Why Diabetics can benefit from LOW CARB/KETO!

Why Diabetics can benefit from LOW CARB/KETO!

Here is why I believe ANY diabetic would benefit from eating low carb!

From blood sugar management, mood enhancement, better sleep and hormone balancing, limiting and eleminating CARBS has profound benefits for those with insulin resistance, type 2 diabetes and type 1! As a type 1 diabetic of 33 years, come hear my WHY and the reason I will NEVER go back to a lifestyle of eating CARBAGE!  Keto and low carb eating has given me my life back and I am passionate share with others the value (beyond weight loss) and importance of limiting carbohydrate intake. Check out the Facebook LIVE I did last week and make sure to empower yourself with informed self care and research!  There is so much valuable information out there discussing the myriads of benefits for those struggling with diabetes.  There is hope my friends and I am on a journey of learning as much as I can and sharing my story! xox, Rachael Dee

Friday Favorites- Gates Heritage Cutting Boards

Friday Favorites- Gates Heritage Cutting Boards

Let’s talk about our KETO KITCHEN!  Ok friends so I am starting a new series called my FRIDAY FAVORITES! Each week (or so) I am going to post reviews, tips and keto things that I have come to use and loooooooooove!  So many of you ask me ALL THE TIME about the different things I use in my kitchen, so I thought this would be a super fun way to share the keto love! This week I am reviewing the AHHHHHHMAZING cutting boards from GATES HERITAGE!  These cool keto cats, Brad & Darby Gates, are friends of mine that hand craft Custom Built Furniture. Their flare is Modern Mid Century Furniture & Design and yall it is AHHHHHMAZING!  Today I am reviewing these GORGEOUS cutting boards they sent me!



One of the things I have come to love MOST about the KETO community is how I get the opportunity to connect or reconnect with incredible people. And heck, I am a PEOPLE PERSON and love getting to meet so many friendly faces! Darby is the Owner, Designer, Artist at Gates Heritage and she reached out to me many months ago about this “keto thing” I was doing. I jumped for joy that a friend wanted to do it alongside of me and shared the tiny bit of information I had at the time!  We knew each other through my sister and because fast KETO friends! Coolest thing is SHE IS KILLING IT ON KETO! I mean seriously yall, killing it!  From exotic recipes to massive weight loss, this chic is running as hard and as fast as she can to total health and wellness!  I couldn’t be more proud and feel like I learn new tips and tricks from her ALL OF THE TIME!!! Here’s a bit of her story!
Three months ago I woke up, looked in the mirror and thought “WTF happened to you?” Literally woke up. I decided I didn’t like feeling like crap, or looking like crap, so I changed my outlook and started on the road to fixing it. I have tried every diet plan, weight loss plan, meal plan, shake plan, counting points, you name it out there. It was a quick fix, a few weeks, and then I’d just give up. I had lost most hope in ever not being a unhealthy blob. All in the meantime, I had been reading and studying and learning about this way of eating for MONTHS, a lifestyle, that put your body into a natural state of energy and function that also served as a way to shed some weight. It fascinated me. I knew a few friends who were doing it and watched their transformations and secretly wished I could do something like that. Then I did it. March 8th 2017, I kickstarted my morning off with a bulletproof coffee, hard boiled eggs and some bacon…and I haven’t looked back since. I have adapted to this crazy, but not really, way of living. Letting my body release all the stored fat and teaching it to attack the mass amounts of fat I eat FIRST to lose weight. I thought it would never work. I was waiting for the other shoe to drop and for this to be another failure. 35+ lbs lost to date in less than three months proved me wrong. A 180 degree shift in my mindset, my energy, my health. I am more awake. More alert. More aware. I feel more. Care more. Ketogenics is so much more than weight loss. It’s a wake up call to who you really are. What you can really do. It’s life changing. No, I am not selling you anything. I have no plan for you to buy into, nor a cult for you to join. I am just sharing my story and showing you that even an old mid 40 something set in her ways, can change her life. If I can, someone else out there surely can, too. I don’t like pictures of me, but seeing the actual results, may help me change my mind. Left: Christmas. Right: This morning. So, when are you going to wake up?

I couldn’t be more PROUD!!! 

Now let’s get back to the fun part… THE CUTTING BOARDS!!! These beauties are a TREAT for sure!  The boards are handcrafted using exotic hardwoods milled and finished with food grade oil for protection.   Dinner Party coming up?  This is the perfect cheese and meat display! Looking for unique, one of a kind gifts for birthdays and Christmas?  This is such a sweet and thoughtful gift for anyone who loooves to cook and spend time in their keto kitchen! Woods include: Purpleheart, Bloodwood, Padauk, Jatoba, Walnut, Sapele, White Oak, Cherry, African Mahogany, and Ash.  And you guys, they are SO SO SO PRETTY!!!!  

It’s SO pretty I almost hesitated using it!! (Ok I toooootally hesitated using it!  I just wanted it to stay PERFECT lol) But I found out from Darby that if you wash with a mild detergent and dry right away, the board will almost be self healing. Once a week, apply a thin layer of flax or mineral oil, wipe excess, and store sideways. This will help sanitize and keep its luster.  SIMPLE! They have a bunch of other COOL items in their shop like handmade spoons, coasters and other varieties of cutting boards!  They also do custom orders, so if you are looking for that OH SO PERFECT gift, these Keto fans will take good care of you!!


The BEST thing is that Gates Heritage is offering all my Keto friends some spectacular deals!!!

10% off code for your entire order!!!!
At checkout, include code RACHAELD for 10% off!!

PLUS If you buy 2 boards, you get a THIRD FREE!!!!!!
If you qualify for this, email (office@gatesheritage.com) with your transaction number and your FREE item will be sent with your order 🙂


Click here to check them out on Facebook!

Make sure to head on over to their Amazon page and SHOP HAPPY!

“Everything that ever has been always will be, and everything that ever will be always has been.” – Kurt Vonnegut We bring the Mid Century into the Modern Age with One of A Kind Pieces. We focus on creating unique art pieces that are not only beautiful for your home or business, but also functional. All of our pieces are built with the highest quality materials and the most detailed craftsmanship. All of our furniture will have a low impact on the environment. We pride ourselves in specialty one of a kind designs. High end, beautiful luxurious interiors for those who appreciate quality and the art of the craft. Brad & Darby Gates

Custom Built Furniture Designer, Gates Heritage

Uncle Steves KETO Spicy Sausage Balls

Uncle Steves KETO Spicy Sausage Balls

If you have been following my family long enough you have surely heard of my Uncle Steves famous SAUSAGE BALLS that are so easy to make you will wonder how you lived without them until now!

This recipe is very versatile and can truly be used with whatever cheese and ingreedients you have on hand.  We have even pressed them into muffin molds and made them into boats as well as flattened them into burger buns!

Have fun and remember, KETO should be simple, satiating and OH SO SATISFYING!


Rachael Dee

Sausage Balls

Mix 1 cup almond flour with 4 eggs and 1 tsp baking powder.

Mix in 2 cups cheddar cheese, 1 cup mozzarella and 1 cup parmesan cheese.

Add 1 pound of cooked, crumbled sausage.

Place formed balls on greased, aluminum foil covered and cookie sheet and cook for 15 minutes at 400°.

I prefer the spicy sausage, but use whatever you love best!  Breakfast sausage is delicious! (I bake them around 415 degrees for about 18 min because I like them super crispy)

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Make sure we stay connected so you dont miss a single recipe, tip or Keto hack!
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To join my uncles facebook group click HERE!


Instant Pot Keto Chili

Instant Pot Keto Chili

Come see how easy it is to make a KETO CHILI with the Instant Pot from one of my freezer meals! #thisishowweketo

With busy busy schedules, my mom and I took some time a few weekends ago to make some SUPER EASY freezer crock pot meals and they have been a LIFESAVER!  Toss in some protein, some veggies and some spices and VOILA.  SImple, affordable and delicious meals on the go that will only take you a few hours to make!

Here is the Keto/Paleo Chili that we made and are still swooning over!

KETO Chili 🌶
2lbs ground beef
1 diced red onion
3 diced carrots (optional)
3 chopped celery stalks
2 cans undrained diced tomatos
1 can tomato sauce
1/2 teaspoon salt
1/2 tsp pepper
Taco seasoning or chili seasoning to taste!!!

Label and date freezer bag FIRST.
Add all ingredients to freezer bag.
Once ready to prepare, place in fridge to thaw 24 hours ahead of time.
Once thawed, place in slow cooker on low for 6-8hrs.
If using an Instant Pot, use Chili setting and allow to start.
Top with cheese and sour cream and INHALE!

Grab your Instant Pot HERE —> http://amzn.to/2i96A9N


Savory, Fluffy Keto Waffles

Savory, Fluffy Keto Waffles

Keto waffles for dinner with a low carb blueberry glaze! OH MY SWOON!!!

The other night I was seriously craving a heaping plate of WAFFLES.  Im talking smothered and covered, oooooooey gooooooooey melt in your mouth waffles and I don’t know how I TOTALLY forgot about this recipe from way back in the day when I first started KETO!

PLUS waffle makers are SO CHEAP and they are so easy to make!  This recipe really gives you that fluffy, savory texture and is chock full of FIBER!  Most times I can only eat half of one because they are SO filling 🙂

With toppings we have tried a yummy handful of things that have given us the taste and texture we are craving! First and foremost is MELTED BUTTER EVERYWHERE.  Rember growing up where you thought you had to be scarce with your butter but REALLY wanted all those little squares to be filled! DREAM COME TRUE!  Now I love it when its smothered and covered with that beautiful butter glory!

There are a ton of great SF syrups that you can find and your local grocery store or Amazon and that is my hubbys favorite way to consume these waffles.  We have also melted peanut butter and grass fed butter together to make a delicious melt in your mouth syrup and that is my personal fave!  But this time around we went for that refreshing summer berry glaze and it turned out PERFECTLY!  Plus it was so easy and you can drizzle any remainin over your homemade Keto Icecream ;). #winning

These are also DELICIOUS cold out of the fridge and PERFECT for lunchbox snacks!

Have fun with this recipe and remember that almost ANYTHING can be made with KETO friendly ingredients!  Don’t think that its a restrictive and boring way to live but rather SIMPLE, SATISFYING and SUSTAINABLE!


(It made 5 big 7 inch waffles-size of my waffle maker. Adjust carb count accordingly)

2 C Almond Flour
8Tbl Flaxseed
2 Tbl Psyllium Husk ( optional)
1 1/3 C Coconut Milk
1 Tbl AND 1 Tsp both Vanilla AND Baking Powder
8 Large Eggs
1 1/3 Tbs Ghee (or butter or coconut oil)
1Tbs Cinnamon
1/3 C Serve (optional)


-Plug in waffel iron and turn on to pre-heat.
-Place items in bowl and mix well with KitchenAid or hand mixer. Be sure to blend well.
-Spray iron with coconut oil spray (I find this is the ONLY way to truly get them to come off easily and without breaking and has the most mild taste. I get mine at Walmart.)
-Spoon or pour batter into pre-heated waffle maker and cook until done (varies by manufacture).
-Remove lush waffle and repeat until batter gone. Batter will thicken as it sits in bowl.
-When all waffles are made, Divide net carbs of 34 by number of waffles you end up with.
(I ended up with 6 waffles, so 5.6 net carbs each)
-Add carbs from your topping if you use them. Enjoy!!

Blueberry Glaze:
1 Cup frozen berries
3tbsp swerve
Bring to boil in saucepan over medium heat and let simmer for 5-10min till thick.


Low carb, Keto burger buns!

Low carb, Keto burger buns!

Are you a BIG FAN of Fathead Pizza?

When we made this for the first time we were DESPERATELY craving some sort of bread texture to have with our burgers (a weekly dinner staple for our busy schedule) and my husband suggested we use the Fathead dough as a bun style bread.  I was curious at the idea

and thought WHAT THE HECK, we might as well try!


This video makes me laugh so hard because I took one bite, looked at Justin and said GRAB THE PHONE!  THE KETO WORLD NEEDS TO KNOW THIS IS POSSIBLE!!!  And the video went VIRAL lol!  Within 24 hours there were over 25k views, which is WELL ABOVE my normal average ;). I just HAD to share the love with YOU!

I’m pretty sure Fathead dough happens a few times per week in our house in one form or another and the best thing about this recipe is that it is SO versatile!  We have made this dough into bagels, piggies in a blanket, crackers, bread and so much more!  It can EVEN be made into sweet keto cinnamon rolls… and I have a feeling this NEEDS to happen at some point this weekend when my mama Ask Nurse Cindy is here 🙂

We took basic recipe and divided it up into 4 separate sections, flattening them into a circular shape and baking as normal.  You could even make them smaller, in the size of a slider or into ovals, spread super thin and use like a flatbread for sandwiches.  have fun, get creative and make sure to comment below with your FAVORITE way to Fathead!  The original post and recipe can be found HERE!

-1 3/4 cups pre shredded/grated cheese mozzarella is the best or Edam/mild cheese
-3/4 cups almond meal/flour
-2 tbsp cream cheese
-1 egg
-pinch salt to taste
-1/2 tsp dried rosemary/ garlic or other flavorings optional

-Preheat oven to 425.
-Mix almond flour and mozzarella together and add to a saucepan over medium.  Toss in cream cheese cubed and mix until melted.  You can also heat in a microwave for one minute, stir then again for 30 seconds.
-Remove from heat once melted.  Add egg and seasonings and mix thoroughly.  (Sometimes helpful to mix with hands to blend texture)
-Cut dough into 4 sections and spread out thinly onto PARCHMENT PAPER (it will stick and burn on anything else).  You can place dough between 2 sheets of parchment paper to spread out into circles and create even texture.
-Make 2-3 fork holes in each circle to ensure even cooking.
-Bake for 12-15 minutes till golden brown.  You can flip half way through to get both sides crisp and cooked evenly.
-Once cooked allow to cool for 3-5min then slap your toppings on your burger and INHALE!  You will thank me later 🙂