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How Active Is Your Kitchen?

By U.S. News & World Report

How often does your life feel like a juggling act? Carving out time to work out, de-stress, shop for food, cook and sleep — in addition to meeting work, family and social obligations — can feel impossible. But what if you could knock out two of those priorities — preparing a meal and exercising — at the same time? You can. In fact, if you watch any of the cooking shows or have spent time preparing a meal, you know that cooking in and of itself is active. Take that movement a step further by following these tips:

1. Chop and shop.

Knife skills require fine motor movements, so slicing zucchini, beets, carrots, broccoli or cauliflower is healthy in more ways than one. You can freeze them for later, roast them for dinner or enjoy them raw in a salad or as a dipper instead of chips or crackers. For added movement, blast some music and get stepping while you are prepping. While you are waiting for water to boil or vegetables to roast, do some leg lifts, practice side bends, use a chair for triceps dips or get down on the floor for crunches and planks. This is a true “value meal” — food and fitness all in one.

[See: 5 High-Tech Cooking Gadgets.]

2. Cook from scratch.

Making bread is an upper-body workout. You have to knead the flour, water and yeast to yield a great-tasting, wonderfully-textured product. If you are concerned about portions, you don’t have to make loaves of bread. Consider making small rolls or pizza dough, or even freezing your dough for future use. Opt for whole-grain flours to add more fiber as well as texture, and add herbs or spices to enhance flavor without calories. As an added bonus, work on your thighs with some squats while waiting for the bread to rise.

3. Take yourself to an appliance boot camp.

If the only things you combine in your blender are fruit, milk and yogurt for a smoothie, it’s time to experiment. Blenders are great for soup, bean dips, guacamole and even baby food. You can blend frozen bananas to make ice cream. And, making your own saves a trip to the grocery store and your hard-earned cash. Your coffee grinder is great for beans, but also for grinding flaxseed, nuts and spices. A cast-iron pan is not only great for searing meats or making iron-rich tomato sauce, its weight can help you do some shoulder work before you start to cook!

4. Get crock fit.

At the end of the day, if you have to choose between going to the gym or going home to prepare a meal, consider becoming “crock fit.” With a crockpot, you can put everything in the pot before you leave for the day, get your workout in and come home to a great meal — and only one pot to clean! The beauty of the crockpot is that it lends itself to a complete meal: protein, carbs and vegetables. If you are an early morning fitness fan, put your crockpot on while you sleep and enjoy a hearty start to the day that doesn’t get in the way of your favorite class.

[See: 11 Healthy Veggie Recipes That Prove Slow Cookers Are for More Than Meat.]

5. Give your mouth a workout.

Include foods to chew such as fresh fruit, salads and cooked vegetables in your meals. Push the boundaries with some new taste sensations, such as pairings of bitter and sweet or sour and salty. For example, try broccoli with a drizzle of maple syrup or lemon caper sauce on fish. Get to know umami flavors by adding sundried tomatoes, mushrooms, Parmesan or all three to a turkey burger.

Change up the temperature by turning up or down the heat. Cold soups can be delightful in the summer while a steaming bowl of chili is much more satisfying on a wintry day. Roasted vegetables are lovely as a side on a dinner plate or tossed into pasta, but they’re also delicious cold when added to a lunch salad.

Add crunch with nuts, roasted beans, freeze-dried fruits or vegetables, or a grain such as wheat berries. Taste, texture and temperature increase the chance of being satisfied with a meal that is not oversized.

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

When time is tight, you don’t have to compromise your food or your fitness. Chopping, kneading, blending and pureeing result in meal creation and time to play.

More from U.S. News

8 Ways to Eat Well and Save Money at Home

7 Ways to Hack Your Grocery Trip for Weight Loss

What 10 Nutritionists Learned About Cooking From Their Moms

How Active Is Your Kitchen? 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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