Hearty, Healthy Dinner with 3 minutes of prep:Crockpot Chicken and Potatoes.


IMG_6632 These are all the ingredients you need. So simple.


2-3 minutes of chopping and you are done!

Yes. You can eat this yummy dinner prepped in under 4 minutes! Do it while you pour yourself a cup of coffee. Walk away and come home to comfort food. It’s warm, delicious, healthy, and satisfying. Healthy food does NOT have to be complicated. And, if you and your family are on different schedules…no worries. You can all walk in the door at separate times and be happy knowing you are getting real food! Say Good Bye to the drive thru! Your meal for five will cost about $20.00 and that is with a high quality pasture raised chicken and organic veggies and broth!

5.0 from 1 reviews
Crockpot chicken, new potatoes, and carrots
Prep time
Cook time
Total time
Serves: 4-6
  • one pasture raised or organic whole chicken
  • 1½-2 quarts organic chicken broth
  • 1-2 pounds organic carrots
  • 6 medium new potatoes
  • one onion
  • Pink or REAL salt to taste
  • pepper to taste
  • spices of choice
  1. Put your chicken in the crockpot. Slice your carrots and potatoes and onion. Add to crockpot.
  2. Add organic chicken broth, salt, pepper, and spices. Cook on high for 6 hours and enjoy.


So cozy up with your family, friends, or neighbors and enjoy! Make sure you take the leftovers for lunch tomorrow!


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NEVER, I REPEAT, NEVER trust the front of a box.


There’s not much to add to this viddie. It says it all in a nutshell. The bottom line is: Companies are making millions(billions!) at the expense of the American people.  People are trying to do the right thing. Nobody is walking around trying to figure out how to eat harmful processed food and find ways to feel tired and eat unhealthy on purpose! The problem is most often it is almost impossible to figure out what is healthy and what is crap. BEC is here to help. Never trust the front of a box. Or the back. Or the side. ONLY, TRUST THE INGREDIENT LABEL. 



This box says it has 8 grams of whole grains with a rendering of real wheat. It says it has 25% less sugar. (sounds good, right?)

What Mom doesn’t want 25% less sugar for their kid?

What teenage girl doesn’t want a snack with only 100 calories?

What 10 year old boy doesn’t want something with chocolate chips?

And all the peeps who want to lose a few pounds and sees it only has 5 grams of sugar! Not too mention you have the picture of the trustworthy “Quaker” dude on the front…….right? How can you go wrong???




Okay. I must admit this is when I went a little nuts in the supermarket. I read the back of the box and started yelling at it. Yeah, I know…..pretty embarrassing. BUT! It’s because I care about you and it truly pisses me off when these companies lie.

This product WILL NOT fuel your day!

This product WILL NOT help you rise and keep shining!

This product WILL NOT provide the fuel to keep you going through your day!

WHY?????? Read the so-called “food” ingredients below. “Food.” Really. This is what I like to call a “food-like substance.” This is NOT FOOD!



INGREDIENTS IN THE QUAKER GRANOLA BAR: (for the record you cannot pull this up on the Quaker website….hmmmmm, wonder why?)

In case you are wondering, the reason the first ingredient says, “granola,” and is then followed by a bunch of stuff in parentheses is because good ole Quaker doesn’t want you to know that sugar and more sugar is at the top of the ingredient list. Note: As stated in the viddie, the only reason it says 5 grams of sugar is because they use fake artificial sugars so it “appears” to be less sugar.

Granola (whole grain rolled oats, brown sugar, crisp rice-rice flour, sugar, salt, malted barley extract), whole grain rolled wheat, soybean oil, fired coconut, whole wheat flour, sodium bicarbonate, soy lecithin, caramel color, nonfat dry milk), corn syrup, semisweet chocolate chips (sugar, chocolate liquor,,cocoa butter, soy lecithin, vanilla extract), brown rice crisp (whole grain brown rice, sugar, malted barley flour, salt), sunflower oil, oligofructose, polydextrose, corn syrup solids, glycerin. contains 2% or less of water, calcium carbonate, invert sugar, salt, molasses, dactyl tartaric acid ester of mono-diglycerides, sucralose, natural and artificial flavor, BHT, citric acid.

Bottom Line. Almost 40 ingredients and you can’t even read tons of them. Who stocks polydextrose and oligofructose and dactyl tartaric acid of mono-glycerides in their pantry!!!! This stuff is killing you! Stop buying this. For great alternative bars check out this article. Please. Are they more expensive. Yes. Why? Because they are made of actual food. If you eat a bar made of real food you will feel full longer, have more energy and quite possibly live longer.



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The Travel Bug…and Recovery

Travel bug

I just got back from a four day trip to Houston with a girlfriend followed by four days in Las Vegas with my husband for a conference.  I feel like all I have done is eat, drink, eat some more and then finally, eat.  The good news is, I am usually one who likes to work out on vacation.  I am a workout “hobbyist”.  If I am in a “big” city, I enjoy trying a new workout that I may have never done before.  If I am at the beach, nothing beats a jog (walk) alongside the crashing waves or some yoga or Pilates oceanside.  But this trip?  I just wasn’t feeling it!  I wanted to enjoy the amazing restaurants, see the sights, and worry about my diet “tomorrow”.  I will say, I walked EVERYWHERE.  My feet feel so raw in addition to my bloat!  But you know what?  That’s ok!  It’s Sunday morning, we got home late last night and I am ready to reset.


I woke up this morning after letting myself sleep in.  Not setting an alarm is a luxury I relish and I am a person who needs a lot of sleep.  My first step after rise and shine?  I drank a mixture of warm water, cayenne pepper, and the juice from a whole lemon and took a shot of apple cider vinegar (ACV).  Was it delicious? No.  Was it palatable?  Yes.  And I feel like it helps detox my body after treating it poorly several days in a row.

Note: The ACV shot should be followed by a TON of water.  It can hurt your teeth so don’t brush them right afterwards either.

Since it’s Sunday, my gym is closed but Douglas and I wanted to do something active.  We walked our neighborhood and then did a thirty-minute workout DVD.  This is not my ideal activity but the point is, I did what I could with what I had!  I was so proud of us after we worked out!  We both felt less jet lagged, bleary eyed, and full from all the debauchery of the past week.  I have learned that after I mess up my diet or fitness routine, instead of saying, screw it, lets go to hibachi! (even though this sometimes seems logical) I feel so much better if I hit the pavement, go to the gym or make a green smoothie.  I feel like me again in no time!  Oh and words to live by from my dear friend David, put the bottle/fork down, honey!rachel signature

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