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5 Healthy Hacks for Hosting a Healthy Summer Soiree

By U.S. News & World Report

Hello, summer holidays! ‘Tis the season for extended weekends, poolside drinks, grilled hors d’oeuvres and relaxed vibes. Now is the perfect time to keep your diet as light as your mood — and that doesn’t mean sacrificing fun.

[See: 9 Ways to Actually Make Eating Well Fun This Summer.]

If you throw a party this weekend, experiment with brightly-hued entrees and side dishes. Fruits and vegetables bring color into any room, and ensure your guests have the chance to sample antioxidant-packed, plant-based dishes. Here are five ways to get started:

1. Let bright foods take center stage.

Make fruit and veggie kebabs, carrots and hummus, and other plant-based dishes like jicama salads your party decor. The pigments in plants bring color to concrete pool decks, patios and dinner tables.

DIY: Try threading grapes, strawberries, honeydew, kiwi, watermelon and cantaloupe chunks onto bamboo skewers. Serve these nutrition rainbow kebabs on a platter, pack them in a cooler or put them into a serving vase, which doubles as an edible bouquet.

[See: 11 Wonderful Ways to Use Watermelon.]

2. Go green.

Those beautiful kale salads you see on Instagram and salad stands have one thing in common: texture. A tough exterior protects the plants’ cellular structure, as well as yours, and looks great in photos. It’s no surprise that a few extra servings of leafy greens each day slashes diabetes risk and preserves cognitive function. When it comes to nutrient rankings, greens take first place every time.

DIY: A three-ingredient kale salad could include bite-size dinosaur or lacinato greens, sliced beets and shredded carrots. You can make a sweet dressing at home by combining 2 cups of your favorite fruit (like fresh or frozen raspberries), 2 tablespoons of Dijon mustard or tahini, 1 or 2 tablespoons of balsamic vinegar, 1 or 2 tablespoons of fresh maple syrup and a tablespoon of a fresh herb like thyme or rosemary. Mix well and massage the dressing into the kale leaves, or drizzle it on top of this fiber-packed dish. Serve in tiny tasting cups or in a large salad bowl, depending on your guests’ taste preferences and the occasion.

[See: 10 Picnic Foods That Won’t Spoil in Warm Weather.]

3. Pass plated hors d’oeuvres.

Garlic mushrooms are a great dish to make this time of year. By heating mushrooms on the stove or on the grill, you can provide guests with edible fungi that deliver a hearty mouthfeel, chewy texture and vitamins that may be underconsumed. Mushrooms exposed to sunlight contain vitamin D (although they are not considered a reliable source of the sunshine vitamin). They are a good source of iron, protein, potassium and selenium, a mineral that may help shield our cells from carcinogens and harmful intruders.

DIY: Season mushrooms with garlic, paprika and red pepper for a low-calorie plated dish. You can do this over a large skillet on the stove or on the grill, which is one cooking method that helps these fungi retain antioxidants. Coat or boil the mushrooms with low-sodium vegetable broth and adorn with parsley. The parsley adds color and a nutrient splash, making it a staple you’ll want to keep around all year. Ten sprigs of parsley, for example, contain 200 percent of the recommended daily intake of vitamin K, a nutrient that breaks up blood clots and reduces the hardening of the arteries.

4. Make it easy to sample dishes.

Encourage family and friends to try something new. By slicing up small bites of those new beet burgers you want to make, you will make it easy for guests to grab a second serving (or politely pass). The same rules apply to parenting. In my experience, the appeal of simple taste tests to encourage children to try something new works almost every time … eventually!

DIY: Divide your typical veggie burgers into four bites each and serve them atop a bed of leafy greens, sandwiched between two miniature buns or solo with a sampling spoon. Include recipe cards in take-home bags with party favors (like organic dried fruits, herbs and unsalted nuts) to let your family and friends recreate their favorite versions at home.

5. Create a fruity mocktail.

If preparing a full spread is too much, you can still serve fresh fruit and water. This colorful combination creates a spa-like, beachy feel. Buy a large pitcher and insert sliced fruit into the filter. Or, you can slice fresh fruit and pair it with ice cubes, cold water and elegant glasses. Striped straws are optional. This is a great way to stay hydrated during the warm-weather months and promotes water as a delectable treat. Natural fruit-based beverages replace the extra sugar, calories and preservatives abundant in alcoholic mixes and artificial drinks.

[See: 11 Wonderful Ways to Use Watermelon.]

DIY: In addition to using lemons, limes, strawberries and cucumbers, try adding mint and your favorite herbs to these healthful mocktail mixes. Peppermint is a natural appetite suppressant, which helps ease the transition from lunch to dinner. This can maximize your time at holiday parties, social mixers or just savoring the long days of summer.

More from U.S. News

8 Unusual Grilling Ideas, from Chickpeas to Grilled Lemonade

Your Healthy (But Still Tasty) Cookout Menu

8 Ways to Stay Hydrated This Summer Without Drinking Water

5 Healthy Hacks for Hosting a Healthy Summer Soiree 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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