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Mega Magnesium Smoothie


Magnesium Rich Smoothie

I absolutely love green smoothies. After learning about the importance of magnesium and discovering what raw, whole foods are a great source of this incredibly important nutrient, I’ve put together this simple green smoothie recipe that is not only delicious but offers your body a healthy dose of magnesium to keep you feeling healthy, energetic yet relaxed, well rested and happy.

Kitchen Equipment for Green Smoothies

For this easy-to-make raw food green smoothie recipe, all you’ll need is a high-powered blender. I personally use and recommend the Vitamix Blender. I wrote a comparison review, comparing the Vitamix with the Blendtec that you can read here. A high-powered blender is one of the top 4 raw food kitchen tools I recommend stocking your kitchen with.

Mega Magnesium Smoothie Raw Ingredients

For this super magnesium rich smoothie, blend the following ingredients in a high-powered blender.

  • 5 bananas (fresh or frozen)
  • 1/2 bunch of fresh kale
  • 1/2 bunch of fresh spinach
  • 1 Tablespoon of Chlorella
  • 4 dates
  • 1.5 – 2 cups of purified water or fresh coconut water

This magnesium-rich smoothie provides you with about 240 milligrams of magnesium and serves 1-2 people.

The health benefits of this green magnesium rich smoothie are many. Check out my recent article on 8 Ways Topping up Your Magnesium Levels can Literally Change Your Life.


Aloha from the Big Island of Hawaii!

Laura Dawn, Author of Unhooked: A Holistic Approach to Ending Your Struggle with Food as well as Mindful Eating for Dummies.


Top 10 Magnesium Rich Raw Foods

A 003In a recent article I gave you 8 ways topping up on Magnesium levels can literally change your life. Magnesium is a co-factor in over 300 functions in the body and has been known to regulate blood sugar, boost energy, improve sleep quality and strengthen bones. A deficiency can lead to serious ailments such as IBS, depression, hypertension as well as kidney stones and high cholesterol. Yet an alarming percentage of the population are not meeting their daily requirement of this essential nutrient and are unaware of the correlation between many of their symptoms and magnesium deficiency.

Implementing a holistic approach, if you’re feeling low on magnesium, I recommend upping your intake of magnesium rich raw foods as the best and first place to start.

Here are 10 Whole Foods that are Rich in Magnesium:

1. Dark Leafy Greens

Dark leafy greens like kale, swiss chard, collards and spinach are rich in magnesium and are great served raw in salads, smoothies as well as juiced. Check out my protein rich green smoothie for some ideas on how to incorporate more greens into your life. Kale chips are a favorite way to up my intake of dark leafy greens!

2. Avocado

Avocado has approximately 58 mg of Magnesium in an average sized fruit. I love to add avocado to nori rolls and wraps, but it’s just as great served sliced and topped with lemon juice or made into a delicious guacamole!

3. Raw Cacao

[Read more…]

8 Ways Topping Up Your Magnesium Levels can Literally Change Your Life

8 Life Changing Benefits of MagnesiumThe quality of your days can be highly influenced by how you feel in your body.  It’s hard to feel a sense of happiness when we’re feeling chronic fatigue or are burdened with severe menstrual cramps.

Our bodies need a wide range of nutrients to function optimally. Science and research is only just starting to scratch the surface in terms of how individual nutrients affect our health, both mentally as well as physically.

As I talk about in my book “Unhooked: A Holistic Approach to Ending Your Struggle with Food“, in today’s marketing-focused reality, it’s easy to get caught up in single nutrients. Marketers use single nutrients all the time to sell products with statements like: “High in Calcium!” and “Great Source of Omega 3’s!”

I normally don’t recommend staying focused on individual nutrients. I prefer to take a broader perspective because nothing can really be considered in isolation. No nutrient is a miracle on it’s own—it’s how it operates and functions with the millions of other processes in the body.

That being said the research coming out about specific nutrients is nothing short of amazing. There are direct correlations being made between different mental and physical disorders and nutritional deficiencies. Considering the way the average American diet has been heading over the last several decades, nutritional deficiencies have become more and more commonplace and one very overlooked nutrient is magnesium.

As of late, there’s more buzz around the importance of magnesium and for good reason. According to the USDA, about one third of the population gets less than 65% of the recommended daily intake of this essential mineral and surveys in the US consistently show that most people aren’t getting enough.

Considering all the incredibly important functions that magnesium has, this is quite alarming news.

Here are 8 ways that topping up on Magnesium can Literally Change  Your Life

[Read more…]

25 Raw Vegan Instagram Accounts to Follow for Inspiration


Oh, Instagram, how I wade wondrously in your ocean of colorful content. Whether I’m daydreaming a vacation in Thailand, laughing at my friends stuck in the latest snowstorm or drooling over brimming mason jars of blueberry, carob nice cream, I spend a good portion of my day flipping through the ‘Gram. And like in “real life,” the people who you surround yourself with are those who influence you the most. This is why I think it’s about time to compile my one stop, go-to list of inspiring Instagram accounts that I (@happyandraw) love to follow.

I’m talking about the crusaders of raw, that day in and day out bring vibrant, motivational photos and recipes to our feed to keep us focused on our own plant-based routines. So, without further adieu, (in no particular order) here are…

25 Raw Vegan Instagram Accounts to Follow for Inspiration:

DeHappy5_Mama    Simonbes_rawsome_creations    VeganRawrior    Hartmann_Health

  1.  @LivePureJenna – Jenna’s photos are beautifully arranged works of art using pallets of vibrant raw fruits and veggies accompanied by delightfully positive captions.
  2. @MissNaturallyAshley – Ashley’s page is full of delicious dish preparations and indulgences along with sprinkled shots of her adventures traveling the world.
  3. @Dehappy5_mama – Who said not to play with your food? This remarkable and creative page displays fruit and veg hauls into artistic masterpieces!
  4. @RawKyle – Kyle holds it down for the underrepresented fellas of the raw vegan world. He also has a nice collection of recipes in his book “Ready to be Raw.”
  5. @BrusselsVegan – Kim-Julie brings the 80-10-10 diet to life with her own super clean style. (She also curates a collection of inspiring vegan recipes at @bestofvegan)
  6. @Rawvana – Fresh fruit, traveling adventures and delightful daily recipes. Let’s do this!
  7. @FullyRawKristina – Kristina has been sharing her journey through super informative YouTube videos and her raw energy and creativity has blown up on IG too.
  8. @Raw_Manda – Amanda, you had me at Raw Nutter Butters! Also loving all the nice cream and fruit arrangements.
  9. @RawChefViktor – Viktor is an award winning chef, artist in the kitchen and self-proclaimed “Super Fruit Ambassador” – a combo that makes for a great follow!
  10. @HighEnergyParenting – Kevin understands the power of simple meals, and even more so the importance of passing on these lessons to our children!
  11. @Raw_Vibrations – Who doesn’t want to follow the edible adventures of a NYC HCLF foodie?
  12. @RawVeganInCollege – Honestly, if she can maintain a Raw Vegan diet in college, anyone can!
  13. @GroundedNutrition – I can always count on Whitney for an amazing juicing recipe and appetizing photos plus their website and Facebook has tons of great programs for those transitioning into this lifestyle.
  14. @TheRawBoy – TheRawBoy captures his raw transformation through quirky, 15-second iPhone videos that consistently remind us that it’s all about enjoying the journey.
  15. @Consciousnonblonde – This “barefoot mama of two” has lots of tasty recipes and lovely photos to match!
  16. @TheRawAdvantage – A Jack of all-trades, Chris is a Registered Holistic Nutritionist, Raw Food Lifestyle Coach, Speaker, Raw Chef, Author, Skateboard Genie, Kundalini Yoga Creator and… #BananaCommander?
  17. @EasytobeRaw – Megan Elizabeth has a super inspiring transformation story and lots of love to share through her YouTube videos and Instagram page.
  18. @MindfulDiabeticRobby – Robby is a true inspiration! With each post he is breaking down misconceptions as a Type 1 diabetic living healthily on a whole-food, fruit based lifestyle.
  19. @susan_powers – Susan is fairly new to the ‘Gram, but with the quality of content on her Rawvana page there is sure to be lots shared on this outlet soon.
  20. @Rawspirations – Sabrina’s page is full of beauty in the forms of exotic travel destinations, raw food dishes and inspiring quotes.
  21. @VeganRawrior – Another energetic, raw foodie from the land of Oz sharing her daily inspiration and brightening our feed.
  22. @Simonbes_rawsome_creations – Simon’s creations are rawsome, indeed! He also hosts a monthly Raw Dining Club that makes me wish London wasn’t so far from Hawaii!
  23. @LiveLoveFruit – Carley certainly lives up to her motto of “Eat Vibrantly, Live Vibrantly.” Her page is full of green smoothies and the vibrant energy they give her.
  24. @Hartmann_Health – There’s nothing more inspiring than sharing a truly transformational story. Marlies’ page does exactly that, along with all the delicious and healthy meals she’s made along the way.
  25. @Freeleethebananagirl – Wonder why everyone you know is scarfing down 30 bananas a day? Well, look no further than Freelee and her controversial mono-diet plan.

@MissNaturallyAshley    @GroundedNutrition    @HighEnergyParenting    @LivePureJennaHonorable Mentions (These accounts may not be raw or vegan or food related at all but all are inspiring nonetheless!)

Happy Instagramming for Raw Food Inspiration!

Aloha from the Big Island of Hawaii!

Ginger Lemongrass Tea – Hot or Cold!

Ginger Lemon Iced Tea
Whether it’s summertime or the middle of the winter, it’s extremely important to stay hydrated. I like to stay hydrated in a  number of ways, including drinking fresh, filtered water, infusing my water with high frequency hydrosols, like rose water as well as drinking fruit-infused water. I also like to maintain a very hydrating diet by eating mostly water-rich foods like fruits and vegetables.

Incorporating teas into your lifestyle, made with a wide range of herbs and spices, is a great way to stay hydrated as well benefit from the many different healing qualities that various plant medicines have to offer. There are so many healing plants that traditions all over the world have benefited from in the form of teas.

Ginger is one of the healing herbs I turn to quite often. Ginger is commonly used medicinally to help a wide range of symptoms. It’s used for nausea, a range of digestive issues like helping to relieve an upset stomach and morning sickness and can help soothe a sore throat. I find ginger to be quite comforting in times of sickness.

Making teas is easy. I start by simmering freshly cut ginger in a pot on the stove with filtered water. You can add any herbs you like. Today, I made a ginger, lemongrass tea. I personally like to simmer on low heat for a longer period of time, rather than bringing to boil. In the summer I also recommend making sun teas, where you place the herbs of choice in a jar and allow the energy and heat from the sun to do all the work, as the herbs slowly infuse the water.

I’ve also talked about the benefits of drinking lemon water first thing in the morning and love the way lemon and ginger taste together –truly a match made in heaven. After the lemongrass and ginger have simmered on the stove for about 30 minutes (sometimes it requires adding in more water) I personally love to add a squeeze of fresh lemon juice as well as a little bit of raw, local organic honey. It’s been hot here in Hawaii this winter, so I allowed it to cool on the stove for several hours and then added ice to make an iced-tea, but you can certainly enjoy this healing tea both hot or cold.


Aloha from the Big Island of Hawaii,

Laura Dawn

5 Fascinating Reasons Stress Causes Overeating

5 Fascinating Ways Stress Causes Overeating

When you are feeling stressed or anxious do you notice yourself trying to soothe or calm that uneasy feeling with food? Do you notice yourself automatically reaching to nervously snack on something to make yourself feel better? If so, you’re not alone.

If you’re one of the many millions of people who are “stress eaters” then this article will help shed some light onto the habitual behavior that keeps you reaching for food instead of reaching for a more effective stress management technique.

The interesting part about stress eating is that it never really helps. It may feel like a temporary relief from the real world, but eating when you’re stressed out is only more cause for concern. Now you have to worry about all those calories, the self-critical voice in your head and the uncomfortable feeling of eating when you weren’t really hungry.

Even though we may consciously know eating won’t help ease the stress—and we know that it really only makes things worse in the long run, we do it anyways. Human behavior is strange and ironic. We are driven to do something—to act out a behavior—despite the fact that very soon afterwards we won’t feel great about it. But instead of learning our lessons we go back time and time again to ineffective strategies. What’s really going on here? What are we really up against here?

Stress-Induced Eating is on the Rise

I’ve personally been a stress eater for most of my life and the more I studied this issue, the more I was amazed and came to understand that sometimes our habitual behaviors and what stands in between us and change are deeply rooted instinctual urges driving us to act in certain ways because of our make up as human beings.

Not surprisingly, research has consistently linked weight gain to stress. With stress on the rise in our culture and over two thirds of the population overweight or obese, it’s hard to deny that the consequences of chronic stress are a key contributing factor to America’s insatiable appetite and the obesity epidemic. [Read more…]

9 Tips to Prevent Holiday Weight Gain

9 Tips to prevent holiday weight gain

Holiday season is officially upon us.  And for the average person, the holidays notoriously come hand in hand with an average of 1-5 pounds of weight gain. Sound familiar?

If you’re like most people, you work really hard and practically non-stop all year around. The holidays roll around and that sneaky little voice inside your head says “you deserve it — indulge!” Instant pleasure is always short lived and for many, there’s longer-term consequences that you’ll have to grapple and make amends with — whether it’s that nagging or guilty voice that lingers for a few hours or those extra pounds that linger for a few months.

If you feel like maintaining a healthy weight during the holidays is an uphill battle, it’s time to re-write that story line. Preventing holiday overindulgence requires is a solid plan to help keep your weight in check so you can feel your best and start the New Year off on the right foot.

Prevent Holiday Weight Gain Tip #1:

Make Time for You

It’s easy to get caught up in the tidal wave of social gatherings. But considering how hard you probably worked this year, remind yourself that you also need some down time. Make a conscious effort to take time for you this holiday season. Do nice, relaxing things for yourself to help you decompress from a busy year and help you rejuvenate for the year ahead. Sleep in extra late, take a nice relaxing bath, read a good book. Do things that bring pleasure into your life that don’t revolve around food.

Prevent Holiday Weight Gain Tip #2:

Keep Your Stress In Check

[Read more…]

10 Mindful Eating Tips to Help You Eat Less

10 Mindful Eating Tips to Help You Eat  Less

If you struggle with overeating, then you might be as surprised as some of my clients when I tell them it’s not really about the food.

What you eat, is only a small part of the overeating story. The other part that’s often overlooked – is how you eat, and how you eat is a major component of Mindful Eating. 

(In my book Unhooked: A Holistic Approach to Ending Your Struggle with Food, I explore why we overeat from 6 different perspectives, including: environmental, physiological, behavioral, emotional, mental and spiritual. Learn more about getting Unhooked here.)

Many of my clients have been able to curb overeating, reduce food cravings and work towards healing a disordered relationship with food through the simple, yet powerful practice of mindful eating.

Top 10 Mindful Eating Tips to Help You Eat Less

Here are ten quick and easy ways to incorporate mindful eating into your life to help prevent overeating.

1. When You Eat, Only Eat: Remove All Distractions

When it comes to mindful eating, this is one of the best first places to start. It’s hard to be mindful of what you’re eating when you’re distracted by the TV, are multitasking on the phone or while driving in your car – when you really should pay attention to where you’re going! [Read more…]

Disclaimer: Any statements or claims about the possible health benefits of any foods or supplements have not been evaluated by the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease. This also applies to recommended lifestyle changes, mentioned with the intention to help you achieve better health. This site is for informational and educational purposes only, readers are advised to take full responsibility for their actions and consult with a health care practitioner before making changes to diet or lifestyle.
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