10 Healthy Foods That (Practically) Never Expire

While it’s true that many shelf-stable foods are often loaded with preservatives (think condiments, lunch meats, and bags of chips), a number of good-for-you foodsnaturally last for a long time. Stock up on these staples whenever it’s convenient, and they’ll be on hand when you’re ready to get cooking. Curious about the shelf life of more foods in your kitchen? Consult our comprehensive food storage chart.

By Grace Elkus / Real Simple

Feb. 26, 2016

1. Almonds
Almonds are filled with monosaturated fatty acids, and they’re a great source of vitamin E and fiber. According to Fruit and Veggies More Matters, they can last for up to one year when stored in the refrigerator. Pack them for an afternoon snack or use them to make your own almond milk.

2. Brown RicePacked with fiber, vitamin E, and a variety of antioxidants, (unopened) brown rice can last for one year at room temperature. After its been opened (to make, for example, this brown rice bowl with egg and avocado), it should stay good for about six months.

3. Chia Seeds

Chia seeds are packed with fiber and calcium, and have been linked to lower blood pressure. When stored in an airtight container in the refrigerator, they can stay fresh for up to one year. Try them in one of these deliciously hearty breakfasts.

4. DatesThe only naturally “dehydrated” fruit, fiber-rich dates are a nutritious way to enhance a savory recipe or sweeten up a smoothie. They can be stored at room temperature in an airtight container for several months, or refrigerated for up to one year.

5. Dried Beans

Unlike canned beans, which are often stored in sodium, dried beans are free of additives and preservatives. They’re also an excellent, cholesterol-free source of protein, and can last for up to two years in the pantry. Try adding them to one of theseslow-cooker stews.

6. Nut ButtersFilled with protein and heart-healthy monounsaturated fats, nut butters can last at room temperature for nine months unopened (once opened, they’ll stay good for three months). Look for jars with short ingredient lists and zero added trans fats.

7. Oats

Oats are an excellent source of fiber, help to keep cholesterol in check, and contain vitamins, minerals, and even some protein. Unopened containers can be stored in a cool, dry place for up to four months, according to the Whole Grains Council. Give them a try in our fruit-and-nut filled baked oatmeal.

8. Olive OilAn excellent source of monounsaturated fats, olive oil is great drizzled onto toast, or used when roasting veggies. An unopened bottle will keep at room temperature for one year, and once it’s been opened it will keep for six months.

9. QuinoaQuinoa contains all nine essential amino acids, meaning it’s a “complete protein,” and it will keep for up to four months in the pantry. Pack the fiber-rich grain into a burrito ormix it into a salad.

10. Winter SquashFrom acorn to butternut to delicata, winter squash (and pumpkins!) can stay fresh for up to three months when stored in a cool, dry area away from sunlight. A good source of vitamin C, try roasting wedges of squash or blending it into a soup.

This article originally appeared on Realsimple.com

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Protect Your Heart With This Controversial Seed

April 30, 2014

We’ve told you before that these small seeds may help prevent and manage type 2 diabetes. And they do more than prevent blood sugar spikes.

The same research shows that in people who already have type 2 diabetes, chia seeds can lower systolic blood pressure (SBP) by 6.3% in 12 weeks. They also help reduce C-reactive protein (CRP) levels—a measure of inflammation in your body—by up to 40%.1

That’s a big deal.

According to the American Heart Association, the best indicator of cardiovascular disease (CVD) risk is a high CRP level. It’s an even better measure than LDL cholesterol. That’s because people with higher CRP levels have up to three times greater risk for CVD.

But even if you don’t have type 2 diabetes, eating chia seeds may help you prevent CVD.

They can double the amount of alpha-linolenic acid (ALA) in your blood.2

Your body converts ALA into eicosapentaenoic acid (EPA). It’s one of the essential fatty acids (EFAs) that make fish oil a powerful weapon for fighting inflammation. One study found that postmenopausal women who ate about two tablespoons every day for seven weeks increased the amount of EPA in their blood by 30%. But that’s nothing compared to ALA: They raised those levels as much as 138% by the end of the study.3

Getting enough EFAs is one of the best ways to lower your risk for CVD. And it’s still not even the only way eating chia seeds can help protect your heart.

Chia seeds are also rich in soluble fiber. One ounce provides you with about 11 grams of soluble fiber.4 Researchers in the UK found that for every seven grams of fiber you eat per day, you can lower your risk of CVD by up to 9%.5Not bad for a tablespoon of chia seeds. But there’s a problem…or more accurately, a misunderstanding.

Many people think it’s a grain—not a seed. But according to Dr. Wayne Coates—the man they call “Mr. Chia”—chia is not a grain. They are seeds.6 This makes them Paleo-friendly. But it’s foods they can show up in—like wraps and baked goods—that can be a problem.

They don’t make a great snack on their own…but you can add chia seeds to just about any meal. Try mixing them into a salad for extra flavor and texture. Including them in a smoothie or protein shake is a smart way to add healthy fat and fiber. But be warned: Chia seeds will thicken whatever drink you put them in, so start small.

You can find organic chia seeds in most health food stores and online. Those same retailers may also sell supplements. But it’s much more satisfying—and beneficial—to add them to a meal or shake than pop a pill or two. Chia seeds are a safe, natural way to help lower your risk for CVD. But they’re not your only option.

Some brave doctors are finally telling the truth about what really causes—and treats—heart disease. Like the natural supplement a Mayo Clinic professor prescribes to all his heart patients…and the natural nutrient from fruit shown to lower cholesterol safer than a popular prescription drug.

References:
1http://www.ncbi.nlm.nih.gov/pubmed/17686832
2http://www.greenmedinfo.com/blog/ancient-chia-seeds-reduce-modern-heart-disease-risk1
3http://www.ncbi.nlm.nih.gov/pubmed/22538527
4http://www.huffingtonpost.ca/2013/07/09/flax-vs-chia_n_3567261.html
5http://www.bmj.com/content/347/bmj.f6879
6http://drwaynecoates.blogspot.com/2012/02/chia-seed-or-grain.html

http://institutefornaturalhealing.com/2014/04/protect-your-heart-with-this-controversial-seed-and-its-not-the-one-you-think/

Top 10 Vegetarian Sources of Protein

One of the most common myths about the vegetarian diet is that after ditching meat it becomes nearly impossible to meet the suggested guidelines for protein intake.

The USDA recommends that women get about 46 grams of protein a day and men get about 56. Some people, like athletes and pregnant or breastfeeding women, may need more, according to WebMD.

But, thanks in part to initiatives like Meatless Monday, this year, Americans are expected to eat 12 percent less meat and poultry than five years ago, USA Todayreported.

While protein is essential to growth, building muscle, the immune system and heart and respiratory functions, MSNBC explains, meat-free protein has the benefit of generally being lower in calories and fat than the animal variety.

Whether you're a vegetarian , or not there are lots of tasty meat-free sources of protein that also pack additional health benefits. Read through the list of the top 10 vegetarian sources of protein below and tell us your favorite in the comments.


1. Spirulina

Spirulina is 65-71 percent complete protein compared to beef, which is only 22 percent, and lentils, which is only 26 percent.

In addition to being protein-rich, spirulina is an excellent source of vital amino acids and minerals easily assimilated by your body. You would need to consume only two tablespoons of spirulina as a protein substitute for a meal.


2. Hemp

Protein Content: Seeds, 6 g per ounce; Milk, 2 g per cup

If you're allergic to soy, or just freaked out by its estrogenic activity, hemp products are your next best bet. Sold as a dairy alternative or as seeds, hemp is one of very few plant proteins that supply you with all the essential amino acids, acids your body can't produce on its own to build muscle and create more protein. The fatty acids in hemp seeds and hemp milk also boost your immune system, and the crop itself is highly sustainable, growing as fast as 10 feet in 100 days and naturally requiring very few pesticides.


3. Chia Seeds

Protein Content: 4 g per ounce

Though the protein content isn't as high as some other vegetarian foods out there, chia seeds pack a huge nutritional punch. For starters, they're an incredible fiber resource with nearly half (11 g) of the amount you need every day in a single ounce. That helps fill you up and eat fewer calories. They also contain 18 percent of your daily calcium requirement, more than triple that of milk, which helps your bones. Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor, and unlike flax, chia seeds don't need to be ground in order for your body to absorb all the nutrients.


4. Quinoa

Protein Content: 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein

Quinoa is perhaps one of the most perfect non-animal sources of protein on the planet. What makes quinoa (pronounce keen-wah) unique is that it is the only plant based source of complete protein.

"Complete" means that it contains all 9 of the essential amino acids that are crucial to human function and health. It is also a wonderful option for those that follow a gluten free diet, since it is completely gluten free.


5. Tempeh

Protein Content: A firmer, chewier cousin of tofu, a half-cup serving of this soybean-based bite has 15 grams of protein.

Fermented foods ought to be part of everyone’s diet, vegetarian or not. Tempeh is one that is chewy and delicious, even to die-hard burger fans. It’s healthy and a much better bet than heavily processed tofu or “mock meats” that are brimming with poor-quality modified proteins, sodium, chemicals and starchy fillers. In my opinion it doesn’t compare nutritionally or in taste to a juicy steak but as vegetarian options go it ain’t half bad.


6. Almonds and Almond Butter

Protein Content: (between 6 and 8 grams, per handful).

When adding a handful of nuts to your salad for protein, go with almonds. Almond butter is less toxic and allergenic than peanut butter, although the protein amounts are similar by comparison. Still, this is about quality protein, not necessarily the amount.



7. Veggies

Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams.




8. Lentils and Beans

A cup of iron-rich lentils packs 18 grams of protein, almost as much as three ounces of steak. One cup of chickpeas, contains 15 grams of protein, as does a cup of black or kidney beans.


9. Organic, Plain, Greek Yogurt (not vegan)

Protein Content: 15 to 20 g per 6-ounce serving

All dairy products are good sources of protein. A glass of milk provides you with 8 g, but Greek yogurt is a protein powerhouse, with twice the protein and half the sugar and carbs of regular yogurt. In fact, Greek yogurt contains the same protein as a three-ounce serving of lean meat. Top that with a handful of nuts and you could get half of your daily protein intake at breakfast.


10. Eggs (not vegan)

Protein Content: 6 g per egg

There's a reason the incredible, edible egg is such a popular breakfast choice. The protein in eggs has the highest biological value, a measure of how well it supports your body's protein needs, of any food, including beef. And the yolks contain vitamin B12, deficiencies of which are common in vegetarian diets and can cause attention, mood, and thinking problems while raising blood homocysteine levels, a risk factor for heart disease, dementia, and Alzheimer's.

To get the healthiest eggs, find a local producer whose chicken flocks are small and feed off of grass, bugs, and organic grain; studies have shown that E. coli and salmonella contamination in eggs is directly related to the size of the flock.

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