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Wellness Blog

Keeping Up With Kardish: Meet Athena

Let’s introduce you to another one of our employees. Meet Athena, our talented team member at Barrhaven. She is Vietnamese and born and raised in Ottawa. She’s also one of our youngest team members! Athena is a senior in high school, who’s super excited to graduate this coming spring. Given how covid has changed our social gatherings, Athena hopes to have a normal graduation next year. Her plans after graduation include enrolling in the royal military college and studying psychology. 

Athena started working at Kardish as a co-op student in our accounting department and before completing her placement, she was offered a position at our Barrhaven store. By nature, Athena is driven and focused, so she wanted to work in an environment that encouraged her learning and expanded her knowledge in nutrition and wellbeing. 

“Kardish is a great fit for me,” says Athena. “I really enjoy coming to a workplace that has such a positive atmosphere.” 

Athena and her co-workers make a great team. They often set friendly competitions among themselves to enhance their learning.

Athena’s educational background consists of fitness related health and the health habits of youth. She speaks to many customers about the habits of their teenagers and relates and understands them quite well. From her personal experiences, she has also learnt how to recover from brain injuries and shares that knowledge and tips with customers who may be going through the same or similar injury. 

Athena is passionate about helping customers establish a health regimen that is a great fit for them. Many customers come to her to find a supplement that partners well with their daily activities. 

“I really enjoy when regular customers come back, and they tell me how I’ve improved their lifestyle or health habits,” says Athena.

Athena wanted to share some of her tips for staying healthy with you:

  1. Try to get 30-minutes of physical exercise everyday, preferably in the morning.
  2. Drink 1 Litre of water every morning. Athena, herself works out and meditates everyday. 
  3. If you are trying to develop healthy habits - stay consistent with them. The results will show! keep a routine and work out in consistent increments!


Athena also recommends a supplement for managing stress and anxiety: Health First’s Ashwagandha, a preferable dose of 3-4 capsules or 500-1000 mg a day. 


Pop by our Barrhaven location for more health tips from Athena! 

Wellness Blog

How To Integrate Exercise Into Your Day While Working From Home

The shift to working from home has disrupted so many people’s regular routines, changing how they do just about everything—including exercise. Whether you used to hit the gym in the mornings, walked at lunch with coworkers, or biked to work, the pandemic has probably thrown a wrench in your workout schedule.

Need to get back to exercising regularly? Here are some tips to help you get back on track.

Try a morning walk (or bike ride)

Without a morning commute to contend with, you likely have some time back in your day. Consider using it for some light exercise, like a walk or bike ride. Movement first thing in the morning will give you a little energy boost and help you start your day off on the right foot. Plus, who doesn’t love catching a gorgeous sunrise? 

Do a virtual workout

Luckily, we live in an age where you don’t have to leave your house to access a great workout—all you need is an internet connection. Take some time to check out the many classes available online and find the one that works for you. Whether you’re looking for yoga, Zumba, HIIT, dance, Pilates, cardio, or spin, if you can dream it, it probably exists on the internet.

Use what you have

Most people don't have a fully stocked gym in their basement with all the equipment they need. Thankfully, it’s not too difficult to convert a variety of household items to exercise equipment. A beach towel, for example, can make a great yoga mat, a wooden box can work for plyometrics, and a folding chair is perfect for tricep dips. Don’t have any dumbbells at home? For lighter weights, try using soup cans. For heavier options, fill empty milk jugs or laundry detergent bottles with sand. And if you need some serious weight, a big bag of flour or a couple cast iron frying pans might do the trick.

Take a stretch break

Working at a desk can cause all kinds of strain and tightness, especially in your shoulders, neck, back and hips. But the great thing about working from home is that you can pause to take stretch breaks without the judgement of any nosey coworkers. Carve out a couple breaks in your day for five to ten minutes of movement. You can look online for ideas or simply use your favourite stretches from the gym. 

Get a buddy

It can be tough to stick to an exercise routine by yourself. To help you stay accountable, enlist a buddy to join you for regular workouts. It could be someone you live with or a nearby friend or neighbor. Of course, just remember to maintain appropriate social distancing if you’re exercising with someone who isn’t from your immediate household.

However you choose to work out, don’t forget to give yourself time to get used to your new workout schedule. Especially in such a stressful time, it’s not easy to switch up your routines. However, staying active is an excellent way to combat anxiety—so it’s worth giving some of these ideas a go.

Wellness Blog

Healthy At Home Contest

This winter we’re all facing the challenge of finding ways to be healthy at home. We want to share our journeys to better health with our community to help support and motivate each other.


What are the best ways you’ve found to be healthy at home? We want to know! Share them with us by posting your image to Instagram, tagging us and using the hashtag #HealthyAtHome. Or share them on Facebook by commenting on this post with your photo!


Whether you’re trying a new exercise routine, making more meals with organic meats and vegetables or finding ways to incorporate more vitamins and minerals into your diet, share them with the community!

Healthy At Home Kardish Wellness Kit Prize


After February 8, 2021 a random winner from valid applicants will be selected to receive a Kardish Wellness Kit that includes the following Kardish products:

  • Apple Cider Vinegar
  • Organic Coconut Oil
  • Vitamin D3 1000IU 15ml Drops
  • Vitamin C Crystals
  • Hand Sanitizing Gel 100ml
  • Oil of Oregano


To participate in the contest you have to post a public image to Instagram with the hashtag #HealthyAtHome and tag @KardishFoods before February 8, 2021. Or you can post a public image to this Facebook post and describe how you stay healthy at home. You will also have to be following Kardish on Instagram or Facebook. Only one valid entry per account will be considered for the selection of the winner. Quality of the image has no impact on submission validity.

Wellness Blog

Benefits Of Meditation & 3 Apps To Help You Get Started

Stress levels seem to be at an all-time high as we approach what feels like day 487 of COVID-quarantine. If you find yourself feeling a little more worn-out than usual, know that you are not alone – stress and anxiety are natural reactions to adverse and unwanted circumstances, and the current situation is nothing if not unwanted.

In order to escape the constant cycle of coronavirus news, many have sought new ways to practice self-care. If you haven’t found your zen cultivating a sourdough starter or attending virtual fitness classes, you may want to try the ancient art of meditation.

Meditation is a free and simple way to reduce stress, increase clarity, and promote happiness and mindfulness. While our normal routines have taken a backseat during these uncertain times, we could all benefit from being a little more mindful. Luckily, meditation isn’t as impossible as it seems. Check out these easy-to-follow steps from Andy Puddicombe, co-founder of Headspace, to begin your meditative journey. 

Step 1: Make it a habit. Before getting started, Puddicombe suggests beginners commit to a regular, daily practice by picking a time and place that works for your schedule.

Step 2: Decide on an amount of time to practice. The most important thing is to decide on a length of time that is not only effective, but also achievable.

Step 3: Get comfortable. Sit with your legs and arms uncrossed, feet flat on the floor, and hands in a resting position. Check in with yourself. Be conscious of your posture and senses. 

Step 4: Decide whether you want the meditation to be guided or unguided. As guided meditation is recommended for people who are learning how to meditate, check out a few of the top apps below.



With over 50 million downloads and over 700,000 5-star reviews, Calm is one of the highest-rated apps for sleep, meditation and relaxation. Check out their Sleep Stories to have Matthew McConaughey’s dreamy Texan drawl lull you to bed. 


The brainchild of a Buddhist monk and an advertising professional, Headspace’s mission is to improve the health and happiness of the world. Check out their free Basics course to earn the essentials of meditation and mindfulness.


Designed for people on the go, Aura offers collections of three-minute sessions and 30-second anxiety busters are perfect for those in need of a mood-booster before a big meeting, a first date, or any other tense situation you may find yourself in. 

While it’s important to check on your friends and family during this difficult time, make sure you’re taking the time to check in with yourself. It’s just like the flight attendants tell passengers before takeoff – put your oxygen mask on first, before assisting others. While meditation may not be a cure-all, its results are proven. And if there was ever a perfect moment to start putting your own self-care first, it’s now.