Try baking the meatballs directly in the red sauce for a moist, perfectly flavored dish. Brown the outside of the meatballs and then freeze them if you need to cook ahead. Use ground turkey or chicken meat for lower-fat meatballs. Add a can of tomato paste before deglazing the pan for a richer, deeper colored sauce. Add 1 chopped stalk of celery and one large chopped carrot with the onion for a more nuanced base. Try adding some roasted red pepper for new flavor.

Spackle can be used to repair holes up to the size of your hand. You will have to use a support like mesh or wire to repair holes larger than 4 inches (10 cm) in diameter. Spackle can be bought in different weights and sizes. You can use light spackle for small drywall holes. Drywall is made from a combination of gypsum, facer paper, and backer paper. When drywall is damaged, these materials cause the drywall to splinter and some smaller fragments will stick out from the wall. If you leave these fragments untouched, the putty won't stick to the wall properly. Using 150-grit sandpaper will smooth the area around the hole if it's badly splintered.  Place the sandpaper over the hole and rotate it back and forth between clockwise and counterclockwise a few times. This keeps your repair area smaller than sanding from side to side. You can use 100-grit sandpaper if the drywall isn't badly damaged. If you're patching a small area, like a nail hole, you can simply push the drywall in with your thumb or the base of a screwdriver, then spackle over the indent you make. After sanding, gently scrape around the hole to remove any other fragments or splinters. Angle the putty knife into the wall and scrape up and down. Be careful and make sure you don't make the hole in the drywall bigger when using the putty knife. Don't worry about removing paint around the hole. You'll be painting over the area again later on.

TL;DR in English: Use spackle to repair holes less than 4 inches (10 cm) in diameter. Buy light spackle at the local hardware store. Use 150-grit sandpaper on the drywall around the hole. Scrape the area around the hole with a putty knife so it's smooth.
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Dry skin is less obvious when you have a daily moisturizing routine.  Look for a glycerin-based moisturizer for intensely dry feet. Avoid walking around after moisturizing your feet. This can cause your feet to pick up dust or dirt and also cause you to slip on tile or wood floors. To avoid possible exposure to nail bed fungus or athlete's foot, never go barefoot in public showers, at public pools, or in locker rooms. After using, wipe pedicure tools with a disinfectant cleanser and store in a clean, dry place. Consider purchasing a pedicure kit or case with zipper closure. This ensures that your pedicure supplies stay together and protected from contaminants. In order to keep your feet looking perfect for summer, do a daily spot check for damage to polish.  Apply a thin coat to areas where polish has been scuffed or chipped. If the chip is deep and affects the uniformity of the surface, buff lightly to smooth rough edges then apply polish over the chip. If this doesn't work, remove polish and repaint the nail. Set aside time once a week to exfoliate feet, apply a moisturizing foot mask, and push back cuticles. This prevents any build-up of dry skin and keeps feet sandal ready.

TL;DR in English: Moisturize daily. Wear flip flops. Disinfect clippers and pedicure tools. Touch up or reapply chipped polish. Exfoliate and tend cuticles weekly.
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When choosing a toothpaste for acne treatment, go for an all-white version, not a toothpaste with red, blue or green stripes. This is because the ingredients which help to dry out pimples - such as baking soda, hydrogen peroxide and triclosan - are contained in the white part of the toothpaste, while the colored sections may contain ingredients which will irritate the skin. Whitening toothpastes contain bleaching agents (for making teeth whiter) which may actually bleach or burn the skin, causing patchiness. This is particularly true for people with darker skin tones - as the extra melanin in the skin makes it more reactive, and therefore more prone to marks and blemishes. People with fair skin may be less affected by such ingredients, however it is better to avoid whitening toothpaste regardless. Gel-type toothpastes have a different formulation than actual "paste" toothpastes, and so may be lacking the active ingredients necessary to effectively dry out pimples. Avoid using, as it will not do your skin any good. Fluoride is added to over 95% of toothpastes in the U.S. as it helps to remove dental plaque and prevent gum disease. However, many people actually suffer from a mild topical allergy to fluoride, and it may cause dermatitis (a skin rash) if it comes in contact with the skin. For this reason, it is best to find a toothpaste with as low a fluoride content as possible (or fluoride-free, if you can find it) to minimize the risk of skin irritation. Organic toothpastes are probably your best option when it comes to treating pimples. They contain no fluoride (unless it's naturally derived) and no nasty growth hormones, pesticides or other chemicals. On the other hand, they still contain the ingredients necessary for drying out pimples - such as baking soda and tea tree oil - with the addition of natural soothing and anti-bacterial substances like aloe, myrrh and eucalyptus oil.

TL;DR in English: Go for white-colored toothpaste. Avoid teeth-whitening toothpastes. Steer clear of gel toothpastes. Choose a toothpaste with a lower fluoride content. Go organic.
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Don’t just stop learning at the bare facts. These will not make you any smarter, nor will they give you the analytical tools you need to get straight A’s. If you really want to excel in school the most important thing is to always ask why. Learn why things work the way they do, why things matter and then you can apply that knowledge to a vast amount of information and may be correctly guessing even things you might not have learned about. This doesn't mean you should cheat - when we say use the knowledge of others, what we mean is that you should talk with friends, family members and teachers about the subjects you are studying. Get their opinions on topics, see how they would have approached a problem or learn their method of doing something. In opening your mind to new ways of thinking and doing you should be better prepared to handle almost any academic challenge. in your education. Participate in study groups. Get help when you need it. Study over time rather than cramming before a test. Basically, getting straight A’s is hard (if it were easy, everyone would do it) so you need to work at it if you want to do this. However, avoid study groups if you tend to talk more than study. Remember, you are only working in a study group to study. Most people, tend to forget this when they see a friend, so keep this in mind. .  Consistently keep all assignments or handed back work/handouts separate and in chronological order. Not only does this make life in general easier, but it also helps when exam time comes, especially if there will be a cumulative end-of-year exam. You should also organize your time by allowing yourself plenty of time to study and sleep. Organize your notes and your study space.  Study and do homework in chunks. If you have two days to do a homework assignment, do most of it the first and do the other part the second. Or, if you have a week to learn 10 vocabulary words, learn a few each day and review the words you already learned. This way you'll be less overwhelmed and ultimately have more...

TL;DR in English: Go beyond the surface information. Use the knowledge of others. Be proactive Get organized Choose courses you are interested in. Be aware of your body clock Give your best effort
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Once the meatballs are formed, cook them on the stovetop at high heat just until the edges brown. Meanwhile, heat the oven to 400° F (205° C). Dump the half-cooked balls into a shallow baking dish and smother them with your tomato sauce, then cover everything with cheese, such as mozzarella, Romano, or Parmesan. You can then back the whole pan for 15-20 minutes. This is also a great way to keep the meatballs hot if you still need to cook spaghetti. Don't just freeze the raw meat. Instead, cook the meatballs in a skillet until the outsides are brown, then cool and freeze. When ready to eat them, heat them up for 20 minutes or so in 1/2 of sauce to finish cooking them and thaw them up naturally, leading to almost no loss of texture and flavor. White meatballs, those made with white meat, aren't typical in spaghetti and meatballs, but that doesn't mean they aren't delicious. Because they have less fat, they are naturally a little less rich, and will have a harder time bonding together. Add an extra 2 tablespoons (4 ml) of bread crumbs to compensate. White meatballs, in particular, go well with fresh herbs like rosemary, oregano, and thyme. Tomato paste has a strongly concentrated tomato flavor, which will seep into the onions as they cook. Be sure to deglaze the pan quickly afterwards, thinning the paste and preventing burning. If the sauce is a bit too strong due to the paste, add a tablespoon of sugar to balance it out and give the sauce a light sweetness. Both celery and carrots get sweet when cooked, bringing an earthy richness to the sauce closer to a bolognese than a classic marinara sauce. Add them at the same time as the onion, and make sure they're chopped to about the same size, as well. This is a great way to sneak some vegetables into a kid's sauce, as well. Once they are blended up, they will have no idea it is in there. Simply add the roasted pepper after the onion is almost done cooking up, then blend it up with the rest of the sauce. Roasted peppers are sweet but savory, with a wonderful...

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Be kind. React with silence. Offer references. Offer a compromise. Know when to stop. Seek support if you are bullied or harassed.

Havana rabbits love to chew on things because it helps keep their teeth from getting too long. One of the worst things for rabbits are electrical cables. She will chew on them, which is not only bad for your rabbit, it is also bad for you. The cords can cause her health problems as well as mess up many of your electronics. In order to stop your rabbit from chewing on cables when you let her roam around your house, wrap each of your electrical cables in hard plastic tubing, which will split down side so you can tuck in the cables. You can also buy spiral ones that will wrap around the cords. When you let your rabbit out in your house to play, you need to watch her carefully. Rabbits love to chew on wood products, which can include the trim around your doors, the edges of your doors, and the legs of your furniture. She may also chew on carpet, wallpaper, sheetrock.  This is because her teeth need to be filed down enough to avoid cutting into her lip or growing inappropriately.  To deter her from doing this, give her proper objects to chew on, such as fresh wood branches from willow, aspen, or apple trees. You can also get hay, rolled up cotton towels, alfalfa cubes, or fresh pine boards. Your Havana rabbit needs the proper cage to sleep, rest, eat, and play in. It should be sturdy and roomy. There should be enough room for a litter box, food and water dishes, and a roomy box for her to sleep and rest in.  When you first bring her home, leave her in the cage until she learns to use her litter box.  You can buy inexpensive wired cages or really nice raised rabbit enclosures. This depends on the amount of space that you have and the amount of money that you want to spend on it Once your rabbit is used to her cage, can use her litter box, and you have rabbit proofed once room in your home, you can let her out on her own to exercise. Make sure she has access to a litter box, water, and food while she plays.  Bring her cage into the room so she has a comfortable place to run back to. You can also buy a dog exercise...

TL;DR in English: Secure electrical cables. Deter her from chewing on inappropriate objects. Buy the right cage. Create an exercise room.
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Use 1 pound (453.59 g) of peanuts still in their shells. Drain the peanuts. Next, put them in a large stockpot. Add 4 cups (.96 L) of fresh water and 4 tablespoons (59.14 mL) of kosher salt to the stockpot. You can also add 2 tablespoons (29.57 mL) of smoked paprika, Old Bay Seasoning, shrimp boil mix, or star anise to the water with the salt. Reduce the heat to a very low boil, and cover the stockpot. Boil the peanuts until they are soft. The longer you boil them, the saltier and softer they will become. Try boiling them for as few as 2 hours for firmer, less salty nuts or up to 12 hours for a very soft and salty nut. Drain the nuts, but do not rinse them. Store the boiled peanuts in an airtight container. Eat or serve all the peanuts within 2 or 3 days after preparing them. They will dry out and become inedible after that.

TL;DR in English: Rinse raw peanuts in fresh water. Bring the water, salt, and peanuts to a boil. Take the stockpot off the heat.
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After you’ve figured out exactly why you want dreads, gather your thoughts and put them to paper. Then, you’ll be prepared to effectively make your case to your parents. You may be surprised that your parents don’t really know much about dreadlocks.  Tell them how dreadlocks are created. Let them know whether you expect to style them yourself or go to a salon. Saying something like, “I’ve found this great hair shop that will style dreadlocks for a reasonable price,” lets your parents know you are serious and have done your research. If your parents are unfamiliar with the style, they may not know how easy they are to care for once you have them.  Bring a list of salons or hair shops in your area that specialize in dreadlocks. Your parents may be reassured knowing that your hair will be cared for properly. Show them samples of shampoos or other styling products (wax) that you plan to use with your dreads. If your parents are really opposed to your dreadlocks, it will be easy to stray from that discussion and just argue with them.  Your argument will be strengthened if you only talk about your desire for dreadlocks, rather than focusing on other differences you may have with your parents. Gently nudge your parents back to the topic if they stray away from it. It will be challenging not to get frustrated or upset if the discussion does not go well. However, if you remain as calm as possible, you will be perceived as more persuasive.  If the discussion becomes heated, suggest taking a 5-minute break. You could go for a short walk to calm down during this time. A good strategy for calming your parents could be to thank them during this time for taking the time to discuss this with you.

TL;DR in English: Write down your thoughts. Educate your parents. Tell them how you expect to care for your dreads. Stick to the topic. Keep your emotions in check.
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Your skin is your body's largest organ. It only makes sense to try to protect it from harmful elements. For example, you should wear sunscreen every day. Make it part of your daily routine.  If you smoke, quit. Avoiding the harmful effects of cigarettes is a great way to prevent damage to your skin. Eat a healthy diet. Make sure to get plenty of vitamin-packed fruits and veggies. You should also drink plenty of water. Your skin is your body's first line of defense against infections. Breaks in your skin can allow harmful bacteria to get into your skin. Taking care of the skin can have an important impact on your overall health. Make sure to keep your skin hydrated and clean. Improving the health of your skin is also great for your mental health. Research shows that clear skin leads to greater confidence. When you feel better about yourself, you will naturally be more happy and relaxed. An increase in confidence can help you avoid symptoms of depression and anxiety.

TL;DR in English: Learn to prevent damage. Know the health benefits. Increase your confidence.
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If you have to or want to communicate with ignorant people, try modeling the behavior you’d like to see from them—even if they’re not showing it. Show sympathy and patience when listening to them, even if you strongly disagree. Eventually, your modeling might rub off on them. Try saying things like:  ”This is a really complicated issue. I can see that you think X. I see things differently, because of Y and Z” ”There are a lot of facts to consider in this situation. Maybe we all need to do some more research before making a judgment.” If a person says something ignorant, it might be your instinct to react by telling the person that he or she is wrong. Never underestimate the power of silence, however. If you respond to this person by saying nothing at all, and only staring at them blankly, you are sending a powerful, silent message that his or her ignorant comment is so far off the mark that it’s not even worth a response. Remember that it is very common for people to jump to conclusions and that we often aren’t aware of our own ignorance. If you are dealing with people who display ignorance by refusing to believe the facts or stating false information, offer references to the right information rather than just telling them that they are wrong.  Try saying something like “I hear you when you say that X is true, but if you read Y it actually states that Z is true.” If you can’t remember the details, or just want to be extra-diplomatic when pointing out someone’s ignorance, try saying something like “I’m not an expert on the subject of X, but I think that if you read Y it says Z.” If you can’t seem to communicate convincingly with an ignorant person, politely state that you don’t agree with him or her. Put yourself in the other person’s shoes, hard as it may be, and try to reach a compromise:  Offer to talk more about the issue later, after you’ve both had time to think. Suggest that since you don’t agree with each other, it might be best to respectfully acknowledge the difference of opinion and move on...

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Only do one to two days of HIIT. Include other low- to moderate-intensity cardio exercises. Do  two days of strength training. Include an adequate amount of rest days.

The quickest, easiest way to make a pair of boxer or athletic shorts for men is to download a free pattern online.  You can find the pattern used in conjunction with these instructions here: http://www.craftpassion.com/wp-content/uploads/PDF%20Pattern/Boxer%20Short%20Pattern.pdf  As you print the pattern out, set the printer for A4 paper and do not check the "scale printing" box. Follow the instructions on the pattern to piece everything together. Each corner is labeled with numbers, and you can create the full pattern by matching these numbers together. Cut the patterns out and tape them together at the appropriate places. Zigzag stitch the raw ends of the elastic together, overlapping the edges by about 1/2 inch (1.25 cm). Make sure that the elastic will fit snug on the wearer's waist. Measure around the wearer's waist. Take this measurement and subtract 3 inches (7.6 cm) from it so that the elastic band has room to stretch out.

TL;DR in English: Download a pattern. Sew the elastic waistband together.
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You should bring your frangipanis inside when temperatures starts getting toward 40°F (4.4°C) or so. Store it in a dry, ventilated area that stays above freezing. Remove all leaves from the plant before storing. Return your plumeria to the outdoors after winter storage when the temperature most nights reaches 50° or above. Place the container in a sunny spot or plant it wherever you want and water thoroughly. Frangipani can withstand drought conditions and do not like staying wet. Overwatering can cause root rot.  If planted in the ground, they need only an inch of water per week. Container plants generally need more regular watering. Do not water at all during winter months when plant is dormant.  Begin watering your frangipanis for the season at the first sign of leaf growth. Stop watering when leaves begin to drop in the fall. This means the plant is starting to go dormant for the season.  Keep a rain gauge in your garden to measure weekly rain and/or the amount of water accumulated from sprinklers. Water containers until water comes out the drainage holes, then wait to water again when the first few centimeters of the soil becomes dry. Check the drainage holes of potted plants periodically and make sure they have not become clogged. Start with the first feeding in early spring when the frangipanis comes out of dormancy and leaves are at least 2 inches long. Always use a fertilizer with high phosphorus content. In most cases, this will involve sprinkling one tablespoon per five gallon pot onto soil and watering.  In early spring, use a 15-15-15 mix.  (Phosphorus is the second number displayed.) In April, switch fertilizers to a 6-20-20 blend with micronutrients. Use 0-40-0 when buds start forming. For the last feeding of the season in early fall, use 6-20-20. Frangipanis stop growing when the average temperature is consistently below 65°F (18.3°C). In Southern areas, they may bloom through November, but watch the nighttime temperatures in your location carefully to know when to stop feeding it. For...

TL;DR in English: Store your plumeria during winter. Water moderately. Fertilize twice a month in spring and summer. Prevent frost damage in winter. Monitor for pests.
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Your tour guide will tell you about the schedule on a dairy farm, general tasks that are regularly completed, and other chores that must be done. You may even be able to sample some tasks, such as cleaning a stall or throwing hay to a cow. Listen carefully and think of some fun questions for the tour! If you are traveling with a school group, consider having your students prepare questions before the trip. Preparing questions is a good pre-trip activity that increases student engagement. Once on the farm, the students can ask their questions and evaluate how the farm compared with their expectations. Milking cows is an essential part of life on a dairy farm. After the farmer demonstrates how a cow is milked, they may ask for a volunteer. Be ready to participate and try it out. Milking a cow can be difficult to get the hang of at first, but it is a lot of fun. Grip the cow's udder and carefully work your way down the teat until a stream of milk comes out. Many dairy farms sell cheese or milk products on site. Even if they don't, you may have an opportunity to try unpasteurized milk or cheese the family has made from the milk the cows produced. Be aware of any allergies. Avoid dairy products if you have a milk allergy or are lactose intolerant. If you are with children, ask their parents about any dairy sensitivities. Milk allergies can range from mild to fatal, so keep a close eye on children who have reported allergies. Often, dairy farm visits include a ride in a vehicle driven by a farmer that allows guests to get in the farm spirit. A hay ride is usually a wagon or trailer with seats provided by bales of straw. Riders sit on the straw bales and are transported to one location from another.

TL;DR in English: Ask questions about daily life on the dairy farm. Try milking a cow. Sample the products. Take a hay ride or wagon ride as part of your tour.
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Leopard tortoises need a high-fiber, high-calcium, low-protein diet, so grasses and straw are the perfect food for them. Timothy, orchard, brome, oat, and meadow grass are all good choices for indoor enclosures. In the outdoor enclosure, let the tortoise graze on palatable weeds and wild plants such as clover, dandelions, and wild grass. In an outdoor enclosure, you might want to plant some grass or alfalfa for the tortoises to eat. Feed adults 2-3 times weekly and hatchlings daily. While grasses and straw should provide 50%-80% of your tortoise's diet, dark, leafy greens like kale and collards are great supplemental choices. You can also offer veggies such as the following, cut into bite-size pieces: carrots, squash, sweet potatoes, pumpkins, carrots, and bell peppers.  Cut-up fruit can be offered as a very rare treat, but less than once a month—the high water content would cause gastrointestinal issues if your tortoise eats fruit too often. Iceberg lettuce has next to no nutritional value and is not an ideal food source for a tortoise. Use a sturdy, low-sided water bowl that the tortoise can easily access for drinking. Whether indoors or outdoors, check regularly to make sure there is fresh water in the dish at all times. Empty and clean the bowl daily as well. Younger tortoises in particular may like to bathe in the water dish as well. This is fine—just make sure to keep the dish filled and clean, with shallow enough water to prevent drowning. Follow your vet's advice about whether commercial tortoise food pellets are a good choice for your pet. The pellets may provide nutrients that are lacking in your tortoise's regular diet, although most tortoises can thrive on a well-balanced grasses-and-hay diet.  If you're diluting the pellets with greens and other food items, the diet may become imbalanced, so it's best to talk to the vet to set up the best diet plan for your individual leopard tortoise. Provide supplements only if (and how) recommended by your vet. Due to their rate of growth, a leopard tortoise's...

TL;DR in English: Offer a diet of grasses and straw. Give the tortoise dark leafy greens and veggies a few times a week. Provide a constant supply of clean, fresh water. Give commercial tortoise feed and/or supplements as recommended.
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There are so many great benefits to HIIT that you might think you can skip your daily sustained moderate aerobic exercises for only HIIT workouts.  But you might want to only do about one or two HIIT workouts weekly.  Sustained cardio workouts are aerobic exercises that keep your heart rate at a relatively steady level.  Unlike HIIT workouts where your heart rate bounces between medium to high levels.  Although HIIT does offer a lot of great benefits, it can leave your body fatigued and over worked — especially if you're doing these types of exercises on a daily basis.  Sustained cardio comes with its own, different list of benefits including: improved endurance, better and quicker muscle recovery, maintenance of lean muscle mass and a higher likelihood you'll stick with it long-term. If you are doing one or two days of HIIT workouts during the week, you'll need to find other types of aerobic exercises to do during the week to meet the minimum recommended amount of exercise.  Most health professionals will recommend doing about 150 minutes or about 2 1/2 hours of moderate aerobic activity each week or 75 minutes of vigorous aerobic activity, or a combination of the two.  Many HIIT workouts are only 20–30 minutes so you will likely need to do other forms of cardio to make up the difference.  Focus on low- or moderate-intensity physical activity aerobic exercises.  These can help your body recover more efficiently during the week. Try the following types of exercises to meet your 150 minute weekly goal: walking or jogging, using the elliptical, cycling or biking, hiking, dancing or swimming. In addition to HIIT and other types of aerobic activity, it's important to include adequate amounts of strength training.  It will offer different benefits compared to cardio exercises.  Strength training helps you to build and maintain lean muscle mass and helps to support your metabolism.  In addition, strength training helps prevent osteoporosis by supporting your bone density.  Most health professionals recommend doing...

TL;DR in English:


Encourage your child to make healthy food choices. Make it easy for your child to choose healthy foods. Encourage your child to help you prepare nutritious family meals. Include your child in the shopping experience.

This will make it easier to whisper in her ear, which would be awkward directly from the front—it could appear as if you're going in for a kiss. If you'd still like to add some element of surprise, wait until she turns her head away from you before approaching her ear.  If you already know her fairly well, you could try to surprise her by whispering from behind her. But do this only if you know she's not easily frightened, since it could produce a big scare. If you especially want to avoid startling her, you can try placing one hand gently on her shoulder before approaching her ear. If you're on her right side, use your right hand to cup your mouth. If you're on her left side, use your left hand to cup your mouth. This way your whispering will be shielded from the hearing of any others who might be in front of her or to her side. If her hair is covering her ear, avoid brushing it away if you've just met her that day. If you've been on at least a couple of dates, brushing her hair aside should be acceptable. If you've only just met the person, avoid making direct contact between your cupped hand and her ear. If she's your girlfriend or if you've been dating for some time, it should be okay to press your hand lightly against her ear while whispering. If you're in a noisy area such as a busy bar or at a party, you may have to speak above a whispering tone in order for her to hear you. Be careful not to yell, though. A tone slightly above a whisper should be audible, since your mouth will be close to her ear. But if there is little or no background noise in your area, speak slowly in a whisper. If she immediately moves away from you even before you get a chance to whisper, or after, you'll know to avoid trying to make physical contact with her for the moment. But if she responds with a smile, giggle, and sustained eye contact, you've done well. Yet be careful not to take a positive reaction as an invitation to move a step beyond by hugging her or holding her hand right away. Be content with having made her laugh...

TL;DR in English: Stand or sit to the side of her. Cup your hand around your mouth. Approach her ear. Ensure that she can hear you. Follow up according to her reaction.
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While it's great to want to please your parents, understand that if you grew up with particularly controlling or high pressure parents you may have fallen into a habit of people pleasing. People-pleasing can have negative effects longterm.  People pleasers often bend over backwards to accommodate other people. In the process, they lose sight of their own needs and wants. When your feelings of pleasure and self-worth are completely rooted in the approval of others, you end up not knowing who you are and become totally unable to nurture or care for yourself.  Oftentimes, people become people pleasers due to high-pressure parents. If your parents imposed strict expectations on your growing up, you may have learned that your value comes from what others expect of you. Carrying the desire to please into adulthood can have negative effects. People pleasers tend to have an intense fear of failure and rejection. They tend to be more high stress than others. This increased level of stress results in people-pleasers becoming less organized and productive than other people. People pleasers are also more easily affected by loneliness as their self-worth is rooted in making others happy. If you feel your desire to please your parents is rooted in compulsive people pleasing, there are ways you can get beyond this personality trait.  Getting beyond people-pleasing is a gradual process that takes a lot of personal effort. You need to acknowledge you're too much of a people pleaser and work at consciously getting to know yourself and giving yourself the time and care you need in addition to the people around you. Patience, restraint, and discipline is important to this process.  It is helpful to seek out a therapist as you try to work away from people pleasing habits. A therapist can help validate you and your feelings and help you work away from destructive patterns. You can usually find a therapist through your insurance provider. Many big cities have low or no cost clinics available for people with poor coverage or without...

TL;DR in English: Understand the dangers of people pleasing. Learn how to get beyond people pleasing. Talk to your parents about your need for privacy and independence.
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Clear off counters and desk space, put away dirty clothes, and get rid of old magazines and papers lying around. Clean dirty dishes or put them into the dishwasher. Wipe down counters, tables, and desks with a damp paper towel or cloth. Your space doesn't need to be totally spotless. Leaving a little bit of clutter shows that you're human and you . Nothing makes a good impression like a sparkling clean bathroom. Wipe down the toilet, sink, and shower with your cleaning product of choice. Consider opening a window for fresh air or placing an air freshener in a corner to keep your bathroom smelling good. Make sure you have a fresh roll of toilet paper at the ready and your hand soap is topped up. Whether your boyfriend is sleeping over or simply hanging out for a few hours, changing your sheets can make a big difference. Sheets can trap sweat and body odor that can smell strong to someone new, even if you don't notice it. Especially if you live in a small space, changing out your sheets can make your whole space smell fresher. If you don't have time to change your sheets, try spritzing some air freshener around your bed. A scented candle is an easy way to make your whole space smell delicious. It can also make a room feel extra cozy, especially if you're staying in when it's cold outside.  Pumpkin, vanilla, cinnamon, and jasmine are popular choices for sweet scents. You can also bake some fresh cookies to make your kitchen smell delicious. Don't be afraid to display your favorite books or art and don't hide family photos or heirlooms. These are all part of your personality and will help your boyfriend learn more about you. Your home says a lot about who you are, so don't hide things you normally have on display. They will help your boyfriend learn more about you.

TL;DR in English: Clear up any clutter and wipe down surfaces. Clean your bathroom Change your sheets. Light a scented candle 45 minutes before your boyfriend comes over. Showcase your personality.
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The quickest and easiest way to find out when somebody was married is to visit a website of a company that can search through marriage records for you. There are a number of these online agencies. You will find them by looking for “marriage record checks” or “background checks” in a search engine.  Before employing any agency to find out information, be sure you do some research on the company. Look for one that has positive feedback and a good reputation. Online agencies will charge you for their services, but in some instances you may be able to utilise a free trial period, or have one free trial search. If you only want to look up the records for one marriage, you may be able to take up an offer and do the search for free.  Remember that results are not guaranteed, even if you pay. Using a free trial will give you an idea of the service you can expect. Some of these databases will not go right up to the present day. Make sure you know they cover the approximate year you think the wedding occurred in before proceeding. Few agencies will allow you to search without signing up for an account. You will need to provide your personal details and agree to a payment option. These agencies are often used by people such as private investigators, so membership is generally based on subscription. In some cases you will be able to pay on a pay-as-you-go basis.  In the UK, a subscription could cost you £15 a year, or 3 months for £5. With deals like these, there will often be a limit to the number of searches you can perform. You may also be able to pay for a complete background check, through which you can learn other personal information in addition to the marriage date. To search for a marriage record online you will generally need the person’s full name, and the city and state the marriage was performed in. If possible, research the records that the database has before paying. Some sites will show you which years are available to be researched in that state. In some cases you may be able to bypass all of this just...

TL;DR in English: Visit a specialist website. See if there’s a free trial. Sign up for an online account. Search through the online database. Use a search engine.
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Explain the effect that food can have on his or her body. Discuss the negative effects of eating unhealthy foods, and the health benefits of eating nutritious foods. Frame these discussions as making healthy choices rather than taking away junk food. Explain that it is fine to treat yourself once in a while, but to make sure it does not become too frequent. Rid the house of unhealthy junk foods and replace them with healthy, iron-fortified snacks and meals. Empty calorie foods have little to no nutritional value and contribute to unhealthy weight gain. Keeping healthier foods around the house will have reciprocal effects on your own nutrient intake. Explain the ways in which each ingredient is good for the body. Emphasizing the importance of preparing fresh foods to your children from an early age will instill healthy food habits. They should develop basic cooking capabilities as they age so that they do not resort to preservative-heavy foods in your absence. Bring your child with you on grocery shopping trips. Show him healthy snack options. As you select different ingredients, explain to him how each of those ingredients will be incorporated into a healthy meal. Show your child the variety of nutrients available in the produce aisle rather than packaged foods high in preservatives.

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Ask your partner to dance. Hold your partner. Step with your partner. Incorporate back-and-forth motion. Add turns. Pay attention to your partner.

Stretch the fingers of your left hand stiffly apart so that each finger is spread equally. Then turn your hand so that the thumb is pointed upwards and your spread fingers pointed away from your body. Slowly drag your spoons down across your outstretched fingers to create a sound like a drum roll and end by striking the spoons on your leg.  Your roll should cascade from one finger to another evenly to create a metered rhythm in your roll. Keep a consistent speed as you drag your spoons down our splayed fingers. If your roll isn’t working well, or the individual beats of the roll are indistinct, it’s likely your spoons are too close together. Pull your spoons deeper into your grip to correct this. The gallop roll can be overpowering, so you should only use this move sparingly to accentuate the rhythms of your spoons. First hit down on your leg. On the rebound, you should hit your left hand on the upstroke on the meaty part where your thumb meets your palm. Then cup the fingers of your hand into a C-shape, so you catch the tip of your spoons.  Your curled fingers should not move at this point. A stationary C-shape works best for beginners learning the gallop roll. Due to the pronounced nature of this rhythm, you’ll likely only want to use this move as a flourish. Expert Spooners utilize their whole bodies while playing, both to create a more visually appealing show and to create different sounds. For example, you might create an arm roll with your spoons by drawing them against the fabric of your shirt covering your bicep and forearm. Wooden spoon in particular are recommended for mouth effects, though lightweight spoons might also work for this move. However, bouncing a metal spoon off your mouth can be painful or harmful to your teeth, so you should be cautious while trying this move out. Hold your left hand so your palm is flat before your face and:  Bounce the cup of your spoons between the corner of your mouth and the flat, palm side of your left hand. Adjust your mouth shape as you do to create variation...

TL;DR in English: Learn the classic roll. Add the gallop roll to your repertoire. Incorporate other parts of your body for variation. Create mouth effects.
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Aloe vera is a common treatment for irritated skin. Gently massage the gel into the affected skin and allow it to dry completely.  You can find aloe vera gel in most pharmacies. You can typically apply aloe vera gel two or three times each day, but check manufacturer directions for specific guidelines regarding use. Aloe vera may reduce inflammation, irritation, and itching.  Your peeling skin may heal more effectively when moisturized with aloe vera. Cleansers – also known as facial cleansers or face washes – can help you get rid of peeling skin.  Rinse your face with warm water, then apply the cleanser according to manufacturer instructions.  Rinse the cleanser off with warm water after working it into your skin.  Use a creamier cleanser if you have dry skin and a clear cleanser if you have oily skin. No matter what type of cleanser you use, ensure it is gentle, as abrasive cleansers will only dry out the skin and cause further irritation. Then follow up with a noncomedogenic, fragrance free moisturizer. Consult manufacturer instructions for details regarding how often you can use cleansers. Topical corticosteroids are a type of medication applied directly to the skin reduce inflammation or peeling.  Simply squeeze the recommended about of the topical corticosteroid out of its tube and onto your finger.  Spread the substance over the affected area.  The amount of the topical corticosteroid you use depends on where you apply it on the body, since your skin is thinner in some areas. Consult manufacturer directions for more information about how often to apply your topical corticosteroid. If you're using a moisturizer or emollient and a topical corticosteroid, use the moisturizer first. Corticosteroids cannot be used if you have rosacea, acne, or open sores.  While you can probably get topical corticosteroids over the counter (depending on your local regulations), you should talk to your doctor before using them.  Some are not acceptable for pregnant or breastfeeding women or for small children.

TL;DR in English: Moisturize your skin with an aloe vera gel. Use a cleanser to get rid of peeling skin on your face. Use a topical corticosteroids for more serious cases of peeling skin.
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Due to the rapid eye movements associated with EMDR therapy, patients’ eyes often become dried out during sessions. If you wear contact lenses, switch to glasses for your session, or bring a lens case and solution to your session so you can remove your contacts before you get started. In addition to removing your contact lenses, you may wish to bring eye drops to your session. Many patients experience dry, irritated eyes as a result of the eye movements associated with EMDR therapy. If you are prone to dry eyes, or if you are worried about experiencing dry eyes during a session, consider bringing some type of over-the-counter rehydrating eye drops, also known as artificial tears. These are available at most pharmacies and drug stores, and can help rejuvenate dry eyes or prevent them altogether. The point of EMDR therapy is to allow the patient to better process memories of a traumatic experience. In order to do this, you must be willing to confront those traumatic memories, which can be stressful, painful, and generally unpleasant. However, the advantage of EMDR therapy is that you can confront those memories in a safe and secure environment under the guidance of a trained professional. Anticipate some degree of distress, discomfort, or pain, especially in the early stages of treatment. Because EMDR therapy involves the evocation of painful or unpleasant memories, it is recommended that patients take the rest of the day off after a session, if at all possible. Some experts recommend trying to take a nap at home after the session ends. This is both to help soothe the patient after recalling upsetting memories, and to continue the processing that was begun during the EMDR session. If you can, try to schedule your sessions for days on which you will not have to return to work. It’s important to give yourself time immediately after your EMDR session to relax and process the emotions that arise during therapy. Many patients experience upsetting emotional responses for several days after a session, with some...

TL;DR in English: Avoid wearing contact lenses. Consider bringing eye drops. Prepare to bring up painful memories. Plan to relax afterward. Anticipate a post-session emotional response.
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You can use any web browser on your Android device. You cannot get the full version of AdGuard from the Google Play Store. It's the green button at the bottom of the page.  This downloads the AdGuard apk file. You may be informed that installing these kinds of files can be harmful to your phone.  Tap Ok. Depending on which web browser you are using, this may be an icon with three dots ("…" or "⋮"), or an icon with three horizontal lines (☰).  It is typically located in the upper-right corner or lower-right corner. It's in your web browsers menu.  This displays a list of downloads you downloaded through your web browser. This installs AdGuard on your Android device If you receive a pop-up that says your phone is not allowed to install files from unknown sources, tap the option in the pop-up that opens your Settings menu.  Then tap the toggle switch next to "Allow unknown sources". This installs the AdGuard app using the APK file. It has a green icon that is shaped like a shield that has a checkmark in the middle.  Tap the icon on your home screen or apps menu to open the app, or tap Open in the lower-left corner after the app is installed. It's the green button at the bottom of the screen.  This starts the quick setup process. It's the green button at the bottom of the page. "Comfortable" is the only option available with the free version of AdGuard.  It blocks all known analytics and lower third-party cookie lifetimes.  "High" and "Ultimate" have more features to block your web browser from tracking you.  These options are only available on the Premium version of the app. It's the green button at the bottom of the app. If you do not wish to sign up for AdGuard Premium, tap the "x" icon in the upper-right corner to close the ad. This enables ad protection. While AdGuard protection is on, your battery usage may not be properly reflected in the Settings menu.

TL;DR in English: Navigate to https://adguard.com using a web browser. Tap Download. Tap the Menu icon. Tap Downloads. Tap the "adguard.apk" file. Tap Install. Open AdGuard. Tap Continue. Tap Block them. Select your privacy level. Tap Hide Them. Tap the "x" icon to close the ad. Tap the toggle switch .
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Knowing how to graciously accept either a "yes" or a "no" is essential for avoiding awkwardness at clubs, parties, Quinceañeras, and other places where you may want to do the bachata. In traditional bachata, men ask women to dance. The instructions below assume a traditional situation, however, today, it's perfectly acceptable for women to do the asking.  Gentlemen - when you want to dance with someone, be direct, yet courteous. Approach your potential partner directly, offer her your hand (palm up) and say something short and to-the-point along the lines of "Hey, would you like to dance?" If she accepts, great! Take her hand and move to the dance floor. If, for any reason, she doesn't want to, politely acquiesce with a short acknowledgement like "oh, OK. No problem," then move on. Ladies - when you're asked to dance, reply graciously but honestly. If you do want to dance, simply say "I'd love to", then take your partner's hand and proceed to the dance floor. If you don't, decline politely, briefly and honestly explaining why you'd rather not. For instance, you might say something like, "Oh, I wish I could, but my heels are killing me." In Bachata, there are two basic positions for holding your partner - open position and closed position. Open position puts more space between the two partners, as they make contact only through their hands. Open position allows more space and flexibility when it comes to advanced moves like turns. Closed position, on the other hand, is somewhat more intimate, as it involves an arm draped across the lady's back and slight-to-strong contact between the two partners' bodies. Closed position is more common in modern clubs and dance halls owing to cramped floor space. See below for instructions on both positions:  Gentlemen:  For open position, keep your arms loose and relaxed. Offer your lady partner both palms, facing up. She'll gently place her hands in yours - allow them to rest there. Don't grab with your thumbs. Both your and your partners' elbows should be bent at your...

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Recognize erotomanic delusions. Look for delusions of grandiosity. Look for jealous behavior that might signal a delusion. Watch for behaviors that indicate a persecutory delusion. Watch for delusions that involve bodily functions or sensations.

Construct a temporary support frame out of 2-by-4s about 3 ft (0.91 m) back from the basement wall. Align the studs directly underneath the joists and screw the top plate to the joists. The frame will need to be at least as wide as the window, so that you will have 1 stud of the frame under each joist that runs above the window. Make it wider if you have the room so that there is added support. Use 6-mil plastic sheeting to confine dust within the area you will be cutting. Use a staple gun to secure it along the temporary frame and to the joists in the ceiling.  Use a plastic sheet that is at least 8–9 ft (2.4–2.7 m) feet wide to tent a large enough area and keep all the dust confined there. Make slits in the sheeting so you can staple it between the joists and create an extra-tight seal. Use a 14 in (36 cm) concrete saw with a diamond blade. Make a first pass around the perimeter and only cut about 1⁄4–1⁄2 in (0.64–1.27 cm) deep to create a straight groove that will guide your next, deeper cuts.  You can rent a concrete saw. Renting a diamond blade is also recommended. Wear hearing and eye protection, a dust mask, and gloves when operating the saw. Make another pass around the perimeter of the window, cutting deeper, until you get approximately halfway through the wall all the way around the window. The groove you made will guide your cut so you can focus on applying pressure to cut deeper. Don’t worry about whether the cut is exactly halfway through the wall. You will be completing the cut from the other side. Cut a straight groove around the outside of the window first. Make a second, deeper pass along the groove until you meet your cut from the inside. You can cover the area outside with a tarp where you will be cutting if you want to keep it clean.

TL;DR in English: Build a support frame if the window will be perpendicular to the floor joists. Hang plastic sheeting along the frame to contain dust. Cut a groove around the inside perimeter of the window with a concrete saw. Cut halfway through the wall along the groove you created. Cut through the other side of the wall in the same manner.
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Because denim is a rough, sturdy material, you can create an interesting contrast by pairing your dress with delicate items. For example, you might layer a lacy camisole under it or use a satin ribbon belt to define the waist.  Delicate pearl earrings and/or a necklace can help soften the look of a denim dress. Ballet flats with bow details are ideal when you want to add a delicate, feminine touch. If your denim dress feels a little too casual or basic, adding some edgy accessories to it can help give it a more modern look. Smooth leather creates a nice contrast with the rough denim, so layer a leather jacket over it or pair a leather cuff bracelet with it. Spiked items, such as necklace, earrings, or bag, can also work well with a denim dress. Pairing a denim dress with leather motorcycle boots can also help give your look some edge. Another way to create contrast with your denim dress is to pair with fabrics in unique texture. You might layer a velvet blazer over it or pair it with colorful silk scarf. Corduroy and tweed can also work well with a denim dress.  You might carry a suede bag or weird suede boots or booties with your denim dress. A tweed or corduroy jacket layers well over a denim dress. For a more polished, dressed up look, layer a silk blouse under a denim tank dress.

TL;DR in English: Wear the dress with delicate items. Accessorize the dress with edgy pieces. Pair the dress with textured fabrics.
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Stand with the ball a little closer to your lead foot. As a good general starting point, many experts recommend lining up the ball with the logo on the breast pocket of your shirt. If you’re not wearing a shirt with a logo, this will be a couple of inches to the left of the center of your chest (or to the right if you're a left-handed golfer).  Avoid placing the ball any further forward than your front armpit or any further back than the center of your body.  Starting with the ball a little more forward will prevent you from having to chop down at it, which usually just results in short, sloppy fading shots. Bend at the waist until your back forms roughly a 50-degree angle, keeping your spine as straight as possible. Hold your head up so that your crown is in line with your back and hips. Try to maintain this angle until the ball leaves the head of the club.  It can help to imagine your chest "hovering" over the ball up until the moment of impact.  Irons tend to be shorter than woods. For this reason, it’s important to keep your chest and shoulders low throughout your swing, even more so than when blasting a drive. A good rule of thumb is to leave about a hand’s width between the backs of your arms and your body. If you’re too close to the ball, you’ll be forced to swing just in front of your feet, which can make you feel cramped. If you’re too far away, the added distance may give your swing more of a horizontal angle, like a baseball swing. Get in the habit of double-checking your body space as part of your setup. You want to keep a consistent amount of space on every shot, regardless of the iron you’re playing with.

TL;DR in English: Position the ball slightly forward of center in your stance. Lean in slightly to stay close to the ball. Give yourself a comfortable amount of space for your swing.
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Fill your sink or a bucket with one part vinegar and three parts lukewarm water. Mix the solution thoroughly. Pad the bottom of your sink or bucket with a soft towel to prevent the crystal from getting damaged.  Vinegar will help remove cloudiness from crystal as well as add a beautiful shine.  You can also substitute ammonia for vinegar. Allow the crystal to soak for five to ten minutes. If your item is too big to fully submerge, you can fill it with the solution (e.g., a vase or bowl) or dampen a soft cloth or sponge in the solution and use it to wipe down the crystal (e.g., a lamp or figurine). Be sure to use a soft cloth or sponge so as not to scratch the crystal items. Gently rub your cloth or sponge on the surface of the crystal using a circular motion. Air drying will often leave water spots, so use a lint-free or microfiber cloth. You may want to wear gloves so you don’t get fingerprints on your clean crystal. Carefully pat the crystal dry, rather than rubbing it.

TL;DR in English: Create a solution of water and vinegar. Submerge your crystal in the solution. Wash your crystal carefully with a cloth. Dry your crystal.
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Erotomanic delusions involve themes that another person is in love with the individual. Usually, the person who is believed to be in love with the individual is of higher status, such as a famous person or boss.  Often, this person will try to make contact with the person she believes is in love with her. It can even prompt stalking or violence.  Usually, erotomanic delusions involve peaceful behavior. But sometimes individuals with the delusion can become irritable, passionate, or jealous.  Common behavior for those with erotomania include: The belief that the object of her delusion is trying to send her coded messages, such as in certain types of body language or words. She may participate in stalking or making contact with the object of the delusion, such as writing letters, sending texts, or emails. She may do so even if the contact is unwanted. There is a persistence belief that the object of the delusion is still in love with her even with contrary evidence such as a restraining order.   This particular type of delusion is more common in women than in men. Grandiose delusions are delusions with the theme of having an unrecognized talent, insight, or discovery.   Persons with grandiose delusions are convinced of their own uniqueness such as having an important role or other powers or abilities.  They may also believe themselves to be a famous celebrity or think they have invented  something fanatic such as a time machine. Some common behaviors for those experiencing grandiose delusions may include seemingly boastful or exaggerated behavior, and they may come off as condescending. Additionally, this person may seem impulsive and unrealistic about goals or dreams. Jealous delusions have the common theme of having a spouse or lover being unfaithful.  Even if these is evidence to the contrary, the person is certain that his partner is having an affair. Sometimes people with this type of delusions will piece together certain events or experiences and conclude that it is evidence of infidelity.  Common...

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Opt for acrylic modelling paint to make the painting process easier. Use enamel modelling paint if you really need a durable finish. Stick with synthetic brushes to avoid fraying your bristles. Skip primer unless you’re painting a model made of multiple materials.

Avoid making contact with your ex, especially at first. Try to stay clear of them as much as possible so that you don’t feel nervous or uneasy in their presence. For example, if you know they go to the library every Tuesday night, don’t stop there for a few weeks if it’s likely you’ll run into one another. There may be some situations when you can predict seeing your ex and others when you cannot. Do your best to predict their presence and steer clear if necessary. Don’t put all of your aggression onto your ex, especially if you run into them. If you want to go right up to your ex and give them a piece of your mind, take a moment and talk yourself out of it. Have a supportive friend to talk to instead so that you can work through your emotions on your own time and not pull your ex into it. Even if your ex was awful, there’s so much you can do once you’ve broken up. If you do want to share your thoughts, consider writing a letter instead. You might feel stressed when you see your ex now, but it won’t likely stay that way forever. With time, you may be able to see them without feeling overwhelmed or upset. Give it time and realize that the intensity of your feelings will likely go away. This is true of feeling calm around your ex, too. If you don’t feel calm at first, keep trying your coping strategies.

TL;DR in English: Avoid personal contact. Vent your feelings somewhere else. Be patient.
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You can follow one of the links listed below, or search for "international space station satellite chart" online. These charts contain several useful pieces of information that will help you figure out when a viewing is possible. Choose a website that allows you to enter your address, city name, or zip code; if you enter inaccurate information, the information listed may be incorrect.  Try the charts at Heavens Above, NASA, or SpaceWeather. Some sites may attempt to automatically detect your location based on your internet service provider's nearest server. This is not always accurate, so check for a name of the city or location used, and switch to a different site if inaccurate. Some websites may abbreviate the International Space Station as "ISS". Sometimes, from your location, the ISS will only take a few seconds to cross the visible portion of the sky. Other times, it will take two minutes or more. Look for appearances that last as long as possible to give yourself the best chance of viewing the station. Write down several of these appearance.  Appearances at night, within a few hours of sunset or sunrise, will be easiest to see. More information on brightness is provided in the next step to help you find out whether the station will be visible during the day. Some charts will list the length of the appearance in its own column, while on others you may need to calculate the appearance length yourself by subtracting the start time from the end time. These times are usually written as three numbers, in hour:minute:second format. Check whether the site uses a 24 hour clock or the a.m./p.m. system. Most charts should list the space station's "brightness" or "magnitude;" find another one if yours does not include this information. The brightness scale is a little odd: a negative number, such as -4, is actually brighter than a positive number, such as +3! Here are some guidelines to help you understand what brightness ratings may be viewable:  A magnitude of -4 to -2 is the brightest the space station typically...

TL;DR in English: Look up a chart of the International Space Station's appearances in your area. Find several times when the space station is visible for a few minutes. Use the chart to narrow these times down to the brightest appearances. Look up the weather forecast.
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The elastic should be long enough to attach at the back of the heel, run over your ankle, and then reattach at the back of the heel on the other side. The ends of the elastic should attach one finger’s width away from the back heel seam on either side.  You can position the elastic on the inside or outside of the shoe. If you want to attach your elastic to the outside of your shoe, position it low, near where the heel meets the floor. Elastics sewn on the inside should be positioned all the way down in the shoe. Keep in mind that elastic sewn on the inside of the shoe may irritate your skin. Once you have positioned your elastic, pin it in place and slip your foot into the shoe to make sure it fits properly. Be careful not to poke your foot!  The elastic should be snug, but not so tight that it cuts off your circulation. The elastic should be tilted slightly forward so that it lies flat against your ankle. Sew each end of your elastic onto the shoe using dental floss or reinforced thread. Start your stitching near the top of the shoe, just under the drawstring. Continue stitching along each side of the elastic end, so that your stitching forms a box.  Be sure that you don’t stitch over the drawstring. Only stitch through the canvas lining of the shoe. You don’t want the stitches to show on the silk outer layer! You’ll need your shoes to be even, of course! Sew elastic onto your other shoe following the steps outlined above.

TL;DR in English: Measure the elastic. Position the elastic. Pin and test your elastic. Sew the elastic ends onto the shoe. Repeat the process on your other shoe.
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To speak with your mouth closed, you’ll need to make sure your lips are parted ever so slightly. Without parting your lips just a little bit, you won’t be able to get any sound out of your mouth. Practice parting your lips in the mirror. You should be able to breathe normally and see your teeth ever so slightly. After parting your lips, you’ll need to make sure your top and bottom front teeth are lightly touching each other. If your teeth aren’t touching, people will be able to see your tongue moving as you talk. Don’t grind your teeth against each other. Instead, let them sit together comfortably. Your jaw should be relatively relaxed. Once you have your lips and teeth in place, you should try to move your tongue around. If your tongue can’t move enough, you won’t be able to make the sounds you need to make. If your tongue can’t move, you may need to relax your jaw a little bit and part your teeth a little bit. After you’ve positioned your mouth, you need to look at yourself in the mirror. Your lips should be parted a little. You may be able to see your teeth. However, you should not be able to see your tongue. If you can see your tongue, or see it moving around, you’ll need to position your teeth so they hide your tongue. Inhale through your nose and exhale through your mouth. Make sure to stay calm. Avoid hyperventilating or breathing too deeply. If you breathe too deeply, you won’t be able to keep your mouth closed.

TL;DR in English: Part your lips. Touch your teeth together. Make sure your tongue can move. Look at yourself in the mirror. Breathe normally.
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Acrylic modelling paint is the standard paint of choice for most model enthusiasts. It’s easy to work with and can easily be thinned by mixing it with water. However, acrylic paint is not as durable as spray paint or enamel. Use acrylic paint unless you have a special need for durability.  It’s easy to touch up acrylic paint if it ever fades or smears. You can use water to clean up acrylic paint if you ever spill it. If it dries before you have time to clean it up, use dish soap and water to scrub it off. Purchase acrylic modelling paint at a standard arts and crafts store. Enamel modelling paint is a thicker, stronger option that will leave a stronger coat behind when it is applied. Enamel paints require a few drops of enamel thinner to soften the texture, and you can’t clean it without the use of an acidic solvent, like paint thinner. Choose enamel paints if you want to achieve a permanent finish that won’t easily wear away. The amount of thinner that you need to soften the texture depends entirely on the type of finish that you’re trying to achieve. Using a small amount of thinner will result in a thicker coat, while creating a mixture of 1-part enamel and 1-part thinner will create a nearly-translucent color. Cheap natural or plastic brushes tend to fray when they’re used over a long period of time. On the other hand, high-quality synthetic brushes tend to hold their shape quite well. Smaller synthetic brushes are also less likely to split when you’re making smaller brush strokes, which is a common requirement for painting plastic models. Get a set of synthetic brushes in a variety of sizes to make the painting process easier.  Synthetic sable or fox hair brushes are excellent choices for painting plastic models. You can use high-end natural hair brushes if you prefer, but these brushes tend to be extremely expensive. You also won’t notice much of a benefit unless you’re a veteran model painter. Primer helps paint adhere to a model, but it can fill in intricate engravings and make your model thicker. In...

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Heat 2 tablespoons (30 ml) of oil in a large skillet. Place the hake fillets in the skillet with the skin side down. Fry the skin side of the fillets for 3-4 minutes. Turn the hake fillets over. Continue frying for 1-2 minutes, or until done. Serve pan-fried hake with other delectable dishes.

If you believe in yourself, so will others. And it goes deeper than that—if you like yourself, you will treat yourself well, which translates to treating others well.  Practice becoming aware of your thoughts and beliefs when you encounter situations that make you feel bad. When you identify negative self-talk, challenge it. Do things like using hopeful statements, forgiving yourself, focusing on the positive, and encouraging yourself. You are much less likely to feel insecure with someone who understands you. You can generally tell when you have a genuine connection with someone. If someone finds you odd, they may criticize you and increase your feelings of insecurity. Ask yourself questions. Does this person make fun of my quirks? Do their facial expressions seem genuine or fake? Is this someone who will laugh with me or laugh at me? If you don't know yourself, no one else will be able to know you either. Start a habit of quiet time each day to explore your thoughts. This practice will also boost your self-esteem. Try doing some writing exercises and think about what your responses reveal about your values. Some writing exercises that may help you include:  Reflecting on an amazing experience. Think of a time when you felt really happy. What was the experience? Why did you feel so good? What does the experience reveal about you? Identifying what upsets you. What things make you really mad? What things annoy you? What are your pet peeves? List everything that upsets you, from major things to minor things and try to identify why these things are upsetting to you. Think about what you are good at. What do people tend to compliment you on? What do you think you do best? Figure out what activities or things are important to you. What do you like to do for fun? What things are precious to you? Even though sometimes it's uncomfortable to talk to new people, part of overcoming your insecurities is facing your fears. Answer phone calls, text messages, and emails within a day or so no matter how much a person...

TL;DR in English: Boost your self-esteem. Be discerning. Know yourself. Respond to communications. Let go of toxic friendships.
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If you want a specific set of tones, now's the time to measure. Otherwise, you can plan on making the chimes as long as you wish, keeping in mind that shorter chimes produce higher-pitched tones. Many commercial chimes play a five-note pentatonic scale. The way you achieve the proper notes depends on the type of pipe you use. Measure out the desired length on the chime material, mark it, then start cutting it. To do this, you'll need to have a pipe cutter, a hacksaw, or a hand saw. For hand saws, be sure to choose a blade that is made for the kind of metal you are cutting.  Your local hardware store may be able to cut the pipes for you. If you have a piano, tune the chimes by playing a note and matching the sound they make when you rap on them, then cut off more of the chime as needed. Wrap the pipes in towels to protect them. Use a file or sander to wear down the sharp edges on points. If you didn't cut enough off the pipes, you can sand off the excess here. Unless you're removing significant portions of the material, which makes the pitch higher, the chime's sound won't change. How you wish to make the holes depends on the material you have chosen and how you wish to hang the chimes. For copper pipes, for instance, you can drill holes into the sides in the area you wish to suspend by thread then run the thread through later. Take the suspension lines you have chosen. Measure out your desired length. It's better to keep the chimes as close to the suspension platform as possible so that the chimes do not sway much, instead allowing the striker to do the work.  The length of this thread, if the striker's suspension line isn't measured to compensate, changes how the striker aligns with the chimes. The striker may have problems reaching some of the chimes. Chimes that hang too low are more vulnerable in wind and move more, making the wind chime out of tune because the striker doesn't hit them evenly. How you thread depends on what kind of hole you've made. For a chime with two holes, for instance, run the thread...

TL;DR in English: Determine how to cut the metal. Cut the chimes. Sand the edges. Drill holes into the pipes. Cut the thread. Thread the chimes. Hang the chimes from the suspension platform.
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Rock candy takes on a beautiful hue that is accentuated by it's natural rock shape. Pick a color and flavor that complement each other.  You can try one of these classic combinations or come up with your own:  Purple rock candy with lavender flavoring. Orange rock candy with tangerine flavoring. Pink rock candy with rose flavoring. Red rock candy with cinnamon flavoring. Place them evenly around the jar and lean them against the lip of the jar. Secure them in place with small pieces of tape, so they don't slide against each other while the rock candy forms.  You can use wooden chopsticks in place of skewers. A string suspended from a pencil is also a good base for rock candy. Cover the jar with plastic wrap. This prevents dust and bugs from getting into the jar while the rock crystals form. It takes a week or two for the sugar to crystallize into the shape of pretty rocks attached to the skewers. When you're happy with the size of the rocks, remove the skewers from the jar and lay them out to dry.

TL;DR in English: Mix the sugar and water in a large jar. Stir the mixture well.  Add the food coloring and flavor.  Suspend the wooden skewers in the solution. Wait for the sugar to form into rocks. Dry the rock candy.
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It’ll be much easier to clean your glasses with clean hands. Use soap and warm water to wash your hands before touching your glasses. Fill your sink or a small bowl with warm water and stir in a few drops of hand soap. Leave your glasses to soak for 10 to 15 minutes to help lift out any remaining dirt or grease. You can soak your glasses for much longer than this, even overnight, though this long exposure to water and shifting temperatures may damage your glasses.

TL;DR in English: Wash and dry your hands. Soak your glasses in warm water and soap to remove any leftover grime.
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Place the skillet on the cooktop over medium heat and drizzle in just enough oil to cover the bottom. You’ll know it’s reached the right temperature when it begins to shimmer and smoke faintly. Oils with high smoke points, such as olive, canola, or vegetable oil, tend to be best for pan frying. The fish will begin sizzling as soon as it comes into contact with the hot oil, so be sure to release it as close to the pan as possible to safeguard yourself from pops and splatters. Situate the fillets roughly half an inch (2.7 cm) apart to prevent crowding or sticking.  You may only be able to fit 1-2 fillets in the skillet at a time, depending on the size of the fish and your cookware. A pair of tongs can come in handy if you’re worried about being burned. This should be just enough time to get the exterior nice and crispy. Allow the fish to cook until the meat just above the skin begins to turn white. Hake is typically eaten with the skin on, similar to heartier fish like salmon or bass. Slide your spatula under the fillets and give them a flip. Press the spatula firmly against the top of each fillet for a moment until you feel it relax. This will help the underside sear evenly and loosen up the meat for a more tender bite.  Make sure you separate the skin from the pan prior to turning. Otherwise, it can easily stick and lead to breaking and tearing. Always use a spatula to flip fish rather than tongs. Not only is it easier, it also makes you less likely to mangle your main course in the process, improving its presentation. The hake should only require another minute or so to finish cooking after being turned. Use the edge of your spatula to cut partway into a piece to see how it’s coming along. The interior should be white and flaky, with a light browning on both sides.  The fillets will be very hot when they first come out of the pan. It’s a good idea to give them a minute or two to cool down before you begin eating. Whip up some crowd-pleasers like garlic mashed potatoes or sautéed spinach to round out the...

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Attend games and other events. Get involved in extracurriculars. Join or start a club.

Whether you're trying to do homework, study, or just have some down time, distractions such as your phone or social media aren't helpful. Try to keep your phone turned off or in a separate area when you're focusing on school.  Constantly checking social media tends to increase your anxiety, so try to only set aside a small amount of time for it each day. Try to finish your homework and studying before responding to texts, phone calls, or emails. Not only is exercising great for you physically, it also helps your mind decompress. Play a sport after school, visit the gym, or just go on walks for some fresh air each day.  Exercising outdoors is even better—the fresh air and sunlight will make you feel invigorated and healthier. Go for a run after school or ask a friend to play soccer or basketball with you. If you're going to bed super late and have to wake up early to go to school, you're not going to do well in class because of how tired you are. Plan ahead so that you get 8-10 hours of sleep each night and are energized for the next day. For example, if you have to wake up at 7am to go to school, aim to go to bed at 11pm  at the latest. Even if you don't have a lot of time in the mornings, try to grab some food to go before leaving. Eating breakfast will give your body and mind needed energy to focus throughout the day.  Grab a granola bar and piece of fruit if you're in a hurry. Eat scrambled eggs with spinach in them if you have time to sit down and eat. With all of the schoolwork, extracurricular activities, social expectations, and family commitments, high school can be a bit overwhelming sometimes. If you find yourself feeling stressed or unsure how to handle everything, stop pushing yourself so hard and talk to an adult who can help. You may need to cut back on some of your commitments if you're feeling overwhelmed; for example, if you're on the swim team, write for the school newspaper, and babysit every day after school, consider babysitting only 1 or 2 days after school instead.

TL;DR in English: Eliminate distractions to help you focus. Exercise to help you de-stress and relax. Sleep for at least 8 hours each night. Eat breakfast before heading to school. Take a step back if you're feeling overwhelmed.
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If you are married, you should decide whether you want to create an individual or joint trust.  An individual trust includes only your property, while a joint or shared trust includes all property that belongs to you and your spouse. While you and your spouse can create two individual trusts, this can cause complications with shared assets. A joint trust, however, can dispose of both individual and shared property. You can use your list to decide how you want to distribute the assets you place in your trust.  Keep in mind that you don't necessarily want to have all of your property in your trust. If you have retirement or investment accounts that allow you to designate a beneficiary, leave these out of your trust. Including them or designating your trust as the beneficiary only adds an unnecessary layer of complication.  Use your list as you work on your trust so you have a good picture of your total estate and can figure out how you want it distributed. You will need information such as account numbers and locations to transfer title in your assets from yourself to the trust. You also want to make sure that you have accurate information about your property in your trust documents. The people you want to inherit your assets when you die will become beneficiaries of your trust.  If you've included children as beneficiaries, you also should name someone to manage that property for them until they reach adulthood. You also should consider naming alternate or back-up beneficiaries in case your primary beneficiary is either unavailable or refuses to take the trust property. While you are alive, you will be the trustee of your trust. However, someone else will have to take over after you die to distribute the trust's assets.  Most people choose a spouse or adult child as their successor trustee. You also may want to choose a back-up in case the person you've chosen as a successor has predeceased you or is otherwise unavailable or incapable of taking on the trustee's duties. Talk to the person you choose before you...

TL;DR in English: Determine what type of trust you want to create. Make a list of your assets. Gather paperwork for your assets. Decide who will inherit your trust property. Choose a successor trustee.
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Although you will likely be the one answering most of the questions during your interview it is good practice to come prepared with questions of your own.  Asking questions can show your interest, attention to detail, and seriousness in regards to the interview and the position you are seeking.  Try to have at least two or three thoughtful questions to ask. If a question was answered during the course of the interview you can state this to demonstrate that you had prepared the question. An example would be to ask about the companies unique strengths or how they would describe an ideal employee. Don't ask about salary. Don't forget that the interview process goes two ways.  While you are being evaluated by the employer you should also be evaluating the company.  Doing some research about the company will help you appear knowledgeable, interested and informed during the interview as well as let you decide if the employer is one you want to work for.  Spend some time looking into the history of the company. Inquire about the companies potential and future plans. Read up on company policy and mission statements. Interviews can be high-stress situations.  Practicing the interview before you enter into it can help you feel confident and remove some of the stress that can come with the process.  Practice what you want to say during your interview, how you want to present yourself, and key concepts you want to focus on in order to do your best and relax when interviewing.  Mock-interview services are often available.  These will test, evaluate, and allow you to improve you interviewing skills. You can try practicing with a friend or family remember. Forming and practicing what you want to say can make it easier to repeat during the interview. Think about the key aspects of your skills and personality that you want to convey. Part of interviewing well is arriving to it early.   The time you arrive will demonstrate your punctuality and your ability to follow a schedule.  Always plan your trip to the interview and make...

TL;DR in English: Think of questions to ask. Research the employer. Practice your interview. Arrive early.
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It not only captures their attention but also makes it easier for you to start a conversation. You may also have a higher chance of being paired up together, and you can discuss assignments and tests with them. You'll also be able to comment on what they say without looking weird. There are a variety of different topics that you can talk about, but you can mostly focus on the ones that your crush is interested in. Try to come up with a new subject every time you talk to them. That way, they'll see you as an interesting, fun person and perhaps look forward to your conversations. You could also try asking them for help with a task, even if you don't need assistance. As long as it's believable, it should work as long as you don't do this too frequently. However, be sure that you show that you're intelligent. For instance, if you're a math whiz, don't ask your crush questions related to math. You could also your crush about an assignment, which may open the way up to other subjects. Even if you're not in the same class, ask your crush about their lessons or what homework they have. However, be sure to talk about other topics so that you don't exhaust the current one. In order to show them that you care, lend them pencils, paper, or any other supplies that they may need. Allow them to cry on your shoulder if something bad happens to them, and show them that you are a kind person. Be sure that you don't overdo it; otherwise, they may take advantage of your generosity. A simple "hello" might lead to a conversation. Even if you don't have time to talk to them, quickly greet them to show that you're thinking of them. It may also grab their attention and cause them to think of you. Add your crush to Facebook or other social networks you're both on. This is especially recommended if you both have mutual friends. This can lead the way to conversations outside of school, and you may be invited to events. Now that you're talking to your crush, subtly flirt with them. This will help you get a sense of how interested they...

TL;DR in English: Sit next to your crush. Initiate conversations with your crush. Start conversations with school-related topics. Be kind to your crush. Greet them. Connect on social media. Flirt. Understand that your crush is human.
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Showing up for school events is key when you want to improve spirit. If you want to encourage others to have school spirit, set a good example and show up for events yourself. The more people show up, the more it will inspire others to come too. Good events to show up for include:  Games Pep rallies Homecoming celebrations Competitions (debate, math team, quiz bowl, etc.) Performances (drama, music, etc.) Showing school spirit also means participating as much as you can outside of the classroom. Many students find a way to get involved in some kind of extracurricular activity or another. Doing so shows that you care about contributing to part of what makes your school special. Examples include:  Sports  Band  Cheerleading  Dance team  School newspaper Alumni ambassadors School-sponsored clubs and organizations are special kinds of extracurricular activities. They offer ways for students to get together and share their enthusiasm for an interest. For instance, knitting club could knit scarves to give away in the name of your school to those in need in your community. If you are interested in something and your school doesn’t have a club for it, get together with your friends and a sponsor and start one! Common clubs include: Art Club Diversity Club (sponsors heritage months, supports inclusive environments, etc.) Chorus Drama Club Technology Club Science Olympiad Foreign language clubs (French, Spanish, German, Japanese, etc.) Chess Club Photography Club Math Team Crotchet Club Knitting Club Leadership organizations Debate Team Literary journal/magazine Green Club (interests in recycling, sustainability, conservation, etc.) Pep squad

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Insert the recovery media disk into the disk drive. Power off your computer. Disconnect all cables and devices. Turn on your computer. Press Esc repeatedly. Press F9. Select the drive with the recovery media. Select a language and click Ok. Select "Factory Reset" and click Next. Select whether you want to backup your files and click "Next". Click Next on the System Recovery screen. Click Continue.

Just as with the impulse sealer method above, you still have to choose the shrink-wrap film best suited to the job at hand. For most items at home using scissors and a blowdryer, PVC film should work fine. Fold the item in the film as though you were going to gift wrap it, and cut a piece of film that size from the roll. The sheet you cut should be a single piece slightly larger than what you need. Trim off any excess strands of shrink wrap. The film should cling tightly to the item, eliminating any air pockets and uncovered spaces. If the way you wrapped the item has left a seam that needs to be sealed before you can continue, use the hairdryer to heat directly along the overlap of the seam to seal the film. Apply heat from the hairdryer evenly around the wrap until it shrinks. If you apply it unevenly, the wrap will not shrink proportionately.  A hairdryer will require more time than a heat gun to shrink the film properly. Heat as evenly as possible. The finished product will serve its purpose, but this method requires lots of practice to create a finished product with a look similar to using actual shrink-wrapping equipment.

TL;DR in English: Choose an item to shrink wrap. Wrap your item. Cut off excess film. Use the hairdryer to seal the seam. Heat the film evenly to shrink it over the rest of the item.
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Unless you’ve come up with something original, your product is going to have competitors in the market. Get those products and disassemble them. If you’re building a jetpack, unscrew a competing jetpack. Look at the materials used and how you can save time and improve upon your design.  Similarly, for electronic products such as websites or applications, dig into the coding. Find out the ways you can improve the product to make yours more successful. Don’t copy someone else’s design, or else you’ll get sued. Incorporate what you learn to refine your own design. Write or type out your product’s ideas on a piece of paper. Draw what your product will look like, if you can. This will give you a rough idea of how the first prototype will look and allow you catch flaws and ways to improve the design before you invest in building a prototype. Use the sketch to decide upon what features are necessary to your design. Choose the few features that allow your design to function and limit the amount of costly extras, such as painting and adding voice commands to your robot vacuum design. CAD requires specialized training, so a professional can help you with this. The computer design is much more detailed than your initial sketch. This is the design you will give to the prototype maker in order to get the most clear and detailed idea of your product. If your product isn’t something you’ll be able to make at home on your own, you’ll need this. Be sure to check the credentials of your designer as well as their cost per hour. Ask for examples of their work and possibly credentials from a certified CAD school program. The first example of your prototype may be made at home and can be made in miniature to save money. Physical products can be made with whatever you have laying around your house, such as making your leather handbag design out of some nylon clothing you’re not using. Having a sample design of your product makes it easier to explain to prototype designers and investors and will give you another chance to refine...

TL;DR in English: Take apart competing products. Make a sketch of your product. Obtain a computer-aided design (CAD) of your prototype. Create a handmade version of your design. Use a modeling program.
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Clean the kitten straightaway if it’s very dirty and covered with mud, dirt, or other detritus. Leaving a kitten in a soiled condition for too long will be uncomfortable for it and can lead to a rash. Cleaning a heavily soiled kitten will mean giving it a bath rather than just a simple wipe down with a flannel. Prepare the supplies before you begin bathing the kitten. Here’s what you’ll need:  A clean flannel and towel(s). Mild hand soap (no harsh chemicals or cleaners). A basin or sink. Consult with your veterinarian about products to use if your kitten has fleas. The water temperature should be about 95 °F (35 °C). This temperature will help the kitten stay warm and keep it comfortable. To gauge the water’s temperature, touch the water with your hand, place it on your wrist, and feel the degree of temperature on your own skin. It is important to keep the water at a reasonable temperature. The kitten’s skin is sensitive. Water that is too hot can burn the skin easily, while cold water can reduce the kitten’s body temperature. Fill the basin until it’s about 4 inches (10 cm) full before your kitten gets introduced to the water. Do not submerge your orphaned kitten in too much water because it may be too weak to keep itself from drowning. Use your hand to wet the kitten’s hind quarters and lower belly, rather than submerging it in water.  Wet the kitten gently, and use slow, smooth movements while you’re handling the kitten. This will help it feel safe. After you’ve supported the kitten in the sink for a few days, try letting it stand in the water for a few seconds at a time. Begin by squeezing a small amount of shampoo on a cloth. Gently rub shampoo over the kitten’s whole body, not forgetting to clean its face, abdomen, legs, and back. Start shampooing its head and move down to the back, belly, and tail. Try to remove the feces or urine excreta from the fur by rubbing it out with the cloth. Keep water and soap out of the kitten’s eyes, ears and face. This could irritate sensitive areas and scare the kitten....

TL;DR in English: Prepare the kitten’s bath supplies. Run the tap water to adjust the temperature of the water. Fill a basin or sink halfway with warm water. Wash a flea-free kitten with a mild pet shampoo. Rinse the kitten off completely. Wrap the kitten in a towel when you’re done.
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You’re going to regret it if you try to walk around an airport in heels. It will be even worse if you have to run because you’re late.  Save the heels for the suitcase. Sure, they look good, but you may have to walk for long destinations, and if your plane is late for a connecting flight, you might have to step it up. A better choice in airport shoes: comfortable flats that easily slip off your feet. That makes them easy to remove at security. Wearing your heaviest shoes, though, can reduce the weight of your luggage and free up more room for backing. You will also want to avoid boots or sandals with excessive lacing, buckles, zippers or the like, again because they will take forever to take off and put back on at security. Avoid tight shoes because your feet will likely expand over a long flight. If you're a girl who is under 13, you can wear any shoes as long as they don't have metal. That is because if you're under 13, you keep your shoes on at security. Or if you're pre check you can wear anything as long it doesn't have metal, because you keep your shoes on. You might think those flip flops are comfortable, but they don’t provide much support. Worse, they can be a germ haven.  Think about how many people have walked through the metal detector before you. Do you really want to go through with bare feet? You’ll likely be asked to remove your shoes. Although if you're under 13, pre check or over 75 it's most likely you're not going to be asked to remove your shoes. Wear socks to protect your feet. They will also stay warmer there if the air conditioning makes the airport a bit cold or the plane is chilly inside. Socks will also help cushion your feet as you walk through the airport. Some airports are quite a trek from one side to the other or even require taking a tram. Getting blood cots is a danger of flying when you will be in cramped conditions. There are special garments designed to help prevent this.  Support your pregnancy. If you’re pregnant, check with your doctor before flying. However, some...

TL;DR in English: Wear comfortable shoes. Wear socks. Wear compression socks or leg wear.
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The Media recovery disk may have been provided to you by HP, or you can make your own in the Recovery Manager.  If the recovery media is a USB drive, plug it into any available USB port.  If it is a CD or DVD, place it in the optical disc drive. If you are able to boot Windows, you can shut down your computer using the Windows Start menu.  If your computer is unresponsive or won't boot Windows, you can shut off your computer by pressing and holding the power button. This includes all USB devices, printers, and external hard drives. Don't disconnect the power cable. After you have disconnected all devices, except the power cable, press the power button to reboot your laptop. Doing this immediately after powering on your computer will open the Startup menu. This will open the Boot Device options menu. Use the up and down arrows on the keyboard to highlight the drive with the recovery media.  Press ↵ Enter to select it.  If you are using the media recovery disc provided by HP, you will see a black box that says "Press any key to boot from CD or DVD".  Press any key to continue.  If you do not respond within a few seconds, your computer will reboot as normal, and you will have to start over. If more than one bootable drive is available, you may have to guess which drive it is.  If the drive you select does not launch recovery, or you get an error message.  You may have to restart your computer, re-enter the Startup menu and select a different drive. Once the recovery manager launches, you will see a list of languages.  Click the radial button next to the language you understand and click "Ok". This will take you to the welcome page of the Recovery Manager. If you already backed up the files you want to keep, click the radial button next to "Recover without backing up your files".  If you have not backed up your files, use the following instructions:  Click the radial button next to "Back up your files first (recommended) and click "Next". Select "Auto Selection" or "User Selection" and click "Next".  Auto...

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