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Wellness Blog

Yoga Tips For Beginners

There is no better time to get into yoga. With numerous benefits for the mind and body, yoga is an excellent workout for people of all ages, body types, and fitness levels. So if you are looking to get your body moving and heal your mind, why not try taking a yoga class?

There is no need to be intimidated. Yoga is for everyone, and all levels, bodies, and abilities are accepted. To help you prepare for your first class, we’ve compiled a list of tips to help you get comfortable on the mat and build some basic yoga skills.

Prepare for class

For your first yoga class, prepare by eating a light meal and dressing in comfortable clothing that you can move in. No need for fancy yoga duds—wearing shorts and a t-shirt or tank top is completely fine. You should also come prepared with your yoga mat, a water bottle, and a towel to wipe your sweat if desired.

Your instructor will provide directions for every pose throughout the class, but you may want to consider familiarizing yourself with some of the basic poses in advance to feel more prepared and confident. A quick YouTube search beforehand will tell you what you need to know.

Master your breathing

Much of the power of yoga comes from breathing. Focusing on your breath helps you stay present in the current moment, allowing your mind to relax and sharpen. Breathing also helps the physical aspect of yoga. When you sync your movements with your breath, it will enable you to deepen your stretch and increase the impact of each pose.

As a beginner, focus on mastering the basic yoga breath, called ujjayi pranayama. In ujjayi pranayama, you simply breathe in deeply through your nose and then back out, also through your nose. Seems easy enough, doesn’t it? 

Of course, the breathing gets a little trickier once you begin to breathe and move at the same time. So don’t worry if you periodically forget about your breath throughout your practice—just return to it when prompted. Once you get the hang of it, your breathing should begin to sound a bit like ocean waves crashing on the beach.

Let go of expectations

We often come into new workout routines with high expectations for ourselves. You may have decided to take up yoga to lose weight, tone your body, or master the impressive poses you’ve seen on social media.

However, you are much more likely to be successful in your practice when you let go of those expectations and simply embrace the experience as it comes. In your first yoga classes, try to avoid worrying about how you look or comparing yourself to others. You also should not be afraid to take breaks and adjust poses as needed to fit your body and abilities.

Focus on enjoying how the practice makes you feel and look forward to progressing on your journey in your own time and your own way.

Wellness Blog

Keto For Beginners

What is the Keto Diet?

The Ketogenic diet is a high-fat, moderate protein, low-carbohydrate diet which forces the body to burn fats (Ketones) rather than carbohydrates (Glucose). To summarize, this diet is:

  • High Fat
  • Moderate Protein
  • Low Carbohydrate

What does Ketosis do?

Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, your liver burns fat and makes organic chemicals called Ketones, which the body uses as fuel. 

Are there Different Types of Keto Diets?

There are several versions of the Ketogenic diet, as everyone needs varying macros (ratio of protein : carbohydrates : fats) and nutrients. Here are some popular versions of the Keto diet:

Clean Keto: Focus on eating vegetables, berries, healthy fats & oils, organic meats & dairy, limiting/eliminating Keto “Junk Food.” Macros for this version are usually: 75% fat,20% protein, and 5% carbs.

Lazy/Dirty Keto: The most commonly practiced type of Keto diet. While focusing on eating vegetables, berries, organic meats, and dairy, Keto “treats” are also allowed such as fat bombs (bite-sized snacks made with fat-rich ingredients), chocolate, low carb candy & snacks, alcohol, and take-out food. The macros for this version vary from 60-75% fat, 25-30% protein, and 5-10% carbs.

How do I know what food is Keto-friendly?

The type of Keto diet you choose to follow will dictate what foods you will consume in order to achieve your target macros. The following foods are keto-friendly for any Keto diet type: 

  • Berries
  • Nuts & Seeds
  • Full-fat Dairy & Eggs
  • Meat & Fish
  • Low-carb Vegetables & Oils

What are some keto-friendly snacks?

When you feel a craving coming on reach for these keto-friendly snacks to satisfy your sweet tooth while staying on track with your wellness goals.

Organika FAV Keto cookies 

These mini chocolate chip keto cookies will easily become an instant favourite! With added collagen to promote glowing skin and hair these cookies are full of flavour and health benefits. FAV keto cookies contain only 2g of net carbs, 4g of protein, and no artificial colours or preservatives. Grab these as a quick snack and delicious keto-friendly option to meet your health and wellness goals.

NoSugar Keto bar 

These creamy, melt in your mouth keto bars are the perfect decadent snack to satisfy any sweet craving! They offer the perfect keto makeup of 75% healthy fats, 20% protein, 5% net carbs and no sugar. Allow yourself a little indulgence with delicious flavours like birthday cake, cookies and cream, and chocolate peanut butter. 

What are the side effects of a Keto diet?

The Keto diet is very safe for the average person, as long as it’s being monitored and you are  drinking enough water. Diabetics or people with epilepsy should keep a close eye on their ketone levels while in Ketosis. Ketoacidosis is another potential concern that happens when the body becomes too dehydrated. Luckily, this can be easily avoided with a regular intake of minerals (electrolytes) and green vegetables.

The most common side effects of a Ketogenic lifestyle are:

Trouble in the washroom: It is very important to ensure you’re getting your RDA of fiber to prevent this! Great sources of low carb fiber are psyllium husk or acacia gum.

Headaches or “Keto Flu”: This occurs when your body has become depleted of minerals, and you experience flu-like symptoms. A great way to prevent this is by taking an electrolyte supplement.

How long before I see results? 

It takes about 2-8 days to get into Ketosis, based on the person and the type of Keto diet  chosen. You will likely lose your stored water weight fast, and usually in the first week or so. Once water weight is gone, the liver will start using stored fat from our adipose tissue, and that is when the magic happens! Listen to your body’s signals, as you can almost always tell when you start burning fat compared to stored water weight. Usually, you experience a jolt of energy!

Should I see a doctor about this?

It is always recommended to consult with a doctor or health care provider prior to any lifestyle or dietary changes. If you have any questions regarding this lifestyle, please talk to a Kardish team member and we would be glad to assist you on your journey to better health and weight loss.

Wellness Blog

Try These Delicious Infused Water Recipes!

Tired of trying to get in your eight glasses a day of just boring, plain water? Here are some delicious and easy ways to spice up your daily water intake that will have you hydrated and glowing in no time. 

 

One easy and popular way to switch up your water is to add fresh fruit. Adding citrus like lemon, orange and grapefruit to your water can give you an added boost of Vitamin C, and it livens up a plain glass of h2o. You can also add fresh berries like raspberries, blueberries, and strawberries for a sweet summery flavour. 

 

Another popular water infusion is cucumber. The added freshness from cucumber and even celery give plain water a spa-like feel, and an added boost of hydration as cucumber and celery have high water content. Try adding these both to your next glass of water with a slice of lemon, and you will drift away to a spa getaway. 

 

Water is a necessity all year round, so why not try an autumn-inspired twist on an infusion. By adding sliced apple and cinnamon to your water, you can have those warm and comforting tastes of autumn year-round. This is a great way to liven up your water and obtain cinnamon’s health benefits with its anti-inflammatory and prebiotic properties. 

 

Spices aren’t just for cooking. Try adding mint and even rosemary to your water for a zesty twist on simple fruity favourites. You can pair spices and herbs such as mint with lemon, cucumber, and rosemary with grapefruit for an exciting new flavour profile.

 

With endless options and possibilities, there is no excuse to be drinking boring water ever again! So try out these delicious ideas, and experiment with adding seasonal flavours to your water, and you may just find a new favourite. 

 

https://www.tasteofhome.com/collection/infused-water-ideas/

Wellness Blog

Try These Celebrity Favourite Supplements!

So many wellness trends floating around today can be traced back to celebrities. They influence most popular trends, from fashion to fitness, so why not follow their lead when it comes to supplements, too? Most stars stick to a strict schedule with diet and exercise, especially if they are training and preparing for an upcoming role. These are some of the supplements that celebrities swear by, and why you should try them out too!

Jennifer Aniston

Jennifer Aniston maintains her young, healthy and glowing skin by taking A LOT of vitamins! Her secret is simple, she takes her vitamins three times a day, and they usually consist of Vitamin C and basic omegas. Both of which are more than likely contributing factors to her consistent youthful and glowing appearance. She also notes that regular cardio and a balanced diet are essential to promote and maintain overall health and a simplified skincare routine that she maintains daily. 

Victoria Beckham 

Posh Spice believes in a simplified approach to wellness, believe it or not! She swears by her routine, which includes bee pollen to help fight off wrinkles and fatigue. Bee pollen contains 22 amino acids, 12 vitamins, and 28 minerals in each spoonful. This is her number one secret to maintain glowing skin and fight fatigue. A simple yet effective way to achieve the Victoria Beckham glow!

Madonna 

Madonna has been continually praised for her youthful features and personality throughout the years, but what is her real secret to maintaining it? She loves natural supplements and swears by ginseng and yerba mate tea. Yerba mate is known for its natural boost of energy, and ginseng provides antioxidants and anti-inflammatory benefits. So next time you are looking for a natural boost, why not try one of these options.

With so many different vitamins and supplements on the market, it can often be overwhelming to choose what is right for you and what will be effective. But, with a little bit of help and guidance from our favourite celebrities’ proven wellness routines, hopefully finding the right supplement can be made just a little bit easier!

https://whyttmagazine.com/all/the-vitamin-routines-of-celebrities

Wellness Blog

Try Our Favourite Keto And Vegan Summer Smoothies

It’s smoothie season! With summer in full swing, what better time to enjoy a refreshing blended drink?

Creating the perfect smoothie is both an art and a science. It must be tasty—of course—but a great smoothie should also be nutritious.

Our go-to smoothies combine nutrient-rich ingredients like peanut butter and fresh summer fruits with other smoothie staples.

And the secret ingredient? Kardish Better Vegan Protein.

It can be tough to find the right protein powder. There are so many factors to consider! Great taste is vital, but discerning athletes are also looking for limited added sugar, additional nutrients, and natural ingredients.

That’s where Kardish Better Vegan Protein comes in. Plant-based, GMO-free, and delicious, the organic formula also packs a punch, with 21g of protein per serving. It also happens to be Keto and Paleo friendly, and with vanilla and chocolate options, there is something for everyone.

The ideal summer smoothie starts with Kardish Better Vegan Protein and some of our favourite natural ingredients. Interested in tasting it for yourself? We’ve listed two of our go-to recipes below to try!

The Choco-Banana Nut Smoothie combines bananas, natural peanut butter, plant-based milk, and a touch of cinnamon, blending flawlessly with chocolate protein for a nutritious treat at any time of day. After all, who says you can’t enjoy chocolate for breakfast?

For those who prefer a more traditional smoothie experience, try the Strawberry Vanilla Swirl, which blends fruity flavour with the richness of thick Greek yogurt. And for our Keto friends, we’ve also included a modified version of the Choco-Nut Smoothie with less sugar and more good fats. Avocado, anyone?

Kardish Better Vegan Protein Choco-Banana Nut Smoothie

What you’ll need:

1 1/2 frozen banana

1/2 cup unsweetened almond, soy, or oat milk

1/4 tsp cinnamon

2 tbsp natural peanut butter

1 scoop Kardish Better Vegan Chocolate Protein

In a high-powered blender or food processor, combine frozen bananas and a milk of your choice. Blend until completely smooth. Add cinnamon, peanut butter, and protein, then blend on a lower setting to combine. Serve topped with drizzled peanut butter, chocolate sauce, sliced bananas, or a topping of your choice.

Kardish Better Vegan Protein Strawberry Vanilla Swirl Smoothie

What you’ll need:

1 frozen banana

1/2 cup chopped fresh strawberries

1/2 cup unsweetened almond, soy, or oat milk

1/4 tsp cinnamon

1/4 cup vanilla, strawberry, or plain Greek yogurt

1 scoop Kardish Better Vegan Vanilla Protein

In a high-powered blender or food processor, combine frozen banana, strawberries, and a milk of your choice. Blend until completely smooth. Add cinnamon, protein, and yogurt, then blend on a lower setting to combine. Serve topped with sliced bananas and strawberries or a topping of your choice.

Kardish Better Vegan Protein Keto Chocolate Smoothie

What you’ll need:

1 sliced or frozen avocado

1/2 cup unsweetened almond milk

1/4 tsp cinnamon

2 tbsp natural nut butter (consider macadamia nut or almond)

1 scoop Kardish Better Vegan Chocolate Protein

In a high-powered blender or food processor, combine avocado and almond milk. Blend until completely smooth. Add cinnamon, peanut butter, and protein, then blend on a lower setting to combine. Serve topped with drizzled nut butter or another topping of your choice!

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