Laura Mierzwa Nutrition

Laura Mierzwa Nutrition Registered Holistic Nutritionist and Culinary Nutrition Expert passionate about gut health, mindfulness and meal planning. Laura is a Registered Holistic Nutritionist and Culinary Nutrition Expert.

Holistic nutrition is a combination of modern science and time-tested wisdom based on the philosophy that each person has unique nutritional requirements. Laura specializes in working with clients who have digestive issues, food intolerances and autoimmune conditions. If you’re not sure where to start she will guide you in the right direction to improve your health at your own comfortable pace. Sh

Holistic nutrition is a combination of modern science and time-tested wisdom based on the philosophy that each person has unique nutritional requirements. Laura specializes in working with clients who have digestive issues, food intolerances and autoimmune conditions. If you’re not sure where to start she will guide you in the right direction to improve your health at your own comfortable pace. Sh

Operating as usual

🍳Get those pots and pans ready!There’s some exciting things cooking up for September around here - I can’t share what it...
08/25/2021

🍳Get those pots and pans ready!

There’s some exciting things cooking up for September around here - I can’t share what it is just yet, but keep your 👀 open to be the first to know.

🍳Get those pots and pans ready!

There’s some exciting things cooking up for September around here - I can’t share what it is just yet, but keep your 👀 open to be the first to know.

Am I the only one super excited for cooler air and cozy meals?!There’s just something about cooking in the fall that bri...
08/24/2021

Am I the only one super excited for cooler air and cozy meals?!

There’s just something about cooking in the fall that brings me joy 🙌🏼

Am I the only one super excited for cooler air and cozy meals?!

There’s just something about cooking in the fall that brings me joy 🙌🏼

These little hands have been helping out in the kitchen more and more lately! As soon as one of us starts to prep a meal...
08/20/2021

These little hands have been helping out in the kitchen more and more lately! As soon as one of us starts to prep a meal or snack Jake isn’t far behind shouting “up please!” 🙋‍♂️

Cooking with a toddler can be stressful - if you have too many expectations. I set up the avocados, lime, salt and masher for Jake to dig in only to turn around and see that he poured a huge amount of salt into the guacamole 😂 and if you’ve watched my recent story you saw what happened with the eggs 😆

Fostering these LIFE skills are so important that we’ve let go of the stress about mess (we AKA me 😉) and try to keep it light and fun.

Now here’s to hoping one day I’ll wake up to my kids making me breakfast 🍳

These little hands have been helping out in the kitchen more and more lately! As soon as one of us starts to prep a meal or snack Jake isn’t far behind shouting “up please!” 🙋‍♂️

Cooking with a toddler can be stressful - if you have too many expectations. I set up the avocados, lime, salt and masher for Jake to dig in only to turn around and see that he poured a huge amount of salt into the guacamole 😂 and if you’ve watched my recent story you saw what happened with the eggs 😆

Fostering these LIFE skills are so important that we’ve let go of the stress about mess (we AKA me 😉) and try to keep it light and fun.

Now here’s to hoping one day I’ll wake up to my kids making me breakfast 🍳

I can’t believe summer is almost over and this guy will be going back to work in September! 😦Over the past 4 months I’ve...
08/18/2021

I can’t believe summer is almost over and this guy will be going back to work in September! 😦

Over the past 4 months I’ve LUCKILY had Peter off with me for just over 3 months and timing couldn’t have been better - with this wild child who has now totally chilled out 😆 for now. Feeling sad that this will be over soon, but so incredibly grateful for the experience it’s allowed us to have. Between finishing our basement and the 1000 other projects he’s done, I’ve still had an equal parenting partner that has given me the most postpartum support that I really needed. 💕

My plan over the next couple weeks is to get some meal prep done for the freezer once again to have some of our fav healthy meals and snacks on hand when life gets busy. Always about those double batches. Soup, chilli and stew on repeat for the fall is our kinda thing 😋

I can’t believe summer is almost over and this guy will be going back to work in September! 😦

Over the past 4 months I’ve LUCKILY had Peter off with me for just over 3 months and timing couldn’t have been better - with this wild child who has now totally chilled out 😆 for now. Feeling sad that this will be over soon, but so incredibly grateful for the experience it’s allowed us to have. Between finishing our basement and the 1000 other projects he’s done, I’ve still had an equal parenting partner that has given me the most postpartum support that I really needed. 💕

My plan over the next couple weeks is to get some meal prep done for the freezer once again to have some of our fav healthy meals and snacks on hand when life gets busy. Always about those double batches. Soup, chilli and stew on repeat for the fall is our kinda thing 😋

Prep once and eat for multiple days! That’s how we like to do it around here. Pictured is everything I like to put  into...
08/15/2021

Prep once and eat for multiple days! That’s how we like to do it around here. Pictured is everything I like to put into a giant bowl for a quick lunch or dinner.

✅Red cabbage in ACV
✅Kale marinated in sesame oil, lime juice and salt
✅Batch of quinoa
✅Chopped mango
✅Edamame
✅Chopped cilantro
✅Turmeric and lime dressing

Pair with your protein of choice (chicken, beef meatballs, chickpeas, lentil burgers etc.) for a balanced + delish meal 🤩

Prep once and eat for multiple days! That’s how we like to do it around here. Pictured is everything I like to put into a giant bowl for a quick lunch or dinner.

✅Red cabbage in ACV
✅Kale marinated in sesame oil, lime juice and salt
✅Batch of quinoa
✅Chopped mango
✅Edamame
✅Chopped cilantro
✅Turmeric and lime dressing

Pair with your protein of choice (chicken, beef meatballs, chickpeas, lentil burgers etc.) for a balanced + delish meal 🤩

World breastfeeding week🤱Such a great reminder of the wild journey I’ve been on in this stage of motherhood. I almost fo...
08/04/2021

World breastfeeding week🤱

Such a great reminder of the wild journey I’ve been on in this stage of motherhood. I almost forgot I was still breastfeeding during the first two trimesters of being pregnant with Kaia. It was HARD! So much pain in the first trimester with changing hormones, I had a dip in supply which brought on so much sadness and lots of tears (from Jake and I), then during the second trimester I had pretty intense nursing aversion. I still remember the day Jake was going to nurse before nap time and looked at me and said “mama” then shook his head no. No one talks about how hard it is with your journey coming to an end either 😭

This time around I’ve been grateful to breastfeed once again, but dealt with major oversupply (not as great as you’d think) and a baby with an unhappy tummy because of it. With both babes I saw a lactation consultant to make sure things were good and sort out any issues. The last few weeks have been smooth sailing and I’m a certified pro at nursing in both carriers 🙌🏼

It’s not always as easy and natural as we sometimes think, but it’s a beautiful thing when you hit that sweet spot.

However you choose to feed your baby, you’re an amazing mama 💕

Meal prep days are so worth it!After getting groceries dedicate an hour or so to prep some staples for the week. Here I ...
07/27/2021

Meal prep days are so worth it!

After getting groceries dedicate an hour or so to prep some staples for the week. Here I did:

✅ Soaking berries in vinegar water to clean and then store in a bowl lined with a small cloth to collect moisture
✅ Chopped and added some apple cider vinegar to red cabbage to add into salads
✅ Washed a head of kale, stored half in the fridge and chopped the other half and marinated it with sesame oil, lime and salt

I also take anything out of its packaging, put it all away in the fridge or pantry and if I have time, start prepping some proteins to cook up with lots of leftovers. This saves us SO much time - especially now that our hands are extra full.

Meal prep days are so worth it!

After getting groceries dedicate an hour or so to prep some staples for the week. Here I did:

✅ Soaking berries in vinegar water to clean and then store in a bowl lined with a small cloth to collect moisture
✅ Chopped and added some apple cider vinegar to red cabbage to add into salads
✅ Washed a head of kale, stored half in the fridge and chopped the other half and marinated it with sesame oil, lime and salt

I also take anything out of its packaging, put it all away in the fridge or pantry and if I have time, start prepping some proteins to cook up with lots of leftovers. This saves us SO much time - especially now that our hands are extra full.

🌪 I feel like the past 12 weeks I’ve been stuck in what feels like a time warp. It went be so quickly but every tough da...
07/07/2021

🌪 I feel like the past 12 weeks I’ve been stuck in what feels like a time warp. It went be so quickly but every tough day seemed so long. Pretty much like my pregnancy this time around.

Sometimes you can’t see the storm you went though until it starts to clear up. Now that we’ve been sailing more smoothly forward for a bit, I’ve been able to take an inventory for my own health 🙌🏼

☀️ Committing time to myself was always so hard the first time around with Jake, major mom guilt!! This time I’m taking the damn time and not feeling guilty. I need it for my physical/mental health and in the end it makes me a better mama and partner.

Taking time for yourself is anything but selfish 👏

🌪 I feel like the past 12 weeks I’ve been stuck in what feels like a time warp. It went be so quickly but every tough day seemed so long. Pretty much like my pregnancy this time around.

Sometimes you can’t see the storm you went though until it starts to clear up. Now that we’ve been sailing more smoothly forward for a bit, I’ve been able to take an inventory for my own health 🙌🏼

☀️ Committing time to myself was always so hard the first time around with Jake, major mom guilt!! This time I’m taking the damn time and not feeling guilty. I need it for my physical/mental health and in the end it makes me a better mama and partner.

Taking time for yourself is anything but selfish 👏

☀️ Watermelon season 🍉
07/03/2021

☀️ Watermelon season 🍉

☀️ Watermelon season 🍉

Weekend meal prep: LOVE IT or HATE IT?!First thing Sunday morning I love to get to work in the kitchen to set my self up...
06/13/2021

Weekend meal prep: LOVE IT or HATE IT?!

First thing Sunday morning I love to get to work in the kitchen to set my self up for the week ahead. I dedicated 1-2 hours to prep and make some snacks so I can enjoy the rest of the day ☀️

Its usually a mash up of muffins or cookies, Jakes daycare snacks, some cut up veggies, taking things out of the freezer and prepping cooking veggies for the night.

What are your go to prep ideas?!

Weekend meal prep: LOVE IT or HATE IT?!

First thing Sunday morning I love to get to work in the kitchen to set my self up for the week ahead. I dedicated 1-2 hours to prep and make some snacks so I can enjoy the rest of the day ☀️

Its usually a mash up of muffins or cookies, Jakes daycare snacks, some cut up veggies, taking things out of the freezer and prepping cooking veggies for the night.

What are your go to prep ideas?!

🍪 On my baking list for this weekend:ALMOND FLOUR  CHOCOLATE CHIP COOKIES1/4 cup salted butter or coconut oil1/3 cup pur...
06/04/2021

🍪 On my baking list for this weekend:

ALMOND FLOUR CHOCOLATE CHIP COOKIES

1/4 cup salted butter or coconut oil
1/3 cup pure maple syrup
1 egg
1 tsp vanilla extract
2 cups almond flour
1 teaspoon baking powder
1/4 tsp sea salt
1/4 - 1/2 cup mini semi-sweet chocolate chips depends on your liking

Mix the dry ingredients together.
Melt the oil on low heat, add maple syrup, vanilla and eggs, mix well. Mix it all up, drop by large tablespoon on parchment lined pan, press down slightly with fork (these will be sticky!) and bake at 350 for 10-12 minutes. For the cookie skillet add to a 10 inch cast iron pan and bake for 22-26 minutes.

Let cool to firm up before transferring.

🍪 On my baking list for this weekend:

ALMOND FLOUR CHOCOLATE CHIP COOKIES

1/4 cup salted butter or coconut oil
1/3 cup pure maple syrup
1 egg
1 tsp vanilla extract
2 cups almond flour
1 teaspoon baking powder
1/4 tsp sea salt
1/4 - 1/2 cup mini semi-sweet chocolate chips depends on your liking

Mix the dry ingredients together.
Melt the oil on low heat, add maple syrup, vanilla and eggs, mix well. Mix it all up, drop by large tablespoon on parchment lined pan, press down slightly with fork (these will be sticky!) and bake at 350 for 10-12 minutes. For the cookie skillet add to a 10 inch cast iron pan and bake for 22-26 minutes.

Let cool to firm up before transferring.

Been craving all the fresh salads lately! I love to toss in something sweet, and a few nuts or seeds for the perfect tas...
05/30/2021

Been craving all the fresh salads lately! I love to toss in something sweet, and a few nuts or seeds for the perfect taste and texture combo.

🥗 What’s your “must” ingredients to add to a salad?!

Been craving all the fresh salads lately! I love to toss in something sweet, and a few nuts or seeds for the perfect taste and texture combo.

🥗 What’s your “must” ingredients to add to a salad?!

I ALMOST forgot how much I love walking this path 🍃 I was out here with Jake when he was a baby multiple times per week ...
05/26/2021

I ALMOST forgot how much I love walking this path 🍃

I was out here with Jake when he was a baby multiple times per week and today was my first day with Kaia.

I always feel like there are a million things to get done at home, but I’m making a conscious effort to get out here at the very least once per week, just her and I. Plus it’s an excellent excuse to support my local coffee shop ☕️

I ALMOST forgot how much I love walking this path 🍃

I was out here with Jake when he was a baby multiple times per week and today was my first day with Kaia.

I always feel like there are a million things to get done at home, but I’m making a conscious effort to get out here at the very least once per week, just her and I. Plus it’s an excellent excuse to support my local coffee shop ☕️

Weekend snack packs!Being prepped with these on hand make the weekend a breeze for snacking. Whether we’re at home or ou...
05/24/2021

Weekend snack packs!

Being prepped with these on hand make the weekend a breeze for snacking. Whether we’re at home or out for a hike I can be sure I’ll hear Jake asking for a snack every 10 minutes 😂 in the sweetest little voice ever.

Lots of texture, colour and variety always go in with focusing on healthy fats and protein to stay full and happy 😃

Weekend snack packs!

Being prepped with these on hand make the weekend a breeze for snacking. Whether we’re at home or out for a hike I can be sure I’ll hear Jake asking for a snack every 10 minutes 😂 in the sweetest little voice ever.

Lots of texture, colour and variety always go in with focusing on healthy fats and protein to stay full and happy 😃

These two 💕 The two that have taught me more in life than I could have ever imagined and make my heart so full of love. ...
05/09/2021

These two 💕

The two that have taught me more in life than I could have ever imagined and make my heart so full of love.

So happy to be their mama 💗

These two 💕

The two that have taught me more in life than I could have ever imagined and make my heart so full of love.

So happy to be their mama 💗

Brainstorming some yummy meal ideas for next week and getting my Costco shopping list ready to go 🙌🏼We’ve been relying o...
05/05/2021

Brainstorming some yummy meal ideas for next week and getting my Costco shopping list ready to go 🙌🏼

We’ve been relying on lots of leftovers lately so we spend less time cooking and cleaning up when Jakub gets home from daycare and more time as a family playing or being outside.

A lot of our meals have been super simple - a baked protein, roasted or steamed veggies and potatoes
(regular or sweet potatoes),
rice, or chickpea pasta!

What’s your go to easy meal?! 🥘

Brainstorming some yummy meal ideas for next week and getting my Costco shopping list ready to go 🙌🏼

We’ve been relying on lots of leftovers lately so we spend less time cooking and cleaning up when Jakub gets home from daycare and more time as a family playing or being outside.

A lot of our meals have been super simple - a baked protein, roasted or steamed veggies and potatoes
(regular or sweet potatoes),
rice, or chickpea pasta!

What’s your go to easy meal?! 🥘

😋 Copy Cat Made Good BallsAs much as I love the convenience of these handy little packaged snacks, I don’t love their in...
04/22/2021

😋 Copy Cat Made Good Balls

As much as I love the convenience of these handy little packaged snacks, I don’t love their ingredients. They lack healthy fats and protein- two key components in keeping kids (&adults!) full and preventing sugar crashes. So, I did some experimenting in the kitchen and finally got a texture we liked! The tapioca flour is key for holding it all together nicely and giving them a nice chewy texture.

It doesn’t mean I won’t ever buy them again, but having these on hand are a simple solution when I do some quick meal prep.

Dry:
1 cup gf oats
1/2 cup puffed quinoa
1/4 cup shredded coconut
1 tbsp tapioca flour
3 tbsp gelatin powder
Pinch of salt

Wet:
2 medium ripe bananas mashed well
1/4 coconut oil melted

Add ins:
Double Chocolate
2 heaping tbsp cacao powder
2 tbsp dairy free chocolate chips

Cranberry Cinnamon
1/4 cranberries chopped fine
1/4-1/2 tsp cinnamon

➡️Preheat oven to 350. In one bowl mix the wet ingredients and another mix the dry. Add the wet to the dry and then choose your flavour add ins. Using a cookie scoop, pack the scoop gently with your fingers and place on a parchment lined pan. Bake for 10-13 minutes. They should feel slightly form on top. Freeze for 3 months or store in the fridge for 5 days.

Snack trays have still been a huge hit over here! Especially on busy weekends after being out for the AM. Always add a h...
04/19/2021

Snack trays have still been a huge hit over here! Especially on busy weekends after being out for the AM.

Always add a healthy fat and protein source to keep blood sugar levels in check! Balanced blood sugar is key for mood, energy and sleep.

Add in: avocado, olives, grass fed cheeses, full fat yogurt, nut and seed butters, beans or hummus, boiled eggs.

Snack trays have still been a huge hit over here! Especially on busy weekends after being out for the AM.

Always add a healthy fat and protein source to keep blood sugar levels in check! Balanced blood sugar is key for mood, energy and sleep.

Add in: avocado, olives, grass fed cheeses, full fat yogurt, nut and seed butters, beans or hummus, boiled eggs.

✨ Celebrating one week as a family of FOUR! There have been many dishwasher and laundry loads, coffee pots turned on wit...
04/17/2021

✨ Celebrating one week as a family of FOUR! There have been many dishwasher and laundry loads, coffee pots turned on without water and way to many diapers changed to count.

But there’s also never been so much love in this house 💕

I’m so proud of my Jakey who’s been adjusting amazingly to this new situation and he’s so gentle with his baby sister. Peter as always,
is a super Dad 🦸🏻‍♂️ and I’m just happy Kaia is letting me sleep some solid stretches at night 🙌🏼

✨ Celebrating one week as a family of FOUR! There have been many dishwasher and laundry loads, coffee pots turned on without water and way to many diapers changed to count.

But there’s also never been so much love in this house 💕

I’m so proud of my Jakey who’s been adjusting amazingly to this new situation and he’s so gentle with his baby sister. Peter as always,
is a super Dad 🦸🏻‍♂️ and I’m just happy Kaia is letting me sleep some solid stretches at night 🙌🏼

Address

1303 Richmond Rd
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K2B 7Y4

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Is there a reason I can't print the 8-week Gut Rehab Program?