Wednesday, April 27, 2016

Best Vegan Tomato Sauce Recipe

Vegan Dinner Recipe

Let’s face it, sometimes when first becoming a vegan it can be hard to find healthy vegan recipes that are also easy to make. I know when I first started as a vegetarian, I ate mostly junk food. It wasn’t until I did the 21 Day Ultimate Reset that I really found myself as a vegan and a love for whole foods.
Pasta is always an easy vegan dinner to make, however, the type of ingredients you use make a WORLD of a difference. The immunity-boosting tomato sauce with mushrooms is a great addition to any vegan pasta dish. This is another awesome vegan dinner recipe from my Oh She Glows cookbook, and I can’t wait to share with you!

I paired this immunity-boosting tomato sauce with zoodles! "Zoodles"are zucchini noodles that you can buy pre-cut at Whole Foods or make them yourself using a whole zucchini and a spiralizer.

What You Will Need:
-        1 TB extra-virgin olive oil
-        1 sweet onion, diced
-        4 cloves garlic, minced
-        3 cups sliced cremini mushrooms
-        ½ cup packed fresh basil, chopped
-        1 can whole or diced tomato with their juice
-        6 to 8 TB tomato paste
-        ½ to 1 teaspoon fine-grain sea salt to taste
-        1 ½ teaspoons dried oregano
-        ½ teaspoon dried thyme
-        ½ teaspoon red pepper flakes or cayenne pepper

1. In a large saucepan, heat the oil over medium heat and add onion and garlic. Stir to combine. Sauté for 5 to 6 minutes until the onion is translucent. 

2. Next, stir in the mushrooms raising the heat to medium-high. Cook for 5 to 10 minutes, until much of the liquid released by the mushrooms has cooked off.

3. Continue by adding the basil, whole peeled tomatoes along with their juices, tomato paste, salt, oregano, and thyme. Combine all together. Break up the whole tomato into chunks, with the size depending on your taste. If using diced tomatoes, this step can be skipped (this is quicker and the taste is still amazing!).

4. Add the red pepper if you like spice, and continue stirring to combine.  

5. Finish by reducing the heat to medium again. Simmer the sauce, stirring occasionally for 15 to 20 minutes.

Easy Vegan Recipe

6. Serve over pasta, zucchini noodles (my FAVE), or spaghetti squash to complete one of the best vegan recipes you’ll ever try! ;) Seriously though.

There are so many ways this tomato sauce can be used. I would love to know what you are pairing it with!

Follow me on Snapchat for more vegan recipes and tips! Username: Dream4tmrw

Monday, April 25, 2016

Step By Step Guide on How to be Extremely Beautiful

How to be beautiful

Do you ever sit around, scrolling your social media newsfeed admiring all of the beautiful women you see? It sometimes makes you question your journey. You wonder if you can even do it. How can you possibly look like everyone else you see? That is why I have put together a step by step guide on how to become extremely beautiful IMMEDIATELY, and I am willing to share it with all of you!
Okay here it is,

Step by Step Guide on How to Become Extremely Beautiful: 

1. Stop Comparing Yourself to Anyone Else

Self Love

YES. THAT IS IT! Do not compare your chapter 1 to someone else’s chapter 100. 

No one is YOUer than you. Only YOU have the power to change for the better. YOU are what you see in the mirror every day, so you might as well start loving the reflection!

How? Stop comparing, and embrace who you are!

Be YOU and don't apologize for it! Never lose sight of who you are--you will attract people into your life who have the same fire as you, as long as you keep it lit

If this is something you have trouble with, start by repeating affirmations to yourself daily. You can google videos on youtube as to how this is done, but basically start with loving phrases and repeat them to yourself in the mirror. 

You can also start a diary and begin by writing down something you love about yourself each day. 

Self love takes time, but it such a vital part of our well being!!

Grow yourself every single day, block out all the negative, focus on YOUR goals, stop with the comparing, and look forward only

Tuesday, April 19, 2016

Easy Peasy Chickpea Salad Sandwich Recipe

Easy Peasy Chickpea Recipe

It’s no secret by now, the Oh She Glows cookbook is rapidly starting to become my absolute favorite book of recipes. One recipe that has become one that I make almost every week with my meal prep is the “Perfected Chickpea Salad Sandwich.” This recipe is perfect for vegans who would love to eat regular potato salad or egg salad but can’t. It is a very similar consistency, can be eaten in many different varieties, and the best part is that it’s vegan friendly!

Chickpea Salad     Chicken Salad Alternative    Egg Salad for Vegans

What You Will Need:
-        1 can chickpeas, drained and rinsed
-        3 green onions thinly sliced
-        ¼ cup finely chopped red bell pepper
-        2 to 3 TB vegan mayo
-        1 clove minced garlic
-        1 ½ tsp yellow mustard
-        ¼ cup chopped dill pickle
-        2 tsp fresh dill to taste
-        1 ½ to 3 tsp fresh lemon juice to taste
-        ¼ tsp sea salt
-        Freshly ground pepper
-        Bread/crackers/tortillas/lettuce for serving

Easy Vegan Recipes

 To begin, mash the chickpeas with a potato masher or something similar until flaky in texture.

Vegan Recipe for Beginners

Next, stir in onions, bell peppers, dill pickle, vegan mayo, and garlic until combined.

Oh she glows

Once combined, season with lemon juice, dill, salt, pepper, adjusting the quantity to your taste.

Vegan cookbook

That’s it! Finish by serving it however you choose. Recently I have been eating this on two pieces of whole grain sprouted bread as a sandwich, but I am looking forward to trying it in a variety of different ways to switch things up! :)

Chickpea salad

I’d love to know who is going to try this recipe! I bet this version blows the "original version" (aka tuna, chicken, and egg) out of the water! 

Thursday, April 14, 2016

Team High Voltage Turns Two, My Story As a Beachbody Coach

Beachbody Coach

April 1st is a very special day to me. It marks my team turning TWO, aka my 2 year coach anniversary!! 

I became a virtual health and fitness coach while I was still in college. I had just dropped quite a bit of weight with Chalene Johnson's Turbo Jam and Turbo Fire. I majored in Feminist Studies and Literature, so I had no idea what direction to take after graduation. 

Transformation Tuesday

All I knew was how crazy different I felt compared to the year before. As a junior in college, I would binge eat, drink alone in my dorm room (#realtalk), my relationships were falling apart, and then my uncle passed away. It was heart breaking, out of nowhere, and everything seemed to spin out of control. 

It was also a huge wakeup call. I was harming my body, physically and mentally, and could not find a light at the end of the tunnel. 

My Team

When MY coach found me on Instagram, and simply commented on a picture motivating me (I was at my heaviest and started working out with my roommates in my senior year), it was like a switch flipped. I was in a MUCH better living environment, my classes got so much better, I was working out every single day, I started to cook and meal prep, and of course, worked on myself with personal growth. Never underestimate the value of a genuine compliment or motivational message. <3

Coach Lifestyle

I entered an online accountability group, and lost 40 pounds with my coach's support. From then on, I was hooked. I made the leap April 1st of 2014 to pay it forward and start coaching myself, and haven't looked back since!

Meeting my idol Chalene Johnson

These side by side pictures tell the story of a brand new coach on the left, who flew to Vegas alone to be at her first coach event. I couldn't even get close to the Chalene CUT OUT!  Fast forward two years, and I got to meet the woman who changed my life. But more so than that, I've met the most positive, motivating, genuine women who are some of my closest friends. 

Face to Face

This was all because I just STARTED. I was in a rut, and had to climb out on my own. Yes, my coach and my team provided so much support, but it was up to me as the #girlboss in charge of my life, to make the first step. 

I'm so incredibly grateful every single day that I did.  Now out of over 400k coaches, my team is in the top 300!!!!!

Anyone Can Do This

 I say this because it was not ME who got us there. I stepped up and made a decision, mentored, and lead by example, yes. BUT, without their insane efforts to show up every freakin day--that would not have happened. 

We just had our best month yet, and I'm just so overcome with emotion because I get to wake up every single day, work with insanely amazing go-getters, help them get fit, healthy, love themselves, and help others do the same. 

And I can't wait to see what 2016 brings. 

High Voltage, LOVE YOU TEAM!! 

If you have seen what I do as a coach and want to learn how to do it too, please reach out to me! You can send an email to I would love to help you create a life you LOVE to live the same way I did for myself!


Tuesday, April 12, 2016

Easy Overnight Oats Recipe

Easy Overnight Oats Recipe

Okay, I have to start by saying I am OBSESSED with the Oh She Glows Cook Book, a cookbook for Vegans! SO amazing!! This cookbook features over 100 plant-based recipes (including 85 gluten-free recipes) using real, whole food ingredients. I seriously wish I had these recipes when I first became a vegan. It is just so helpful to have such a variety of ideas! 

One of the first recipes I tried were the overnight oats. They were so incredibly easy to make (and delicious) so I just had to share with you! 

Overnight Oat Ingredients

What You Need:
- 1 Cup Oats
- 1 1/2 Cup Unsweetened vanilla almond milk
- 1/2 TSP Cinnamon
- 1 Mashed Banana
- Fruit of your choice

Snapchat username Dream4tmrw

Start by combining the oats, almond milk, and cinnamon in a small bowl. 

Mash Banana Before Mixing

Next, mash your banana and add that to your ingredients.

Let sit overnight

Whisk all ingredients together until blended well. 

Cover your small bowl and refrigerate overnight.

In the morning, stir ingredients again and begin layering in a jar with fruit of your choosing!


Seriously, so easy and it makes about 3 servings! Perfect for meal prepping. I layered my oats with Engine Two Apple and Pumpkin Granola, Blueberries, Raspberries, some maple syrup, topped with unsweetened shredded coconut.

I am really not a breakfast person, but this recipe may just start making me love breakfast again! 

To get my recipes FIRST, add me on snapchat! Username - Dream4tmrw

Have you tried making overnight oats before? I would LOVE to know what you used! If you found this recipe to be helpful and would like more, feel free to send an email to

Sunday, April 10, 2016

Challenger Testimonials--My Amazing Team!

Can we all pause a sec to recognize some BEAUTIES on my team of coaches for kicking major ass on their fitness journeys?!

I had to shoutout two of the ladies who dominated my last month's wellness community!

I always celebrate my challengers' victories, no matter how small they are, and we always focus on mental growth, as well as physical! Every month I reward my top 1-2 rockstars who consistently pushed play on their program, kept their fitness on track, fueled themselves with personal development, AND supported all the others in our tight community as well!

These two surpassed their goals and I'm beyond proud of their progress! <3

Liv CRUSHED the 60 day home workout program I recently finished, Hammer and Chisel. Even though this program isn't necessarily about weight loss, more muscle and confidence gain, she lost 17 INCHES!!! Amazing, right!? 
grin emoticon
She also dropped six pounds, and went from a size 12 to a size 6!! WHAT?! She kicked some serious booty and is an amazing example of a non scale achievement! 

"I've done SO many different things to get in shape - from being a college athlete, to training for marathons and triathlons, all the way to every workout class you can think of. The all had the same result - failure. We all have such busy lives that having a workout that challenges you, doesn't require two hours in a gym and easily fits into your schedule is a necessity. I finally feel like I found that with Beachbody! The Hammer and Chisel program allowed me to easily get high quality workouts in from the comfort of my home and taught me how to build healthy meals. Between the Shakeology amd food portion containers, I feel much better equipped to fuel my body and build strength. I saw unbelievable results without rearranging my lifestyle. This is the only thing I have ever done I've been so excited and happy about that I HAD to share it with my friends and family. I'm stronger, more confident and definitely look healthy and happy. I thank my lucky stars to have found Lauren and Beachbody!"

SO proud of all her hard work!! <3

21 day fix extreme testimonial

Vanessa is a Beachbody vet, having completed so many programs like a boss and making some AMAZING changes! :) She is not only super consistent with her workouts, but she is a fellow vegan and followed an entirely "fix approved" vegan meal plan


21 day fix extreme results

"I started my journey with 21 day fix and then went straight for 21 day fix extreme!  I then started Hammer and Chisel for 30 days which helped me get stronger and build muscle. I owe a lot to being in a wellness group where we motivated each other to workout every day and celebrated NSVs and scale victories! It was a major motivating aspect to me complete those two rounds and to keep going.  

I lost 6 pounds and 17 inches from my body in this time! I loved the challenge of the programs, but loved feeling even stronger each week. I went from a tight size 8 to a size 6!  This is the smallest I've ever been in my adult life, and I want to keep going! I no longer need to tug at my shirts or wear sweaters to cover up any more. I feel more confident in wearing t-shirts and skinny jeans when I go out. I feel energetic and I'm way more outgoing now in public. I used to shy away from talking to strangers but now find myself engaging in conversations! This journey has not only changed my body, but my mind as well! I can't wait to see where the next program takes me!" 

How incredible are they?!

They are true examples of hard work, dedication, and SUPPORTING others on their journeys! :)

feminist vegan support

Do you need help staying on track in your health and fitness journey? My Vegan Girl Bootcamp opens soon, and I'd love to help you squash your self doubt, gain confidence, and learn to LOVE yourself!

Shoot me an email:

Friday, April 1, 2016

Vegan Girl Bootcamp

vegan meal plan

Calling all Vegans! This is for YOU!

I've been wanting to put together a support community for my plant based friends for a while now, and I thought June would be the perfect time to start!!

As of January 2016, I became a full-time vegan ;)
I have dabbled in veganism--about two years actually, but I was very unhealthy. I focused more on fake cheese, cookies, carbs, and basically anything that wasn't WHOLE foods.

I've been a vegetarian for well over 12 years, two of which I made this switch, but then just reverted back to my dairy ways. But my IS possible to live without cheese! *gasp!*

I know it might seem crazy at first...but once you do your research, I guarantee you'll think differently about the dairy industry.

I never push my beliefs on anyone--I'm just here to go about my vegan ways and find like-minded people who can talk about the same! :)

I've decided to launch my VEGAN GIRL BOOTCAMP for my vegan girlfriends! This is a support group for anyone 18+ who lives in the U.S. or Canada.

This is for YOU if:

*You are vegan or transitioning
*Love sharing vegan recipes
*Would like to learn portion control
*Want a safe space to talk all things vegan
*If you're open to not being judgmental and just want to SUPPORT other vegans
*Would like to workout from the comfort of your own HOME
*Want to make fellow vegan friends
*If you have an open mind, heart, and want to work on personal GROWTH every single day

plant strong

We will be working together in a community setting to establish goals and CRUSH them. This does involve an investment in yourself and your health.

Here's what you receive:

Home workout of your choice on DVDs OR you can stream them from your computer/phone
7 Portion Control Containers
Full Recipe Book and Nutrition Guide for your program (I offer my own vegan meal plan, another vegan/oil free guide, and my own recipes!)
Quick Start Guide
Exercise Wall Calendar
Bonus Workouts depending on which program you choose
30 day supply of either chocolate or strawberry superfoods
My 1 on 1 coaching
Vegan Community :)

We will also all pick a vegan book, cookbook, podcast, etc and share what we've learned or just to gain more knowledge! <3

The investment varies depending on which challenge bundle is right for your goals! To apply for this intimate community, fill out the application below and we will get started!
We officially begin on June 6th--claim your spot ASAP!

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