Salads utilize different types of leafy greens to create a fresh, crisp meal rivalling burgers and fries of the restaurant world. There is one type of salad green, however, that you should always avoid ordering at restaurants—iceberg lettuce.

Yes, iceberg salads are a reliable mainstay on menus because the main ingredient is cheap, always available, and has a long shelf life, according to Jeremy Adler, a Los Angeles based culinary expert. But it’s one of the menu items to avoid ordering because you’re paying too much for a flavourless ingredient that’s95 per cent water. “It’s just an overpriced salad meant to make money for the restaurant,” says Matthew McPherson, a chef out of Boston, Massachusetts, and creator of The Noodle Bar. Plus, if restaurants don’t wash the produce thoroughly, there could be health consequences.

Don’t pay too much for one of the most boring items on the menu. Instead, Adler and McPherson both recommend opting for seasonal salads with local ingredients, when possible. Brian Poe, the chef, and owner of Bukowski Tavern in Cambridge, Massachusetts, suggests seasonal greens too, but he’s not fully anti-iceberg. “I believe it serves a purpose in nostalgic cuisine, and all ingredients deserve a time and place,” he says. “For the common food deserts of the nation, iceberg lettuce is one of the most approachable, nostalgic, price-point, and easy-sell lettuces.” So don’t feel too bad if you do decide to go with this dish, even if it isn’t the best thing to order.

Find out the fast-food items nutritionists never order.

You may not know much about thiamine, aka vitamin B1. Even though it’s a vitamin we don’t often talk about, it’s important. Your body needs thiamine to properly make use of carbohydrates and for your nerves to function properly, per the U.S. National Library of Medicine’s MedlinePlus. Thiamine also plays an important role in heart and muscle function, according to Lisa Andrews, MEd, RD, a dietitian in Cincinnati, Ohio.

Because thiamine is water-soluble, your body doesn’t store it for long periods of time—and you need to be taking in a constant supply to avoid a deficiency. You can get enough through food or supplements, or both. The best food sources of thiamine include fortified breakfast cereals, enriched white rice, trout, mussels, and black beans. Thiamine is included in many multivitamins and in many B complex vitamins. The recommended intake for a man is 1.2 milligrams per day, and for a woman it’s 1.1 milligrams daily. Pregnant or nursing? You’ll need 1.4 milligrams per day. Here are 11 silent signs of a thiamine deficiency to watch for.

You’re exhausted or are having memory problems

Feeling tired can be a symptom of many medical conditions. With thiamine deficiency, fatigue occurs because thiamine is needed for your body to generate energy from nutrients. “Mental confusion is a common sign of thiamine deficiency too,” says Andrews. “Thiamine is needed for various enzymes that are vital to glucose metabolism in the brain.” The brain specifically requires glucose as an energy source—it’s needed for neurons and brain cells to properly function.

Your muscles are weak or you’re losing weight

“Deficiency of thiamine is known as beriberi,” says Andrews. “When we don’t get adequate thiamine from a lack of it in our diet or for other reasons, metabolism of glucose is affected—and we may experience muscle weakness, fatigue, memory loss, loss of appetite, and weight loss.” If untreated, beriberi can in extreme cases cause congestive heart failure or death, according to the National Institutes of Health (NIH).

You’re not hungry

“Thiamine plays a role in the brain’s hypothalamus, a gland that controls appetite and hunger,” says Andrews. “When there is a thiamine deficiency, the brain thinks it’s full and loss of appetite may occur.”

You have a drinking problem

For alcoholics, there’s a double-edged sword with thiamine. “Alcohol reduces thiamine absorption,” explains Andrews. “And alcoholics are at high risk for thiamine deficiency because of poor food intake, increased thiamine requirements for alcohol metabolism, and increased thiamine loss in the urine.” Not sure if your alcohol intake is problematic? These are the binge drinking warning signs to watch for.

Your arms or legs are numb or tingling

People with chronic alcoholism, a drug-use disorder, a severe gastrointestinal disorder, or AIDS are at risk for Wernicke-Korsakoff syndrome. A main symptom of Wernicke-Korsakoff syndrome is encephalopathy, and people with this condition often experience peripheral neuropathy. “This is a condition in which nerves that carry messages to and from the brain are damaged due to thiamine deficiency,” says Andrews. “Signs may include numbness or tingling in the arms and legs.” Wernicke-Korsakoff syndrome may also cause Korsakoff’s psychosis, the symptoms of which are extreme short-term memory loss, disorientation, and confusion. If you have any of the symptoms of this syndrome, it’s essential to get treatment as soon as possible because as many as 20 per cent of people at the encephalopathy stage and 25 per cent of people in the psychosis stage die, per the NIH. Find out more strange symptoms that can signal a serious disease.

You’re taking water pills

“People taking diuretics may be at risk from losing too much thiamine in the urine,” says Andrews. In one study in the Journal of the American College of Cardiology, 33 per cent of people with congestive heart failure were deficient in thiamine, versus only 12 per cent of healthy people. With water pills and thiamine deficiency, it’s a bit of a “which came first” question. “Thiamine deficiency may lead to heart failure, and the treatment of heart failure with high-dose diuretic use may lead to thiamine deficiency,” notes Andrews. One study in the American Journal of Medicine found that the diuretic furosemide, commonly prescribed to heart-failure patients, may inhibit how the body’s cells absorb thiamine. The study also states that increased urine volume and urinary flow rates of heart-failure patients may lead to thiamine deficiency.

You have diabetes

People with diabetes—type 1 or type 2—may be more likely to have a thiamine deficiency. In one study in Diabetes & Vascular Disease Research, 8 per cent of diabetes patients were mildly deficiency in thiamine, while 32 per cent were moderately deficient. It’s possible that the kidneys may by clearing more thiamine from the bodies of people with diabetes. Learn to spot the silent signs you might have diabetes.

You had Bariatric surgery

Nutrient malabsorption is a risk of Bariatric surgery, and thiamine deficiency caused by the surgery can lead to beriberi or Wernicke’s encephalopathy. Most Bariatric surgery patients are prescribed micronutrient supplements, including thiamine. These are the supplements doctors take every day.

Your urinary concentration is low

Your thiamine level can be measured through a urine test. The results will provide an idea of how much thiamine you’re taking in through your diet—but not how much your body is storing. An insufficient thiamine intake would be a level below 0.1 milligrams per day, and less than 0.04 milligrams per day would be considered incredibly low, per the NIH.

Your blood level is low

Your thiamine level can also be measured through a blood test. Because the body can store only a limited amount of thiamine, a deficiency can happen quickly—in as little as ten days, according to Mayo Clinic Laboratories.

Your newborn has diarrhea or is vomiting

When a mom deficient in thiamine breastfeeds a newborn, the baby can experience scary symptoms—including shortness of breath, a bluish cast to the skin, diarrhea, and vomiting, according to the Mayo Clinic. Thiamine isn’t the only B vitamin you could be deficient in—here are more essential vitamins your body needs to stay healthy.

If you don’t know much about the mineral iodine, you should, because it’s pretty important. “Iodine is necessary to make thyroid hormones that regulate growth, development, and metabolism,” says Elizabeth Ward, MS, RD, author of Expect the Best. Because the body doesn’t make iodine itself, the mineral is considered essential, per the American Thyroid Association.

Iodine needs vary depending on life stage. Adults require 150 micrograms per day, according to the National Institutes of Health. During pregnancy, that need jumps to 220 micrograms daily, and anyone who is breastfeeding requires 290 micrograms daily.

While iodized salt provides iodine, several other sources exist. These include ocean-caught or farmed fish and shellfish, milk, cheese, eggs, and vegetables grown in iodine-rich soil. “Experts suggest at least eight ounces of seafood weekly for adults, and eight to 12 ounces of seafood weekly for pregnant and breastfeeding women,” says Ward. Seaweed and sea vegetables also offer iodine, adds Isabel K. Smith, MS, RD, a dietitian in New York City. Get a dose of iodine-containing foods by whipping up miso-glazed salmon, protein French toast, or a vanilla bean smoothie.

With the introduction of iodized salt, iodine deficiency is much less common than it used to be. But it can still occur—about 30 per cent of the world’s population is at risk, reports the American Thyroid Association. Watch out for these nine signs of iodine deficiency.

You feel tired or depressed

“Iodine, an essential micronutrient, is found in every tissue in the body,” says Nancy M. DiMarco, PhD, RDN, CSSD, Professor Emerita of nutrition and food sciences at Texas Woman’s University in Denton. “The only known function of iodine is its role in the production of the thyroid hormones, thyroxine and triiodothyronine.” In hypothyroidism, the thyroid is underactive—and the body can’t make enough of the thyroid hormones to keep the body running efficiently. Symptoms of hypothyroidism include (but are not limited to) fatigue, constipation and weight gain.

Your skin is dry or you feel sensitive to the cold

Additional signs of hypothyroidism include dry skin, sensitivity to cold, and muscle weakness. “Women have an eight times greater risk of developing hypothyroidism than men, making it predominantly a women’s health concern,” says DiMarco. “Although women may develop hypothyroidism at any age, incidence increases with age—especially after menopause.”

Your work is suffering

“In adults, mild to moderate iodine deficiency can impair mental function and work productivity,” says Ward. She explains that these are symptoms of hypothyroidism. “We tend to think of iodine deficiency as a problem of developing countries,” she says. “But many Americans, especially pregnant and lactating women, may not be getting enough because they don’t eat foods that are rich in iodine.”

You have a large lump on your neck

A goiter is the enlargement of the thyroid and is a visible sign of low iodine intake. It would appear at the base of the front of the neck. “A goiter is usually the earliest sign of low iodine intake,” says Ward. “The salt that’s added to processed commercial foods does not contain iodine—and since many Americans rely on processed foods, they may not be getting adequate iodine.”

You feel like you’re choking when you lie down

A large goiter may cause you to have a hard time breathing and swallowing. When you’re lying down, you may feel like you’re choking, per the American Thyroid Association. Find out four signs of thyroid cancer you should never ignore.

Your urinary iodine concentration is low

Curious about your iodine levels? If you were to get your levels tested, your doctor would likely prescribe a urine test to determine your urinary iodine concentration. This is because iodine leaves the body via urine. The test results would indicate whether you have an iodine deficiency.

You had a miscarriage or stillbirth

“During pregnancy, the body needs thyroid hormones, which require adequate iodine to produce,” says Ward. “[These thyroid hormones] make myelin—which surrounds and protects nerve cells, helping them to communicate properly. Moms who are severely iodine deficient are at risk for miscarriage and stillbirth.”

Your child has neurological impairments

“Iodine deficiency has multiple adverse effects on growth and development of the fetus,” says DiMarco. “Iodine deficiency in pregnancy impairs the neurological development of the fetus.” She explains that iodine deficiency in a pregnant mother can lead to irreversible brain damage, including mental retardation, for the baby. “Iodine deficiency is the leading cause of preventable mental retardation in the world,” she notes. In addition, inadequate iodine intake in children limits brain development and may affect intelligence, adds Ward.

Your child has ADHD or other problems

An iodine deficiency during pregnancy may also lead to stunted growth and other problems for the child, notes Ward. “Iodine deficiency during pregnancy has been associated with ADHD in children,” she adds. “Experts suggest pregnant and breastfeeding women and women who may become pregnant take 150 micrograms of potassium iodine as a supplement daily. The body absorbs potassium iodine well, and it’s often the form found in regular multivitamins.”

Check out more strange symptoms that could signal a serious disease.

Recently, as I watched my son Nathan play basketball for his high school team, I was starting to feel sorry for myself and for him. His team was facing adversity on the court and he was playing in a hostile environment—it was the opponent’s home gym filled with their supporters, and Nathan’s team was trailing for three quarters of the game. As for me, I had been dismissed from my job earlier in the day. A career position that I held for 14 years was the victim of corporate restructuring. I had seen this coming and was prepared for it as I had experienced the same thing 14 years earlier, but, just like a punch in the mouth, the blow is never softened because you were expecting it.

As I watched the adversity on the court that my son was experiencing, I recalled the events earlier in the day. Packing up everything in a box and bidding an emotional farewell to a great group of colleagues with whom I’d had the pleasure of working. During the drive home, I kept telling myself that just like last time, I will find work again in a short time—I am confident in my experience and abilities and believe in myself. It was a mantra I repeated to myself during a trying day, but self-doubt was sticking its foot in the door. Then, it hit me. This is the same mantra that I tried to instill in my son and my daughters.

The basketball game entered the fourth quarter with Nathan’s team still trailing. I saw the determination on his, as well as his teammates, faces as they fought back to not only tie the game, but then go ahead by three points. Then, a player from the other team made an unbelievable shot to tie the game up again. With a tie game and seconds on the clock, Nathan found himself with the ball and with skill and confidence, he proceeded to make the basket with a defender hanging all over him. The other player was called for a foul. Nathan’s restrained celebration after making the basket, the joy on his face, the cheering from the crowd, the silence on the other side of the gym—it was a moment that would make any parent proud.

As Nathan stood at the foul line preparing for a shot that would put his team up by three points, I saw the focus and determination on his face, there was no room for self-doubt. Let me tell you, if you don’t play basketball, making a free throw in a hostile gym, is equivalent to making a 12-foot putt in golf with a foghorn in your ear. Nathan was able to tune out all the distractions and nail the free throw with such skill, it was as if he had done it a thousand times. Later he told me he didn’t know how he did it because he had lost all feeling in his right arm from being thrown to the floor earlier in the game. After he made the free throw, his team was able to hang on and stop the other team from scoring, winning the game and moving on to the tournament finals.

As I sat there, my heart bursting with pride, it dawned on me. I had taught him perseverance in the face of adversity, and he had just taught me the same lesson. That brief moment of self-doubt and feeling sorry for myself was blown away by the actions of my son on the basketball court. He will play in the finals, but it doesn’t matter if he wins or loses, at this moment, we both won.

Next, read the inspiring story of the 71-year-old woman who shared the Canadian kayaking adventure of a lifetime with her son.

Preparing for the interview

After perfecting your resume and cover letter (making sure you’ve used these power words to make your resume stand out), and attending dead-end career fairs, scoring a job interview feels like an accomplishment in itself. Naturally, with so much on the line, you might find yourself feeling nervous when you walk into the interview room. But your nerves are justified, and you shouldn’t relax yet. Job interviewers might trip you up by asking tricky interview questions, but you can be ready for anything as long as you come prepared.

So, tell me about yourself!

You’ve picked out the perfect interview outfit, nailed the handshake, and maintained eye contact, and now the dreaded question has arrived. Though this classic interview question is a staple of the hiring world, these five chilling words can turn any prospective hire’s blood cold. If you don’t come prepared to answer this question, your interviewer might look at you, smiling, as you stare back at her blankly, struggling to divulge a single autobiographical detail. “Tell you about myself?” you might think. “I can’t seem to remember anything about myself!”

Know your professional story

When you go into an interview, think of yourself as a service or product, and know exactly how to pitch yourself. Think about the needs of your potential company, and which parts of your past experiences match those needs. You should:

• Be self-aware.
• Be professional.
• Remember it’s not a date.

Self-awareness is a great indicator of emotional intelligence, which is a soft skill that hiring managers seek. “When I ask this [tell me about yourself] question, I’m not so much looking for a specific answer as I am self-awareness and preparation,” says Alex Robinson, HR Manager at Team Building Hero.

And as for professionalism? That should be a given. Employers want to know that you are a mature and seasoned enough communicator to maintain professional relationships. Caitlin Cooke, an advisor for career accelerator Pathrise, tells job candidates to lead with “any formal education or training information,” and to “make sure to include your graduation date if applicable.” After that, she suggests that you transition into highlighting your best accomplishments related to the field, and cover “any technologies, tools, languages, or other keywords that are relevant to the role.”

Finally, “remember, it’s not a date,” says Ian Clark, Head of Americas at Frank Recruitment Group. “Too often, I see people give long answers that reel off into irrelevant personal interests and only succeed in making an interviewer switch off.” Your interviewer does not need to know everything about you in order to invest in you, and would probably prefer that you don’t disclose too much. (Find out the best way to explain a resume gap.)

Be authentic

While it’s important to be professional, don’t be too rigid—your unique persona is what will make you stand out. Allow your personality to shine, but not so much that it blinds the hiring manager. To do so:

• Share what aspects of work you enjoy most.
• Know what motivates you.
• Convey enthusiasm!

“I advise job candidates to choose one or two aspects of their work that they are especially passionate about, and focus on them in their response,” says Glenda Gracia-Rivera, a Director of Professional Development and Training at Rutgers University. Interviewers can usually tell when someone is truly dedicated to their career, and this is an appealing trait in a new hire.

Knowing what motivates you is helpful for your own productivity, and useful to your potential employer. “How people describe themselves can often help describe what they value,” says Carol Woods, the Director of People Operations at Homebase. “Seeing what they choose to highlight and [what] they gloss over can help you suss out accomplishments they’re most proud of.”

Gracia-Rivera also believes that conveying enthusiasm is the key to success. Interviewers want to see “someone who is engaged in work that matters to them, and can speak to it in a way that conveys enthusiasm for bringing that same energy into the new company,” she says. Having an enthusiastic and open approach will balance out any rightful professional bragging that you do, and instead of “coming off as a jerk who’s just rattling off numerous accomplishments,” you’ll sound like a better, more personable candidate, says Gracia-Rivera. (Learn the words you should definitely use during a job interview.)

Share why you’re the “perfect fit”

Before you go into a job interview, make sure that you’ve read the position description twice, thrice, or even ten times. Have the job requirements and responsibilities memorized so that you’re able to demonstrate your preparedness and level of qualification. To show that you’re the perfect fit:

• Sell yourself.
• Explain the traits that make you suited for the job.
• Know the value you could bring to the organization.

Frederick Shelton, the CEO of legal recruiting firm Shelton & Steele, notes that the “Tell me about yourself” question is the prime time to “sell yourself.” “Give your opening pitch but don’t get TOO detailed as you want to leave room for questions later,” says Steele. This is an especially important time to formulate a reply that will “guide the interviewer into asking the questions you want asked.”

Laura Handrick, the Careers and Workplace Analyst for FitSmallBusiness, sees the opening “Tell me about yourself” question as the perfect opportunity to share your natural strengths. “I’d be impressed if [a candidate] said something like: ‘I’m a natural organizer. I’m the one who helped my sister buy her first home, plans the family reunion, and organizes the gift exchange at Christmas,'” says Handrick. Sharing these innate skills with the interviewer will make them confident that you are an apt candidate.

Finally, “knowing your specific value to an organization demonstrates that you not only understand the role, but that you are confident in your skills and ability to succeed in it,” says Alexandra Clarke, Director of Recruiting for ForceBrands. This self-knowledge also pairs well with the previous tip, “be authentic.” (This is the best quality in an employee, according to the late Steve Jobs.)

K.I.S.S them hello

Shelton suggests that you “keep it sweet and simple,” or K.I.S.S., whenever you arrive at an interview. In order to keep it equal parts simple and sweet, remember to:

• Avoid recapping your entire life.
• Present your information quickly.
• Create a good impression.

“What [recruiters] don’t want to hear is a recap of your life or an outline of your resume,” says Lauren McAdams, a career advisor and hiring manager at Resume Companion.  Remember that they already have your CV and cover letter on the table in front of them, and have (hopefully) read through it prior to meeting you. You’re in the interview room to fill in the gaps that a piece of paper cannot.

Simon Royston, Managing Director of The Recruitment Lab, hopes that interviewees will know how to answer “Tell me about yourself” and give all of the required information in “about sixty seconds.” He wants to hear information “presented in a slick, logical fashion…If you are talking for longer, then, in my experience, you are saying too much and have drifted from the key points.”

Royston also notes that he considers this question a “home run.” It’s a chance to “start the interview on a positive footing and really showcase your skills and strengths and highlight why you are right for the job.” If you’re asked “Tell me about yourself,” consider it a blessing. This seemingly uncomplicated question is daunting, but it serves as a perfect opportunity to introduce your personality and history in an authentic, professional manner. Once you’ve answered “Tell me about yourself,” don’t forget that there are some questions you should be asking during your job interview, too.

One of the best parts about going out to eat at a restaurant is knowing that your food is going to be cooked to perfection, unlike the dry chicken dish you’ve been attempting to master at home for the past few months. But sometimes the food you ordered wasn’t cooked the way you asked for it to be, or it came with cheese when you asked for them to leave it off, or maybe there’s a hair in it. It can be hard to muster up the courage to tell your server that you want to send your food back, but you’re paying to eat the meal you ordered, and even though it might be awkward, if you send your food back the right way, you’ll still be able to have an enjoyable dining experience.

When should you send your food back?

If your order is wrong, you shouldn’t feel bad about sending it back, especially if it includes an ingredient that you’re allergic to. Just be sure to let your server know why you’re sending it back.

“You shouldn’t send your food back simply because it isn’t “good” as it is a subjective statement, the dish may not fit your palate, but is adored by others,” says Bonnie Tsai, founder and director of Beyond Etiquette. “However, if you ordered eggs that were over-easy, but came out to be over-hard, notify your server and ask if you could have a fresh one made.”

What should you say to your server?

The most important thing to remember is that your server didn’t mess up your food, so be polite. Tsai says to always be honest, specific, and mindful when sending your food back.

“You can start with, ‘Excuse me, I’m sorry, but I found a piece of hair in my meal and I’m worried there might be more,’ and pause, says Tsai. “The server would usually offer to fix the situation; however, if they don’t; you can continue by saying, ‘Would I be able to get a fresh one made?’”

She says to avoid saying that your food is cooked wrong, instead simply state that it wasn’t what you ordered. “For example, if you ordered your steak to be medium-rare, but it came out to be well-done, you can say, ‘I ordered my steak medium-rare, but it’s well done; would I be able to get a fresh one made?’”

If you decided to try something new and just don’t like it, be honest with your server. Let them know if it was too salty or spicy, or too acidic or sweet. It can help the restaurant prevent mistakes with the dish in the future, says Tsai. Now that you know the correct way to send your food back at a restaurant, learn about the steakhouse etiquette mistakes everyone makes.

The season of fresh sweet corn is short and, well, sweet! But working with the gorgeous, golden ears in the kitchen can be frustrating. Corn silk is stubborn, and removing kernels can be so messy.

That’s why we’re sharing our favourite tips and tricks for getting the most out of summer’s sweet corn.

1. Remove corn silk (yes, all of it)

Your produce brush is a handy tool for scrubbing corn silk off the cobs. After shucking the corn, gently brush each ear under running water. The silks will come right off.

2. Cut off kernels without the mess

Grab a chef’s knife and carefully stand the shucked ear in the centre of a Bundt pan. (While you’re at it, learn about the kitchen appliances you’re using wrong.) If you don’t have one—or you don’t want to risk nicking its finish—use a small bowl inverted inside a larger one, like we did above. The pan (or bowl) will catch the kernels and milk from the fresh-cut corn.

Psst: 1 ear of fresh corn = 2/3 cup of kernels

3. Keep it warm on the go

If you’re on your way to a potluck and don’t want to cook corn on-site or tote it in a slow cooker, we’ve got you covered. All you need are some microwaveable hot packs and a cooler. Heat the packs, then add them to the cooler with hot, individually wrapped ears of corn. Everything will stay heated and ready to eat.

4. Don’t forget, it freezes like a charm

Are you ready for sweet corn any time of the year? Freeze in airtight containers allowing headspace for expansion. People will ask you how your frozen corn tastes just as good as the fresh stuff.

Don’t miss this trick for cooking amazing corn on the cob!

Love these hacks? You can find hundreds more in our new book, Kitchen Hacks and Recipes That Go with Them!

Airplanes are pretty gross. Between a lot of people, and even more germs, you should definitely think twice before touching the air vents on a plane (and other don’ts on an airplane). Flight attendants don’t have much of a choice in the matter, though, and are constantly exposed to a barrage of bacteria. Yet somehow, they never get sick.

If you’re the type of person who feels sick after a single one-hour flight, you may be wondering how cabin crew members manage to stay healthy, despite being incredibly frequent flyers. Well, wonder no more, because several flight attendants have revealed how they never get sick at work and how you can adopt the same strategies.

Stay hydrated

Taylor Strickland, the lead cabin attendant for Alerion Aviation, has only called in sick once during her career. Her top tip? Drink “a ton of water” while flying. “It’s dehydrating to fly, and if you’re dehydrated, your body’s a little weaker, which makes it harder to fight off the germs you’re encountering,” she tells Reader’s Digest. Similarly, Lauren Guilfoyle, a cabin crew member for Emirates Airline says that she buys a litre of water before each flight and drinks it during the trip.

But avoid tap water, coffee, or tea

Even though you should definitely stay hydrated, it’s best to avoid these food and beverages on an airplane. Among other things, a 2015 study on the water quality on airplanes found that the water tanks are “conducive for microbial growth.” Instead, ask for bottled water or bring your own.

Use moist towelettes on your hands

Not only is it refreshing to clean your hands with some wet wipes or moist towelettes, but it also helps keep germs at bay. In addition to wet wipes, Guilfoyle also stays refreshed by using a hydrating mist and putting argan oil on her face.

Take an immune system support supplement

Even though the immune system booster Airborne lacks the science to back up the product’s claims, people still swear by it as a way to prevent getting sick. Strickland is one of those people and says that she always keeps it stocked on the plane as a preemptive measure. “It’s great because they make the small packets to travel with and now they make gummies,” she notes.

Disinfect the plane’s surfaces

Unfortunately, many parts of airplanes aren’t cleaned the way they should, so sometimes you need to take matters into your own hands. Strickland always carries around travel packs of wet wipes, and during a flight, she wipes down surfaces with disinfectant wipes to disinfect as much as possible. (Psst—this is the right way to germ-proof your plane seat.)

But never eat directly off of tray tables

While it’s a good idea to bring your own antibacterial wipes and clean your tray table, you’re still safer not eating off of it directly. “The dirtiest part of the plane has to be the tray tables—people constantly lay their heads, change babies’ diapers, and rest their feet on them,” a flight attendant for JetBlue told Business Insider. “I wouldn’t eat off of that even after sanitizing it.”

Juice it up

Strickland is also a fan of drinking different green juices that incorporate ingredients like ginger and lemon. “Most may think they’re a fad, but it helps me get different nutrients on the go,” she says.

Try to relax and de-stress

There is definitely a connection between stress and your health, so you’re best off avoiding it whenever possible. One way that Guilfoyle does this is by using a few drops of lavender essential oils to relax.

Avoid caffeine

As tempting as it is to grab a cup of coffee before an early-morning flight, Guilfoyle advises against it. “Avoid caffeine and alcohol as they are a major cause of dehydration,” she says. “Instead, try a fruit juice to keep you hydrated during your trip.” Watch out for 14 more things you shouldn’t do on an airplane.

Eat fruits and raw vegetables

Instead of reaching for processed snack food, Guilfoyle suggests something healthier. “Water-based foods, like fruits and raw vegetables, will not only keep you hydrated and prevent puffiness, but will also give you the added boost of important antioxidants, fibre, and other nutrients,” she says.

Get—or stay—in shape

This is good advice regardless of whether or not you’re getting on an airplane, but Guilfoyle says that exercising regularly can help you stay healthy when you fly. “Maintaining a healthy lifestyle is extremely important in order to help cope with the physical demands of flying and constant change in time zones,” she explains. “We regularly experience body clock changes, irregular sleeping patterns, and long haul flying which can disrupt our systems. As a result, a regular dose of good nutrition and consistent exercise helps our bodies remain at their optimum levels.” (Here are 12 easy ways to avoid jet lag.)

But don’t exercise right after a flight

Though it may seem like a good idea to hit the gym as soon as you reach your destination, flight attendant Sophie Jones says that it’s actually not. “There’s no point pushing your body to work out when it hasn’t had enough rest, rehydration, and time to acclimatize itself to a new time zone,” she told British Elle.

Nap during your flight

While this isn’t always an option for flight attendants, getting in a quick nap while you’re flying can keep you energized and help you avoid jet lag. That’s why Heather Sanchez, a flight attendant for Hawaiian Airlines, told Women’s Health that she recommends creating a cat nap kit to stow in your carry-on luggage containing a neck pillow, noise-canceling headphones, and an eye mask with built-in eye cavities to block out light without smudging your mascara.

Next, check out the cleanest airlines in the world.

Oktoberfest is a German tradition known around the world for its beer, delicious food, and celebration of German culture. It’s a chance to put aside differences, raise a glass, and shout, “Prost!” (That’s “Cheers!” in German.)

Given the name, one would think that it would also be a chance to celebrate the great month of October. And it is. What’s shocking, though, is that this festival’s namesake month barely gets to take part in the festivities.

That’s right—the majority of Oktoberfest takes place in September, which makes Oktoberfest seem like one of the biggest misnomers we use all the time. The entire festival runs 16-18 days, depending on the year, and most of them are in September. For example, the 2019 dates are September 21–October 6. However, when Oktoberfest began in 1810, it did take place entirely in October, from the 12th to the 17th.

The first Oktoberfest was a celebration of the marriage between Bavarian Crown Prince Ludwig and Princess Therese von Sachsen-Hildburghausen. It lasted five days, during which the citizens of Munich were invited to eat and drink to their hearts’ content while listening to live music and watching parades. The party ended with a horse race at the edge of town.

It was such a success that this celebration grew to become an annual festival, complete with every attraction that made the first so enjoyable. As the festival got longer, the starting dates were moved into September because the days were longer and the weather was warmer. Visitors could stay out later to enjoy the gardens and the famous fields that make up the festival grounds without getting chilly.

In keeping tradition with the original dates, the last weekend of modern Oktoberfests always takes place in October, usually ending on the first Sunday of the month. If the first Sunday in October is the 1st or 2nd of the month, the festival is extended slightly to run until Monday or Tuesday, whichever October 3 is. This is so that it can coincide with the public holiday Tag der Deutschen Einheit, or Day of German Unity. Germans call this a “good” year, and we can’t argue with that.

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Why do dogs bark?

Before you learn how to stop a dog from barking, it’s important to understand barking as a behaviour. Some dogs are more prone to barking than others, according to Russell Hartstein, a dog trainer and the founder of Fun Paw Care. And dogs bark for so many different reasons: to alert, to show they’re happy and ready to play, and to ask for something are a few, Lisa Bernier, the Head of BARK for Good says. “We often assume a dog is barking for no reason, but that isn’t true,” she says. “Dogs always have a reason.” According to the ASPCA, other reasons your dog barks is to greet you, to defend their territory, or if they have separation anxiety. In general, make sure that you meet your dog’s needs. This alone tends to reduce barking tremendously in most pups, according to Hartstein. They might need to go to the bathroom or eat. They might be under-stimulated or lacking training, exercise, socialization, play, nutrition, or toys. Any of these things could make them bark.

Dogs also bark due to behaviour problems or training problems, as well as fear, Hartstein says. “Barking is also a self-reinforcing behaviour, meaning that dogs can self-sooth and reward themselves by barking,” Hartstein says. “This makes some cases of barking harder to minimize than others.” If you don’t train them properly in the first place, you’ll regret it.

How to stop a dog from barking

The biggest mistake people make when it comes to stopping a dog from barking is using punishment-based tactics or things like bark collars, sprays, shock, or pronged collars. “Not only are they inhumane and ineffective, but the emotional fallout is tremendous, causing more behavioural and emotional problems than to begin with,” Hartstein says. The first step in effectively stopping your dog from barking is determining why they are barking. If there’s a trigger, like a ringing doorbell, you’ll need to desensitize your dog to the trigger and train them to do something else, Bernier says. Here’s how:

• Have a friend or family member ring the doorbell.
• When the dog barks at the ring, refocus them with a different command like “sit” and reward the dog with a treat as they quiet down and do that behaviour.

Practicing positive reinforcement is the best way to correct behaviour, according to Bernier. Vice versa, the other key part to stopping your dog from barking is not to reward your pup when they bark. “That is the most difficult to do for some pet parents because most parents are not aware when they are rewarding their dog,” Hartstein says. “If you yell, scream, tell them ‘no,’ or even look at your dog, those may all be reinforcing to your dog.” In their mind, any attention is better than no attention. So remember not to reward your dog in any way since that’s how to stop a dog from barking. (Learning to recognize the triggers of dog anxiety will also help.)

How to train your dog to control their barking

If your dog constantly barks, and their immediate needs like using the bathroom or being fed are met, you now must focus more on training your dog to stop barking so much in general. The best way to think about this, according to Hartstein, is to imagine the bark as something you can control on cue. “Reward that behaviour only when you ask for it,” he says. “If you reward your dog for barking when you didn’t ask for that behaviour, this will not work.” You might want to invest in a clicker to re-train your dog, Hartstein recommends. Here’s what to do:

• When your dog is silent or not barking, click and give them a treat.
• Repeat the above a few times to mark and reward your dog with a treat when they are silent.
• After a few tries, increase the silence time by introducing the cue “good” as they are silent. After a few seconds, click and treat.
• Continue to do this increasing the silent time between each bark by saying “good” when they are silent.
• Do this slowly! If you jump from two seconds to 20 seconds, it may be too large of a change to ensure your dog understands.
• After your dog is successful at being silent for a while, you can say the verbal cue you want to associate with silence right before asking for the behaviour. So say “quiet” directly before you say “good.” Starting with the new word before the old one helps the dog associate the two.
• If you practice this, your dog will respond to the verbal cue “quiet.”

Yes, some dogs are more prone to barking than others

Keep in mind what kind of dog you have. “All dogs were bred to be vocal to some extent by humans,” Bernier says. “Centuries ago, having a dog keep watch and sense when danger was coming was useful since they pick up things faster than humans do.” That said, some pups such as hounds are naturally more chatty than others because of their breeding. Bernier says that doesn’t mean you can’t train this kind of dog, but just don’t expect them to be the silent types like Saint Bernards, malamutes and Irish setters. Next, find out the 20 smartest dog breeds—ranked.