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How Not to Totally Fall Off the Health Wagon on Summer Vacation

By U.S. News & World Report

Welcome to vacation season — that time when all of those months of healthy eating and exercising to get into swimsuit shape finally pay off. But it can only take a week to fall off the health wagon and erase some of those hard-earned efforts. While you will want to enjoy and eat what you want (it is vacation, after all), here are some tips that allow you to do that without blowing your health goals:

1. Get away.

If you’re still debating whether or not to take a trip this summer, do it: Research shows that hanging out with your favorite pals, having a good laugh and sharing quality bonding time is just as effective — if not better than — exercise for reducing stress. That’s important if you’re working to melt away or stave off stubborn belly fat, which is linked to the stress-related hormone cortisol. So hanging out with you friends is a win for your social life, happiness — and waistline.

[See: 11 Simple, Proven Ways to Optimize Mental Health.]

2. Be Prepared.

While vacation is for giving your mind and body a break from all the rules and regimens of everyday life, totally ignoring your health will only add stress to your life when you return home. Make it easy to make at least one meal or snack a day healthy by packing some staples such as individual packets of unsweetened rolled oats or some plant-based protein to add to your morning smoothie. After all, swimsuits don’t take up that much space. If you’d rather bring a fourth pair of flip-flops than food, try carrying on. Even if you just pack a healthy snack or meal for the plane, train or car ride to your destination, it’s a step in the right direction, and your body will thank you.

3. Move it, move it.

If you’re not one for hitting the hotel gym when you could be on the beach, fret not. Sightseeing, trying new water sports, exploring and even shopping burns calories. The more you’re moving, the more you’re burning. Forgot something in your hotel room? Take the stairs. And don’t forget to dance the night away. An hour of dancing burns nearly 450 calories.

[See: 13 Fun Sports That Burn Calories.]

4. Skip the buffet.

While buffets are synonymous with hotel stays, the cornucopia of food displays can make your eyes bigger than your stomach and cause you to eat more. Even if you think you’re disciplined and choose healthy options and fill a small plate, it’s hard for anyone to resist the temptation (and the apparent cost savings) to go up for seconds. Instead, order a meal off the menu — a strategy that forces you to stick to one plate.

5. Stay hydrated.

Whether you’re basking in the sun, busy with activities or sipping on pina coladas, chances are you’re flirting with dehydration. On an average day, you should be drinking half your body weight in ounces. (So, if you’re 160 pounds, that’s 10 8-ounce glasses.) When you’re in the heat, active, sweating or sipping on cocktails, you need to be drinking even more than that.

[See: 8 Ways to Stay Hydrated This Summer Without Drinking Water.]

6. Chill.

Make time to relax. After all, that is point of vacation, right? De-stressing is essential in regulating cortisol levels, which can wreak havoc on belly fat. Catching up on sleep also helps to regulate your hunger hormones. When you compromise sleep, your body produces more ghrelin (the hormone that triggers hunger) and less leptin (the hormone that tells you to stop eating). Adequate levels of sleep — seven to eight hours — regulate your hunger hormones and can help shed that unwanted, stubborn fat. Happy healthy vacationing!

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How Not to Totally Fall Off the Health Wagon on Summer Vacation 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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