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GAPS Healthy Fats Real Food

Why a High-Protein Diet Won’t Make You Healthier

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Due to the insistence of conventional health communities that fats and cholesterol should be avoided, high-protein diets have been all the rage for a number of years.

The Atkins Diet was popular for many years and received much press and attention since it came out in the late 1950s. Many people claimed to lose a lot of weight on this diet. Depending on who you asked, this diet was heralded by some as a low-fat diet, high-protein diet and by others as a high fat diet.

This quote by Dr. Atkins himself describes the diet:

“Those of you who read my first book, Dr. Atkins’ Diet Revolution, know what diet to follow — there was only one. Millions of dieters simply called it the Atkins Diet. It was a very low carbohydrate reducing diet (not a high-fat diet, as many of my nonreading critics asserted).”

The South Beach Diet came out during the 2000s and it affected more dieters than just about any diet during that decade. The major flaw with most of these types of diets was they didn’t emphasize something of great importance: healthy fats – which are so critical for health. As a result, many people who followed the Atkins Diet gained the weight back after losing it.

It may seem counter-intuitive that eating fat and cholesterol can be good for health, but this myth about fat and cholesterol being bad for us has no grounded science behind it.

You can see clear evidence of bad science being used everywhere. A good example is the USDA Dietary Guideline recommendations such as MyPlate, featuring a diagram of 5 food groups: fruits, vegetables, grains, protein, and dairy. But fat is nowhere to be found.

And yet, fat is one of the most critical foods we could eat for health since it’s one of our best sources of Vitamins A, D, E, and K2 – essential fat soluble vitamins, Omega 3s, CLA (conjugated linoleic acid), and other important nutrients like folate, B12, iron, and zinc.

Fat and cholesterol are essential for a wide range of bodily functions:

  • Necessary for the production of hormones in the body.
  • Brain and nervous system function (a majority of our brains are composed of fat)
  • The foundation of cell integrity
  • Digestion and normalization of blood sugar levels
  • Regulation of body temperature
  • Protecting internal organs from damage
  • Providing energy
  • Maintaining proper weight and metabolism levels

Dr. Weston A. Price learned in his world travels by visiting 14 various countries that all healthy populations who were free of disease consumed much more of these nutrients from animal foods – sometimes up to TEN times the amount we currently consume in our modern culture.

Truth be told, avoiding fat and cholesterol is disastrous for health.  A number of medical doctors are now admitting this openly to the public.

When you stop and think about our modern health guidelines which recommend avoiding fat – have these really helped our population become healthier or lose weight? Not at all. According to recent reports, in fact, we are continuing to get fatter and sicker with each passing year.

What’s wrong with lean meats?

Lean meats are very hard-to-digest. Since they lack fat-soluble vitamins such as A and D, they end up becoming putrified in our digestive systems and cause chronic pathogenic bacteria in our guts which spreads to all parts of our bodies. This leads to many other health issues including weight problems, auto-immune disease, food allergies, bone and joint issues, and others.

Even a lot of grassfed meats tend to be short on fat.  If you are coming off a low-fat diet you will probably need some help getting your digestion back in order to be able to handle fats. Starting out slowly with well-cooked meats, poultry, fish, and other animal fats in broths and soups, with vegetables and plenty of healthy fats like butter or ghee, lard, or tallow. These are very healing and can help you to be able to to properly digest your food.

So eat your meats with plenty of fat:

  • olive oil
  • butter
  • ghee
  • coconut oil
  • fat drippings from lard (pork fat), schmaltz (chicken fat) or tallow (beef fat or suet)

and also with gelatin-rich broths or cooked in broth made from the bones of animals and birds on pasture.

The GAPS protocol by Dr. Natasha Campbell McBride may be a good healing and detox if you have digestive issues and want to heal so you can properly digest foods again. You may also need digestive enzymes or hydrochloric acid. The best brand of enzymes I’ve found is Enzyme Formulations, and you need a practitioner to obtain them. Houston Enzymes are also a quality product that I’ve heard many good things about from clients and others. They have customer support to help you determine which are right for you.

What’s wrong with protein powders?

Protein powders are a popular food product that many people buy because they don’t have time to prepare something real. Slick marketing and labeling has convinced consumers these are healthy products to consume. But, these powders are processed through high heat temperatures which denatures the protein. Processing actually turns those substances into something harmful – a free-glutamate (think MSG).

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Plus, protein powders almost always contain a bunch of synthetic nutrients, stabilizers, preservatives, and other things you can’t even pronounce or comprehend what they are. Even the supposedly high-quality whey protein powders that are healthy, containing organic grassfed whey from healthy cows, like this one – Whole Whey Natural from Metaorganics

  • Whey protein concentrate from grassfed cows’ raw milk (pesticide free, no added hormones)
  • Fibersol (what?)
  • Arabinogalactin extract (what?)
  • Nonfat milk powder (no thanks, I’ll take real full fats that aren’t oxidized)
  • Lecithin (soy, no thanks)
  • Medium chain triglycerides (which you can get from real coconut oil)
  • Natural flavors (MSG)
  • Guar gum (MSG)
  • Lohan (what the heck is that?)

Okay, whole whey protein from grass fed cows’ milk, that’s the only thing I’d even consider consuming on this list.    But I could get that from having a smoothie with yogurt and kefir in it, or drinking a glass of milk, or eating some cheese.

Even if you knew what the other ingredients were, do you need to be consuming them? Probably not. So everything else? I’d avoid like the plague and just eat real food.

This product is a great example of how just because something is labeled organic or even grassfed, does not make it healthy to consume.

But aren’t plant protein powders better?

There are other protein powder products not sourced from animals using proteins from plants, grains, and seeds. No matter how the labels might describe them as being low-temperature processed or non-denatured, these products are still as unnatural as can be, and we should not rely on grains or plants in those amounts as a good source of protein. Our ancestors never did this. Again, there is no fat present in these products as the proteins are isolated and compounded many times above what would occur in nature.

Vegetables, grains, seeds, and legumes contain phytic acid – an anti-nutrient that can leach minerals from the stores in your body – usually the bones. To neutralize these components, sprouting/soaking, fermentation, cooking, and serving with healthy fats is required. When those techniques are applied, your body can use the nutrients in those foods. But eating in raw form, or in the case of grains simply cooked, or highly processed and compounded many times as protein powders is not a smart way to consume these foods.

You’re better off eating a nice pile of chopped up broccoli and carrots, cooked in a pan with butter, salt, garlic, and some seasoning than you are to consume plant protein powders. You’ll absorb the nutrients in the plants better since you’ll be eating it with a wonderful, healthy fat with fat-soluble vitamins (A&D), and it will actually taste good.

Protein and fat work together

There’s absolutely nothing wrong with protein – provided it’s a natural source of protein and it’s also accompanied by some type of natural fat such as in meats or animal products. Even some other foods such as grains, vegetables, legumes, and nuts contain a small amount of protein (although not much except for in the case of nuts). But the point is, those foods with small amounts of protein don’t have much naturally-occurring fat.

That’s why it’s important to traditionally prepare grains, seeds, legumes, and vegetables – either through fermentation or soaking/sprouting and/or cooking to neutralize phytic acid, and eat with healthy animal fats. Those fat-soluble nutrients help us to absorb the nutrients in those foods.

The lack of fat in high-protein foods like industrially-produced lean meats and processed foods like protein powders is a problem because they lack vital, fat-soluble nutrients. In this case, Vitamin A.  The body stores Vitamin A in the liver. If you keep eating high-protein foods with no fat, you will soon deplete Vitamin A stores in the body.  This leads to many chronic issues including:

  • bone issues and osteoporosis from loss of calcium
  • Heart or kidney disease
  • Thyroid and hormonal imbalances
  • Auto-immune disease such as fibroymyalgia (chronic fatigue) or more serious issues including diabetes

All of these issues sum up much of what is wrong with our population’s modern health profile – some of the most common diseases people have, and they are on the increase. As a coincidence, many people avoid fat, count calories, and cling to nutrient-deficient diets.  Quite an interesting connection, isn’t it?

What’s wrong with modern diets?

The Standard American Diet is sorely depleted of nutrient-dense foods. Besides chemicals and toxins in our diets from processed foods that make up so much of what we eat, three ingredients that have remained a constant in our everyday eating habits are white flour, sugar, and vegetable oils.

Dr. Weston A. Price discovered that fat-soluble vitamins A, D, E, and K2 were present in the diets of healthy populations he studied all over the world. Modern diets are lacking in these nutrients, including Vitamin A, a nutrient we can get from foods such as cod liver oil, liver, butter, cream, fish, and fish eggs.

We have an abundance of lean protein foods in our diets because conventional medical information tells us to eliminate fat and cholesterol. Lean meats are NOT natural in any sense of the word, and the majority of them are produced on CAFOs (concentrated animal feeding operations) where animals do not receive a natural diet nor live in a natural environment. This makes the meat and fat content of these foods off-balance and not healthy for our bodies. For example, due to the way they are produced, CAFO meats are too high in Omega 6s, and the ratio of Omega 6 to Omega 3s is about 15:1 or wider. Grassfed meats are the correct balance at approximately 3:1.

For thousands and thousands of years, healthy meat and poultry was eaten by people around the world with fat, skin, bones, and everything else that goes with animal foods. Those were not separated out, they were considered essential and necessary for maintaining good health.

Instead of processed foods or protein powders that have isolated, high amounts of denatured protein and lack other important co-factors and nutrients, eat healthy foods with saturated fats and real nutrients like egg yolks from pastured hens, raw yogurt, milk, or other dairy food, coconut oil, mashed up avocadoes to soups, broths, stews, and or smoothies. Eat fatty cuts of grassfed meats, pork, lamb, poultry and game meats with plenty of butter, olive oil, or other animal fat and with or cooked in bone broths. Cook your vegetables and braise your meats in butter, lard, tallow, or ghee. For desert, have a big bowl of home-made full-fat raw yogurt with fruit, nuts, and cinnamon.

Here’s a recipe for home-made whey on the Radiant Life site, which is an excellent natural source of real protein. You can also easily make a home-made protein powder such as the recipe featured in Nourishing Traditions by Sally Fallon.

These foods are delicious and good for you, and will bring back flavor to the bland, boring processed foods you’ve been eating that aren’t healthy. Instead of high-protein and low-fat, make your meals high-protein and high fat too.

Want more information?

The importance of dietary fats

What’s the real scoop on red meat and higher mortality rates?

Which is better for your health – polyunsaturated or saturated fats?

Dr. Sinatra and others speaking out – cholesterol is not the cause of heart disease

Green Living Healthy Living Kids & Family Real Food

Get Your Sunshine While You Still Can…Prevent Flus and Colds!

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Vitamin D deficiency is an epidemic problem in the modern world. In 2010, a large study published in the Journal of Clinical Endocrinology and Metabolism revealed that 59 percent of the population is vitamin D deficient.

Almost 25 percent of the test subjects had extremely low levels of this critical hormone. Source (Department of Medicine, Section of Endocrinology, Nutrition, and Diabetes. Vitamin D, Skin and Bone Research Laboratory, Boston University Medical Center, Boston University School of Medicine).

If you think you aren’t affected by Vitamin D deficiency, read this post I wrote from 2010.

Have you ever wondered why there seems to be a particularly bad few months of flus and colds during the waning months of winter and into spring – around the end of January stretching into April? When I say this, I’m not saying there aren’t any flus and colds during the other winter months, but simply that this seems to be when these illnesses are at their most acute.

I believe this is because these are the last grey months just before spring, and our bodies stores of Vitamin D – if we have any left – are running out or we are greatly depleted.

Summer’s leaving!

Now’s your chance! It’s September and if you live in the Northern Hemisphere, summer is on a fast ticket to the southern hemisphere. Where I live, Boise, ID, which is in the Northern U. S. , there are still some hot days and good sun exposure time left until at least November.

With each successive winter season I find that I am able to resist illness with even greater ease than I did the previous season. Besides a good diet including real food and plenty of healthy fats, one of the things I’ve changed in the last 7 years is that I make sure I am getting plenty of sun exposure to store up Vitamin D for the winter.

Between working in the yard and going on hikes in the foothills with my dog, I generally try to get at least an hour or more of sun daily. I also go out in my back yard and lay in the sun for 30-45 minutes whenever I can (sometimes it’s hard to find the time). But I really try to make time because I know it’s an insurance policy against flus, colds, and other illnesses. I really find that I don’t burn the way I used to, that I get tan more than anything else. I’ve also almost never used sunscreen on my son who also has had really only 2-3 sunburns in his whole life, which were very mild.

During the month of August we had numerous fires around the Boise, ID area where I live, making it unpleasant and downright unbearable to go outside. I feel as though I’ve had a whole month of summer ripped away, so I’m going to make the most of it while the sun is still here and get exposure as much as possible.

Increasing disease rates, despite medical recommendations to avoid the sun

Do you ever wonder why we still have such high rates of cancer and skin cancer, even though we are told to avoid sun exposure and use sunscreen every time we walk out the door?

With so many people being told to avoid the sun and slather on the sunscreen which contains toxic chemicals and blocks our bodies’ ability to absorb Vitamin D, and people working indoors in offices – it should be obvious that we are not getting enough Vitamin D. It’s no wonder this health issue is such a problem. Disease rates in developed countries where we avoid the sun, consume processed foods regularly and also use many personal  care products,  it’s no secret that disease rates are increasing all the time:

For more information on how toxic sunscreens can be due to their ingredients and harmful because they don’t allow us to get the Vitamin D we need from the sun, read this post I wrote from 2010.

Symptoms of Vitamin D deficiency include:

  • Depression
  • Anxiety
  • Frequent flus and colds
  • Muscle weakness or fatigue
  • Diabetes and blood sugar issues
  • Other auto-immune disease such as M.S., Lupus, rheumatoid arthritis, and fibromyalgia
  • Asthma
  • Cancer
  • Periodontal disease
  • Obesity and weight problems
  • Bone loss or osteopenia/osteoporosis, fractures and breaks
  • Behavior and mood issues
  • Learning disabilities
  • Autism
So what can we do in an age where we are told to avoid the sun and are sorely deficient in Vitamin D?  We could just keep eating the way we’ve been for years with processed foods that offer little nutritional support and contain loads of chemicals and toxins and continue to use sunscreen which has a lot of chemicals.  Because that’s what we’ve been told to do by our health authorities. But, you might say, if that worked, wouldn’t we be seeing a decrease in sunburns, skin cancer, cancer and other disease in general? Now we’re getting somewhere!
What if the answer was to get regular, gradual exposure to the sun and increase your time in the sun as you do expose, and maintain a healthy diet with real food and real fats, and a good lifestyle? Seems too simple, doesn’t it?  What if what we’ve been doing hasn’t worked? Doesn’t it seem like it’s worth it to make a change and see if it might actually improve our health?

Tips for sun exposure:

  • If you haven’t been out in the sun much, use common sense. Don’t just go out for hours on end without a break or covering up. Start slow and regular, and work your way up gradually. For the first week or two, limit your time to 10-15 minutes daily if you are sensitive to the sun or have allergies, and increase your time by 5-10 minutes. As you go along, you should be able to be out in the sun for longer periods of time without burning.
  • Uncover as much of your body as you can, including your stomach, back, neck, arms, and legs. Total exposure is important for your body’s ability to adequately absorb Vitamin D.  Read this interesting post from The Healthy Home Economist about exposing your belly to the sun for digestive, immune, and overall health.  I definitely spend as much time as I can sunbathing with my belly exposed. What can I say, I love my bikini!
  • When you know you are going to be out in the sun for long periods of time and you are worried about sunburn, use long sleeves and long pants or skirts/dresses, hats, scarves, and wraps for your head. Seek shade when you’ve had too much.
  • Hydrate with nourishing beverages like kombucha, water kefir, home-made infusions from dried herbs like nettles, or filtered water with minerals. Water is not necessarily going to give you the minerals you need to keep disease and illness away. Most water we drink is full of chemicals and depleted in minerals we need, and there are other beverages which provide the nutrients our bodies need. Find out why.
  • If you wear sunglasses, consider not wearing them all the time or discontinuing the use of them altogether. Our eyes are meant to react to sunlight and absorb Vitamin D not by looking at the sun directly, but by being exposed without cover, to the sun. Closing your eyes and facing the sun directly while sitting is very healthy and also helps the body to more readily absorb Vitamin D. Remember that people didn’t use to wear sunglasses, so this may be yet another modern invention designed to make money that can contribute to Vitamin D deficiency.

Exposure to daily sunlight helps to correctly regulate our waking/sleeping cycles.  When light penetrates the eye, it causes stimulation in the hypothalmus part of the human brain. The hypothalmus is connected to the pineal gland, an organ which helps to correctly regulate when our bodies rest and when it’s time to wake up. This is largely due to secretion of the hormone melatonin.

If we don’t get adequate sun exposure, it will affect all kinds of things in our bodies including cortisol levels (a stress hormone), which cause us to react to stimulus. It should be highest in the morning and taper off as the day wears on. It should be lowest at night so our bodies can sleep. If we don’t get enough sleep at the right times, we are unknowingly altering our cortisol levels. This results in suppressed thyroid, lowered immunity, higher blood pressure, increased abdominal fat, decreased bone density, higher blood pressure and blood sugar imbalances.

  • A healthy diet makes a big difference as to whether your skin will absorb sunlight in a healthy way or will be vulnerable to burning. If you eat a lot of processed foods with chemicals that also have little or no healthy fats, you can expect to have a lot of health problems and trouble with absorbing Vitamin D from the sun.

Grass-fed meats, lard, tallow and organ meats from healthy animals on pasture, pasture-raised poultry and eggs, raw, whole dairy foods, cod liver oil - which are all good sources of Vitamin D (especially cod liver oil), and other foods such as olive oil, coconut oil, seafood, organ meats, and other foods like organic fruits and vegetables, legumes, nuts, and fermented foods and beverages will help you stay healthy and enable your body to absorb Vitamin D and store it.

  • In cold winter months, get outside regularly and if you can, on warmer days, peel the clothing off and expose your skin. If you have very little in the way of sunny days, bundle up and go outside anyway.

Update 9/14/12: apparently, the $5 bulbs I wrote about in this post don’t do anything for Vitamin D absorption. What you need is a product like this from Sperti, which isn’t cheap, but will get the job done in the winter months when there is no Vitamin D to be had from the sun (especially in locations that are in the Northern Hemisphere).

I do think the $5 bulb I used last winter did help my mood though. I used it most days last winter on my desk in my office on cloudy days. This past winter we also had a lot of sunny days and a very mild cold weather, so even though there is purportedly no Vitamin D available during the winter months in Idaho, you can bet I was out every chance I got! I was only sick once this past season and it was in the mid-spring after we had a lot of really cloudy, rainy days.

  • Use a good, natural moisturizer/protectant on your skin.  If you want to help keep your skin from sunburning, extra virgin coconut oil used topically in liberal amounts and applied often, with its natural anti-0xidative and anti-inflammatory qualities is a natural healing and protector of the skin.  In his book, Virgin Coconut Oil: Nature’s Miracle MedicineDr. Bruce Fife has recounted how for many years, traditional people living in island locations used coconut oil daily to protect from sunburn, maintain skin tone and repel insects.  He also describes other ways which these cultures used this amazing oil: “When a mother gave birth one of the first things she would do is to rub coconut oil all over her newborn. Every day coconut oil would be used on the skin. As the children got older they applied the oil themselves. They would continue this practice throughout their lifetime up until the day they died. Many islanders, even today, carry on this practice.”

The use of commercial personal products such as shampoo, soaps, lotions, moisturizers, and others have a negative effect on our body and skin’s natural ability to protect us from the sun.

Cod liver oil applied directly to the skin is really moisturizing and healing. Green Pasture Products makes a fantastic body balm and also calm balm that are really healthy for your skin. These both contain fermented cod liver oil, shea butter, high vitamin butter oil, and coconut oil, and essential oils. If you have sunburn, this stuff is perfect and can really help healing that repair process.

Aloe vera is another good skin treatment, whether it’s the gel or the whole leaf.

Avocado smeared on your skin and left for about 1/2 and then gently washed off is also extremely healing and moisturizing.

Other good skin emollients include lard, tallow, olive oil, and palm oil – from pastured/sustainable sources, of course.

Testimonials on sun exposure and what it does for health

Read these great testimonials from moms with kids or grown children about the healing effects of being in the sun with gradual and safe exposure, who have used real food in their diets, and how they have either stopped using sunscreen altogether or only use it rarely:

Katie Packwood, Boise, ID:
I am on my second summer of no sun screen. Last year I even spent an entire week in the Dominican Republic and didn’t use sun screen once. I used to get burned very easily and could never get a good tan. Now I make a point to get regular sun exposure during the peak UVB hours. I am building a nice base tan and I feel great. I also get unsolicited compliments all the time about my glowing skin. I credit healthy fats and a cleaner diet. Another thing I have noticed…for 25 years I had small bumps on the backs of my arms and on my back. I asked many dermatologists what they were. I was told repeatedly that I just needed to exfoliate more. But, I have since learned that these bumps are a sign of Vit A and fatty acid deficiency. They completely disappeared when I changed my diet.

Lidia Seebek, CO:
Using D3, cod liver oil (well sometimes) and LOTS of good old sunshine has definitely helped me this year. If you’re not tanning, it could be a sign that you’re THAT deficient in Vitamin D. Getting more D has cut back the amount of infections in this house.

Darcy Ludeman, Billings, MT:
I have never used sunscreen, to date I am fine & healthy. I also besides eat/take what you have posted (referring to the posts I put up on Facebook), drink 3 cups of loose leaf green tea w/nettles infused in it. I never sunburn, (I am olive skin ) but I am also outside quite a bit too.

Julie S.:
I totally notice I don’t sunburn as much now that I eat real food… and haven’t used sun screen in two years and am fine with it. Also havent put any sunscreen on my toddler this year and he hasn’t been burnt at all.I used the Badger sun screen on him the last two years but after reading all the sun screen stuff I decided not to use any at all. Plus I am in the Pacific NW where there are a lot of trees to hide under so we are not in the direct sun all day long- however its still easy to get sunburnt here just like anywhere. I don’t get too much judgement because people don’t notice, but I think if I was more open about it I think I would. People are big on their sunscreen and how it is keeping you safe. I understand though, I used to think sunscreen was really important, I had a hard time coming around :)

Mary March, Calgary, Alberta (Canada):
I am really noticing how my skin has changed and is getting more used to our beautiful sun. I am a very pale redhead, so I used to cover up and use some natural-ish sunscreens, but now I shun all types of hats, sunglasses and clothes and try and soak in as much of it as possible (while still taking shade breaks when I feel it time). With the addition of that PLUS eating better fats and lots of juicing I haven’t had a sunburn yet this year and have spent some serious outdoor time in the blazing hot sun… it’s my testimony that this is true! :D

Thea S., Louisville, KY:
I’m have been Paleo for 2 years and I rarely ever use sunscreen. As you know, the Paleo diet is rich in good animal fats, which I gladly consume on a daily basis. I refrain from eating processed foods as much as possible and no dairy, soy, legumes and grains. I think it’s helped with my skin. I used to have terrible acne and no dermatologist had any help except to give me drugs to control them. My skin is great now. No breakouts and I look very young for my age. I often get mistaken to be a teen Mom! Anyway, I avoid using sunscreen as much as possible and soak as much natural Vitamin D as I can. I don’t burn at all, I mostly tan.

Wendy Rose, Boise, ID:
I don’t use sunscreen and I don’t put it on my children either. We spend a regular amount of time out in the sun and we don’t get burned, so there are never LONG exposures, and this is key. I think if you pace yourself in the sun, wear a hat, etc., and find shade on a regular basis it’s not necessary to use sunscreen. I DO worry about the ozone and I wonder about the effects of being exposed to the sun today compared to when I was a kid, but feel that sunscreen’s chemicals are far more damaging.

Susan Roth, NJ
I live in NJ and take D3, FCLO, and don’t use sunscreen. If I were to go to the beach (which I have not in years) I would probably have to cover my legs after a short while because they just don’t get much sun. But sunscreen can actually let the harmful rays through and gives a false sense of security, just because you don’t get the burn to warn you.

Nicki Lovins, Tulsa, OK:
My kids eat deep sea fish daily, along with cod liver oil. We have never used sun screen. We don’t burn. We can be outside for hours on end and not burn. It’s because of the amount of omegas we are consuming and the amount of Vitamin D we are getting.

If we are around people who are sick with the flu, tummy bug, upper respitory infections; we don’t get it at all! We aren’t even down for a day. I run a small daycare and when the kids I watch get sick I don’t even worry about it because…I am not kidding when I say we won’t get it!

Suzanne S, U.K.:
I don’t use sunscreen and didn’t with my children. We live in the northern hemisphere so when we do see the sun it is very strong. Our firstborn has naturally tanning non burning skin and it was easy enough to keep him safe by timing his exposure until his skin was dark enough to prevent burning, but our second child has fairer skin and would burn in a minute so was covered up well and very gently exposed to the sun over time and she would eventually tan.

Now that I know more about how the skin and sun exposure works, I continue to ensure she gets controlled exposure before the summer holiday and full on daily sun worshipping kicks in but what seems to make all the difference is her diet. She gets grassfed Jersey raw milk and butter, as do we all, and this one change in the past couple of years has meant her skin just doesn’t burn, despite being fair. She got her first decent tan this summer. ;)

More information: 

Sunscreen – what’s the damage? 
Vitamin D deficiency – does it affect you?
Why my family loves lard – a great source of Vitamin D!
The surprising cause of melanoma (and no, it’s not too much sun), – Dr. Mercola
Photo credit: EarthTimes.org