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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Celebrities slimming down for a film is nothing new, but one would hope they'd do it in the healthiest way possible -- after all, yo-yoing weight is unhealthy enough as it is. Hunky Irish actor Colin Farrell recently slimmed down dramatically for his role in the upcoming film Triage. How did he do it? Here's what he ate each day according to FitCeleb:

• Two cans of tuna
• Black coffee
• Diet Coke
  

That's it. That's about a net caloric intake of 300 calories a day. No wonder he lost 44 pounds. Though Farrell previously said his weight loss was healthy, he's changed his tune -- he now admits that his weight loss was not 'healthy' or 'advisable.' No kidding, huh? He has since gained it back: "I just ate like a pig,'" the actor says.

This is probably the least healthy way to slim down, don't you think?

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Sounds amazing, doesn't it? Curried tuna, carrot and hummus couscous. The mouth waters just thinking about it.

But wait -- there's more. This healthy recipe's got a couple of sources of lean, complete protein: tuna and hummus. Its overflowing with nutrition from veggies too, like carrots, garlic, red pepper, onions and greens (rocket or arugala). And the health benefits of the turmeric in curry are plentiful.

The fun begins, though, when you start imagining all of the ingenious substitutions you could make to boost the nutrition and healthfulness of this recipe. Join me after the jump for some specifics.

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Fish really is brain food. A recent European study of elderly men and women found that those who regularly ate seafood did way better on cognitive tests than those who ate little or none. The more fish these old folks ate, the better they did on their tests. Effects were more pronounced for non-processed lean fish and fatty fish.

If you can't imagine eating a lot of fish, try to think outside the box. You don't have to consume only fillets and steaks. Try some smoked salmon with your eggs or dose a healthy salad with some canned tuna. Like anchovies? They count too.

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Who says you can't eat healthfully and still have a burger? Burgers are standard Memorial Day fare -- and treats throughout the summer. But, with some tasteful substitutions, you can have your burger and eat it too. Shape Magazine has a list of their five top burgers:

• Barbecued Tofu-Potato burgers have 351 calories and 6.6 grams of fat.
  
• Curried Pork Burgers with Mango Chutney have 364 calories and 6.9 grams of fat.
• Grilled Portobello burgers have 394 calories and 12.9 grams of fat.
• Spicy Wasabi Salmon burgers have 209 calories and 8 grams of fat.
• Tuna Burgers with Horseradish Mayo have 294 calories and 4.9 grams of fat.

You can also try modifying the traditional burger by using ground turkey instead of beef, opting for whole-grain buns, trying a veggie burger, loading up on veggies, and choosing healthy condiments.

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Of all the choices out there, Tuna is largely regarded to be the smart one. Why? Well, for starters, it's fish, which means that it's naturally lower in fat than other meats and it has essential fatty acids. And one of America's favourite ways to eat tuna (particularly for those of you who are turned off by seafood) is in a sandwich form--think either a tuna salad sandwich or one of my favourite, a tuna melt.

But here's something to ponder? Is tuna with mayo and cheese still just as healthy as fish on its own? That's a no-brainer: absolutely not! Still, how many calories can a bit of mayo add? What do you think? Does a tuna melt pack a calorie punch or is it a good way to get your protein in?

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Protein is an important part your diet, but protein can also be the most unhealthy part of your diet, particularly if your main protein sources include bacon double cheeseburgers. Mark's Daily Apple has put together this list of bad and good protein choices:

• Instead of hamburger meat, choose grass-fed beef
• Instead of frozen chicken, choose organic chicken
• Instead of farmed salmon, choose wild salmon
• Instead of fish sticks, choose tuna
• Instead of regular eggs, choose organic DHA-enhanced eggs
• Instead of regular yogurt, choose organic or Greek yogurt
• Instead of tofu, choose Tempeh
• Instead of regular beans, choose high-protein legumes and quinoa
  
• Instead of peanuts and peanut butter, choose almonds and almond butter

What do you think about these choices? I agree with most of them, but I still think that tofu, beans and natural peanut butter can be a good addition to your diet.

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Sometimes I think I could live on a diet of nothing but carbs. I love them that much. I've never been much of a meat/nut/tofu eater, so forcing myself to eat protein is sometimes a struggle, unless it involves sprinkling cheese on my pasta.

Fitbuff's come up with this list of the best sources of protein, which is good inspiration for someone like me who has trouble finding protein to eat:

• Chicken breast
• Turkey
• Tuna
• Salmon
• Eggs
• Milk
• Cottage cheese
• Nuts -- Almonds, cashews, peanuts
• Peanut butter
• Yogurt

I like this list -- it seems doable for someone like me who doesn't eat a lot of red meat. What do you think?

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I remember when I was a kid and my family banned tuna because dolphins were getting caught in the nets. Well that's not an issue these days as I can't remember the last time I saw a brand that wasn't labeled "dolphin safe." But buying a can of tuna is still more complicated than just brand name versus store brand and big can versus little can. It's all about whether it's packed in water, broth, or oil and if it's the cheaper chunk light pink tuna or the more expensive albacore white. Looking for help sorting out the differences? Check this out -- it's got all the types broken down into handy charts so you can shop smart and get exactly what you want and what's best for your situation.

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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.

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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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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.

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Tuna Salad is one of my favourite sandwiches. Just thinking about one, the way my mother made it with olives, makes my mouth water. The best thing is, it's healthy. It is! Right? But I wonder why, when you go to Subway for their '6 Subs under 7 Grams of Fat', the Tuna sub is never on the menu. Why? It's comprises of fish, which is good for you, and veggies, which are also good for you. But there's a couple of other ingredients in there, namely Mayo and Bread, which can be pretty bad for you.

So let's check it out. How many calories and fat does a Tuna Salad Sandwich have?

A)250 cal, 13 g of fat
B)550 cal, 26 g of fat
C)772 cal, 48 g of fat
D)820 Cal, 62 g of fat

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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.

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If you're an avid eater of seafood -- like Salmon and Tuna -- you've probably heard that the mercury level in certain sea-faring fish can be high enough to offset the positive health benefits that seafood has to offer (outside of fried seafood, which is not healthy in most cases).

Even albacore tuna, which is considered the high-end of tuna, can have dangerous levels of mercury that has made many Canadian experts (among others) state that women who are pregnant or breastfeeding (and young kids) should limit the amount of canned albacore tuna they eat.

Although healthy adults generally will have no complications (that we know of) from eating canned tuna with mercury contamination, the immune systems from children and developing children could be at risk, hence the recent warning here.

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