Laura Mierzwa Nutrition

4 INGREDIENT COOKIES Yes, more cookies! I love having healthier for you treats on hand. They're mostly sweetened with banana and the couple chocolate chips I added to the top of each one. They turned out perfect! 2 small bananas... 1/2 cup nut butter 1.5 cups quick oats 1 tsp baking powder Optional: chocolate chips I mashed the bananas up, added in the nut butter (I've done both almond and peanut - they both work), then add the oats and baking powder. Mash it all together really well, drop by the tablespoon on a parchment lined pan. Press down with a fork, these cookies do not spread. Bake at 350 for 10-11 minutes. Makes 16 cookies.

I honestly cannot believe I'm back to work next week! I'm excited to see some familiar faces (even if they are partially hidden behind masks), get back into a bit more of a routine and help people feel their best. As an added bonus I get a break from asking a certain person if I can smell their bum 10 times a day . How amazing is it when you actually love what you do!? I'm beyond grateful I've gotten to spend the last 17 months with my sweet boy and watch him grow into such an amazing person. You can find me looking though Jakubs monthly albums until further notice

Immune support shot! Super ginger-y, tangy & spicy with the perfect amount of sweetness. Totally easy to make: 1 lime juiced... huge piece of ginger (1/4 cup) 1/2 cup pineapple 1 tbsp turmeric 1/4 cup water cayenne pepper to taste Blend it all together and strain. Serve it up in a shot glass or dilute in some water. Other things we're doing to prepare our bodies for fall cold and flus: Liposomal vitamin c Elderberry syrup Zinc Probiotics Our regular multi vitamins Vit D Less sugar, sugar suppresses your immune system greatly Balancing blood sugar with healthy fats and protein Getting outside for sunshine and fresh air Opening windows in our home.

It's the food you eat, it's your lifestyle, your everyday thoughts, the supplements you take, how you're sleeping and SO much more. Once things start to come into balance and you learn how to listen to your body, you will have a much better understanding in how to live an effortlessly healthy lifestyle. If you think that seems unattainable or you're unsure where to start, I'm offering free 15 minute discovery calls for the next couple of weeks.... Everyone's healing journey looks different and I'd love to get to know more about you and your goals for the future . Book now with the link in my bio.

Warm chia bowls have me so cozy on these chilly mornings! I heat my chia and liquid over the stove, latley I add in a scoop of protien and top it with homemade granola and some almond butter It's simple, quick and so satisfying.

Cooking from scratch offers so many benefits! 1. You eat less crap = you feel better. Pretty straight forward. You'll be consuming less processed foods and less artificial sweeteners, sugar, colors and unhealthy fats. 2. It tastes way better. Figure out which spices, herbs and flavors you like and start using them in the kitchen.... 3. You'll save money! You're paying for convenience and if you eat out or eat processed foods often, it adds up quick. Next time you need a quick meal, try whipping up a one pot dish! It's quick, easy and requires minimal clean up

A new take on one of our fav recipes over here! GREEN SMOOTHIE BLENDER MUFFINS 2.0 I added a special powder formulated for babes 12-24 months full of all the good stuff, like fruits, veggies, seeds and a bit of protein.... Makes 8-9 or 20-24 minis 1 large or 2 small bananas 1 cup spinach tightly packed 3 eggs 2 heaping scoops @the_latte_co Bebe Latte 12-24 month powder Little sprinkle of cinnamon-optional Pre heat oven to 325. Add all ingredients into your blender and blend until smooth. The batter should be a medium consistency, not super runny but not thick. If it's too thin add another 1-2 teaspoons of flour and let it sit for a moment. If it's too thick, add 1-2 tablespoons of water. Fill the liners with about 1/2 inch of the batter. Bake them for 25-30 mins. They should feel firm on top. Bake 17-20 for minis

I've been trying to cut back on the amount of coffee I've been drinking because honestly... it was getting to be alot I've also been adding this beautiful and delicious herbal tea at bed time for calming and relaxation. It's a blend of chamomile, lavender and cat nip. I add about a tablespoon to a cup of hot water and cover for 10-15 minutes before enjoying!

Let's talk PROTEIN! If you don't consume enough protein per day, especially in the morning, you're setting yourself up for fatigue, cravings, ongoing hunger and moodiness. If we look at that a little more long term, now we're creating a path for muscle loss, diabetes, and some serious brain health issues. I've been working extra hard to make sure my mornings are filled with at least 20g of protein.... Some of the foods I've been focusing on are: Eggs Hemp hearts Chicken sausage Whey protein I try to rotate these through the week. So, are you filling up on carb/sugar depleting food in the morning like plain oats, toast, fruit smoothies or cereal? It's time to take a look and make some changes to better your health for the future

Lemon Blueberry Muffins! Perfectly sweet and lemony with a burst of blueberries, this recipe comes together easily and freezes well. Of course I double batched this recipe to make a full loaf and then these mini muffins for Jake. I used a bit less sweetener than I usually do because he'll be having them too, but the regular amount is as listed below and is for one single batch which will make a small tray of minis or one large loaf.... My little taste tester is off at daycare today but I'll be sure to let you know if he likes them . 1/3 cup coconut oil softened 1/3 cup coconut sugar 3 tbsp lemon juice 2 lg eggs 1 cup almond flour 1/4 cup brown rice flour 1/4 cup arrowroot flour 1 teaspoon baking powder 1/2 teaspoon salt 1/2 cup almond milk 1 cup frozen blueberries 1/2 cup chopped walnuts (optional) 2 tbsp grated lemon zest Mix softened coconut oil, coconut sugar, eggs and almond milk. In a separate bowl mix flours, salt and baking powder. Add the wet to the dry ingredients and then add in lemon juice and lemon zest. Fold in blueberries. Add to a parchment lined loaf dish and top with walnuts, pressing them in a bit to stick to the batter. Or use a mini cookie scoop or tablespoon to place into mini muffin tray. Bake @ 350 60 mins for the loaf. Bake @ 350 for 14-17 mins for the mini muffins.

Meal planning tip: Use use your planner as a meal prep database. I write a bunch of recipes ideas in the back and use it as inspo for my weekly meal prep. I use the daily planner pages and quickly write in what I'm going to do for dinner. I'll be going back to work at @nutrichemottawa soon and I need my meal prep game to be STRONG! Jakub will be in daycare, Peter and I both back to work, time is going to be short. Once I get into the swing of things, I'll share what what we... do to keep it simple. I'm leaning towards using the delayed start on my instant pot (yeah! It's a thing!), slow cooker meals, freezer meals and of course batch cooking.

When you choose to work with me as your nutritionist, here are a few things you should know. 1. I like things to move quickly but efficiently, so you see results sooner than later. Change takes time, but feeling better in a couple weeks will keep you motivated for the long haul. 2. Enjoying the process is a must! It's time to have fun with flavor, find out what you truly enjoy eating and making it a part of your lifestyle. The way you nourish yourself should be free flowing... and uncomplicated - once we've done the work to get there. 3. Expect setbacks, new symptoms to come up and old symptoms to return. Rarely is the path to health perfect. If it was, we would never have anything to learn from in order to continue to grow in the future. 4. It's always a priority to reintroduce foods and have a wide variety of foods consumed on a regular basis. You CANNOT stay with a specific style of eating for long durations. 5. By me changing your life, you will in turn change others. Once you feel good, others will take notice, and you will become their motivation to feel good for themselves.

10 MEAL PREP TIPS 1. Make a double batch of muffins and freeze half. 2. Leave a few meals open on your plan for using up leftovers or eating out.... 3. Keep a stash of frozen veggies on hand for end of the week use. I love having green beans and cauliflower. 4. Make a large batch of dressing for the week. Use it for salads and marinating meat/veg. 5. Invest in a deep freezer to store ready made meals and snacks for up to a year. We're investing in one soon! 6. Need to add some quick protein to a salad or veggies? Hard boil or scramble a couple eggs. 7. Always have sharp knives. Cutting with a dull knife is dangerous and time consuming. 8. Plan for it! Look at your week, see what's going on, plan meals accordingly. 9. Give yourself time to prep. If you don't make time it wont happen. 10. Batch cook veggies for a few days. My favs are roasted sweet potatoes, cauliflower and broccoli.