Get the recipe HERE.

2. Make-Ahead Broccoli and Quinoa Salad

Vegetarian, Gluten-Free, Dairy-Free

Broccoli has a strong positive impact on our body's detoxification system. Broccoli increases glutathione, which helps the liver transform toxins into a form that can be easily eliminated. This make-ahead broccoli salad is not only check-full of this fibrous green vegetable, but it's quick and easy to make and stores well in the fridge for the entire week.

Get the recipe HERE.

3. Slow-Roasted Salmon with Fresh Herbs

Paleo, Gluten-Free, Dairy-Free

Although often overlooked, fresh herbs are nutrient powerhouses and potent detoxifiers. Parsley helps to support and promote good digestion, while chives are a rich source of antioxidants and salmon is rich in anti-inflammatory omega-3 fatty acids. Plus, the foolproof slow-roasting method helps ensure that you get moist and flaky salmon every time.

Get the recipe HERE.

4. Asparagus & Radish Spring Salad

Vegetarian, Gluten-Free, Dairy-Free

The combination of fresh asparagus, radishes and arugala help to make this simple salad a spring detox powerhouse. Arugala is an immune-boosting vegetable that packs an incredible nutritional punch. Also known as rocket, arugala contains special chemical compounds called isothiocyanates, which have anti-carcinogenic and anti-inflammatory properties. This Asparagus & Radish Spring Salad is a light dish filled with all of the flavours of the season.

Get the recipe HERE.

5. Pineapple Mint Smoothie

Paleo, Vegetarian, Gluten-Free, Dairy-Free

Not only does it taste delicious, but the ingredients in this smoothie make it great for detox and digestion. Pineapple is a known digestive aid as it is rich in an enzyme called bromelain, mint is know to be a natural digestive aid, and fresh ginger root has been used medicinally for thousands of years and offers anti-inflammatory, anti-ulcer and antioxidant activities. So, not only is this Pineapple Mint Smoothie extremely refreshing and tasy, but it is a little tummy-tamer too, and I know everyone can be a fan of that.

Ingredients:

• 1 cup frozen pineapple
• 1 cup water
• 1 lime, juices
• 1/4 inch ginger root, peeled
• 4 - 6 mint leaves

Instructions:

1. Add all ingredients to the blender and process on high until smooth.
2. Serve with a mint leaf and enjoy!

Steph's approach to nutrition is simple and sustainable, she believes in real food first: eating fresh, whole foods and cooking with real ingredients. She believes that food is a fundamental key to our health and wellness, and that you can't outwork a good diet. Through her blog, group programs and with individual clients, Stephanie works to teach people how to make better food choices, fuel our bodies and learn to love real food. In her space time, she lives a very active lifestyle working out, running, spinning and practicing yoga and on weekends you can find her hanging out at the local farmer's market or enjoying dinner out at her favourite restaurants.

Credit: Trainer Academy

Does the sport supplement aisle at the health food store have you pulling out your hair? 

Trying to choose a protein powder that best fits your needs and lifestyle can be overwhelming and confusing. We’re trying to make it easy to choose the best fit by examining all the options.

Let’s start by discussing why protein is so important. Protein is critical for so much more than just muscle growth. Amino acids, the building blocks of protein protect us as we age, are used to make hormones and enzymes and support the immune system. Without adequate protein intake our hair, nails and skin would also suffer.

As you can see, protein powder is for more than just bodybuilders and athletes; we all can potentially benefit!

Considering the Options

Whey Protein 
Whey protein concentrate is about 80% protein and is best taken between meals or in smoothies, as it helps to keep you feeling full. Generally the taste and texture of whey protein is similar to a milkshake, but without all the sugar. Keep in mind that whey concentrate does contain lactose and dairy. Most whey protein powders, including those by Precision are free from antibiotics and growth hormones.

Who should use it, and how: With such a high bioavailability (easily absorbed), whey concentrate can be used by both athletes and individuals with an average activity level. The taste and creamy texture is often well received. Whey protein can be added to your favourite smoothie recipe, incorporated into baking or simply mixed with water.
 

Whey Protein Isolate
Whey protein isolate has an even higher percentage of protein at about 90%. It is best taken after a workout as it is quickly absorbed and utilized to repair muscle. Whey isolate is virtually lactose-free making it safe for most individuals with lactose intolerance.        

Who should use it, and how: Best suited for athletes and individuals who are trying to build lean muscle mass. Throw a scoop into a Kardish shaker cup, add water from the gym fountain and you’re good to go!

Plant-Based Powder
Plant-based proteins are often a blend of vegetarian ingredients like grains, legumes, seeds, nuts and even algaes. Plant-based protein powders like Vega contain no animal byproducts, making them entirely vegan. Plant-based options are great for individuals with a dairy allergy or those who cannot tolerate whey. They are free of the growth hormones and antibiotics found in animal proteins, and alkaline-forming.

The most popular plant-based options are hemp, brown rice and yellow pea. Plant-based protein powders can sometimes be difficult to digest, so try to look for sprouted or fermented options. They can often be grainy in texture, which can be remedied by adding avocado or frozen banana into the blender along with your scoop of powder.
 

Who should use it, and how: Plant-based options are easily mixed into a morning smoothie as you head out the door with kids in tow. Also a great option for seniors who tend to eat less and subsequently are deficient in protein.

More Tips

With all the great choices that are available, try to stay away from ingredients like artificial flavours, sweeteners and colours along with added sugar. It’s also important to mention that you should consider switching up the type and even brand of protein powder that you use on a monthly basis. Not only will this assure that you are consuming an array of amino acids, but it will also limit the possibility that you will develop an allergy or sensitivity,

Time to steep some tea, because it's flu season!

Nobody likes getting sick, but things become even more difficult if you also have to take care of a sick child, or in some cases, family. That's why our ambassador, Michelle Vodrazka, came up with this amazing tea recipe that will have you feeling great in no time!

Find many of this recipe's ingredients at any of our 7 Kardish locations. PSA: Kardish is the exclusive Ottawa carrier of The Original Unheated Raw Honey, which has so many benefits due to its unique extraction process. Talk to a team member in one of our stores to learn more today.

INGREDIENTS
? 3 cups (750 mL) water
? 1 cinnamon stick
? ½-inch (1.3-cm) slice of fresh ginger
? 5 to 6 whole cloves
? 5 to 6 cardamom pods
? ½ tsp (2.5 mL) ground turmeric
? 1 tbsp (15 mL) raw honey, or more to taste
? Juice of half a lemon
? a pinch of cayenne (optional)

INSTRUCTIONS
Add the water, cinnamon stick, ginger, cloves, cardamom pods, turmeric and cayenne (if using) to a medium sized pot. Bring to a boil, then turn down heat and simmer for 15 minutes. Remove from heat. Strain, then stir in honey and lemon juice and serve.