AOL Health has the secret for energetic living. It's as easy as eating well -- and avoiding foods that zap the life out of us. Here are some of them.

• While not everyone will get sleepy after a turkey sandwich, turkey (and milk, corn, brown rice, and legumes too) contain an amino acid called tryptophan that can be both relaxing and exhausting. If fatigue is a problem for you, you might want to steer clear of these foods.
  
  
• Sugar may seem to give you a burst of energy, but that's all it is -- a burst. Long-lasting energy will never come from sugary foods. The body metabolizes sugar too quickly and then leaves you feeling just plain "blah."
  
  
• Any food with lots of fat takes longer to break down in your body and won't leave you feeling perky.
  
  

For more eating-for-energy secrets -- Hint: sports drinks may not be all they're cracked up to be -- check out this AOL site.

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It's almost second nature: Can't sleep, reach for a pill. But the best medicine could just as easily be right at hand.

Instead, if you have insomnia try turkey, tuna, chicken, eggs and almonds, which contain tryptophan, an amino acid that your body converts to serotonin (the feel-good hormone) and melatonin (the feel-sleepy hormone). For super-fast results, combine a tryptophan-rich food with one that's loaded with complex carbs, like whole-grain crackers, low-fat yogurt or fruit. The carbs help speed tryptophan to your brain!

Of course, if you don't have those foods on hand, don't drink alcohol and you should at least steer clear of everything containing caffeine. If you've already cut your coffee and tea intake, note how much chocolate you're regularly eating, and try to avoid overdoing it after about 4 p.m.

When I'm nervous about something or under a lot of stress, I'm pretty good at denial during the daylight hours. But my body reveals my true feelings at bedtime, when I find myself staring at the ceiling, unable to sleep. Insomnia is the way I react to stress, and I've tried nearly everything out there to combat it -- beyond medication.

I can honestly say that on more than one occasion, a big glass of warm milk has helped me fall asleep. But does milk truly make you drowsy? It's been touted as a folk remedy for insomnia for ages. Milk contains tryptophan -- the same substance that makes you sleepy after eating Thanksgiving turkey -- so there is the possibility that it really does cause drowsiness, but studies have also shown that tryptophan has trouble accessing the brain when combined with protein-rich foods like milk.

Experts say that even if the jury is still out on the science behind milk and insomnia, the soothing ritual of sipping a warm beverage before bedtime can be relaxing enough to help you fall asleep.

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Not only is the sea calming for our souls by watching the waves coming in and going out and helping us unwind and relieve stress, but it is a provider of that fun summer vacation to soak up the sun we need and the exercise we need by walking, swimming, or biking.

But we need to look to the sea a little more often for the thousands of types of sea vegetables that we can eat. Sea vegetables are classified into categories by colors of brown, red or green. Each having a distinct shape, taste and texture. The sea cucumber sounds like one of our favorite salad foods but it is not a plant or vegetable. But here are some sea vegetables that are an excellent source of iodine, vitamin K, folate, magnesium and are a good source of calcium, iron and tryptophan. These are some of the most popular types of sea vegetables.

Nori is dark purple almost black in color and turns phosphorescent green when toasted. It is famous for its role in making sushi rolls. You can also slice nori into small strips and sprinkle on top of salads. Kelp is light brown to dark green in color and most often is available in flake form. You can sprinkle on salads or add to water to make a delicious broth. Hijiki looks like small strands of black wiry pasta and has a strong flavor. Kombu is very dark in color and generally sold in strips or sheets. It is used mostly as a flavoring for soups. Wakame is similar to kombu and most commonly used to make Japanese miso soup. Arame has a lacy, wiry look and this sea vegetable is sweeter and milder in taste than many others. Dulse is soft and chewy in texture and a reddish brown color.

When sitting down to eat in your favorite restaurant which steak do you order. Beef or Tuna? Tuna is a nutritious source of protein and omega-3 fatty acids. Everyday we learn more about the health benefits of tuna. Mercury is not the public health risk that some claim. No studies have shown that fish consumption has led to dangerous levels of mercury within the human body. Studies show that eating fish high in omega-3 fatty acids may reduce people's overall risk for developing heart disease. Tuna is also a very good source of vitamin B6.

So weigh out the benefits of nutrients in 4 ounces of tuna versus lean organic beef.

4 ounces of tuna contains:
tryptophan 0.38g
selenium 53.07 mcg
protein 33.99g
vitamin B3 (niacin) 13.54mg
vitamin B6 (pyridoxine) 1.18mg
vitamin B1 (thiamin) 0.57mg
phosphorus 277.83mg
potassium 645.25mg
magnesium 72.58mg
omega 3 fatty acids 0.33g

4 ounces of lean organic beef contains:
tryptophan 0.36g
protein 32.04g
vitamin B12 (cobalamin) 2.92mcg
zinc 6.33mg
selenium 27.67mcg
phosphorus 269.89mg
vitamin B6 (pyridoxine) 0.49mg
iron 4.05mg
vitamin B3 (niacin) 4.44mg
vitamin B2 (riboflavin) 0.35mg

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Feeling great and being in a good mood is a very complicated process made up of numerous pieces and processes. If you're having trouble with your exercise and fitness goals you should consider carefully why that might be. Although there are any number of reasons you may be lacking motivation, like whether or not you're doing something you love for exercise (don't try to make yourself jog every day if you hate running!), it's worth considering other sneakier causes. The science of feeling great is a complicated one!

One aspect of making sure you're "in the mood" to exercise is making sure you give your brain what it needs to be positive and happy. Brain chemistry is a delicate balance of many things, including your metabolism (no, it's not just about energy and calorie burning, but mood too!) and neurotransmitters like seratonin -- which is responsible for feelings of happiness, calm, relaxation, confidence, concentration, and personal well-being. A lack of seratonin can lead to depression, as it does all too frequently for many people in this country.

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