius loop, with a number in it. The number designates the type of plasticizer used in the product, which you may want to avoid. You may already have microwave- safe containers in your kitchen....


Помните о своих правах. Говорите себе, что вы сами отвечаете за себя. Четко озвучьте свои границы. Прямо заявите о границах. При необходимости будьте решительны.

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In any given situation, you have rights. You do not want to give up these rights because you have to interact with a difficult person. Controlling people have a way of getting inside your head and causing you to forget your basic rights as a human being. Remind yourself you deserve to be treated decently.  Everyone has the fundamental right to be treated with respect, to be allowed to express their opinions, to say "no" without feeling guilty, and have different opinions. If you've been dealing with a controlling person long term, you may have forgotten you have these rights. Before interacting with someone, remind yourself of your rights. Keep them in mind when setting boundaries. For example, a controlling boyfriend may expect you to spend time with him instead of going out with friends. If you don't want to sit at home and watch a movie one night, a controlling boyfriend will make you feel guilty for this. As you get ready to assert your boundaries, think something like, "I have the right to say 'No' to him without feeling bad." The first step to setting boundaries is to take back your control. You cannot control another person's negative actions but you can control how you personally react to them. You have choices in regards to how you approach boundaries.  Oftentimes, people take a grin and bear it approach with controlling people. You may also work on avoiding the person altogether. You may, for example, simply not go to family events if you have to see your controlling father. Break free from these patterns. Think something like, "I'm in control of whether or not I let this happen. I refuse to be a victim." Decide you're going to make the choice to assert your independence and demand respect. Controlling people are always trying to push the limits of those around them. Controlling people enjoy knowing they've broken someone's barriers. Let the controlling person know where your personal limits are. Make it clear to them which behaviors you will and will not tolerate.  Recognize when you can and cannot...


Помните о трех основных причинах, по которым люди могут лгать. Не вините себя за то, что ваш парень вам лжет. Учтите обстоятельства, в которых молодой человек лжет. Противодействуйте лжи честностью и открытостью. Обсудите с молодым человеком причины того, что он вам солгал. Четко дайте понять, что вам не нравится выслушивать ложь. Подумайте о том, как ложь влияет на ваши отношения.

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Though people may lie for many different reasons, in general, people tell lies to hide something from another person, to hurt another person, or to make themselves seem greater or better than they really are. It may be helpful for you to consider which reason may be motivating your boyfriend to lie to you. If your boyfriend is lying to you to keep something from you, it may be useful to approach his lie as a way to reveal a truth he is hiding. If you and your boyfriend are just starting to date seriously, he may lie to you to hype himself up to you and make himself seem more worthy of your attention. However, if you think your boyfriend may be motivated to lie to you to hurt you, you may want to consider if his lies are a red flag that there are other issues in the relationship that need to be addressed. If you have complained about your boyfriend's behavior before, you may feel like you are partly to blame for him covering up his bad habit or behavior. But it's important to remember that you are not to blame for your boyfriend's lies, as only your boyfriend can be responsible for his behavior. Part of being an adult in a mature relationship is being willing to take responsibility for one's own actions. Your boyfriend should be willing to take the blame for his lies and you should not feel you are responsible for his choices. No one can be "made" to lie, it is a choice they make and it is their responsibility to own up to their choice. Keep this in mind as you try to deal with your boyfriend's lies. If you catch him in a lie or notice telltale signs he is lying when he is speaking to you, think about what you were talking about together that triggered the lie or motivated him to lie. You could be discussing an event you were both supposed to attend together, but he backed out at the last minute, or you may be talking about a person he works with.  Thinking about the context of the lie may also help you determine why he felt the need to lie to you. This way, when you confront him, you can explain why you think...


Помните об интервалах замены масла. Меняйте масло самостоятельно. Отдайте машину в сервис.

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How often you need to change your oil depends on the type of car you own. Some cars need an oil change every 3,000 miles (4,800 km), while others can go up to 10,000 or even 15,000 miles (24,000 km) without an oil change. Research your car and talk to the manufacturer or your mechanic to determine how often your oil should be changed. Changing your car's oil can save you between $25 and $75 dollars. If you don't have an aptitude for working on cars, there's no reason why you can't do it yourself. Make sure you have the right oil and tools before you begin. Most people take their car to a garage to have the oil changed. Simply drive up to an "oil and lube" facility and let the mechanic there know that your oil needs to be changed. The service usually takes about half an hour and is done by a mechanic while you wait in the lobby.


Помните, почему важно избавиться от жира на животе. Взвешивайтесь в одно и то же время каждый день. Измерьте ваш прогресс. Делайте фотографии. Худейте с другом.

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If you're finding it hard to stay motivated, try to remind yourself of why losing belly fat is important for your health.  People with high levels of belly fat are more likely to have increased levels of visceral fat, which is the fat that forms around important internal organs, like the heart, liver and lungs.  Although visceral fat is not all bad (as it protects the organs), too much of it can produce harmful, toxic substances within the body and lead to an increased risk of heart disease, high blood pressure, type 2 diabetes, fatty liver disease, and certain cancers.  Therefore, you shouldn't just lose belly fat in order to look better - you should do it because it is important for your overall health. In order to achieve minimal visceral fat, you should aim to have a waist measurement of less than 35 inches (88.9 cm) if you're a woman and less that 40 inches (101.6 cm) if you're a man. If you're in the habit of constantly weighing yourself, it can be disheartening when you don't see any progress.  However, weight can fluctuate quite a bit from day to day and even from hour to hour, depending on what you ate and when you had your last bowel movement. Therefore, it's important to standardize your weigh-in procedures in order to get a more accurate indication of your progress. Weigh yourself at the same time everyday - most people prefer to do it in the morning, before breakfast, as this is when your weight should be at it's lowest point. Some professionals recommend weighing yourself each day to stay aware of your weight. In addition to weighing yourself, it's a good idea to take measurements in order to track your progress. Sometimes, even if you haven't lost any pounds, you may have lost inches.  Calculate your waist-to-hip ratio by measuring your waist (the thinnest part around your navel) and your hips (the widest part around your hip bone). Divide your waist measurement by your hip measurement in order to get your waist-to-hip ratio. A healthy waist-to-hip ratio for women is 0.8 or lower, while for men...


Помните, что Left 4 Dead – игра про выживание. В игровом меню выберите режим игры. Проверьте, какие действия какими клавишами выполняются. Подберите аптечку и оружие в стартовой локации. Не расходитесь! Передвигайтесь по уровням как можно быстрее. Заранее подготовьтесь к событиям-крещендо. Запомните базовую структуру уровня L4D2. Знайте, что предметы, враги и таймеры будут уникальны для каждой игры.

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The L4D games are about staying alive -- not killing a big boss, saving the world, or racking up a high score. No matter what the mode, you objective is to stay alive for as long as possible. With that in mind, there is some general advice that will help you through any situation:  Always keep moving. A standing target is an easy one to hit. Work together with all 3 teammates -- never go off alone. Conserve ammo and supplies, only using when necessary. From the start screen, choose "Campaign" and start with "Dead Center." If you've never played shooting games before, set the difficulty to easy and hit start. Campaigns are single-player games that give you three computer-controlled teammates (AI) to help you fight through the zombies.  It does not matter which character you choose. In the game they all work identically. If you're with a friend you can choose "Split-Screen" as well. This is a normal campaign, but two of you can play together on the same mission with 2 AI teammates. The first location you arrive at, in every level, is always free of zombies. This gives you the chance to learn the controls if you're not used to them yet. While they are different on every console, you can easily check the controls in the start menu. To do so, hit "Start" and navigate to "Controls." This screen will show you what each button or computer key does. The very basic controls that you must know include:  Move and shoot. Switch weapon. Reload weapon. How to shove. How to use items (on yourself and others). At the beginning of every level there are several Medkits, which are thick, rectangular red packs, and several weapons. Head over and pick them up. On the first level, they sit on a table right next to the door.   Pistol: Your automatic first weapon. Pistols are weak but accurate and, most importantly, have unlimited ammunition. If you find another one on the ground, you can pick it up to dual wield them, effectively giving you double power, shots, and firing rate.  Medkits: Medkits heal your character completely. You...


Помните, что здесь ставки рассматривают только шансы на победу. Положительный коэффициент указывает на то, какую прибыль вы получите на каждые поставленные 100 долларов (также вам выплатят ту сумму, которую вы поставили). Отрицательный коэффициент указывает на то, какую сумму вы должны поставить, чтобы получить 100 долларов.

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Odds are presented as a positive or negative number next to the team's name. A negative number means the team is favored to win, while a positive number indicates that they are the underdog.  Ex: Dallas Cowboys, -135; Seattle Seahawks, +135. This means the Cowboys are the favorites, but pay out less money if a bet on them wins. Try out an online to check your math when you first get started. Soon enough it will be second nature, but for now ask a friend or search for a calculator that fits your betting needs. You also get the money you bet back. So when you bet $100 on the Seahawks, who are valued at +135, then you make $235 if they win.  If you bet $200, you will make twice as much profit. To calculate how much profit you make per dollar spent, divide the amount you are going to spend by 100. Multiply this number by the moneyline to see your potential profit. If I spend $50, I will make .5 (50/100) of the moneyline if I win. On  +135 odds, I would make $67.50 profit off of a winning bet. Ex: If I spend $250 on the Seahawks (+135), I would earn $587.50 ($250 + $135 x [$250/$100]) if they win. When betting on the favorite, you take less risk, and thus earn less. When betting on a favorite, the moneyline is the amount of money you need to spend to make $100 profit. In the previous example, in order to make $100 of profit betting for the Cowboys, you would need to spend $135. Like positive odds, you earn back your bet when winning.  To calculate profit, divide 100 by the moneyline to find out the profit made per dollar spent. If the moneyline is -150, then you will make $.66 for every dollar you bet (100/150). Ex: If the New York Giants are favored to win -150, and I spend $90, I would make $150 total ($90 + $90 x [100/150]).


Помните, что огни ночного города помешают вам найти планеты на небе. Посмотрите на правое полушарие небесного свода. Учитывайте ваше местоположение на Земле.

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It is easier to see the stars and planets in the night sky if you live in a rural area. If you’re in the city, it will be much more difficult to see them because of light pollution. Try to find a spot away from stray light that shines off of buildings. The planets are rarely near one another in the night sky. Knowing where to see them is very important. A great way to find them is to locate them when they appear as part of a constellation.  Mercury: Mercury will be visible near the Sun. You’ll lose it in the Sun’s glare for most of the year, but it will return to view in the middle of August.  Mars: look low in the morning sky, Mars moves eastward. Jupiter: Jupiter is always located very far away from the sun. Saturn: look low in the Libra constellation to see this bright planet. The planets may have an apparition period but may earlier in the eastern hemisphere and later in the night in the western hemisphere. When you look at the apparition periods, take into consideration what part of the earth you’re on.


Помните, что от простуды нет лекарств. Чаще и тщательнее мойте руки. Прикрывайте нос и рот платком или салфеткой. По возможности избегайте людных мест. Дезинфицируйте различные поверхности.

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Although there is no cure for the common cold, there are effective ways to help prevent it. Employing basic measures such as handwashing, cleaning surfaces, and covering your mouth can help minimize your risk for contracting it.  Unlike the flu, there is no vaccine for the common cold. Antibiotics will not be effective in treating a cold, as a cold is caused by a virus and antibiotics treat bacterial infections. One of the most effective ways to prevent a cold is by proper hand-washing techniques. This minimizes the spread of bacteria and the flu virus from surfaces that many people touch.  Wash your hands in warm water with a mild soap for at least 20 seconds. Use hand sanitizer if soap and water are not available. Make sure to wash your hands after touching anything in crowded places, such as handles on public transportation. Always cover both your nose and mouth with a tissue when you cough or sneeze. If you don’t have a tissue, cough or sneeze into the crook of your elbow to avoid contaminating your hands.  Make sure to discard the tissue right away and then wash your hands. Covering your nose and mouth minimizes the risk of spreading your cold to those around you. Encourage others to cover their nose and mouth when coughing or sneezing. Colds are very contagious, especially for children, and spreads most easily in places where there are large crowds of people. Minimizing time in crowded spaces may reduce your risk of getting a cold.  Avoid contact with infected individuals. Do not share utensils and other personal objects with someone who has a cold. If you have a cold, stay home to reduce the risk of spreading it to others. Germs spread easily in shared spaces such as bathrooms or on kitchen surfaces. Cleaning and disinfecting these spaces frequently may help prevent spreading the cold to other members of your family or your friends and colleagues.  Focus on spaces that everyone in your vicinity uses. This includes the toilet, bathroom sink, kitchen counters, and the kitchen sink. You may also want to...


Помните: хорошо выглядеть важно, однако это не самая главная в жизни вещь и не единственное ваше достоинство. Потратьте пару часов, чтобы составить план ухода за своей внешностью, который поможет достичь ваших целей. Начните с волос. Ухаживайте за кожей. Сделайте профессиональную коррекцию бровей. Подчеркните черты лица. Поддерживайте чистоту и форму ногтей и каждый вечер увлажняйте их. Постарайтесь определить свой стиль.

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Take beauty lightheartedly, aiming for simplicity and health. When done right, it shouldn't take more than half an hour each morning and night. If you feel your hair looks drab, research your face shape and a haircut that would bring out your best features (ask your stylist for help). Generally you should aim for hair that is clean, shiny and healthy. You can achieve this by washing as needed and conditioning as often as necessary for your hair type. Also, embrace your natural texture and heat-style as little as you can. There are plenty of wikiHow articles that can help you with that. If you drink plenty of water, get plenty of rest and eat healthy, your beautiful skin will shine through. If it still needs some help, get products for your specific problem. A cleanser, toner and moisturizer should solve most of it. A scrub made with sugar drenched in olive oil should wash away blackheads and acne after some uses. You can then keep up the brow grooming yourself with tweezers. Keep lashes lush by applying petroleum jelly every night. If you feel strongly about your eye shape, try simple makeup tricks to make yourself look better like a little liner or producing optical illusions with highlighter. You can improve the looks of nearly anything with clever makeup tricks like wearing darker blush under the cheekbones to make them more pronounced. Be careful when choosing products for facial use such as foundation or blush, ask for help from professionals (but forgo as many products as you can). Also seek help of you are unsure on how to apply makeup. Nothing looks worse than poorly applied makeup, no matter how bad do you think you'll look without it. Then embellish however you like with nail polish or nail art. A weekly manicure done at home is highly recommended, even if you don't paint your nails, just trim and file. First and foremost clean out your closet and research what would make your best features stand out, and dress for your body shape. Then write down a couple outfits to wear when you don't have the...


Помогайте брату или сестре, когда ваш родственник в этом нуждается. Хвалите брата или сестру за хорошие качества, которыми он или она обладает. Благодарите брата или сестру за то, что они делают для вас. Слушайте, когда говорит ваш брат или сестра. Защищайте своего брата или сестру.

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Whether your sibling is struggling with school, work, or personal issues, they can benefit from their sister's love and assistance. If they ask you for help, assist them in any way that you can.  Don't wait for your sibling to ask you for help. If they seem like they're struggling, reach out to them. You can say, "Hey, is everything ok? Is there anything I can do to help?" Sometimes your sibling may not want you to interfere. Respect their decision, but state that you will be there if they change their mind. You can say, “I understand. Just let me know if you ever do want my help.” Don't hold back on noticing your sibling's skills and accomplishments. Let them know when they have made you proud or what you admire about them.  If you know your sibling is insecure about something, lift their spirits by admiring them. For example, if your brother is worried about getting into college, you can say, “You've been working so hard! No matter what ends up happening, I know you'll do well.” Congratulate them on them on their accomplishments. For example, if a sibling wins an award, let them know how proud you are. Give them examples of how their good qualities influence and impact you in positive ways. Let them know when they do things that inspire you. For example, if your sibling kept trying at an activity they struggled with, tell them that they inspired you to keep working at something you found difficult and that you admire that quality about them. When your sibling does a favor for you or if they support you, express gratitude to them. Let them know that you appreciate their presence in your life. For example, you can say, “Thank you so much for always listening when I need to talk. It makes me so happy to know I have a sibling like you.” When things happen in life, talking to a sibling can be a big help. You can get your siblings to open up to you by opening up them first. Be willing to share things and to listen to what they want to share.  Sometimes, a person just needs someone to listen, not to give advice....


Помогайте другим. Любите себя. Попробуйте что-нибудь совершенно новое. Научитесь проигрывать. Будьте в компании с людьми, которые довольны жизнью. Избегайте сплетен. Занимайтесь спортом. Смотрите в лицо проблемам. Найдите цель в жизни.

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Happy people are known to not only be content with their lives, but to love improving the lives of others. You don't have to work in a soup kitchen if that's not your thing, but you should make a goal of helping others regularly, whether you're volunteering at your local library, helping a friend study for her maths test, or helping your little brother find a summer job. Even the little things can make a big difference in someone else's life, and you'll feel more content with your own life because of it.  Helping other people will also make you less focused on yourself and all of the things you don't have. This is an important factor on how you are be able to sustain the contentment in your life. You should love yourself first, before you can love others. The first step on loving yourself is you have to know yourself.  Define who you really are and what makes you happy. This will go a long way in making you love yourself and every little thing about your life.  It's okay to recognize that you have flaws and that you aren't perfect. Working to address as many of these flaws as you can, though, can make you feel even better about yourself. Doing something completely new and out of your comfort zone will make you open up your mind and have a less rigid view of how things should be done. Whether you're learning to cook, taking dancing lessons, or sky diving, mixing things up will make you feel happier because you'll be less set in your ways. Find a new hobby, hang out with a new friend, or just walk around a new area in your neighbourhood, and you'll feel more content because you'll be changing your perspective.  One of the reasons people can feel unhappy with their lives is because they're sick of doing the same old thing. Doing at least one completely new thing a week can help you to keep a fresh perspective. That's right. If you want to be content with your life, then you have to completely fail at something. It can be trying to cook an elaborate pasta dish, throwing an animal-themed party, or making a clay...


Помогите вашей дочери ставить реальные цели перед собой. Боритесь с негативным мышлением. Поощряйте свою дочь  вести здоровый образ жизни. Приобретите домашнее животное. Убедитесь, ваш подросток делает физические упражнения. Придерживайтесь здоровой диеты.

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One of the things that can increase feelings of depression is the thought that you can’t achieve anything you want to. If your teen is struggling with these feelings, help her to set realistic goals for herself. For example, if your teen’s grade in algebra has dropped to a D, help her to create goal that she will be able to achieve, like raising her grade to an A or B by the end of the quarter (depending on how much time she has). Provide further help by offering to go over homework with her, or getting her a tutor that can help her to catch up with the rest of the class. Depression puts a negative spin on everything, including the way your teen sees herself. In order to change these thoughts, you need to first have your teen identify these thoughts. Have her write down her various negative thoughts in a journal. Then, with your teen’s permission, go back over some of these thoughts together.  Challenge these thoughts by encouraging your teen to not be so hard on herself. Give her examples of times that she was amazing. Have her list things that she is achieved, and help her write the list if she has trouble coming up with examples. Have your teen aim for 8 to 9 hours of sleep each night so that she can wake up feeling refreshed and ready to take on the day. Make sure that she gets a bit of sunlight every day, and keep her stress in check by teaching her some relaxation techniques. Relaxation techniques include going to  yoga, practicing  meditation, or trying some  deep breathing exercises. Studies have shown that pets can actually relieve depression. If you are open to the idea of getting a family pet, you should consider getting one to help your teen with her depression. Caring for another living being, and getting unconditional love in return, can be incredibly beneficial for someone dealing with depression. When you exercise, your body releases endorphins that create a feeling of happiness. In fact, studies have shown that exercise may be as effective as medication when it comes to fighting depression....


Помогите узнать расписание. Регулярно интересуйтесь делами новенького. Помогайте с домашним заданием, если вы одноклассники.

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On top of getting into a new school, new students have to deal with a whole new schedule. They’ll probably have a lot of questions about the classes themselves, where they are and even the teachers.  See if there any resources at your school to help students with their schedules, then ask the new kid if they have access to them, and help them if they don't. If your school doesn't have such resources, improvise! Get them a planner, help them make their schedule, and print a list of school events. The first day is particularly stressful for new kids, and you’ll want to make sure they’re doing well throughout the day. Try to make yourself available  frequently after that too, though. Make sure you’re also checking on the new kid throughout their first few weeks at their new school.  If you’re comfortable doing so, give them your phone number or social media contact info. This gives them the chance to reach out to you whenever they need it.  Some new kids may not want to be checked in on. If they tell you they don't need help, respect their answer. Changing schools can be especially jarring, especially if it’s done after the beginning of the year. A new kid’s head might be spinning with all the new things they have to learn about their school and fellow classmates.  Offer to do your homework together. Take some time between classes or at lunch to help them with anything they’re having difficulties with. If English is the new student’s second language, you can be very helpful by giving them a hand with their homework.


Помогите человеку понять, что лица с аутизмом могут выражать сочувствие иначе. Расскажите о сильном энтузиазме людей с аутизмом. Помогите человеку понять, что люди с аутизмом испытывают всем знакомые чувства.

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That doesn't mean they have no empathy or kindness. Autistic people are usually very caring people who just struggle with mind-reading. Remind the person you are explaining autism to that many autistic people show empathy differently, making them appear insensitive when really they are just not understanding the emotion you are experiencing.  Explain that it's best to be clear about how you are feeling. For example, an autistic person might not understand why you are looking down, but if you tell them that you're feeling sad because your dad is upset with you, they will have a better idea of how to respond to you. Many autistic people are deeply passionate about a few specific subjects, and could talk about them for great lengths of time.   Talking about the autistic person's special interests can be a great way to connect with them. Some people might think this is rude, but since autistic people can have trouble figuring out what others are thinking, they don't always know when someone is disinterested. Some autistic people are overly cautious about discussing their special interests, for fear of being rude. If that is the case with this person, they should be assured that it is okay to talk about their passions once in a while, especially if their conversation partner is asking questions about them. It is important for people to understand that autistic people feel love, happiness, and pain just like others do. Just because they may seem detached at times does not mean that they are devoid of feelings—in fact, many autistic people feel emotions very deeply.  If the person has a hard time with surprises or bad news, try to break it gently, and then comfort them in a way that works for them.


Помогите щенку взять сосок. Контролируйте процесс кормления щенков. Не смешивайте грудное кормление с кормлением из бутылочки. Ставьте пищу и воду как можно ближе к собаке. Позволяйте щенкам исследовать еду их матери.

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A newborn puppy is blind and deaf, and is not able to walk until it is about 10 days old. It wriggles around to find its mother’s nipple and nurse. Some puppies may need a little help in learning how to latch on.  To help the puppy, first wash and dry your hands. Pick up the puppy and place her against a nipple. The puppy may make exploratory movements with her mouth, but if she is not finding the nipple, gently guide her head so that her lips rest on the nipple. You might need to squeeze a drop of milk from the teat. The puppy will smell it and should latch on. If the puppy still doesn’t latch, gently insert a finger into the corner of her mouth to open the jaw slightly. Then place her open mouth over the teat and release your finger. The puppy should start suckling. Make a mental note of which puppies feed on which nipples. The rear teats produce more milk than those further forward. A puppy who nurses on a front teat may be getting less milk than a puppy who nurses on a rear teat. If a puppy is not gaining weight at the same rate as the others, try to get the puppy to nurse on a rear teat instead. When a mother nurses her puppy, her body will produce milk. When nursing is reduced, milk production also reduces. If there is less milk production, there is a risk that the mother’s body will stop producing enough milk to provide ample nutrition to her babies. Only try bottle feeding if it is absolutely essential. This might occur if the puppy does not have enough physical strength to compete with its littermates to nurse. Another reason might be if the mother has birthed a large litter and has more puppies than teats. The mother will be reluctant to leave her newborns, so make sure she has easy access to food and water. Some bitches will not even move from the box for the first 2-3 days. In this case, offer food and water inside the box. The puppies will be able to observe the mother eating her food. The puppies will rely solely on mother’s milk for their nutrition for 3-4 weeks. Towards the end of this time,...


Помойте волосы водой с уксусом. Начните вычесывать гнид. После того, как вы прочесали прядь, ополосните гребень в мыльной воде. Повторите процесс, пока не вычешите гниды со всех прядей. Помойте волосы. Помойте принадлежности, которые вы использовали.

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Nit eggs are covered in a sticky substance which binds them to human hair follicles. Vinegar has been found to contain chemicals that dissolve this substance, preventing nits from maintaining their grip on human hair.  While kneeling in front of a bathtub, place your head under the faucet. Turn on the warm water and thoroughly dampen your hair. Then, turn off the water and, while still kneeling, pour a large amount of vinegar over your head. Make sure that all strands are coated with the liquid. Then use warm water to rinse your hair. Alternatively, fill a sink with 1:1 parts of water and vinegar. Submerge your hair in the sink entirely, either by dipping your head forward or dipping it backward into the solution. Detangle with a leave-in conditioner and normal brush. Try to get your hair entirely detangled, so that combing with a nit brush is easy and painless. If you are the one affected by lice, then you will need the help of another person. They'll need a metal nit comb — a fine-toothed and rigid comb that is better at removing nits than a plastic comb. You should be able to buy a nit comb at most pharmacies for under $10. They can use a magnifying lens if possible to search for hard-to-see nits. A large number of nits could have been rinsed out of your hair during the vinegar application. However, there will likely still be eggs clinging to the dampened strands. Working with one small section of hair at a time — about the width of the nit comb — your helper should carefully comb through your entire head. Once the comb has run-through a section of hair, the comb should be cleaned off in a shallow bowl filled with water and dish soap. Then, wipe it dry using facial tissue or paper towel, being sure to remove any lice or nits that have clung to the comb. Once your helper has finished with a particular portion of hair, he should pin it flat to the side of your head to minimize the chance of re-infestation. You may want to wash your hair one more time after a complete comb-through. Even if all the nits and...


Помойте волосы мылом и холодной водой. Сполосните руки антисептическим ополаскивателем для рта. Потрите руки предметом из нержавеющей стали, чтобы избавиться от неприятного запаха. Помойте руки уксусом, чтобы подавить зловонный запах. Протрите руки медицинским спиртом или антибактериальным гелем.

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Always use cold water for this, as hot water can dilate your skin's pores and let the odor-causing oils and dirt penetrate further. Create a nice lather with the soap and scrub your hands together thoroughly before rinsing them with cold water. In addition to neutralizing odor-causing compounds, mouthwash can kill the bacteria on your hands that can cause odor. Scented varieties will also lend a minty smell to your hands that can cover up any remaining odor. Simply take any stainless steel item (such as a piece of silverware or a mixing bowl) and rub it all over your hands under cold running water. Continue until the odor is neutralized.  Any stainless steel item will work for this method, including the basin of your sink if you have a stainless steel model. You can buy stainless steel bars of soap that are designed specifically for removing odors from your hands. This method is great for removing the smells left from garlic or onions. When you rinse your hands with vinegar, you don’t need to rub your hands together. Simply splash on some vinegar and let your hands air dry. If you want to reduce the vinegar smell, you can wash your hands with soap and water afterwards. Vinegar is good for removing smells left from fish or onions. Pour 1 teaspoon (4.9 ml) into your hands and rub them together until the rubbing alcohol or hand sanitizer evaporates and your hands are dry. Since alcohol can be very drying on your hands, it's best to only try this method once and move on to another if the odor still lingers.


Помойте голову с шампунем, очищающим волосы от хлора. Можно также помыть волосы кетчупом. В конце нанесите кондиционер.

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Chlorine in either pool or bath water can cause blonde dye to turn green, so using a chlorine removal shampoo should restore your hair back to the intended blonde hue.  Look for chlorine removal shampoos containing thiosulfate. Apply the shampoo as you would apply any other shampoo when washing your hair. If you don't have chlorine removal shampoo, try rinsing your hair with club soda, tomato juice, or lemon juice after exposing it to chlorine-heavy water. These natural remedies may remove most of the green tint. If you don't have access to a chlorine removal shampoo, or if your blonde hair turned green due to sun exposure rather than chlorine exposure, try applying ketchup to your hair. The red in the tomatoes can actually neutralize the green tint.  Additionally, the acid in the tomatoes can strip away minerals responsible for the adverse reaction. When working with ketchup, massage 2 to 4 Tbsp (30 to 60 ml) into your hair using your fingertips, then rinse it out with cool water after 20 or 30 minutes. You should then be able to shampoo your hair like usual. Regardless of whether you use chlorine removal shampoo or ketchup, you need to follow your shampoo ritual with a moisturizing conditioner. Hair dye, clarifying shampoos, and acidic tomatoes can all strip your hair of its natural, necessary oils. Applying a conditioner can help restore the moisture that would otherwise be lost. The exact conditioner needed may vary by hair type and damage. If your hair is otherwise healthy, any standard conditioner should probably be fine. If it feels dry or brittle, however, a leave-in conditioner would be better.


Помойте и высушите волосы. Разделите ваши волосы у корней на квадраты. Сделайте начес на предварительно разделенных прядях волос . Закрепите дреды. Нанесите гель на дреды. Ухаживайте за дредами.

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Use a clarifying shampoo and don't follow it with conditioner in the weeks leading up to your dreading session. Forego products that are designed to moisturize your hair or make it sleek and shiny, since these make it harder for your hair to stay knotted during the dreading process. Use a comb to separate your hair into even sections, and then keep them separated with small rubber bands. Each section will become a dread, so make them or small or as large as you want according to the finished look you have in mind.  One-inch squares create medium-sized dreads. Go a little larger for big dreads, or smaller for many little dreads. The smaller the dreads, the more time it takes to create them. If you don't want it to look like you have even rows of dreadlocks, created a zig-zag or brick lay pattern of squares instead. When the dreads form, these patterns will look more natural than even checkerboard rows. Take a section of hair and place a dread comb or another fine tooth comb about an inch above your scalp. Comb the hair down toward your scalp, teasing it until some hairs get packed around the roots. Continue until the hair is tightly packed, then insert the comb an inch higher, and backcomb again. Keep doing this until the entire section of hair has been backcombed.  Use your free hand to twist the section of hair as you backcomb it. Continue backcombing each section until your entire head of hair has been backcombed. Have a friend help if you get tired. Place a small rubber band at the root and the end of each individual dread. Make sure the rubber bands are tightly secured, since they will need to stay in place until the dreads have "matured," which takes about 3 months. Use a gel containing a natural ingredient like aloe to tame frizz and loose strands of hair. Smooth it onto each section of hair until all your hair has been covered. Over the course of three months, the dreads will begin to lock into place. Aid the process in the following ways:  Shampoo regularly. Use a clarifying shampoo and forego the...


Помойте и высушите пластик. Налейте на ткань немного оливкового масла. Вотрите оливковое масло в пластик. Отполируйте пластик сухой тканью. Осмотрите пластик на предмет остаточного обесцвечивания. Как вариант, попробуйте восстановитель пластика.

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The olive oil will absorb best into a clean surface. If your plastic object is dirty, wash it with soap and warm water. Dry it off with a towel before restoring it to prevent the olive oil from slipping off. Olive oil can restore black plastic's natural color, clearing up any faded or discolored areas. Add a small, coin-sized dab of olive oil to a washcloth or paper towel—a little goes a long way, and you can always add more later as needed. Baby oil or linseed oil can also work as an alternative. Rub the washcloth or paper towel back and forth on the targeted area. Continue rubbing the area for several minutes to help the plastic absorb the olive oil. To avoid getting olive oil on nearby objects, cover them with a tarp or towel. After rubbing the olive oil for a few minutes, take a dry washcloth and wipe the plastic in circular motions. Apply heavy pressure as you do so to get rid of the olive oil grease and give the plastic an extra shine. If you can't find another cloth, use the part of the first paper towel or wash cloth that isn't oily. When you've removed the olive oil, check the plastic object's color for any remaining damage. If you notice any patches that the olive oil didn't restore, try the process again with more oil while directly targeting the stubborn area. For severe fading or discoloration, you may need to spray paint the plastic black. Like olive oil, black plastic moisturizers restore car trims and bumpers by adding moisture to their surface. If you would prefer to use a product made specifically for cars, you can apply most black plastic moisturizers in a similar way that you would olive oil.  You can buy car trim moisturizers at most automotive stores. Read its specific instructions carefully before applying the object. If you are trying to restore black plastic that isn't part of your car, you can still try a moisturizer on your object.


Помойте картофель. Почистите картофель. Подготовьте кастрюлю. Варите картофель 10 минут, а затем проверьте его готовность. Варите дольше, если нужно.

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You should always wash produce before cooking it. Sweet potatoes are no different. To wash sweet potatoes, run them under cold tap water. Remove any excess dirt or debris from the potato. Make sure the skin is completely clean before you proceed. You can either use a vegetable peeler or a pairing knife to remove a sweet potato's skin. You should also cut off either end of the potato with a knife. If you're having trouble peeling your sweet potato, scrub it with a produce brush first. This should loosen the skin, and make the peeling process easier. Find a pot that's big enough that you can fully emerge your sweet potato, or sweet potatoes, in water. You want to make sure all the potatoes fit comfortably without being crowded. You also want to make sure you have a cover for the pot you choose.  Once you find a suitable pot, fill it about halfway full with tap water. Add your sweet potato, or sweet potatoes, to the pot. Make sure they're all covered with water. If necessary, add a bit more water. Bring the water to a boil. Add your sweet potato, or sweet potatoes, to the pot. Cover the pot and allow the potatoes to cook for about 10 minutes. After 10 minutes have passed, remove the cover from the pot. The potatoes should be tender enough that you can pierce the outside of the potatoes easily. However, you should not be able to pass the knife through the sweet potatoes. If your sweet potatoes are not tender enough after 10 minutes, cook them for an additional 10 to 15 minutes. You  may also want to cook your sweet potatoes longer if you want very soft sweet potatoes, such as the kind you would use in mashed potatoes. These need to be cooked for 25 to 30 minutes. When the sweet potatoes are cooked to your desired tenderness, drain them with a colander and set them aside to cool.


Помойте палец и ступню вокруг него. Как можно короче обрежьте ноготь. Осмотрите ноготь, прежде чем обрезать его. Перевяжите палец. Подождите некоторое время, прежде чем удалять остатки ногтя. Вытяните остатки ногтя.

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Before attempting to remove part or all of the toenail, clean the toe with warm, soapy water. Dry it well before continuing. Cleaning your foot, toe, and nail area as well as possible before any toenail removal will help to prevent infection. In addition to your foot, clean your hands to lessen the chance of transmitting bacteria. Clip the portion of your nail that is resting on dead skin away. This makes it more difficult for dirt and bacteria to become lodged beneath the dead nail. Removing the nail will also help the skin beneath the nail to heal faster. To minimize the risk of infection, you may want to sterilize the clippers with rubbing alcohol before use. Sharp nail clippers are also better to use than blunt nail clippers since the latter may tear the nail as you attempt to remove it. If the nail has already started dying, you should be able to pull a portion away from your skin without difficulty. The portion you can pry away without feeling any pain is the part that you will want to clip off. After removing the top portion of the nail, wrap the toe with a nonstick gauze bandage, adhesive bandages. Your newly exposed skin will probably be raw and tender, so wrapping your toe will help to minimize the discomfort that you may feel. You may also want to apply antibiotic ointment to the skin to encourage healing and reduce the risk of any infection. While every situation is unique, you should generally wait a few days before removing the rest of the nail (it may be best to wait between two to five days). The nail will slowly die and become much less painful to remove after a few days of waiting. While waiting for the bottom part of your nail to die so that you can remove it, you will want to keep the nail area as clean as possible. This can mean gently washing it with soap and water, using antibiotic ointment, and keeping it loosely dressed with a gauze bandage. Once the rest of the nail has died, grab the last piece and remove it in one motion, pulling from left to right. Once you start pulling away the...


Помойте стерлинговое серебро мягким средством для чистки посуды. Попробуйте смесь оливкового масла и лимонного сока. Пользуйтесь коммерческими средствами для чистки серебра с осторожностью. Не чистите серебро содой или зубной пастой.

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Try filling a bowl with warm water and a few drops of mild dish soap. Place the silver in the bowl and let it soak for about 15 minutes. Use your hands to gently scrub the jewelry, rinse with clean water, and dry with a soft, nonabrasive cloth. Mix one teaspoon of olive oil with half a cup (120 mL) of lemon juice in a nonreactive bowl. Dip a soft, nonabrasive cloth in the lemon juice solution and polish the silver with the cloth. Rinse the silver with clean water and dry with a clean cloth. Commercial silver cleaners contain powerful solvents that can have toxic vapors. These cleaners also might require hazardous waste disposal because of the chemicals they contain. Commercial silver cleaners can also damage sterling silver, as they might remove anti-tarnish coatings or patina. You should avoid scrubbing sterling silver with baking soda because the baking soda can scratch the surface of the silver. You should also avoid scrubbing sterling silver with toothpaste.


Помойте фарфор как можно скорей. Снимите с рук кольца или драгоценности. Используйте мягкие приспособления для чистки, вроде губки или пластиковой щетки. Помойте каждый элемент посуды отдельно теплой водой и мягким жидким моющим средством. Нанесите мягкое моющее средство на пятна от кофе или чая. Дайте фарфору просохнуть на воздухе или протрите его мягким полотенцем.

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Try not to let the fine china sit with food particles on its surface for a long period of time, as the acid in the food particles can damage the china. You should also avoid soaking the fine china overnight in warm water as this can weaken the china. Instead, roll up your sleeves and commit to cleaning the fine china as soon as it is no longer in use. This will ensure the food particles come off the fine china easily and the fine china is not in danger of being damaged. Start by taking off any rings or bracelets that could clank or hit the fine china as you wash it.  You may also want to lay a thick towel or a rubber mat at the bottom of your sink to protect the fine china from getting nicked or chipped during the wash. Push the tap out to one side or to the other sink, if you have two sinks, so there is no risk of you hitting the fine china on the tap. Go for a soft sponge and a plastic brush or a rubber spatula that will be gentle on the fine china. Avoid metal cleaning tools like steel wool or sponges that have a rough and scratchy surface. Never scrape the surface of the fine china with metal utensils, as this can damage the fine china. Rather than stacking the fine china on top of one another, lay them all out flat on the kitchen counter and wash each piece individually. Use warm water and a mild detergent that does not contain lemon or bleach. Take your time as you wash each piece of china. Rub the surface of the china carefully and gently to avoid scratching the china. If the china has stains from coffee or tea, you can use a gentle scrubbing agent to spot clean these stains. You can also use baking soda and water to gently remove the stains. You can also remove water deposits on your china, which tend to develop when china is run through a dishwasher or water is left to sit on the china for too long, using apple cider vinegar diluted in water. As you wash each piece of china, place them upright in a wooden or plastic drying rack so they can air dry. You can also have someone help you dry them using a...


Понаблюдайте за своим поведением и моделью мышления. Обратите внимание на ваши отношения с окружающими. Распознайте свои страхи и переживания по поводу будущего. Ведите дневник.

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This will help you recognize your strengths and weaknesses, and identify which aspects of your life need improvement. Remember that before you fix something, you must first identify the problem(s).  Practice viewing your own life from an objective standpoint, i.e. from the perspective of somebody else. This might take months of practice, so be patient and keep reminding yourself to take a step back every once in a while to reflect. Notice how you react to stress, excitement, anger, and anxiety. While these are universal human emotions, we all handle them differently. Do you handle these negative emotions rationally, or do you let them blow out of proportion? Pay attention to what triggers these emotions: school, work, family, etc. Your relationships with friends, family members, and coworkers reveal a great deal about the kind of person you are. Ask yourself the following questions:  Do you frequently argue with friends and family members? Who is usually the one who instigates these arguments? How do you reconcile disagreements?  Do you compromise, or do you always assert your position? Are there certain people in your life that make you feel irritated or insecure? Why is that? Have you been neglecting or ignoring your loved ones? When was the last time you showed a friend or loved one that you care for them? This will help you put your fears in perspective. The key is to determine whether a fear is rational (i.e. a real danger), or if it stems from personal insecurities. Consider the following exercise:  Think of a fear. For example, "I'm afraid of going back to school because I don't think I'm a strong student." Now, imagine that one of your good friends or family members told you that he or she felt this way. How would you react? What kind of advice would you give him or her? Would you tell this person to give up, or tell them that it is worth a try? We oftentimes give better advice than we are willing to take ourselves, because of the bias we have toward our own insecurities. Remember that even the most...


Понизьте процент кредитования. В первую очередь расплатитесь с долгами по кредиткам с наивысшим процентом. Подумайте о том, чтобы взять кредит на консолидацию долгов. Перестаньте пользоваться кредитными картами. Платите больше минимального взноса, когда это возможно.

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If you have good credit, contact the credit card companies and ask to have your rate lowered. That's an excellent way to lower your interest expenses and will save you money every month. If you can't get your interest rate lowered on some high interest credit cards, then pay those off first. That way, you'll reduce your interest expense over time by lowering the balance on those cards. If your credit is good, you can consolidate your credit card debt into one debt consolidation loan. You'll find that it's easier to manage one payment per month than many payments. Plus, it's often the case that debt consolidation loans have a lower interest rate than credit cards. To ensure that you get out of debt, you'll need to stop increasing your debt. Switch from a credit card to a debit card so that the money you spend goes out of your account immediately. Credit card payments are structured to keep the cash flowing to the credit card companies for as long as possible. Avoid falling into a trap that hurts your financial position and helps your creditors by paying off more than the minimum payments whenever you can.


Понизьте уровень воды в бачке. Налейте в унитаз смесь из буры и уксуса. Почистите унитаз с помощью ершика. Смойте воду в унитазе.

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To adjust the level, flush the toilet and while it is flushing, turn the screw of the adjustment level counterclockwise. Do this until the bowl of the toilet is empty or almost empty. Mix two to three cups of white vinegar with equal parts borax. Pour it directly into your toilet bowl, making sure the areas affected by limescale are under the liquid. Leave it for two hours to allow the borax and vinegar to dissolve the limescale. After you have let the limescale soak, return to the toilet and scrub vigorously with a scrub brush with the vinegar and borax mixture still in the toilet bowl. After scrubbing, flush the toilet to let the vinegar borax mixture go down the drains. The water should wash away any remnants of limescale. If you still see limescale, do another scrub of the toilet and flush it again. Repeat until all the limescale is gone. Don't forget to readjust the level on your toilet.


Понизьте уровень стресса Отвлекайтесь от негативного мышления. Помогайте другим Улыбайтесь. Выражайте гнев приемлемыми способами. Общайтесь с людьми, которые имеют хорошую психическую гигиену. Попробуйте новые вещи.

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. Stress can be a large contributor to negative feelings and thoughts. You can reduce your stress levels by identifying factors that cause stress and working to reduce them, by practicing yoga, and/or by exercising, among other ways. Social support can help mitigate the impact of stress, so be sure to spend quality time with family and friends. When you find yourself having negative thoughts, try distracting yourself from them. This will change your mind and reduce your bad mental hygiene. To distract yourself you might:  Rub your fingers together and focus on the sensations that this causes. Pay close attention to the texture of your fingers and the temperature that you feel by rubbing them together. Take deep breaths in and out. Specifically, breathe in over the course of 5 seconds and hold your breath . One way to get rid of bad mental hygiene is to replace it with better mental habits. Studies show that spending time or money on others can increase your happiness and well-being. These are two critical factors that are the direct opposite of bad mental hygiene.  So, to get rid of bad mental hygiene, it can help you to help others. There are a number of ways that you might help others, including, for example, assisting strangers who seem in need of aid, donating your time at a homeless shelter, or giving a homeless person a hot meal or a few dollars. One interesting way you might be able to help overcome your bad mental hygiene is by forcing yourself to smile a few times a day, even if you don't feel like it. Studies have shown that forming the facial muscles into a smile increases positive mood. One way to get yourself to smile when you don't feel like it, is to hold a pencil between your teeth so that the erased bit is at one corner of your mouth and the writing bit is at the other corner of your mouth. . It is important to let your negative feelings out, otherwise they may well up and promote bad mental hygiene. To let your anger out in acceptable ways you might:  Write a mean note about someone you are...


Понимайте разницу между какао и какао-порошком. Выбирайте шоколадные конфеты, которые содержат натуральный какао-порошок, а не алкализованный. Старайтесь употреблять в основном черный шоколад. Ищите шоколад с содержанием не менее 60% твердых веществ какао. Выбирайте шоколад, который сделан из масла какао. Выбирайте шоколад с качественными ингредиентами. Покупайте глянцевый шоколад. Обратите внимание на производителя шоколада. Поддерживайте местных производителей.

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Cacao is the plant from which cacao beans (also called cocoa beans) are cultivated. Cocoa is the powder made from roasted, husked, and ground cacao beans, with most of the fat removed. Cacao beans are typically roasted and processed to make the solid candy, chocolate. Raw varieties of chocolate do exist too, however, and these are the healthiest. The alkalization process removes many of the nutrients contained in cocoa.  Alkalized cocoa powder is also referred to as “Dutched”, “Dutch Process”, or “European Style” cocoa powder. It’s powder that has been washed with a solution that neutralizes its acidity. Alkalized powder is often darker than natural cocoa powder.  Alkalized cocoa powder often has a deeper, earthier chocolate flavor compared to the more mild, fruity, acidic flavor of natural cocoa. Dark chocolate is the healthiest type of chocolate as it contains the most cocoa solids, which contain flavonols, which are compounds with antioxidant and anti-inflammatory properties.  A study testing the health benefits of 70% dark chocolate found that it reduced blood sugar, lowered bad cholesterol, and increased good cholesterol. Another study found that it also lowered blood pressure.  Other studies have suggested that chocolate reduces the risk of blood clots, helps improve eyesight, boosts moods (no surprise there), and improves cognitive performance in the elderly. The darker the chocolate, the higher its flavonoid content. Higher flavonoids means higher levels of antioxidants, and thus greater health benefits. Avoid chocolate made from fats like palm oil and coconut oil. Cocoa butter also contains saturated fat, but it doesn’t affect cholesterol in the same way as the saturated fat in coconut oil and palm oil. Aim for organic chocolates that are made by fair trade-certified producers. This not only ensures high-quality ingredients, but that the farmers and workers are fairly compensated for their work.  Shade-grown rainforest chocolate that has been allowed to naturally ripen is a safe choice for...


Понимайте цель обобщающего эссе. Выберите тему, подходящую для обобщающего эссе. Тщательно отберите и внимательно прочитайте ваши источники. Разработайте тезисное утверждение. Перечитайте источники, чтобы найти идеи, доказывающие ваш тезис.

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The purpose of a synthesis essay is to make insightful connections between parts of a work, or multiple works, with the goal of ultimately presenting and supporting a claim about a topic. In other words, when you do research on a topic, you will look for connections that you can form into a solid perspective on a topic. The different types of synthesis essays can be categorized as follows:  Argument synthesis: This type of essay has a strong thesis statement that presents the writer's point of view. It organizes relevant information gathered from research in a logical manner to support the thesis' point of view. Business white papers known as position papers often take this form. This is the type of synthesis essay that students will write during the AP test.  Review: Often written as a preliminary essay to an argument synthesis, a review essay is a discussion of what has been written previously on a topic, with a critical analysis of the sources covered. Its unstated thesis is usually that more research needs to be done in that area or that the topic problem has not been adequately addressed. This type of paper is common in social science classes and in medicine. Explanatory/background synthesis: This type of essay helps readers understand a topic by categorizing facts and presenting them to further the reader's understanding. It does not advocate a particular point of view, and if it has a thesis statement, the thesis is a weak one. Some business white papers take this form, although they are more likely to have a point of view, if understated. Your topic should be broad enough for pulling several related sources together, but not so broad as to bring widely disparate sources together. If you have free choice on a topic, some preliminary reading may help you decide what to write about. However, if you're writing a synthesis essay for a class, you may be assigned a topic or have to pick it from a list.   Example of a broad topic narrowed down into a reasonable synthesis essay topic: Instead of the broad...


Понятие работы в физике. Вычислите работу. Найдите массу тела. Вычислите силу. Измерьте пройденное расстояние. Умножьте силу на расстояние. Вычислите работу, когда сила направлена под углом. Найдите общую приложенную силу. Вычислите соответствующую силу. Умножьте соответствующую силу на расстояние, чтобы вычислить работу.

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If you push a box across the room, you've done work. If you lift it upward, you've done work. There are two important qualities that have to be there for "work" to happen:  You're applying constant force. The force is causing the object to move in the direction of the force. Work is easy to calculate. Just multiply the amount of force used, and the amount of distance traveled. Usually, scientists measure force in Newtons, and distance in meters. If you use these units, your answer will be work in units of Joules. Whenever you read a word problem about work, stop and think where the force is being applied. If you lift a box, you're pushing upward, and the box is moving up — so the distance is however much it rises. But if you then walk forward holding the box, there's no work happening at all. You're pushing upward still, to keep the box from falling, but the box isn't moving up. You need to know the mass to figure out how much force you need to move it. For our first example, we'll use a person lifting a weight from the floor to her chest, and calculate how much work that person exerts on the weight. Let's say the weight has a mass of 10 kilograms (kg). Avoid using pounds or other non-standard units, or your final answer won't be in terms of joules. . Force = mass x acceleration. In our example, lifting a weight straight up, the acceleration we're fighting is due to gravity, which equals 9.8 meters/second2. Calculate the force required to move our weight upward by multiplying (10 kg) x (9.8 m/s2) = 98 kg m/s2 = 98 Newtons (N). If the object is being moved horizontally, gravity is irrelevant. The problem may ask you to calculate the force required to overcome friction instead. If the problem tells you how fast the object is accelerating when it is pushed, you can multiply the acceleration given with the mass. For this example, let's say the weight is being lifted 1.5 meters (m). The distance must be measured in meters, or your final answer will not be written in Joules. To lift a 98 Newton weight 1.5 meters...


Пообещайте себе взять ситуацию под контроль. Ограничивайте себя строгими временными рамками. Попросите друзей или родных помогать вам соблюдать собственные ограничения. Позвольте себе играть только в конце дня.

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You’re not going to get anywhere if deep down you don’t really want to stop. The first thing you need to do, therefore, is recognize that you have an addiction and choose to not let it rule your life. Once you’ve done that, the measures you take to win back control will actually have a shot at being successful. Making up your mind to quit gaming (or at least cut way back) is a lot less difficult if you consider the ways it’s negatively impacting you. Think about how much time and energy you sacrifice to your habit, and how that sacrifice has stolen the enjoyment from other aspects of your life. Note approximately how long you spend in front of the screen each day and make it a point to log off an hour early. If the thought of losing a whole hour doesn’t sit well with you, start with half an hour or even 20 minutes and gradually decrease your play time as you get more comfortable until you no longer feel the need to play at all. This kind of progressive reduction will make it easier for you to adjust.  Use the timer on your smartphone to keep track of how long you’ve been playing and alert you when your allotted time is up. If you’re a PC gamer, you can even set your computer to shut itself down at a specified time, which may be helpful if you’re not sure you can pull the plug on your own.  It could take weeks or even months to taper off your daily play time, and that's okay. The important thing is that you stick with it and fight the impulse to play for longer than your predetermined time frame. Tell a parent or a responsible sibling or roommate about your desire to play less (and eventually stop altogether). Ask them to check in with you every now and then at agreed-upon times to make sure that you’re staying on track. You may respond better to pressure that’s coming from an outside source.  Tell your loved one to be as firm as they need to be, even if it means forcibly turning off your console or hiding your gaming equipment from you. If you often play with other gamers online or in-person, inform them of...


Поощряйте дружеские отношения. Предлагайте детям командные виды спорта. Занимайте ребенка чем-нибудь после школы.

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Friendships are important to a child's social development. In order to help your child develop social skills, support his or her friendships. Help them blossom and develop.  Host playdates. Talk to parents of your children's friends and offer to have the kids over for a day. Take your kids to events where he or she will see friends. School events, birthday parties, and trips to places like the park can be a great way to assure your child sees his or her friends regularly. Help your child deal with rifts with friendships. Explain that it's normal for friends to fight or get angry with one another. Encourage your child to apologize if he or she hurts a friend's feelings. Research shows important social skills, like leadership and empathy, can be learned through team sports. If your kids are interested in sports, consider enrolling them in a little league team of some kind.  In addition to having a positive effect on overall social skills, playing sports encourages physical activity and healthy habits. Kids who engaged in team sports during their youth are less likely to smoke and also may have better self-esteem. Keep in mind, however, that not all kids enjoy sports. If your child is very resistant to sports, don't force it. There are many other extracurricular activities that promote teamwork and togetherness. These can be just as beneficial as team sports to your child. Extracurriculars can be a great way to encourage kids to develop social skills. Encourage your kids to join clubs at school or get involved in local organizations.  Cater to your child's interest. If your kids are interested in writing and art, have them take classes at a local art center or sign up for the school paper. Think about clubs like Girl Scouts or Boy Scouts. Many children learn vital skills through such organizations.


Поощряйте животное каждый раз, когда оно справляет нужду в лоток. Помогите животному понять, что жилое пространство клетки не предназначено для туалета. Тщательно поддерживайте чистоту в остальной части клетке. Кладите экскременты животного в лоток.

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While you can't watch your rat all the time, observe it when you can. When you see your rat using the litter box, offer praise. You can also offer a small treat as a reward.  Be as consistent as you can. Reward the rat each time you see it using the litter box. With time, you should find less and less droppings outside the box. You do not want to yell at or punish a rat for eliminating outside the litter box. The rat will not understand why it's being scolded and this will only create tension. However, correct the rat gently when you see it going outside the box.  Do something to distract the rat. Simply try something like clapping your hands and saying "No" in a firm voice. Make sure not to raise your voice when saying "No." Your rat needs to understand there is a clear difference between its living space and its bathroom space. This way, it is less likely to eliminate outside the litter box. Make sure to clean up droppings and wet spots as soon as you see them. When first litter training your rat, spot clean the cage a few times a day. As your rat gets more used to using the litter box, you can go back to a regular cleaning schedule. If your rat is really struggling to learn, remind it what the litter box is for. When spot cleaning, dump some of the waste you collect into the litter. This will help your rat understand he should eliminate inside of the box.


Поощряйте себя за то, что вы не принимаете наркотики. В вашем разуме создайте мусорное ведро. Итак, вы прекратили принимать наркотики. Выполняйте физические упражнения. Как правило, наркоманы даже не пытаются отказаться сразу от всех препаратов, назначаемых им во время заместительной терапии. Ешьте здоровую пищу Найдите увлечения Расслабляйтесь

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A common facet of 12-step programs, whether you choose to participate in one or not, is that you recognize periods of sobriety and reward yourself for them. Even if the reward means the opportunity to look at your sober self in the mirror and say, "You've been sober for a week," it's important to let yourself celebrate the achievements of sobriety.  Some addicts find it helpful to put all the money they used to set aside for dope and save it up to buy something nice for big sober milestones. Take a trip, or buy something nice for yourself. You deserve it. Temptations will happen. It will occur to you eventually that you'll want to score again, to use again, and to feel that feeling. Most relapses occur in the first 3-6 months of quitting heroin. While you might not be able to stop that old bird from landing in your mind, you don't have to let it build up a nest and stay. Some addicts find it helpful to visualize a "trash bin" in a corner of your mind where you can place those temptations, locking them away as soon as they surface.  When you get a temptation, picture the garbage can and picture your temptation as a piece of trash. Put it in the can. Screw the lid on it. Keep it out of sight. So you kicked dope. Now what? Boredom can quickly become one of the biggest challenges to a recovering addict. How you choose to fill all that time you used to spend high will be completely up to you, but you're likely to be more successful if you can find a way of productively and healthily reproducing a similar kind of "high." This might mean creating something, taking up challenging sports that'll leave you exhilarated, or even something as simple as going for long walks and thinking. Use your sobriety as an opportunity to create a new life. It's a blank page. Start filling it. . Your body isn't a slave to heroin. Exercise helps the body excrete all the junk inside, like a natural detox, regulating metabolism and creating natural endorphin highs. Find a regular kind of exercise that you enjoy and that you'll be able to...