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How To Build a Healthy Ice Pop

By U.S. News & World Report

Who doesn’t love a cold ice pop during the summer heat? Most store-bought brands, however, are loaded with added sugar, additives, preservatives and even sugar alcohols. Luckily, you can easily make your own with wholesome, delicious ingredients. One of my favorite summer activities is experimenting with different recipes for outdoor barbecues or as an activity with my kids. Here are the basic steps to take to build a healthy ice pop:

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

1. Gather the tools.

You’ll need to a few essential tools before getting started, including ice pop molds or freezer-friendly mini cups with wooden craft sticks, a blender and — if you’re blending fresh berries or other fruit with seeds — a fine mesh sleeve.

2. Consider the combinations.

Ice pops can include so much more than just fruit. Think outside the box by considering ingredients like avocado, tomatoes, herbs, Greek yogurt, kefir, milk and alternative milks like almond or coconut milk. Here are a few of my favorite flavor combinations:

— Mango and pineapple — Strawberries and milk
— Raspberries and lemon juice
— Blackberries and 100-percent orange juice
— Lemon juice and mint
— Coconut milk and lime juice
— Kiwi and strawberries
— Pineapple and coconut milk

If you want a higher protein pop, add Greek yogurt, kefir, Skyr yogurt or milk. Nut butters like peanut, almond and sunflower can also do the trick. For a little healthy fat, avocado or coconut work beautifully.

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

3. Sweeten naturally.

From a nutrition standpoint, you want to control the amount of added sugar in your ice pops. You can do that while still keeping them sweet by blending whole fruit. If it has seeds (like in blackberries or strawberries), use the fine mesh sleeve to strain the liquid before placing it in the mold. If the fruit is sweet enough, you won’t need to add any additional sweetener.

You can also use fruit or vegetable juice to sweeten. If you do, make sure to use 100-percent fruit juice by checking the label. The last resort — to be taken only after tasting the blended pop to see if it really needs to be sweeter — is to add a touch of natural sugar. Aim for about 1 teaspoon of sweetener per pop and choose sweeteners like 100-percent maple syrup, agave or honey. I prefer using dates in lieu of a sweetener, but don’t add more than one per pop.

4. Be inconsistent.

Have some fun with the consistency of the ice pops. If you like a smooth pop, blend and pour your ingredients directly into the molds. You can also opt to make your pops with chunks of fruit, chopped herbs or coconut flakes for an interesting eating experience. If you’re looking for adult pops, top your mold with 1 tablespoon of your favorite alcohol like vodka, tequila or rum. Don’t overdo it, though; too much alcohol can affect the consistency of the ice pop since alcohol remains a liquid when frozen.

5. Get inspired.

When it comes to ice pops, besides watching added sugar, there are no limitations on what you can create. Play with the flavors and healthy ingredients you love until you get the right one for your palate. Here are five healthy recipes for you to try:

Watermelon Pomegranate Pops
Using two ingredients, you’ll get these gorgeous-hued pops that each contain 15-percent of the recommended amount of vitamin C. (Recipe from Liz Weiss, a registered dietitian at Liz’s Healthy Table.)

One-Ingredient Grape Popsicles
Use your favorite black, red or green grapes and toss them in the blender. It’s that easy to make a healthy pop. (Recipe from Lindsey Janeiro, a registered dietitian at Nutrition to Fit.)

Pineapple Coconut Ice Pops
Besides being delicious, these pops pack a powerful nutrition punch. Thanks to the coconut, each pop is an excellent source of fiber and antioxidant vitamins C and E. They also contain a small amount of minerals including iron, selenium, calcium, magnesium and phosphorous. (Recipe from Tracee Yablon Brenner, a registered dietitian at Triad to Wellness.)

Mango Chile Limon Paletas
These mango-licious pops are combined with chile powder for a nice kick. In this recipe, a touch of honey is used to help balance the chile flavor. Both the chile and mango also provide a boatload of vitamins, minerals and phytonutrients. (Recipe from Christy Wilson, a registered dietitian at Christy Wilson Nutrition.)

[See: These Healthy Seasonings Are Tasty Substitutes for Sugar and Salt.]

Strawberry-Kiwi Popsicles
To make these pops, you first blend the strawberries and then add chunks of kiwi to get a variation in mouthfeel. You’ll also get a healthy dose of vitamin C in every bite. (Recipe from Brittany Poulson, a registered dietitian of Your Choice Nutrition.)

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How To Build a Healthy Ice Pop 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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