Tea leaves are rich in phytonutrients that help protect against disease. When freshly brewed and sipped regularly, tea is not only a part of a daily ritual that can calm you and reduce stress, but it also provides unique plant compounds that can improve your health.

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Research shows that consuming sugar, salt, or fat triggers the release of dopamine, a hormone associated with feelings of pleasure. This response makes certain foods and drinks comforting, but it can also lead to cravings for more. While it's perfectly fine to indulge in these cravings occasionally, if you find it difficult to control your desire for unhealthy options, it may be time to seek healthier alternatives. By identifying your true cravings and discovering nutritious foods that satisfy them, you can stay on track toward achieving your health and fitness goals.

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Hydration is always a concern during exercise, but it deserves special attention during the summer. Hot and humid weather can quickly turn thirst and fatigue into a dangerous situation. With a few simple steps and by paying attention to warning signs, you can stay safe and hydrated during your summer workouts.

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Blackberries

All berries are rich in antioxidants, but blackberries are gaining attention for their full nutrient content. They contain gallic acid, rutin, and ellagic acid, all of which are associated with protecting against cancer, as well as having anti-viral and anti-bacterial properties.

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Afternoon snacks are important for curbing hunger and increasing nutrient intake, providing the energy you need to finish the day strong and power through evening workouts. These snacks are packed with complex carbohydrates, healthy fats, lean protein, vitamins, and minerals to keep you feeling your best.

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Not only does dietary fat help us absorb fat-soluble vitamins, but some types of fat also protect against disease. These high-fat foods are worth adding to your eating plan for their heart-healthy fat content and the many other nutrients they provide.

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Vitamin D and calcium are both important for bone health.

While calcium builds bone, vitamin D is needed to absorb calcium and phosphorus. Vitamin D also regulates blood levels of calcium to support healthy bone mineralization (bone building) and to prevent calcium from dipping to dangerously low levels. Vitamin D and calcium work together to protect against osteoporosis and other conditions related to weak or brittle bones.

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Protein is necessary for building muscle and for the healthy function of cells throughout the body. It is recommended that adults get 10-35 percent of their daily calories from protein. That's 50 to 175 grams for a person eating 2,000 calories daily. Whether you are a meat eater or a vegetarian, you can find plenty of high-quality protein options to meet your daily needs.

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"Natural"

"Natural" has yet to be fully defined and often goes unregulated. The U.S. Food and Drug Administration states that it has not defined the term but does not object to it being used for foods that do not contain artificial flavors, added color, or synthetic substances. While consumers may like to believe that "natural" means the product is less processed, this may not always be the case. Don't assume "natural" means healthy. Look past this term and analyze nutrition labels and ingredient lists.

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Sodium is an essential mineral that plays a crucial role in muscle and nerve function; however, consuming too much can increase the risk of high blood pressure and heart disease. The Dietary Guidelines for Americans recommend that healthy adults limit their sodium intake to less than 2,300 milligrams per day. Be mindful of the following hidden sources of sodium in your diet.

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