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Keto in the Country

A healthy, smart approach to the ketogenic diet by cooking with whole foods.

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This week with Kris and Kristen!

Functional Health Coach

Functional Health Coach

Kris attended Auburn University and studied Psychology, has worked for a major airline for 35 years and raised 3 children.

Kris obtained her Functional Health Coaching certificate through a year long study program at IIN in New York, and is currently obtaining additional, more specialized certifications online through programs offered by Yale, Harvard and Cambridge Universities.

For information on Functional Health Coaching sessions contact Kris by email at KetointheCountry01@gmail.com

Kris’s Blog      February 9, 2021

I Sincerely Need A Drink

But I’m keto, so can I?

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strawberries and keto, keto diet

Kristen’s Blog

I miss fruit…there, I’ve said it!  But I can’t really say that I feel deprived on Keto.


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keto in the country - Kristin Rafferty
Kristen Rafferty
Keto & Intermittent Fasting Coach
keto in the country - Kristin Rafferty
Kristen Rafferty

Keto & Intermittent Fasting Coach

Kristen was born and raised in Miami, Florida, where diet and fitness are just as much a part of the culture as the delicious food and fantastic restaurants (many of which stay open very, very late).  Kristen had a love for good food from a very young age—Irish-Italian roots on her father’s side and good old fashioned Southern food on her mother’s...Try to imagine lasagna, ravioli, canoli’s, fried chicken, biscuits, and gravy...you get the picture.  Take her love of food and desire to diet and stay fit-the struggle was real!

Kristen moved to Alabama just over three years ago, where she fell in love with both the country and her now husband, Jordan.  With the most beautifully fresh fruits and vegetables at her fingertips, Kristen was eager to get into the kitchen and take her favorite recipes and recreate them to fit the Keto lifestyle she was about to embark on.  Having dieted most of her life, Kristen has developed a true appreciation for sustainability and health benefits that the ketogenic lifestyle offers.

Kristen will tell you with conviction that she never feels she has to sacrifice and she certainly doesn’t feel deprived.  Kristen’s success with Keto has inspired her and her mother-in-law to share the tools and recipes that have made this lifestyle so sustainable for them in hopes that it will help and inspire others.

Our Monthly
‘Ingredient in the Spotlight’


Dandelions in the Spotlight

Dandelions are packed with glorious nutrition! Yes! The ones in your yard!  

If your are interested in the amazing benefits of dandelion greens and the little yellow flower, read on…

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How Do I Start Keto?

Article Here

It’s a very common question to ask what you can eat. The main thing is to stay away from carbs. In a nutshell, that’s sugars, breads, pastas, and rice. It might sound so simple when you look at it that way, but it’s not all that simple. Potato chips, tomato sauce, and even salad dressings can have carbs in them.

Why Keto?

What Is keto?

Article Here

The keto diet emphasizes weight loss through fat-burning. The goal is to quickly lose weight and ultimately feel fuller with fewer cravings, while boosting your mood, mental focus and energy.

What Is Intermittent Fasting

Article Here

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather when you should eat them.There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods.

Our Keto Pantry

We have put together a list of our favorite keto foods in our Amazon Store! So go check out our favorite keto items that we keep stocked in our pantry at all times!

You’ll also find other awesome kitchen items in our store!

Keto in the Country

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Keto Success Stories