Fleurish Nutrition & Lifestyle

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Fleurish Nutrition & Lifestyle

Marilia Pereira is a Registered Holistic Nutritionist, Culinary Nutrition Expert, Reflexologist + Three Tides Wellness
160 King St. S
Waterloo, ON N2J 1P6

07/22/2025

🍓🍒 BERRY SUMMER GLOW SMOOTHIE BOWL!🥑

Kick off your summer mornings with this delicious and nutrient-packed Berry Summer Glow Smoothie Bowl! This vibrant bowl is not only energy boosting rich in protein, fibre and healthy fats, vitamin E, but also a powerhouse for promoting healthy skin, fertility, and hormone balance.

🍓 Strawberries are rich in antioxidants and Vitamin C, they help combat oxidative stress and support collagen production for radiant skin. High in folate, which is essential for reproductive health and can boost fertility.

💕 Raspberries are packed with fiber (1 cup = 9 grams) and essential vitamins, they help regulate hormones and maintain a healthy menstrual cycle. Contain ellagic acid helping to support skin health, liver detoxification and boost that summer glow.

💗 For an additional boost, add Prime Cycle Powder specially formulated to optimize your cycle when it’s irregular. It combines key nutrients like myo-inositol, folate, and CoQ10, which have been extensively studied for their positive impact on fertility. This functional food supports hormone balance, ovulation, and egg quality.

Ingredients:

1 avocado
1/2 cup local/organic strawberries
1 cup frozen mixed red berries (raspberries, pomegranates and cherries)
1 scoop Prime Cycle Powder
1 scoop vanilla whey isolate protein powder
1 cup plant based milk of choice
2 large ice cubes

Toppings:

1 tbsp black chia seeds
Fresh chamomile flowers (optional)
1/4 cup fresh local/organic strawberries

Method:

Add all ingredients to a blender and blend until creamy. Pour into bowl and top with toppings or nuts and seeds.

🌿🍓 Looking to boost your hormone and fertility health with the power of wholesome nutrition? Let’s connect for 1:1 Nutrition Coaching or book a free 15 min health discovery call. Link in bio:

07/16/2025

🌞 Summer Health Series Kick-Off! 🌿
Yesterday I had the joy of teaching the first class of my Summer Series at in Guelph — The Belly Fat Blueprint! 💪🏼 We explored how hormones, stress, and hidden food ingredients impact belly fat — and how to reclaim your health naturally through food and healthy lifestyle practices.

I’m so excited to keep the momentum going with more in-person classes this summer! If you’re ready to nourish your body and mind, come join me:

🧠 Happy Foods for a Happy Brain: Nutrition for Mood + Mental Clarity
📍 Waterloo – Thursday July 17th @ 6pm
📍 Guelph – Tuesday August 19th @ 6pm

🍦Craving Control: How Food Additives Hijack Your Hunger - Decode the hidden triggers in your food and take back control
📍 Waterloo – Thursday August 21st @ 6pm

This is a powerful way to support your health goals this summer and deepen your understanding of how food affects your body, brain, and cravings.

💚 Ready to level up your wellness? Link below to sign up ⬇️ (also shared in stories)
https://goodnessme.ca/pages/education

🌟 Spoiler Alert: I’ll also be teaching Goodness Me’s Lifewatchers 8-week Healthy Eating Program at both locations starting September 9th in Guelph, and September 11th in Waterloo. Registration is currently open!

🍹See you at my summer class series!

07/14/2025

🌿🥭 HERB INFUSED AVOCADO RADISH MANGO GREEN SALAD!🥑💕 There’s something so grounding about picking fresh basil from the garden — and it inspired me to make this tasty salad bowl.
It’s light, refreshing, and bursting with flavour + nutritional power🥗

🌿 Since this was the first time I have been able to harvest basil from my garden this year (due to some challenges lol) I’m giving it some special attention: it’s rich in anti-inflammatory compounds like eugenol, supports a calm nervous system, helps to improve digestion, and has antibacterial properties to support immune health

🥑 Avocados are such a nourishing food rich in healthy fats, B vitamins and vitamin E, + fibre helping to boost metabolism and help with hormone balance.

💕 Radishes are rich in sulphur, which is essential for youthful, healthy skin, hair and nails, and also has anti-carcinogenic properties.

🥭 Mangos are one of the few fruits that are super rich in ALL key antioxidants; vitamin A, C + E. Immunity + summer glow booster!

Ingredients:

1 avocado, sliced
5-6 radishes, finely sliced
1 mango, cubed
1 small onion, finely sliced
1 cup spinach, chopped (or baby spinach)
1 cup mixed Microgreens
1 cup mixed greens

Salad dressing:
1/2 cup fresh mint leaves
1/2 cup fresh basil leaves
2 Tbsp fresh cilantro
1 lemon, freshly squeezed
1 garlic clove
1 tsp Real Salt
2 Tbsp extra virgin olive oil
1 Tbsp white vinegar
1 tsp apple cider vinegar
1/2 tsp black pepper

First make the dressing: place all salad dressing ingredients in a blender or food processor, and blend. Set aside and let all the flavours and herbal medicine properties infuse. In a bowl add all ingredients and toss. Add the salad dressing. Toss and garnish with mint leaves. Enjoy!

🥭🌿 Looking for more healthy anti-aging and detox foods to support your health goals? Let’s Connect for 1:1 Nutrition Coaching or book a Complimentary Health Discovery Call. Link in bio:

07/13/2025

The Belly Fat Blueprint: Eating to Support Metabolism and Weight Loss 🥑

Join me in this transformative class on Tuesday July 15th at 6pm, Goodness Me Natural Food Market Guelph location, where you will discover how to reset your metabolism and achieve sustainable weight loss. Learn the key nutritional strategies to target stubborn belly fat, balance hormones, and optimize digestion using real, whole foods.

We’ll dive into the science behind fat storage, uncover common dietary mistakes, and review nutrient-dense meals that support fat-burning and energy levels. With a focus on nourishment rather than restriction, this class will help you transform your relationship with food and achieve a healthier, leaner you. 🍲

Whether you’re just starting your weight loss journey or need tools to break through a plateau, this class will empower you with practical tips and meal ideas to reach your goals while feeling your best.

Tuesday July 15th: 6:00 PM - 7:30 PM
Goodness Me! Guelph - 36 Wellington St. W., Guelph, ON N1H 4H7�
Sign up with this link ⬇️ Also shared in stories.

https://goodnessme.ca/products/the-belly-fat-blueprint-eating-to-support-metabolism-and-weight-loss-marilia-pereira-guelph?variant=45155428139197

07/12/2025

TROPICAL COCONUT PROTEIN BITES 🌴🍍🥥 These healthy snacks will take you on a little tropical escape, bursting with island vibes and functional nutrition. Gluten-free, dairy-free, and refined sugar-free! Make these in under 15 minutes. So tasty!

🍍 For a protein booster, I added Muscle Rescue ( Pineapple Punch) providing a full spectrum of highly absorbable amino acids, they support muscle recovery, strength, and energy—perfect for post-workout or an energy pick-me-up.

💪 Full amino acid profile for lean muscle support, recovery and mood balance
🥥 Healthy fats from coconut and almond butter for long-lasting energy and hormone balance
🍈 Zesty lime + pineapple = vitamin C power and all the zesty tropical flavour
🍁 Pure Maple Syrup as an all natural healthy sweetener rich in minerals

Let’s roll!

Ingredients (makes ~12 balls):

2 scoops Muscle Rescue – Tropical Pineapple
1 cup unsweetened shredded coconut (plus 1/2 cup for rolling)
½ cup almond butter
2 tbsp dried pineapple chunks(unsweetened if possible)
2 tbsp h**p seeds
2 tbsp coconut flour
Zest of ½ lime
1 lime, freshly squeezed juice
1–2 tbsp pure maple syrup
1–2 tbsp filtered water, as needed for consistency

Method:

In food processor add all ingredients, leaving about an extra 1/2 cup of unsweetened shredded coconut for rolling. Add 1 tbsp of water at a time, mixing until a dough-like consistency forms. It should stick together without being too wet. Roll into 1-inch balls, then roll in extra shredded coconut for a tropical coating.
Refrigerate for 30 minutes to firm up. Store in the fridge for up to 1 week or freeze for longer shelf life. Makes 10-12 bites.

🍍Ready to add more energy-boosting foods to fuel your summer? Let’s connect for 1:1 Nutrition Coaching or book a free 15 min Health Discovery Call. Link in bio:

Address

Waterloo, ON

Telephone

+12266460780

Website

http://www.fleurishwithmarilia.com/links

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