This is my latest healthy Italian dish variation. I never really liked Chicken Parmesan until I had it at a friend’s bridesmaid’s luncheon. It was the most grain free item on the menu, and it was wonderful (I later found out it was breaded in some type of potato starch and not flour!).

When I got home, I decided to try to make a truly healthy version, and thus, this recipe was born. I also created a Chicken Parmesan Fingers recipe that the kids loved, so I could make a fun meal for them and a nice dinner for my husband and I in the same night.

If you ever miss Italian foods, this is a good alternative, and even if you were never a pasta person, you might like this one.

Healthy Chicken Parmesan Ingredients:

• 2-3 lbs of boneless, skinless, chicken breasts (or strips for the Chicken Fingers variation)
• 1/2 cup coconut flour (or almond flour)
• 1/3 cup arrowroot (option, can use more flour instead)
• seasonings: garlic powder, basil, salt, etc
• 3-4 eggs
• 1 TBSP heavy cream (optional)
• 1 jar (approx 24 ounces) of pasta sauce (check ingredients if store bought)
• Parmesan cheese (optional)
• Mozzarella cheese (optional)
• Tallow, Lard or Coconut Oil for frying

How To Make Healthy Chicken Parmesan

1. Put 1-2 cups of lard, tallow or coconut oil in a large skillet or fryer and turn on medium high heat.
2. If using chicken breasts, butterfly them and pound slightly with meat hammer or flat side of heavy spoon until about 1/2 inch thick. If using chicken strips, this is not necessary.
3. Beat eggs with heavy cream (if using) in a medium sized bowl.
4. On a large plate or dish, combine coconut flour, arrowroot, and spices and mix well.
5. Dip the chicken into the egg mixture and then into the flour/arrowroot mixture until well coated.
6. Put directly into hot oil and cook, flipping once, until both sides have browned and chicken is cooked (about 4 minutes per side on my stove).
7. While chicken is cooking, heat sauce over medium heat until warmed.
8. If making regular Chicken Parmesan, place chicken in large baking dish once cooked and top with pasta sauce and cheeses (if using). Heat on broil the oven until cheese is melted. For Chicken Parmesan Dippers, put the cooked chicken strips on a plate and serve with pasta sauce for dipping.
9. Serve with salad with homemade dressing of choice.

This recipe can also be modified to make delicious Eggplant Parmesan too!

What’s your favorite Italian dish? Will you try this one?

I love Fridays and Fall! Fridays are great because they mean stay-at-home date night with my husband after the kids are in bed. Sometimes we watch a movie, but tonight we are going to do a puzzle together… sounds boring, but with a glass of wine, it is a great time for conversation. (I think that just made us sound like an old married couple… we also do things like scuba dive, go hiking, and take on random building/home improvement projects together..)

Fall is wonderful for so many reasons: orchards, apples, leaves changing, sleeping with the windows open, camping, hot tea, homemade soups and chili and bonfires! What’s your favorite part of Fall?

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I am one of those with “in-between” hair. It isn’t quite curly but it isn’t shiny-straight either. I’ve always wanted curls, but have never had the time to curl my hair. I’ve been using a variation of the video below, and for the first time, have curls that last all day and take less than 5 minutes to do! How do you do your hair?

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Are you on pinterest? I discovered it recently thanks to Jennifer, and I am now addicted. It is basically a way to visually organize sites you like and things you want to do in one place. I’ve got a board for my to-do list, things I want to make for the kids, etc.

I’m actually making this one today: a hanging baby hammock! My newborn doesn’t like her crib, but loves being in a sling, so I’m hoping this one will be perfect for her.

Warning: do not go to pinterest if you are actually trying to be productive today! It has the potential to sidetrack your day and make your to-do list longer!

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If you haven’t already… check out the 2011 Primal Challenge at Mark’s Daily Apple. It is like my Wellness Challenge, but with bigger prizes! So far, he’s given away things like Vibram 5 Fingers, meat, coconut stuff, etc and there is a chance to win a whole cow!!

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Magazines usually make me pretty annoyed these days. I get a subscription to a popular women’s magazine (It was one of those frequent flyer mile things) and even though it is free, I’m seriously considering canceling my subscription and having them save the paper.

Between the advice to eat Peeps candy when dieting because they are low-calorie, the (false) implication that saturated fat causes breast cancer, and the promo for a “healthy” way to lose weight that involves soy, honey and yogurt, I rarely find anything useful in the magazine.  I actually started saving pages to blog about, but was saving more than I was leaving in the magazine…

Anyone else frustrated with all the mad advice that is so commonly promoted these days? No wonder so many people have health challenges and struggle with weight, and many of them are following the conventional advice, thinking it is going to help!

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Ever had one of those days? The kind where you wake up with the best intentions of getting everything on your list done and the whole house cleaned but then the baby is fussy, the toddler spills an entire jar of apple sauce on himself and every five minutes someone needs to go potty?

I had one of those days yesterday… here’s hoping I can get it all done today!

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Some things I enjoyed reading this week:

Jimmy Moore (of Living la Vida Low Carb) just did his 500th podcast… Wow

Coconut Oil Halted Dementia in 35 Days (and why it is brain healthy for all of us)

How Do You Handle Candy-Pushing Strangers?

How was your week? Say hi below!

Shared at Seven Quick Takes.

Coconut cream concentrate (also sometimes called coconut butter) is an incredibly tasty and filling way to get in your healthy fats! It is my favorite on-the-go treat, and I even keep a small jar in my purse for times when the kids or I get hungry while out.

It is super easy to make and can be flavored with cocoa powder, nuts, dried fruit, etc for yummy variations. If you like coconut at all, this is a great way to enjoy it!

Homemade Coconut Cream/Butter Ingredients

• 1 cup of shredded coconut or coconut flakes
• 2-3 tablespoons of coconut oil
• Optional flavorings including: real vanilla extract, chopped nuts, raisins, cocoa powder, chia seeds
• Food processor or high powered blender (I use a vita mix)

How To Make Coconut Cream

1. Pulse the shredded coconut or coconut flakes in the blender or food processor. At first, it will be powdered, then it will start to stick to itself and become smooth like almond butter.
2. When it starts to get thick, add 2-3 TBSP of melted coconut oil and keep blending until smooth.
3. add any flavorings and mix by hand
4. Store in a jar, in or out of the fridge or take as an on-the-go snack.
5. Enjoy!

Insultingly easy, I know! It’s one of my favorite ways to eat coconut. What’s yours?

This is a recipe I’ve been experimenting with for a long time and it has taken several botched batches to get it right (of chocolate… oh darn).

I finally feel like it is blog ready, and it will also be making its debut at Moms NightOut tomorrow, so I’ll let you know how they think it is.

These truffles are mostly healthy, and certainly on the healthier end of the dessert scale. They are perfect for date nights, formal parties, or anytime you want to make chocolate a little healthier.

Did I mention they are also super easy?

Healthy Chocolate Truffle Ingredients:

• 1/4 cup Coconut Oil (can also use butter)
• 1/4 cup heavy whipping cream (organic, not whipped yet)
• 1 1/4 cups 70% or higher dark chocolate chips
• Essential oils or orange, mint or lavender (food grade)(optional)
• nuts, toasted coconut, and cocoa powder (optional)

How To Make Healthy Truffles

1. Melt the coconut oil (or butter) and heavy cream in a pan and bring to a strong simmer
2. Pour the chocolate in a medium sized bowl and pour the hot oil/cream mixture over the chocolate
3. Stir slowly with a whisk to incorporate until chocolate is completely melted.
4. Add 2-3 drops of mint, lavender, or orange essential oil if you want to (mint is reaaaaaallly good)
5. Put bowl in fridge for a couple of hours
6. When the chocolate mixture has gotten firm, remove the bowl from the fridge and using a spoon or melon spoon, scoop out small amounts of the chocolate mixture.
7. Roll into 1 inch balls using your hands and then roll in cocoa powder.
8. Can also drizzle with more melted chocolate and coat with toasted coconut, finely ground nuts, orange zest, etc.
9. Enjoy… a lot!

The many health benefits of coconut oil, the deliciousness of chocolate… what do you think? Will you try them?

Shared at Fight Back Friday

As we near the end of the challenge, there are a few more great giveaways left in store!

Today, Tropical Traditions is back with another great giveaway. A lot of my recipes use Coconut Flour, and Tropical Traditions is giving away a 2.2 lb bag to today’s winner.

If you haven’t used coconut flour before, it is wonderful for recipes like:

• Coconut Flour Grain Free Biscuits
• Apple Cinnamon Muffins
• Coconut Flour Pancakes
• breaded dishes like Easy Eggplant Parmesan 
• Grain Free Banana Bread
• much more!

If you are just making the switch to grain free, or even if you still eat grains, coconut flour is a great alternative to wheat flour that is high in protein and fiber. It is also much cheaper than other options like almond flour!

The Contest

Step One: Go To Tropical Traditions and sign up for their newsletter if you haven’t already. You’ll be emailed about discounts and special offers and you can unsubscribe at any time

Step Two: Leave a comment below letting me know that you subscribed and answering this question: “If I could only eat five foods for the rest of my life, they would be…” Think about the nutrition as well as the palatability!

I’m looking forward to hearing your answers! I’ll post mine in a couple of days!

Details: Contest ends at 11:59 pm CST on Friday, August 26. Open to US Residents only. Winner will be announced in the weekly email have 48 hours to contact me. Topical Traditions will ship directly to the winner.

Full Disclosure: I did not receive a product to review or any commission for doing this giveaway. I personally buy Tropical Traditions products and enjoy them. If you are a first time customer who clicks on one of the above links and buys a product from Tropical Traditions, you will get a free copy of their Virgin Coconut Oil Book, and I will get a small referral coupon. (I’d be really appreciative if you are going to order anyway)

Thanks to reader Sarah for passing on this great tip for a healthy banana bread recipe! She modified my Apple Cinnamon Coconut Flour Muffins to make a healthy version of banana bread.

This wasn’t a recipe I’d tried myself, because I’m not much for bananas, and just hadn’t had a desire to make banana bread. I made these for my kids and was surprised to realize that I actually liked them. This is actually a big deal for me, since this is one of the first things with banana I’ve been able to eat in years! In fact, I might actually like these more than the original muffins.

If you are a banana bread fan…. definitely try these!

Coconut Flour Banana Bread or Muffins

Ingredients:

• 5 Eggs
• 2 bananas
• 1 scoop protein powder or 1 tsp arrowroot (optional)
• 1/4 cup coconut oil or butter (softened)
• 1/2 cup coconut flour
• 1 tsp baking soda
• 1 tsp vanilla
• small amount of milk to thin (may not need)

How to Make Banana Bread or Muffins:

1. Preheat oven to 400 degrees
2. Put all ingredients in medium sized bowl
3. Using strong whisk or immersion blender (recommend!), mix until smooth and well incorporated. If batter is too thick, add a little milk to thin, but don’t let it get runny at all.
4. Put into greased muffin tins- i use a 1/4 cup measure to make pretty even sized. Batter will be somewhat thick.
5. Bake for 13-18 minutes until lightly browned and set in middle.

Thank again to Sarah for sharing her recipe! I definitely recommend these!

What’s your favorite grain free recipe? Will you try these?

Shared at Fight Back Friday

Here’s a recent question I got from a reader about sun exposure while eating a healthy diet. Perhaps some of you can relate. Leslie asks:

Since going grain free, sugar free, etc and incorporating more healthy fats and vegetables about 6 months ago, I’ve noticed I have a higher tolerance to the sun. I not only don’t burn, but I’m able to stay out in the sun longer without turning the tiniest bit pink and I tan more easily than I ever have before (which is saying something since I have red hair!). I was wondering if there is any science to this or if it is just in my head? Any thoughts?

It is funny that Leslie brought this up, because I noticed the same thing after I transitioned to eating real foods. Other bloggers have reported a similar reaction (like here, here, and here)

This was one of the most surprising things for me, since I too, was typically fair skinned and did not tan well. In fact, until the last couple of years, I couldn’t remember a time that I had a real tan or had gone an entire summer without burning.

There is plenty of anecdotal evidence that a real food diet can offer some protection against sunburn, but is there any evidence to back it up?

Background Info

In the last several decades, the push to use sunscreen and limit sun exposure has gotten stronger and stronger. It is now possible to find SPF 70 or higher, and thanks to massive campaigns, most people are at least mildly aware of the “dangers” of sun exposure.

Despite the push for more awareness about sun exposure, and the advice to use sunscreen whenever we go outside, incidence of skin cancer, especially melanoma, is rising dramatically.

In fact, skin cancer rates are rising by 4.2% annually, despite the fact that we  spend less time outdoors and wear more sunscreen.

Perhaps the problem isn’t lack of sunscreen, or even sun exposure at all, but a deeper cause? (More on this in a minute).

Of course, this is not how the mainstream medical community is reacting at all. As evidenced by the recommendation to continue eating low fat despite the dismal failure of the lipid hypothesis over the last few decades, the conventional wisdom seems to be that if something doesn’t work, more of the same thing will definitely work.

Rather than consider that perhaps there is another cause to the rising rates of skin (and practically every other) cancer, the mainstream advice is: avoid the sun more, use more sunscreen and should you be worried about your vitamin D levels, take a supplement.

Does Sunscreen Prevent Skin Cancer?

The general idea is that since sunscreen prevents sunburn, it also logically prevents skin cancer. While there might be some logic to this, there is not actually any science to back it up.

In fact, a study in the Journal of Clinical Pharmacology and Therapeutics reports that:

Sunscreens protect against sunburn, but there is no evidence that they protect against basal cell carcinoma or melanoma. Problems lie in the behavior of individuals who use sunscreens to stay out longer in the sun than they otherwise would. Vitamin D inhibition is, at this stage, unlikely due to insufficient use by individuals. Safety of sunscreens is a concern, and sunscreen companies have emotionally and inaccurately promoted the use of sunscreens.

While it is certainly logical that avoiding sunburn is a good idea, the question of if sunscreen is the best way to do so is certainly up for debate. We do know that sunscreen inhibits Vitamin D production, especially when used regularly and that Vitamin D deficiency has been strongly linked to a variety of cancers, including the most dangerous types of breast and colon cancer.

So as a society, we avoid the sun, which helps our bodies naturally produce Vitamin D, and put chemical laden lotions on instead in hopes of reducing one type of cancer (skin) that is not commonly fatal.  In the process, we make ourselves vitamin D deficient and increase our chance of a host of other cancers, including some of the most fatal cancers.

The Role of Diet

In the quest for an easy (and profitable) solution to skin cancer, mainstream medicine and media have recommended sunscreen and limiting sun exposure while greatly ignoring any potential role diet can play in skin cancer formation or prevention.

Perhaps, since skin cancer rates are rising despite the highest rates of sunscreen use in history, it is time to look at alternative explanations.

In the same past few decades that skin cancer (and other cancer) rates have risen, some dietary factors have also changed, including: increased use of Omega-6 vegetable oils, higher consumption of processed foods, more chemical additives in foods, reduced consumption of saturated fats, increased grain consumption, etc.

Omega-6 Vegetable Oil Consumption

Omega-6 oils like canola, cottonseed, vegetable, soybean etc, are a very new addition to our diets and there is no biological need to consume oils in this state. There is also evidence that when these oils are consumed, they can be used in place of the saturated and monounsaturated fats the body needs for skin formation and actually lead to skin cancer.

In fact, some studies have shown that the high linoleic acid content in vegetable oils increases the instance of skin cancer and other cancers, and lowers the body’s ability to fight cancer. As the article explains:

Thus, the amount of linoleic acid in the diet as well as the balance between omega-6 and omega-3 determine the susceptibility of the skin to damage from UV rays. This is a very straightforward explanation for the beautiful skin of people eating traditional fats like butter and coconut oil. It’s also a straightforward explanation for the poor skin and sharply rising melanoma incidence of Western nations (source). Melanoma is the most deadly form of skin cancer.

While vegetable oil consumption has risen, saturated fat and Omega-3 fat consumption has dropped.

Saturated Fat and Omega-3 Fat Consumption

At the same time that Omega-6 oil consumption has risen, consumption of saturated fats and Omega-3 fats has declined. We’ve seen how well that’s worked out for us, but it turns out that it could have a pretty big impact on skin health too.

The body needs healthy fats, including saturated fats, monounsaturated fats,  and Omega-3 fats, to regenerate skin tissue, and these fats are the preferred building blocks in the body. If the body doesn’t get these fats (and many people don’t these days), it will use whatever it has available, including Omega-6 fats, which are not the preferred fat for building skin and collagen and can cause mutation (cancer).

Increased Consumption of Grains and Chemicals

With the recommendation to limit saturated fats came the advice to eat “heart healthy whole grains” and this has been the standard dietary recommendation for the last few decades. Unfortunately, for many people, grains can cause inflammation in the body and lead to a host of problems.

Combine this with the plethora of chemicals we are exposed to on a daily basis from food, air, cosmetics and even *gasp* sunscreen, and there are many chances for skin mutation to occur!

Healthy Food Can Help!

Just as unhealthy food has a negative effect on skin and overall health, a real food diet can offer protection from various healthy problems, including sun related ones. Fortunately, the diet and lifestyle factors that help with skin health are probably already things you are doing, including:

1. Eating Enough Good Fats

To make sure your body has the proper building blocks for healthy skin and to reduce inflammation, make sure to get enough healthy saturated, monounsaturated and Omega-3 fats while avoiding polyunsaturated fatty acids and linoleic acid in Omega-6 vegetable oils.

2. Getting Enough Antioxidants

If you’re avoiding grains and Omega-6 oils and eating proteins, fats and vegetables instead, you are probably great in the antioxidant department. Even real food “treats” like berries and dark chocolate, are packed with antioxidants.

Antioxidants help reduce inflammation and free radicals (which you also won’t have as much of if you’re not eating grains, sugars and omega-6 oils. Research has shown a strong protective effect of antioxidants against sunburn and skin damage.

3. Optimizing Vitamin D

This is a logical step in protecting the skin and many other parts of the body. Melanin, the dark pigment that we get when we tan, is produced to shield the skin from further UV exposure by providing a type of barrier. This is why dark skinned people need more sun that those with fair skin to get the same amount of Vitamin D. When the body has enough Vitamin D, it will start producing Melanin to keep from getting too much. There is evidence that optimizing Vitamin D levels through sun exposure and even through supplementation will help the body produce melanin faster and retain it longer.

Research has shown that taking 5,000 to 10,000 IU of Vitamin D for several months can have a sunburn preventing effect and can improve the ability to tan.

4. Getting Sun Exposure Gradually

While the sun is very beneficial because it helps our bodies produce Vitamin D, sunburn is certainly not beneficial. The easiest way to avoid sunburn naturally is to increase sun exposure gradually, while eating a healthy diet. For most people, 15-30 minutes is enough at first, though many can work up to several hours without a problem.

If your activity level requires you to be out for longer than this, wear protective clothing or find some shade!

5. Avoiding Chemicals and Using Natural Options

Since your body needs Vitamin D and there is no conclusive evidence that sunscreen protects against skin cancer, it is best to avoid using sunscreen, especially the chemical laden varieties.

If you have to be out in the sun for extended periods of time and can’t seek shade, use a natural homemade sunscreen or plain coconut oil (which supposedly has a natural SPF of about 4).

At this point, I truly wonder what a healthy diet can’t help! I was happy with the weigh loss, additional energy, clearer skin, better sleep, etc, but it even helps reduce sunburn and improve tanning!

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Oil Cleansing

Use olive, coconut or almond oil with Castor oil to clean your skin instead of a harsh soap. This will cleanse your skin naturally and keep from pulling out natural oils. My personal blend is 25% Castor Oil (don’t use straight!) and 75% sweet almond oil.

How to do it: Rub a small amount of oil onto dry face and massage into skin for several minutes. To remove, Soak a clean washcloth in steamy water and place on face until it starts to cool. Gently use the washcloth to wipe your face until the oil is gone. Softest. Skin. Ever! Here’s a website with much more detailed info if you are interested

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Natural Bronzing

Until I switched to eating healthy, I never tanned well at all! I used to try all kinds of natural “bronzers” and self tanning lotions (cringe on the ingredients!) in hopes of golden skin. Now, I’m excited to be able to tan easily, but for days when I want a slightly more bronze look, I head to the kitchen…

How to Do It: Mix cocoa powder, cinnamon and arrowroot (optional) until you get a shade you like. For me, this was at least half cocoa powder, about 30-40% cinnamon and a little arrowroot, but experiment to get your skin tone. Store in a small jar or container and brush onto skin for an instant bronze look. Bonus: it smells good! You can also mix this into lotion for a liquid version!

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Food Facial Mask

No need to drop a lot of money at the spa for great skin, just rub breakfast on your face instead! Many foods are also beneficial for your skin too!

How to Do It: Use honey, plain yogurt or whipped egg whites by themselves or in combination for a great toning facial mask that leaves skin glowing.

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Naturally White Teeth

Use strawberries (I know they are red!) and baking soda as a highly effective and natural teeth whitener. Oil pulling (swishing oil in the mouth and then spitting) is also an effective way to whiten teeth.

How to Do It:Make a paste of equal parts mashed or pureed strawberries and baking soda. Put in mouthguard or tooth tray and leave on teeth for up to 30 minutes. Repeat a couple times a week until your teeth are as white as you want. To speed things up, swish with 1 TBSP of olive oil each night for 20 minutes and then spit and brush well. This supposedly helps remove toxins too, but I can certainly vouch for its whitening capabilities!

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Natural Hair Conditioner

For an occasional hair strengthening treat, mix up some other breakfast foods into a natural hair mask. This certainly isn’t one for everyday use, but it makes hair shiny and smooth and even works on really curly hair (according to a lucky friend with lovely curls!)

How to Do It: Mix one banana and one avocado and puree until smooth (great way to use over ripe bananas and avocados!). Add essential oils if Banana isn’t your fragrance of choice. Comb through clean, damp hair and put a shower cap on. Leave on for at least 15 minutes and rinse out in the shower. Go sign up to audition for a hair commercial!

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Sugar Scrub

Sugar is not good for your body. It is, however, great for your skin! Since your skin doesn’t metabolize and store glucose or fructose like your fat cells do, sugar is a great way to tighten and smooth skin! Sugar scrubs in stores are expensive! Sugar scrubs in the kitchen are not!

How to do it: Mix equal parts of white or brown sugar and olive or almond oil and add essential oils of choice (optional). To exfoliate skin, rub the mixture onto skin and massage in for a couple of minutes. Rinse off with warm water. Enjoy!

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Natural Microdermabrasion

Ever seen those ads for microdermabrasion (not even sure I’m spelling it right!). Well, they look expensive and I’m leery of the chemicals they might contain. No worries though… the kitchen can help! Baking soda is a very effective natural and gentle abrasive that pulls off dead skin cells and makes skin glow!

How to Do It: Wet face with warm water. Pour some baking soda into hands and massage into your face for at least 3 minutes. It will sting a little (its called abrasion!). Rinse with warm water and pat dry.

Those are all strange kitchen ingredients I’ve put on my face, hair or skin. What are your beauty tricks and tips? What is the strangest thing you’ve tried in the name of beauty?

Shared at Conversion Diary and Fight Back Friday

Their organic, fair-trade, cold pressed coconut oil contains high amounts of immune boosting Medium Chain Fatty Acids and Lauric Acid.

Coconut Oil is a staple in my kitchen, especially in my kids favorite recipe: Chocolate Coconut Clusters (p.s. we just tried adding chopped pecans to these… amazing!)

If you’ve been around my blog much, you know that I absolutely love coconut oil for all its amazing health and nutrition benefits, and was really excited to be able to try another great brand!

I was impressed with the Kelapo oil and will likely use it again. It has a pure coconutty taste, but it isn’t overpowering, and it was great in teas, in recipes and even as a lotion.

One thing that I noticed that makes Kelapo different too, is that they offer coconut oil not only in jars, but in capsule form for those of you who might love the healthy benefits of Coconut Oil, but aren’t quite sold on the taste yet. Actually considering the capsules as a 90th birthday present for my grandma!

They also offer small size jars for those of you who don’t happen to go through a gallon a month!

The makers of Kelapo also have a coconut oil blog that has some recipes and info on the health benefits of coconut oil. Check out Kelapo.com to see all of their products and info!

[p.s. I didn't receive any monetary compensation from this post, and none of the links are affiliate. Kelapo let me sample their product, and I'm providing my honest review!]

Most sunscreens contain toxic ingredients or endocrine disrupting chemicals that in many cases may actually promote skin cancer growth and free radical production in the body. In fact, in the years since sunscreen use began, skin cancer rates have actually risen, and a 2007 document from the FDA stated that: “The FDA is not aware of data demonstrating that sunscreen use alone helps prevent skin cancer” In fact, many reports show that most sunscreens actually raise skin cancer risk.

Even natural commercially available sunscreens often have toxic ingredients! Check out your brand here!

Considering many people these days are actually Vitamin D deficient, I consider lack of sun exposure to be a much bigger problem than too much exposure. Vitamin D deficiency has been linked to many types of cancers including the most deadly types of breast cancer. Lack of Vitamin D has also been linked to problems during pregnancy including pre-eclampsia, gestational diabetes, premature labor and more.

As a society, we’ve literally cut off our nose to spite our face when it comes to sun exposure. To avoid skin cancer, which is not a particularly deadly cancer, especially if caught early, we’ve shunned the sun and the Vitamin D our bodies produce with sun exposure.

On top of that, sun exposure itself is not conclusively linked to skin cancer, and many other factors, such as Omega-6 Vegetable Oil consumption can have a big impact on skin health!

In most cases, my approach to sun exposure is to get adequate daily exposure, without getting close to the point of burning. Since most of us don’t work outside these days, it actually takes effort to get daily sun, rather than to avoid it.

In the event that I’m going to be out in the sun for much longer than my skin is used to, it is often easy enough to just put on a hat or shirt  to shield my skin.

If none of these options are available, for instance, on a day at the beach in early summer before I’ve been in the sun much, I will very occasionally use natural sunscreen. I’m yet to use it this year, and hope not to at all, but I wanted to share my recipe so that if you are in the sun for extended periods of time this summer, you have a natural option.

This would also be a more natural alternative for really young children, those taking medication that increases sun burn risk, or those who burn very easily.

Just to clarify, even though this natural sunscreen smells great and is naturally moisturizing, I don’t recommend using it daily since the Vitamin D you get from the sun will be more beneficial in the long run!

Natural Homemade Sunscreen Ingredients:

• 1/4 cup oil (coconut, olive, almond or grapeseed are good)
• 5 tsp Zinc Oxide (available online or in many stores on the diaper aisle, just make sure it is pure zinc oxide)
• 1 TBSP Beeswax or emulsifying wax
• 3 TBSP natural aloe vera gel (not the kind with alcohol or propylene glycol
• 1/2 cup distilled water or brewed green tea (strained)
• 2-3 capsules of Vitamin E oil (optional)
• 10 drops Grapefruit Seed Extract (optional)
• Essential Oils of Coconut Extract for scent (optional) [Note: do not use citrus essential oils since they can actually cause burning]

How To Make Natural Sunscreen:

1. Heat Oil and beeswax on double boiler until just melted.
2. Remove from heat, and add vitamin E and essential oils.
3. Put into bowl that will not be used for food, and add zinc oxide powder, set aside.
4. In small pan, heat water or tea and aloe vera until just warm.
5. Add the water/aloe mixture slowly while whisking vigorously or use an immersion blender.
6. Add any additional essential oils or fragrances (except citrus)

Additional Notes:

• This sunscreen is not completely waterproof and will need to be reapplied after sweating or swimming
• Make sure not to inhale the Zinc Oxide- use a mask if necessary
• This recipe has an SPF of about 20, though adding more Zinc Oxide will increase the SPF
• Add more beeswax to make thicker sunscreen, less to make smooth sunscreen
• I recommend coconut or vanilla extract or lavender essential oils for fragrance
• Store in a cool, dry place or in the fridge
• I prefer to store in a small canning jar and apply like a body butter. It will be thicker, especially if you use coconut oil in the recipe.
• remove the Zinc Oxide and this makes an excellent lotion recipe!

An Even Faster Way To Make Sunscreen:

• Get a bottle of your favorite lotion (that doesn’t contain citrus oils!)
• Add a couple Tablespoons of Zinc Oxide
• Mix well
• Use as Sunscreen

What do you think? Avid sunscreen user or Vitamin D junkie?