My mom is a total sun worshiper, but it was really hard for me to get down with intense heat when I was little. I would get hot and fussy after 10 minutes on the beach or deck and go inside. I would rather draw, write or paint rocks with my sister in law, an amazing artist I always admired and idolized.

As I got older, I started to love the sun and realize all of its incredible benefits. I would lay out on the beach until I was burned, often with oddly-shaped tan lines from sand that had stuck to me after rolling around in it.

Hello, skin cancer. Extreme sun exposure is no joke and should be taken really seriously. I got pretty smart as I entered my late teens and twenties, and started applying liberal sunscreen and minimizing time in the sun, so I could still enjoy the amazing benefits of unadulterated sunshine.

So many people I talk to experience Seasonal Affective Disorder (SAD), a form of depression, during the winter when the sun hides. Why? Because they’re missing vitamin D.

Vitamin D is produced by the body in response to sunlight exposure, and vitamin D deficiency is a very common issue, especially among vegans, lactose-intolerants, and those who avoid the sun at all costs. Slather on sunscreen and get into it!

This vitamin is essential for bone health, since it helps the body absorb and fully utilize dietary calcium. Food sources of vitamin D include egg yolks, fatty fish like salmon, tuna and mackerel, fish oil, and some dairy products. No more egg white-only omelets, please! But that’s a whole other story.

Symptoms of vitamin D deficiency:

• cognitive issues, like brain fog and lag
• asthma
• cancer
• cardiovascular disease
• autoimmune diseases
• depression
• premature aging

Pretty serious stuff, huh?

To make sure you’re getting enough vitamin D, take the following steps:

• consciously spend brief periods of time in the sun – 30 minutes daily as often as possible
• keep beach and pool days to a max of 3 hours in the sun, and use lots of sunscreen of at least 45 SPF
• remember to reapply your sunscreen
• wear a hat and thin shirt if you’re very sensitive – your face will still get some direct sunlight for maximum vitamin D absorption
• include lots of beautiful vitamin D-rich foods in your diet, like whole eggs and salmon

To celebrate all things sunny this week, I have a super simple beach or poolside snack for you to try: Cucumbers with cashew cheese and lemon zest. These are the perfect refreshing snack. Give them a try and let me know how you like them. I love pairing these with a simple gin cocktail! Perfection.

Cucumbers with Herbed Cashew Cheese and Lemon Zest

Ingredients

cucumbers
1 cup raw cashews
¼ water
½ cup minced rosemary
1 T lemon juice
1 clove garlic, sliced
1 T olive oil
sea salt
black pepper

Method

Mince rosemary and slice garlic, add all ingredients except cucumber to high-speed blender and blend until thick, creamy consistency is reached.

Slice cucumbers into rounds and top with cashew cheese. Zest lemon and garnish. Voila! I think this is one of the simplest recipes I’ve ever shared – perfect for July.

Photo: The Full Helping