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5 Healthy Hacks for Your Favorite Summer Foods

By U.S. News & World Report

As the temperature soars, so too does your desire to wear tanks and shorts rather than long sleeves and pants. But if the season’s soirees have caught up with your waistline, try these hacks to continue enjoying the foods you crave — while delighting in the calories you save:

1. Strike a burger bargain.

Burgers are staples at summer cookouts, barbecues and baseball games. To make them healthier, start with a smaller patty — instead of a 6- or 8-ounce burger, try making slider-sized varieties that are 3 or 4 ounces. You can also consider making a blend: Combine 1 cup of roasted and finely chopped mushrooms with 1 pound of extra-lean ground beef and hickory balsamic vinegar. You’ll get four patties with one-third less fat, fewer calories and all the flavor. Beef not your thing? Try ground salmon, spinach and feta burgers, or patties made from ground turkey breast, finely grated carrots, onions and thyme.

2. Veg out.

If you find steamed vegetables tasteless and boring, head to your grill. You can buy read-to-grill veggie kebabs at a grocery store or put some foil on your grill and throw on peppers, tomatoes, squash, onions, carrots, broccoli, cauliflower or beets. A little marinade helps the flavors pop. The calorie cost is minimal, while the eye appeal and fill factor are maximal.

[See: 8 Unusual Grilling Ideas, From Chickpeas to Grilled Lemonade.]

3. Set a bowl goal.

Summer means salad — and not necessarily the leafy green type, but potato salad, coleslaw and macaroni or pasta salad with mayo- or oil-based dressings. Yes, they taste great, but they add a calorie wallop to the plate. If you don’t crave lettuce salads, try making a bowl with “noodles” made from zucchinis, beets or thinly sliced carrots and red peppers with pesto. Or, toss black beans, corn and mini red peppers in a chipotle lime dressing. Another healthy summer staple? Sliced grape tomatoes, mozzarella “pearls,” chopped parsley and basil in a balsamic vinegar and lemon olive oil dressing. The result is not overly cheese-laden or oily, but chock-full of flavor.

4. Lighten your libations.

It’s always 5 o’clock somewhere. Even though alcoholic beverages don’t fill you up, they can fill you out. The alcohol itself can be the least caloric component of mixed drinks; it’s the mixers that can rack up calories. So, make a pina colada with coconut milk and pineapple juice instead of coconut cream, or mix the rum with a low-calorie pineapple or coconut beverage. A margarita can be made with a sparkling sugar-free lemon-lime beverage, fresh lime juice and tequila. If vodka is your drink of choice, a flavored vodka mixed with a sparkling water can be refreshing and lower in calories. And remember, keep the alcohol to one shot per drink and limit your servings to one drink a day for women and two a day for men.

[See: 9 Drinks That Give You a Buzz Without the Hangover.]

5. Choose quality over quantity.

Ice cream and summer go together like the sun and the sea. And let’s face it: Low-fat, low-sugar ice cream is not as good as the real stuff. So how about eating a mini cone when the craving strikes? They are sold at grocery stores and hold about a tablespoon of ice cream. So, for those of you who can’t decide, a dessert “flight” of three mini cones is still fewer calories than a regular-sized cone — and you get to try three different flavors! You can also grill watermelon and pineapple and add a drizzle of chocolate balsamic vinegar. It’s delicious as-is or topped with a small spoonful of ice cream.

[See: In Pictures: 10 Healthy Desserts — and They’re Tasty, Too.]

And for those who love freeze pops, you can make your own by blending whatever fruits you have and pouring them into ice pop freezer bags. You can mix and match the fruit, since each bag only holds about 1 ounce of fruit. It’s a fun and refreshing way to enjoy summer’s produce at the end of a meal.

More from U.S. News

Your Healthy (But Still Tasty) Cookout Menu

11 Wonderful Ways to Use Watermelon

9 Ways to Actually Make Eating Well Fun This Summer

5 Healthy Hacks for Your Favorite Summer Foods 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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