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How to Stop the Summer Sabotage

By U.S. News & World Report

You spent all spring gearing up for summer, swearing to be bathing suit-ready. And you were! And then Memorial Day hit and it’s been downhill ever since. Sound familiar? We could all come up with a ton of excuses for being off the healthy eating path, but that won’t get us anywhere. Instead, we need to stop the summer sabotage now. Here’s how:

1. Smarten up about salads.

Salads are popular this time of year, but just because the base is green doesn’t always make it the best choice. Portion sizes definitely count, and too much added cheese and avocado (even though both are yummy) can add too many extra calories. Sure, grilled chicken makes for a great protein choice, but if it’s close to the size of an actual chicken, that’s another story. And those creamy salad dressings? They just add insult to injury. When creating your salad, keep your portion sizes in check, ask for the salad dressing on the side and don’t be afraid of leftovers.

2. Count your cocktails.

When daylight is longer, it isn’t surprising that we go out more at night and enjoy more after-work happy hours. But most people aren’t happy if they’re drinking themselves into a larger pants size. If your social life is busy, try including a fitness class before the drinks and dinner. If there isn’t time to do both, consider making a commitment to yourself to drink only on the weekends. And make sure your cocktails are not the fancy, sweetened kinds — the simpler the drink, the better.

3. Reconsider your coffee choice.

Who doesn’t love a large iced coffee in the heat of the summer? But if your cup of joe is more like a dessert than a drink, you’ve got a problem. Venti cups filled with whipped cream and syrup might be OK every once in a while, but you’re setting yourself up for disaster if you down them on a daily basis. Stick to small or medium drink sans the syrup and cream. If you can’t take your coffee without all the added sugar and fat, it might be time to change your morning routine.

4. Be picky at barbecues.

You’ve heard it here before: There are many barbecues throughout the summer — not only one. Your next cookout won’t mark the only hot dog you ever eat or slice of pie to touch your lips. If you don’t want to gain weight over the summer, you must pick and choose at barbecues. If you want the burger, pass on the hot dog. If pie is calling your name, say no to potato salad. If you are hosting the barbecue, don’t forget that veggies and fruits are equally delicious this time of year — and your guests will enjoy them as well.

5. Find willpower at weddings.

Summer wedding season is here. If you’re lucky enough to only attend one (that’s right — I’m not a big fan of summer weddings), then this is a moot point. But, if you’re jetting to a wedding nearly every weekend, you know that calorie-laden foods are reception staples. Just like at barbecues, you’ll probably attend many weddings in your lifetime. If you want to keep your weight in check, pass on many of the hors d’oeuvres, including pigs in a blanket or anything fried. Spend the cocktail hour catching up with friends and family — without food in your mouth — and the dinner portion tearing up the dance floor. The more you dance, the more room you’ll make for a sliver of wedding cake.

6. Better your beach day.

Just because you’re spending your day like a beach bum doesn’t mean you have to be lazy about your food choices. Go to the beach prepared. Pack healthy snacks, such as almonds, fresh fruit, raw veggies and hummus. If you are there all day, pack a lunch, too. A turkey sandwich on whole wheat bread with lettuce and tomato is easy to make and will stay fresh in a cooler for hours. And as much as ice cream might be calling your name, don’t answer. If you do, keep it to a single scoop once — not every day — during your trip.

7. Tune up your travel.

Traveling doesn’t need to be synonymous with overeating. Sure, you want to enjoy your meals away, but every meal doesn’t need to be an eating extravaganza. If staying with family or friends, try to stick to somewhat of your usual behaviors. If they don’t have a lot of your healthy food choices in their home, either bring some with you or go food shopping when you arrive. Try to make tactful suggestions on lunch and dinner options, especially if you’re cooking at home. If your hosts are set in their ways and healthy eating is impossible, bite the bullet and eat what is available. But at least keep your portions in check so you’re not committing two dieting sins.

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How to Stop the Summer Sabotage originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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