Archives: healthy diet

Paleo granola

Homemade paleo granola

Chad loves the paleo diet. He likes how it makes him feel and that he’s been able to lose a significant amount of weight on it. He purchased a paleo granola and this is my attempt at re-creating it. It really is delicious – if I do say so myself! For those with IBD, if you’re in a flare up then don’t eat this since the small nuts and seeds won’t do well with your colon. Otherwise, everyone should chew well and enjoy! Read more »

Macrobiotic Meal @ Kushi Institute

Macrobiotic Meal @ Kushi Institute

This past week Chad and I ventured up to the Berkshires to Beckett, MA where we attended an overnight at the Kushi Institute. Michio Kushi and his wife Aveline founded the institute in the 70’s as a macrobiotic retreat and training center. People from all walks of life attend the institute since the macrobiotic style of eating has shown to help many diseases such as different types of cancer, IBD and much more.  Read more »

Ready to roll!

Ready to roll!

Yesterday was my colonoscopy test that I typically get every 2-3 years. No, I’m not a 50 year old – however I do have ulcerative colitis and in that case I have to get checked out more often then the typical 28 year old.

How did it go? Well…. It was pretty shitty… KIDDING! It was actually fine. I mean it’s pretty uncomfortable and not fun at all BUT the results were that nothing has changed, gotten worse or better – which in my eyes is great news. I always hope that it’s gotten smaller and that one-day it will completely vanish, but not this year. Maybe in the next 3 years I’ll have accomplished that – I’m focusing on the glass half full here. I’m healthy, I feel good and that’s what matters.

Having the test done gives me some serious peace of mind. Instead of stressing about whether it’s gotten worse or if I have something more serious etc… it feels great to know that all is still good down there and I can continue down my path to health. I suggest knowing opposed to not knowing. Get your tests done, go to the Doctor and find out what’s going on. After you know what’s happening, then you can work on alternative ways to help yourself heal. When we release the anxiety about what’s going on in our bodies it’s pretty magical – a weight lifts, you feel free. Take it from me!

Flowers over fear.



This quote keeps popping into my head out of nowhere…

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My vision board. Notice the words, colors and photos. This = ME!

The power of words… it’s almost indescribable. I was at a workshop this past week for people who want to start a yoga studio. This is what I thought my path was at this moment in time. After sitting with myself and listening to the very inspirational words of wisdom and advice from Joan Dwyer and Janis Bowersox I’ve changed my current path. We spoke about strengths, vision boards, mission statements, visions, numbers (oh the numbers…!!) and much, much more. I’ve realized that since moving to Rockland county, I need to work on cultivating and creating my yoga community here. I need to dive into giving incredible workshops, teaching more and spreading my healing love to Rockland County and beyond. Then maybe, once I’ve done all of that, which may take me quite some time, I might possibly be ready to open a yoga studio. I realize that for me – baby steps, community and feeling ready is really important. I do commend all of you who dive into things head first, but for me I think the process of cultivating myself and branding myself as a yoga teacher is a really important step that I can’t skip over.

With that being said: in the near future you’ll be hearing about fun workshops that I’ll be teaching, retreats that I’ll be holding and new classes on my schedule. If you’re ready to find your true self, let go of disease, live healthfully, naturally and with peace – then look for my posts! I want you to be there! I can’t create community on my own – and I’m really looking forward to meeting all of the incredible yogis and yogis to be in Rockland County, Bergen County and maybe even Westchester County. Stay tuned for awesomeness coming your way.

By the way, I just created a Pinterest and it’s SO MUCH FUN! It’s like digital collaging. Find me, follow me and I’ll follow you back!

Find out more about Joan Dwyer HERE

Find out more about Janis Bowersox HERE

I always hear people preaching about how it’s SO important to eat in a peaceful place, without distraction ie: tv, radio, magazine, computer, book etc… I have to say that I do agree with this and I know in a perfect world, we’d all be sitting quietly eating our food in peace. I’ve done this before, and boy is it amazing – there’s really nothing like it.

BUT – in New York City this is next to impossible. Well… I shouldn’t say impossible because anything’s possible right? Sure it is.

With a daily schedule that doesn’t allow for a 1-hour lunch break that’s calm and peaceful, we resort to eating on the go; watching TV or playing on the computer while we eat because there isn’t enough time do this otherwise!

Here’s my challenge for you: can you find a way to do all the things you do while you eat but ALSO pay attention to what your eating? Can you pay attention to when you feel full? Maybe that means you don’t finish your entire meal and you save the rest for later. OR maybe it means that you pin point one specific flavor in your food to be aware of exactly what it is that you’re eating. Find something to be aware of while you eat while on the go and watching TV!

This task won’t be easy, but I definitely recommend that you try it.

Don’t put yourself down if you simply want to watch tv or play on the computer while eating – we can multi task quite well! Just be mindful of what exactly you’re doing while you’re doing it.


Have you ever been walking through the supermarket asking yourself what you can possibly make that will be easy, quick, delicious and healthy for dinner?? I’m sure there have been times where your stumped to come up with a good meal and you either end up buying something frozen, ready made or simply ordering in from a local restaurant.

Well, I know exactly how you feel. Recently I’ve been struggling with what to have/make for dinner! I like to shop at the farmers market so I usually have some veggies lying around – but veggies are just boring if you aren’t creative in how you prepare them. When I’m not in the mood for animal protein and don’t want to load up on soy I usually find my way eating veggie protein.

Last night was one of those instances and I found myself scrounging up any and all veggies that were in the fridge. I came up with a squash bowl with quinoa and root vegetables and it was YUMMY. The point I’m making here is that even if you look in your fridge and think there isn’t anything good in there, look again and try to be creative with what you already have. I really hate wasting food and was so happy to use up my delicious organic veggies. I saved money doing it and had a delicious dinner filled with plenty of protein.

Squash Bowl Deliciousness

Squash Bowl Deliciousness

Acorn squash with quinoa and root veggies

Acorn squash with quinoa and root veggies

Here’s the simple recipe of my squash bowl with quinoa and root veggies:

½ cup quiona

2 cups water

1 tablespoon olive oil

1 acorn squash – or other squash of your choice preferably one that is round and easy to make into a bowl

1 parsnip

2 white turnips or you can use fennel

2 small yellow beets

1 lemon

Tamari soy sauce

First start by preheating your oven to 350 degrees

Cut your squash in half and scoop out the seeds. Put a cup of water in the bottom of your baking dish and then place the squash face down and roast for half hour. Test the squash by inserting a fork, it should be soft. Rinse and wash the quinoa and cook as instructed by the package you use.

Next place your pan on the stove and heat up the oil. Slice the root veggies and place them into the pan. Add a small amount of water to the pan so the veggies can cook evenly. Squeeze one whole lemon over the veggies and sprinkle with tamari soy sauce and stir. Cover the pan and cook for about 20 minutes until veggies are soft.

Mix the veggies with quinoa and fill the squash bowl with this delicious mixture and serve. Enjoy!

Let me introduce myself to you, my name is Shira and about 2 years ago I was diagnosed with Ulcerative Colitis and have been forced to change my diet drastically. Doctors told me that food did not play a role in the bloating and the awful feeling that I felt each day. Finally I decided to go against their word and I worked hard on identifying each item that I put into my mouth and began writing down exactly how it made me feel after.

I have been continuing with this and have made a new diet for myself that excludes all dairy, wheat/gluten, caffeine and all refined sugar. This has been quite challenging but I’ve found that I feel much lighter and my bloating has subsided. I recently had a colonoscopy and I’m happy to report that the colitis has improved! There’s definitely hope that changing one’s diet can help and I’m living proof of it. To all those people out there who don’t believe food can affect your body not just with weight, but with emotions, stress and disease I want to tell them that anything’s possible, it’s just about trial and error as well as listening to your body.

So do yourself a favor and pay attention to what goes into your mouth because you have to live with it and the effect it has on your body.

I look forward to helping heal those in need.

This is my first blog post and I couldn’t be more excited to share my thoughts and ideas with the world. Thehealthymix got its name from the idea that each meal eaten throughout one’s day should have a whole mix of protein, carbs and fats to make a “well balanced meal.” The reason for this is that each whole grain, or healthy food that you eat contains nourishing minerals and vitamins that your body needs to survive. Without the “mix” your body may not receive all the necessary nutrients and you will be at a greater risk for deficiencies. With this idea of making sure to mix my foods on a daily basis I have come across this lovely name for my blog. An example of mixing foods for one day would be as follows:


A decent size bowl of whole grain cereal with fiber and very little added sugar. If possible buy cereal that has been sweetened by fruit juice. One brand that I like is “Barbara’s Bakery.” Make sure that you don’t buy their cereal that contains 15 grams of sugar. I believe the corn flakes have about 3 or 4 grams of sugar from fruit juice, which is much healthier for you. Add some nut milk (i.e. almond, hemp or cashew), which contains protein and when possible throw in some fruit. That right there is a very well balanced breakfast!


One example of a balanced lunch can be to eat a salad with mixed greens or romaine lettuce instead of iceberg because it contains absolutely no nutrients. Mix the salad with cucumbers, carrots,  and other veggies that you enjoy and add some nuts to the salad for some protein if you don’t want to add chicken, fish or tofu. For dressing try to stay away from the fancy dressings at most restaurants because believe it or not, one of the main ingredients is SUGAR! Next time you go to a restaurant ask them if they have any dressings without sugar and see what they say… trust me, I’ve tried it! I say stick with balsamic vinegar or possibly balsamic vinaigrette  without the sugar, or to keep it completely safe just make your own dressing.

If your not a salad eater try a sandwich on whole grain bread or a wrap with turkey and veggies. Can’t go wrong with that!


Dinner is my favorite meal. Its the time where I can be the most creative in my day. My fiance and I are always cooking some wild dish that makes the hallway of our building smell amazing – our neighbors stop by our door to tell us how great it smells!  We always make some sort of grain whether it be quinoa, millet, brown rice, buckwheat, or anything else we come up with. If you haven’t tried any of these grains I suggest you give it a whirl since they are delicious and very easy to make. With the grain we   steam or boil some sort of veggie. We like kale, sweet potatoes, zuchini, yellow squash, string beans, bok choy, spinach, and so many more. If you throw some olive oil in the pan with some garlic, ginger, tamari and possibly some vegetable stock you will have some great tastes in your mouth. For the protein we either bake tofu or tempeh that we marinate or bake chicken or fish. All of these foods mixed together are guaranteed to give you lots of nourishment and taste wonderful at the same time.

I’m glad I am able to express my thoughts to you and can’t wait to post again! Enjoy and hopefully you can take some of my suggestions into your food preparations. Until next time…