My Favorite Fatty Coffee

My Favorite Fatty Coffee

My FAVORITE Fatty Coffee

If you have been around the KETO community for a while, you have probably come to know and love the amazing benefits of fatty coffee and how it can boost your brain, give you natural energy and get your morning (or afternoon) started off the right way!

So why the craze of grassfed butter in your morning cup of JOE!?
Let me explain!

These natural, keto-friendly healthy fats are energizing, help you to feel full and satisfied all the while helping your body to burn fuel for the rest of the day!

I drink my cup of fatty joe every morning and often don’t feel hungry till late morning or lunchtime.  This allows my body to stay in a state of intermittent fasting, giving my body time to focus on breaking down fat instead of storing it!  

Remember, eat when HUNGRY and eat fat FIRST!

I always encourage people to start where they are and do what your budget allows, but when preparing this decadent coffee, there is one item my hubby is pretty staunch on using: GRASS fed butter or PASTURE butter.  Some people have found that grass fed GHEE is helpful if you have a dairy allergy.  Note that this is not to be confused with the heating process called pasturazation, but to find a nutrient rich butter that will blend into frothy deliciousness!  Using grass-fed butter has tons of vitamins and nutrients that you will recieve to start your day out RIGHT

Some rule of thought is to ONLY use MCT oil but we find that coconut oil give us all the amazing benefits PLUS it is much much cheaper! (Especially if you get the 84oz tub at Costco… WIN WIN!!)  I go with organic, cold pressed, virgin coconut oil vs. the refined counter part.  There are certain benefits of refined oil, but for right now, just focus on putting those GOOD healthy fats in your body each morning.

SO, by BLENDING (yes, in a blender, not stirred) these two little beauties in your coffee each morning you are getting all of those brain boosting oils to bump your metabolism into high gear as well as create a dream like state of frothy-coffee-glory!

Here is my super simple, SUPER FAST morning routine that my hubby and I looooove!

8-12oz coffee

1tbsp grass fed butter

1tbsp organic coconut oil

1-3 drops of flavored liquid stevia (optional)

Place all ingredients into a blender or Nutri-Bullet and blend for 30-60seconds!

Check out the video Ask Nurse Cindy and I did a few months back and HAVE fun making your OWN fatty coffee!!!  BOTTOMS UP and keto on!

Curious about ways you can get fatty coffee on the GO!!?  KETO//KREME is a healthy fat, and patent form of ceylon for optimizing blood chemistry. It also provides ketones to the blood and brain. Drinking delicious KETO//KREME provides energy and mental focus, powered by healthy fats without inflammatory sugars and mold toxins.  To request a 5 day sample at OUR cost, check out this great info video at  KETO ON!!! ūüôā

If you don’t quit, you WIN!

If you don’t quit, you WIN!

Heyyyyyyy friends!!!


Its Monday and I am FEELING IT.  Anyone else??

As I was choosing to actually get out of bed this morning at 4:45, I was developing¬†every excuse in the book of why it wasn’t a good idea to workout and that sleep was soooooo much better for me.

But then again, I have this conversation EVERY. SINGLE. MORNING.

I was thinking about my tendency¬†to slip down that slope of excuses (helloooooooo lazy bum) and realized that if I quit today, I will probably come up with an excuse to quit tomorrow… and the next day… and the next day… and the next day…

You catch my drift?
(Ever been there yourself friend?)

Yet as I was pumping some iron and breaking a pretty great sweat at O’Dark-thirty¬†and getting my heart rate up, I thought about a familiar phrase a teacher used to say ALL the time…



Think about that for a minute.  

The only way you fail at this adventure we call life is if you throw in the towel and giving up.
But it doesn’t always look like a HUGE moment of failure does it?

Quitting could be loosing heart in a goal you set for yourself.
Quitting could mean putting everything else first before your health and well being.
Quitting could mean letting go of who God made you to be and falling into the trap of comparison and perfectionism. Oh man… That’s where I have been!

So how do we change?

It’s surprisingly simple…
Tiny, microscopic, little, daily choices.

Saying yes to the things that are going to bless and benefit your body, even when you DON’T¬†want to (helloooooooo 4:45am wake up call). ¬†Its taking your priorities, to-do list and responsibilities and letting go of the things that don’t REALLY matter.

Winning is YOU being fully present, living from your beautiful heart and saying yes day after day after day.  I know its not easy sweet friend, but I am right there with you and believe in you.

Take a deep breathe and know that you and God got this today <3


If you don’t quit, YOU WIN!!!


Rachael Dee


1 simple trick to boost your mood and energy EVERY DAY!

1 simple trick to boost your mood and energy EVERY DAY!


Ready for less fatigue and more fun!!?


Here is my simple, effortless, easy peasy daily habit that helps keep my moods balanced, emotions stable and immune system soaring!

Curious what I use each day!!?

Check out the video below!


Essential Oils and mood support are a fantastic way to keep you AND the family happy & healthy. ¬†We know that when we smell something lovely, it can envoke warm memories or brighten our day. ¬†THAT my friends is the benefits of AROMA and how it can powerfully shift your mood! ¬†Talk about taking time to stop and smell the roses ūüôā
When we breathe in those beautiful aromatic compunds, our limbic system in our brain is boosted in the happiest of ways!  The limbic system is like the control center for our moods.  This makes the usage of essential oils SO easy to breathe in or diffuse to make everyone perk up or calm down!

Mama’s take note! ¬†If you have a cranky kiddo, happy oils are your new BFF’s! ¬†Homework time have everyone distracted!? ¬†Pop in some FOCUS oils into the diffuser and watch your littles settle in for study. ¬†There are SO many amazing benefits and at only pennies per dose, what do you have to loose!!? ¬†And all the mamas broke into a PRAISE DANCE!

Make sure to pop over to FACEBOOK and join the conversation!
Tons of daily tips, tricks, recipes and FUN!

Have you been curious to learn more about how easy it is to use essential oils and get some into your own home!?

Check out my GETTING STARTED guide and lets get OILY!

Lemon Cheesecake Fat Bomb

Lemon Cheesecake Fat Bomb

Lovely, Lively LEMON!

This my friends is one of my FAVORITE fat bombs for its bright and zingy flavor!
With the use of organic lemon juice and essential oils, this is by far the tastiest and happiest of snacks!

If you are new to the KETO world, fat is your friend and FAT BOMBS are your besties!!
When you are focusing 70% of your calories coming from FAT, it can often be hard to reach those numbers.  Thus, meet your new sweet treat!  Fat bombs are so easy to make and stay in the freezer for weeks (if they even last that long!!)  You can go from fruity to chocolaty; savory and sweet!  Most have some inclusion of coconut oil, grassfed butter and cream cheese.

Mmmmm.  Cream cheese!

For these fat bombs you can use a handheld mixer OR a KitchenAid!
I just got my beautiful KitchenAid for my birthday and I’m in LOVE!
This recipe is a great base for MANY different fruit or essential oil combos that you can try. ¬†I LOOOOOVE a ton of flavor, so make sure to have fun and play around with your ingredients. ¬†I always see recipes as a structure meant to be explored ūüėČ ¬†It can often get me into trouble with baking though!

Throw me a shoutout and let me know how much you LOOOOOOVE these babies!
Make sure to use the hashtag #thisishowweketo and post your creations to social media!

Rachael Dee



3TBS Lemon Juice

4 drops doTERRA Essential Oil (Optional)

8oz softened Cream Cheese

4TBS softened Grassfed Butter OR Coconut Oil

3TBS Swerve (erythritol sweetener) OR 10 drops liquid Stevia

1TBS Pure Vanilla Extract



1. Combine ALL ingredients in large mixing bowl.

2. Blend on med/med-high with electric mixer till smooth consistency

3. Place candy mold onto cookie sheet for stability

4. Spoon mixture into candy molds OR mini muffin cups

5. Place tray into freezer for minimum of 30min

6. Remove from candy mold after hardened and DEVOUR!


7. Store in air-tight container


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.