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Empowering Change, Nurturing Growth: Your Path to Healing🌟

08/18/2025

Happy Monday! This week we're featuring a warm and simple meal, perfect for the upcoming autumn season!

One-Pot Turkey & Lentil Stew - A quick, cozy, protein-rich meal that nourishes body and mind.

🍲 Instructions:

1. In a large pot, heat olive oil over medium heat. Sauté onion, garlic, and carrots until softened.

2. Add ground turkey, breaking it up and cooking until no longer pink.

3. Stir in lentils, diced tomatoes, broth, and spices.

4. Cover and simmer for 25–30 minutes until lentils are tender.

5. Taste and adjust seasonings. Serve warm with a slice of toast or by itself.

🧠 Why This Meal Supports Mental Health
This meal is rich in nutrients that help regulate mood and lower stress. Turkey contains tryptophan, a precursor to serotonin, which supports emotional regulation and sleep. Lentils are a source of iron and folate, which are associated with reduced risk of depression. Plus, cooking a warm, hearty meal in one pot reduces cleanup and decision fatigue—helpful for managing daily overwhelm.

🧡 A warm, nourishing meal can ground your day and bring a sense of comfort, especially at the start of a stressful week.

08/11/2025

Happy Monday! We're excited to start this week off with a healthy and simple recipe from our 'Nourish to Flourish' series!

🍽 This Week’s Recipe: One-Pan Lemon Garlic Chicken & Veggie Skillet
A 25-minute, flavorful dinner with lean protein, vibrant veggies, and brain-boosting nutrients — all made in one pan for easy cleanup.

Cooking Instructions:

1. Heat 1 tbsp olive oil in a large skillet over medium-high heat.

2. Season 2 chicken breasts (sliced into strips) with salt, pepper, and ½ tsp paprika.

3. Sear chicken for 3–4 minutes on each side until golden and cooked through. Remove and set aside.

4. In the same pan, add 1 diced onion and 2 minced garlic cloves; sauté until fragrant (2 minutes).

5. Add 1 chopped zucchini, 1 chopped red bell pepper, and 1 cup cherry tomatoes. Cook for 5–6 minutes until softened.

6. Return chicken to the skillet, add juice of 1 lemon, 1 tsp dried oregano, and ¼ cup chicken broth. Stir and cook for another 3–4 minutes.

7. Top with fresh parsley before serving. Optional: serve over brown rice or quinoa.

💚 Why This Meal Supports Mental Health:

Chicken: High in lean protein and tryptophan, which supports serotonin production and mood stability (Marx et al., 2017).

Lemon & veggies: Provide vitamin C, which helps reduce stress hormones and supports immune function (Hamer et al., 2010).

Garlic & herbs: Anti-inflammatory properties that can benefit brain health (Omar & Al-Wabel, 2010).

Balanced plate: Combining protein, complex carbs, and colorful vegetables supports steady blood sugar — linked to reduced anxiety and irritability (Opie et al., 2017).

07/30/2025

Happy Wednesday! 🧠 The way we speak to ourselves matters.
Negative self-talk can quietly shape how we feel, act, and relate to others.

Swap these thoughts this week:
“I’m a failure.” ➡️ “I’m learning.”
“I’m too sensitive.” ➡️ “My feelings are valid.”
“I should be further ahead.” ➡️ “I’m moving at my own pace.”
Small shifts = big impact.

07/23/2025

🌿 Quick Gratitude Reset 🌿
Take a moment—right now—to ground yourself with this simple 3-step gratitude practice:

1. Pause & Breathe
Take 3 slow, deep breaths. Let your shoulders drop.

2. Notice
Name 3 things you’re grateful for today. Big or small—your morning coffee, a kind text, sunshine on your face.

3. Feel It
Close your eyes for 10 seconds and feel the warmth of those things. Let that gratitude sink in.

Even 30 seconds of practicing gratitude can shift your mindset and brighten your day!

07/21/2025

Welcome back to our ‘Nourish to Flourish’ series — sharing simple, nourishing recipes each Monday to support your mental and physical wellbeing.

🥗 This week: Fresh Pasta Salad
A feel-good, energizing meal — great for lunch breaks or easy dinners!

🌱 Why it matters:
In the summer heat, light and fresh meals like this pasta salad can keep you feeling energized and grounded. Taking time to nourish yourself — even with something simple — helps support your mood, focus, and overall sense of wellbeing.

✨ Eating well is one way to stay cool, calm, and connected to yourself this season.

07/16/2025

Happy Wednesday! We see you — juggling work, family, appointments, and everything in between. It’s easy to put your own well-being at the bottom of the list.

But here’s your midweek reminder: You matter, too.

Even when life is full, small moments of self-care can make a big difference. Try one today:

✨ 3-Minute Self-Care Ideas for a Busy Day:

Take 5 slow, deep breaths. Let your shoulders drop.

Step outside for a few minutes of fresh air.

Drink a glass of water with intention — hydrate and pause.

Put on your favourite song and move, stretch, or simply listen.

Say no to something that drains you. Say yes to rest.

💬 What’s one small way you’re caring for yourself today?

You don’t need hours to refill your cup — just a moment of mindfulness and compassion. And if you’re finding it hard to make space for yourself, we’re here to help. 🌿

07/14/2025

Happy Monday! We are starting our new 'Nourish to Flourish' recipe series, where every Monday we will be posting a simple and healthy recipe to provide you with meal ideas that support mental and physical well-being!

This week we are starting with Egg Fried Rice, an easy but delicious meal!😊

Taking care of your mental health includes nourishing your body—even with something as simple as a one-pan meal.

This egg fried rice recipe is quick, budget-friendly, and made with everyday ingredients: rice, egg, frozen vegetables, and a dash of soy sauce. It’s a reminder that healthy eating doesn’t have to be complicated or expensive.

🌱 Why it matters:
When you're feeling low, anxious, or stretched thin, preparing a straightforward meal can offer a sense of structure and accomplishment. Regular, balanced meals help support mood, focus, and overall emotional resilience.

✨ Small acts of nourishment are powerful forms of self-care.

05/16/2025

Identifying anxiety in children can be a difficult task for both children and parents, our child therapist recognizes this. Ryan's approach uses patience and open questions to better understand your child and their unique experiences and perspectives.

At Roca Counselling, we acknowledge that children require gentle support and a safe environment to express and understand their feelings. Although they may still be new to finding the tools that help in relieving their anxiety, we are here to equip them with the strategies they need to thrive! 💛🌱

02/28/2025

Therapy can be a helpful tool for people of all cultures and backgrounds, and we asked our therapist Maria how she works with clients dealing with anxiety across cultures.

"The way to approach it is curiousity and respect. Ask questions and understand how does this impact that person."

Cultural differences can impact the variety of anxiety symptoms a person experiences and Maria believes "we need to understand where the person is at" to aid clients with the tools and techniques relevant to them. 🌱

02/26/2025

Social media has become a large part of our everyday culture and it is easy to feel overwhelmed with constant comparisons of our lives to experiences we see online.

Maria reminds us that those 2-3 minute idealized clips of someone's life are not the whole story! Much of what we see are highlight reels and striving for this constant perfection can lead to feelings of anxiety and inadequacy.

Remember that EVERYONE faces adversity they don't show on social media. Your path is unique to you and does not need to reflect unrealistic standards 🌼💛

02/19/2025

Midweek reminder: progress is progress, no matter how small. 🌿 Take time to breathe, let go of anxiety, and focus on gratitude. Every mindful moment brings you closer to your dreams. 🌸

Try our Wednesday Wellness Exercise to practice mindfulness and grounding from anxiety!

02/14/2025

This month we sat down with our therapist Maria to discuss mental health and the topic of Culture and Anxiety!

Culture and environments are important factors to take into account when dealing with anxiety as they can play a role in a person's symptoms and healing journey.

Take a listen to Maria's perspective and stay tuned for more videos!

Address

209 Dean Avenue
Barrie, ON
L4N5T3

Telephone

+17058129929

Website

https://www.rocacounselling.com/

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