Up to Date

I don't know about the rest of you living in North Texas, but the end of the triple digit days has never made me so thankful that fall is almost here! What a surprise it was to step outside yesterday and get goosebumps because of the cool air. As much as I wanted to go ride my bike or take a walk,  the transition in the weather really affected me and I spent much of yesterday lying down. But I was thinking about what a gift it was that the weather has finally cooled down and how I can't wait to enjoy it! For the past three months the extreme heat and barometric pressure changes caused the worst flare up of my RSD than I've had in a while and the reason I haven't posted anything in a few weeks. But today is a decent day and I hope as things outside become more consistent, the better I will be feeling. 

I can't say that I've gotten much of anything done these last weeks other than thinking about a multitude of topics I wanted to post on my blog. Creating posts in my head helped to past the time away and I even wrote a few drafts on my computer, although I was unable to finish them. Much of the time my hands were too swollen and painful to type for very long, but it has made me very eager to find my Mac microphone (it's buried somewhere among myriads of boxes yet to be unpacked) so that I can dictate to the computer instead of typing manually. My ambition for this blog has yet to realized and with the help of the microphone, I hope to be a much more regular writer.

Thank you for continuing to check my blog even though it's been a while since any new posts. It was a rather large endeavor to start this at a time when my health hasn't been the most consistent, but the blog has become a real passion for me and there's so many things I want to share with everyone. If there is anyone you think would want to know about the blog, please pass the information on to them. My hope is this will become a resource that people can use to seek more knowledge about all chronic pain (especially RSD/CRPS and other neuropathies) and how it affects those who have it, their caregivers, family, and friends. But more importantly, a place where others can share their ideas, questions, and stories about how these illnesses have directly or indirectly impacted their lives. 

www.dum-spiro-spero-rsd.blogspot.com

Be the water, not the rock...

A couple of weeks ago, I bought a old sowing desk from an estate sale and my first thoughts of excitement were that I now had a place to work on my blog- some place a little more comfortable than my bed. The pain and stiffness make it very difficult to stay in one spot for more than a few minutes without fidgeting and having to stop whatever I was doing. So not only does the desk mean that I finally have a place to put all my piles of paperwork, but somewhere to rest my laptop while easily being able to work in intervals without interruptions to me or my laptop- my cat Mira has no disregard for my poor laptop. She finds it a suitable place to sit, stand, or lie on, whether its in my lap or next to me. 

While I have all the furniture in place, the 'putting things in place' portion of this task has been thwarted by my still feeling poorly. Everything has been slow going lately...and so has the blog. I've been writing here and there, but haven't been able to finish much. And when I go to finish, days later, much of it hasn't made sense and just needs scrapping. Slow until this flare up goes away or lessens, I'm hoping to write at least 2 posts a week since the daily post ambition is clearly not hacking it right now. I hope to have pictures up of my new desk and to put up more research and articles I've been reading, so don't think I've given up or disappeared! Sometimes its better to be the water and not the rock...

Happy Birthday Mom!

 I painted this birdhouse for my mom's birthday and I have to say I really enjoyed it. It's been a long while since I've picked up a paintbrush but want to keep at it. This week has been a pretty rough one, so it took me longer than expected but thankfully I finished it before everyone got back from their trip to Colorado. Happy Birthday Mom!

31 Days of 100 degrees+ and Counting

Okay, I have some things to admit. First, I'm pretty self conscious about blogging- not used to expressing myself openly for everyone to read, instead keeping it to myself or to friends/family when I can't keep it inside any longer. I don't mind answering truthfully when asked, and in fact that's how I prefer it as opposed to myself broaching whatever topic it may be. But chronic pain doesn't just affect me- it has affected everyone around me- my family, friends, significant others, colleagues, etc. Most don't really understand what's going on with me, my disease, how it affects me in every aspect, and most importantly they are too afraid to ask me because 1) it's depressing 2) they're afraid to upset me and 3) what words do you say anyways? Besides blogging for me, as is explained in my first post, I'm blogging for those that I know that are affected and for those that I don't know that know what my family, friends, and I are going through. At some point we must all look at the reality that's in front of us- ignoring life doesn't help you move forward. Victories come in even small sizes.  
The second thing I need to admit is that I'm rather disappointed in myself that I've not been able to post something everyday as I vowed to do. I need to get over that obviously and try again this week. And such is the plan...I've been in a lot of pain lately and at some point it just becomes difficult to do much of anything. 
But this blog is something I really believe in- I want to believe that someone can learn something from all of this. As another year passes, I want to be able to look back and see that I've grown as a person, that I haven't wasted my time on earth, and that having all of this to deal with has made me a stronger person still filled with hope and perseverance. And when I'm flared up and sick and the days are starting to blur together, I would like to be able to look back at my posts and see that I accomplished something even feeling lousy...to look back and see that there were good days too and that this too shall pass. 
This weekend I had one of my college roommates's wedding to go to. I have to admit that I was incredibly nervous to show up and be asked the question "So what are you doing these days?". I found myself slightly exaggerating and being vague about my situation, quickly turning the focus back on my friends. Perhaps I am still somewhat ashamed of what has happened to me- that I'm out of a job that I loved with all my heart, with little independence, and that worst of all when I tell people as cheerfully as I can, they suddenly become silent and look at me filled with sadness. Worst still are the friends who can't call and stop showing up. And so I've distanced myself as well- and to those of you that I've stopped communicating with and being a friend to, I am sorry. I hope to try harder and to stop distancing myself from the people that I care about. We all have problems to deal with and it's not just me that has difficulties adjusting to all of this. Things can always be so much more dismal than they are and in that sense, we are blessed despite it all. So really there's no sense to be ashamed or embarrassed. On a positive note, I did go to the wedding (which I was really proud of myself for not backing out) and the newly weds looked so joyful and happy to be with one another that it made my heart smile that I was able to be apart of their union.
And so I start out the week with a clean slate and a renewed purpose- to post more than I did last week, to get over being shy about writing, and to keep researching about RSD. Sorry if my writing ended up being a little melancholy- tried to write from the heart and with honesty. Hope you all have a good week! 

Chronic Pain and Anger...

Found this referenced on an RSD/CRPS blog and thought it might be helpful. Not just anger but stress can cause the same side effects as well so make sure to relax and try to be at peace!

Coping with Pain: Anger Management

BY LINDA RUEHLMAN, PHD · JULY 28, 2011 · 1 COMMENT
ANGER, CHRONIC PAIN · TAGGED: ANGER, ANGER MANAGEMENT, CHRONIC PAIN, CHRONIC PAIN MANAGEMENT, COPING WITH CHRONIC PAIN SYNDROME, COPING WITH PAIN

Chronic pain often makes people mad. Pain feels unfair. You don’t deserve it. It gets in the way of life. It doesn’t make sense. Other people just don’t get what you are going through.  It’s gone on for too long…

You may be angry and  you have the right to feel that way. Anger is a normal human emotion. But think about this: anger makes pain worse. In fact, anger brings its own pain.

1. Research shows that negative emotions such as anger can increase sensitivity to pain, making you feel worse.
2. Anger can increase muscle tension → muscle tension can increase pain.
3. If you tend to suppress your anger and turn it in on yourself, you may feel depressed, your self-esteem may suffer, and you may feel hopeless and helpless.
4. If you tend to turn your anger out at other people, your relationships with family, friends, co-workers, and your doctor may suffer.

 Anger Management

You might be shaking your head right new (perhaps in anger), thinking “Am I supposed to pretend like I’m not angry when I am?’ or “Should I be a wimp and justput up with things?” or “Am I expected to just try to hide from my angry feelings?” No.It’s rarely helpful to deny your emotions. But, you can learn to manage your anger.

A book by  Dr. Matthew McKay and colleagues,  “When Anger Hurts: Quieting the Storm Within”, is a very  helpful resource. It is easy to read, practical, and based on the science of anger management. The authors talk about anger as a two part process.

Anger has two components:

1. Internal physical sensations of stress. Your body is telling you that something is wrong, that you are being expected to do something that you feel incapable of doing. Your stomach may be upset, your muscles may feel tense, you may feel jittery, your heart may be racing, you may have trouble concentrating. Stress reduction techniques such as exercise, daily relaxation, decreased use of caffeine and other stimulants are proven methods of reducing levels of stress.
2. Triggering thoughts or beliefs. Dr. McKay and colleagues talk about two categories of triggers: “blamers” and “shoulds”. Thoughts that some one else is to blame can make you feel like an angry victim. Thoughts that others are not doing what they should can trigger righteous anger. Let’s talk a bit more about triggers.

Blamers

The problem with “blamers” is that they assume that others are really in charge of you. You lose personal responsibility and control. You cast yourself as a victim. Here are a few examples.

“He made me stay at the mall too long and now my back really hurts.”
“The doctor was in a rush and I didn’t get to tell her about the side effects to the drug. Now I’m stuck with it.”
“She stayed up too late with the TV blaring so I couldn’t fall asleep. Without a good night sleep, I hurt all over.”
“He is so lazy, I have to do all of the housework. Now I have a migraine.”

Shoulds

Shoulds are difficult because they assume the other person knows and agrees with your “rules” about how they should behave. This is often not the case. Rather than assuming others share your beliefs, it is most helpful to talk with them about what you each want and need. Below are some examples.

“She should know not to put so much stuff in the suitcases. Now my back is killing me from lifting them to put them in the car.”
“Why can’t he ever make dinner when I have had a bad day? He should think about how I feel.”
“I feel so awful and my family acts like nothing is wrong. They should take better care of me.”
“My boss should give me flexible hours. It’s so unfair.”

It is important to remember that once you have had a triggering thought, the anger seems justified and “right”. However, often when people begin to examine and question their angry “blamers” and “shoulds”, they begin to realize that there may be other ways to think about the situation. Take time to list your own blamers and shoulds. Try to identify the situations where you can take control and not be an angry victim. Talk to the important people in your life about your mutual needs and “shoulds”.

About the Author. Dr. Linda Ruehlman is a social/health psychologist and researcher, co-founder of Goalistics, and Director of the Chronic Pain Management Program, an interactive site that helps people with chronic pain to manage their pain and live richer, more effective lives.

Check this out...

Read this interesting article and thought I'd share! Enjoy!                      http://www.spring.org.uk/2011/07/why-people-avoid-the-truth-about-themselves.php

Why People Avoid the Truth About Themselves

Knowledge may be power, but when it comes to self-knowledge, ignorance is bliss.

Sitcoms often take advantage of a very simple fact about human psychology to make us laugh. The set-up will go something like this: main character tells their partner: "I would never compromise my ethical principles for money!" Then that very same character is offered an opportunity to compromise their ethical principles for money...and they take it.

The joke is not just about hypocrisy but also about the main character's complete unawareness of his or her hypocrisy.

Watching this we might assume it isn't intended to be diagnostic of human psychology; rather it's just a way of making a joke at the expense of the main character. But really it's a perfectly realistic example of how people avoid the truth about themselves.

In a recent paper in the Review of General Psychology, Sweeny et al. (2010) outline the three main reasons that people avoid information:

1. It may demand a change in beliefs. Loads of evidence suggests people tend to seek information that confirms their beliefs rather than disproves them.
2. It may require us to take undesired actions. Telling the doctor about those weird symptoms means you might have to undergo painful testing. Sometimes it seems like it's better not to know.
3. It may cause unpleasant emotions.

You can see all three of these motivations in play in the sitcom example. Weighed against them—motivating us to find out the truth—are all the reasons you'd expect like curiosity and hope for positive information. Whether we try to find out the truth or avoid the information depends on the following:

1. Expectation. Most obvious and maybe most powerful. The more we expect bad news, the more effort we make to avoid it.
2. Lack of control. Less obvious but it explain a lot. When we feel we have less control over the consequences of information, we are more strongly motivated to avoid it. Like when you could be getting news about a life-threatening disease. Because there may be little you can do about it, it may be better not to know.
3. Lack of coping resources. When people feel they can't handle distressing information at the moment then they're more likely to avoid it.
4. When the information is difficult to understand. The harder it is to interpret information, the less we want to know about it.

So people often do their best to avoid learning about themselves and sometimes this makes perfect sense. For example genetic testing may tell you that you have an increased risk of atrial fibrillation after the age of 70. Is that useful information or just one more thing to worry about? If there's nothing you can do about it then perhaps it's information that only worsens your quality of life.

Other times we hurt ourselves by avoiding information. Like when we refuse to get that strange mole checked out and end up delaying treatment for cancer.

The trick is to know which information to avoid and which to seek out. But we can't know this without knowing what the information is. But once you've learnt the information you can't unlearn it. It's a problem.

I offer no answers, merely to point out that avoiding information is a much more rational strategy for dealing with the complexities of a frightening world than it might at first seem. There's a good reason we value the innocence of youth: when you don't know, you've got less to worry about.

When we laugh at the hypocrisies of a sitcom character, it's also a laugh of uncomfortable recognition. As much as we'd prefer to avoid the information, in our heart of hearts we know we're all hypocrites.

Image credit: Diego da Silva

Belly Bites!

I went to a farmers market today and it made me think about how summer time is the best time of year for fresh vegetables and fruit. There are so many options to take advantage of so don' t forget to grab some fresh produce! Check this article out from www.bellybytes.com/articles/29foods.shtml about the best foods to eat to fight off cancers and to boost your overall health. 

On a related note: I'm continuing to fight poison oak for the past three weeks which, amazingly, is the first time I've had something else going on besides the RSD. It has really increased the burning in my legs and shooting pain, but it has decreased as my skin has started to heal. Oddly enough (at least its not something I had previously associated with any sort of poison ivy/oak/sumac) it has really affected my immune system- something that anyone with RSD has to be extremely diligent so prevent the immune system from getting any more run down. I am almost finished with my article about RSD which will go into all of this in a little more detail, but essentially RSD/CRPS is a disturbance of the sympathetic nervous system or the autonomous part of the central nervous system that controls the functions of the body that help it respond to a "fight or flight" situation. If you've ever been in a situation where your adrenaline kicks in, I’m sure you've noticed a raise in blood pressure, sweating, or circulation increase in head and gut, among other functions of the sympathetic nervous system. A RSD/CRPS sufferer's nerves are continually in this "fight or flight" mode which takes an extreme toll on the body over time. Think in the ballpark of chronic fatigue syndrome or adrenal fatigue but imagine it systemically...add pain and that's RSD in a nutshell. 

Now let's go back to immune systems and other pathogenic factors. The downside is that the body is already on high alert fighting off an imaginary attacker without in reality having to defend against a virus or ‘bug’. Already dealing with a weakened and compromised immune system, my body is having a tough time healing from the poison oak. Who would have thought that poison oak would cause a flare up of pain, accompanying insomnia, exhaustion, spasms, swelling, and extreme weakness? I guess I’ve been lucky that this is the first time since my RSD/CRPS symptoms began that I’ve been sick- I cringe imagining that I could have caught a virus from one of my students when I was still teaching!

I do have a point with all this. When something that is supposed to be trivial causes a major disturbance in day to day life, you tend to take note. Getting poison oak has reminded me how careful I need to be in supporting my immune system by supplements, diet, and hygiene habits like taking extra care to wash my hands often when out in public. As odd as this sounds, I really took for granted not getting sick. It’s funny because typically I use the term “sick” to refer to a flare up of RSD symptoms- generally viewing myself as sick. But in reality, it could always be worse. I could have a sinus inflection or the flu, etc. Even though I now have to deal with a debilitating chronic pain syndrome, I need to remind myself that I am healthy, in the sense that having RSD/CRPS is the new norm and that anything on top of that would be extremely unfortunate! So to anyone who suffers from RSD or other forms of chronic pain, take extra care to stay healthy and boost your immune systems. Diet is the key to getting all the nutrient and antioxidants you need, especially when taking opioids and other medicine that takes a hard hit on the body. So to all, read the following article carefully, get some of that fresh produce to eat this week, and be thankful that your healthy!  Be well!

The 29 Healthiest Foods on the Planet

The following is a "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet. If you're searching for more tips on healthier living, take a direct approach to your health and wellness by customizing your individual health insurance needs.

FRUITS

01. Apricots

The Power:  Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados

The Power:  Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries

The Power:  Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe

The Power:  Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice

The Power:  Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato

The Power:  Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins

The Power:  These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period.

09. Figs

The Power:  A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers - fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons and Limes

The Power:  Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.

VEGETABLES

11. Onions

The Power:  Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes

The Power:  These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger

The Power:  Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli

The Power:  Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach

The Power:  Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saute with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)

The Power:  Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)

The Power:  Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula

The Power:  Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic

The Power:  The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

GRAINS, BEANS, DAIRY AND NUTS

20. Quinoa

The Power:  A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ

The Power:  A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils

The Power:  Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts

The Power:  Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans

The Power:  A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. Yogurt

The Power:  Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.

26. Skim Milk

The Power:  Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!

SEAFOOD

27. Shellfish (Clams, Mussels)

The Power:  Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon

The Power:  Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab

The Power:  A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The "crab" in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes