Fleurish Nutrition & Lifestyle

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

✨No-Bake Powerhouse Granola Bars 🥜Homemade snacks are one of the simplest ways to nourish your body with real, functiona...
05/14/2026

✨No-Bake Powerhouse Granola Bars 🥜
Homemade snacks are one of the simplest ways to nourish your body with real, functional ingredients. These no-bake granola bars are packed with fiber, healthy fats, antioxidants, and plant-based protein — plus a powerful performance booster. Making this a fantastic snack to fuel all your long weekend activities!

I made these bars with nourishing ingredients and a scoop of CanPrev L-Creatine for an extra functional boost.

🍫 Why these bars are so nourishing:

• Oats provide fibre to support stable energy and digestion

• Walnuts & pumpkin seeds add healthy fats, minerals, and plant protein

• H**p seeds bring complete protein and omega-3s

• Dark chocolate & cranberries deliver antioxidants

• Creatine supports cellular energy and muscle performance

Unflavoured Creatine MagnaPower includes 4.4g of creatine and 200 mg of magnesium per serving. This combination enhances creatine absorption, helping to impact cellular energy, which may result in strength gains and enhanced athletic performance.

Ingredients:

2 cups rolled oats
1/4 cup coconut flour
1 cup walnuts
1/2 cup pumpkin seeds
1/4 cup h**p seeds
3 scoops unflavoured CanPrev L-Creatine MagnaPower
1 tsp Ceylon cinnamon
1/2 cup honey
1/4 cup extra virgin coconut oil
1/4 cup pure maple syrup

Method:

Add all dry ingredients to a bowl. Heat coconut oil, and add to dry mixture. Toss. Add wet mixture. Mix. Pour mixture into a 9x9 baking pan, lined with parchment paper. Press. Freeze for at least 2 hours. Cut into bars. Keep chilled and enjoy!

🌱The best part? No baking required. Just mix, press into a pan, chill, and slice into nourishing bars that are perfect for busy days, workouts, or afternoon energy dips. Real food. Functional nutrition. Simple to make.

🌰 Ready for more nourishing, functional snacks like this? Let’s connect for 1:1 Nutrition Coaching or book a free 15 min Health Discovery Call. Link in bio:


Honoured. Grateful. Humbled. ✨I’m beyond grateful to share that I’ve been selected as the Winner of the Consumer Choice ...
05/12/2026

Honoured. Grateful. Humbled. ✨

I’m beyond grateful to share that I’ve been selected as the Winner of the Consumer Choice Award for Business Excellence in Waterloo in the Nutritionist category—for the second year in a row

This recognition means so much—but the true reward has never been the award itself. It’s in witnessing the transformation of each client. The renewed energy, balanced hormones, improved digestion, better mood, sustainable weight loss, and most importantly—confidence in their health again.

From 1:1 nutritional consultations supporting our community in the beautiful space to hosting classes, teaching Lifewatchers , wellness days, and workshops, it is an absolute privilege to support and serve this incredible community. 💛

Thank you to every client who has trusted me to be part of your journey. Your commitment to your health is what inspires me every single day.

Wishing you continued growth, healing, and empowerment to feel your absolute best.🫶🏽
🌿 Link in bio to work with me for 1:1 Nutrition Coaching

🌸✨Step into bliss and enhanced hormonal balance with Foot Reflexology🦶As a Certified Reflexologist, I see the benefits o...
05/11/2026

🌸✨Step into bliss and enhanced hormonal balance with Foot Reflexology🦶

As a Certified Reflexologist, I see the benefits of how this ancient natural therapy can support your well-being, especially when it comes to supporting women during all phases of their health and shifting hormones.

🦶By stimulating specific reflex points on your feet, you can target areas linked to hormone regulation, such as the pituitary, pineal, thyroid, and adrenal glands; as well as the liver, pelvic area, uterus, ovaries, groin lymphatics, and the solar plexus. This can help promote balance within your endocrine system, leading to smoother hormonal function.

Stress can wreak havoc on hormonal balance, and that’s where Foot Reflexology can help. It’s a fantastic way to relax and unwind, easing tension in both body and mind. When stress levels decrease, hormone levels can stabilize naturally.

Treat yourself to regular reflexology sessions as part of your self-care routine. Not only does it feel amazing, but it also nurtures your body from the ground up, supporting overall health and vitality.

Whether you’re navigating menstrual discomforts, fertility challenges, or menopausal changes, Foot Reflexology can be a powerful holistic tool on your wellness journey.

🌺 Ready to embrace this holistic approach to harmonize your hormones and embrace your feminine vitality? 👣 Available treatments include 30 min, 60 min, 90 min, Luxe and Prenatal Reflexology. Link in bio to book:

🌷 Happy Mother’s Day to all moms, especially my amazing mother who has given me so much 💗 Loved every moment celebrating...
05/10/2026

🌷 Happy Mother’s Day to all moms, especially my amazing mother who has given me so much 💗 Loved every moment celebrating with my mom, my cousin and her mom over a delicious, authentic Italian Mother’s Day lunch yesterday sharing stories, laughter, and reflecting on good times and our dreams.

One thing that kept coming up? The idea that the “super mom” image we see everywhere is something we need to gently release. Mothers were never meant to do it all alone. Mother’s are meant to be supported, nurtured, and held by a village—so we can show up as our healthiest, most vibrant selves.

Self-care isn’t selfish. It’s foundational.

Every day I feel incredibly grateful to support women and mothers on their wellness journeys—helping to restore balance, reduce stress, and create space for healing.

Thank you to all mothers, including fur moms, plant moms and all types of nurturing mothers 🌷✨ When moms are supported, everyone thrives.

Happy Mother’s Day mamas 💗

✨ A little moment of mindful indulgence… elevated 🍫There’s something so special about receiving a beautifully curated sa...
05/09/2026

✨ A little moment of mindful indulgence… elevated 🍫There’s something so special about receiving a beautifully curated sample box from — where every bite is crafted with intention, flavour, and nourishment in mind 🤎

Inside this dreamy box:
☕ Cappuccino
🌿 Cardamom Latte
💚 Pistachio Sea Salt
🍓 Ruby Berries

Each one is rich, satisfying, and made with high-quality cacao — reminding us that chocolate can absolutely be part of a healthy lifestyle when chosen mindfully.

🌱 Why cacao is a true superfood:
• Packed with powerful antioxidants (polyphenols) that help reduce inflammation
• Supports heart health and healthy blood flow
• Naturally boosts mood by supporting serotonin + endorphins
• Rich in minerals like magnesium for stress support and hormone balance

Mindful chocolate matters — as not all chocolate is created equal. When choosing your treats, look for:
✔️ High cacao content (70%+)
✔️ Minimal, real-food ingredients
✔️ Low refined sugar
✔️ Ethical sourcing

Because when you choose quality over quantity, you nourish your body and fully enjoy the experience. So naturally my first choice was the delicious Pistachio Sea salt with 75% dark chocolate and I paired with with a high protein collagen matcha elixir for a balanced pairing experience 🍵

Chocolate isn’t something to feel guilty about — it’s something to savour 🍫✨

Save this as your reminder that your snacks can be both delicious and supportive to your health 🌿 Want more tasty superfood goodness to support your health goals? Let’s connect for 1:1 Nutrition Coaching or book a free 15 min Health Discovery Call. Link in bio:

✨ Corporate Wellness, Elevated ✨Grateful to have been part of such an inspiring corporate wellness fair today, where I o...
05/06/2026

✨ Corporate Wellness, Elevated ✨
Grateful to have been part of such an inspiring corporate wellness fair today, where I offered mini iridology assessments and connected with so many individuals curious about their health from the inside out 👁️

There’s something truly powerful about companies that choose to invest in their team’s well-being. When workplaces prioritize health, stress support, and preventative care, it creates a ripple effect—more energy, better focus, and a stronger, more connected team.

A heartfelt thank you to everyone who helped bring this event to life, and to all the attendees who trusted me with a glimpse into their wellness journey. And a special shoutout to my husband—my behind-the-scenes operations assistant—who helps make these events run smoothly 🤍

Moments like these remind me how important it is to build community through wellness and meaningful connection. Loved my sample of a high bio available B Complex Thank you!

✨ Looking to bring something unique to your workplace? I offer corporate wellness experiences including iridology assessments, reflexology sessions, and holistic nutrition workshops tailored to your team’s needs. 📩 DM me to book your next wellness event, seminar, or workshop. Let’s create healthier, more energized teams—together. Link in bio

Address

160 King Street S
Waterloo, ON
N2J1P6

Telephone

+12266460780

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