This is how we KETO!

This is how we KETO!


Wecome to the wonderful world of FAT!

Yes my lovlies, FAT IS YOUR FRIEND!

So waht is this LOW CARB/HIGH FAT thing all about?
Is it just another trend?

Many call it a FAD but in reality, Ketogenic eating has been around FOREVER!
Let me see if I can help anyone else like me who needs the Simple Readers Guide ūüôā

This way of eating (KETO/LCHF as you will see it called) is centered around lowering carbohydrate intake to the point where the body produces ketones in the liver to be used as energy.  There are 2 main ways the body can recieve this energy: 1-Glucose 2-Ketones.  When you eat a meal or snack that is high in CARBS, the body breaks it down into glucose and releases insulin.  Insulin is released to process and break down the glucose (or sugar) in your body.  When our bodies are glucose driven, we do not need nor use the FAT we consume and it is therefore stored in the body.  Hellooooooo expansive waistline.  On a typical Standard Americal Diet, we are run predominantly by high amounts of carbohydrates, therefore causing the body to use glucose as its energy source.

When we focus on lowering our overall carbohydrate intake to a much smaller amount than we are accustomed to, the body transitions into a state of Ketosis.  This is a very natural process that the body will enter into to assist in survival when food sources are low.  During this process our bodies produce what are called Ketones which can be used for FUEL!  Think back to hundreds of years ago when a famie would hit.  With a lower carbohydrate diet (these food sources being low) and increasing the fat intake, this allowed the body to sustain for much longer periods of time.  Survival mode at its best!

The basic premise of a Ketogenic way of eating (WOE) is to force your body into this metobolic state of ketosis through lowering your carbohydrate intake and increasing FAT.

That’s right boys and girls… FAT IS YOUR FRIEND!!!

Simply put, we lower of CARBS and not our CALORIES to get to this amazing place of fueling our bodies through Ketones!  Our bodies are miraculous little things and respond delicatly to what we put in them.  Lower the carbs and get friendly with your fats… Your body will start to use Ketones as its energy causing you to have more energy, sleep better, lessen stress, lose body FAT and feel fantastic.  And let me tell you, it really DOES feel INCREDIBLE!

So what the heck DO I EAT!!?

Bacon. SO much Bacon!

Ok I joke, but in all seriousness, we are looking at a completely UPSIDE DOWN way or eating compared to what we are used to.  Take that traditional food guide pyramid and FLIP IT UPSIDE DOWN!  With Ketogenic (also referred to as Low Carb High Fat-LCHF, Keto or Low Carb Diet) you will be focusing your calric intake differently.
70% of your calories will now come from FAT!
Im talking about GOOD, yummy, delicious FATS like coconut oil, grassfed butter, macadamia nuts, fatty meats (like Ribeye), avocados, full fat cheeses and creams and SO much more!
There are DELICIOUS ways to increase your daily fat intake (since this can be a hard switch for many of us) like FAT BOMBS and low carb cookies!  Did someone say YUM!?
(Check out my Pinterest Board for TONS of YUMS!)

The second area of focus will be to eat a MODERATE amount of protein.
Think about 25% of your caloric intake per day.
Many people who think of a KETO diet think you can just gorge yourself on all the protein you want and that is simply NOT TRUE!  The crazy thing about protein is that if you get TOO MUCH then the body will actually break it down into glucose, thus spiking your blood sugar increasing your bodies need for insulin.  SInce we are trying to DECREASE the amount of glucose in the body as well as need for insulin, then too much protien is NOT the goal.  There are guides online that look at your BMI and give you a good gauge as to how many grams a day.  ( I weigh about 145 and need roughly 45-50 grams of protein a day).  When you do choose meat, make sure its the HIGH FAT kind like a ribeye steak, eggs, chicken thighs with THE SKIN etc.
Remember we are fueling our bodies with FAT!  It might take you a minute to wrap your head around it but boy oh boy is it decadent and YUMMY!!!

The last area that is SO SO SO IMPORTANT is to LOWER THOSE CARBS!!!
I can’t stress this area enough and it might be newbies hardest transition.
Your goal will be to focus on 5% of your calories coming from carbs…
and the majority of that will be from delicious, nutrient dense VEGETABLES.
This breaks down for the average person to about 20-30 carbs per day*.  The more restrictive you are on your carb intake (say 15-20 per day) the faster you will enter into Ketosis and burn BODY FAT!  Hellooooooo high energy and smaller pant size!

This is a HUGE shift to what we are used to but the benefits are astounding!  DId you realize that just about everything we eat has a carbohydrate value to it!?
From spinach to carrots, bananas and pineapple, EVERYTHING has a carb! ¬†As a type 1 diabetic I am accustomed to counting my carbs but there are SO many of us that have been eating yucky ‚Äúlow fat‚ÄĚ foods that are chock full of SUGAR! ¬†And they don‚Äôt even realize the havoc it is causing in their body.

Heres something I challenge you to do… take a good look at the CARB COUNT on your labels.
Oh but Rachael it only has 1 gram of sugar!  Im doing great!
Think again dear heart.
The body DOES NOT REGISTER the difference between a banana and a Skickers.  Seriously.  I say this in love, but ya’ll we are ADDICTED to sugar in ALL forms, even the good kinds.  Is a banana an all natural form of sugar?  ABSOLUTELY.  They are yummy, delicious and a great source of potassium.  HOWEVER, if you are trying to lose weight, shed body fat, decrease inflamation and lower the amount of insulin your body needs, even natural sugars can be detrimental to your goals.

So what do we do?

WE COUNT CARBS, keep them low and fuel our bodies with ketones!
If you are a newbie, you will need to do some mental shifts and planning, but it gets easier and you will find your yummy faves. ¬†Make sure to check out Pinterest for recipes as well as TONS of Blog posts to explain the benefits. ¬†I love using the App ‚ÄúMy Fitness Pal‚ÄĚ to track my Macros (Macronutrients) and make sure I am getting the right amount of FAT, medium amount of protein and LOW LOW carbs! (Those carbs get a little sneaky). ¬†Also you get to eat DELICIOUS food recipes that are even HUSBAND APPROVED! (And all the wives shouted AMEN!)

Here is a quick start guide to keep you on track.  Stay on the lookout for all sorts of recipes, treats and tons of FUN!
If you are posting a recipe or starting this way of eating, make sure to use the hashtag #thisishowweketo so I can keep up with your progress!


Rachael Dee


*MEDICAL DISCLAIMER:  The information, advice, statements, and testimonials made about diet as well as products mentioned in this report have not been evaluated by the United States Food and Drug Administration (FDA).
The information in this report and the products listed are not intended to diagnose, treat, cure or prevent disease, nor are they intended to replace proper medical help.
It is always recommended to consult with a healthcare professional before starting any new diet or excercise program, specifically if you have a heart problem or kidney disease.
These statements and testimonies are my own. ¬†User¬†submitted¬†testimonials¬†are¬†based¬†on¬†individual¬†results¬†and¬†do¬†not¬†constitute¬†a¬†guarantee¬†that¬†you¬†will¬†achieve¬†the¬†same¬†results¬†‚Ästwhat¬†works¬†for¬†one¬†may¬†not¬†work¬†for¬†another.

Why goals without action steps will never get you to your destination!

Why goals without action steps will never get you to your destination!


So many of us are setting New Years Resolutions but I wanted to share a bit on why GOAL SETTING and ACTION STEPS are so important and valuable for you to reach your destination.  I posted a live video I did talking through some of these ideas and knew that I couldn’t be the only one who struggles with this!

How many times have we started a new exercise program January 1st or FINALLY decided to go on a much needed diet to shed some holiday cookies? 

But what happens?
We start with excitement and vigor… but life settles in, the pounds don’t melt off as fast as we want and keeping to a new program or schedule is plain HARD.

Ugh.  I hate it when things are hard. YUCK.

But it doesn’t have to be really REALLY hard if you do it right!

What if you took your goal… say loose 10 lbs… and broke that down into bite sized pieces!?

Make it realistic and reachable.

If you want to lose 10 lbs in 3 months then you would need to lose on average 3.33 lbs a month! WOAH!  That seems pretty manageable!  What if you THEN broke that down into weeks?  All you would have to so is loose .83lbs a week! TOTALLY DOABLE!

Now break that down AGAIN into ACTION STEPS!

If you are trying to lose weight, what will help you get there?
If 80% of weight loss is the type of FOOD you eat and 20% is building lean muscle (ditch the treadmill babe and pick up those weights!!) then you might need to focus on eating foods that will shed body fat.
You also might want to cut the soda and increase your water.
These are all the beginnings of action steps!

Now for the big kahuna.
Lets take it one step further.


That’s right.
Whether paper or digital, schedule it out.

Meal prep? Put it in the schedule.
Lifting weights? Put it in the SCHEDULE.
Need some better groceries so you can kick fast food?


Those who fail to plan, plan to fail”
-Benjamin Franklin

If you don’t actually PUT IT IN your schedule, it is most likely NOT going to happen.
Don’t let perfection keep you from the progression.  These things DO NOT change over night and you will NOT be perfect.  That right all my recovering perfectionists… YOU CAN’T DO IT PERFECT.
But there is hope in your growth!  Even if you reach your goal 40… yay 60% of the time, that is a HUGE victory!!!


Don’t let another year slip right on past you.

SO friends, join me in the journey of the JOYS of goal setting and don’t let them fade in February.
Lets stay focused and make this year full of abundance and discovery!

Here’s the posted video! ENJOY!

Rachael Dee
Rachael Dee


p.s.  Click HERE: POWER OF A FOCUSED LIFE and check out the worksheet and schedule!
Comment below with some of the areas you are looking to grow in this year!

How I am (currently) dealing with a CRUSHING year

How I am (currently) dealing with a CRUSHING year

Oh HI there!!
I know I know, I might seem a little bruised and beat up but I have a secret!
2016 might have tried to crush me to pieces but something amazing happened.

I finally let go.
The surrender of finally breaking.

I finally found a peace I never knew available.

Been a hard year beloved?
Yea… Me too.

I feel like we have gone from one traumatic tragedy to the next…
2 miscarriages. ¬†ER & ICU visits for me and different family members. ¬†Financial struggles, relational challenges, depression, hopelessness… You name it! ¬†OH and this week a LOVELY car accident to put a little icing on the top… My natural tendency is to panic and FREAK OUT!

But I feel the Lord whisper that there is another and a better way.

What is it you ask?


Yup. That’s right.

Oh man… there she goes… giving us the¬†“lets all just ignore whats going on and walk in the opposite direction talk”… But Rachael my life has been HARD!

Yes friend.
It HAS been hard.

But did you know that He has been with you the whole time?
I know… I didn’t realize it either till I finally let myself BREAK.

Its inside out and upside down, but gratitude is a beautiful weapon of our warfare against the schemes, trials and assaults of the enemy.

To overcome obstacles, walk in gratitude.
Tired of fighting depression and anxiety, declare gratitude.
Want to wake up in the morning and not stay in bed ALL DAY, SHOUT OUT GRATITUDE.

The quality of being thankful; readiness to show appreciation for and to return kindness.

Seems easy enough.  Right?
Well, that is till your world come crashing down!

Yet in the midst of all the trials and heartache we have gone through this year, something has shifted inside of me. ¬†I find myself telling God what I am thankful for in the midst of the pain. ¬†His mercy really is new every morning. ¬†The fact that I have 2 beautiful babies waiting for me… PRAYING for me in heaven. ¬†The miracle that I didn’t slip into a coma or die in that ICU room. ¬†The depth of love and trust that has been built through trial by fire in my husband and I’s relationship. ¬†All things that could have been brushed aside.


What does it even look like have a heart alive in love, trusting completely and knowing that His Word says…

And we know that God works all things together for the good of those who love Him,who are called according to His purpose. Romans 8:28 (emphasis mine)


Not some things.
Or just the GOOD things.
Nor the I perfectly pinterest packaged together things.


Do you believe it friend?
That even when you feel broken, He can see the end from the beginning?
He knows the end of the story and is creating something beautiful in you?

When things were easy and effortless it never stuck as deep.
Oh I looooooove Jesus… but didn’t really NEED Him.


The beauty of brokenness causes us to see that through the good & bad, broke & beautiful, bruised and battered, He is forging gratitude in me.

Gratitude in ALL THINGS.  Not just the promotions, but the trials.

So to you dear heart, HOLD ON.
Hold onto your faith.
Let your heart fall into His and know that He has you.
Don’t force a thankful heart but look at what He HAS DONE.

For you are BEAUTIFUL.
Fought for.

Let gratitude rest in your heart and carry you through the storm.

He’s not about your breaking in this season but MAKING you into something beautiful.

And I am right there with you.


Classic Winter Diffuser Blends

Classic Winter Diffuser Blends


With Thanksgiving right around the corner, that means only ONE THING…

With Holiday Cheer, family gatherings, mounds of gifts and sleigh bells ringing, make sure that you have ALL the beautiful wintery Oils handy!


From Cassia to Clove, Citrus Bliss and Frankincense your house will smell utterly delicious!  The BEST part is by diffusing these happy oils, you will be purifying and cleansing the air, boosting your mood and emotions while supporting your immune system! WIN WIN WIN!

Here here for Oily-Holiday CHEER!

Breathe in deep, get creative with these blends and have a VERY MERRY OILY CHRISTMAS!!!


Lets talk about Lemon essential oil

Lets talk about Lemon essential oil


Want to know what one of the TOP SELLING essential oil is!?
Meet your daily dose of sunshine!

Lemon has TONS of benefits and uses and is an amazingly powerful cleansing agent, naturally purifying the air and surfaces.  Looking for a non-toxic cleaner that is safe to use throughout the home?

One of my favorite ways to use Lemon DAILY is by adding 1-2 drops in my water to add a healthy and delightful boost throughout the day!*  Many people love to use this beautiful oil added to food, enhancing the flavor of so many yummy dishes!  Lemon is an oil that is safe enough to take internally and provides natural cleansing benefits, supporting the digestive system as well as boosting respiratory function.*

Lemon is also a FANTASTIC oil to diffuse as it blends with so many other oils!  It is an uplifting, bright, happy and awakening oil that boosts your mood and brings that inner HAPPY!

– To assist with occasional seasonal/respiratory support, you can take 1-2 drops internally.*
-For a safe and easy non-toxic cleaner, add 10-20 drops of lemon essential oil into a spritzer bottle and fill with water.  Shake well and use on counter tops, bathrooms, floors and hard surfaces.
-Lemon essential oil makes a great furniture polish.  Add 1-3 drops to pure olive oil and apply with a damp rag.  This cleans and protects your furniture while creating a natural shine that lasts!
-Lemon is an amazing oil to get rid of sticky messes!  Place 1-2 drops onto damp rag and rub onto surface.  Perfect for stickers, kitchen clean up, oil and grease.
-Saturate a hand towel in a mixture of lemon and water then ring till damp.  Use on leather furniture of other leather surfaces to preserve and protect material.  Remember a little oil goes a long way so start out with a few drops at a time.
-Diffuse daily to boost mood and release a natural HAPPY!

Diffusion:  Place a few drops in diffuser of choice and breathe in the benefits throughout the day
Internal: Place 1-2 drops in 10-12oz of water and drink. (Make sure to use GLASS and not plastic!)  You can also place 1-2 drops in an empty gel capsule for internal support.*
Topical:  Apply a few drops to needed area and dilute as needed with a carrier oil to minimize potential skin sensitivity. (See additional safety precautions below)

LEMON: Citrus limon
APPLICATION: Aromatic | Topical | Internal |
Neat (skin sensitivity minimal & no need for dilution)
PLANT PART: Lemon Rinds (peel)
EXTRACTION METHOD: Cold pressed/expressed
AROMATIC DISCRIPTION: Clean, fresh, citrus, bright
MAIN CHEMICAL COMPONENTS: Limonene, B-pinene, y-terpinene

Comment below with ONE WAY you want to try using Lemon Essential Oil in YOUR home!

Are you ready to feel great and help your kids feel good too!?
I want to help you get started with these amazing oils TODAY!
CLICK HERE and lets go!
As always, HAPPY OILING!!!


*These statements have not been evaluated by the Food and Drug Administration.  This product in not intended to diagnose, treat, cure, or prevent any disease.
**This oil could have a possible skin sensitivity. ¬†Keep out of reach of children. ¬†If pregnant, nursing, or under a doctor’s care, always consult with your physician. ¬†Avoid contact with eyes, inner ears and sensitive areas. ¬†After applying topically, avoid sunlight or UV rays for up to 12 hours.