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Keep a healthy, positive attitude this holiday season

By WTOP Staff

Kait Fortunato

WTOP Wellness Contributor

WASHINGTON — The holiday season is upon us, and while it can be an exciting time,
November and December can also be very stressful — especially when it comes to the
food.

Here’s how you can alleviate some worries about food and learn to rebel against
traditional, restrictive diet advice. Remember: Don’t let food get in the way of what
really matters.

Make sure to eat well throughout the day. Do not skip meals in preparation for
the holiday dinner. Make sure to fuel throughout the day, just as you normally would.
Skipping meals will only cause you to potentially overeat and to eat too quickly,
meaning you will not maximize your enjoyment of the meal.

Survey all the food items and pick your favorites. Most likely, there will be a
lot of food on your holiday spread, but just because something is available, that doesn’t
mean you need to eat it. Take a look at everything offered and pick your favorites.

Make plates and be mindful of portions. This is especially true of any
appetizers served prior to dinner. Try not to just grab handfuls of things to eat while
standing up. Make a plate and sit down to enjoy it.

Check in with yourself; bring something special that only you will know about. Make sure to take moments to check in with yourself during the day. How are you
feeling? Are you hungry? Write a positive quote on an index card and keep it with you
during dinner to look at if you’re feeling overwhelmed. Another good idea is to wear a
shiny bracelet that can serve as a reminder to check in with yourself when you see it.

Give yourself permission to enjoy real foods and desserts. Stop Googling recipes
for sugar-free pumpkin pie and low-fat stuffing. Savor the real foods in the right
portions.

Focus on other Thanksgiving traditions besides just the food. What non-food
related traditions can you start with your family this year? Remember to be thankful to
yourself for all you have accomplished.

Keep table talk positive. Prepare some conversation topics ahead of time, should
the conversation turn to statements about weight or overeating. Try to direct the
conversation to something more positive.

Remember, it’s just one day. It is unrealistic to think you may never overeat
or overindulge in a meal again, but that does not mean that one meal will make or break
your overall goals and values. Put things into perspective and think about what truly
matters.

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 and WTOP on Facebook.

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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