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

10/30/2025

🎃🍫 CRUNCHY CHOCOLATE PUMPKIN TREATS! 👻 With Halloween around the corner, ditch the processed chocolates for these no-bake, refined sugar free, gluten-free + dairy free healthy treats instead! This is a simple, nourishing recipe made by Registered Holistic Nutritionist & Culinary Nutrition Expert, Marília Pereira — has only 4 ingredients, you can make in under 10 minutes! 🎃

BENEFITS:

🍫 Dark chocolate chips made with cacao are rich in Anandamides — neurotransmitters released from the brain, helping to boost mood and that blissful state, which helps you to feel great.

Dark chocolate is also rich in antioxidants, helping with oxidative stress repair and magnesium, the mineral helping us to relax.

🌰 Protein rich pumpkin seeds, walnuts and h**p seeds. Rich in omega 3 + 6.

🎃 Pumpkin seeds are rich in zinc, boosting our immune system, vitamin E, another powerful antioxidant and protein to boost energy.

🧠 Walnuts are rich in protein and omega 3 - a powerful brain boosting food - Mother Nature give us that hint!

🌱 H**p seeds are also rich in protein and omega 3, for anti-inflammatory power.

Ingredients:
1 cup semi-sweet dark chocolate chips
1/2 cup pumpkin seeds
1/2 cup walnuts, crushed
2 tbsp h**p seeds

*Ice cube tray

Method:
Using the double boiling method, melt dark chocolate chips on high heat. Stir occasionally. Remove from heat. Pour into moulds on ice cube tray. Add walnuts and seeds. Freeze for a couple of hours. Enjoy!🧡 Makes 10 cute pumpkin chocolates.

🍫 Looking for more healthy treats to support your mood, hormones + gut health? Connect 1:1 with for Nutrition Coaching with or book a Complimentary Health Discovery Call. Link in bio.

10/29/2025

🧙🏼‍♀️If you’ve been busy concocting magic spells and potions, and creating some witchcraft, then it’s time to get grounded with a little sole magic. 👣✨

Here’s why Foot Reflexology is a bewitching treat for your feet:

🦶 Relieves wicked conditions like plantar fasciitis, bunions, and neuropathy

💫 Boosts circulation to keep the magic flowing

👠 Soothes foot pain and aches—no more wicked steps and witchy feet

🌙 Elevates endorphins so you feel enchanted and relaxed 🖤

👣 Ready to swap those tricks for some much-needed foot TLC? ✨ Available treatments include 30 min, 60 min, 90 min, Luxe and Prenatal Reflexology. Link in bio:

Because even witches deserve to feel fabulous! 🧙‍♀️💜🕸️ Happy Halloween Eve Eve!

10/26/2025

Garlic anyone?! 🧄This herb isn’t just a remedy for vampires — it also acts like monsters and goblins in your gut (and there were plenty wandering around Elora for their Halloween celebration) scaring away bad bacteria, by feeding the good with its anti-viral, anti-bacterial + anti-fungal power.👻

🍂I couldn’t resist picking up a bag of some locally grown garlic while strolling through this beautiful village today.🧄

Why I love cooking with this natural medicine:

🧄 Immune support – rich in allicin, a powerful compound that helps the body fight off viruses and bacteria

❤️ Heart health – helps lower blood pressure and cholesterol naturally

💫 Circulation & detoxification – supports the liver and promotes healthy blood flow

🦠 Antioxidant protection – loaded with sulfur compounds that protect cells from oxidative stress

🔥 Gut support – acts as a natural prebiotic, feeding beneficial gut bacteria

It’s one of nature’s best medicines — and a delicious staple to roast, sauté, or blend into soups as we move into cozy, nourishing fall meals.

Who else loves stocking up on local garlic this time of year? 🧄 My mom and I were already planning our nourishing meals!

Ready to add more powerful herbs and foods to support your health goals this season? 🌿 🍁 Let’s connect for 1:1 Nutrition Coaching or book a free 15 min Health Discovery Call. Link in bio:

10/23/2025

🌟 Upcoming class: Managing Metabolic Shifts in Perimenopause: From Blood Sugar to Belly Fat

Are you noticing changes in your energy, cravings, or waistline — even though you’re eating the same way you always have? You’re not alone.

Join me at Goodness Me! Natural Food Market (Guelph location) on Tuesday, November 4th from 6–7:30pm for an empowering class on how to support your body through perimenopause naturally.

Perimenopause can bring sudden changes in weight, energy, and blood sugar balance. In this class, you’ll learn why midlife metabolism shifts, how to spot the signs of insulin resistance, and practical nutrition and lifestyle strategies to keep blood sugar steady, reduce belly fat, and support long-term vitality.

We will dive into:
🥑 Nutritional strategies: low glycemic load, fiber, intermittent fasting / time restricted eating
💪 Movement: strength training and cardio that is joint friendly
🌙 Stress, sleep, circadian rhythms & their influence on metabolism

You’ll walk away with simple, practical strategies to feel more balanced, energized, and confident in your body again.

📍Goodness Me! Guelph
🗓️ Tuesday, November 4 | 6–7:30pm
✨ Reserve your spot through Goodness Me’s class schedule with this link:🔗

https://goodnessme.ca/products/managing-metabolic-shifts-in-perimenopause-from-blood-sugar-to-belly-fat-marilia-pereira-guelph?variant=45764942102717

See you there!

10/22/2025

🦶✨ Boost circulation and hormone balance with Foot Reflexology this season ☕🍂

Did you know that Foot Reflexology isn’t just a treat for your feet but a cozy, balancing natural therapy for your whole body, just like a warming pumpkin spice latte? ☕🎃

This is how this natural therapy can spice things up internally:

1️⃣ Foot Reflexology involves applying gentle pressure to specific points on your feet, which in turn stimulates blood flow throughout your body. Improved circulation means oxygen and nutrients reach your cells more efficiently, leaving you feeling revitalized and ready for the day.

2️⃣ Your feet contain reflex points that are directly linked to various glands, like the thyroid, and organs, including those responsible for hormone regulation. Regular reflexology sessions can help balance hormones, reduce stress, and enhance overall well-being. It’s like a natural mood-boosting latte without the caffeine crash!

3️⃣ The sensation of warmth and relaxation you experience during reflexology is like sipping on a pumpkin spice latte. It’s a comforting and cozy feeling that can melt away stress and tension.

🍂 👣 So, why not swap one of your lattes for a Foot Reflexology session this fall season? Available treatments include 30 min, 60 min, 90 min, Luxe and prenatal reflexology.🍂✨ Link in bio to book:

Address

160 King Street S
Waterloo, ON
N2J1P6

Telephone

+12266460780

Website

http://www.fleurishwithmarilia.com/links

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