http://www.insideouthealthcoach.com/

From The Inside Out, 182 Gano Street, Providence, RI (2026)

03/09/2026

Education changes everything...

Once you learn what some ingredients actually do in the body, it's hard to go back

Knowledge changes choices.
Education changes habits.
Health coaching helps you with both ❤️❤️

❤️

03/04/2026

Choose any veggies you like — dice them small and add to a pie plate. Drizzle with olive oil and season with salt and pepper.

I made:
• Mushroom, leek & parsley
• Broccoli, leek & cheddar

Place in a preheated 350°F oven while you prepare the filling.

For ONE pie:
Blend 6 eggs + ½ cup egg whites (or 8–9 whole eggs) with ¾ cup cottage cheese. Season with salt and pepper.

Each pie makes 4 servings with about 20g of protein per serving.

Pour the egg mixture over the veggies and top with shredded cheese if using. Bake 25–35 minutes. I start checking at 25 minutes because I hate overcooked eggs lol! but 30 minutes is usually perfect.

This is an easy, grab-and-go breakfast packed with protein, veggies, and healthy fats to keep you full and satisfied all morning.

I often pair it with Greek yogurt and fresh fruit or chia pudding to hit my protein goals and help curb cravings later in the day.

If you’re ready to simplify your meals, cook more at home, and want healthy recipes that are actually delicious — reach out today. From the Inside Out can help!!

03/02/2026

Monday Motivation!

The purpose of this life is to thrive — not just exist.
At From the Inside Out and Renaissance Integrative Healthcare, we help you restore and protect your vitality so you can fully enjoy this precious life you've been given — with energy, clarity, and joy.
And what better time than a Monday morning — especially at the start of a new month — to make your health a priority?

Here are a few simple ways to begin reclaiming your vitality today:
• Drink plenty of fresh, filtered water 💧
• Add color to your plate — choose seasonal fruits and vegetables 🌈
• Take a few quiet moments to rest and reconnect — close your eyes and take slow, deep breaths 🧘‍♀️
• Go for a walk in nature 🌳
• Get outside and soak up some natural sunlight ☀️
• Call or meet up with a friend who makes you laugh ❤️

Small steps practiced consistently create lasting change.
If you're ready to feel like yourself again — with more energy, balance, and vitality — I'd love to support you.
✨ Sign up for a free consultation today and take the first step toward thriving, not just surviving.
Send me a message or comment "READY" and I'll share the details.
Hope your Monday exceeds all your expectations xxoo

02/27/2026

"Depending on what they are, our habits will either make us or break us. We become what we repeatedly do."
~Sean Covey, an American author, business executive, and speaker.

Health is created in our daily habits, not in the few visits we have a year at the doctor's office. Simply stated, health truly is created by the collection of habits and routines that we adhere to EVERY SINGLE DAY.
Are you looking to create new habits that will ultimately transform your life and your health??? From the Inside Out can help! DM me your email address and I will send you a PDF of my 10 Tips to Creating Long-Lasting Habits to help get you started! I am rooting for you xxoo

02/27/2026

What if we looked at routines and habits as an act of devotion to ourselves and our dreams… would that make them easier to stick with?

What if we reframed the entire way we look at habits... not as something we have to do, but as something we are blessed to be able to do because they move us closer to the life we imagine for ourselves?

Maybe habits aren't restrictions at all.
Maybe they're quiet promises:

Promises to nourish our bodies.
Promises to protect our energy.
Promises to become the person we know we're meant to be.

The morning walk becomes a gift of movement.
The nourishing meal becomes an act of care.
The strength training becomes a gift for your future self.

Routines aren't punishment they're commitment in action.
Small, consistent choices done with intention can transform a life more powerfully than bursts of motivation ever will.

Today, instead of asking "What do I have to do?"
Try asking "What am I grateful I get to do?"
Sometimes the smallest shift in perspective makes everything feel lighter — and a whole lot more possible.

02/20/2026

On my plans, you can still enjoy the things you love… that’s what makes this sustainable and doable.

Ingredients matter — and they TRULY make all the difference.

Store-bought frozen pancakes often have a long list of ingredients, including enriched flour (wheat flour, malted barley flour, niacin, reduced iron, vitamin B₁, folic acid), water, high fructose corn syrup, vegetable oil (soybean and/or canola), buttermilk, baking soda, salt, soy lecithin, eggs, plus added vitamins and minerals.

That’s a lot for your body to process first thing in the morning- and ingredients like these convert to sugar quickly.

The pancakes I’m making here are different — better quality, contain more nutrients, and made with far fewer ingredients. Just cottage cheese, eggs, almond/cassava flour, baking powder, cinnamon, vanilla extract, and a splash of maple syrup. They’re naturally higher in protein and healthy fats — exactly what you need to start the day feeling full, balanced, and satisfied.

And the best part? You can make a big batch and freeze them- perfect to have on hand for busy mornings. Just heat them up and drizzle with almond butter, and then top with fresh berries, a dollop of Greek and chopped pecans and you have yourself a very satiating, healthy breakfast for you and your family ❤️

If you feel confused by all the mixed messaging out there and want to learn about the ingredients in your food that are actually preventing your progress, and how to find healthier options…then look no further! That's my specialty 😁😁 DM me to set up your free exploratory call today xxoo

02/19/2026

Yum yum... Another good week of eating!

Do you want DELICIOUS, nourishing meals that build health AND help you reach your goals? Then you should reach out, from the inside out can def help 😄

02/18/2026

Who doesn’t love tacos??? This is such an EASY meal to make at home, and it comes together quickly — perfect for beginning chefs or busy weeknights. It’s also one of the easiest ways to layer in quality protein and extra veggies without anyone even knowing!

Here’s how I make it:

Brown 1 pound of organic ground turkey (pasture-raised if you can find it). You can absolutely swap in ground beef, chicken, or lamb — use what you have and enjoy.

Mix one packet of taco seasoning with a clean ingredient list (I like Simply Organic — I showed it in the video) with ½ cup of water.

Add the seasoning mixture to the turkey, along with:

1 can black beans (pinto would be great here too ) and a handful or two of frozen organic spinach for an extra dose of veggies that no one will even taste.

I usually add a little salt and pepper to flavor the beans and spinach.

Let everything cook together for about 10 minutes, until the flavors meld and the sauce thickens slightly. Taste and adjust your seasonings.

While that’s cooking, prep your toppings. I shredded romaine, chopped green onion, sliced avocado, then topped it with salsa and a dollop of Greek yogurt or sour cream. You could also add shredded cheese, guac, jalapeños, pickled onions, slaw — whatever you love on tacos.

I served this as a taco salad and made homemade baked tortilla chips to go with it.

To make the chips:
Cut corn tortillas (I used Vista Hermosa — just 4 ingredients: organic corn, water, lime, and salt) into triangles. Spray both sides lightly with cooking spray, sprinkle with salt, and place on a parchment-lined baking sheet. Bake at 375° for 10–12 minutes, flip, and bake a few minutes more until lightly browned and crisp.

Then try not to eat the whole tray before serving 😂

Simple. DELICIOUS. Satisfying.
High in protein, packed with fiber, and full of healthy fats.

This is how you begin taking back your health…nourishing your body with REAL food that keeps you satiated and energized. Want more recipes like this along with guidance while you make changes to your diet? Sign up for a month of coaching. Reach out for an exploratory call and let’s talk about what you’re looking for.

02/17/2026

This is preventative health care...taking time to make sure I am fueling my body with foods that provide it with exactly what it needs to thrive and remain healthy- eating whole real food for the majority of my meals.

I don't know about you, but have you been to a hospital lately?? To either visit (or accompany) someone you love or go for yourself for treatment for an illness? Was it a good experience? Did you leave there feeling like you or your loved one was well taken care of and was given the tools they need to heal?
When I used to go with my mom I was honestly horrified by how some of the sickest patients in our society were treated, having to wait for hours upon hours to be seen, sick as can be just wanting to be comforted and taken of. The sheer number of patients at Sloan (supposedly the best cancer center in the US where my mom was receiving care) was overwhelming, and quite frankly heartbreaking...and this experience that I had with my mom is not out of the ordinary for our "healthcare system"- it's the norm.

Do you really want to rely on that system, or begin to work on prevention through your daily habits, which is where we truly have the power to build health and hopefully avoid hospitals and sickness.

Need help with changing your daily habits- that's where health coaching comes in!! Reach out to find out how 😘😘

02/14/2026

Happy Valentine's Day...

On this day celebrating love, I hope you love yourself enough to:

❤️ Nourish your body with real, whole food
❤️ Move in ways that feel good and energizing
❤️ Speak to yourself with kindness and patience
❤️ Rest without guilt when your body asks for it
❤️ Set boundaries that protect your peace
❤️ Surround yourself with people who uplift and support you
❤️ Step outside, take a deep breath, and appreciate the gift of today

Real love begins within. When you care for yourself and prioritize what builds true health, you’re able to show up for your loved ones — and for yourself — in ways you may have never thought possible.

!

02/13/2026

To make:
1. Whisk one cup of plain Greek yogurt (or yogurt of choice) with a tablespoon or two of nut butter of choice (I used peanut butter, but this would probably be good with almond, cashew or tahini) and an optional tsp or two of raw honey (I did not add because we are avoiding any added sugar for another month 😁).

2. Finely chop up half of a medium banana and about 6-8 strawberries and fold into the yogurt mixture (can really use any fruit you like here, even dried fruit like dried cherries).

3. Drop spoonfuls of the yogurt mixture onto a parchment lined tray and put in the freezer until frozen. Melt 100% cacao unsweetened dark chocolate (I use Guittard baking bars chopped up with a tsp or two of coconut oil) and dip the frozen yogurt bites into the melted chocolate.

4. Place the dipped bites back on the parchment lined tray (you can sprinkle with maldon salt to bring out the natural sweetness) and put back in the freezer for a few minutes until the chocolate hardens.

Be sure to take out the bites a few minutes before you are ready to eat them so they will soften up a bit.

**If you are used to really sweet things then definitely add the honey and maybe use a mildly sweetened dark chocolate to add some sweetness, because the fruit is the only thing adding sweetness to these.

THIS is how you reclaim your health!
You STOP eating food that comes out of packages, the ones that contain ingredient lists filled with chemicals, preservatives, food additives and dyes that sabotage your health and cause illness...and start EATING real food treats like this one.

If you are sick of being sick and tired all the time and are ready to be proactive about your health, then you need to make a commitment to yourself...and from the inside out can help keep you accountable to that commitment!!

02/11/2026

No matter your goals — weight loss, more energy, fewer cravings, less snacking, stable moods, building muscle, strengthening your immune system (I truly could go on and on) — it starts with ONE powerful shift:

👉 Eat more protein.
Especially at your first meal of the day!

When breakfast is loaded with simple carbohydrates — think bagels, cereal, instant oats, pancakes, waffles, toast with jam, breakfast sandwiches — your blood sugar spikes… and then crashes. Cue cravings, energy dips, irritability, and the constant search for snacks.

But when you fuel your body with quality protein and healthy fats in the morning, everything changes.

You feel:
✔️ Fuller longer
✔️ More focused
✔️ More stable
✔️ Less driven by cravings
✔️ More in control of your appetite

It’s one simple shift that can create a ripple effect throughout your entire day.

If you’re ready to make changes like this — seamlessly and sustainably — I’d love to support you. My programs are designed to meet you where you are and help you move toward your goals with clarity and confidence.

✨ Sign up for a FREE consultation to explore which program is right for you. Let’s make this shift together.

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From The Inside Out

03/09/2026

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