Running isn't just an effective form of exercise, it's cost-efficient (you need nothing more than a good pair of shoes), you can do it anywhere and it's an excellent way to work through life's little stressors. If running is your exercise of choice, you may want to fuel yourself with these four foods, recommended by running coach Jenny Hadfield:

• Almonds. The vitamin E in almonds helps to prevent achy muscles. Grab a small handful for a snack -- but watch your portion sizes. Even though almonds are rich in healthy fats, they still pack quite a few calories.
• Oranges. Vitamin C helps repair muscle damage caused by running.
  
• Sweet potatoes. A great source of healthy carbs, sweet potatoes are rich in potassium and magnesium -- minerals that runners lose through sweat.
• Tuna. Serious runners need 60-90 grams of protein a day to help repair muscle. Tuna is a convenient and lean source of protein.

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Jacki recently told us why we should all be picking pumpkin. They're rich in beta-carotene and many other vitamins and minerals. They're also a great source of fiber. The seeds, a tasty snack, are rich in manganese and magnesium.

But Great Lakes Brewery has come out with a new way to enjoy the seasonal treat -- pumpkin-flavored beer. Beer connoisseurs report that you can taste the nutmeg, cinnamon, and cloves that are in the brew along with the pureed pumpkin.

Flavored beer isn't the healthiest way to enjoy pumpkin (though it would be a tasty treat at an Oktoberfest celebration). But there are plenty of healthy pumpkin recipes to try.

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I've always been a bit of a wimp when it comes to headaches. But, until recently, I had never had a migraine. Just a few weeks ago I found myself dealing with the most painful headache I've ever had. I found a position -- half-sitting, half-laying down -- on the couch that was somewhat comfortable. I covered my eyes with a damp washcloth. And I just stayed put. I tried to turn the TV on so I'd at least have something to listen to, but if it was loud enough to hear it at all, it felt like it was booming in my ears. Even though the blinds were closed, every time I took that washcloth off my eyes, the light felt blinding. And every time I moved, I felt sick to my stomach. It was awful. I seriously sympathize with anyone who has migraines regularly.

A few months ago I wrote about natural treatments for migraines. (Maybe writing that post and saying I never had a migraine jinxed me... ya think?) Revolution Health has more ideas for managing migraines:

• OTC pain relievers may provide some relief; your doctor can also prescribe medications to help.
• Caffeine can constrict blood vessels and relieve some of the pressure, but don't go overboard -- too much caffeine can be a trigger for migraine headaches.
• Avoid foods containing tyramine. Tyramine is found in aged or fermented foods including some cheeses and wine.
• Visit a chiropractor. Some chiropractors believe that migraines are caused by a misalignment of the spine and that adjustments can minimize migraine frequency.
• Include magnesium-rich foods in your diet.
  
• Get a massage -- massage therapy has helped some migraine sufferers reduce the frequency of their headaches.

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Ugh, supplements. For a lot of people they're a "must have" for a healthy diet, and although I don't disagree, I'm also really bad at taking them because it's just so confusing determining what exactly I need -- the list of "recommended" supplements is at least a mile long it seems! But a nutritionally-complete diet is almost impossible to come by through food alone these days, and many supplements can give an extra boost of valuable disease and age-fighting properties to help fitness goals be that much easier to both achieve and maintain. But if you're like me and find yourself either overwhelmed or just generally intimidated by the prospect of taking regular supplements, this list of the 5 most valuable supplements compiled by experts for Natural Health magazine could be a big help! Here they are:

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If you don't do dairy, then I doubt what I'm about to mention will make you any more inclined to go buy a gallon of milk. However, if you haven't banished dairy from your diet, but simply aren't consuming much of it, then what I'm about to tell you may have you reaching for a glass of milk tonight with your dinner.

A recent study at Harvard University reveals that women who consume little or no lowfat dairy products daily are 11 percent more likely to develop high pressure than women who ate at least two servings a day. While an easy solution may be to pop a few calcium and vitamin D supplements and call it a day, you unfortunately miss out on the protein and magnesium found in dairy products, both of which may also play a role.

If donning a milk mustache really isn't your thing, you can always get your two daily servings from yogurt, cottage cheese, and other lowfat dairy products.

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Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Peas are one of my favourite vegetables -- especially when they're fresh from the garden. Crunchy, juicy and just a little bit sweet, they're absolutely delicious. Even in the winter, when they come frozen from a bag in the freezer, they're still really tasty. And usually, things that taste good aren't good for you (and vice versa) but peas are the exception; not only do peas taste good, they're really good for you too.

But just what about green peas makes them so nutritious?

If you find yourself experiencing fatigue and you know you're getting sufficient sleep, your nutrition could be to blame.

Even those of us who try to eat really well occasionally come up short on certain vitamins and nutrients. Fitnessmagazine.com gave this list of five nutrients that people commonly short themselves. Don't be surprised if you find that you're not getting enough of something -- according to the study, you're in good company!

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Canker sores can be incredibly uncomfortable, especially when trying to eat certain foods. And though there really isn't any known cure for them, there are several ways of reducing their staying time.

The tried and true method of swishing salt water around in your mouth is always an option. However, if you really want to get rid of that annoying sore quickly, there may be a better option available.

According to an Israeli study, adhesive patches containing magnesium salts and citrus oils can heal canker sores up to four times faster than most over-the-counter products. Apparently, this combination helps form a protective coating over the sore, while at the same time having an antibacterial affect that helps get rid of the mouth ulcer in no time.

Get this: Even small improvements in bone density can have a major public health benefit, says one researcher involved in an ongoing Health, Aging, and Body Composition Study (Health ABC). One way to make such an improvement is to up your intake of magnesium. Magnesium helps the body use calcium, keeping bones strong. Are you getting enough? Probably not.

Through the Health ABC study -- 2.038 elderly men and women were studied -- it was determined that the more magnesium taken in, the more dense the bones are. Specifically, for every 100-milligram increase in magnesium, there appears to be a two percent increase in bone density. This finding does not hold true for African-Americans, perhaps due to a difference in hormones. Still, everyone can benefit from magnesium, says HEAL magazine.

Aim for three or four daily servings of low-fat dairy products if your body can tolerate them. Also, get plenty of magnesium-rich foods like dark, leafy green veggies, beans, avocados, and nuts. If that doesn't put you in a healthy range -- 420 mg per day for women and 320 mg for men -- then consider a supplement if your doctor gives you the OK. Just don't go overboard -- experts say 350 mg is a safe upper limit.

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If I were to ask you to list five essential minerals, I'd put money on the fact that you wouldn't mention magnesium. This is because you, just like me and almost everyone else, seem to only remember this mineral from the periodic table, not from the label on our vitamins. Iron, Zinc -- those we remember. But, magnesium, not so much. That being said, it may not be a bad idea for us to keep this unpopular mineral fresh on our minds, as its consumption may be linked to our cardiovascular health.

In an 18-year study, French researchers found that men who had the highest levels of magnesium in their blood were 40 percent less likely to die young than those men with the lowest levels. The researchers suspect that this could be due to the fact that low magnesium levels are related to greater inflammation -- which is known to cause heart disease and cancer.

The bigger problem is that an estimated 56 percent of the population doesn't consume a sufficient amount of magnesium -- probably because they forget about it in the first place. To make sure that you're not part of that population, be sure to get around 300mg of the mineral per day. Fortunately, you can get half of that by just eating a small portion of pumpkin seeds.

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Each week, we'll be offering original recipes and unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Quinoa is probably not on the shelf in your pantry next to the rice or pasta. It just may join those staples once you find out how delicious and nutritious it is.

Not actually a grain, but a seed, quinoa is rich in complete protein (not usual for grains) and minerals. Since quinoa is so high in magnesium, it may help migraine sufferers and improve cardiovascular health. High in fiber and lignans, quinoa is a well-rounded heart health food.

OK, but what can you do with quinoa? Well, just by cooking it according to package directions, you end up with a simple side dish. But here are some of my family's favorite things to do with quinoa:

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A recent meta-analysis on magnesium-rich foods -- such as nuts, leafy green veggies, and milk -- revealed that a diet rich in this mineral may reduce the risk of diabetes.

The Swedish reviewers (not to be confused with the Swedish Chefs) looked at studies involving a total of over 280,000 participants. They found that for every 100mg increase in magnesium consumption, the development risk of type 2 diabetes decreased by 15%. Researchers speculate that magnesium may improve insulin sensitivity, hence the risk reduction.

The recommended daily allowance for magnesium is 420mg per day for men and 320mg per day for women. The trouble is, people tend to fall quite short of this mark. If you're finding it difficult to get the RDA of magnesium from your diet, taking a daily multi-vitamin - such as Centrum - could also do the trick.

Almonds are one of those things that have been around for ages but are just now gaining the notoriety they deserve. Those delicious nuts are now being lumped in with many superfoods for the nutritional value they offer. True, they're high in calories and fat, but if you consume them in moderation, they have a number of health benefits.

Like? Well, according to a new study on Almonds, almonds can help you feel full for longer periods of time, keeping you from overeating other stuff. Almonds are also a great source or protein and don't have all the bad fats that other protein sources may have. Almonds lower cholesterol and can increase your levels of a number of important nutrients, including Vitamin E, magnesium, fiber, potassium, calcium, and iron.

The best part? Studies have shown that adding up to 570 calories worth of almonds to your daily diet doesn't lead to weight gain. Why this is, I don't know. But I do know I'll be eating more almonds from now on.

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As we age, maintaining the health of our bones becomes increasingly important. But just because you're young, doesn't mean you don't have to worry about your bones. I've met a number of 20-somethings who avoid calcium in favor of soda who break a bone every few months. As for me, the avid milk-drink, soda-avoider? I've never broken a bone.

Anyway, my point is this: Take care of your bones, no matter how old you are. I can promise you that you'll regret it if you don't. Getting your share of calcium is important, but other nutrients play a big role too -- including Vitamin D and magnesium. And just because you hate milk, doesn't mean you can't get your calcium fix -- you can find calcium in lots of veggies too.

For more all-important info on your bones, check out this article on AOL Health.

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I like the view in this piece that we shouldn't rely on a pill to get all of the vitamins and minerals we need to keep our bodies healthy. Many exist in abundance in food so why no make a commitment to include them as part of a regular diet rather than always turning to a multivitamin? I'm not saying they multivitamins are useless, but if it's possible to absorb vitamins in food, why not give that a try too?

For those who are interested in giving it a go, here is a list of 10 essentials, along with one of the many reasons each is so good for you and some of the foods that are packed full of them:

• Iron - Prevents anemia, found in tofu, lean red meat, nuts and seeds, dried fruit and fortified cereal.
• Vitamin C - Helps your body deal with stress, found in orange juice and citrus fruits, strawberries, broccoli, spinach and bell peppers.
• Vitamin D - Aids in cancer prevention, found in fortified milk and yogurt, salmon and can be absorbed from a small amount of sun exposure.
• Vitamin E - An antioxidant that helps lower the risk of a stroke, found in almonds and sunflower seeds.
• Vitamin K - Aids in blood clotting, found in avocados, kale, spinach and pine nuts.
• Calcium - Essential for bone health, found in milk and dairy products, broccoli, almonds and sesame seeds.
• Folate - Fights cancer, found in peanuts, lentils, corn and spinach
• Selenium - Keeps immune system strong, found in shellfish, Brazil nuts and sesame seeds.
• Magnesium - Helps keep bones strong, found in beans, seeds, nuts and green leafy vegetables.
• Potassium - Works to keep blood pressure level, found in sweet potatoes, cantaloupe, kiwi and bananas.

To find out more about why these are all so good for you, as well as other foods that contain the 10 vitamins and minerals, take a look here. The article even includes a recipe for each, and they all look pretty tasty.

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