Healthy Choices
✔ Game-Day Chili
This spicy and flavorful chili tastes great on a cold day. Makes 10 servings Prep: 25 min.; Cook: 3 hrs., 10 min.
Ingredients:
2 pounds ground chuck 1 medium onion, chopped 3 to 4 garlic cloves, minced 2 (15-ounce) cans pinto beans, rinsed and drained 3 (8-ounce) cans tomato sauce 1 (12-ounce) bottle dark beer 1 (14½-ounce) can beef broth 1 (6-ounce) can tomato paste 1 (4.5-ounce) can chopped green chiles 2 tablespoons chili powder 1 tablespoon Worcestershire sauce 2 teaspoons ground cumin 1 to 2 teaspoons ground red pepper 1 teaspoon paprika 1 teaspoon hot sauce Garnish: pickled jalapeño peppers
Directions
1. Cook first 3 ingredients in a Dutch oven over medium heat, stirring until meat crumbles and is no longer pink. Drain well.
2. Combine meat mixture, beans, and next 11 ingredients in Dutch oven; bring to a boil.
Reduce heat, and simmer 3 hours or until thickened.
Garnish, if desired.
Note: For testing purposes only, we used Sierra Nevada Pale Ale.?
✔ Buttermilk Baked Chicken
Makes 4 servings Prep: 10 min., Bake: 45 min.
Ingredients:
¼ cup butter or margarine 4 bone-in chicken breasts* ½ teaspoon salt ½ teaspoon pepper 1½ cups buttermilk, divided ¾ cup all-purpose flour 1 (10¾-ounce) can cream of mushroom soup, undiluted
1. Melt butter in a lightly greased 13- x 9-inch baking dish in a 425° oven.
2. Sprinkle chicken with salt and pepper.
Dip chicken in ½ cup buttermilk, and dredge in flour. Arrange chicken, breast side down, in baking dish.
Bake at 425° for 25 minutes.
Turn chicken, and bake 10 more minutes.
4. Stir together remaining 1 cup buttermilk and soup; pour over chicken, and bake 10 more minutes, shielding chicken with aluminum foil to prevent excessive browning, if necessary.
Drizzle gravy in dish over chicken when serving.
*4 skinned and boned chicken breast halves may be substituted for 4 bone-in chicken breast halves, if desired. Bake chicken at 425° for 15 minutes. Turn and bake 10 more minutes.
✔ Eye-of-Round Roast With Garlic Potatoes
Dress up this succulent roast with garnishes for a fancy dinner. Or serve it at your next family feast. Makes 4 servings Prep: 15.
Ingredients:
1 (4½-pound) eye-of-round roast 1 (4-ounce) jar Chinese sweet-hot mustard 3 tablespoons olive oil 2 garlic cloves, pressed 2 teaspoons lite soy sauce 1 teaspoon Worcestershire sauce Garlic Potatoes, uncooked Garnishes: fresh rosemary sprigs, fresh sage sprigs
1. Place eye-of-round roast on an 18- x 11-inch piece of heavy-duty aluminum foil.
2. Stir together mustard and next 4 ingredients; spread over roast. Fold foil over roast to seal. Place in a shallow roasting pan, and chill for at least 8 hours.
3. Remove roast from foil; place in roasting pan.
4. Bake, covered, at 450° for 20 minutes.
Arrange uncooked Garlic Potatoes around roast, and bake, uncovered, 25 more minutes or until potatoes are tender and roast is done.
Remove from oven; cover and let stand 15 minutes before slicing. Garnish with fresh rosemary and sage, if desired. Garlic Potatoes
Makes 4 servings Prep: 10 min.
4 medium potatoes, cut into 8 wedges 2 tablespoons olive oil 2 garlic cloves, pressed 1 teaspoon salt ½ teaspoon pepper
1. Toss together all ingredients.
Bake with roast as directed above.
✔ Creole Flounder With Lemon Couscous
Makes 6 servings Prep: 15 min., Bake: 10 min.
Ingredients:
2 pounds flounder fillets 1 large tomato, seeded and chopped 1 medium-size green bell pepper, chopped 2 tablespoons chopped fresh basil 1 tablespoon dried minced onion 1 teaspoon Creole seasoning ⅓ cup fresh lemon juice 1 tablespoon olive oil ¼ teaspoon hot sauce Lemon Couscous
Directions:
1. Cut fish into 6 pieces. Place fish in a lightly greased 13- x 9-inch pan.
2. Stir together tomato, bell pepper, basil, and next 5 ingredients; spoon over fish. 3. Bake at 500° for 7 to 10 minutes or until fish begins to flake and is opaque throughout. Serve with Lemon Couscous.
Lemon Couscous
Makes 6 servings Prep: 5 min.
10 ounces couscous, cooked 2 tablespoons fresh lemon juice
1. Stir together couscous and 2 tablespoons lemon juice.
✔ Warm Spinach-Orange Salad
Makes 4 servings Prep: 15 min.
Ingredients:
1 (10-ounce) package fresh spinach, stems removed 2 oranges, peeled and sectioned ½ cup sliced almonds ¼ cup cider vinegar 3 tablespoons orange juice 3 tablespoons honey 3 tablespoons olive oil
Directions:
1. Combine first 3 ingredients in a large bowl.
2. Bring vinegar, orange juice, and honey to a boil in a small saucepan over medium heat.
Remove from heat, and stir in oil.
Pour over spinach mixture, and toss. Serve immediately. Spinach Salad With Apricot Vinaigrette Makes 6 servings Prep: 10 min. 2 (6-ounce) packages fresh baby spinach
1 pint grape tomatoes, halved 1 small red onion, thinly sliced ½ cup chopped dried apricots 1 ripe avocado, peeled and diced ½ cup chopped pecans, toasted Apricot Vinaigrette
1. Place first 6 ingredients in a large bowl, tossing gently. Drizzle with Apricot Vinaigrette, tossing gently to coat.
Apricot Vinaigrette
Makes ½ cup Prep: 5 min. ⅓ cup vegetable oil 2 tablespoons white wine vinegar 2 tablespoons orange juice 2 tablespoons apricot jam ½ teaspoon salt ½ teaspoon ground coriander ½ teaspoon freshly ground pepper
1. Whisk together all ingredients in a small bowl.
Harvest Salad With Cider Vinaigrette
Makes 6 servings Prep: 30 min., Chill: 1 hr.
Ingredients:
2 red pears, chopped 1 tablespoon lemon juice ¾ cup dried apricots, cut into thin strips ¾ cup dried figs, cut into thin strips ½ cup golden raisins 1 small red onion, thinly sliced 1 cup diced jícama
Cider Vinaigrette:
Ingredients:
1 (6-ounce) package fresh spinach leaves ½ cup coarsely chopped walnuts or pecans, toasted 1 (4-ounce) package crumbled Gorgonzola or blue cheese
Directions:
1. Toss together chopped pears and lemon juice in a medium bowl. Add apricots and next 5 ingredients, tossing well. Chill 1 hour or overnight.
2. Arrange spinach leaves on 6 individual plates; top evenly with pear mixture, and sprinkle with walnuts and cheese. Cider Vinaigrette Makes ½ cup Prep: 5 min.
3 tablespoons cider vinegar 1 garlic clove, pressed 1 teaspoon Dijon mustard ½ teaspoon sugar ⅓ cup olive oil
1. Whisk together first 4 ingredients; gradually whisk in oil until mixture is blended.
AARP REPORT
6 Best Nutrients for Eye Health
Find out which vitamins are essential for protecting vision
By
Beth Howard,
Published January 27, 2023
Updated January 31, 2024
David Sheppard, 58, owner of a website in Baldwin Park, California, spends a lot of time online. But four years ago, he noticed that his eyes were red and irritated, and he had a hard time seeing after just a short time on his computer. His vision issues turned out to be due to age-related macular degeneration (AMD). It happens when aging damages the macula — the part of the retina that controls the direct line of sight — causing blurring and the eventual loss of central vision.
Sheppard’s doctor prescribed him a cocktail of specific vitamins shown to slow the progression of AMD. “Within a month or so I started to feel the difference,” he says. “I’ve learned that it’s very important to keep up with eye health, especially at my age and line of work.”
The superstars of eye nutrition are disease-fighting antioxidants like vitamins C and E, which reduce damaging oxidation and protect the eyes from conditions like AMD and glaucoma. “Whether it’s UV light from the sun, smoking or exposures in our diets, our cells are undergoing oxidative stress,” says Michelle Andreoli, M.D., an ophthalmologist at the Northwestern University Feinberg School of Medicine and a clinical spokesperson for the American Academy of Ophthalmology.
“Plant pigments like beta carotene and lutein are also thought to be important,” says Elizabeth Johnson, adjunct associate professor at the Tufts University Friedman School of Nutrition Science and Policy.
To keep your vision keen, Andreoli suggests filling your plate with dark-colored fruits and vegetables — "the spinaches, kales and blackberries of the world,” she says. “Eat things that crunch — and the darker they are, the better they are for you.”
Ingredients:
1 (6-ounce) package fresh spinach leaves ½ cup coarsely chopped walnuts or pecans, toasted 1 (4-ounce) package crumbled Gorgonzola or blue cheese
Directions:
1. Toss together chopped pears and lemon juice in a medium bowl. Add apricots and next 5 ingredients, tossing well. Chill 1 hour or overnight.
2. Arrange spinach leaves on 6 individual plates; top evenly with pear mixture, and sprinkle with walnuts and cheese. Cider Vinaigrette Makes ½ cup Prep: 5 min.
3 tablespoons cider vinegar 1 garlic clove, pressed 1 teaspoon Dijon mustard ½ teaspoon sugar ⅓ cup olive oil
1. Whisk together first 4 ingredients; gradually whisk in oil until mixture is blended.
AARP REPORT
6 Best Nutrients for Eye Health
Find out which vitamins are essential for protecting vision
By Beth Howard,
Published January 27, 2023
Updated January 31, 2024
David Sheppard, 58, owner of a website in Baldwin Park, California, spends a lot of time online. But four years ago, he noticed that his eyes were red and irritated, and he had a hard time seeing after just a short time on his computer. His vision issues turned out to be due to age-related macular degeneration (AMD). It happens when aging damages the macula — the part of the retina that controls the direct line of sight — causing blurring and the eventual loss of central vision.
Sheppard’s doctor prescribed him a cocktail of specific vitamins shown to slow the progression of AMD. “Within a month or so I started to feel the difference,” he says. “I’ve learned that it’s very important to keep up with eye health, especially at my age and line of work.”
The superstars of eye nutrition are disease-fighting antioxidants like vitamins C and E, which reduce damaging oxidation and protect the eyes from conditions like AMD and glaucoma. “Whether it’s UV light from the sun, smoking or exposures in our diets, our cells are undergoing oxidative stress,” says Michelle Andreoli, M.D., an ophthalmologist at the Northwestern University Feinberg School of Medicine and a clinical spokesperson for the American Academy of Ophthalmology.
“Plant pigments like beta carotene and lutein are also thought to be important,” says Elizabeth Johnson, adjunct associate professor at the Tufts University Friedman School of Nutrition Science and Policy.
To keep your vision keen, Andreoli suggests filling your plate with dark-colored fruits and vegetables — "the spinaches, kales and blackberries of the world,” she says. “Eat things that crunch — and the darker they are, the better they are for you.”
Lutein and zeaxanthin are often found together in foods. They’re abundant in berries, broccoli, papaya, peaches, mangoes, and leafy greens like Swiss chard and spinach
6. Omega-3 fatty acids
The healthful fats in fish may be as helpful for your eyes as they are for your heart. Research suggests that consuming omega-3 fatty acids in foods or as a supplement may alleviate dry eye disease, when the eye doesn’t make enough tears to lubricate it, Andreoli says. That leads to symptoms like burning, stinging and a gritty sensation. Some studies also show that people who get higher amounts of omega-3s from foods may have a lower risk of developing AMD.
Fatty fish like salmon, mackerel and sardines are top sources of these healthy fats. Plant sources include flaxseed, walnuts and chia seeds, and flaxseed, soybean and canola oils.
Flaxseed oil did the trick for Santa Barbara, California, resident Barry Maher, 66, who started taking it after developing dry eye in his 40s. “The dry eye started getting better almost immediately and soon vanished altogether,” he says. “Since then, virtually the only time I’ve had a problem with dry eye was when I stopped taking it.”
Beth Howard is a North Carolina–based health and lifestyle writer. She has written for dozens of publications, including U.S. News & World Report, The Wall Street Journal, The Washington Post, Prevention, Better Homes & Gardens and Reader’s Digest.
“Diet & Lifestyle for Cancer Prevention and Survivorship – Evidence over Opinion”
By Karen Collins
Karen Collins, MS, RDN, CDN, FAND is AICR’s Nutrition Advisor. Karen is a speaker, writer and consultant who specializes in helping people make sense of nutrition news. You can follow her on Instagram @KarenCollinsNutrition and Facebook @KarenCollinsNutrition.
Key Takeaways
A recent well-attended webinar for dietitians covered lots of information about nutrition and cancer.
This blog covers the questions from dietitians that we didn’t have time to answer, or that came to our inbox after the presentation.
Read on to learn more about cancer and the relationship to sugar, artificial sweeteners, vitamin D, dairy, supplements and more.
The role of diet in reducing cancer risk and supporting cancer survivorship is complex. Dietitians recognize the importance of AICR resources to pull together the best evidence about the most effective strategies. However, some of the advice can benefit from additional clarification.
Along with Nigel Brockton, PhD, AICR’s Vice President of Research, I presented a webinar for dietitians called “Diet & Lifestyle for Cancer Prevention and Survivorship – Evidence over Opinion” hosted by Oldways Preservation Trust. We answered as many questions as we could, and this blog covers the additional questions that were submitted. Here are responses to the most-asked questions we received
Sugar and Cancer
Does sugar “feed” cancer? Could high sugar consumption affect pathways that promote cancer development?
Research does not show a direct link between consumption of added sugars and cancer risk or survival.
Obesity is the key factor in studies that show Increased cancer risk associated with diets high in added sugars. When studies show a link statistically adjusted for body mass index (BMI), the association generally disappears.
Frequent consumption of sugar-sweetened beverages promotes weight gain and increases the risk of overweight and obesity. Excess body fat and weight gain increase the risk of at least 12 different types of cancer.
Increased levels of markers of inflammation and circulating insulin can occur with high consumption of sugar-sweetened beverages or added sugars, according to limited evidence from controlled trials. Some people may be especially sensitive to these influences. Although this could lay groundwork for cancer to develop, high consumption of added sugars can also be a marker for a diet that’s low in foods that promote health and reduce cancer risk.
Don’t fear fruit. AICR Recommendations advise including fruit as part of a plant-focused diet. As a valuable source of dietary fiber, antioxidant nutrients and protective phytocompounds, it’s no surprise that research shows potential benefits for reducing cancer risk. Check AICR’s Food Facts library to learn more.
Does the Recommendation to limit sugar-sweetened drinks refer only to soft drinks, or does it include all drinks with added sugar?
Studies that link consumption of sugar-sweetened beverages with weight gain and obesity ask study participants about drinks concentrated in added sugars.
Beverages account for more than half of added sugar consumption for a typical U.S. adult, and drinks concentrated in added sugars are by far the top sources. So strong evidence supports finding ways to reduce high consumption of all sugar-sweetened beverages.
Soft drinks (called soda or pop in various regions) are the number one—but not the only—type of sugar-sweetened beverage. Fruity drinks, energy drinks and sports drinks count, too. So do sweetened teas and coffee beverages flavored with many pumps of syrup. A 12-ounce sweetened coffee drink contains six to 10 teaspoons of sugar.
Coffee or tea sweetened with just a teaspoon of sugar is different than a sugar-sweetened beverage with 10 or more teaspoons of sugar. One teaspoon is a reasonable amount of sugar to have in a beverage a few times a day in an overall diet that limits sweet treats.
Does AICR recommend non-nutritive sweeteners?
AICR Recommendations encourage drinking mostly water and unsweetened drinks and limiting processed foods high in fat, starches or sugars.
Moderate consumption of beverages sweetened with low- and no-calorie sweeteners is not linked with increased cancer risk. Confusion often stems from headlines that don’t differentiate between reports that identify a sweetener as something with the potential to increase cancer risk from reports that likely amounts consumed actually pose cancer risk. As discussed in this blog about aspartame, amounts matter, and people are extremely unlikely to exceed margins of safety.
Decisions about low- and no-calorie sweeteners should be based on whether they help each individual maintain a healthy weight or manage other health conditions. Observational studies in which these sweeteners are associated with greater incidence of obesity, metabolic syndrome and type 2 diabetes can reflect “reverse causation.” People at risk are more likely to choose such products. Controlled intervention trials show that for people who often drink sugar-sweetened beverages, replacing them with drinks using other sweeteners may produce a small weight loss and may be helpful for people with or at risk for type 2 diabetes, at least for moderate-term use.
More research is needed to clarify long-term risks and benefits. We need well-conducted studies to better understand how different low- and no-calorie sweeteners affect the gut microbiome and metabolic pathways important for health. Meanwhile, evidence is clear that high consumption of added sugars is harmful to health.
Confusion about Supplements
Why shouldn’t you take nutritional supplements to help prevent cancer?
Contrary to messages you commonly see in the media, human research doesn’t support dietary supplements as an effective strategy to reduce cancer risk.
Misconceptions about cancer risk: Supplements can seem like the solution if you feel that the daily targets for nutrient-rich foods are unrealistic. But studies show the biggest reduction in risk is between those who eat very low amounts of recommended foods and those who eat moderate amounts.
False perception of “insurance”: Getting nutrients from food sources provides a broad defense against cancer development. You get not just a few specific nutrients, but a wide range of protective phytocompounds, dietary fiber and more.
Misunderstanding of gaps: Dietary supplements can be valuable to fill a specific nutrient gap, helping to avoid or manage some health conditions. There’s no single make-or-break food for reducing cancer risk. Focus first on foods you can enjoy as part of an overall cancer-protective dietary pattern.
During cancer treatment, some people may be unable to consume what they need. Why the emphasis on no supplements?
AICR’s Recommendation is to not rely on supplements for cancer prevention. It’s not a recommendation to avoid supplements altogether. There are specific contexts in which supplements are appropriate, but their use for cancer prevention is not supported by the available evidence.
During cancer treatment or with other health conditions: If people have increased nutrient needs, limited ability to eat enough of the foods they need or trouble absorbing nutrients from foods, supplements can be a valuable tool to meet needs.
Starting with food is a smart strategy. When people have limited food consumption, they may fall short on needed calories, protein, fiber and a range of protective nutrients and plant compounds. Sometimes nutrient gaps can be filled by tweaking food choices. But if they can’t, it’s valuable to use supplements to fill specific gaps.
What about the role of vitamin D?
Vitamin D supports bone health and immune function, helps avoid chronic inflammation and may reduce cancer development and progression. While low blood levels of vitamin D are a concern, more is not always better.
Vitamin D consumption may lower risk of colorectal cancer, according to the AICR Third Expert Report. But evidence was rated as too limited to support a recommendation about it. While laboratory studies show several ways that vitamin D could be protective, observational studies and clinical trials provide mixed evidence.
In breast cancer survivors, inadequate or deficient blood levels of vitamin D may increase risk of poor outcomes. But the AICR CUP Global Report does not show further decrease in risk as blood levels continue to rise.
If blood levels of vitamin D are an indicator of cancer risk, any benefit of supplementation would be individual, depending on body production of the vitamin and consumption from food. Research on vitamin D and cancer is complex. Since we produce vitamin D in response to sun exposure, higher blood levels may reflect more time outdoors in physical activity—part of a lifestyle that’s strongly linked to lower cancer risk. And obesity’s link to increased cancer risk adds more questions. Vitamin D is stored in body fat, and people with obesity tend to have lower blood levels. It’s not clear whether people at increased cancer risk due to obesity would benefit from increased vitamin D consumption.
Clarifying the AICR Recommendations
Does the link between dietary fiber and lower risk of colorectal cancer refer only to fiber naturally occurring in foods? What about foods with added fiber and fiber supplements?
All types and sources of fiber may help lower the risk of colorectal cancer, according to analyses in the AICR Third Expert Report. However, recommended levels of dietary fiber should be achieved in the context of an overall dietary pattern consistent with the Recommendations.
AICR Recommendations call for a dietary pattern that supplies at least 30 grams of dietary fiber per day. That level can be reached by giving whole grains, vegetables, fruits and pulses (dried beans and peas) the largest portion of the plate. This dietary pattern supplies dietary fiber, antioxidant nutrients and protective plant compounds that protect against cancer.
Human studies of isolated fiber demonstrate benefits for a more diverse gut microbiome or slower rise in blood sugar after eating, which could help reduce unhealthy elevations in insulin levels. These isolated fibers could be added to foods or consumed as supplements.
Foods with added fiber or fiber supplements should not be seen as an equal replacement for foods in a healthy dietary pattern, but they can be incorporated within a healthy diet to meet individual needs. But don’t let a “health halo” from high fiber content overshadow concerns about high calories, added sugars or unhealthy fats.
What about dairy and cancer risk? Does dairy have inflammatory effects and increase breast cancer risk?
Despite claims you may hear about dairy products acting through hormones or growth factors to increase cancer risk, overall research does not support claims that even moderate dairy consumption increases breast cancer risk. People may have legitimate reasons to avoid dairy, but research does not support doing so for cancer prevention.
Overall human research does not link dairy with increased risk of breast cancer. If anything, the AICR/WCRF Third Expert Report identifies limited evidence that diets high in calcium may be associated with reduced risk of pre- and post-menopausal breast cancer. Another analysis pooling results of studies following over a million women found adult dairy consumption was not associated with any increase in ER+ or ER- breast cancer.
Laboratory studies need to be interpreted with caution. For example, certain growth factors can trigger signaling pathways that enhance breast cancer cell growth. But normal blood levels vary widely, and small increases related to dairy or other protein consumption are not necessarily clinically meaningful. Likewise, human intervention trials show no effect, or sometimes a small decrease, in biomarkers of inflammation with consumption of dairy products.
Among breast cancer survivors, dairy product consumption shows no association with all-cause mortality or breast cancer mortality, according to the AICR/WCRF CUP Global Report.
Do AICR Recommendations apply to reducing risk of blood cancers as well as for solid tumors, like breast, colorectal and lung cancers?
It’s not clear how much the AICR Cancer Prevention Recommendations can help reduce risk of cancers such as leukemia and lymphoma. In large population studies, as people’s lifestyle habits align more closely with the Recommendations, their overall cancer risk decreases.
Some biologic mechanisms driving cancer development seem to be similar across types. Following the AICR Recommendations can support antioxidant defenses, reduce chronic inflammation and avoid elevated insulin levels.
Causes of hematologic cancers such as leukemia, lymphoma and myeloma are not well understood. Studies don’t provide a consistent answer on the role of lifestyle factors such as diet, alcohol and physical activity.
Emerging research suggests that obesity may increase risk of blood cancers. The AICR Recommendations provide strategies that support reaching and maintaining a healthy weight.
With over 1,000 webinar attendees and countless more viewing the recording, it’s clear that today’s abundance of research and conflicting stories based on individual studies make it challenging to keep up.
AICR Impact
The American Institute for Cancer Research helps the public understand the relationship between lifestyle, nutrition and cancer risk. We work to prevent cancer through innovative research, community programs and impactful public health initiatives.
Readers Digest Report
15 Little Etiquette Rules You Should Always Practice
Updated: Feb. 22, 2024
Proper etiquette in the 21st century
Etiquette isn’t about old-fashioned politeness or outdated rules about opening doors and folding napkins (and it’s not always common sense). At its core, good etiquette is the oil that keeps society running smoothly. “What we call ‘good manners’ are really a list of agreed-upon social rules that let everyone know what to expect when interacting with others,” says Valerie Sokolosky, an etiquette expert and the author of Do It Right!, a comprehensive guide to modern etiquette. “Knowing these ground rules of good manners isn’t just about being polite—it’s about how to be kind and gracious in every situation.”
There are many different types of social situations, each with its own unique set of etiquette rules and social skills, like tipping etiquette, wedding etiquette, spa etiquette or just sending food back at a restaurant without being rude. Of course, you probably do the “right” things naturally a lot of the time, but there’s also a good chance you’re accidentally making some serious etiquette mistakes, too. In addition to Sokolosky, we spoke to two other top etiquette experts to get tips and advice on what you should be paying attention to—and what you can let slide—when it comes to modern manners.
What is the golden rule of etiquette?
It really boils down to this: Etiquette is about people, not policies. “Good manners are all about helping people, including yourself, feel comfortable no matter the situation,” explains etiquette expert Lisa Grotts, founder of the Golden Rules Gal. “Instead of enforcing arbitrary ‘old-school’ rules or what is ‘right’ and ‘wrong,’ etiquette is about following guidelines that lead to greater respect, cooperation and understanding.”
If that sounds a little confusing, don’t worry. We’re here to guide you through it all with expert advice so you know what to do in every situation.
1. Wait to eat until everyone is seated and served
Whether you’re dining at home or in a restaurant, proper table etiquette still dictates that you wait to begin eating the meal until everyone is served and the host begins to eat, says etiquette coach Maryanne Parker, founder of Manor of Manners. If your group is larger than eight people, it’s fine to wait until most of the others near you are served. If the meal is served buffet style, you can eat when you return to your table.
2. Put your napkin next to your plate, not on it
When you learned table manners, were you taught that the way to show your server you’re finished with your meal is to place your napkin over your plate? This is false, not to mention messy, says Sokolosky. “Think of all the things on your plate that are now on the napkin and will get on whomever picks it up, or that will stain [the napkin],” she says. “Instead, gently fold your napkin and place it next to your plate on the table.”
3. Shield your lemon when squeezing
This is one tip that’s been around since the Victorian era! Nobody liked a shot of lemon to the eye then, and no one likes it now. Spare your dining companions by using your hand to shield your lemon as you squeeze it into your drink. “It’s these little things that show you are thinking
of their comfort,” Sokolosky says.
4. Pass food to the right
In general, pass food and condiments counterclockwise, or to the person on your right. “This keeps everything moving smoothly and ensures everyone gets every dish,” Sokolosky says, adding that you should avoid reaching across the table or across other diners to get what you want. Instead, ask politely for it to be passed to you. When you’re dining out, you should also forgo these polite habits restaurant staffers dislike.
5. Learn how to eat shellfish like a pro
Most folks are pretty comfortable with knowing how to eat a salad or cut a steak, but bring out a platter of crawfish or oysters and suddenly it gets very confusing—and maybe messy too! Learn how to eat “tricky” foods—including shellfish, lobster, mussels, soup dumplings and sushi—before going to a restaurant that serves them. If you’re dining with people you particularly want to impress, consider practicing a couple of times so you’ll feel confident.
6. Don’t scarf down your food
Gulping your food isn’t just impolite, it’s bad for your health—causing bloating, heartburn and nausea. Learn how to eat slower, to help you and everyone you’re eating with have a better dining experience.
7. Tip 20%
Tipping etiquette is one of the most confusing areas of etiquette--likely because it’s constantly changing. For instance, you may have been taught that you should tip 10% for poor service, 15% for good service and 20% or more for work that goes above and beyond. But in the last few years, prices for nearly every service have gone up, and so has the expected tip. “The proper tip these days is 20%, minimum, for pretty much any service, including restaurant servers, hairstylists, nail techs and massage therapists,” says Parker.
If you’re upset about tipflation, don’t take it out on workers, who count on tips to make the majority of their wages. “Remember, frugal and cheap are two different things,” she says.
8. Introduce the person of higher status first
Making proper introductions is important, especially in business settings, but it can be tricky. The proper way to do it, says Sokolosky, is to introduce the person who is older or of higher status first. For example, “Mrs. CEO, I’d like you to meet the mail guy, Ron.” In social situations, you should also add a little tidbit of relevant information, she says. For example, “Jill, I’d like you to meet Bob—we met in college in North Carolina, where we were studying business. Bob, Jill is a business manager at Widgets Corporation.” You can also try one of these interesting conversation starters to keep the chitchat flowing.
9. Don’t add your boss on social media
Some companies boast that they are “one big family,” but while that’s a lovely sentiment, you should not treat management and co-workers like close friends, says Parker. This is especially true if you’re considering adding your boss on Facebook or other social media platforms. “Keep your personal life personal,” Parker says. If you have a public profile, you may want to consider making it private, depending on the field you work in, she adds. “There are too many examples of people working in teaching, nursing and government jobs getting fired for what they post on social media.”
10. Master business communication
The etiquette for how to speak in business settings can be tricky and vary depending on the setting and your career field, but becoming adept at it can be the difference between getting ahead … or not. The right business etiquette is to be polite, not go overboard with the technical lingo (but use it when appropriate), and always lead with a positive remark, says Sokolosky. Then you’ll always know what to say in an interview.
11. Don’t send one-word emails
Replying to a group email with “Got it!” or “Thanks!” is both irritating and inefficient—not to mention poor email etiquette. It’s also a way to make sure your emails get ignored in the future, says Grotts. On the flip side, don’t “reply all” to a group email if your comment is for only one person. The rest of the group doesn’t want to get pulled into your side conversation.
12. Write complete sentences for email, but not texts
Texting has made communicating very casual, and it’s fine to ignore strict grammar rules. Texts are supposed to be short and can use GIFs or pictures, punctuation is often omitted and emojis fill in a lot of communication blanks. Emails, on the other hand, are still a bit more formal and generally contain more text. This means you should write in complete sentences with good grammar, spelling and punctuation, says Parker. It’s also a good idea to skip emojis, since they don’t always come through properly in email.
13. Don’t post pictures of other people on social media without asking first
Got a great group shot at dinner and want to share the fun? Wait. “Don’t post pictures of other people or their children, nor tag them, anywhere online without their permission,” says Grotts. What you think is fun, others may see as embarrassing, or perhaps they just prefer privacy, and respecting their feelings is the very definition of etiquette. The other cardinal rule of social media is to never say anything online that you wouldn’t say in person, she adds.
14. Avoid voicemails, or make them brief
Voicemail is a casualty of smartphones. In fact, most people don’t check their voicemails at all, so it’s not uncommon for inboxes to be constantly full and unusable. Even businesses are moving away from voicemail systems. This is due to the ease and simplicity of texting, says Parker. Why listen to a 30-second rambling voicemail when you can read a text in five seconds and glean the same information?
So instead of leaving a voicemail, just text the person. Wondering how to be polite if that’s not an option? Consider sending an email, or if you must leave a voicemail, be brief and concise, she advises.
15. Don’t say yes when you mean no
A common etiquette mistake people make is not being honest and instead saying “yes” or “maybe” when what they really mean is “no,” says Grotts. “People feel like the ‘nice’ thing to do is to say ‘yes,’ but then end up feeling overwhelmed or overcommitted,” she says, adding that this can lead to rude behaviors like backing out at the last minute. “It’s good manners to say ‘no’ when you can’t do something. People may be disappointed, but they will understand.” The trick is to learn how to say no or decline an invitation without apologizing but in a way that is still polite and respectful, she says.
✔ Game-Day Chili
This spicy and flavorful chili tastes great on a cold day. Makes 10 servings Prep: 25 min.; Cook: 3 hrs., 10 min.
Ingredients:
2 pounds ground chuck 1 medium onion, chopped 3 to 4 garlic cloves, minced 2 (15-ounce) cans pinto beans, rinsed and drained 3 (8-ounce) cans tomato sauce 1 (12-ounce) bottle dark beer 1 (14½-ounce) can beef broth 1 (6-ounce) can tomato paste 1 (4.5-ounce) can chopped green chiles 2 tablespoons chili powder 1 tablespoon Worcestershire sauce 2 teaspoons ground cumin 1 to 2 teaspoons ground red pepper 1 teaspoon paprika 1 teaspoon hot sauce Garnish: pickled jalapeño peppers
Directions
1. Cook first 3 ingredients in a Dutch oven over medium heat, stirring until meat crumbles and is no longer pink. Drain well.
2. Combine meat mixture, beans, and next 11 ingredients in Dutch oven; bring to a boil.
Reduce heat, and simmer 3 hours or until thickened.
Garnish, if desired.
Note: For testing purposes only, we used Sierra Nevada Pale Ale.?
✔ Buttermilk Baked Chicken
Makes 4 servings Prep: 10 min., Bake: 45 min.
Ingredients:
¼ cup butter or margarine 4 bone-in chicken breasts* ½ teaspoon salt ½ teaspoon pepper 1½ cups buttermilk, divided ¾ cup all-purpose flour 1 (10¾-ounce) can cream of mushroom soup, undiluted
1. Melt butter in a lightly greased 13- x 9-inch baking dish in a 425° oven.
2. Sprinkle chicken with salt and pepper.
Dip chicken in ½ cup buttermilk, and dredge in flour. Arrange chicken, breast side down, in baking dish.
Bake at 425° for 25 minutes.
Turn chicken, and bake 10 more minutes.
4. Stir together remaining 1 cup buttermilk and soup; pour over chicken, and bake 10 more minutes, shielding chicken with aluminum foil to prevent excessive browning, if necessary.
Drizzle gravy in dish over chicken when serving.
*4 skinned and boned chicken breast halves may be substituted for 4 bone-in chicken breast halves, if desired. Bake chicken at 425° for 15 minutes. Turn and bake 10 more minutes.
✔ Eye-of-Round Roast With Garlic Potatoes
Dress up this succulent roast with garnishes for a fancy dinner. Or serve it at your next family feast. Makes 4 servings Prep: 15.
Ingredients:
1 (4½-pound) eye-of-round roast 1 (4-ounce) jar Chinese sweet-hot mustard 3 tablespoons olive oil 2 garlic cloves, pressed 2 teaspoons lite soy sauce 1 teaspoon Worcestershire sauce Garlic Potatoes, uncooked Garnishes: fresh rosemary sprigs, fresh sage sprigs
1. Place eye-of-round roast on an 18- x 11-inch piece of heavy-duty aluminum foil.
2. Stir together mustard and next 4 ingredients; spread over roast. Fold foil over roast to seal. Place in a shallow roasting pan, and chill for at least 8 hours.
3. Remove roast from foil; place in roasting pan.
4. Bake, covered, at 450° for 20 minutes.
Arrange uncooked Garlic Potatoes around roast, and bake, uncovered, 25 more minutes or until potatoes are tender and roast is done.
Remove from oven; cover and let stand 15 minutes before slicing. Garnish with fresh rosemary and sage, if desired. Garlic Potatoes
Makes 4 servings Prep: 10 min.
4 medium potatoes, cut into 8 wedges 2 tablespoons olive oil 2 garlic cloves, pressed 1 teaspoon salt ½ teaspoon pepper
1. Toss together all ingredients.
Bake with roast as directed above.
✔ Creole Flounder With Lemon Couscous
Makes 6 servings Prep: 15 min., Bake: 10 min.
Ingredients:
2 pounds flounder fillets 1 large tomato, seeded and chopped 1 medium-size green bell pepper, chopped 2 tablespoons chopped fresh basil 1 tablespoon dried minced onion 1 teaspoon Creole seasoning ⅓ cup fresh lemon juice 1 tablespoon olive oil ¼ teaspoon hot sauce Lemon Couscous
Directions:
1. Cut fish into 6 pieces. Place fish in a lightly greased 13- x 9-inch pan.
2. Stir together tomato, bell pepper, basil, and next 5 ingredients; spoon over fish. 3. Bake at 500° for 7 to 10 minutes or until fish begins to flake and is opaque throughout. Serve with Lemon Couscous.
Lemon Couscous
Makes 6 servings Prep: 5 min.
10 ounces couscous, cooked 2 tablespoons fresh lemon juice
1. Stir together couscous and 2 tablespoons lemon juice.
✔ Warm Spinach-Orange Salad
Makes 4 servings Prep: 15 min.
Ingredients:
1 (10-ounce) package fresh spinach, stems removed 2 oranges, peeled and sectioned ½ cup sliced almonds ¼ cup cider vinegar 3 tablespoons orange juice 3 tablespoons honey 3 tablespoons olive oil
Directions:
1. Combine first 3 ingredients in a large bowl.
2. Bring vinegar, orange juice, and honey to a boil in a small saucepan over medium heat.
Remove from heat, and stir in oil.
Pour over spinach mixture, and toss. Serve immediately. Spinach Salad With Apricot Vinaigrette Makes 6 servings Prep: 10 min. 2 (6-ounce) packages fresh baby spinach
1 pint grape tomatoes, halved 1 small red onion, thinly sliced ½ cup chopped dried apricots 1 ripe avocado, peeled and diced ½ cup chopped pecans, toasted Apricot Vinaigrette
1. Place first 6 ingredients in a large bowl, tossing gently. Drizzle with Apricot Vinaigrette, tossing gently to coat.
Apricot Vinaigrette
Makes ½ cup Prep: 5 min. ⅓ cup vegetable oil 2 tablespoons white wine vinegar 2 tablespoons orange juice 2 tablespoons apricot jam ½ teaspoon salt ½ teaspoon ground coriander ½ teaspoon freshly ground pepper
1. Whisk together all ingredients in a small bowl.
Harvest Salad With Cider Vinaigrette
Makes 6 servings Prep: 30 min., Chill: 1 hr.
Ingredients:
2 red pears, chopped 1 tablespoon lemon juice ¾ cup dried apricots, cut into thin strips ¾ cup dried figs, cut into thin strips ½ cup golden raisins 1 small red onion, thinly sliced 1 cup diced jícama
Cider Vinaigrette:
Ingredients:
1 (6-ounce) package fresh spinach leaves ½ cup coarsely chopped walnuts or pecans, toasted 1 (4-ounce) package crumbled Gorgonzola or blue cheese
Directions:
1. Toss together chopped pears and lemon juice in a medium bowl. Add apricots and next 5 ingredients, tossing well. Chill 1 hour or overnight.
2. Arrange spinach leaves on 6 individual plates; top evenly with pear mixture, and sprinkle with walnuts and cheese. Cider Vinaigrette Makes ½ cup Prep: 5 min.
3 tablespoons cider vinegar 1 garlic clove, pressed 1 teaspoon Dijon mustard ½ teaspoon sugar ⅓ cup olive oil
1. Whisk together first 4 ingredients; gradually whisk in oil until mixture is blended.
AARP REPORT
6 Best Nutrients for Eye Health
Find out which vitamins are essential for protecting vision
By
Beth Howard,
Published January 27, 2023
Updated January 31, 2024
David Sheppard, 58, owner of a website in Baldwin Park, California, spends a lot of time online. But four years ago, he noticed that his eyes were red and irritated, and he had a hard time seeing after just a short time on his computer. His vision issues turned out to be due to age-related macular degeneration (AMD). It happens when aging damages the macula — the part of the retina that controls the direct line of sight — causing blurring and the eventual loss of central vision.
Sheppard’s doctor prescribed him a cocktail of specific vitamins shown to slow the progression of AMD. “Within a month or so I started to feel the difference,” he says. “I’ve learned that it’s very important to keep up with eye health, especially at my age and line of work.”
The superstars of eye nutrition are disease-fighting antioxidants like vitamins C and E, which reduce damaging oxidation and protect the eyes from conditions like AMD and glaucoma. “Whether it’s UV light from the sun, smoking or exposures in our diets, our cells are undergoing oxidative stress,” says Michelle Andreoli, M.D., an ophthalmologist at the Northwestern University Feinberg School of Medicine and a clinical spokesperson for the American Academy of Ophthalmology.
“Plant pigments like beta carotene and lutein are also thought to be important,” says Elizabeth Johnson, adjunct associate professor at the Tufts University Friedman School of Nutrition Science and Policy.
To keep your vision keen, Andreoli suggests filling your plate with dark-colored fruits and vegetables — "the spinaches, kales and blackberries of the world,” she says. “Eat things that crunch — and the darker they are, the better they are for you.”
Ingredients:
1 (6-ounce) package fresh spinach leaves ½ cup coarsely chopped walnuts or pecans, toasted 1 (4-ounce) package crumbled Gorgonzola or blue cheese
Directions:
1. Toss together chopped pears and lemon juice in a medium bowl. Add apricots and next 5 ingredients, tossing well. Chill 1 hour or overnight.
2. Arrange spinach leaves on 6 individual plates; top evenly with pear mixture, and sprinkle with walnuts and cheese. Cider Vinaigrette Makes ½ cup Prep: 5 min.
3 tablespoons cider vinegar 1 garlic clove, pressed 1 teaspoon Dijon mustard ½ teaspoon sugar ⅓ cup olive oil
1. Whisk together first 4 ingredients; gradually whisk in oil until mixture is blended.
AARP REPORT
6 Best Nutrients for Eye Health
Find out which vitamins are essential for protecting vision
By Beth Howard,
Published January 27, 2023
Updated January 31, 2024
David Sheppard, 58, owner of a website in Baldwin Park, California, spends a lot of time online. But four years ago, he noticed that his eyes were red and irritated, and he had a hard time seeing after just a short time on his computer. His vision issues turned out to be due to age-related macular degeneration (AMD). It happens when aging damages the macula — the part of the retina that controls the direct line of sight — causing blurring and the eventual loss of central vision.
Sheppard’s doctor prescribed him a cocktail of specific vitamins shown to slow the progression of AMD. “Within a month or so I started to feel the difference,” he says. “I’ve learned that it’s very important to keep up with eye health, especially at my age and line of work.”
The superstars of eye nutrition are disease-fighting antioxidants like vitamins C and E, which reduce damaging oxidation and protect the eyes from conditions like AMD and glaucoma. “Whether it’s UV light from the sun, smoking or exposures in our diets, our cells are undergoing oxidative stress,” says Michelle Andreoli, M.D., an ophthalmologist at the Northwestern University Feinberg School of Medicine and a clinical spokesperson for the American Academy of Ophthalmology.
“Plant pigments like beta carotene and lutein are also thought to be important,” says Elizabeth Johnson, adjunct associate professor at the Tufts University Friedman School of Nutrition Science and Policy.
To keep your vision keen, Andreoli suggests filling your plate with dark-colored fruits and vegetables — "the spinaches, kales and blackberries of the world,” she says. “Eat things that crunch — and the darker they are, the better they are for you.”
Lutein and zeaxanthin are often found together in foods. They’re abundant in berries, broccoli, papaya, peaches, mangoes, and leafy greens like Swiss chard and spinach
6. Omega-3 fatty acids
The healthful fats in fish may be as helpful for your eyes as they are for your heart. Research suggests that consuming omega-3 fatty acids in foods or as a supplement may alleviate dry eye disease, when the eye doesn’t make enough tears to lubricate it, Andreoli says. That leads to symptoms like burning, stinging and a gritty sensation. Some studies also show that people who get higher amounts of omega-3s from foods may have a lower risk of developing AMD.
Fatty fish like salmon, mackerel and sardines are top sources of these healthy fats. Plant sources include flaxseed, walnuts and chia seeds, and flaxseed, soybean and canola oils.
Flaxseed oil did the trick for Santa Barbara, California, resident Barry Maher, 66, who started taking it after developing dry eye in his 40s. “The dry eye started getting better almost immediately and soon vanished altogether,” he says. “Since then, virtually the only time I’ve had a problem with dry eye was when I stopped taking it.”
Beth Howard is a North Carolina–based health and lifestyle writer. She has written for dozens of publications, including U.S. News & World Report, The Wall Street Journal, The Washington Post, Prevention, Better Homes & Gardens and Reader’s Digest.
“Diet & Lifestyle for Cancer Prevention and Survivorship – Evidence over Opinion”
By Karen Collins
Karen Collins, MS, RDN, CDN, FAND is AICR’s Nutrition Advisor. Karen is a speaker, writer and consultant who specializes in helping people make sense of nutrition news. You can follow her on Instagram @KarenCollinsNutrition and Facebook @KarenCollinsNutrition.
Key Takeaways
A recent well-attended webinar for dietitians covered lots of information about nutrition and cancer.
This blog covers the questions from dietitians that we didn’t have time to answer, or that came to our inbox after the presentation.
Read on to learn more about cancer and the relationship to sugar, artificial sweeteners, vitamin D, dairy, supplements and more.
The role of diet in reducing cancer risk and supporting cancer survivorship is complex. Dietitians recognize the importance of AICR resources to pull together the best evidence about the most effective strategies. However, some of the advice can benefit from additional clarification.
Along with Nigel Brockton, PhD, AICR’s Vice President of Research, I presented a webinar for dietitians called “Diet & Lifestyle for Cancer Prevention and Survivorship – Evidence over Opinion” hosted by Oldways Preservation Trust. We answered as many questions as we could, and this blog covers the additional questions that were submitted. Here are responses to the most-asked questions we received
Sugar and Cancer
Does sugar “feed” cancer? Could high sugar consumption affect pathways that promote cancer development?
Research does not show a direct link between consumption of added sugars and cancer risk or survival.
Obesity is the key factor in studies that show Increased cancer risk associated with diets high in added sugars. When studies show a link statistically adjusted for body mass index (BMI), the association generally disappears.
Frequent consumption of sugar-sweetened beverages promotes weight gain and increases the risk of overweight and obesity. Excess body fat and weight gain increase the risk of at least 12 different types of cancer.
Increased levels of markers of inflammation and circulating insulin can occur with high consumption of sugar-sweetened beverages or added sugars, according to limited evidence from controlled trials. Some people may be especially sensitive to these influences. Although this could lay groundwork for cancer to develop, high consumption of added sugars can also be a marker for a diet that’s low in foods that promote health and reduce cancer risk.
Don’t fear fruit. AICR Recommendations advise including fruit as part of a plant-focused diet. As a valuable source of dietary fiber, antioxidant nutrients and protective phytocompounds, it’s no surprise that research shows potential benefits for reducing cancer risk. Check AICR’s Food Facts library to learn more.
Does the Recommendation to limit sugar-sweetened drinks refer only to soft drinks, or does it include all drinks with added sugar?
Studies that link consumption of sugar-sweetened beverages with weight gain and obesity ask study participants about drinks concentrated in added sugars.
Beverages account for more than half of added sugar consumption for a typical U.S. adult, and drinks concentrated in added sugars are by far the top sources. So strong evidence supports finding ways to reduce high consumption of all sugar-sweetened beverages.
Soft drinks (called soda or pop in various regions) are the number one—but not the only—type of sugar-sweetened beverage. Fruity drinks, energy drinks and sports drinks count, too. So do sweetened teas and coffee beverages flavored with many pumps of syrup. A 12-ounce sweetened coffee drink contains six to 10 teaspoons of sugar.
Coffee or tea sweetened with just a teaspoon of sugar is different than a sugar-sweetened beverage with 10 or more teaspoons of sugar. One teaspoon is a reasonable amount of sugar to have in a beverage a few times a day in an overall diet that limits sweet treats.
Does AICR recommend non-nutritive sweeteners?
AICR Recommendations encourage drinking mostly water and unsweetened drinks and limiting processed foods high in fat, starches or sugars.
Moderate consumption of beverages sweetened with low- and no-calorie sweeteners is not linked with increased cancer risk. Confusion often stems from headlines that don’t differentiate between reports that identify a sweetener as something with the potential to increase cancer risk from reports that likely amounts consumed actually pose cancer risk. As discussed in this blog about aspartame, amounts matter, and people are extremely unlikely to exceed margins of safety.
Decisions about low- and no-calorie sweeteners should be based on whether they help each individual maintain a healthy weight or manage other health conditions. Observational studies in which these sweeteners are associated with greater incidence of obesity, metabolic syndrome and type 2 diabetes can reflect “reverse causation.” People at risk are more likely to choose such products. Controlled intervention trials show that for people who often drink sugar-sweetened beverages, replacing them with drinks using other sweeteners may produce a small weight loss and may be helpful for people with or at risk for type 2 diabetes, at least for moderate-term use.
More research is needed to clarify long-term risks and benefits. We need well-conducted studies to better understand how different low- and no-calorie sweeteners affect the gut microbiome and metabolic pathways important for health. Meanwhile, evidence is clear that high consumption of added sugars is harmful to health.
Confusion about Supplements
Why shouldn’t you take nutritional supplements to help prevent cancer?
Contrary to messages you commonly see in the media, human research doesn’t support dietary supplements as an effective strategy to reduce cancer risk.
Misconceptions about cancer risk: Supplements can seem like the solution if you feel that the daily targets for nutrient-rich foods are unrealistic. But studies show the biggest reduction in risk is between those who eat very low amounts of recommended foods and those who eat moderate amounts.
False perception of “insurance”: Getting nutrients from food sources provides a broad defense against cancer development. You get not just a few specific nutrients, but a wide range of protective phytocompounds, dietary fiber and more.
Misunderstanding of gaps: Dietary supplements can be valuable to fill a specific nutrient gap, helping to avoid or manage some health conditions. There’s no single make-or-break food for reducing cancer risk. Focus first on foods you can enjoy as part of an overall cancer-protective dietary pattern.
During cancer treatment, some people may be unable to consume what they need. Why the emphasis on no supplements?
AICR’s Recommendation is to not rely on supplements for cancer prevention. It’s not a recommendation to avoid supplements altogether. There are specific contexts in which supplements are appropriate, but their use for cancer prevention is not supported by the available evidence.
During cancer treatment or with other health conditions: If people have increased nutrient needs, limited ability to eat enough of the foods they need or trouble absorbing nutrients from foods, supplements can be a valuable tool to meet needs.
Starting with food is a smart strategy. When people have limited food consumption, they may fall short on needed calories, protein, fiber and a range of protective nutrients and plant compounds. Sometimes nutrient gaps can be filled by tweaking food choices. But if they can’t, it’s valuable to use supplements to fill specific gaps.
What about the role of vitamin D?
Vitamin D supports bone health and immune function, helps avoid chronic inflammation and may reduce cancer development and progression. While low blood levels of vitamin D are a concern, more is not always better.
Vitamin D consumption may lower risk of colorectal cancer, according to the AICR Third Expert Report. But evidence was rated as too limited to support a recommendation about it. While laboratory studies show several ways that vitamin D could be protective, observational studies and clinical trials provide mixed evidence.
In breast cancer survivors, inadequate or deficient blood levels of vitamin D may increase risk of poor outcomes. But the AICR CUP Global Report does not show further decrease in risk as blood levels continue to rise.
If blood levels of vitamin D are an indicator of cancer risk, any benefit of supplementation would be individual, depending on body production of the vitamin and consumption from food. Research on vitamin D and cancer is complex. Since we produce vitamin D in response to sun exposure, higher blood levels may reflect more time outdoors in physical activity—part of a lifestyle that’s strongly linked to lower cancer risk. And obesity’s link to increased cancer risk adds more questions. Vitamin D is stored in body fat, and people with obesity tend to have lower blood levels. It’s not clear whether people at increased cancer risk due to obesity would benefit from increased vitamin D consumption.
Clarifying the AICR Recommendations
Does the link between dietary fiber and lower risk of colorectal cancer refer only to fiber naturally occurring in foods? What about foods with added fiber and fiber supplements?
All types and sources of fiber may help lower the risk of colorectal cancer, according to analyses in the AICR Third Expert Report. However, recommended levels of dietary fiber should be achieved in the context of an overall dietary pattern consistent with the Recommendations.
AICR Recommendations call for a dietary pattern that supplies at least 30 grams of dietary fiber per day. That level can be reached by giving whole grains, vegetables, fruits and pulses (dried beans and peas) the largest portion of the plate. This dietary pattern supplies dietary fiber, antioxidant nutrients and protective plant compounds that protect against cancer.
Human studies of isolated fiber demonstrate benefits for a more diverse gut microbiome or slower rise in blood sugar after eating, which could help reduce unhealthy elevations in insulin levels. These isolated fibers could be added to foods or consumed as supplements.
Foods with added fiber or fiber supplements should not be seen as an equal replacement for foods in a healthy dietary pattern, but they can be incorporated within a healthy diet to meet individual needs. But don’t let a “health halo” from high fiber content overshadow concerns about high calories, added sugars or unhealthy fats.
What about dairy and cancer risk? Does dairy have inflammatory effects and increase breast cancer risk?
Despite claims you may hear about dairy products acting through hormones or growth factors to increase cancer risk, overall research does not support claims that even moderate dairy consumption increases breast cancer risk. People may have legitimate reasons to avoid dairy, but research does not support doing so for cancer prevention.
Overall human research does not link dairy with increased risk of breast cancer. If anything, the AICR/WCRF Third Expert Report identifies limited evidence that diets high in calcium may be associated with reduced risk of pre- and post-menopausal breast cancer. Another analysis pooling results of studies following over a million women found adult dairy consumption was not associated with any increase in ER+ or ER- breast cancer.
Laboratory studies need to be interpreted with caution. For example, certain growth factors can trigger signaling pathways that enhance breast cancer cell growth. But normal blood levels vary widely, and small increases related to dairy or other protein consumption are not necessarily clinically meaningful. Likewise, human intervention trials show no effect, or sometimes a small decrease, in biomarkers of inflammation with consumption of dairy products.
Among breast cancer survivors, dairy product consumption shows no association with all-cause mortality or breast cancer mortality, according to the AICR/WCRF CUP Global Report.
Do AICR Recommendations apply to reducing risk of blood cancers as well as for solid tumors, like breast, colorectal and lung cancers?
It’s not clear how much the AICR Cancer Prevention Recommendations can help reduce risk of cancers such as leukemia and lymphoma. In large population studies, as people’s lifestyle habits align more closely with the Recommendations, their overall cancer risk decreases.
Some biologic mechanisms driving cancer development seem to be similar across types. Following the AICR Recommendations can support antioxidant defenses, reduce chronic inflammation and avoid elevated insulin levels.
Causes of hematologic cancers such as leukemia, lymphoma and myeloma are not well understood. Studies don’t provide a consistent answer on the role of lifestyle factors such as diet, alcohol and physical activity.
Emerging research suggests that obesity may increase risk of blood cancers. The AICR Recommendations provide strategies that support reaching and maintaining a healthy weight.
With over 1,000 webinar attendees and countless more viewing the recording, it’s clear that today’s abundance of research and conflicting stories based on individual studies make it challenging to keep up.
AICR Impact
The American Institute for Cancer Research helps the public understand the relationship between lifestyle, nutrition and cancer risk. We work to prevent cancer through innovative research, community programs and impactful public health initiatives.
Readers Digest Report
15 Little Etiquette Rules You Should Always Practice
Updated: Feb. 22, 2024
Proper etiquette in the 21st century
Etiquette isn’t about old-fashioned politeness or outdated rules about opening doors and folding napkins (and it’s not always common sense). At its core, good etiquette is the oil that keeps society running smoothly. “What we call ‘good manners’ are really a list of agreed-upon social rules that let everyone know what to expect when interacting with others,” says Valerie Sokolosky, an etiquette expert and the author of Do It Right!, a comprehensive guide to modern etiquette. “Knowing these ground rules of good manners isn’t just about being polite—it’s about how to be kind and gracious in every situation.”
There are many different types of social situations, each with its own unique set of etiquette rules and social skills, like tipping etiquette, wedding etiquette, spa etiquette or just sending food back at a restaurant without being rude. Of course, you probably do the “right” things naturally a lot of the time, but there’s also a good chance you’re accidentally making some serious etiquette mistakes, too. In addition to Sokolosky, we spoke to two other top etiquette experts to get tips and advice on what you should be paying attention to—and what you can let slide—when it comes to modern manners.
What is the golden rule of etiquette?
It really boils down to this: Etiquette is about people, not policies. “Good manners are all about helping people, including yourself, feel comfortable no matter the situation,” explains etiquette expert Lisa Grotts, founder of the Golden Rules Gal. “Instead of enforcing arbitrary ‘old-school’ rules or what is ‘right’ and ‘wrong,’ etiquette is about following guidelines that lead to greater respect, cooperation and understanding.”
If that sounds a little confusing, don’t worry. We’re here to guide you through it all with expert advice so you know what to do in every situation.
1. Wait to eat until everyone is seated and served
Whether you’re dining at home or in a restaurant, proper table etiquette still dictates that you wait to begin eating the meal until everyone is served and the host begins to eat, says etiquette coach Maryanne Parker, founder of Manor of Manners. If your group is larger than eight people, it’s fine to wait until most of the others near you are served. If the meal is served buffet style, you can eat when you return to your table.
2. Put your napkin next to your plate, not on it
When you learned table manners, were you taught that the way to show your server you’re finished with your meal is to place your napkin over your plate? This is false, not to mention messy, says Sokolosky. “Think of all the things on your plate that are now on the napkin and will get on whomever picks it up, or that will stain [the napkin],” she says. “Instead, gently fold your napkin and place it next to your plate on the table.”
3. Shield your lemon when squeezing
This is one tip that’s been around since the Victorian era! Nobody liked a shot of lemon to the eye then, and no one likes it now. Spare your dining companions by using your hand to shield your lemon as you squeeze it into your drink. “It’s these little things that show you are thinking
of their comfort,” Sokolosky says.
4. Pass food to the right
In general, pass food and condiments counterclockwise, or to the person on your right. “This keeps everything moving smoothly and ensures everyone gets every dish,” Sokolosky says, adding that you should avoid reaching across the table or across other diners to get what you want. Instead, ask politely for it to be passed to you. When you’re dining out, you should also forgo these polite habits restaurant staffers dislike.
5. Learn how to eat shellfish like a pro
Most folks are pretty comfortable with knowing how to eat a salad or cut a steak, but bring out a platter of crawfish or oysters and suddenly it gets very confusing—and maybe messy too! Learn how to eat “tricky” foods—including shellfish, lobster, mussels, soup dumplings and sushi—before going to a restaurant that serves them. If you’re dining with people you particularly want to impress, consider practicing a couple of times so you’ll feel confident.
6. Don’t scarf down your food
Gulping your food isn’t just impolite, it’s bad for your health—causing bloating, heartburn and nausea. Learn how to eat slower, to help you and everyone you’re eating with have a better dining experience.
7. Tip 20%
Tipping etiquette is one of the most confusing areas of etiquette--likely because it’s constantly changing. For instance, you may have been taught that you should tip 10% for poor service, 15% for good service and 20% or more for work that goes above and beyond. But in the last few years, prices for nearly every service have gone up, and so has the expected tip. “The proper tip these days is 20%, minimum, for pretty much any service, including restaurant servers, hairstylists, nail techs and massage therapists,” says Parker.
If you’re upset about tipflation, don’t take it out on workers, who count on tips to make the majority of their wages. “Remember, frugal and cheap are two different things,” she says.
8. Introduce the person of higher status first
Making proper introductions is important, especially in business settings, but it can be tricky. The proper way to do it, says Sokolosky, is to introduce the person who is older or of higher status first. For example, “Mrs. CEO, I’d like you to meet the mail guy, Ron.” In social situations, you should also add a little tidbit of relevant information, she says. For example, “Jill, I’d like you to meet Bob—we met in college in North Carolina, where we were studying business. Bob, Jill is a business manager at Widgets Corporation.” You can also try one of these interesting conversation starters to keep the chitchat flowing.
9. Don’t add your boss on social media
Some companies boast that they are “one big family,” but while that’s a lovely sentiment, you should not treat management and co-workers like close friends, says Parker. This is especially true if you’re considering adding your boss on Facebook or other social media platforms. “Keep your personal life personal,” Parker says. If you have a public profile, you may want to consider making it private, depending on the field you work in, she adds. “There are too many examples of people working in teaching, nursing and government jobs getting fired for what they post on social media.”
10. Master business communication
The etiquette for how to speak in business settings can be tricky and vary depending on the setting and your career field, but becoming adept at it can be the difference between getting ahead … or not. The right business etiquette is to be polite, not go overboard with the technical lingo (but use it when appropriate), and always lead with a positive remark, says Sokolosky. Then you’ll always know what to say in an interview.
11. Don’t send one-word emails
Replying to a group email with “Got it!” or “Thanks!” is both irritating and inefficient—not to mention poor email etiquette. It’s also a way to make sure your emails get ignored in the future, says Grotts. On the flip side, don’t “reply all” to a group email if your comment is for only one person. The rest of the group doesn’t want to get pulled into your side conversation.
12. Write complete sentences for email, but not texts
Texting has made communicating very casual, and it’s fine to ignore strict grammar rules. Texts are supposed to be short and can use GIFs or pictures, punctuation is often omitted and emojis fill in a lot of communication blanks. Emails, on the other hand, are still a bit more formal and generally contain more text. This means you should write in complete sentences with good grammar, spelling and punctuation, says Parker. It’s also a good idea to skip emojis, since they don’t always come through properly in email.
13. Don’t post pictures of other people on social media without asking first
Got a great group shot at dinner and want to share the fun? Wait. “Don’t post pictures of other people or their children, nor tag them, anywhere online without their permission,” says Grotts. What you think is fun, others may see as embarrassing, or perhaps they just prefer privacy, and respecting their feelings is the very definition of etiquette. The other cardinal rule of social media is to never say anything online that you wouldn’t say in person, she adds.
14. Avoid voicemails, or make them brief
Voicemail is a casualty of smartphones. In fact, most people don’t check their voicemails at all, so it’s not uncommon for inboxes to be constantly full and unusable. Even businesses are moving away from voicemail systems. This is due to the ease and simplicity of texting, says Parker. Why listen to a 30-second rambling voicemail when you can read a text in five seconds and glean the same information?
So instead of leaving a voicemail, just text the person. Wondering how to be polite if that’s not an option? Consider sending an email, or if you must leave a voicemail, be brief and concise, she advises.
15. Don’t say yes when you mean no
A common etiquette mistake people make is not being honest and instead saying “yes” or “maybe” when what they really mean is “no,” says Grotts. “People feel like the ‘nice’ thing to do is to say ‘yes,’ but then end up feeling overwhelmed or overcommitted,” she says, adding that this can lead to rude behaviors like backing out at the last minute. “It’s good manners to say ‘no’ when you can’t do something. People may be disappointed, but they will understand.” The trick is to learn how to say no or decline an invitation without apologizing but in a way that is still polite and respectful, she says.