Skip to main content

Take a Two-Week Vegetarian Challenge

By U.S. News & World Report

October is Vegetarian Awareness Month, and it’s time to ponder the environmental and health benefits of eating a plant-based diet.

Vegetarians have a lower rate of coronary heart disease, hypertension, diabetes, colorectal cancer and obesity, according to research. In addition, vegetarians (including vegans) have a 30 percent lower carbon footprint, compared to non-vegetarians. And that’s not even counting the impact you can make on other environmental issues by eating fewer animal foods, such as less water usage, deforestation and manure production.

With so many reasons to eat more plants and fewer animals for your health and the health of the planet, this month is the perfect time to take my vegetarian challenge. Namely, for at least two weeks in October, try eating just plant-based foods. What have you got to lose — besides a few pounds? To take the plunge, follow my six-step plan.

[See: 7 Reasons to Choose a Plant-Based Diet.]

1. Get prepared. Don’t just wake up on Monday morning and try to go vegetarian “cold turkey.” You’ll need to do a little planning. First, make sure you are mentally prepared by informing your friends and family, so they can support you. Then, you’ll want to make sure you stock your pantry with delicious, plant-based foods, and maybe even write out a menu of plant-based meals for your week.

2. Shop right. Stock your pantry and fridge with the following ingredients, because they are the foundation of a healthy vegetarian diet. While your best off eating whole, minimally processed plant foods, it doesn’t hurt to buy a few prepared foods as well to help you kick start your challenge.

— Pulses: dried and canned beans, lentils and dried peas

— Whole grains: oats, farro, quinoa, brown rice, sorghum, millet, spelt and whole-grain breads, pasta and cereal

— Nuts and seeds: peanuts, pistachios, almonds, walnuts, almonds, sunflower seeds, hemp seeds, flax seeds, chia seeds, pumpkin seeds, as well as nut butters

— Produce: seasonal fruits, vegetables and greens, and canned and frozen versions of produce that’s out of season

— Plant proteins: fortified soy milk and yogurt, tofu, tempeh, seitan

— Prepared foods: veggie burgers, veggie bacon and faux meats

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

[IMAGE]

3. Eat plants. Once you have the key elements of your plant-based diet in your kitchen, you can start enjoying them at every meal, and for snacks.

— Breakfast: Try whole-grain porridge with seasonal fruit (or even vegetables) and nuts; whole-grain waffles or pancakes with seeds and fruit; or toast with nut butter and fruit.

— Lunch: Pack an entree salad with beans and veggies or a thermos of veggie chili with whole-grain crackers.

— Dinner: Enjoy simmered beans and rice with a salad; homemade lentil patties with potatoes and sauteed vegetables; or a tofu vegetable stir-fry with whole grains.

— Snacks: Nibble on hummus with snow peas, a handful of nuts and raisins or whole fruit.

[IMAGE]

4. Get cooking. Budget a little extra time in your schedule to try a few new vegetarian recipes each week. Pick up a vegetarian cookbook, such as “Plenty: Vibrant Vegetable Recipes from London’s Ottolenghi;” “Vegetarian Cooking for Everyone;” or my book, “Plant-Powered for Life.” Also, visit vegetarian blogs and websites, such as Oh She Glows, Oldways Vegetarian Network or Delish Knowledge. But remember, plant-based cooking doesn’t have to be complicated. It can be as easy as black bean tacos with assorted vegetables or a whole-grain pita sandwich with hummus.

5. Dine Out. Plan to eat out at least a couple of times during your two-week challenge. You’ll discover a whole world of delicious plant-based options offered by restaurants. Most have at least one vegetarian item on the menu, and chefs have fallen in love with plants in recent years. Try ethnic eateries for flavorful choices, such as Indian, Vietnamese and Ethiopian fare. Check out the menu of restaurants before you visit them, so you know your options in advance.

[See: Top 5 Plant-Based Diets.]

6. Evaluate Your Success. Once your two-week challenge is over, ask yourself a few questions: How do I feel now? Was it difficult? Was it fun and delicious? Where do I want to go from here? You may decide that you love how you feel, and you’d like to keep up the momentum. Or you may conclude you’re not ready to take the all-or-nothing approach, but want to make a serious effort to eat more plants and fewer animals. In the end, that’s what really matters.

More from U.S. News

The 10 Best Diets for Healthy Eating

5 Unintended Consequences of Eating Too Much Protein

6 Fruits and Vegetables You Should Eat This Fall

Take a Two-Week Vegetarian Challenge 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
Read Next Story

Related News

Frustration grows in Venezuela as earthquake death toll reaches 1,430

Israel and Lebanon sign framework agreement with US in ‘first step’ toward peace, Rubio says

Trump-endorsed populist poised to become Colombia’s next president as rival challenges vote