INPUT ARTICLE: Article: The night before you are scheduled to fly, check to make sure that everything is proceeding as planned. After purchasing your ticket, you should have received a confirmation e-mail from your airline. Check that confirmation to make sure the flight is still scheduled to take off on time.  If your flight time has changed, make sure to adjust your travel plans accordingly. Depending on how long your flight has been delayed, it may affect any connecting flights you are intending to take. If you are concerned that you will miss your connection because of your flight delay, contact your airline. Continue to check on the status of your flight leading up to your arrival at the airport. Some airlines will send texts letting you know about delays, but it’s important for you to continue to monitor the situation. Be especially vigilant during the winter or when bad weather is predicted, as this will oftentimes affect your flight. You will not be allowed on a plane without your ticket and identification. For travelers over 18, a driver’s license or passport may suffice. Travelers under the age of 18 who are traveling with an adult companion may not be required to show identification.  If you are under the age of 18 and traveling alone, contact the TSA or other appropriate authority to find out what forms of ID you will need. If you are traveling internationally, you will not be allowed on the plane without a passport. If you arrive at the airport without your ID, you may be able to fly anyway. You will have to fill out additional forms and answers some TSA questions in order to confirm your identity.  Keep your documents handy. You will need to show them when you check in as well as when you go through security, so don't pack them in a hard to reach area. There are many variables at play when you’re checking in for a flight, so plan on arriving at the very least two hours early for your flight. If you are traveling internationally, traveling with small children or traveling with anyone with a disability, plan on arriving even earlier than that.  If you’re driving, leave extra time to park your car and take the shuttle over to your terminal, if required. If you’re traveling from an airport for the first time, leave extra time in case you get lost while navigating the airport.

SUMMARY: Confirm your flight. Pack your documents. Arrive early.


INPUT ARTICLE: Article: In addition to monitoring weight and sweet cravings, it's important to maintain an overall nutritious diet.  This means eating the right about of protein for you and your growing baby.  It's typically recommended for pregnant women to eat about 75-100 g of protein each day.  Adequate protein helps support your growing baby's development (especially their brain) in addition to supporting the growth of your uterus and breast tissue.  Include 1-2 servings of protein at each meal.  One serving is about 3-4 oz or about the size of your palm.  Choose foods like poultry, eggs, low-fat dairy, lean beef, pork, legumes and tofu.  Seafood is another great option but only choose fish and shellfish that are low in mercury and are fully cooked. Another set of important food groups are fruits and vegetables.  This is where you will get the majority of your fiber, vitamins, minerals and antioxidants to support a healthy pregnancy.  Aim to eat at least 5-9 servings of fruits and vegetables each day.  To get this amount, you'll need to eat at least 1 or 2 servings per meal.  Aim for about 1 cup of vegetables, 2 cups of leafy greens and 1/2 cup of fruit.  Make sure to focus on folate rich vegetables like:  dark greens (turnip greens, kale, spinach and cabbage), tomatoes, oranges, strawberries, mangoes and grapefruit.  Folate is essential for the normal growth and development of your baby's brain and spinal column. If you can, when you're choosing to eat foods like, bread, rice, pasta or tortillas, aim to choose 100% whole grains.  These foods have many more nutrients that refined grains.  Refined grains are overly processed while whole grains are much less processed.  Whole grains contain all the parts of the grain which make them much higher in fiber, protein and other essential nutrients. In addition, some whole grains are especially high in folate - like bread, cereals, oatmeal, cornmeal and pasta.  Serve yourself a 1/2 cup or about 1 oz of whole grains per serving. Like foods, water is another important nutrient that you must consume in adequate quantities for a healthy pregnancy.  In addition, you have increased fluid needs during pregnancy making this even more essential.  Typically, pregnant women need to drink about 2 or 2 1/2 liters of hydrating fluids each day.  Try to stick to calorie-free, decaf beverages as these are the best and most hydrating.  Try:  water, flavored water, sparkling water, decaf coffee and tea.  Even skim milk has some water plus the added protein and calcium. Although you may be eating a very balanced and nutritious diet, it's still important to take a daily prenatal supplement.  These are designed to fill in any nutritional gaps that your diet doesn't meet.  When you're pregnant you need to make sure you're getting adequate nutrition everyday in order to support your growing baby. Prenatal vitamins are an easy way to make sure you're doing this.  In addition, they are typically higher in folate and iron which are important in the normal development of your baby's brain, spinal cord and the prevention of anemia.  Always talk to your OB/GYN prior to starting any supplement - even a prenatal vitamin - to make sure it's safe and appropriate for you.

SUMMARY: Eat adequate amounts of protein. Fill up on fruits and vegetables. Go for 100% whole grains. Drink adequate amounts of fluid for your pregnancy. Take a prenatal vitamin daily.


INPUT ARTICLE: Article: Place cupcake cases into a muffin pan.  Add the vanilla. Beat in well after adding each one. Stir together. Then, pour the strawberry puree into the batter. Mix well to combine.   Cool on a wire baking rack.

SUMMARY:
Preheat the oven to 180ºC. Sift the flour and baking powder into the mixing bowl. In another mixing bowl, beat together the sugar and butter until creamy. Gradually add the eggs, one at a time. Pour the flour mix into the liquid mix. Pour in the milk. Pour the batter into the cupcake cases. Place in the oven and bake for 13-15 minutes. Remove from the oven.