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

02/04/2026

💗🦶 A SOLEFUL KIND OF LOVE 🦶💘 Show your feet some love from all the hard work they do carrying you through life, with Foot Reflexology. Your feet will feel rejuvenated, body relaxed and you will benefit from all the parasympathetic activation to support overall healing and balance.

During a foot reflexology session, zone therapy pressure is applied to stimulate different parts of the body, organs and tissues to bring about balance and relaxation during this natural therapy session.

Some key areas stimulated to activate the body into the parasympathetic mode of rest, relaxation and repair are the:

🌹 Hypothalamus gland which produces hormones to work on nervous system and endocrine functions.

💕 Adrenal glands which controls our stress hormones, flight/fight response mode, cortisol levels, adrenaline, insulin and anti-inflammatory functions.

💗 Solar Plexus, a complex system of radiating nerves and ganglia, which is responsible for instinct and your “gut feeling”, an emotional energy centre in your gut, which plays an import role in the stomach, liver, kidneys, and adrenals.

🦶💗 Interested in showing your feet some love with Foot Reflexology or sharing it with someone you love? Available treatments include: 30 min, 60 min, 90 min, Luxe and prenatal reflexology. Link in bio:

02/03/2026

🌿 Sweet & Savoury Winter Salad Bowl 🥙🍠 I know sometimes the thought of eating a salad during a cold winter day can seem chilling — but trust me, this colourful, warming salad bowl is about to change that all for you.🧡

Each ingredient from my healthy haul over the weekend was chosen to support gut health, boost immunity, balance hormones + fuel the body with nutrient-dense goodness. Eating the rainbow at its finest 🌈.

🌿 Mixed greens: High in fiber to support digestion and rich in chlorophyll to reduce inflammation

💜 Shredded purple cabbage: Packed with anthocyanins (that gives it the purple colour) antioxidants and prebiotics to feed good gut bacteria

🌱 Broccoli microgreens: super rich in vitamins C, K, and sulforaphane to support liver detoxification

🍠 Sautéed sweet potatoes: Loaded with beta-carotene, fibre, vitamin C to nourish the gut and immune system

🤍 Local goat feta: rich in protein and probiotics, plus it’s easier to digest than cow’s milk cheese

❤️ Organic dried cranberries: High in polyphenols, which help balance gut bacteria while adding natural sweetness

Everything is tied together with a homemade balsamic vinaigrette—a source of acetic acid that supports digestion.

Tip: Enjoy your meal slowly and mindfully to help your body fully absorb the nutrients while supporting digestion.

🥙 Ready to add more nourishing foods to support your gut health + immune system to enjoy this winter? Let’s connect for 1:1 Nutrition Coaching or book a free 15 min Discovery Call. Link in bio to book:

02/02/2026

Today I’m honouring my maternal grandmother on her birthday ✨🤍She lived to 97 and a half years, and her greatest lesson was simple: be present, enjoy life, and savour the moment you’re in.

🏝️ One of the fondest memories I have of her, was having spent the whole day with her, my mom and other relatives, touring the fortress on the Island of Mozambique, almost 19 years ago. At 86 years old, she kept up with us for three hours — with no walking cane or anything, fully present, joyful, and alive in the moment.

She was so proud and such a strong woman. Really living that Blue Zone lifestyle in Mozambique.

Until her last day, she had the sharpest memory of anyone I know. Remembering more than 80+ grandchildren and great grandchildren from the 12 children she had.

She had a strong community, valued deep family connection, daily movement, and little favourite indulgences enjoyed in balance.

I remember she accidentally called me almost about a month before she passed away while I was at work. We were laughing and she was so happy and proud that she was in good health and out living most of her family and friends lol.🥹

And with her grandma wisdom, she made sure to pass on one final lesson to me, “Just remember to be patient with everything in life. There is no rush.”

Longevity isn’t about restriction.
It’s about connection, purpose, movement, and joy.

Happy heavenly Birthday, Grandma Felicia Regina✨ Your legacy and wisdom lives on. ❤️ Parabéns minha querida avó Felícia Regina💐

01/31/2026

VEGAN CREAM OF MUSHROOM SOUP!🍄🍲🌿 This creamy and tasty soup is super easy to make, and full of tons of nutritional power. It’s abundant in immune supportive power thanks to the crimini mushrooms. The quinoa also loads this soup with protein, fibre, zinc and B vitamins.

🌿 Fresh Rosemary, dried thyme and a tasty organic vegetable broth add a very flavourful anti-viral boost, so important for this time of year.

🥑 The avocado, coconut oil and olive oil supply the healthy fats to help with satiety and curbing cravings.

Ingredients:

1 large onion, chopped
1 lb crimini organic mushrooms, finely sliced
5-6 large garlic cloves, finely chopped
2 vegetable broth cubes
2 cups quinoa, cooked
2 Tbsp fresh Rosemary
2 Tbsp fresh thyme
1 tsp red pepper flakes
1 Tbsp fresh ground black pepper
2 tsp Organic Herbed Sea Salt
1 large avocado
2 Tbsp organic coconut oil
1 Tbsp olive oil
8 cups filtered water

Method:

Have pre-cooked quinoa ready, or make it first. In a large saucepan, add coconut oil and bring to medium heat. Add onions and sauté until translucent or golden. Add garlic, vegetable broth cubes, thyme and rosemary , heat until golden. Add the mushrooms, salt, black pepper, red pepper flakes, and cook, stirring occasionally for 5 minutes. Then add water. Bring to a boil, then simmer and stir occasionally for 10-15 minutes. Remove from heat. Add the cooked quinoa. Using a hand emulsion blender, blend until creamy. Add the avocado and blend until creamy. Return the soup to the pot, and add olive oil. Serve and enjoy!
Serves 6 - 8.

🍲 Looking to include more immune strengthening foods to support you during this cold winter season? Let’s connect 1:1 for Nutrition Coaching. In-clinic + Virtual. Link in bio:

01/29/2026

🍒Spiced Cranberry Green Energy Bites🌿

Feeling low on energy during these cold winter days? ❄️Here’s a nourishing snack to power you through: each tasty bite of these Spiced Cranberry Green Energy Bites are loaded with protein, fibre, antioxidants, and greens to keep your energy stable — no sugar crashes here, just steady glow and vitality.

🌿 Greens powder provides chlorophyll, minerals, superfoods and alkalizing support — great for supporting gentle liver detox, as well as your immune system.

💪 Protein + fiber keep blood sugar steady and cravings low.

🫚Warming spices like cinnamon and ginger support circulation and digestion — perfect for winter balance.

Ingredients:
1 cup gluten-free rolled oats
½ cup + 1 tbsp almond butter
¼ cup raw honey
2 scoops Green Up! With Grams
1 scoop vanilla protein powder
1 tsp Ceylon cinnamon
¼ tsp ground ginger
⅛ tsp ground nutmeg
2 tbsp h**p seeds
2 tbsp finely chopped dried cranberries
2 tbsp crushed almonds

Method:
In a food processor add all ingredients. Mix until it’s a doughy texture, but not too sticky.
Roll into 1-inch balls. Chill for at least 20 minutes before enjoying. Makes 12-16 balls Store in the fridge for up to a week (or freeze for later). Enjoy!

Keep a few of these bites in your fridge for breakfast, post workout fuel, afternoon snack or just when you need a little energy boost. They taste like festive cookie dough — but nourish like a superfood snack.

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

01/25/2026

🌿🍕 Homemade Pizza with a Twist —Hot Honey Drizzle!🌶️🍯

Who else loves a little sweet + heat on their pizza?

🍯 I’m absolutely obsessed with this hot honey and on my pizza it’s the perfection of sweet and savoury!🌶️

What makes this little fiery drizzle so good (beyond flavour)? 👇

🍯 Honey’s natural goodness – Honey offers antioxidants and antibacterial properties that support immune health and calm digestion — all while giving you a more natural energy boost, without any refined sugars.

🌶 Cayenne’s kick – The capsaicin in chili peppers supports healthy circulation and has anti-inflammatory properties that complement the honey’s benefits.

🍕Balance & nourishment – Used in moderation, this sweet + spicy combo adds not just gourmet flavour but also a small dose of wellness magic to your food — food as nourishment and joy.

For our pizza tonight we loaded up on veggies — each tasty slice is gluten-free and loaded with antioxidants, fibre, healthy fats and anti-viral and antibacterial power from the seasoning. Garnished with virgin olive oil and chili pepper flakes, my favourite.

🌿 When you’re in control of the quality of ingredients you use, that’s when pizza goes from fast food to healthy food.

🍕 Looking to make more healthy swaps to support your health goals while still enjoying some of your favourite foods? Let’s connect 1:1 for Nutrition Coaching or book a free 15 min Health Discovery Call. Link in bio:

Address

160 King Street S
Waterloo, ON
N2J1P6

Telephone

+12266460780

Website

http://www.fleurishwithmarilia.com/links

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