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How to Snack Like the Original Skinnygirl, Bethenny Frankel

By WTOP Staff

We Americans snack a lot. According to “What We Eat in America,” Americans get close to one quarter of their total daily calories from snacks.

A recent study published in the Journal of the Academy of Nutrition and Dietetics, based on 40 years of national survey data, also showed that people, especially women, are deriving more and more of their daily calories from snacks eaten in-between meals (especially lunch and dinner) or instead of meals.

Although snacks no doubt can fit into a healthy and balanced diet, sometimes it’s hard to know what to choose to taper hunger or satisfy a craving — especially when you’re overworked, stressed, running around or traveling. And if you choose mostly high-calorie snack foods that provide little protein and fiber and too much added sugar, you might very well over-consume calories — and not quality ones.

[Read: Healthy Snacks for When You Feel Hangry .]

That’s why I really like the idea of a new campaign called the Skinnygirl Snack Swap. I learned about the campaign (and took my first spin class ever) at a recent Skinnygirl/Flywheel event in New York City. Created by natural foods chef, reality TV star, successful businesswoman and best-selling author (and mother of one) Bethenny Frankel, the Skinnygirl Snack Swap is one way — and a fun way — to take the guesswork out of choosing a snack. Designed to help you snack smarter and more deliciously without nutritionally derailing your diet, it can be a particularly useful tool to end what Frankel calls “shotgun snacking” — grabbing the first snack you see (like from a vending machine) — and empower women to “treat themselves healthfully.”

What I like most about the Snack Swap is that after it asks you to describe your favorite snack, it recommends a few healthful alternatives. For example, I love chocolatey snacks — especially peanut butter cups. As alternatives, the Snack Swap recommends three lower-calorie, higher-fiber, but still delicious options; two with recipes that are nutritionist-approved, and one for the Skinnygirl Chocolate Peanut Butter with Sea Salt Tasty Nutrition Bar. (On my way home after my interview with Bethenny and Flywheel class, I ate one and thought it was delicious.)

[Read: How to Lose 50 Pounds Without Really Trying .]

According to Frankel, food shouldn’t be viewed as a BFF or an enemy. And while she doesn’t encourage going to extremes — which only sets you up for failure — she recommends “spoiling your appetite” by being armed and ready with healthy snacks for just those times hunger strikes. “It’s so important for women to keep healthy snacks in their purse. Because even if they’re not hungry when they pack it, they will become hungry at some point during the day. This way they’ll be prepared,” Frankel said.

When asked about her favorite go-to snacks, Frankel loves the taste and convenience of the Skinnygirl Tasty Nutrition Bars. Available at Target stores, as well as online, they come in flavors such as Banana Oatmeal Dark Chocolate, Dark Chocolate Multigrain Pretzel and Chocolate Peanut Butter with Sea Salt (after our interview, I ate one of these and loved it). Each provides no more than 170 calories, and packs in 6 to 7 grams of protein and 5 grams of fiber — a combination that we dietitians know is a dynamic duo that keeps you full and satisfied. A closer look at the ingredients list reveals the bars have 7, 8 and 11 grams of mostly added sugar. But according to registered dietitian Meghan Flynn, who works with the brand, “The sugar content is still a lot less than some other chocolate-based nutrition snack bars, plus the bars don’t contain artificial sweeteners or sugar alcohols.” They do, however, contain some palm kernel oil (a saturated fat that has been shown to act as trans fat, which we need to limit) — something to think about if you’re trying to limit such ingredients in your diet.

[Read: 5 Ways to Prepare for a Healthier Back-to-School .]

Some of Frankel’s other top snack picks — many that I often recommend — include steamed edamame with a sprinkle of sea salt; whole-grain crackers with a light cheese spread; almond or peanut butter spread on apple slices; nuts (such as almonds and cashews); a hard cooked egg; and frozen Greek yogurt with berries.

Although Frankel is a big fan of snacking, she also recommends not being a slave to the idea. “Free yourself from snack tyranny by giving yourself permission to skip that mid-morning, afternoon or evening snack. If you aren’t hungry, you don’t need it,” she says. And I couldn’t agree more!

What are your favorite go-to snacks?

[Read: Healthy Kid-Friendly Snacks: Home Edition .]

More from U.S. News

Healthy Snacks for When You Feel Hangry

6 Healthy Foods Worth Splurging On

5 Extreme Diets You Shouldn’t Try

How to Snack Like the Original Skinnygirl, Bethenny Frankel 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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