Most of us don’t think twice about refilling our plastic water bottles. After all, it’s all in the name of personal hydration and it’s eco-friendly! And there’s absolutely nothing harmful about a simple bottle of water, right?

Wrong! That plastic water bottle could actually do your body more harm than good, experts say. Why? You can thank Bisphenol A (commonly known as BPA), a chemical used to manufacture plastics, for your water woes. This harmful chemical can leach into the water and quickly grow dangerous bacteria in the bottle’s cracks—that’s one of the reasons you should stay away from straws, too—and the health consequences are pretty serious.

We spoke to Kent Atherton, CEO of PuriBloc Technology, about the risks of reusing plastics. “Sadly, many people buying plastic water bottles do so because they believe they are making a healthy choice when the opposite is more likely to be true,” said Atherton. “Even BPA-free products are not safe since manufacturers are now substituting other estrogenic chemicals, not as widely known, which may pose the same danger to human health. ”

These estrogenic chemicals can have a negative effect on human beings’ hormonal balances, but the potential dangers of plastic water bottles don’t stop there. In a study of 259 plastic water bottles at the State University of New York at Fredonia, scientists found that 93 per cent of the surveyed bottles had some form of microplastic contamination. Additionally, single-use plastic bottles are mostly made of polyethylene terephthalate, or PET, which is safe to use, but not reuse; these plastics can leach chemicals into your water if heated or scratched.

There’s also the bacterial factor to consider. “The thing about water bottles is that, like all beverage containers, they come into contact with our mouth and hands—which are home to a lot of germs,” says Professor Stephanie Liberatore in the academic journal The Science Teacher. “Their openings are small, which makes them difficult to clean. This, combined with their moist environment, can make water bottles a bacterial breeding ground.”

To hydrate without harm, smart drinkers should avoid reusing disposable bottles. Instead, you should recycle them after drinking up once; or, better yet, invest in a BPA-free plastic bottle or one made from glass or stainless steel. Not only will doing so benefit your health, but you can help the environment, too.

Here are more facts that will make you stop using plastic.

Special delivery

On a crisp spring morning in a neighbourhood near Toronto Pearson International Airport, Sophia Niro (name has been changed) awaits a delivery of free groceries. The septuagenarian is expecting a couple of crates—a frozen turkey for Easter, milk, eggs, fresh fruits and vegetables, dried pasta, tomato sauces, soups and beans, as well as flour for making her own bread.

Dressed elegantly in slacks and a beaded sweater, Niro has one weak leg and uses a cane to walk. She’s clutching it as she stands at the back door of her brick low-rise to let in Vishal Khanna; she doesn’t want him or the two volunteers accompanying him to have to lug 40 kilograms of food from the parking lot around to the main entrance at the front of the apartment building.

Khanna, the co-founder of the Sai Dham Food Bank, tried to convince Niro to wait upstairs in her home, but he knows not to argue. A former palliative care nurse, she is proud—she doesn’t even rely on her own children. Her first husband died after the family immigrated to Canada from Italy in the 1980s, and she took care of her second husband for years while he was extremely ill. She went deep into debt trying to keep him alive.

For the past five years, Niro has gotten by with the help of Sai Dham, which operates out of a Hindu temple located in a modest bungalow nearby. Khanna, 51, and Subhra Mukherjee, 50, run a team of a few dozen volunteers who make deliveries to approximately 265 seniors and people living with disabilities in the Greater Toronto Area who couldn’t otherwise access food banks.

Sai Dham was founded in 2012, after Khanna and Mukherjee read an article about the alarming rate of poverty in Peel Region, the area of southern Ontario where they each settled after emigrating from India. (According to a United Way report, 52 per cent of neighbourhoods in Peel are low-­income.) “For us, food is God, and hunger is a number-one priority,” says Mukherjee. “We never thought about a food bank; we just wanted to provide a service to humanity.”

In the beginning, they bought supplies with their own money and found people in need through word of mouth. But over the past seven years, thanks to growing food donations and volunteer ranks, they have become a vital support in the area. They’ve delivered over 450,000 kilograms of food—due in part to a lush vegetable garden on the temple’s property—and their services have expanded to include a breakfast program for 300 students a day, as well as supplying local food banks during times of crisis.

Sai Dham’s work is attracting attention and awards, but it’s an uphill battle. The food bank operates out of basements and minivans, and it still needs trucks, proper storage, an office and administrative support. And though it receives modest donations from local supermarkets, bigger sponsorships have yet to materialize.

Back in her apartment filled with plants, books, paintings and Catholic iconography, Niro tells Khanna that she will be done paying off one of her loans by the winter. She jokes that she will no longer need to be a client of the food bank. “I will find a way to repay you,” she promises, her hands clasped together. Khanna points to a picture of Jesus on Niro’s wall. “Look at his eyes. They are so merciful,” he says. “That light is what we need to carry.” He continues: “Our different faiths are just a belief and a classroom. We all live in the same building.”

Niro nods in agreement. “We are all human beings,” she says.

Next, read the inspiring story of the Edmonton courier service employing those with disabilities.

Thanks, gracias, thanks a million, warmest thanks, and thanks a bunch are just some of the many different ways to express gratitude. Sometimes just speaking those words isn’t enough, though. That’s where the handwritten thank-you note comes into play. According to Emilie Dulles, who has more than 29 years of experience in traditional etiquette, people should be sending more thank-you notes than ever before. Here’s when you definitely need to send them—and how to write one.

When should you send a thank-you note?

After a job interview

This should go without saying, but you should absolutely be sending a thank-you note after a job interview—if you want an offer. Bonnie Tsai, the founder and director of Beyond Etiquette, says it’s important to express your gratitude towards your interviewer regardless of whether or not you landed the job since they made time in their busy schedule to meet with you.

After receiving gifts

No matter the occasion, you should send thank-you notes after receiving gifts for a birthday, wedding, graduation, or a holiday like Christmas, according to Tsai. “They took the time to find a gift that they believe you will enjoy, therefore it’s important it’s important to let them know how much you appreciate their effort and present,” Tsai says. Dulles adds that it’s a good idea to specifically mention the gift in your note and include a message about how much you like the item.

After someone writes a letter of recommendation

If your professor or boss writes a letter of recommendation for you or helped you with an interview, a thank-you note is a good way to acknowledge your appreciation for their effort and support, Dulles says.

After receiving condolence notes or gifts

Tsai says it’s important to send a note to everyone who gives flowers, donations, or notes. It’s perfectly acceptable for a close friend or relative to write the notes during this difficult time.

After being a houseguest

If you’ve ever hosted friends or family from out of town, you know how hard it is to prep and host even those you love most. So take the time to write a thank-you note when you are a guest at their place. Again, your host or hostess made an effort to prepare their home for your stay, so it’s good to recognize their generosity, Tsai says.

After a dinner party

Hosting a dinner party takes lots of planning, preparation, and effort. Sending a thank-you note is a nice reminder for the host that the dinner party was fun and you appreciate their hosting and planning skills, according to Tsai.

After someone does you a favour

Thank-you notes aren’t just for special occasions or big gifts. Show that you recognize the little things with a handwritten note. Thank-you notes after an act of kindness, generosity, or favour are always a good idea, Dulles says. “For example, if your neighbours water your plants while you are on vacation, a thank-you note should be sent to recognize the time it took them to help,” Dulles says.

After a major life change

You should send a thank-you note if you are going through a major life change such as a divorce, graduation, wedding, or promotion. People forget to send thank-you notes while going through changes because of extra responsibilities and obligations. It’s during those seasons of change, however, that family, friends, and colleagues step up through acts of kindness. Writing thank-you notes recognizes their support and is a therapeutic way to acknowledge the encouragement from others, according to Dulles. Check out more communication skills that will improve your relationships.

How to write a thank-you note

Thank-you notes don’t have to be overly long or complicated, Dulles says. They should be personal and heartfelt according to the occasion and recipient. Here’s how to get started:

Address the recipient based on your relationship

Address friends and family by their first names, but use Mr. or Mrs. for an interviewer or potential employer, Tsai says

Acknowledge what you are thanking them for

This line should be a specific reference to the gift since it’s the main subject of the letter.

Mention how you plan to use or display the gift 

This is your chance to explain how the item is meaningful.

Close the letter with warm words about the person

The end of the note is your chance to add more personal elements and warm words about the gift giver, specifically. Tsai recommends referencing something in the future with them involved. For example, “I look forward to having you over for dinner after we are back from our honeymoon.”

Don’t worry about sending thank-you notes if someone picks up a bar tab or if your neighbour tosses your newspaper on your front step, Dulles says. If you receive a thank-you note from someone, you don’t have to send them one in return, either. If you’re questioning whether or not to send a thank-you note, consider this: Thank-you notes might have been the norm a couple of decades ago, but nowadays they are a secret weapon for a person who wants to be remembered, supported, and favoured, Dulles says. They show that you recognize, care, and appreciate someone else. It’s never a bad idea to give someone that simple acknowledgment.

Next, check out 20 dining etiquette rules no one follows anymore.

I am an avid reader with a particular interest in writings about Canada. One of the most arresting and controversial descriptions of our nation that I’ve ever come across was penned by Pico Iyer, a writer of British-Indian descent who once described Canada as “a nation of beautiful mongrels.” Admittedly, it is difficult to get past the perception of “mongrel” being a slur; however, given that the “crossing of different breeds or types” is central to its definition, I believe the term highlights a worthy truth about us. With more and more people checking into their ancestry via websites, DNA testing or the time-honoured tradition of traipsing around cemeteries, it’s more apparent than ever that we are all mongrels in some shape or form. The immigrant mix that shapes me includes the English-Scots-Irish triad, as well as Dutch, German and Swiss roots. In the case of my grandchildren, Chinese and Japanese elements are enriching the mix. This past June, as we do every year, several score of cousins and I gathered to celebrate the immigrant family from Switzerland that helps make us the beautiful mongrels we are.

My maternal great-grandfather came to Canada as one of the children in a family that left the picturesque valley of Frutigen in the canton of Bern, Switzerland, in 1847. I have stood in that alpine valley and was left stunned by its beauty, trying to imagine how my forebears could have left so magnificent a homeland. Yet they seem to have been eager to do so. The steeply sloping pasture land there could be subdivided only so many times as new generations came of age; they resented a compulsory military service that could result in mercenary deployment; and they were entranced by reports of the available land and personal freedom available in Canada.

And so Anton and Magdalena Zurbrigg, together with their seven children, travelled by stagecoach from their mountain valley to the port of Le Havre, France. Magdalena was ill, and she travelled in a basket slung under the cart. This arrangement seems to have slowed them, for—in a heart-wrenching disappointment—their boat to New York had weighed anchor less than an hour before their arrival, and they had to wait another two weeks for the next one. They were to experience a great loss when they finally were on board a ship: their daughter Susan died on the voyage and was buried at sea.

Besides the loss of Susan, family history records trying conditions in steerage; when the passengers ran out of their own provisions, they had to buy food (mostly hardtack) from the ship’s steward. Arriving off New York after a proverbial 40 days at sea, they were puzzled that the boat was not docking. Finally, a crew member tipped them off that the captain was delaying their landing until all the remaining food on board had been sold. It was the mothers who rose up in revolt, threatening to throw the captain overboard if he did not enter the harbour immediately. In the end, they were 49 days at sea. Finally on dry land, they took to the road again, travelling to settle near New Hamburg in Canada West, now Ontario.

A Harsh Existence

As might be expected, the pioneer experience was far from easy. Early on, the family lived in the house of Anton’s brother, Peter, an earlier immigrant, and his family; the illness of Magdalena continued, and she died before two years had passed. Anton remarried, but the arrival of desperate news from Magdalena’s family in Frutigen became one of the most unsettling events of the family’s first decade in Canada. Letters addressed to Anton arrived, reporting that the father, mother and an elder brother in the family had died in rapid succession, and that the remaining children could not continue to pay the debt on their farmstead. Magdalena’s family had been reduced to poverty, and was asking Anton to send money to help them.

One of my cousins still has this correspondence—two letters dated in the year 1856, sent in envelopes marked “In Haste” and “No Delay.” As we read the letters today, we imagine that life for Anton’s own family was not much above subsistence, and wonder what anguish he may have experienced at receiving this news. The fact that we still have the letters today indicates that Anton took them to heart, since he never discarded them. We hope that he was able to send something back, just as new immigrants to Canada send money “home” today.

One of the benefits of a continuing family reunion is that the stories and artifacts of the past are carried forward. Zurbrigg reunions have been held since 1925, until very recently always on July 1. Early on, the family gathered at farmsteads in the Listowel, Ontario, area. I remember the wild delight of jumping in a hayloft with rural cousins I scarcely knew. Now we meet at community centres or churches. Genealogy is a big part of the reunion record-keeping; the family tree once could be reproduced on a single, if huge, sheet of paper that was then rolled to carry, but this is no longer possible. The Zurbriggs went forth from Frutigen and multiplied!

My mother was seven when the reunion was first held. Growing up in St. Marys and Stratford, Ontario, she would have met many of her Zurbrigg cousins in settings other than the reunion—at school, athletic events or young peoples’ gatherings. This proximity of cousins has been lost for many, as families have moved away from the family epicentre near Listowel, and connections have grown distant as new generations grew up. We wonder how much longer we will have a strong enough constituency to continue the tradition. For those with a love of history, and a zest to know about family roots, the reunion will continue to have an attraction. One thing is sure: we are all looking forward to celebrating the 100th anniversary of the reunion in 2025. If you are a Zurbrigg reading this, see you there!

In the photo above: Peter’s great-grandfather, John Zurbrigg and family, including his wife Lydia seated at right beside him. Peter’s grandfather, Harry, who initiated the family reunion in 1925, is standing at the back on the far left.

Next, check out the fascinating results from five Canadians who took the AncestryDNA test.

Dog Not Eating?

There could be a million causes, but the most common one is that your pet is sick, says Lori M. Teller, DVM, clinical associate professor at the Texas A&M University’s College of Veterinary Medicine and Biomedical Sciences, in College Station, Texas. Of course, the illness can literally be anything from a mild upset stomach to something grave, like cancer. Plus, there may be behavioural reasons behind your pet’s hunger strike. That means you have to play detective, so you can help your pup regain an appetite.

Your dog’s got a mild stomach ache

Your dog may stop eating because he feels queasy or ate something bad. One way to tell it’s not something more serious: Your pup bounces back to his normal self pretty quickly, says Megan E. McClosky, DVM, lecturer in internal medicine at the University of Pennsylvania School of Veterinary Medicine. Even if you suspect a mere belly ache as the reason for your dog not eating, call the vet anyway. “Dogs have pretty good appetites, so if they are picky eaters, especially when that’s accompanied by chronic signs, like occasional vomiting or occasional diarrhea and soft stools, there’s usually an underlying GI problem that requires more attention,” McClosky explains, adding, “That is more common than people realize.” Your vet can rule out the source of the upset, from food allergies to inflammatory bowel disease. (Here are more pet care tips your vet wishes you knew.)

Your dog has a more serious illness

Infectious diseases, like parvovirus, or conditions such as pancreatitis can be other reasons for your dog not eating, says Teller. Your pup may even have a life-threatening illness like gastric dilatation and volvulus, which causes the stomach to twist up so nothing passes—or even cancer. When your dog is really sick, she’ll probably also be lethargic, throw up a lot, have diarrhea or even bloody stools, or cough and sneeze. The time to worry is when your dog isn’t behaving normally, especially if she refuses treats or people food or if her appetite waxes and wanes, McClosky notes. Then you’ll want to alert the vet stat.

Your dog swallowed something

Dogs are voracious eaters, so they often scarf things down they shouldn’t—like toys, tennis balls, and even tampons. This is especially true if your dog is young and playful. One clue: If your pooch vomits or poops out pieces of, say, plastic, says McClosky. If he passes everything out, he’ll probably be OK. But if you’ve got a dog not eating and throwing up, he may have an obstruction in his intestines. Then the vet will have to do an ultrasound to see what got stuck—and probably operate to get it out.

Your dog is in pain

“Dogs do a great job of trying to mask pain but that could be another reason why a dog is not eating,” Teller explains. “Maybe it just hurts to have to get up and walk to the bowl, or to stand or even lean down to eat.” Certain breeds, like dachshunds and dobermans, are prone to neck problems, or your pup could have osteoarthritis or even cancer. You have to be alert to other signs to describe to the vet—for instance, your dog is limping, flinching when you pet her, or hiding. “If it’s a new behaviour that’s not typical for your dog, that may help the veterinarian pinpoint what’s going on,” says Melissa Bain, DVM, professor of clinical animal behaviour at the University of California, Davis, School of Veterinary Medicine.

Your dog has a toothache

“Dental problems can cause trouble eating,” McClosky notes. “Dogs with dental problems may drop kibble, chew on one side, or drool excessively.” Older dogs are more affected, especially the smaller breeds, she adds, but any dog can develop a toothache (or even break a tooth). Another big sign that your dog’s teeth are in need of care, says Teller: “Your dog may be interested in food and sniffing it, but it hurts too much to actually take a bite and chew.”

Your dog’s food has gone bad

Dogs aren’t that discriminating, but occasionally, when something has spoiled, they won’t touch it, Teller says. It could be a bad bag of kibble or maybe that chicken you boiled for your pup didn’t get cooked thoroughly. How do you know that’s the reason for your dog not eating? “Your dog will eat a treat, but won’t eat the food,” says Teller. So toss it out and serve something else.

Your dog is holding out

Does this sound like you? Your dog refuses to eat her favourite kibble, so you switch brands. When she stops gobbling that up, you dress it up with something yummier, like cheese or chicken. Pretty soon you’re sitting next to your pooch coaxing her to take a bite. “It feeds into this attention-seeking behaviour where the dog says, ‘If I don’t eat, my owner will give me something better’,” Bain explains. Another variation: You’ve gotten your dog used to people food—hand fed from the table, says Teller. The solution? After you get the okay from your vet (and provided your dog doesn’t have a medical problem), put down her dish of plain dog food, and take it up after 15 minutes even if she doesn’t eat it, suggests Bain. Try again in the evening, doing the same thing until your dog gets the memo. If table scraps are ruining your dog’s appetite, feed her at a different time and keep her away from the table as you dine, Teller advises.

Your dog is stressed

Severe separation anxiety can put a dent in your pup’s appetite. “If a dog is so panicked when the owner leaves, he often doesn’t eat. When the owner comes home, the dog often greets the owner and then rushes to the bowl to eat. A key thing for owners to consider is if the dog isn’t eating at particular times of the day,” says Bain. (Check out more surprising triggers for dog anxiety.) Dogs stop eating when they’re boarded in kennels or left in someone else’s care too. The fix: You can feed your furry family member a new food, in a new bowl or toy, or switch from dry to canned (or vice versa), vets recommend. Now find out how you may be misdiagnosing your pet.

It was the summer of 2014, and I was travelling around southern Germany with my family when I discovered a phenomenon I never encountered before: Beds without top sheets. At first, I was taken aback by how gross that seemed to me. But the more hotels we went to, the more I realized how efficient the whole thing is: One blanket is easy to clean and there are no sheets tangling up throughout the night. Needless to say, I had the best sleep of my life on that trip. After that trip, I never really thought about it again, and continued to use a top sheet on my bed.

Fast forward a few years, I’m hitched and married to an absolute top-sheet hater. He despises top sheets, and has never used them in his life. And yes, that’s not just in college, but back in his childhood home as well. He finds them incredibly uncomfortable and unbearably hot, and is perfectly comfortable with a simple blanket, duvet or quilt. Since I didn’t have much of an opinion on the matter, the compromise was pretty easy. No top sheets in our house…and yes, I find myself experiencing delectable sleep without the tangled up hassle.

The top sheet debate

Since it’s easy to blame millennials on “killing” different trends or industries, it seems that millennials are the key victim in the top-sheet debate. USA Today brought up this point back in March 2018, stating that “some appreciate the top sheet, that flat sheet placed atop sleepers to keep blankets on the other side clean, others see it as an unnecessary addition that just ends up tangled at the bed’s end.”

This article sparked some controversy around the web, particularly with people who find sleeping without a top sheet an absolutely rancid practice. Some even pulled up a 2015 study titled “Fungal contamination of bedding,” which was able to find “a substantial load of many species of fungi, particularly A. fumigatus” within examined feather pillows. This study also states that humans can sweat up to 100 litres (over 26 gallons) of sweat per year. Between the amount of sweat, fungi pillows, and all the other germs on your skin, people make the argument that a top sheet helps your bed stay healthy. (This is how often you should be washing your bed sheets.)

Why you should ditch the top sheet?

But does the top sheet actually make your bed a cleaner place to be? I’m going to have say no, in my opinion. Rarely do I wake up after a nights sleep with my top sheet perfectly folded over my body. Typically I wake up with top sheet crumbled up at the bottom of the bed, or tangled up around my body. My skin cells still come in contact with the top blanket during the night, so what’s the point?

The fact that I didn’t experience top sheets in Europe is actually common. Most European households and hotels will simply use a duvet over the bed. A duvet cover can easily be taken off, washed and replaced.

Here’s my argument: If you use a top sheet, how often are you cleaning that comforter or duvet? I’ll be honest and say that when I was using a top sheet, I never once washed my top quilt (it’s okay, judge me, quilts are hard to wash in college). If anything, not using a top sheet gives us the incentive to clean our other blankets regularly.

I agree that the bed is a gross place to hang out, especially since we spend almost a third of our live in our beds. But if you are properly washing and taking care of it, what is the point for a top sheet? I’ll end by saying this: Don’t knock it until you try it. You may just find yourself having the best sleep of your life without it.

Next, find out which everyday items you don’t wash nearly enough.

During vacation, you’re dragging your belongings to unfamiliar places. If you’re staying in a hotel, your two options are to take your things with you or leave them in your room. But don’t be too trusting of your hotel room. “Even though you’re issued a hotel key, that’s not really a guarantee of safety,” says Chris McGoey, CPP, CSP, CAM, president of McGoey Security Consulting.

Hotel employees often have access to rooms, even when they’re locked, and people from outside the company can come in while housekeepers are cleaning and act like it’s their room, says Kevin Coffey, founder of Corporate Travel Safety, a site that sells anti-theft products and maintains a travel security information blog. Some thieves are opportunists tempted by belongings left in plain sight, while others dig around for items to steal, he says. Some of the common places they’ll check are inside suitcases and drawers, and under the mattress, he says. (Be aware of the red flags you’re about to stay at a bad hotel.)

As a rule of thumb, never leave anything unprotected in your room if you can’t afford to lose it, McGoey says. Ask yourself: “What would ruin your day or week if you lost it?” he says. That means items like your phone, wallet, and passport should always come with you.

But what if you don’t have room to drag all of your important belongings along? Using a hotel safe is a better option than leaving property out in the open, but it might not be as secure as you’d think. “All you have to do is ask the front desk, and they can open it in a matter of seconds,” McGoey says. “People out there have keys or the access code. It’s not something to protect something.”

One alternative is to buy a portable travel safe.  One model, for example, has stainless steel mesh wire between two layers of canvas. The top can be closed with a drawstring-like cable that can be locked around a fixed item in a hotel room. “The only way to get something out is with a decent set of steel cutters,” Coffey says.

If you don’t want to buy a new product and a larger item like a laptop won’t fit in the hotel safe, make your property as secure as possible. Lock your suitcase, and use a small chain to secure it to a piece of furniture. “Locks are made to keep honest people honest,” Coffey says. “They’re easy to break open. But if it’s an internal employee, they won’t want to leave evidence behind.” You could also leave your luggage with the front desk if you’re concerned.

To prepare for the worst-case scenario, have a backup plan to recover from theft. Print out a copy of your credit card, driver’s license, and plane ticket and leave in an envelope with a family member, or scan a copy to the cloud—just make sure it’s encrypted or password-protected, McGoey says. “Just having a plan makes the loss less tough,” he says. But you shouldn’t lose this awareness once you leave the hotel.

Check out these signs you’re about to fall for a bad Airbnb listing.

Vacation is basically a constant countdown to the next meal. Sure, you want to be free to treat yourself during these few precious days of relaxation, but going overboard at every meal could throw your regular diet way off track.

One easy time to focus on your health? Breakfast. Pick nutritious choices at your hotel’s continental spread, and you can indulge later in the day without the guilt. After all, you’re way more likely to miss that hand-churned ice cream on the boardwalk than those Froot Loops at breakfast. Plus, a healthy meal means no sugar crash, so you’ll be able to keep up with your kids’ high energy instead of begging for a nap before lunchtime. (Make sure you know these red flags you’re about to stay at a bad hotel.)

The ideal breakfast should contain fibre, protein, and healthy fats, says dietitian and culinary specialist Sara Haas, RDN, LDN, spokesperson for the Academy of Nutrition and Dietetics. Not only will those three fill you up—and keep you full—but keeping them in mind is an almost effortless way to pack in nutrients. “When you get that trio, you’re likely getting them from a variety of sources, which means you’ll be getting an array of other good-for-you nutrients too,” she says.

Rule of thumb: Aim for a whole grain, a protein source, and some fruit from the continental breakfast. Dietitian Caroline Passerrello, MS, RDN, LDN, spokesperson for the Academy of Nutrition and Dietetics, recommends oatmeal (sweetened with peanut butter), a hard-boiled egg, and banana, plus grabbing a yogurt to eat later. A cup of oatmeal has four grams of fibre, while the peanut butter, egg, and yogurt all pack in protein. The banana rounds out your meal with nutrients like vitamins B6 and C. “I would not necessarily have this combination at home because it would be a lot of preparation, but I love that the hotel staff has taken the prep work out of it for me,” says Passerrello.

If you aren’t a fan of oatmeal, top a whole grain bagel or toast with peanut butter and fruit, or have it with a hard-boiled egg and fruit on the side, says Haas. (Here are the foods you should never eat on a plane.)

Just be careful while you’re stacking your plate—sweet cereals and pastries aren’t the only big sugar sources from a continental breakfast. A flavoured oatmeal packet or fruity yogurt has about 12 to 18 grams of sugar; a doughnut has a mere ten grams. If available, stick with plain yogurt and unsweetened oatmeal instead. “I like to be the one adding the sugar,” says Haas. “That puts me in control of how much (if any) goes in there.” Sweeten it up with fresh fruit instead of brown sugar or honey.

Skip the OJ and eat a whole orange to get in more nutrients, says Haas. No need to give up your coffee fix, though, says Passerrello. Just keep it simple. “Keep the drinks close to what you do at home,” she says. “Don’t be tempted by items you don’t typically keep around.” Flavoured creamers are tempting, but add more than one and the calories can add up fast.

Next, learn the things smart travellers always do before a flight.

Some recipes are so beloved that they appear on buffet tables all year long. Italian meatballs, French toast, grilled cheese—you know the dishes I’m talking about. They’re time-tested family favourites that have been passed down for generations.

Today, we’re going to share with you one such recipe. It’s a potluck salad that stars fewer than 10 ingredients and requires a mere 20 minutes to make. Oh, and on average, it’s viewed over 350,000 times a year on the Taste of Home website. Here’s how to make the party-ready dish.

How to make creamy grape salad

This all-star recipe comes to us from Marge Elling of Michigan. It makes over 20 potluck-worthy servings.

Ingredients:

• 1 package (8 ounces) cream cheese, softened
• 1 cup sour cream
• 2 teaspoons vanilla extract
• 1/3 cup sugar
• 2 pounds seedless red grapes
• 2 pounds seedless green grapes
• 3 tablespoons brown sugar
• 3 tablespoons chopped pecans

Step 1: Make the dressing

To make this salad’s namesake creamy dressing, start by beating together the cream cheese, sour cream, vanilla and sugar in a large bowl. Mix with an electric mixer on medium speed, or by hand with a whisk, until the ingredients are well-blended.

Test Kitchen tip: For a lighter version, feel free to substitute thick and tangy Greek yogurt for the sour cream.

Step 2: Add the grapes

Rinse the grapes under cool water and pat dry. Then, add them to the dressing mixture and toss to coat.

Test Kitchen tip: For added texture, feel free to mix in some chopped candy bars. Crunchy Snickers or Heath bars pair particularly well with the juicy grapes.

Step 3: Chill and serve

Transfer the salad to your serving bowl of choice. Cover and refrigerate. When you’re ready to serve, sprinkle the salad with brown sugar and pecans.

Next, find out why this beautiful dessert has been pinned over 270,000 times!

Unlike these things airlines won’t tell you (but every flyer should know), your flight attendants will let you know loud and clear when you can and can’t use your phone. Every airline’s rules are different and constantly changing, but it’s likely that at some point, someone on your flight will ask you to put your phone on airplane mode.

What is airplane mode?

Airplane mode (sometimes called “flight mode“) temporarily suspends signals and WiFi, even as the rest of the device remains fully functional. So you won’t be able to send or receive text messages or calls, but you can view messages that are already downloaded and access other stored information, such as your contacts, notes, games, music, and your downloaded list on your Netflix app.

An added bonus? Switching to airplane mode will save battery power on your device. One of the biggest drains on your cell phone is the process of receiving and sending wireless signals. So switching to your phone’s airplane mode the next time you’re getting ready for takeoff is a very wise move. After all, if you’re on a long flight, having a few extra minutes to spend reading or playing games on your phone could be a welcome advantage. (Find out how to charge your phone as quickly as possible.)

Why is it important to turn it on before takeoff?

One of the most commonly cited reasons by airlines for the strict rule is to keep plane communications uninhibited. Our cell phones are constantly sending and receiving signals in the form of radio waves. Even when you aren’t actively connecting to the Internet, or placing a phone call, your cell is looking for the nearest towers and trying to find the strongest WiFi connection. All that radio activity can slightly affect the plane’s navigational and communication systems. While your phones aren’t going to make the plane spontaneously stop working, or cause a crash landing, it can make the pilots’ jobs a lot harder. Particularly during takeoff and landing—exactly when your pilots need to concentrate most—congestion of communication across radio waves can make it hard or even impossible for your pilots to communicate with the towers on the ground—and that’s pretty important for a safe flight!

Despite airlines still citing this reason for their electronics policies, the Federal Aviation Administration made a press release stating that they would approve airlines allowing full use of cell phones during any and all phases of flight. So if it isn’t for safety reasons, why do some airlines still have the policy?

David Young, Aviation Customer Service Consultant at Ideagen, has an idea of why flight attendants are really asking you to power down during takeoff. “Mobile phones are distracting,” Young says. “They draw people away from paying attention to safety procedures during briefings, and the perception that you are using your phone can cause unnecessary alarm or create tensions between fellow travellers—I’ve witnessed it.”

This reason seems particularly likely given that more and more airlines are moving toward allowing the use of mobile phones during flights. Most airlines already accept limited use of mobile phones during ground phases, and others have WiFi access during the entirety of the flight. Regardless of why the airline is asking you to make the switch to airplane mode, the smart thing to do is to follow each airline’s guidelines in regards to using airplane mode or leaving your phone on as usual. And, while you’re at it, brush up on your airplane etiquette.