New Book Tackles the Importance of Friendship and an Interview!

There’s no denying that friendship is crucial part of our health. Whether it’s having someone to vent to, cry with or share a private joke, meaningful friendships can enhance your life and even heal. The new book, Friendship Matters addresses some of these issues as told by two clinical psychologists, Dr. Wendy Rapaport and Dr. Sanda Bernstein, and “best friends” as the celebrate the story, values and healing powers of friendship. In fact, good friendships are seen to be a good predictor of health, overall well-being and longevity.

New Book Tackles the Importance of Friendship and an Interview!

The book addresses their 47 years of friendship, as they examine the complexities of maintaining a good friendship through its many ups and downs. The book, a combination of memoir, life lessons and laughter, is a foray into understanding and further strengthening these ordinary yet extraordinary relationships. To learn more about this exciting new book, we chatted with authors, Dr. Wendy Rapaport and Dr. Sanda Bernstein, as we discovered more about the power of friendship and how having this connection is so crucial to our lives.

The Importance of Friendship in Friendship Matters

The Importance of Friendship in Friendship Matters

Wellness Patterns: Why was it important for you to cover the topic of friendship?

Dr. Wendy Rapaport and Dr. Sanda Bernstein: Who doesn’t want to brag about what they are good at? Seriously, we are so capable in our friendship- utilizing all the skills which we help inform patients everyday to use in their lives. We know that friendship has made us more effective in our interactions with others (spouses, work, families, other friends) and besides that, our laughter and wisdom which we share back and forth is a pleasure. Sometimes it is better to give than to receive and sometimes vice versa…and we do both. We want others to “have what we are having.” Truly we enjoy it everyday.

Wellness Patterns: What have you learned about yourself through your friendship with one another?

Dr. Wendy Rapaport and Dr. Sanda Bernstein: Plenty of self awareness and acceptance. We don’t feel ashamed…we feel accepted and understood and normal. Wendy has learned to be more precise and go deeper and Sandy notes Wendy’s persistence in her choices. Safety first is what we learned as kids: that’s what our friendship provides.

Wellness Patterns: What advice would you give to someone who has a toxic friend?

Dr. Wendy Rapaport and Dr. Sanda Bernstein: Notice it and check it out with your you are not “assuming” you understand their intent and you are letting them know how it feels. That makes you skillful for yourself and a good friend for the other. And if deliberate and conscious conversations don’t work, let them know what was so wonderful and what you will miss in your “dear john” letter (which you might or might not send…depending on the type of toxicity)

Wellness Patterns: What do you think friendship is so complex?

Dr. Wendy Rapaport and Dr. Sanda Bernstein: We have much in our pasts that contribute in a positive or negative way to our friendship, including our growing up experiences, relationships with siblings, experiences with friends as a young person and , self-perceptions (which can be wonderfully enhanced by a healthy friendship.) In some ways, if we communicate honestly, openly and kindly, it is very simple…and rewarding. When it is work, it’s worth the effort. Friendships are a big payoff.

Wellness Patterns: What can a reader expect in your new book, Friendship Matters?

Dr. Wendy Rapaport and Dr. Sanda Bernstein: Entertainment, knowledge, skill, and growth. Not fattening, except for growing in comfort and capability.

For more information on the book and authors, visit


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Upgrade Your Breakfast Options with Teff Porridge

While We love breakfast, it is often connected with foods that are typically carb and sugar heavy. While low-suagr granola and oatmeal are go-to staples on most days, we have to admit: we get bored of those options, too! Enter a new way to mix up your breakfast options with a hearty and super healthy bowl of Teff porridge. Now, we never heard of Teff prior to trying it out, so we were pretty excited to try out this ancient whole grain from Pereg Natural Foods, a producer of premium, all natural spices and spice blends, gluten free pastas, couscous, rice, gluten-free cereals, ancient grains, quinoa products, and much more. This also includes products that are kosher certified dairy and lactose-free as well as all natural, with no additives or preservatives.

Upgrade Your Breakfast Options Teff Porridge

Available in brown or ivory varieties as well as mixed with nuts and berries or with chocolate, we tried out the ivory line that according to Pereg “can be toasted and used to add a little crunch to salads to muffins; boiled teff can be prepared with milk or water for a sweet porridge or spiced up for a side dish; raw teff can be ground into flour and baked into injera bread, a traditional Ethiopian dish.” We decided to boil it with some milk and cinnamon that we topped with berries and some pumpkin seeds. Ready in around 15 minutes, we were so into its nutty flavor that also gluten-free, rich with protein, iron, calcium and amino acids. Ready to upgrade your boring breakfast routine? Check out our easy teff morning porridge for a delicious new way to enjoy breakfast without the sugar!

Easy Teff Breakfast Porridge

Teff porridge recipe: Healthy gluten-free breakfast option


Milk or water
Mixed berries
Topped with nuts-we used pumpkin seeds
Maple syrup, if desired

Easy Teff Breakfast Porridge


Boil water or milk, as directed on the teff package. Sprinkle in some cinnamon into the mixture and add in your teff, let cook for 15 minutes, stirring occasionally. When cooked, let cool for five minutes. Transfer to a bowl and add in your berries, nuts, coconut flakes and maple syrup. Enjoy!

Pereg Natural Foods also has a new line of Kaňiwa (baby quinoa) as well as new blends and flavor infused varieties of freekeh farro, basmati rice and quinoa that are worth checking out. Stay tuned: we will be sharing a dinner recipe featuring their Kaňiwa soon!

Follow Pereg Natural Foods on, Twitter @pereggourmet and Instagram @peregnatural.

We were provided with a sample for review. Our opinions, as always, are our own.

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The Next Hottest Finess Craze: Cyclebox

While we are all about exercising and getting our bodies to move and groove as much as possible; there’s no denying that it can be boring to do the same old thing all the time! We are psyched when we learned about new fitness craze called Cyclebox, a new hospitality inspired and music driven, group fitness indoor cycling studio.

Created by Fitbox Method, a Miami-based boutique boxing gym, Cyclebox includes a 45 minute instructor-led group cycling class that’s aimed at burning calories while also providing a full body workout through upper body strength training using aerobic weights and shadow boxing.

cycle box class miami

Open to adults of all fitness levels, the core methodology behind Cyclebox is for members to achieve maximum levels of endurance without noticing how hard they are working, set to the energy of heart-pumping playlists and captivating colors in a supportive and welcoming atmosphere.

This also includes a commitment to camaraderie instead of competition where members are all working towards the same goal rather than competing against each other. Cyclebox drives you ride to the beat using the music to propel your energy taking the emphasis off numbers and putting more on fun. While this all sounds awesome, we wanted to learn more and recently had a chance to do just that from the team at Fitbox Method. Check out our interview below to get the scoop about this awesome new fitness class.

Interview with Fitbox Method About Cyclebox

 Fitbox Method About Cyclebox

Wellness Patterns: How did the idea of Cyclebox come about?

Fitbox Method: We wanted to go back to the basics and focus on team spirit, and fun within in a high-energy night life-inspired setting

Wellness Patterns: How does a class work?

Fitbox Method: Each 45 minute Cyclebox class is led by one of our rock star instructors and we use audio and visual components to engage our riders

Wellness Patterns: What can someone expect who is new to a Cyclebox class?

Fitbox Method: Sweat while having fun doing it, being caught up in the moment and not believing an hour passed by-instead of feeling drained – our riders exit each class feeling like they just danced the night away at a nightclub with friends

Wellness Patterns: What kind of music can we expect to hear in a Cyclebox class?

Fitbox Method: All types from EDm to Pop and Hiphop

Wellness Patterns: How is Cyclebox an effective full-body workout?

Fitbox Method: Indoor cycling works on core and lower half of the body, but by adding an aerobic weight circuit targeting upper body at the end of each Cyclebox class incorporates a total body workout.

Cyclebox will offer non-contract class passes ranging from $14-$25 per class. Monthly membership levels start at $75 per month and go up to $175. Pre-opening specials will be available until June featuring unlimited classes for $99 per month with complimentary Shimano cycling shoes upon joining.

For additional information please visit or contact 305-978-3961. Instagram: @FitboxMethod


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Understanding Iyengar Yoga

Did you know that there are more than 20 million people who practice yoga? This includes more than a dozen disciplines such as Iyengar yoga that can be confusing and overwhelming when you’re first starting out or looking for something new. This practice focuses on precision and alignment through focus, attention and controlling your breathing. Yoga teacher, Carrie Owerko, a certified Yoga Therapist, Laban Movement Analyst and Senior level Iyengar teacher, has been teaching and exploring the relationship between body, breath and mind for several years so we were excited to speak with her to learn more about her background and what is really involved in the practice of Iyengar yoga.

Interview with Carrie Owerko on Iyengar Yoga

Carrie Owerko on Iyengar Yoga 

Wellness Patterns: How did you get started in yoga?

Carrie Owerko: I began my daily yoga practice over 20 years ago. I was working in a Movement Theater company in NYC and was curious about the body/breath based meditative practices of yoga. After leaving the theater, I began studying Laban Movement Analysis at the laban Institute of Movement Studies In NYC and continued my yoga practice. My yoga practice is where I felt most integrated.

Wellness Patterns: Why do you think yoga is an important practice for people to try?

Carrie Owerko: I think yoga, especially Iyengar Yoga, is primarily about cultivating greater levels of awareness. It is about developing presence and the ability to engage with life’s joys and difficulties with the whole of oneself. That wholeness includes the body, the breath, the mind, the emotions, the intellect, the imagination. The practice of yoga helps develop this sense of integration. It also develops our capacity for variability. We become better able to adapt to the many variables, or curve balls, that life seems to throw at us.

Carrie Owerko on Iyengar Yoga interview

Wellness Patterns: How often should you practice?

Carrie Owerko: As for practice, it is most effective as a daily endeavor. It doesn’t have to be long–even 15 minutes can do wonders–but consis: tency is really important.

Wellness Patterns: What is Iyengar yoga?

Carrie Owerko: Iyengar yoga is an approach created by the late BKS Iyengar of Pune, India. This approach is known for it’s attention to alignment, the creative use of props such as blocks, chairs, belts, etc., and a high degree of focus and attention. It is also know as an inherently therapeutic practice. BKS Iyengar’s work in therapeutic yoga is highly respected in the larger yoga community.

Wellness Patterns: How can someone can started with Iyengar yoga? Any tips?

Carrie Owerko: There are Iyengar Yoga classes available in many gyms and yoga centers all over the country. There are also classes and courses available online. I have one called Iyengar 101 with Yoga Journal, which is currently available. My approach to Iyengar yoga is playful. I am influenced by my study of Laban Movement Analysis, an ongoing study of biomechanics as well as my time in movement theater. I believe deeply in the power of play as a invaluable approach to learning anything. I feel it makes the disciplined practice of yoga more enjoyable and sustainable.

Check out more about Carrie here:

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Recipe: Frozen Banana Granola Pops

We loving enjoying an ice cream cone on a hot summer day but recently discovered a new sweet treat to add to your summer rotation with frozen banana granola pops. Using Viki’s Granola (and specifically the Viki’s Banana Walnut Granola) as a base creates a crunchy, along with chocolate and a banana, creates a satisfying new way to indulge while still being healthy. We’ve also been loving this gluten-free, soft-baked granola as a nice addition to our yogurts, trail mix or an easy snack on the go. Check out more about how to prepare this healthy sweet treat below and enjoy!

Frozen Banana Granola Pops

Frozen Banana Granola Pops

4 bananas
3 tablespoons Viki’s Banana Walnut Granola
6 ounces dark chocolate chips or shards
8 popsicle sticks

• Peel, cut bananas in half crosswise and insert Popsicle sticks. Place on a parchment-lined tray, cover with plastic wrap and freeze for about 3 hours.
• Place Viki’s Banana Walnut Granola into a shallow dish. Melt chocolate in a double boiler over slightly simmering water, over low heat, constantly stirring. Pour the chocolate into a tall glass.
• Dip each banana into the chocolate and roll in the granola straightaway. Place on a parchment-lined tray.
• Serve immediately or wrap individually in parchment paper or plastic wrap in the freezer.

For more info, please visit:

We were provided with a  sample for review. All opinions are our own.

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New goEvo App: Designed to End the Cycle of Dieting

Many of us go through our entire lives dieting. The ups and downs are a part of a vicious cycle that can sometimes be hard to break. Since weight loss its a multifaceted issue, it’s important to understand the many components of why you can’t seem to lose weight in order to make real, sustainable changes. And thanks to technology there are new ways to make improvements such as via the new goEvo app, a virtual weight-loss therapist that helps users manage their emotional eating and cravings, boost their motivation and confidence, build up their self-esteem and feel good.

never diet again with goevo app

Founded by Abigail and Amin Mohebbi, the app is designed to help users lose excess weight and keep it off by changing the way they THINK and FEEL about food, mood and their bodies. The founders believe that “the only way to get rid of excess weight and keep it off is by changing the way we think and feel about food and our bodies. That’s how we can end our dieting cycle for good and that’s what goEvo is all about.” Read on to learn more about how the goEvo app works and our interview with the founders to learn more about why they started the company.

Interview with Abigail and Amin Mohebbi, Founders of goEvo

Abigail and Amin Mohebbi, Founders of goEvo

Abigail and Amin Mohebbi, Founders of goEvo

Wellness Patterns: How did the idea for the app come about?

Abigail and Amin Mohebbi: We (Abigail and Amin Mohebbi) are a British couple living in France. We met in 2007, and we have 2 children.

I watched a close family member battle with her weight for decades as she tried every mainstream diet out there. I watched her self-esteem suffer for it, the frustrations and high and lows of losing weight then regaining it, and her misery in restricting what she was eating then rebounding. I felt there was something fundamentally wrong with the approach of the diet industry.

A strong desire to help her and other family members, along with an instinctive feeling that negative eating habits stemmed from emotional causes, led me to spend years looking into the diet industry, obesity and the most credible scientific research into weight gain and loss.

The problem was clear: diets don’t work!

The solution? A no diet revolution!

Armed with that information, we started to create goEvo with the intention of helping our family and others facing the same problems. We set out to address the root of the problem: the way we think and feel about food and our bodies.

goevo app

goevo app: how it works

Wellness Patterns: How does goEvo work?

Abigail and Amin Mohebbi: Using goEvo is like having a virtual weight loss therapist in your pocket that you can interact with any time to get support and guidance, but less heavy than the real thing! goEvo is really simple to use, it gives honest advice based on science and supports the users when and where they need it.

To build the app, we have used some the best experts on weight loss psychology and mobile technology.

goEvo works by having therapy based conversations. Users simply tap a button on their phone to log their mood at any time and an area of concern they are experiencing, like overeating, cravings, confidence and motivation. It also offers simple practical advice for dealing with difficult situations. Therapy techniques include mindfulness and cognitive behavioral therapies, to help users change the way they think and feel about food and their bodies, to change behavior and easily create new healthy habits.

Users are awarded badged for achieving different milestones and there’s also a supplementary food and movement plan to help users get started.

go evo app how it works

Wellness Patterns: Why do you believe in the no diet revolution?

Abigail and Amin Mohebbi: The ‘no diet revolution’ is very simply just based on the best science and expertise that is out there minus all the hype:  and marketing from the powerful diet industry. As they say, ‘the truth is out there’ but to get to it, we need to ignore all the other distracting information that doesn’t have our best interest at heart.

Here is why we think in time, most people who currently diet will come to believe in the ‘no diet revolution’, experience it first hand and feel better for it.

Losing fat and keeping it off begins with the mind; we need to rewire the habit forming part of our brain and get away from emotionally triggered eating. The good news is anyone can do it with the right tools and encouragement. That is where goEvo comes in.

For the majority of people, diets don’t work in the long term. Dieters lose weight but eventually gain it back again, and sadly the majority of those will gain back extra weight as well.
It seems to us that the diet industry is a big part of this problem. There’s a whole lot of misinformation that says failed diets are the fault of the dieters, that dieters are somehow weak willed and lacking self-control. This idea is perpetuated because it sells. People go back to diets time and time again believing it was their fault that their diet failed.

I have witnessed first hand that this is completely false. Serial dieters are some of the most motivated and dedicated people I’ve met. The problem is that the approach of restricting food or counting calories is not sustainable in the long term. It’s also ineffective. Losing weight long term is not just about calories in versus calories out.

We’d love to see dieters take back control of their own bodies and build confidence. We love the body positivity movements that are happening as the antithesis to how beauty has typically been portrayed in the media.
If you really think about it, the whole situation about diets is very unfair and wrong. But people are not alone in feeling bad about dieting and most people are willing to pass on their positive experiences and what they have learned to others. That’s why we think goEvo will make a serious positive difference to the lives of many people worldwide who suffer from obesity and related diseases like diabetes and heart disease, and depression.

go evo app logo

Wellness Patterns: What are your plans for the future of the app?

Abigail and Amin Mohebbi: The goEvo app will be launching in the next few months. Naturally we are excited to be part of the ‘no diet revolution’ and we are really looking forward to getting feedback on goEvo and using that feedback to make it better at helping users. We think once people see that something new works well and makes a positive difference to how they feel, they will spread the word and join the ‘no diet revolution’.

We will be delighted to hear feedback from users and learn from their experiences. If anyone is interested to join our beta testing team prior to the official launch of the app, we would love to have them and hear their feedback. They can participate by registering their email on our website at

Check out more about goEvo here:

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How to Wake Up at 5am (and Not Dread it)

Like most people, I’m busy and I hate to use that as an excuse for not being able to get everything done but it is. And while I love the madness that is my life balancing the unbalanceable world of work/kids, I’m also desperately trying to reclaim some precious me time back into my life! One way that I’ve sort of be tapping into doing more for myself is by waking up almost everyday at 5am. Yes, 5am, an idea that even a few months prior would have seemed like a cruel joke. With some careful planning –basically mental prep work–I’ve been able to reclaim some precious time for myself. But it wasn’t easy and took some time to get used to the early mornings. Check out what worked for me to get some back into your life:

How to Wake Up Early

how to wake early

  1. Go to bed early! Well, this goes without saying but it isn’t easy, especially if you have some night owl roots. I really struggled with this one in the beginning because there is always something to do around the house or for work, clean or watch. But I was also realizing that when I stayed up late TV bingeing the night away, I woke up annoyed, tired and drained –all before the day started. To prep for waking up early, I had to make myself go to sleep early and shut down. That meant no phones, no TV, no doing stuff around the house. What helped in the beginning (and now) is to read at night, which is way more relaxing that starring at screens. I also make it a point to shut off the lights anywhere from 9:30-10:00pm. After a few days of waking at 5am, you’ll want you!
  2. Cut out late night eating. I used to be in the ice cream (cookies, candy) club after the kids went to bed. It felt like a reward for surviving bedtime, cause, ya know, it’s hard! While the instant sugar fix was awesome, it left me feeling groovy, wired and lethargic. Now I try to end my night with a cup of tea and that book. I’ve noticed a huge improvement in my overall state of mind when I don’t go sugar happy at night.
  3. Make a plan. You probably have a revering list of what you want to do with your me time brewing in your head but it’s crucial to have a very specific outline of what you want to accomplish during your AM hour (or hours). And, no, mindlessly looking online shouldn’t be a part of this. Whatever your goal is: plot it (putting it in my calendar helps me) and literally do it. For me, this is usually the time when I run, go to the gym or write. After the initial hardship of waking up early, I’m now excited and energized in the morning as I know that I’m tackling very specific goals that I plotted for myself.
  4. Enjoy coffee (or tea) and soak in the silence. I’m not (and probably) will never be someone in the ‘no coffee’ club. And that’s ok! As of late, I love the quiet mornings with a cup of Wicked Joe Organic Coffee. The Bella Maria line is everything and I just love this lighter blend featuring hints of berries and chocolate. This family-owned company also offers a complete range of other blends (with cheeky names) such as Wicked French, Wicked Italian, Jamaican Me Crazy and more! As a brand they are committed to producing exceptional coffees using sustainable business practices from crop-to-cup, featuring Organic and FairTrade beans purchased directly from farmers and cooperatives across the globe. Awesome, right! It’s the perfect blend for the early hours or for a midday pick-me-up.
  5. Prepare for setbacks. Waking up early everyday isn’t all sunshine and roses. It’s hard, it sucks, it’s not easy and on and on. Prepare to have days when you sleep-in (hooray for 6am) and give your body (and mind a rest). Just be sure that your ‘recharge’ day doesn’t become your new norm. Use that time for what it is and prepare to wake up early the next day as you get back into your new routine. Plot out your ‘days off’ on your calendar if that’s easier for your goal-setting.
  6. Reward yourself. Look waking up early is painful but it gets easier after every time you haul your butt out of the warm confines of your blanket. Treat yourself after you’ve done it consistently for a few weeks and continue to up the ante of your reward. However, as you know, waking up and reclaiming your me time is really the ultimate prize.

As someone who used to hate mornings, I now really love how much waking up early has allowed me to re-focus, take back my time, and essentially given me a piece of my life back.


Do you wake up early? What do you to prepare?

We were provides samples of the coffee for review. All opinions are our own.

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“In the Service”: New Podcast About the Service Industry

Working in the service industry isn’t easy! As someone who has worked as a waitress, hostess, coat-check gal throughout my 20s, I definitely have my own host of horror stories. But then there’s also the dynamic of the restaurant culture where I meet some of the most incredible people, all presented in a complex situations; to keep people feed and happy. While I’ve moved on, I still feel connected to that past life where I love reading material or seeing movies related to the service industry. So I was thrilled when I learned more about In the Service, a new podcast about the restaurant industry from the front of house perspective. Hosted by Kath and Jan, two women in New York City with a combined 20 years of service experience, the podcast includes the good, the bad and the ugly of working in restaurants. The hosts invite a special guest each week who is currently or has previously been in the industry so they can share their experience. Show topics range from bad Yelp reviews, tipping culture, and sexism in the industry, to dating in the workplace and dealing with drunk diners. Guests range from sommeliers, industry professionals, entrepreneurs, comedians, and business owners.  Check out our recent interview with the duo to learn more about them and their new podcast.

In the Service Podcast Interview

In the Service Podcast Interview

Wellness Patterns: How did the idea of In the Service come about?

In the Service Podcast Hosts: The idea for In The Service came about as we were rehashing the horrors of a particularly difficult night after work. Per usual, we went to our after work bar and vented over cheap tequila and beer. I posed the idea to ‘Jan’ as a way for us to share our experiences with people who we know would appreciate them most, our friends and other people in the industry. We decided to use the aliases, Kath and Jan so we could share true stories with listeners. In The Service has evolved to incorporate guests on the show who are either currently or have previously been in the service industry to share their experiences. Our goal was to make In The Service a podcast that everyone could enjoy- people who have been in the service (who can laugh and commiserate with us) people who haven’t been in the service (who may be shocked about what happens behind the scenes) and for people who love food and going out to eat.

Wellness Patterns: How do you plan out which topics to cover?

In the Service Podcast Hosts: We have a running list of issues we are particularly interested in, and we adjust each topic to the guest we welcome on our show. For example, in Episode 12, we welcomed Zahra Tangorra, former restaurant owner of Brucie turned consultant. We focused the topic around her experience opening and operating a restaurant with no experience and showcasing how difficult it can be. We also have organically picked topics based on ideas, situations, or strange encounters that have happened to us when we have been bartending or serving.

in the service podcast

Wellness Patterns: What has been the reaction so far?

In the Service Podcast Hosts: The reaction has been great so far! We have found that people are interested in what we have to say, both industry professionals and people who have never worked in the industry which is awesome. We are excited that we have been attracting a range of listeners so we can shine a light on the service industry which does not always get the recognition it deserves. We also received positive feedback about our approach to the show in that even though we do share difficult stories, we are still focused on the positive aspects of the industry. Despite our bad shifts, we are still passionate and committed to the industry.

Wellness Patterns: Why do you think it’s important to cover restaurant culture from the POV of the service workers?

In the Service Podcast Hosts: We think it’s important to remind listeners that we are people first, not just servers and bartenders. Guests can have an Oz like mentality about restaurants, they see the smoke, mirrors and magic that happens but often forget that there are people behind the curtain running the show. We also think it’s important to talk about issues that do not get discussed frequently or at all. We want to inform listeners about the darker side of what we experience ranging from difficult guests and managers to tipping culture, undocumented workers and other issues that have plagued the industry for so long.

Wellness Patterns: In ep.5 you discuss tipping and gender inequality, why was that important to tackle?

In the Service Podcast Hosts: As women in the industry, we felt that it was extremely important to shine a light on the gender inequality that unfortunately still exists in the service industry. As female servers and bartenders, we have noticed discrepancies in how we are treated in comparison with our male coworkers from guests and even management. As women, we are expected to smile, wear makeup and and be personable almost to the point of flirty with guests – things which are not expected of our male counterparts. In episode 5, we were joined by, ‘Charlie’ a female Sommelier at a fine dining restaurant in midtown Manhattan. Charlie shared that in her experience, guests were more likely to question her wine background, something that never happened to her male colleagues or assume that she was not in fact the Sommelier. We are frustrated by the expectation that we need to be flirty to get a normal 20% tip. We want to dispel the idea that we are interested in hanging out with you and your bachelor party after we finish work. Most of all, we want people to consider the thing they are about to say to a woman (i.e. smile more), ask themselves if they would say it to a man, and if the answer is no, then to keep their mouth closed. Ultimately, we want the guest to have the best experience possible and that will not happen if you are making us uncomfortable.

Wellness Patterns: What’s next for the In the Service?

In the Service Podcast Hosts: We have our first live show, In The Service Live and on the Floor at the People’s Improv Theater on July 17 at 9:30PM! We will be chatting with Keith Malley (Keith and The Girl) and welcoming back guests, Zahra Tangorra (High Five Girl), Jay Neal (Chef de Cuisine at Riviera Catering) and more! We can’t wait to record in front of a live audience and get them involved. We are really excited about all the podcast festivals happening and would love to be able to attend and eventually present! We are also working on some In The Service merch so hopefully you can expect to see that on our site later this summer. We are excited to continue recording and chatting about the industry with our great guests!

Recent “In the Service” Podcasts

Episode 1: “So you’re a real waitress?” – Welcome to In The Service, a podcast about the service industry from the front of house perspective. Meet your hosts, “Kath” and “Jan” who are two rad chicks living and serving in New York City. They’ll tell you everything, except their real names.Episode 4: “Waitress Was Mean” – Our favorite Yelp reviews about ourselves and our co-servers feat. Jen Neal. Everyone thinks that they’re a restaurant critic and reviewer on Yelp and Open Table. Kath and Jan discuss how they think these public reviews have affected the restaurant industry and their jobs as servers. Yelp is also the reason that they’ll never use their real names during service. Here to chat is special guest, Jen Neal about her experience in the industry pre and post Yelp!

Episode 5: ‘Women in the Industry’ ft. Charlie. – Despite the fact that it’s 2017, Bey is queen and the #FutureIsFemale, there is still a lot of gender inequality in the workplace – especially in the service industry. In celebration of Women’s History Month, Kath & Jan discuss there is still a big difference in how guests treat, tip and act towards female servers, bartenders and sommeliers versus their behavior towards men in the industry. Kath & Jan are joined by guest, Charlie, a sommelier in midtown manhattan who shares her experience.

And if you happen to be in NYC, you can see them live at the People’s Improv Theater! Check out the full details here:

Check them out on:
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Soul’-stice BBQ to Benefit The Beagle Freedom Project

Soul'-stice BBQ to Benefit The Beagle Freedom Project

Happy Summer! We are ready to get out eat on, healthfully, of course! To kick-off the season, we are excited to let you know about an awesome charity event where you can enjoy some delicious vegan eats and save puppies!  Held on Thursday, June 29 from 4:00 pm -11:30 pm to benefit the Beagle Freedom Project, the ‘Soul’-stice BBQ will include a 100% vegan-themed night, whipped up by Pamela Elizabeth. Check out how to score tickets, and the delicious menu below:

Soul’-stice BBQ to Benefit The Beagle Freedom Project

Urban Vegan Kitchen
41 Carmine Street
Thursday, June 29
4:00 pm – 11:30 pm
Amuse bouche
Watermelon cubelet, ‘feta’ cheese, balsamic drizzle
Loaded Corn Salad:
grilled romaine, cornbread croutons, alabama white bbq drizzle

Rack-less BBQ ‘Ribs’:
smoky potato salad, collard greens, grilled artichoke hearts

Churros Split Sundae
cinnamon spiced ice cream, chocolate & caramel sauce, whipped cream, bourbon soaked cherry

Desserts by @COCOAVNYC & libations by @LALAVONRIOT

Tickets ($45) are available on Eventbrite.


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Zen at Home for National Yoga Day

happy national yoga day with learn to be lean

Happy National Yoga Day! Maybe you found your inner zen at one of the many yoga events around NYC, at a local studio, or in the comfort of your own home. For those in the home category we just discovered Learn To Be Lean: A Yoga Based Approach to Healthy Weight Loss, a fantasic reference to help you hone in on your yoga skills today and pretty much whenever you can. Not only a yoga guide, this book will provide you with the tools and expert skills to live a healthy live–all of which includes tapping into your physical, spiritual and emotional self.

Written by Nutritionist and Trainer Shannon Leavitt, M.S.,R.D., Learn to be Lean features a yoga-based approach to living healthy called the Yogalift. A clear and very specific plan, we loved how this provides a sustainable wellness and holistic plan through practicing yoga, strength training, meditation, and personal reflection to help bring every aspect of being into harmony. Featuring a workbook style guide (summer homework?), the book features very guidelines and personal questions to help you achieve your inner zen as well as provides the tools to losing weight.

This includes a daily action plan with a body-mind spirit journal where you assess your daily meals, movement, sleep and even your intention. The actual yoga part comes in through daily practice, which Leavitt states: “With practice, we become more and more aware of and present in our body.” This section provides tips and insight for staying in the moment during yoga as well as a better understanding of why yoga is so crucial to Leavitt.

A clear guide with real solutions to enable you to live and practice the yogi lifestyle, we love how proved us with the tools to learn how to better embrace wellness and health through self-awareness, physical fitness and spiritual growth.

A must-have for National Yoga Day, and beyond!

We were provided a sample for review. All opinions are our own.

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