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Should You Try the Nordic Diet?

By U.S. News & World Report

If you’re over eating like a caveman, you might consider eating like a Viking instead. The Nordic Diet — which is also referred to as the New Nordic Diet or NND — is a spinoff of the Mediterranean diet that may help you lose weight and lower your blood pressure, while also being environmentally friendly. The diet originated in 2004, when food professionals and chefs met in Copenhagen to define a healthier cuisine using seasonal, local foods and sustainable ingredients. They also wanted to avoid food additives and minimize food waste. NND was born.

Some of the food encouraged on this plan may sound strange to us living in the U.S. (ever heard of bilberries?) because it’s based on what grows in Nordic countries. Many of these foods are a reflection of the region’s climate, soil and water supply, which is specific to Scandinavia. The diet is primarily plant-based and encourages choosing local, seasonal foods, which makes it environmentally friendly. Further, it encourages reduction of food waste.

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

The New Nordic Diet is high in plant-based foods with lots of root vegetables, cruciferous vegetables (from the cabbage family), dark greens, berries, apples and pears. It also emphasizes whole grains, fish and lean protein including wild game and a small amount of dairy. Wild foods such as moss, mushrooms, garlic and even ants (yes, ants) are encouraged. The diet recommends cutting back on fats like butter, eating sweets and sugar sparingly, and reducing salt intake. Sample dishes include a parfait made with Skyr yogurt and berries, oatmeal with berries, salmon topped with a dollop of cucumber-dill yogurt sauce, root vegetable coleslaw and barley pudding. Tempted to give it a shot? Get familiar with these foods:

— Lean Protein: Game like elk, which is low in fat, and grass-fed lean beef, pork and lamb are encouraged. In the U.S., game meats have become more readily available from farmers markets and even some warehouse clubs. The diet also emphasizes fatty fish like mackerel, herring and salmon, which contain a heart-healthy dose of omega-3 fats.

[See: 13 Best Fish: High in Omega-3s — and Environment-Friendly.]

— Vegetables: Root vegetables like potatoes, rutabagas, parsnips, carrots and beets are recommended, as are members of the cruciferous vegetable family, which include cabbage, broccoli, cauliflower and mustard greens.

— Berries: The Nordic Diet encourages lots of berries, including lingonberries, bilberries, blueberries and strawberries. Berries contain anthocyanins, which are powerful antioxidants that help fight inflammation. Research shows that anthocyanins may help ward off diabetes, support eye health and lower the risk of certain forms of cancer.

— Whole Grains: The diet encourages whole grains like rye, oats and barley. Think Swedish Wasa crackers, which are a dense cracker made primarily of whole grains.

— Dairy: A small amount of dairy (low and nonfat) are encouraged. Skyr or Icelandic yogurt, which is even thicker and tarter than Greek yogurt, is also growing in popularity in the U.S.

— Healthy Fat: The diet is based on canola oil made from rapeseed. It is high in heart-healthy monounsaturated fat.

Research shows there are benefits to following the New Nordic Diet. A 2013 study published in the Journal of Internal Medicine found that following the plan improved blood cholesterol in folks with heart disease risk factors more than folks following a traditional Nordic diet or a typical American diet. The study also found that following the New Nordic Diet had benefits on low-grade inflammation.

A 2014 study published in the American Journal of Clinical Nutrition looked at the effects of the New Nordic Diet in folks with high body mass indexes and waist circumferences — factors that put them at risk for chronic disease. Participants followed either the New Nordic Diet or a traditional Nordic diet for 26 weeks. The results showed that those following the New Nordic Diet lost weight, and those who were obese reduced their blood pressure on the plan.

The New Nordic Diet is quite similar to a Mediterranean diet, which is diet pattern that is encouraged in the Dietary Guidelines for Americans and ranked the No. 2 best diet overall in the U.S. News Best Diets ranking. The New Nordic Diet is well-balanced, varied and, if you can eat the foods encouraged while cutting back of saturated fat, added sugar and sodium, you’re pretty much following the recommendations of the dietary guidelines.

[See: Dietary Guidelines Do-Over.]

The downside of this plan is that some of the foods like elk are not available, or are at least tough to get, in the U.S. However, if you choose to eat the foods encouraged by the New Nordic Diet, look for foods like Skyr, Wasa crackers, oats, barley, cabbage and canola oil, which are widely available in the U.S. As long as it’s eaten in a calorie-controlled diet plan, the New Nordic Diet is a healthy way of eating.

More from U.S. News

The 12 Best Heart-Healthy Diets

The 10 Best Diets for Healthy Eating

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Should You Try the Nordic Diet? 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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