Vitamin D and why it is so important.

Vitamin D is essential for the absorption of calcium and maintains the balance of calcium and phosphates in the body thus keeping your bones healthy. It also helps balance your immune system and reduces inflammation. However in modern society, we are often very deficient because we spend a lot of time inside, at school, in offices or wharehouses. Also a diet high in processed foods inhibits absorption of most nutrients in food.

Being in the Northern Hemisphere our sunshine can be hit and miss. I am out and about walking each day and I still take a supplement. I take 2,500 iu a day just to boost my vitamin D levels. At this dose it would be unlikely you would be taking too much. Taking 10,000 iu may cause toxicity depending on your weight. If you take this at the same time as a cod liver oil supplement, this will help the absorption of the vitamin d as it needs fat to assist it into the body.

I always try treat people using food for their nutrition, vitamin D, fish oils and magnesium are my exceptions. I advise an extra supplement. 

Foods rich in vitamin d are as follows :-

Raw milk. This is better than store bought which is very processed.

Eggs. 

Fish. Choose fish lower in Mercury. Such as salmon and haddock

Cod liver oil.

Mushrooms 

Of course getting out in the sunshine causes the body to make its own vitamin d.
Vitamin d deficiency can cause the following symptoms :-

Brittle or week bones

Dementia

Eczema and psoriasis 

SAD and depression 

Cancer

Obesity 

Inflammation in the body


So if the sun is shining, go and boost your vitamin d levels by taking a walk. If you work in an office, eat your lunch outside, then go for a walk.

In studies, having good levels of vitamin d in the body, helps with concentration, memory recall and brain clarity. It has also been shown to reduce the risk of breast and colon cancer.

So keep your bones stronger and your muscles healthy as you get older. Be an active person in older life.

It is known vitamin deficiency has an impact on obesity, so ditch the processed foods and instead eat nutrient rich foods such as fresh vegetables and good quality meat. 

If you want a consultation to assess if you are nutrient deficient then contact me on the email below.

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Don’t let things become a chore! Be thankful.

In my job, I work with a lady with non verbal autism. I find my work very rewarding. 

Every day I work with her I walk about 4 miles, this is part of her therapy, and if I’m honest mine. We walk through rain, snow, wind and sun! This walk can be exhausting as if my lady is reluctant I have constantly be encouraging, skipping and be really enthusiastic to motivate her to walk! Our winter has been quite cold, windy and wet, thankfully no snow. So a few weeks ago we had the first warm day for walking. This should have been a great mood lifter. As I was walking around this beautiful country park where we do a 2 mile walk. I was feeling so resentful! Almost to the point of being angry. From all the walking I do, I have planter fasciitis! My right foot was hurting. My left knee was hurting. This became my focus!

While walking I could hear the birds singing, the rhododendrons were in beautiful full bloom. The sun was lovely and warming. I should have been rejoicing, yet because of my negative mood I could not enjoy it. 

The walking that I love so much had become a chore, all I could think about was the times I’d done this walk in the cold and wet! I felt my work had killed my love of walking. I spoke to my husband, Chris, telling him how fed up I was and I’d had enough! Within 2 minutes I’d passed my negativity onto him. He then said he had had enough of his job! 

When I got off the phone my first thoughts were, can I not be fed up on my own, without someone else joining me! I had passed on my negativity like a virus!

I was having a bad day, we all have them! This can set our mood for days unless we become mindful and change it! We all have that power within ourselves to change our mindset. Nobody can do it for us, we have to make that choice and make it happen. Others can give us the tool, but we are ultimately our own drivers. I’m not talking about depression, that is something you can’t just snap out of! I’m talking about negative mindsets!

So the next day, realising my negativity needed to change, I set off on the walk but this time I was mindful! That is being in the ‘now’! I listened, the birds, they sounded beautiful, chirping away their little conversations! I looked at all the colours amongst the foliage! I could see the squirrels foraging and running up the trees. I took deep breaths of the forest’s damp floral scented fresh air! Yes my foot and knees was hurting but I chose not to let this stop my enjoyment! Walking would benefit me. It will help my insulin resistance! It will keep me fit and it is probably better for me than 20 minutes down the gym!

Then I started to think about my many friends who have office jobs, or work that means they have to be inside all day! I realised how very lucky I am. Yes winter is hard, and my friends in their offices probably feel luckier than me when I’m walking in the cold, wet, windy weather. So I am now changing my mindset to find the good in everything I do! 

I will embrace the ‘now’ each day! Look for something good in everything you do! If you are doing something you don’t enjoy but it needs to be done. Just do it! Then the feelings of dread are gone. We’ve all done it, sat there thinking! Oh I really need to clean the bathrooms! Or, I really need to change the bed linen! Oh I’ll just have another cup of tea! No! Stop! Get the job done, then have a cup of tea! Then you will feel good that the task you had been putting off. I use the bullet journal system! It’s like a to do list with various symbols. Each morning I transfer things I didn’t get done from yesterday. If I find I am rewriting a certain tasks each day and not getting them done, I make a point of completing that task! Do not procrastinate! Set yourself manageable tasks, do not put down more tasks than you know you can do! Have a month to do list, put things you would like to get done within the current month. Each day look at the list and see if you can do at least one thing. At the end of each day try write down three things to be great full for. If you can’t manage three do at least one. 

The days when I feel lost and floundering are the days when I am not actively Journalling! I need it in my life!

That feeling when you look back over your to do list and see the completed symbols give you such a positive feeling! You feel energised and worthwhile. 

You can find out about Bullet Jounalling here.

So if you find you are doing things you don’t enjoy but you have to do them, try find a positive in doing them. Try doing the things you don’t enjoy first, set yourself a deadline and a ‘treat’. If I get that done I can have a break, or a quick chat with a colleague. Save the tasks you enjoy doing until last if you can. 

Make yourself a doer! Don’t procrastinate!

My good friend Stephanie Dodier shared a quote recently

She believed she could, so she did! 

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Being spontaneous with LCHF

Now any of you that know me will know my motto is always ‘Plan ahead’. 
But when the hubby says lets do a BBQ, I can usually whip up something quick.

Whenever we used to do a BBQ the rest of the family had their crappy processed burgers while I always made my own. They started to ask about my burgers and eventually they tried mine and preferred them. So now thankfully no more crappy burgers only home made ones. 
To be honest they are so easy to make and take a few minutes to prepare. 
So all you need is:-
Ground/minced beef or lamb.

Herbs and Spices to flavour.

1-2 eggs depending how much meat you use.

Liquid Smoke

Smoked cheese.

Above, I used Lamb, fresh mint, an egg to bind it all together and salt and pepper.

Above is beef, fresh basil, an egg to bind, liquid smoke and salt and pepper to taste.


I add smoked cheese to the beef burgers placing a piece in the centre then wrapping beef around to enclose it.



The top ones are the beef with cheese inside. The bottom ones are lamb. You can use a burger press, but I find using my hands are just as quick and less messy.


Cook on the BBQ, don’t turn them too often as they will fall apart.


I love avocado, my appetite is quite small, I only ate half the amount, saving the rest for the next day!


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Inspiration for you

This lady has done so amazingly.

Judi Veitz shows how this can be done. By sticking to LCHF for 9 months she has made such amazing progress! 
“I started LCHF May 2015. I’m in my 42nd week. I’ve lost 108 pounds! I’ve got a ways to go (42lbs). Things have slowed down, but I persevere. When I discovered Dr. Westman it was my lucky day. No more insulin, no more oral diabetic pills, no more blood pressure meds…and no more CPAP! Here is a photo to show how different I look.”

  

Well done Judi.

Happy New Year.

Yes a bit late I know.I have been really busy and worked through Christmas, so now I feel I need a holiday. Doing my day job really is a drain on me but I am not in a position at the moment to make the change I really want to do. Often I come home and I literally have not got the energy to do what I really want to do. I sometimes feel I’m letting you all down and not doing Periscope more, not blogging more, but I know you are all understanding. 

I work as a carer for a 22 year old lady with non verbal autism, I love my job and working with her. But! It is a very emotionally draining job for me. I am quite empathetic and I am switched on to her needs from the moment I see her until I finish my day, often 12 hours. The whole day I have to anticipate her every need, if she is angry, I feel it. So I have to keep an upbeat mood, and remain jolly all day long. I have found that the older I am getting the more of a drain this is becoming for me. I have got plans, but my career change is something I am so passionate about and dedicated to helping others, but the first person I help every day first is myself. I spend time with myself before going to work, this I have found has made such a difference to my day.

Some of the things I have been doing over Christmas is get ready my Nutrition package for clients. It was more time consuming than I thought it would be but I’m almost finished. 
I am working with some wonderful people and helping them to achieve what I am achieving. One of the groups are really doing well and I am so proud of them. 

My health is also continuing to improve, but between now and the Low Carb Cruise I am not revealing too much as I am speaking this year on the cruise about my journey. 
My goals for this year are:-

  • To continue with my diabetes reversal.
  • Blog more often.
  • Grow my business.
  • Drop my regular job and do nutrition full time.(This could take a few years but I’m heading there)
  • Continue to help other to grow into a healthy body.
  • Write about my journey so other can see it is possible to reverse ill health, even long term illness. 
  • Make time for me and love me! (Corny I know but very relevant).

So instead of new year resolutions, make goals, I think goals are more achievable and easier to track. Most people start on a whim on the 1st of January and by the 31st they are back to their old ways. 

So sit down with a notebook. Make some notes and work towards your goals.

Each day before you do anything, plan that day, write down what you need to do that day, at the end of the day look back and mark off those things you achieved. Doing this one thing each day has put me back in control. I am now less likely to forget any errands, so I end my day knowing I got done what I could. Anything that didn’t get done I put down for tomorrow. If I find I am procrastinating and adding the same note I make that a top priority and push myself to do it. I will be doing a later blog on the system I am using.
So as we are speeding into this year, make your goals count. Love yourself and nurture YOUR needs first. If you truly look after yourself first you are better equipped to help others.

Ailsa

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Overweight Haters Ltd 

It has taken me a few days to actually decide whether I should write this post. Jimmy did a scope on Periscope about this, and like him I was in a dilemma whether to spread this. I don’t want this to be seen as spreading their word, but I absolutely feel now I need to share this atrocity. This is not free publicity for this group, it is to shame them!This group in London have taken it upon themselves to let people they think are ‘fat’ know much they hate them. They hand out cards to people making a judgement about them.
 
  
   
The cards assert the following:
Overweight people are wasting NHS money

 • How are they wasting the NHS money? They are most probably commuting to work so they are paying for their own health care. The NHS is not a free service, as we pay through our salary contributions.

Overweight people are wasting food resources while the rest of the world is starving. 

 • If people are buying the food with their own money, then how is that wasting somebody else’s food and causing them to starve? If I eat less food, does my extra portion that I do not eat go to starving people in other countries? NO

If overweight people eat less they will be healthier, happier, and find a partner.

 • Well this just shows their immaturity and lack of knowledge. Are they saying all overweight people are single? Do only thin people have worthwhile partners? I do not eat a lot of food each day, but I am still classed as overweight. I am part way through my journey.

Overweight people they are fat ugly humans.

 • Again these statements make it appear that this group is full of young immature people. If they are older then they are still immature and old enough to know better. Do they not realise the consequence of saying these things to someone very depressed could mean that person feels so worthless and life is not worth living anymore? These people do not need telling they are overweight! They are faced with it every time they look in a mirror. People who are overweight are often in a very low emotional state and they have very low self esteem. They are often a joker and come across as confident but this is usually to hide their real feelings. I know all this because I was there! They are stuck in a vicious cycle and can’t stop the food cravings.

Reading this card it is very obvious these people are nasty sad individuals who obviously do not have a conscience, they hide behind the cards they give out. I really hope they give their card to a person who is not afraid to fight back! Then I hope they reap what they sow! One day they may have a weight problem, I just pray they will be treated with the respect all human beings deserve. Maybe they smoke, does this not make them worse? 

Riding on the underground, if one of these uneducated idiots saw me they would probably give me a card. But looking at me at first glance does not give you the right to judge me as YOU do not know me! I am part way through my journey, I have lost over 100 pound already. But if I didn’t lose another pound it would not bother me as I am healthier now than I have ever been, I walk on average 4 miles a day! My journey is not about the number on the scales, it is about what I feel and my health. I was on insulin and diabetes meds, I am now diet controlled! But without getting to know me you would not realise that. 
My daily intake on average is:
I have a late breakfast/lunch; usually some meat with salad/ low carb vegetables . I may have avocado.
I tend not to eat in the evenings, if I do it would be something very light.
Last time I weighed, which is not very often, I was 14stone (198 pound). I am classed as overweight. I have lost over 100 pound as I have said earlier.
Lastly, again proving their immaturity they need to learn how to spell. BEAUTIFUL has a U in it!
Thankfully the police are investigating these people. Hopefully they will be caught and shamed for what they are – big bullies!

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Low carb egg and bacon breakfast muffins.

These are a quick go to breakfast that you can make ahead of time. Make a batch of these at a weekend and put 2 in a ziplock bag and freeze.

If you think of these as omelette muffins you get the idea that these can have whatever ingredient you want in them, you can experiment with ingredients too.

  • You allow 1 egg per muffin so if you have a 12 muffin tin you will need 12 eggs, but depending on the size of you eggs you may need less.
  • Bacon cut into small pieces, or whatever meat you choose.
  • Onions chopped up small
  • Cheese
  • Or any other combinations you want to try.
  • Salt and pepper.
  • Herbs and spices to taste.
  • Coconut oil/butter

Directions

  • Preheat the oven 180°C/350°F/Gas 4
  • Break eggs into a bowl and whisk until blended. 
  • In a pan cook the bacon on a low heat. 
  • Put a small amount of coconut oil/butter in each muffin section and put in the oven to melt for a few minute
  • Add any of the ingredients you are using to the muffin tin.
  • Place in the oven, keep an eye on them as your oven may be different. Mine took 18 minutes.

Allow them to cool then put 2 in each ziplock bag or whatever container you are using. Put them in the freezer, they can be left on the refrigerator if you are going to eat them within a couple of days. They are then ready to grab in the morning to take to work.  If you want to eat them first thing in a morning get them out the evening before and leave them in he fridge overnight to defrost. I like them cold but they can be reheated in the microwave for about a minute but may differ for your microwave, make sure they are heated thoroughly before eating.

  
You can be adventurous and choose some great combinations to alleviate boredom of the same foods.

  • Spinach and salmon
  • Chorizo 
  • Cheese and mushroom

This list could go on.

Here is a scope for Periscope I did making these.

 Egg and Bacon Breakfast Muffins
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Could Histamine be the cause of many ailments.

The last 3 months have been really busy, firstly when I’m working I get so exhausted that I don’t have time to blog as much as I would like(more about my constant tiredness later). It’s amazing how my journey is unraveling, I have discovered the human body is a wonderful thing. I have learnt that when things do not seem to be going as they should then I need to listen to my body and try to figure out what it is trying to tell me. I seem to find something out, get results then something else comes to light and I learn something new. One thing I have realised is never give up, it would be quite easy to think this way of eating is not for me and just go back to my old ways. I’d be back on insulin, probably going blind and develop ulcers and a whole load of other things associated with diabetes.
I am constantly reading and learning new things and I’m also in quite a few Facebook groups. I don’t visit as much as I’d like as when I’ve been at work I’m too tired. Well one night I was looking in a group and someone posted about Histamine Intolerance, thank you Emma Slater 😊. So I clicked on the link and read. It was as though someone had switched a light bulb on in my brain. All the symptoms they were describing I had most of them. When I thought back years I could put incidents matching the symptoms, my first thought was how stupid was I not to realise this earlier. The problem I believe was, LIFE, we get so stuck into the routine of working and raising kids. That we don’t take note of our own health and how we are feeling. Often as a working mum we have a list of priorities, work, the kids, housework, the husband/partner, pets,. This list goes on and is different for each person. The one thing that can be said of most people and is usually the same for most people, ME, this is usually placed at the bottom. We need to try and endeavour to put ME nearer to the top, if we don’t look after ourselves first then the rest of the list can fall apart.
So back to Histamine Intolerance, which in my opinion should be called DAO deficiency, as we naturally have histamine in our system. When we have the right balance of histamine we are fine, so we are not Intolerant to histamine. I have told many people about my journey, I know some disagree with my zero carb choice but I was on the right track. People have even commented that I need leafy green vegetables as they will never affect my blood glucose. One of the foods with the highest histamine levels is spinach, I knew deep down these foods were affecting me but I couldn’t put my finger on why. Thankfully down the the research I’ve been doing I have been able to compile lists of foods that are good to eat, and foods to avoid. This will also include spices and herbs. I intend to only put up in my home ‘foods allowed’, I work so much better with this. If it isn’t on the list it isn’t allowed.
If you believe this could be you then it is best to get it diagnosed. Unfortunately in the UK we cannot walk into a GP’s office and ask for a specific blood test. It is most likely they won’t believe in it. You can find a lab that will do the test but it will cost over £200. I am still searching for more options and labs. 

Some of you will be saying ‘just take an antihistamine’! Yes if your symptoms are that bad you can take one, but it is just masking the problem, medication doesn’t cure it, it just lessens how much histamine you produce temporarily, and the relieves symptoms you are experiencing. The best way to solve Histamine Intolerance is by diet and lifestyle. Everybody is an individual and what works for one may not work for another, I am only giving you my findings and how it relates to me. If you do this for yourself then you need to find which foods affect you. The only time I would take an antihistamine is when I travel as this seems to affect me really bad.

Often when you have Histamine Intolerance it is because you DAO levels are low. DAO(Diamine Oxidase) is an enzyme that breaks down and metabolises histamine in your body. Lots of food we eat contain histamine, under normal circumstances we have enough DAO in our system to cope with this. When this system fails for whatever reason we cannot metabolise the histamine and we get an excess in our body causing symptoms. You can buy a supplement that contains DAO, but it has to be taken at the right time before eating. There is some argument as to how effective it is too.

The symptoms of Histamine Intolerance.
 • Migraine and headaches.
 • IBS, constipation, flatulence and leaky gut.
 • Skin problems such as dry patches of skin, psoriasis, urticaria and prickly heat.
 • Fibromyalgia type symptoms. Muscle soreness and joint pain.
 • Excess mucous in the nasal passage, throat and upper lungs. Causing sneezes, itchy eyes and hay fever like symptoms.
 • Chronic Fatigue.
 • High stress levels.

This list can go on as everybody has different symptoms. If you keep a journal of your own symptoms and if they clear up when eliminating foods, this will help you.
Foods to avoid
This is a hard list to write as all of the research I have read this list can be very different from source to source. On one site it will say avoid tea, on another it will say drink tea. I am going to put the most common high histamine foods down, but it is up to each individual to find out which food causes a reaction. Again how you react is an individual thing too, I may find for me I react to certain foods. But you may be okay with the same foods. It is a journey of selfdiscovery.
HIGH HISTAMINE FOODS
 • Avocado
 • Canned food

 • Beans and pulses

 • Mature cheese

 • Cured and smoked meats

 • Canned foods

 • Pickled foods

 • Vinegar

 • Fermented foods

 • Nuts

 • Processed foods

 • Ready meals

 • Salted snacks.

 • Sugary products

 • Foods containing preservatives.

 • Spinach

 • Shell fish

 • Tuna

 • Leftover foods.

 • Yeast as during the process in modern times this is a faster process which causes raised histamine levels in the food at the end of the process.

 • Aged meats such as steak

 • Chilli

HISTAMINE LIBERATORS.
A histamine liberator is a food that when eaten causes the body to release histamine.

 • Citric fruits
 • Egg whites when eaten raw

 • Beans and pulses

 • Nuts

 • Wheat germ

 • Papaya

 • Chocolate and cocoa

 • Food additives such as nitrates and glutamates.

 • Tomatoes

HISTAMINE BLOCKERS
These are food that block the release of DAO so histamine can not be broken down.

 • Green and black tea
 • Alcohol

 • Energy drinks

LOW HISTAMINE FOODS
These foods if eaten fresh and if cooked is frozen or refrigerated as soon as cooled.

 • Fresh meat
 • Freshly caught fish, especially if caught and frozen immediately 

 • Chicken

 • Fresh fruit not on the above lists

 • Fresh vegetables

 • Milk substitutes as in coconut milk etc

 • Egg yolk and freshly cooked eggs

 • Mild and cream cheese(but dairy may cause issues in some people)

 • Butter that is kept in the fridge and not left to go rancid

 • Good healthy fats such as olive oil, almond oil, coconut oil. 

 • Herbs 

 • Spices(you need to do an elimination diet and test if you react to each individually. Turmeric and ginger are known natural healers for the body.

 • Herbal teas(again you need to test with these)

If you imagine a large mixing bowl, full of water. This represents the histamine in the body. When we are deficient in DAO we cannot breakdown any excess histamine. So when we eat food with high or even medium histamine the bowl that is already full overflows. If we cannot produce DAO then we cannot breakdown the extra histamine that is now circulating within our body. This leads to any number of the above mentioned symptoms which make us feel ill. Sometimes though when this is a chronic situation we know we feel ill but we switch off to it and can’t put our finger on what we are really feeling. We just get used to feeling this way. This is me!
Recently no matter how I eat my blood glucose levels are still elevated despite eating very low carb. I have Chronic Fatigue, headaches. My IBS has gone crazy. Any improvements have happened when I fast. I am in the process of making my own body care products using all natural ingredients and aromatherapy oils. It is amazing how many chemicals we bombard our bodies with just by washing our hair and body. 
So my plan now is to stick to a low histamine autoimmune protocol diet. This is an elimination diet with food testing after a period of time.
Do intermittent fasting eating only at lunch time.

Keep a food journal with notes of how my body is feeling.

I have also discovered I have Autoimmune Disease I will cover this in a later blog post. The good thing about finding out what is wrong with you is that you then can get control back and work at healing you body.
When needing to heal our body you have to be in a state where you can listen to the messages from your body so as soon as you eat something that can cause the s I’ll health we get a signal straight away. One example is I have cut back on all dairy for the last 6 weeks. A few days ago I tried some cheese. Within 10 minutes I had a sneezing fit. This is not the first time this has happened so I now know I have a definite response to cheese and I need to keep it out of my dispel for longer. This doesn’t mean I will never be able to eat cheese again, but for the time being I will avoid it.

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Some great news I want to share.

I recently did a Nutritional Therapy course, which I am pleased to say I am now qualified. 
 
Since starting my own journey, it has been my dream to help others. I do help others already but I can now do it in a official capacity.
I am so excited to impart knowledge that I have grown over the past 11 years. 
I have so many plans how I want to do this, locally I want to go into people’s homes and teach them about the foods they eat and how to shop wisely. I love to do this with people long distance but it will have to be done over Skype. I just want people to feel how I feel. I want to restore their health, self worth and how they feel about themselves.
Yesterday I had one of those moments, I saw someone whom I hadn’t seen for quite a few months. The first thing she said was “wow, you’ve lost a lot of  weight”. When losing weight we often don’t see it in ourselves, but someone saying that, reminds us of our achievement and that it is often more noticeable to others. 
I know that since this years cruise in May I am down 6 dress sizes. Although when I look in the mirror, because I am a top heavy I still see the same person I was in May. I tend to lose weight on my bottom half first.
So don’t give up, you can do this. Even when you have an off day, remember the reasons you are doing this and get right back on it!
  
 
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Starbucks have Coconut Milk. Good or bad

Imagine my excitement when I find out Starbucks are to stock coconut milk.They are the leaders in doing this so they are to be applauded for that progress.

Having just discovered I’m Histamine Intollerent and I have Autoimmune Disease part of my elimination diet, dairy is out and definitely sugar which I don’t; eat, plus having diabetes and the damage sugar causes in the body. We just went in a Starbucks on our way back from spending a great break with Jimmy & Christine Moore. I spoke to the very nice barista who obliged by showing me the carton. To my dismay in the ingredients it has sugar. To some this is a small amount of sugar but for me this will cause a rise in my blood glucose and give me severe joint paint for 2-3 days. 

I will be emailing Starbucks and asking them if they will source a better no sugar variety of coconut milk. I will let you know what response if any I get. I know a lot of people follow me so let’s email them and request the same. If enough people request they will have to listen. The nutritional content will probably say 0.5 gram of sugar but I haven’t photographed that bit because in my opinion to be true to LCHF we must check ingredients first before before looking at the nutritional values. If it contains an ingredient that we shouldn’t be consuming then we shouldn’t be having it in our diet. 

   
 Any of my followers in the States could you go into Starbucks and check theirs out please as I would be interested if it is the same over there!
So come on people our community is growing but it can only happen if we use our voices. We need to keep persevering and pioneering to make the change.
Their email address is customerfirst@starbucks.com

So I will let you know any response I get from Starbucks.
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