31 Gluten & Dairy Free Crockpot Freezer Meals


I am in love with my crock pots (yes, I have more than one and they have all been known to be cooking at once!). I’ve used this nifty little cooking tool for years. It’s easy, efficient and creates some damn good meals.

I came across a site called New Leaf Wellness while I was researching crockpot recipes. Voila! 31 Gluten & Dairy Free Crockpot Freezer Meals!


The meals are combined in gallon sized plastic bags that you can freeze. Once you’re ready to cook them, pop them in the crock pot and enjoy! It couldn’t be any easier. Along with the delicious recipes, the site even provides the grocery list.

If you are in a pinch for time, or just want to organize your meals better, these recipes are perfect!

Motivational Monday w/o March 28th: No Regrets!

Nope, it’s not easy…and can be rather terrifying, BUT take the leap of faith. No one achieved greatness by playing it safe. Stay Inspired.


Cold is the New Hot: Cryotherapy

My family and friends often think I’m a nut when it comes to new health / fitness / wellness ideas. When I told them about my plan to try cryotherapy, they laughed, said it was another trendy thing and told me not to freeze to death.

Remember the traditional ice bath athletes would take to heal? Cryotherapy takes it to an otherworldly level. These days, professional athletes are opting for a treatment that sounds like sci-fi torture: whole-body cryotherapy.


So who’s done it?

Cristiano Ronaldo removes his Real Madrid soccer jersey after his team defeated the Los Angeles Galaxy 3-2 at the Rose Bowl, Pasadena, California.Pictured: Cristiano RonaldoRef: SPL201036 070810 Picture by: Splash NewsSplash News and PicturesLos Angeles:310-821-2666New York:212-619-2666London:870-934-2666photodesk@splashnews.com

  • Cristiano Ronaldo – he bought his own chamber for his home
  • Daniel Craig for Skyfall
  • Justin Gatlin
  • Kobe Bryant
  • LeBron James
  • Floyd Mayweather
  • Jennifer Aniston
  • Demi Moore

Here’s a great article: http://www.harpersbazaar.com/beauty/diet-fitness/news/a10161/cryotherapy-the-frozen-answer-to-beauty-perfection/?src=social-email

Let me tell you – it works. I’m addicted. It’s a crazy experience but the results are remarkable.

So what exactly is cryotherapy?

Whole body cryotherapy was invented to naturally reduce chronic inflammation – a major contributing factor to disease, weight gain and obesity, hormonal imbalance and advanced aging. You step into a cylindrical chamber, where you are wrapped in hyper-cold air. And when I say cold, I mean temperatures in the realm of  -184˚F and -292˚F. The treatment is painless, and, dare I say, refreshing! The body literally gives up trying to regulate skin-surface temperature drawing the blood to the core to protect it.  When the blood is in the core, it picks up oxygen and nutrients since the body feels like it’s in massive distress. At the end of the 2-3 minute session, the brain figures out where to send the blood first. You step out of the chamber with immediate recovery effects.

My personal experience


I go to Kryolife, a New York City-based studio. The owner, Joanna Fryben, was responsible for bringing cryotherapy to the States from her native Poland. You go into a dressing room where you are instructed to remove all your clothes. Guys can stay in their underwear, women should wear panties and a sports bra. You must remove any piercings under the neck because it could freeze. I almost forgot to move my belly ring the first time! You put on a robe, knee-high athletic socks, wooden clogs, and white gloves. The rationale behind this unique outfit is that the blood gets cut off from your extremities so you need to protect your hands and feet. As you enter the chamber, the technician instructs you to wear another pair of mittens over the white gloves. The entire Kryolife team is very conscious of safety.  I always time my appointments so Peter, who I lovingly refer to as my Saint Peter, is my technician. He talks me through and distracts my mind for those 3 (cold as hell) minutes.

The benefits

  • Improves skin tone
  • Reduces signs of aging
  • Manages pain
  • Accelerates healing
  • Lowers inflammation
  • Improves athletic performance
  • Mitigate depression

I say try everything once. Even if it means freezing yourself to get a fabulous body. Cold is the new hot!





Motivational Monday w/o March 21st: Best Doctors

I have spent lots of time with doctors from all walks of life. I have tried Eastern and Western medicines to cure ailments, but I keep coming back to the original (natural) health doctors to really cure the root of the problem. It’s a simple list and has been proven effective since the beginning of time. Cheers to a healthy 2016 and on!


Maneesh K. Goyal: Do What You Love

There are people that say they’re going to do something, and then there are the people that say and actually DO it. Maneesh has always been an inspiration to me for that. From his humble beginnings, to his hustle, to his resilience, passion and attention to detail – the guy is unstoppable. When you think he’s done, you realize he’s just begun.

We met while I was working on Belvedere Vodka and were throwing an event at the Palms Hotel in Vegas for the MTV VMAs (remember the year Britney Spears trainwrecked…). As fun as the party was, I remember watching him check every last detail, run errands and ensure that the event went off without a hitch. You don’t often see the President of a company do that in our industry. The rest is history. He threw my Caliche Rum Launch parties in NY, LA, Miami and Puerto Rico and has helped with other smaller projects.

Over the years, he went from a business associate, to friend, to mentor. I feel blessed to have him in my life to not only serve as an inspiration but remind me that hard work DOES pay off.

He took the time to write for 3QT. I thought it was fitting to post it on his birthday! Enjoy.


I never had a lemonade stand or mowed lawns as a little kid. Never wrote code or cured an infectious disease as a precocious teenager. I didn’t even start a company in college, the way so many students have done in recent years that it now seems like practically a prerequisite for entrepreneurial success later in life.

The truth is, becoming an entrepreneur wasn’t something I necessarily planned for or aspired to, but, like most of the best things in life, it just kind of a happened—through a fortuitous combination of hard work, constant hustle, and a little bit of luck.

After earning a Master’s in Public Health at Yale, I moved to New York, got a job at a non-profit foundation focused on health care, and set out to make a difference in people’s lives. And we were making a difference; it was everything I could have wanted, but I wasn’t happy. Part of it was the job itself. While the people were friendly and the work was substantive, I just couldn’t shake the feeling that I wasn’t passionate about what I was doing and that, if I wasn’t careful, I would spend the rest of my life with a job that just wasn’t meant for who I was. Part of it was also personal. I knew very few people in New York. I lived in a fourth-floor walk-up apartment with slanted floors, too many roommates, and only one bathroom. My student loan bill was bigger than my rent. And as each successive weekend came to a close and Monday mornings loomed increasingly larger, I could feel the ‘Sunday Night Blues’ gradually taking over my life. I had to make a change. A big one. And fast.

What I know now that I didn’t know then, is that this is not at all unusual. One recent study found that 87 percent of workers worldwide are “emotionally disengaged with their jobs”—which is really incredible if you think about it—and the problem will only worsen with the large influx of millennial workers into a corporate world dominated by aging leaders in senior management. Of course I wasn’t thinking about any of this at the time, I just knew that I needed to find something I loved doing that didn’t feel like work—and still get paid to do it.

So I made a list. I thought about all the things I could possibly do that wouldn’t trap me in a midtown cubicle for the rest of my days. I started to realize that I love logistics & details. I love organizing a lot of small, disparate pieces and fusing them together to create a larger whole, in the process bringing people together to create powerful shared experiences. I decided I’d better learn everything I could about the “events industry,” whatever that was.

I started to meet people. Anyone and everyone who might be able to help me learn more about this mysterious industry, and maybe help get a foot in the door. I picked up freelance event work with a few small companies, which turned into a few more jobs. I worked harder than I’ve ever worked before, said “Yes” to every opportunity, and tried to be nice to—and impress—everyone I met. You never know where your next opportunity will come from. I also swallowed a little pride: here I was, a graduate of Duke and Yale, running boxes for event load-ins.

The week before 9/11, I got my first break. I got a call asking me to work on Sean “Puffy” Combs’ MTV Video Music Awards party, back when Puff was at the top of his game (that’s how you know this was a long time ago). I only made a few hundred bucks for the gig, but I’ll never forget being in that room and thinking about how big and important it felt. I was hooked.

And then 9/11 happened. Everything changed for all of us. I was living in SoHo, and there was a curfew below 14th street, so I spent a lot of time thinking about what I wanted my life to look like. If anything, that time gave me the confidence to turn my back on non-profit work and immerse myself in the event world full-time.

A few months later, I got my second big break. I got a phone call from Puff’s office asking if we could talk about doing a New Year’s Eve party in Miami. I kindly informed them that they had most definitely contacted the wrong person, and that I hadn’t been in charge, but they insisted: “no, no, no, we know who you were at the event, and we want you.” And that’s how I found myself in Miami, with a suitcase full of woefully out of place turtlenecks and sweaters (I’d never been anywhere warm in the winter!), planning a New Year’s Eve party at the Shore Club for a hip-hop mogul.

The rest, as they say, is history.

It was tough in those first few years. My apartment was my office. I hustled constantly for clients. I used to answer the phone in one voice, put the call on hold, and come back on as myself. But I loved every minute of it; we not only survived, but have thrived through the years. Today, that little agency I founded, MKG, now has over 70 employees and offices in New York and Los Angeles. We count some of the world’s largest brands as clients, including Delta, Audi, Heineken, and Google. I’m sometimes amazed at what has grown out of this simple idea I had, way back when—that I wanted to love my work and be as excited to go to work on Monday as I was on Friday.

Of course I didn’t stop there. In recent years, I’ve also spun off two additional companies from MKG: Pink Sparrow, a Brooklyn-based design and fabrication shop that builds custom pieces and sets for brands and agencies, and 214, a boutique marketing and branding agency that works primarily with startups and small-to-midsize companies to develop comprehensive brand identities & marketing plans.

In 2013, I also founded Live in the Grey, a movement that challenges the work/life divide and encourages authentic living in and out of the workplace. Living a “grey” life is a philosophy that has guided me to where I am today. My work is my life and my life is my work. My friends are my clients and my clients are my friends. I draw no boundaries, and it makes my life all the more cohesive and fulfilling.


Last fall, I took the next major step in my entrepreneurial career by stepping away from day-to-day activities at MKG and founding Pineapple Co, a new parent company for MKG, Pink Sparrow, Live in the Grey, and 2014. Creating this platform is the logical evolution of my entrepreneurial interests, and it allows me to continue to pursue my great passion: coming up with new ideas and building and growing companies in service of them.

My new role also affords me more time to explore other interests, including politics, getting back to my roots with non-profit involvement, and angel investing. Just the other day I was thinking maybe I should invest in a new upscale lemonade stand. After all, there are very few lawns to mow in New York City.


Motivational Monday w/o March 14th: Expert!

Sometimes we question ourselves and abilities. Don’t. Remember YOU know your strengths, weaknesses and are a resilient, strong person. Own this motivation this week!

Stay inspired.


Motivational Monday w/o March 7th: Compliment

Magnifying people’s strengths and positive attributes not only empowers them, but gives them permission to let their light shine bright. We should all support the best of’s our friends, family, co-workers, even strangers. One compliment can change someone’s life and make this crazy world a better place. Stay inspired!