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Tips from a dietitian: How to have a fearless Halloween

By WTOP Staff

Kait Fortunato, special to wtop.com

WASHINGTON – As a dietitian, I hear a common fear start to emerge from my clients this time of year.

That fear is that the holidays, beginning with Halloween, will throw them off track and potentially ruin everything they’ve worked for.

While it is good to be thinking about obstacles, these fears should not add any additional stress to daily life, nor should they be an excuse to overindulge without any concern for balanced meals, self-care and moderation with treats.

There are ways you can embrace and enjoy this time of year — and have a fearless Halloween. The next time you begin to fret, remember these tips:

  1. Halloween is just one day: Halloween is not a month-long event that leads up to the holiday, nor should it carry on the weeks following the fun day, despite all the discounted candy.

    Try not to keep candy in the house the entire month leading up to this day, as it can be very tempting to have it on hand.

    Also keep in mind that you should be enjoying treats on a regular basis. If you have been cutting these fun foods out or restricting your intake, Halloween can be an excuse to overdo it.

  2. Pick out your favorite candy following trick or treating: If you have children who like to go trick-or-treating, or are bringing home treats from school, take time for the whole family to pick out a few pieces you enjoy the most. Don’t eat whatever comes into the house.

    There is no need to cut out all the candy, but rather just enjoy your favorites on your own terms. You can donate the rest of the candy or save it for the next party or school event to share with everyone.

  3. Have a fall-themed Halloween dinner: Before you go trick-or-treating, have a nice satisfying dinner so you and your children are not tempted to snack on candy as you go door-to-door.

    Impulsively eating treats as you get them is not as enjoyable as coming out, picking out your favorites and savoring each bite.

    Having a fun dinner before you go not only makes the whole day more enjoyable, but you will not be as hungry on your trick-or-treating journeys and will be less tempted to eat snacks.

  4. Enjoy other fall-related events: Remember that trick-or-treating and candy is just one fun part of the Halloween — and holiday — season. To really enjoy all aspects of this time, focus on other fun events your family can enjoy.

    Spoonful.com has plenty of ideas for activities when it comes to pumpkin carving, apple picking and Halloween crafts.

Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates and serves on the board for the DC Metro Area Dietetic Association. Kait focuses on individualizing her recommendations to have each client see results and live a healthier, more productive life, and she works to help people enjoy food and eat the foods they love. Kait lives in the D.C. area and loves trying new restaurants and activities around the city. Visit Kait’s blog, Rebel Dietitian, and tweet her @Rebel_Dietitian for recipes, nutrition tips and activities in the Washington area.

Follow @WTOP and @WTOPliving on Twitter.

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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