INPUT ARTICLE: Article: Use the tips of your index and middle fingers to compress against the artery. Push slowly and softly, feeling for the pulse. Do not push too hard, as this could cause you to lose the feeling of the pulse. Push just until you feel the beat in the artery. Try not to use your thumb as you look for the pulse, as your thumb has its own pulse that may obstruct the reading. The pulse rate is the number of beats per minute you feel while taking the pulse. You can either count for a full 60 seconds to get the pulse rate, or count for 30 seconds and double the number of beats for a solid estimate.  For an adult, a resting pulse of between 60 and 100 beats per minute is considered within a normal range. If the person was active or under stress immediately before or during the reading, the pulse may be higher. Too high or too low a pulse rate could indicate a critical problem. Seek medical help immediately if a pulse is unexpectedly outside of the normal range. A healthy pulse should have a steady “lub-dub” rhythm. If you are unfamiliar with what this feels like, check your own pulse on your neck or wrist as an indicator. The popliteal pulse should have the same rhythm. If the rhythm is off, seek immediate medical attention.

SUMMARY: Compress against the artery. Feel for the pulse rate. Pay attention to the rhythm.


INPUT ARTICLE: Article: Many kitchen supply stores sell coffee spoons. These scoops typically equal 2 tablespoons (29.6 ml), which is the average amount of coffee used in a standard cup. The downside is that all coffee has a different density, so you won’t always end up with exactly 2 tablespoons (29.57 ml).  For example, a scoop of finely-ground coffee is less dense than a coarsely-ground coffee, which means less coffee in a scoop. Darker roasts are also less dense than lighter roasts. To make this easy, use a kitchen measuring cup. They are available anywhere kitchen supplies are sold. Fill the cup ¾ full, which is about 177 milliliters (6  fl oz). Dip the spoon into the coffee grounds to scoop out a full 2 tablespoons (29.6 ml). If you don’t have a coffee spoon, you can use your regular kitchen measuring spoons. Add the grounds to your coffee machine or French press.  If you’re using coffee beans, grind them first, then scoop 2 tablespoons of grounds. To make a mug of coffee, add another ⅓ tablespoon of grounds. Add the ingredients to your coffee maker, then adjust them to get the strength of coffee you desire. After brewing, note the coffee’s taste so you can change the ratios next time to make it even better.

SUMMARY: Get a coffee spoon to roughly measure coffee. Pour the water into a measuring cup. Scoop the coffee with the coffee spoon. Brew the coffee as you normally would.


INPUT ARTICLE: Article: You might think, “There’s no way I’ll forget that!” and yet, under stress, you may forget even the most basic things. Write a list of what needs to be bought, packed, accomplished, and arranged before you leave. Start well in advance so you don’t get stuck doing loads of laundry the day you leave.  Let someone else look over the list to make sure that you haven't forgotten anything. Put reminders where you need them. For example, write a list of bathroom items you need and put it on your bathroom mirror so that you can collect all of the items at once. Put sticky notes onto necessary items you need to bring or put a list of things you need on the door. If you need to find a pet sitter, do this well before you leave on your trip. If you are running out of your prescription medication, get a refill prior to leaving. Take stock of any arrangements that must be made before you leave for your trip and take care of them before you go. It’s best to take care of any details before traveling so you don’t have to think about them while you are away. Pay your bills and run any errands that are vital before leaving. You might be packing your stuff, your children’s things, and gifts for other people. Staying on top of that many things can be difficult, so use a bit of organization. Pack your suitcase with clothes ahead of time and make sure everything fits well. Chose simple, lightweight clothing and fold your clothes in a way that saves space in your suitcase. Decide whether to wrap the presents before or after traveling.   If you’re traveling in a car, consider having a bag within reach with certain items you may want or need on your journey. For heavy or bulky items, such as shoes or coats, choose one to take. Make sure the rest of your clothing matches this one item. If you’re on a schedule (like catching a bus, train, or airplane), plan for potential hazards to getting there. Plan ahead for traffic, running late, or toddler tantrums. Especially if you are traveling with children, prepare for any emergencies by having snacks, a change of clothes, and any other necessary items that might come in handy while traveling.   Whether you’re on an airplane or in a car, have snacks for any passengers that may get grumpy without food. Avoid sweets, as blood sugar spikes and crashes can make people grumpy. Bring clothing for various temperatures, and plan to layer. Even if it might be hot at your destination, bring a sweater in case there is air conditioning or a cold breeze. If you’re traveling around holiday time, opt for airlines that aren’t known for lengthy delays or canceled flights. If you find a flight with a very short layover, opt for a longer layover (or pay a bit extra for a direct flight) in order to avoid the hassle of potentially missing a flight. Consider purchasing flights that depart early in the day. Airports tend to be less crowded and if you need to make changes, it may be easier to get a different flight.

SUMMARY: Write lists. Make arrangements ahead of time. Organize your things. Plan for likely hazards. Choose flights (or airlines) with minimal delays.


INPUT ARTICLE: Article: Avoid snacking or having large meals before you go to bed since it will be more difficult for you to fall asleep. Instead, try to relax or sip water if you start feeling hungry. Be careful not to drink too much though, or else you may wake up in the middle of the night to use the bathroom. Immediately after enjoying your meal, spend a little time going for a leisurely walk to help your food settle. Walk at a comfortable pace so you don’t stress your body. Your walk should help excess gas escape from your stomach and make it easier for you to digest your food.Avoid lying down after you eat since you’re more likely to get acid reflux. Stress and anxiety can either slow down or speed up digestion, so it can affect how your body reacts to your meals. Take a deep breath and do your best to stay calm so you’re less likely to experience any digestive issues. Try doing meditation or practicing yoga whenever you start feeling stressed to combat your symptoms.Avoid having food if you feel stressed or anxious since you may overeat.

SUMMARY:
Don’t eat for 3 hours before going to sleep. Go for a 15- or 20-minute walk after eating so food works through your system. Practice stress-relieving techniques so your body processes food easier.