INPUT ARTICLE: Article: Studies have shown that protein can keep you feeling satisfied longer when compared to meals that are mostly carbohydrate. In addition, whole grains, fruits and vegetables are complex carbohydrates or foods that are high in fiber and contain other nutrients, that also keep you feeling satisfied longer. Healthy fats can also be used to improve satiety without overeating. Consider pairing protein with complex carbs OR protein with healthy fats. Lean protein options include: poultry, lean beef, fish, shellfish, nuts, lentils, beans and low-fat dairy foods. Include a variety of these protein based foods in your diet. Foods like berries, lentils, beans, whole grains (like oatmeal or brown rice) and broccoli are high in fiber and are considered a complex carbohydrate. Combinations of meals that are protein-rich and contain complex carbohydrates are: whole wheat English muffin with low-fat cheese and a scrambled egg, oatmeal with fruit and nuts, mixed green salad with raw vegetables, grilled chicken and low-fat dressing, a whole wheat wrap with deli meat, low-fat cheese and lettuce or shrimp and vegetable stir-fry served over brown rice. Combinations of snacks that are protein-rich and contain complex carbs are: yogurt with fruit and whole grain granola, carrots and hummus, an apple with peanut butter or sliced raw vegetables with low-fat dip and a cheese stick. Meals that contain a lot of carbohydrates or are mostly carbohydrates without much protein or fats do not keep you satisfied long compared to a meal that's a combination of protein, carbohydrates and fats. Carbohydrate rich foods include foods like: bread, rice, pasta, tortillas/wraps, beans, potatoes, corn and lentils. Aim to have about a 1/3 of your meals to be a carbohydrate rich food. Ensure you have a source of lean protein in each meal - about half of your meals or snacks should be protein-based - in addition to a serving or two of a fruit or vegetables. Highly processed foods (even low calorie ones) should make up a very small portion of your diet. Studies have shown they are not as satisfying long term. When your body is fed processed foods, it has to weed through the junk to absorb the real nutrition. Sometimes, you're left undernourished and still hungry. Eat whole foods to avoid this. Processed foods generally refer to foods that have a lot of additives (like flavorings or colorings), preservatives and have gone through multiple changes to become the final product. Examples of processed foods to limit include: desserts, "100-calorie packs", refined grains (like white bread or white rice), frozen meals, chips and cookies. Most of your choices should be whole foods or minimally processed foods. Examples include: fresh or frozen fruits and vegetables, fresh or frozen lean protein, 100% whole grain breads, pasta or grains and dairy products. Many times even mild dehydration can make you feel hungry, when in fact you just need a few sips of water. Stay hydrated daily to prevent this mistake. Purchase a water bottle to help you keep track of you ounces each day. This can also help you see what progress you've made throughout the day. If you're not a fan of water, try other options like: diet iced tea, unsweetened coffee, water with lemon or flavored water.

SUMMARY: Eat protein and complex carbohydrates at every meal. Avoid carbohydrate rich meals. Choose whole foods over processed foods. Drink 64 oz clear fluids daily.

INPUT ARTICLE: Article: Automobile tire pressure gauges will not accurately reflect the much higher psi levels of bicycle tires. Because of their size and dimensions, bicycle tires react more quickly to changes in ambient air temperature, and psi will drop in cooler weather. For every 10 drop in temperature, tire pressure will drop about 2%. For example, if you head out during the day riding on 100psi and the temp is 90, when you head home that night, and it's now 60, your tire pressure will be about 94 psienough change to be a noticeable difference. A tire that rolls great at 100 psi on a smooth road will deliver a harder ride on rough road. To help with traction on wet days, drop your psi by about 10.

SUMMARY: Buy a bicycle tire pressure gauge. Check your pressure before every ride. Don't over-inflate.

INPUT ARTICLE: Article: If you are using content from the short story that is 3 lines or shorter, you can place it in text in quotes. This will let the reader know you are quoting directly from the short story. For example, you may write, "In the short story 'A Good Man is Hard to Find', the Misfit character notes, 'I found out the crime don't matter. You can do one thing or you can do another, kill a man or take a tire off his car, because sooner or later you're going to forget what it was you done and just be punished for it.'" If you are taking lines word for word out of the story that are very long, indent them to the left in block quotes so they stand out on the page. When you use block quotes, you do not need to use quotation marks as well. For example, you may write, "The aftermath of the shooting is described with brutality and plainness by O'Connor: 'She was a talker, wasn't she?' Bobby Lee said, sliding down the ditch with a yodel.'She would of been a good woman,' The Misfit said, 'if it had been somebody there to shoot her every minute of her life.''Some fun!' Bobby Lee said.'Shut up, Bobby Lee,' The Misfit said. 'It's no real pleasure in life.' The in-text citation should always appear at the end of the quoted text in parentheses. Place periods or commas after the citation, not before it. For example, you may write, "In the short story 'A Good Man is Hard to Find,' the Misfit character notes, 'I found out the crime don't matter. You can do one thing or you can do another, kill a man or take a tire off his car, because sooner or later you're going to forget what it was you done and just be punished for it' (O'Connor 10)." Or you may write, "The aftermath of the shooting is described with brutality and plainness by O'Connor: 'She was a talker, wasn't she?' Bobby Lee said, sliding down the ditch with a yodel.'She would of been a good woman,' The Misfit said, 'if it had been somebody there to shoot her every minute of her life.''Some fun!' Bobby Lee said.'Shut up, Bobby Lee,' The Misfit said. 'It's no real pleasure in life'(O'Connor 23)." Put a space, rather than a comma, between the author's name and the page number. If there are multiple authors, separate their last names with a comma. For example, you may write a citation such as: "(O'Connor 23)" or "(Gaitskill 12)."

SUMMARY:
Put quotations around short quotes from the text. Use block quotes for a quote longer than 4 lines. Place the citation in parentheses at the end of the quote. Include the author's last name and the page number in the citation.