Pam Rocca - Health Coach

Pam Rocca - Health Coach - Nutrition Coaching Learn To Healing Your Relationship With Food & Your Body - Learn To Create Healthy Habits That Are Sustainable for Life
- Cookbook Author - Prep with Pam & Sugar Detox in 10 Days
- Meal Prep Workshops
- Women’s Wellness Retreats

Simplifying Healthy Eating by focusing on eating foods that nourish our mind, body and soul.

White Bean Chicken Chili 🥣Officially loving soul season and had to share this new favourite recipe with you. Ingredients...
11/03/2021

White Bean Chicken Chili 🥣

Officially loving soul season and had to share this new favourite recipe with you.

Ingredients

- 3-4 cloves garlic, minced
- 1/4 yellow onion, diced
- 3-4 boneless, skinless chicken breast, cubed
- 1 (16oz.) can white kidney beans
- 1 cup organic corn
- 6 cups broth
- 1 tablespoon vegan butter
- 3 tablespoons flour (or tapioca flour for gluten-free)
- 1 tablespoon Chili powder
- 1 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon oregano
- 1/2 teaspoon ground coriander
- 1/2 teaspoon onion powder
- dash of fresh ground pepper
- option to top with fresh cilantro, avocado, green chilies or shredded cheese

Directions
1. In a large pot sauté garlic, onion, cubed chicken over medium heat. I have non-stick pots so I don’t use cooking oil, if chicken sticks add 1 tbsp avocado oil. When chicken is cooked remove from pot and set aside.

2. In pot over medium heat add butter and flour, stir to make paste (this will make a thicker Chili without using dairy or nuts). Slowly add broth one cup at a time, continue to stir and broth will slowly thicken.

3. Add in spices, drained and rinsed white kidney beans, corn, and cooked chicken.

4. Simmer until desired consistency and serve with favourite garnishes.

Recipe note - I made a second batch with corn, carrots, cabbage and a bit of broccoli. It was delicious! Customize the veggies to your family. My kids liked the white bean and corn best. Make this recipe plant-based by omitting chicken and adding two cans of beans (or beans and cooked quinoa).

If you’re stoked to make this drop a comment below or tag me in your pics. Enjoy!

#soupseason #souprecipe #souprecipes #chilirecipe #whitebeans #healthyeating #glutenfree #dairyfree #healthyrecipes

Divine timing for the release of this weeks Podcast with Nat Scott @theheartinspiredentrepreneur. ✨Natalie is an inspira...
10/26/2021

Divine timing for the release of this weeks Podcast with Nat Scott @theheartinspiredentrepreneur. ✨

Natalie is an inspirational coach who helps entrepreneurial souls create the business and life of their dreams. ✨

In this week’s episode we dive into the Divine Feminine energy. 👑

- what is the divine feminine
- myths around it
- how more people can tap into and embody this energy
- balancing the divine feminine and masculine
- the importance of self-care and being a good receiver
- letting go of hustle culture and honouring rest
- tuning into the body’s intuition or innate wisdom and connecting more with your soul
- ways to live in the light when the world feels HEAVY 🌎
- tapping into your creative or sensual side and learning to stand in your personal power 🔥

Did you tune in yet? If so drop a note, if you haven’t yet but are excited to check it out also drop a note below.

Be sure to check out this weeks amazing guest and expert. Nat really is a breath of fresh, inspired air.

If you enjoy the episode screen shot and tag us so more people know about it and can enjoy the goodness.

#divinefeminine #heartinspired #podcast #divinehealth #receive #balanced #inspiredliving #healthyhabits #healthylifestyle #healthhabits #podcastlove #createalifeyoulove

Here’s the thing about creating a behaviour change....You will be challenged. Just when you commit to the new version of...
10/25/2021

Here’s the thing about creating a behaviour change....

You will be challenged. Just when you commit to the new version of you or the new habit you know you need in your life, the Universe will ask “do you really want to change?”.

This is just a test and on the other side you will feel SO proud of yourself for sticking with your word and creating the healthier changes you desire.

BUT a lot of people see it as a sign that they can’t do it, it’s too hard, they fall in victim mode and say things like “see I can’t do it because.....” and then you believe that you can’t, or that you’re not strong enough.

I want you to see and understand just how fing powerful you are and KNOW that you can create any change you desire.

I love this saying about short term pain for long term pleasure vs short term pleasure for long term pain. Making a behaviour change does take work. If it was easy we would all be healthy and happy. But think about how proud you will be when you show up for yourself and create a life you love. ❤️

I am now on day 22 of my 30 day alcohol free challenge. I was tested hard this month. More details on that later. But for today I am reflecting and all I feel is proud. I’ve weathered every storm, and kept my word to myself. I feel healthier, stronger and finally have more energy. My sleep has improved and so has my mood. And I’ve developed the best stress management techniques that don’t require a quick fix like wine.

What behaviour change have you been dreaming about? Are you ready to make the change and implement the YOU, you want to be?

Happy Monday Babes, you got this. And if you need a little help reach out, I would love to help you on your journey. Xo

#healthcoach #selflove #selflovejourney #soulawakening #soulwork #healthylifestyle #lifestyle #divinehealth #healthhabits #habits #behavioralhealth #behaviourchange #createalifeyoulove #divineguidance #divinefeminine #happyplace #overcomeobstacles #overcomefears #yougotthis

Here’s the thing about creating a behaviour change....

You will be challenged. Just when you commit to the new version of you or the new habit you know you need in your life, the Universe will ask “do you really want to change?”.

This is just a test and on the other side you will feel SO proud of yourself for sticking with your word and creating the healthier changes you desire.

BUT a lot of people see it as a sign that they can’t do it, it’s too hard, they fall in victim mode and say things like “see I can’t do it because.....” and then you believe that you can’t, or that you’re not strong enough.

I want you to see and understand just how fing powerful you are and KNOW that you can create any change you desire.

I love this saying about short term pain for long term pleasure vs short term pleasure for long term pain. Making a behaviour change does take work. If it was easy we would all be healthy and happy. But think about how proud you will be when you show up for yourself and create a life you love. ❤️

I am now on day 22 of my 30 day alcohol free challenge. I was tested hard this month. More details on that later. But for today I am reflecting and all I feel is proud. I’ve weathered every storm, and kept my word to myself. I feel healthier, stronger and finally have more energy. My sleep has improved and so has my mood. And I’ve developed the best stress management techniques that don’t require a quick fix like wine.

What behaviour change have you been dreaming about? Are you ready to make the change and implement the YOU, you want to be?

Happy Monday Babes, you got this. And if you need a little help reach out, I would love to help you on your journey. Xo

#healthcoach #selflove #selflovejourney #soulawakening #soulwork #healthylifestyle #lifestyle #divinehealth #healthhabits #habits #behavioralhealth #behaviourchange #createalifeyoulove #divineguidance #divinefeminine #happyplace #overcomeobstacles #overcomefears #yougotthis

Plant-Based Smokey Wild Rice Skillet is this Sunday’s blog recipe. 🥕It’s healthy comfort food, that can be whipped up in...
10/25/2021

Plant-Based Smokey Wild Rice Skillet is this Sunday’s blog recipe. 🥕

It’s healthy comfort food, that can be whipped up in one pan. This recipe uses chickpeas but if you are not a fan I share other protein alternatives in the recipe online.

We did not meal prep today we enjoyed the sunshine outdoors. Even when we don’t make time to prep, I love to create a simple meal plan with recipes that can easily come together or don’t need a ton of ingredients. Check out my blog by clicking the link in bio if you need some healthy dinner inspo for your meal planning.

#foodblog #recipes #recipeshare #plantbased #onepanmeal #onepanmeals #healthyrecipes #comfortfood #rice #skillet #homecooking #healthymeals #lifestyle #mealprep #simplemeals #easyrecipes #delicious #nourish #nourishyourbody

Plant-Based Smokey Wild Rice Skillet is this Sunday’s blog recipe. 🥕

It’s healthy comfort food, that can be whipped up in one pan. This recipe uses chickpeas but if you are not a fan I share other protein alternatives in the recipe online.

We did not meal prep today we enjoyed the sunshine outdoors. Even when we don’t make time to prep, I love to create a simple meal plan with recipes that can easily come together or don’t need a ton of ingredients. Check out my blog by clicking the link in bio if you need some healthy dinner inspo for your meal planning.

#foodblog #recipes #recipeshare #plantbased #onepanmeal #onepanmeals #healthyrecipes #comfortfood #rice #skillet #homecooking #healthymeals #lifestyle #mealprep #simplemeals #easyrecipes #delicious #nourish #nourishyourbody

Every Monday a new Divine Health Podcast episode is released. In the  episode released yesterday  I chatted with @paula_...
10/19/2021

Every Monday a new Divine Health Podcast episode is released. In the episode released yesterday I chatted with @paula_wilimekfinancialadvisor about all things financial literacy & health.

In this episode:
- what’s your money story and how it might be affecting you.
- how to improve your money story
- debt versus savings - what you should be doing
- TFSA versus RRSP
- Are your tracking your finances? How to make it fun.
- Best apps for tracking finances
- what is a money date? Why you should plan one in your calendar
- Paula’s top 3 financial tips
- How to start saving if you haven’t begun already
- Learn about Paula’s Money Club (book club where reading the book is optional)
- Paula’s favourite Money Book recommendations

Listen on Apple Podcast or Spotify, if you love the episode screen shot it and share so others know about it. If you have not left a review yet please take a moment to drop one,
I would so appreciate you taking the time to let others know what the podcast means to you.

If you have been avoiding your financial health or want to improve it go follow Paula and jump in on her upcoming Money school or work with her 1:1 to make more empowered decisions with your finances. 💰💸💵

Also love that Paula is as big into affirmations as I am....do you have a money affirmation that you regularly use??

#divinehealth #podcast #podcastshow #podcasting #financialfreedom #financialhealth #financialliteracy #financialindependence #holistichealth #holisticwellness #inspired #inspiredliving #empowered #empoweredwomen #community #createalifeyoulove

10/14/2021

It’s not a diet, it’s about creating a lifestyle you love.

✅ With delicious food that nourishes your body & you actually enjoy.

✅ Movement that makes you feel really good in your body. Mind, body and soul.

✅ Hobbies that light you up

✅ Overcoming obstacles and creating the life you desire, with more motivation & inspiration.

If you are having a hard time creating this lifestyle for yourself why not reach out. I am a health & mindset coach and would love to help you live everyday with more joy. More self-love and acceptance and more inner peace. More working with your body and less rules.

Interested? Send a DM. I have helped other women do this over and over again (even the ones who didn’t think it was possible).

#healthcoach #mindsetcoach #lifestylecoach #coach #createalifeyoulove #lifestyle #healthylifestyle #notadiet #selflove #selfcare #selflovejourney #bodypositivity #bodypositive #consistency #showup #livemore #livemorenow

Basic Butternut Squash Soup 🥣 This recipe is simple and versatile which makes it one of my fall fav’s. The recipe I shar...
10/14/2021

Basic Butternut Squash Soup 🥣

This recipe is simple and versatile which makes it one of my fall fav’s. The recipe I shared last year had coconut milk and curry spices. This one is veggies, broth, white Kidney beans (for protein) and a little salt and pepper.

Easy peasy.

Grab the recipe off the blog by heading to www.pamrocca.com and in the search bar type butternut. That way you can pick which recipe looks most appetizing to you.

Squash Tip - I use to peel and cube squash before cooking (it’s hard work and hard on the hands). Now I love to cut squash and half and cook it similarly to a spaghetti or butternut squash. Once it’s cooked let it cool a bit and the skin peels right off effortlessly. I share this tip with pics on the blog too.

Are you a fall soup lover? If you are excited to make this recipe drop a note below. I love to share more of what you are enjoying.

If you are more of a chunky soup fan, check out the Cabbage Roll Soup Recipe or Just type soup in the search bar and see all your yummy options.

#soupseason #healthyrecipes #blog #recipeshare #butternutsquash #butternutsquashsoup #souprecipe #comfortfood #healthyeating #healthylifestyle #nutrition #nourish #nutritionist #healthcoach #eatyourveggies #plantbased #plantbasedprotein #plantbasedrecipes #delicious

Basic Butternut Squash Soup 🥣

This recipe is simple and versatile which makes it one of my fall fav’s. The recipe I shared last year had coconut milk and curry spices. This one is veggies, broth, white Kidney beans (for protein) and a little salt and pepper.

Easy peasy.

Grab the recipe off the blog by heading to www.pamrocca.com and in the search bar type butternut. That way you can pick which recipe looks most appetizing to you.

Squash Tip - I use to peel and cube squash before cooking (it’s hard work and hard on the hands). Now I love to cut squash and half and cook it similarly to a spaghetti or butternut squash. Once it’s cooked let it cool a bit and the skin peels right off effortlessly. I share this tip with pics on the blog too.

Are you a fall soup lover? If you are excited to make this recipe drop a note below. I love to share more of what you are enjoying.

If you are more of a chunky soup fan, check out the Cabbage Roll Soup Recipe or Just type soup in the search bar and see all your yummy options.

#soupseason #healthyrecipes #blog #recipeshare #butternutsquash #butternutsquashsoup #souprecipe #comfortfood #healthyeating #healthylifestyle #nutrition #nourish #nutritionist #healthcoach #eatyourveggies #plantbased #plantbasedprotein #plantbasedrecipes #delicious

Tuesday’s after a long weekend can be challenging. 🍂How did you feel when you woke up this morning? Simply observe witho...
10/12/2021

Tuesday’s after a long weekend can be challenging. 🍂

How did you feel when you woke up this morning? Simply observe without judgment.

Next focus on one thing that you can do today to feel a bit better (or if you are feeling it...something that makes you feel amazing).

Even though the weekend is over you can still download and tune into the “Tips for Feeling Healthy for the Holidays” episode to get inspire to feel fabulous today. Or if you haven’t yet tuned into the “Create a Magical Morning Practice” I highly suggest tuning it. Both are great to inspire you today & this week.

Things you can do today to feel great:

✅ Eat healthy, balanced, yet satisfying meals containing protein, healthy fats & fibre. Avoid “eating less” or making boring salads to make up for anything that happened on the weekend. Today’s goal is to fuel to feel your best.

✅ Hydrate. Especially if you had drinks over the weekend. Ensure you are drinking around 2.5 litres of water per day (that’s the standard average). If you don’t love water try infusing it with lemons & limes, mint & berries or cucumber & basil. We are made of 60-70% water, it’s one of the easiest things you can do to feel well.

✅ Move your body in a way that feels great. I woke up feeling a little low today (despite eating well and not drinking all weekend) so I went for a walk outside to catch the magic from the sun and the beauty in nature. Sometimes movement is more for mental and emotional health and less about physical. And sometimes it is physical, when you crave smashing out a hard workout because your body is craving it (not because you are trying to burn calories from the weekend).

✅ Tap into you soul. How are you feeling today? What do you need? What is medicine for your soul today? Maybe you need to ease into the week, or do something that grounds you. I definitely needed that grounding piece this morning as I was feeling all over the place.

✅ Do something just because it feels really good. Call a good friend, do some gardening or yard work, decorate your house with the kids, go pick pumpkins, fall hikes, or tap a big cat nap if that’s what your body is needing.

Honour what you need today with love. ❤️

Tuesday’s after a long weekend can be challenging. 🍂

How did you feel when you woke up this morning? Simply observe without judgment.

Next focus on one thing that you can do today to feel a bit better (or if you are feeling it...something that makes you feel amazing).

Even though the weekend is over you can still download and tune into the “Tips for Feeling Healthy for the Holidays” episode to get inspire to feel fabulous today. Or if you haven’t yet tuned into the “Create a Magical Morning Practice” I highly suggest tuning it. Both are great to inspire you today & this week.

Things you can do today to feel great:

✅ Eat healthy, balanced, yet satisfying meals containing protein, healthy fats & fibre. Avoid “eating less” or making boring salads to make up for anything that happened on the weekend. Today’s goal is to fuel to feel your best.

✅ Hydrate. Especially if you had drinks over the weekend. Ensure you are drinking around 2.5 litres of water per day (that’s the standard average). If you don’t love water try infusing it with lemons & limes, mint & berries or cucumber & basil. We are made of 60-70% water, it’s one of the easiest things you can do to feel well.

✅ Move your body in a way that feels great. I woke up feeling a little low today (despite eating well and not drinking all weekend) so I went for a walk outside to catch the magic from the sun and the beauty in nature. Sometimes movement is more for mental and emotional health and less about physical. And sometimes it is physical, when you crave smashing out a hard workout because your body is craving it (not because you are trying to burn calories from the weekend).

✅ Tap into you soul. How are you feeling today? What do you need? What is medicine for your soul today? Maybe you need to ease into the week, or do something that grounds you. I definitely needed that grounding piece this morning as I was feeling all over the place.

✅ Do something just because it feels really good. Call a good friend, do some gardening or yard work, decorate your house with the kids, go pick pumpkins, fall hikes, or tap a big cat nap if that’s what your body is needing.

Honour what you need today with love. ❤️

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Comments

New book recipe = delicious !!!🥤🥤🥤
Can you make the chia seed jam with any fruit?? We have a couple of blackberry lovers over here!
Those of you that want more plant based meals in 2020 get my cousins book! She's an inspiration! Pamela Rocca
Hi Pam, I may have missed this but is there a substitution ratio that you recommend to switch out sugar from baked good recipes and interchange sweetness from fruit forms? There are things that my kids really like for snacks/treats: banana flax bread, cookies, granola bars; and after reading a few books on microbiome stuff I want to switch out the sugar with things like dried fruits instead of just maple syrup or honey. Just wondering if you had figured out a good ratio/conversion. Thanks!
Just bought this from Press Market in Collingwood and am super excited to try your recipes 💗
The protein balls are way to delicious.!! I have made 3 different ones now and they are all amazing!! The lemon balls are my fav!!!I love that they are healthy, yet so yummy!!!!
Can you create some power snack for intra competition. Example distance running and triathlon. Keep macro nutrients and mineral demands of the sport in mind ?
Hi Pam So today I made the cauliflower pesto pizza from your cookbook. Here are a few pics from start to finish. It turned out great and tastes delish.
I had the beet bliss smoothie this morning. It was amazing!!
Me so liking this for a better and healthier family
When are you coming out with your cookbook? Those energy balls you made at Christmas (which I kept for myself hehe) were amazing in the morning after I woke up and before giving the morning bottle. So quick and easy to grab and go!!