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Feeling Stuck? Forming New Patterns for New Life

Little steps —> BIG changes


How are we? Staying strong in the madness of the new year while sticking to our guns of becoming healthier inside and out? Awesome! But ok if not, too. I’m here for you! As we’ve recently moved into a new rental house that could use some love, I’ve really come into the notion that taking small steps can lead to a bigger change. “Little by little,” I keep telling myself.

This is one of the basic principles of working with me as your health coach. Though you may have big goals of shedding pounds or adopting healthier habits, it’s the small changes we can implement into our lives and routines that matter the most in the long run.


Rewiring Your Approach In my last blog post, I introduced the pillars of health and strong immunity which included:

1) eating healthy

2) sleeping well

3) move more

4) stress relief and mindfulness

5) connecting to nature

6) self-care and self-love

Of course, each of these concepts are unique to us individually. Have you been able to take a moment to think about what “health” truly means to you and why it is important? In the meantime, I wanted to share some small steps to take towards reaching goals of any kind…

  • Stay inspired. What is the meaning or purpose that is pushing you towards achieving your goal? Remind yourself of the “why” behind what you’re doing.

  • Start small. When we are able to achieve things, it feels good and motivates us to keep moving forward. By accomplishing even the littlest thing on a to-do list, momentum happens naturally.

  • Schedule it in. Actually put this ‘thing’ into your calendar, whether that is a written agenda, to-do list for the day, note on your phone or Google Calendar. Write it into existence.

  • Be specific. When do you want to get this done? How are you going to get it done? When will you fit it into your schedule? Break it down.

  • Don’t be too hard on yourself. It’s cool if you take some time off or indulge!

  • Use existing habits to help. Introduce new things into rituals that are not going anywhere, like drinking coffee in the morning or taking a shower.

  • Sign up with me as your Health Coach! I am your #1 Accountability Partner and am here to journey through roadblocks with you while coming up with lasting solutions along the way.

Simple Thoughts, From Me to You.

Thoughts for feeling good:

  • Be kind.

  • Drink water.

  • Eat lots of veggies.

  • Stress less.

  • Live your life Environmentally Aware

Thoughts on eating well:

  • Keep it simple and clean.

  • Add in good instead of removing bad.

  • Read labels.

  • Go easy on yourself and do the best you can day to day.

  • Listen to your body.

  • Be open-minded, have fun!

Thoughts on morning rituals:

  • The night before matters.

  • Move slow.

  • Your mind is clear for the day ahead.

  • It feels good

Thoughts on self-care:

  • It’s something for you and only you.

  • Practicing self-care is not selfish.

  • Look inward to what brings you joy.

  • A little bit goes a long way.

Thoughts on reducing sugar intake:

  • Drink more water.

  • Eat more sweet vegetables like squash, carrots, beets and sweet potatoes.

  • Add cinnamon instead of sugar!

  • Eat fresh fruit for snacks and dessert.


And, some things I’ve been loving lately… Tulsi Tea: In a quest to find any solution to help me achieve the most perfect skin, I read a while back that Tulsi Tea, or Holy Basil, is great for our skin. After I ritualistically began drinking it thinking good thoughts about my skin, it just turned into something I loved. Organic India makes the yummiest, in my opinion. Most of their Tulsi Tea is caffeine-free and excellent for winding down after dinner (a great way to avoid dessert, too!). They have a couple caffeinated options as well which I love to mix with my afternoon green tea. Japanese Incense: As an avid incense burner, I’ve tried it all. The traditional Japanese roll incense has the softest scents without being too in-your-face incense smelling. Burning incense at home adds such a calming and warm touch, I just love it. This is the best kind! Year of the Monkey by Patti Smith: I oftentimes claim that I can’t read (lol), because it’s challenging for me to sit and be taken in by a good book. Patti Smith’s Year of the Monkey has had the opposite effect; I’ve been stopping myself from reading too much to stretch it out. She’s adopted a very dreamlike approach to this book while exploring her relationships and conversations with people in such an inspiring way. She makes me want to cherish my friendships even more than I already do. Organic Cotton Everything: In attempts to become a more thoughtful consumer, a trek I’ve been on for years, I’ve learned the importance of organic cotton. Just like our produce, cotton is oftentimes pumped with nasty chemicals in the fields for growing which is harmful to the environment and farm workers, to say the least. I’ve searched far and wide from artisanal brands that are out of my price range to finding some good, affordable options even at Target! If you’re interested in what I’ve found let me know, and I can share. I’ve been focused on undergarments and bedding. Cooking Celery: Chris is the inspiration behind this, a true kitchen zero-waste enthusiast. As our celery was going limp, wah wah, he chopped it up and included it in a sweet potato breakfast cook up. Now, I’ve been waiting for my celery to go limp (not actually haha) to chop it up and add it to any veggie mix I’m cooking. Try it! It’s so good. And, an excellent way to use an otherwise bummer of the celery going limp. Sweet Potatoes For Breakfast: A la Dan Buettner of the Blue Zones. Buettner suggests that eating savory breakfasts is a trend of the Blue Zones (small communities around the world with the highest population of centenarians),and also that sweet potatoes and black beans might be one of the healthiest meals in the world. So, I’ve been challenging myself to have a little breakfast cook up when I have extra time in the morning. Sweet potatoes, black beans and whatever veggies I’ve got to add in. Eating the mix over toast is just delightful, super filling and provides so much energy for the day. Add eggs if you eat ‘em! Rich Roll Podcast Best of 2020: He did this in three parts that are about two hours each. It was awesome to listen to his highlights with the epic guests he has on such as Zach Bush, Dr. B., Erin Brockovich and Matthew McConaughey. And, it inspired me to listen to full episodes with guests I had never heard of. Topics include overall wellness, healthy eating, exercise, water safety and more. Rich Roll calls it his “auditory yearbook”.


About the Author:

Gina Ciaccio is a certified Integrative Nutrition Health Coach with a Bachelor’s Degree in Psychology and Fine Art. She has a no-nonsense, intuitive, and realistic approach to health and wellness.

For more information on Holistic Coaching, visit

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