Upgrade Your Slow Cooker Chicken

One of my favorite, easy, recipes to make protein for the week is slow-cooker chicken with a jar of salsa.  I know a lot of you make it.  But, let’s face it, its time for an upgrade.

PS this chicken photographs horribly.  I blame the crock pot.  It is impossible to take a sexy food porn pic of chicken that’s cooked in a pot for over 4 hours.  This is fact.  Case in point:

There's no way to make this look as delicious as it is. Just trust. Sunshine crock pot chicken with some rice.

A photo posted by Staci Black (@staciblack) on


My favorite upgrade is to use peanut butter.  TRUST.

PS you can totes make this paleo by switching out the peanut butter for almond or sunflower butter and the soy sauce for coconut aminos, and red pepper flakes for sriracha.

Sunshine Crockpot Chicken:

  • 2 lbs boneless, skinless chicken breast (or thighs)
  • 1/2 cup peanut butter
  • 1/2 cup soy sauce
  • 1/4 cup rice vinegar
  • 3 tablespoons sriracha
  • 1 cup dehydrated pineapple
  1. Pour all ingredients into pot, stir a bit
  2. Set heat to medium
  3. Cook for 4-5 hours, or until chicken can be shredded with a fork
  4. Serve over carb or carb substitute of your choice (I like rice or cauliflower rice)


Whole 30 – 30/30 – Results & Thoughts

Whelp, Whole 30 is over and I’m all done.  On Thursday I took some pictures, which I’ll post below.  I didn’t weigh myself but I imagine that I may have lost 3-5 pounds?  My clothes fit better and I have lost some weight in my back.  I’m going to keep going through September until I visit my family on the 15th, in Mississippi.

I didn’t get “Tigers Blood” or any kind of amazing energy that I’m used to getting during Whole 30.  I farted less, which is probably good for most people around me.  I still felt really sluggish in my workouts until I started adding lara bars in the morning before CrossFit.

Whole 30 is still a really good program, and I know it was a lot better for my body to not dig into the snack drawer at work.  Especially when your snack drawer is a fucking giant cabinet and contains cereal, a bucket of candy, a bucket of “healthy” snacks, a bucket of oreos, and a bucket of stuff I’ve never even made it through.

I went 30 days without:

  • alcohol
  • gluten (unless the 2 meals I ate out had it and I didn’t know)
  • processed sugar (same side note as above)
  • soy
  • did I mention ALCOHOL?
  • bread
  • cake
  • chocolate
  • rice
  • diet 7 up
  • basically anything fun… hehe


All of the snacks that I will NOT be eating over the next 30 days. #whole30

A photo posted by Staci Black (@staciblack) on


Its always difficult to see before and after photos of yourself and rack your brain to see if you actually see changes.  I look at my body now, and a month ago and I still some progress but I’m still not happy with what I see.  I want to blame my thyroid, my previous relationship, myself for indulging more than I should, all of the excuses.  I want to be happier in my skin, and I know its a long process.

back progress

I think I can see a difference in my back… Left is before, right is after.


I can’t see too much of a difference in my stomach.  I didn’t take profile pics, which is where most of the difference probably shows.  Left is before, right is after.


Back in 2014, I did my first Whole30 and had really good results, despite having broken my leg during the 3rd week.  Pictures from that Whole30 are below.


I was wearing a size 8/10 in the below photos while currently I’m a 10-12-14, depending on the brand.  Its crazy how your body can change over time.



My goal is eventually to get back to this body composition and weight.  It’ll take me a while, but I’m making progress towards it.  :)

Whole 30 – 29/30

Today’s workout was actually kinda fun.  And today was definitely not day 29, or even 30, it was day 31 and I’ve SERIOUSLY lost count on this fucking blog.


power clean

    • 1 RM

I got to 135# but didn’t get 140.


6 rounds

30 seconds

        • 3 power cleans (185/135, <80% 1 RM)
        • AMRAP burpees

– rest 2:30 between rounds

– record six separate scores

I completed about 8-9 burpees each round.  I liked it.



Whole 30 – 28/30

This workout was pretty much my nightmare and I told my coach that it was.  He laughed and told me it was good I showed up.   I’m literally the worst at jerks, running, pullups and pushups.  It hurt.  It all hurt.


split jerk

    • 3 RM



20 min. AMRAP

    • 200m run
    • 1 muscle-up (sub: 2 pull-ups+2 ring dips/push-ups)

– add 1 muscle-up (sub: 2 pull-ups+2 ring dips/push-ups) each round

Today’s food:


Whole 30 – 27/30

Today’s workout:


back squat

    • 2×5 (20X2 tempo)
    • 2×3 (20X2 tempo)
    • 2×2 (20X2 tempo)

– rest 2:30 between work sets

front-rack holds

    • 3-5×10 seconds



400m run

50-40-30-20-10 double-unders (sub: four-count mountain climbers/wall jumps)

25-20-15-10-5 toes-to-bar (scale: knees-to-elbows/kipping, sub: 2x ab-mat sit-ups)

400m run

I finished under 15 minutes.

Today’s food:



Savory Sausage, mushroom, and sweet pepper pizza

I like pizza, Steve.


Omg this is too good.  I might eat it all.  I’ll control myself.  I swear.  I think.  The anchovy, sweet peppers, and bacon sausage create a savory, old-meets-new-world flavor that I can’t get enough of.  I think you’ll love it too.


  • 1 Cappello’s naked pizza crust
  • 2 tablespoons Kite Hill Cream Cheese
  • 2 tablespoons tomato paste
  • 1 teaspoon anchovy paste
  • Kite Hill Ricotta (for sprinkling on top)
  • 1/4 cup packed basil, chopped
  • 2 links Big Fork Bacon & Pepper Sausage (or any sausage of your choosing), chopped into 1/2 inch pieces
  • 1/4 cup woodland mushrooms, chopped
  • 2 medium sweet peppers, sliced
  • 1/2 teaspoon minced, dried garlic
  • 1 teaspoon salt


  1. Preheat your oven to 400 degrees
  2. Remove crust from packaging and remove plastic wrap
  3. Combine, then smear the tomato paste, anchovy paste, and almond-based cream cheese onto the crust – this is your sauce
  4. Sprinkle chopped basil, chopped sausage, peppers, and mushrooms to top your pie
  5. Top liberally with salt and garlic powder + any seasonings of your choosing
  6. Pop in the oven for 20-25 minutes
  7. Remove from oven and immediately “shred” ricotta on top
  8. Slice into serving sizes of your choosing
  9. Enjoy!

Pro Tip:  if you find the crust isn’t “crunchy” enough for you, you can reheat it in a non-stick pan over low heat for a few minutes.

Savory sausage, mushroom, and pepper pizza pie. #whole30 #paleo @cappellos crust.

A photo posted by Staci Black (@staciblack) on

Whole 30 – 26/30 – What day is it?

I think I’m actually on day 27.  I keep losing track.

No gym today, but lots and lots of cleaning and cooking.  Bathroom done.  Laundry done.  Kitchen done.  Sheets done.

These are the best if you’re busy… and you can find them at Whole Foods.  They make zucchini, sweet potato, beets, and butternut squash.

Because I'm lazy. #paleo #whole30

A photo posted by Staci Black (@staciblack) on


I’m also a huge fan of Penzey’s seasoning.  You should totally go to their website and buy a TON of their seasoning.  It is simply THE. BEST.

#penzeys is my muse #paleo

A photo posted by Staci Black (@staciblack) on


I made a tasty little pan-fried Chicken Paillard, and it was delicious:


Chiken gooood. #paleo #whole30

A photo posted by Staci Black (@staciblack) on



Also made a little catfish and cauliflower rice for lunch.  Pro Tip:  Cook your cauliflower rice in the oven.  It is so much better that way!

Catfish, roasted cauliflower rice, carrots. #paleo #whole30

A photo posted by Staci Black (@staciblack) on

Food log: