Fleurish Nutrition & Lifestyle

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Waterloo, ON
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

11/18/2025

🌟 Join me for this Upcoming class: Navigating Hot Flashes, Sleep Disturbance & Mood Naturally
Next Tuesday Nov 25th in London, ON.

Your hormones are shifting — but you don’t have to struggle through it. Learn how to navigate hot flashes, sleep changes, and mood swings naturally in this empowering in-person class.

🌙 Hot flashes, restless nights, and mood swings are some of the most common and frustrating menopause symptoms. This class explores holistic nutrition, lifestyle, and natural support to help reduce symptoms, improve sleep quality, balance mood, and bring more calm and comfort through the transition.

We will dive into:
- Nutrition support for sleep & mood
- Foods & timing that promote or hinder good sleep
- Herbals and adaptogens
- How GLP-1s and/or HRT may interact with sleep and mood

🌿 Walk away with practical, natural solutions to bring your body — and hormones — back into balance.

📍Goodness Me! Natural Food Market, London location:
1735 Richmond St, London, ON N5X 3Y2

🗓 Tuesday November 25th | 6:00–7:30pm

Sign up with this link ⬇️ Also shared in stories.

https://goodnessme.ca/products/navigating-hot-flashes-sleep-disturbance-mood-naturally-marilia-pereira-london?variant=45797613174973

See you there!

11/16/2025

🥗🥟 Holiday-season fuel starts with fresh, local finds for a simple nourishing meal.

Picked up fresh organic mixed greens and kale, plus the most delicious locally made Argentinian empanadas — one beef, one veggie corn. On these busy holiday-season Saturdays, I love keeping meals simple, nourishing, and local.

Tonight’s quick + wholesome combo:
A crisp, organic kale, mixed greens & apple salad paired with warm empanadas. Easy, tons of crunchy texture, and so satisfying.

🥬 Kale & Mixed Greens
Rich in vitamins A, C & K, minerals, fiber, and antioxidants to support immune function, hormone balance, and glowing winter skin

🍎 Apples
A beautiful source of soluble fiber to support digestion, polyphenols for gut health, and natural sweetness to balance the savoury empanadas.

🥟 Argentinian Empanadas
• Beef – A great source of protein, iron, B vitamins, and zinc to help keep energy strong during the holiday rush.
• Veggie Corn – Filled with fiber, slow-burning carbs, and plant antioxidants to nourish and fuel gently.

Simple, balanced plates are everything this time of year — keep the ingredients fresh, local, colourful… this is how you keep your gut + time-management joyful ✨

🥗 Ready to add more simple nourishing meals to support your gut health goals? Let’s connect for 1:1 Nutrition Coaching or book a free 15 min Health Discovery Call. Link in bio:

11/14/2025

VEGAN CREAM OF MUSHROOM SOUP!🍄🍲🌿 This creamy and tasty soup made by Registered Holistic Nutritionist & Culinary Nutrition Expert, Marília Pereira, 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 and dried thyme 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 + curbing cravings.

Ingredients:

1 large onion, chopped
1 lb crimini organic mushrooms, finely sliced
5-6 large garlic cloves, finely chopped
2 vegetable broth bouillon 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 Real salt (or to taste) or 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 bouillon, 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 the colder months? Let’s connect 1:1 for Nutrition Coaching. In-clinic + Virtual. Link in bio:

11/12/2025

🌟Join me in Waterloo tomorrow for this exciting and exposing class 🌟 ⬇️ Last chance to sign up 🔗: Goodness Me Natural Food Market

https://goodnessme.ca/products/navigating-hot-flashes-sleep-disturbance-mood-naturally-marilia-pereira-waterloo?variant=45764943282365

11/11/2025

🌺 Most of us can never know what it was like to walk in their shoes. Taking a quiet moment of reflection today at the Remembrance Day crosswalk in Woolwich Village, Guelph — a powerful tribute to those who served and sacrificed for our freedom.

The red and white stripes and silhouette of a soldier remind us to walk with gratitude, peace, and compassion every day.

🌺

11/10/2025

🌟 TOMORROW!🌟 Class: Managing Metabolic Shifts in Perimenopause: From Blood Sugar to Belly Fat. 🔗 Sign up link in Comments.

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 (London location) on Tuesday, November 11th, from 6–7:30pm for an empowering class on how to support your body through perimenopause naturally. Goodness Me Natural Food Market

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! London
🗓️ Tuesday, November 11th | 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-london?variant=45797609472189

See you there!

11/08/2025

2 SPOTS LEFT FOR TOMORROW✨ Goddess Glow Event ✨Book ⬇️

www.fleurishwithmarilia.com/links

Step into your divine energy and experience the ultimate mind-body rejuvenation 🌿 This autumn, let nature’s glow inspire your own — it’s time to pamper your inner goddess. ✨🍂 Step into a sanctuary of calm and radiance for a truly indulgent self-care experience as you embrace this autumn season with our Goddess Glow Head to Toe service, by Certified Holistic Aesthetician .by.natalie, and Certified Reflexologist on Saturday November 8th, from 10am - 7pm.

✨ 🦶 With the Goddess Glow event you can choose between two rejuvenating treatments: the Express Holistic Facial Facial, or, the Ayurvedic Head Massage, while enjoying the natural therapeutic benefits of Foot Reflexology.

*1. Ayurvedic Head Massage:
Natalie’s Ayurvedic Head Massage is a therapeutic journey for your mind and senses. Experience the ancient healing art of Ayurveda as spiced warming oils and precise techniques to soothe your scalp, release tension, and promote mental clarity. This treatment not only revitalizes your hair but also rejuvenates your entire being.

*OR

*2. Express Holistic Facial:
If you prefer a refreshing botanical treatment, the Express Facial is the perfect choice. Tailored to your skin type, this quick yet effective facial cleanse, exfoliates, and hydrates your skin, leaving it radiant and rejuvenated.

Plus, Foot Reflexology: While you luxuriate in your chosen treatment, Marilia will help provide balance and harmony to your body, with Foot Reflexology. This natural therapy targets specific reflex points on your feet, promoting relaxation, improving circulation, increasing endorphins and enhancing overall well-being.

💛🍂 Indulge in this Autumn Goddess Glow Head to Toe self-care experience designed to restore radiance, release tension, and leave you feeling loved, grounded, and glowing from the inside out.💫

Limited spaces available. Link in bio to book:

Autumn Goddess Glow
Saturday November 8th, 2025
10am - 7pm
📍 .by.natalie

Address

160 King Street S
Waterloo, ON
N2J1P6

Telephone

+12266460780

Website

http://www.fleurishwithmarilia.com/links

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