That's Fit

DiYLife blogger Francesca Clarke wrote recently about 11 foods with the power to increase energy and improve mood. No need for supplements and special drinks, says Clarke. These tasty treats will do the trick all on their own.

As you plan your meals for the days to come, consider incorporating these feel-good items. Some are pretty darn appetizing. Check out the last one. Now that's an invitation for happiness -- but only if pursued with moderation, of course.

• Milk
• Chocolate
• Whole grain rice or pasta
• Mackerel
• Broccoli
• Coffee
• Turkey
• Liver
• Blueberries
• Brazil nuts
• Any food that tastes good

Here's to good food and good moods!

In most cases, lower fat foods are considered better for you health -- except when it comes to fish. Fish--especially the fatty kinds--are are considered a super-food in terms of their healthy qualities, one in patrticular: Omega-3 fatty acids. Fatty fishes include yummy varieties like salmon, tuna, mackerel, trout and even sardines. Not that other fish varieties aren't healthy, but you should try to get some of these ones in. For example,4-oz of Salmon offer 83% of your recommended amount of Omega-3, while cod only offers 15%.

The ADA currently recommends two 4-oz servings of fatty fish a week, and although its extremely healthy, it's also high in calories, so be sure to watch what you eat, even when it comes to fish.

Vitamin D is a nutrient that is crucial to bone health. Older Americans greater than age 50 are thought to have a higher risk of developing vitamin D deficiency. It is found naturally in only a few foods like the oily fish salmon, tuna, mackerel, and sardines and fish liver oil. It is often added to milk, cereals, and orange juice. But sunlight is the main source for most people. The ultraviolet rays from sunlight stimulate the skin to produce vitamin D. Many Americans don't have enough vitamin D in their bodies.

During the winter, sun exposure is considerably less for the average person and vitamin D blood levels are usually lowest from October to April. Many individuals don't spend much time outdoors, even during the summer, and are using sunscreen as a safety measure for skin cancer. But are we at more risk for vitamin D deficiencies or skin cancer. Sunscreens block vitamin D manufacture and decrease natural production even more. In addition, individuals with darker skin make less vitamin D after the same level of sun exposure as a person with lighter skin. Sunscreens decrease natural production of vitamin D even more.

vitamin D lowers the risk of many autoimmune diseases and also lowers the risk for cancers like colon, breast, lung, pancreatic, and endometrial. Taking a daily 15 to 30 minute walk in the sunshine without sunscreen is recommended for your body to produce natural vitamin D.

For millions of Americans that are lactose intolerance, how can you make sure that you get enough vitamin D and calcium in your diet needed to build strong bones and help ward off osteoporosis later in life. Lactose intolerance is the inability to digest significant amounts of lactose, the major sugar found in milk. Lactose intolerance is caused by a shortage of the enzyme lactase, which is produced by the cells that line the small intestine. Lactase breaks down milk sugar into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream. People who do not have enough lactase to digest the amount of lactose they consume may feel very uncomfortable when they digest milk products. Common symptoms, which range from mild to severe, include nausea, cramps, bloating, gas, and diarrhea. Symptoms begin about 30 minutes to 2 hours after eating or drinking foods containing lactose.

Here are some foods to add to your daily diet when milk and dairy products are not an option. A 3-ounce serving size of canned Atlantic sardines contains 325 milligrams of calcium, compared with 336 milligrams for a 1.5-ounce serving of Swiss cheese. 1 Cup of fortified soymilk contains 200 milligrams of calcium. Sardines are an excellent calcium source because they contain soft bones. An orange has 48 milligrams of calcium. A cup of raw broccoli contains 43 milligrams, a cup of raw kale, 90 milligrams, and an artichoke delivers 56 milligrams of calcium. A 3-ounce serving of fish such as salmon, mackerel, and tuna has more natural vitamin D than a cup of milk. 1/2 cup of pinto beans contains 40 milligrams of calcium. Calcium supplements are helpful, especially for people who need more calcium or aren't able to get enough in their diet. But remember that getting calcium from food offers other benefits, such as fiber, antioxidants, and protein.