One of the most common of all health problems is pain. It can be caused by injury, illness or degeneration, and most people don’t like it one bit. Pain affects us deeply, wearing us out and reducing energy.  In nature’s vast botanical pharmacy, a number of herbs provide relief of pain, without causing the stomach, kidney or other problems associated with some pain-relieving drugs.

Turmeric

High on the list of pain-relieving herbs is Turmeric root, which contains an array of antioxidant and anti-inflammatory compounds known as the curcuminoids.  A perennial shrub native to Southeast Asia and cultivated widely throughout India, China and Indonesia, turmeric root is the yellow in curry powder.  Concentrated extracts of turmeric root are rich in the curcuminoids, which help to reduce inflammation and thereby relieve pain. How to use it? You can purchase turmeric root fresh in some supermarkets, and use it as a vegetable. You can add the powder to vegetables, soups, stews, meats and fish. And you can take special supplements of concentrated turmeric extract. Some turmeric supplements can relieve pain quite effectively. See Curamin by EuroPharma, or Turmeric capsules by New Chapter.

Ginger

Ginger root may seem like something better suited for ginger ale than for pain relief, but this spicy root native to Southeast Asia is a pain-fighting heavyweight. Ginger is cultivated in virtually all tropical regions, and I have seen it in many places in my travels. Ginger root is rich in two groups of compounds called gingerols and shogaols, which are antioxidants and anti-inflammatory in their activity. Ginger root tea will relieve a sore throat faster than just about anything, and will also soothe aching, arthritic joints. Finely grate a thumb-sized piece of fresh ginger root, and put into a one-cup tea strainer. Pour boiling water into the cup and let sit for five minutes. Strain and sweeten with honey of you like. This will give you a strong shot of pain relief. Also you can eat Ginger Chews or Ting Tings, two ginger-rich chewable candies.

Cat’s Claw

If the name Cat’s Claw sounds a bit exotic, maybe it’s because this potent anti-inflammatory herb comes from the heart of the great Amazon rainforest, and is the most widely used of all pain-relievers in that vast region. Cat’s claw derives its name from sharp, claw-like thorns which help the plant to climb toward sunshine. The root and bark of the vine contain compounds called oxindole alkaloids, which demonstrate very significant pain-relieving power.  In human studies cat’s claw extract proves effective in the treatment of both osteo and rheumatoid arthritis. For brands check out Saventaro Cat’s Claw capsules or liquid the Cat’s Claw extract from Raintree Nutrition. Let the healing power of the Amazon rainforest provide relief for you.

Rosemary

Rosemary is not only a great savory seasoning for vegetables, meats and fish, but it also stands among the great anti-inflammatory herbs. Native to the Mediterranean, this fragrant perennial herb is widely cultivated around the world for its delightful aroma and flavor. But rosemary is more than just a pleasant seasoning. The herb, eaten or taken as a tea, is excellent for the liver, helping to eliminate toxins.  Like turmeric, ginger and cat’s claw, rosemary is rich with antioxidant and anti-inflammatory compounds. Two great ways to derive benefit from rosemary are to add it to foods, and to drink rosemary tea. Check out Alvita brand rosemary leaf tea.

Chili Peppers

It may seem counter-intuitive to turn to hot chili peppers for pain relief, but these incendiary relatives of the sweet pepper are rich in a resinous substance called capsaicin, which is responsible for the heat that hot chiles produce. Capsaicin rapidly relieves pain when topically applied to hurt and sore areas. But just a tiny bit goes a long way. Next time you’re in a pharmacy, look at the Capsaicin creams. Each one contains just one quarter of one percent capsaicin (the stuff is extremely powerful). Capsaicin cream is the most widely recommended pain relieving cream by doctors, because it works. Who would have thought that a primary component of salsa could relive pain in joints and muscles? By the way, hot chile peppers are also great for digestion, and help to greatly improve circulation when chopped in foods or in hot sauces. I favor Tabasco Sauce, but there are a great many excellent hot sauces available today. 

Even with something as difficult as pain, nature provides safe, effective solutions. Chronic pain especially will respond well to the herbs I’ve just described. Make them part of your ever-healthier lifestyle, and rid yourself of the burden of pain. Best of health to you!

Chris Kilham is a medicine hunter who researches natural remedies all over the world, from the Amazon to Siberia. He teaches ethnobotany at the University of Massachusetts Amherst, where he is Explorer In Residence. Chris advises herbal, cosmetic and pharmaceutical companies and is a regular guest on radio and TV programs worldwide.  His field research is largely sponsored by Naturex of Avignon, France. Read more at www.MedicineHunter.com

Major Nidal Hasan, the army psychiatrist who allegedly murdered 13 people and wounded 29 more at Fort Hood, apparently had been trying to contact al Qaeda and had attended the same mosque as the radical imam Anwar al Aulaqi. He reportedly was torn between being a Muslim and serving his country in a war against Muslims. He seems to have written on the Internet that he felt suicide bombers could be heroes, sacrificing their lives for the greater good.

All of this may mean Dr. Hasan was a terrorist, but it also might mean he was insane. I have never met Hasan, but I know as a forensic psychiatrist that a surprisingly large number of delusions—fixed and false, sometimes very bizarre beliefs—that psychiatric patients sometimes exhibit are religious in nature. Hyperreligiousity can be one of the symptoms of bipolar disorder or schizophrenia or schizoaffective disorder (among other conditions). This is why the cliché of a delusional person, as depicted by Hollywood, is frequently someone who believes he or she is God or the devil or a prophet.

Mental illness can hijack our core and strongly held beliefs and behaviors and turn them into grotesque symptoms. This isn’t just the case for our spiritual beliefs, but also for our sexual behaviors, which can also be sent into hyperspace by conditions like those I have named. People vulnerable to mental illness can end up selling sex, buying sex, gambling away their homes and, yes, committing horrible acts of violence in a pathological perversion of the religious belief system that had previously sustained their humanity and sense of connectedness to their fellow man.

Again, I don’t know whether Major Nidal Hasan was simply a terrorist or a mentally ill person, but my point is that much more needs to be uncovered before anyone knows.

After all, it doesn’t make much sense that a terrorist would give as many hints as Hasan to fellow soldiers about his seeming antipathy for America. He may have been “disinhibited,” one of the signs of a mood disorder.

Some radical Islamic terrorists frequent strip clubs, I suppose, but the fact that Hasan reportedly did—staying for several hours at a time— may be further evidence of that sort of disinhibition.

Ultimately, the question of when extreme religious beliefs (especially those connected with murderous intent) constitute mental illness may be one that needs to be answered in this case.

What we need are facts. Did Major Hasan show signs of a mental disorder before the Fort Hood massacre? Does his family have a history of mental illness that would suggest he is more vulnerable to it? When he needed additional supervision while training as a psychiatrist, was that because he was asserting his political/ religious views to patients or because he was unable to refrain from doing so, because he was sick then, too? Was he on psychiatric medicines then or at Fort Hood? Did he prescribe them to himself? If he did take medicines, were they the right ones or the wrong ones? Some can cause severe behavioral abnormalities.

Clearly, it seems to be the case that more should have been done to look seriously at Dr. Hasan’s behavior and his thoughts before he picked up a gun and started shooting. But whether the lens should have been one focused on him as a terrorist-in-army-clothing or one focused on him as a man slipping out of rational thought, into psychosis, remains to be seen.

Dr. Keith Ablow is a psychiatry correspondent for FOX News Channel and a New York Times bestselling author. His book, “Living the Truth: Transform Your Life through the Power of Insight and Honesty” has launched a new self-help movement including www.livingthetruth.com. Dr. Ablow can be emailed at info@keithablow.com.

As a registered dietitian, people are always asking me to create meal plans for them.  While daily menus work for some, I prefer to show people the resources for a do-it-yourself version.  I like to think eventually they won’t need me anymore, and I want to be sure they feel confident in paving their own way in the kitchen or dining out.  That said; let’s take a look at a few great resources to help you jump start your meal planning at home.

First, determine the number of calories you need.  There are several calculators for this online, but MyPyramid.gov comes highly recommended as it has numerous resources at the click of a mouse.  Here you’ll enter your height, weight, age, sex, and minutes per day of daily activity. 

I also like the new Interactive DRI Tool for Healthcare Professionals put out by the Food and Nutrition Information Center.   Here you’ll enter your height, weight, sex, and activity level, then click the boxes for information desired.  At a minimum, you’ll want to select body mass index, daily calorie needs, and probably macronutrients. Use the “What’s This?” link to help determine the fitness level that best describes you.   A word of caution: Aim low on activity amounts if you find yourself unsure or have inconsistent exercise habits.  It’s better to lowball it than to generate an estimate that is too generous when it comes to calories. 

So what do you get?  With the DRI tool, you will get everything you’d ever want to know about your recommended nutrition intake (assuming you select all the boxes).  Most importantly, it will calculate your body mass index (BMI) and your estimated daily calorie needs. (Note: to determine which BMI category you’re in- underweight, healthy, overweight, or obese- click the “About BMI” link). 

How is this useful?  Having a general idea of the number of calories you need per day is something everyone should know.  It’s like knowing how much gas to put in your car. 

Next, macronutrients (carbohydrate, protein, and fat) can help with meal planning- it’s like knowing what type of gas to put in your car.  While the output for micronutrients can serve as a good reference, I don’t recommend scouring food labels to ensure you’re getting adequate selenium, for example.  For one, it won’t be on the label and two, micromanaging your intake will drive you crazy.  When it comes to micronutrients, eat a variety.  If you don’t, or doubt your ability to meet nutrient needs through food, take a multivitamin for added insurance.

Now back to MyPyramid.gov where the My Pyramid Plan will also give you an output of calories per day, along with a recommended number of servings per food group you should consume. MyFoodapedia provides quick access to need-to-know info about the food you eat such as the food group it belongs to, the number of calories in a portion size of your choice (or the default serving size), and the ability to compare it to another food of your choice.

MyPyramid is for everyone- there are sections for pregnant women, preschoolers, kids, and beyond.  You can trust these recommendations as a solid foundation for your meal plan as they’re based on the Dietary Recommendations for Americans, which are updated every five years and used as the building block for the vast majority of American nutrition standards.

As always, contact a registered dietitian for more personalized suggestions. 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

I have been writing articles lately about the reasons for the H1N1 vaccine shortage and what to do about it. You can find these pieces in Forbes.com, Slate, and most recently as an oped in Wednesday’s NY Daily News. I believe that fear has played a major role in governing our public health response to H1N1 swine flu and the pressing need for a plentiful pandemic vaccine. I realize that it is easy to bludgeon our officials with the retrospectoscope, on the other hand, many of these nervous responses are chronic, and require significant adjustment going forward:

• Vaccine fear mongers do significant harm. Fear of thimerosal (a mercury-containing preservative that is used to bundle doses and has been shown not to cause autism) led to too much time spent trying to produce single vaccine doses without it.
• The CDC’s fear of overreacting to a possible pandemic, as they did in 1976 when 40 million people were vaccinated unnecessarily for a pandemic that never came, led to too much caution here, where instead a shift in vaccine production to the H1N1 vaccine could have led to many more million doses available now.
• Fear of seasonal flu, which doesn’t peak until much later, if at all (maybe crowded out by the H1N1 pandemic strain), led to 115 million doses of seasonal flu vaccine produced, when there is no seasonal flu around.
• Fear of new vaccines in the U.S. has led the FDA to fail to approve several new vaccines which use more up to date technologies such as mammalian cell culture instead of hen eggs, or additives known as adjuvants which make vaccines more potent so a smaller supply can be used for more inoculations. One American company, Baxter, makes a mammalian cell vaccine that will be used extensively in Europe, especially for those with egg allergies, but is not approved for use here.
• Fear of vaccines has led to poor compliance, especially for children, the group that currently seems to be most at risk for complications of the disease.
• Fear of admitting error has led our public health officials to delay in acknowledging the shortage or in correcting it, delay in accepting that it is H1N1 that is the predominant flu this year, not the seasonal strains.
• Fear of the spreading flu may be useful to combat fear of the vaccine, but a better approach would be a rational discourse based on statistics and real risk.

Dr. Marc Siegel is an internist and associate professor of medicine at the NYU School of Medicine. He is a FOX News medical contributor and writes a health column for the LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel’s new Ebook: Swine Flu; the New Pandemic, will be published in early October. Dr. Siegel is also the author of “False Alarm: The Truth About the Epidemic of Fear“ and “Bird Flu: Everything You Need to Know About the Next Pandemic.” Read more at www.doctorsiegel.com

Dear Dr. Fulbright,
How can I break out of the “Good girls don’t do that” trap and realize that if you never push your boundaries, you’ll keep having the same old sex forever?
— Anonymous

Dear Anonymous,
Most people grow up with a lot of negative messages about sex, for example, they’re told whom to have sex with and under what circumstances. Anything outside of that recipe can be scary, guilt-ridden and wrong. At the same time, it’s titillating because we’re suddenly “bad” if we deviate.

When it comes to sex, the “good girl” versus “bad girl” labels are just that — societal labels. They’re just a negative way of capturing different degrees of one’s willingness to experiment sexually or push the sexual relations envelope. What works for one isn’t going to work for another, and what’s pleasurable for one is going to be a turn off for the next.

So it’s important to realize that we’re all sexually unique and into different things, and it is such a disservice to yourself (and your relationship) to not be at least somewhat open-minded to trying different things or find out what’s best for you. It’s perfectly healthy for people to test their boundaries with different types of sex play and adventures – and to discover what is most sexually gratifying for them. What other people put on you, like the “good girl” message, is a mere reflection of their own issues, attitudes, and discomforts with sexuality. It is not your burden to bear.

Realize, too, that avoiding the sexual rut helps people to experience new sensations, new forms of pleasure, and helps them to maintain monogamy.

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

One of the fortunate—and sometimes unfortunate—aspects of human biology is that we contain within us the physiology for extraordinary pleasures.  When we are psychologically in balance, our capacity to derive enjoyment from our senses and our bodies, whether through eating or exercise or sex, enriches our lives immeasurably.  But when we face underlying turmoil or pain or unhappiness, we can use our inborn capacities for pleasure as shields against thinking and feeling our emotions—literally harnessing our brain chemical messengers and neurotransmitters like infusions of drugs.
 
Sexual addiction is one of the dark roads men and women travel in order to avoid their feelings and the complexities of their life stories.  They turn to sex to “drug” themselves and relieve deeper feelings of anxiety or depression or boredom or loneliness.  In doing so they not only deprive themselves of journeying toward a true understanding of the roots of their negative feelings, they cause a lot of collateral damage.  That damage can include shattered families, a loss of respect in the community, legal problems, financial problems and health problems.
 
Sexual addiction is also unique in that it can now be “fed” 24/7 through the Internet, which provides countless graphic images and videos that are the equivalent of a constant infusion of alcohol or heroin.  Gambling addicts at least have the rate-limiting step of their own finances as a potential brake on their dependency.  Drug addicts have to procure their substances.  But sex addicts can mainline their drug through magazines, the Web, escort services and relationships built only around physical satisfaction.
 
For these reasons, it can take a long time for sex addicts to come to terms with the fact that their addiction is harming them or others.  Most sex addicts aren’t arrested with prostitutes in hotel rooms; they’re wasting good years in one emotionally anonymous relationship after another, or wasting hours and hours on the Internet, or wasting the potential for true closeness with their children because they are driven to divorce by their needs or distracted by recruiting their next lover.  What are the signs and symptoms of sexual addiction?  Here are some to consider:

– Underlying anxiety or depression when the activity related to sex is resisted.

– A need for exposure to sexually stimulating material or relationships that overshadows the need for real emotional, interpersonal connections. A need for exposure to sexually stimulating material or relationships that overshadows the need for real emotional, interpersonal connections.

– A preoccupation with sexual fulfillment or fantasies that interferes with daily life, one’s employment or one’s marriage.

If you or someone you love has any of these symptoms, a psychiatrist or psychologist is a good place to turn for help. Remember, the fact that we have the anatomy and physiology for pleasure of many kinds means that we are, as human beings, also at risk for redirecting those healthy pleasures into pathology.

Dr. Keith Ablow is a psychiatry correspondent for FOX News Channel and a New York Times bestselling author. His book, “Living the Truth: Transform Your Life through the Power of Insight and Honesty” has launched a new self-help movement including www.livingthetruth.com. Dr. Ablow can be emailed at info@keithablow.com.

I’ve been getting a lot of questions in response to a recent blog I wrote about monitoring H1N1 vaccine side effects, so I wanted to take the time to address some of your concerns. I know the overload of information on this pandemic can be confusing, but I’m here to help, so keep the questions coming and I’ll do my best to answer them for you.

I thought I heard that the H1N1 vaccine is bad for pregnant women as it has long term effects on the baby. Now, I find nothing on Fox about that. Can you PLEASE clear this up? My daughter is 6 months pregnant and does not know what to do!!
 
You must have heard wrong. We have been saying right from the beginning, as we say every year for the regular flu shot: Pregnant women are considered a high-risk group. Pregnant women have an underactive immune system as well as compromised respiratory capacity, so if a pregnant woman gets the flu, she could have serious side effects, which may not only jeopardize her health – but that of her unborn child. So get both flu shots!

Once you have had H1N1, can you get it again in the same season? What about next season? Can we get it again after it mutates?

We do not know the complete answer to this question however, if you have had the current H1N1 flu strain, you probably have immunity to this specific strain of the virus. So this season, you may have nothing to worry about. However, if the virus mutates or a new strain of H1N1 virus emerges, past exposures to the current flu strain may not be protective.

My son is 15 months old and he is borderline asthmatic. Should I get the vaccine? So many people say yes, and so many people say no. I’m so confused and don’t know what to do!! Please help!

The answer to your question is, yes. The CDC is specifically looking at children with asthma. Many of the complicated H1N1 cases we’ve seen have been in asthmatic children. The combination of viral pneumonia and asthma in a small child could be quite devastating and deadly. So talk to your pediatrician and strongly consider vaccinating your child. And don’t forget to get yourself immunized.

If the H1N1 vaccine is not available, will the pneumonia vaccine help protect your lungs from getting pneumonia if you get the flu?

The pneumonia vaccine is targeted to protect against bacterial pneumonia – specifically pneumococcal pneumonia. This will not offer protection against a viral pneumonia – which can be a complication of the flu. So talk to your doctor before you make any decisions.

The name Horny Goat Weed catches everybody’s attention. But behind the clever name lies a serious herb. For horny goat weed is a genuine sex-enhancer, a time-tested aphrodisiac that increases libido in men and women, and improves erectile function in men. 

Known also as Epimedium or Yin Yang Huo, horny goat weed leaves were purportedly the food of the yin yang, a mythical animal which achieved one hundred sexual climaxes a day. This legend points to the reputed sexual potency of horny goat weed, and its honored place in traditional Chinese medicine.

Used for over 2,000 years, horny goat weed is any of several species of epimedium (brevicorum, sagittatum and grandiflorum), a leafy plant which grows profusely in the wild, most abundantly at higher altitudes. The leaves of the plant contain a variety of flavonoids, polysaccharides, sterols and an alkaloid called magnaflorine. One of the flavonoids, icariin, is believed to play a role in the sex-boosting effects of the plant, which is used to restore sexual fire, boost erectile function, allay fatigue, and alleviate menopausal discomfort.

To get to the truth about horny goat weed, I travelled to Shanghai and met with six top doctors of Traditional Chinese Medicine (TCM), including the chief physician of Shanghai’s famous Longhua hospital, a top gastroenterologist, a pharmacogonocist, a phytochemist and two other practicing medical doctors. “What do you think about epimedium?” I asked the group. “Is it truly effective as a sex-enhancer?” There were affirmative shaking of heads all around. “Oh, yes, yes.” exclaimed one. “We have all used epimedium for decades in our practices. It is the very best sexual tonic for both men and women.” I probed further. Does the plant truly help with erectile function as some claim? Two of the physicians explained that in clinical practice, they have successfully used epimedium to treat erectile problems, to boost waning libido, and to rebuild youthful sexual vitality. “It gives you back your sexual strength,” noted another with emphasis. 

With a group of Chinese medicinal plant experts including a botanist named Sheng,  we set off to see where epimedium, or horny goat weed, grows in the wild. Our destination was Tianmushan, a large mountain area in the northern corner of Zhejiang Province. As we journeyed to remote Tianmu Mountain, Sheng explained the collection of epimedium, horny goat weed. “All epimedium is picked wild, and this raises a lot of questions. The plant is very abundant. It grows all over, so there is a lot. But people ask about epimedium being over-harvested. There is nothing to worry about in that regard. As long as the roots remain in the ground, it comes up every year. We only ever pick the leaves, never the roots. Epimedium is always there. Nobody applies any chemicals to the wild plants, so it is clean and pure.”  

We parked at the base of the mountain, and set off for the summit.. With Sheng in the lead, we hiked off into dense forest, and up a rugged trail on the mountain’s steep western peak. The tropical sun beat down on us when we stepped out of the woods, and we were drenched in sweat as we made our way up the mountain. “Most of the epimedium on the mountain has already been picked this year,” Sheng informed us. “But further up near the peak we will find plenty. The pickers don’t like to climb that high. ” Further up we came to a rock ouitcropping, where we saw our first clusters of epimedium growing in the wild. “The plant likes rocks,” Shen told us.  From that point on toward the peak we found numerous clusters of epimedium. The plant proved abundant at higher elevations, and I was happy to see it for myself in its natural habitat.  

In the United States, horny goat weed has become a phenomeon. But does it work? The distinguished botanist Dr. James Duke has long insisted so. And science is backing that claim, With a human clinical study supervised by New York physician Dr. Steven Lamm and Gerald Secor Cousins. The purpose of the study was to examine the effects of an herbal complex product in which horny goat weed was the primary ingredient. The formula was tested for it effects on  sexual satisfaction in healthy male volunteers and male volunteers who use Viagra.

In the study, 25 healthy men and 13 men who used Viagra received daily doses for 45 days of the horny goat weed-based  herbal formula.  Additional doses were taken one to two hours prior to sexual activity to determine its effect on sexual interest, sexual performance, and overall sexual satisfaction. After 45 days, the double-blind phase of the study began with a placebo product and active product randomly given to healthy men who had reported a positive response in the first phase. All subjects were evaluated after the first 45 days of treatment and finally after 60 days.Results of the study showed thatdaily use of the herbal complex for a minimum of 45 days resulted in an enhancement of sexual satisfaction in 60 percent of healthy male subjects and 45 percent of men using Viagra. 

Does horny goat weed work? Considering a long history of positive use, and the study noted above, we can probably say yes. More studies should be conducted to support these conclusions.

Chris Kilham is a medicine hunter who researches natural remedies all over the world, from the Amazon to Siberia. He teaches ethnobotany at the University of Massachusetts Amherst, where he is Explorer In Residence. Chris advises herbal, cosmetic and pharmaceutical companies and is a regular guest on radio and TV programs worldwide.  His field research is largely sponsored by Naturex of Avignon, France. Read more at www.MedicineHunter.com

The familiar chill of fall reminds us that we’re seeing less of the sun.  Less sunlight means fewer opportunities to maintain adequate levels of vitamin D in our bodies.   With all the buzz surrounding calcium, the importance of vitamin D in supporting strong teeth and bones was long overlooked.  So let’s spend a few minutes getting up to speed on calcium’s biggest supporter, vitamin D. 

Vitamin D is a fat-soluble vitamin that is naturally present in few foods, fortified in few others, and available as a dietary supplement.  Additionally, our bodies can synthesize vitamin D with adequate sun exposure. The process begins with the inactive form of vitamin D in our skin.  When met with sufficient sunlight, the hormone is converted into an active form of vitamin D through a process in our kidneys and liver.  Active vitamin D allows our bodies to better utilize calcium, meanwhile playing an important role in maintaining muscle.  Thus, vitamin D has been credited with the prevention of falls and subsequent fractures in aging populations.

Groups at higher risk of vitamin D deficiency include older adults, people with limited sun exposure (which would include most Americans in the winter months), people with dark skin, obese individuals, and breastfed infants.  So how much do you need?  The jury is still out on this one.  Current recommendations suggest the following daily intake:

- Age 50 and under:  200 International Units (IU) or 5 micrograms (mcg)
- 51-70:  400 IU (10 mcg)
- 71 and older:  600 IU (15 mcg)

That said, research suggests these intakes are too low, with some researchers estimating as high as 1000 IU per day.  In other words, it’s best to think of the current recommendations as minimums. 

Below is a list of food sources of vitamin D.  As you can see, foods that naturally contain vitamin D aren’t common in the American diet, and those that are fortified with vitamin D (most notable being milk) are not very rich sources. So unless you typically consume a tablespoon of cod liver oil daily, or drink upwards of 48 ounces of milk, it’s best to leave it to supplementation. 

Sources of vitamin D:

Source: http://ods.od.nih.gov/factsheets/vitamind.asp

For more information, check out the National Institutes of Health Office of Dietary Supplements website. 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Dear Yvonne,
Economic studies show that since 1965, Americans have gained, not lost, leisure time—anywhere from 5 to 10 hours per week. So the excuse of not having enough time for sex isn’t really valid. Is there a way any of us can get in the mood, even when you have no motivation?
—No Name

Dear No Name,
One of the best ways to have more sex is to actually have sex. This is because sex boosts testosterone in the body, which revs up our sex drive. People have lots of excuses, many which are quite valid, for not having sex, among them: Childrearing obligations, stress, time, fatigue, etc … But at the end of the day, these excuses get abused.

People need to make lovemaking as much of a priority as anything else in their lives. They also have to be mindful of not taking their lover for granted. We need to continually woo and entice our lovers, especially in keeping things hot, desirable, and fueled. Passion can be maintained throughout a romance, no matter how little time you have. But people need to understand that this takes work.

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”