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Immune-boosting

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

Natural Ways To Boost Your Immune System

This year, staying healthy has been on everyone’s mind. But what can you do to help your body fight infections?

As it turns out, there are plenty of simple, everyday actions you can take to strengthen your immune system. Unsurprisingly, most of these behaviours are habits that doctors frequently suggest to boost your overall health and well-being. So it makes sense, right?

Here are some of the top tips from experts to ensure that your body is at its best the next time you come down with a cold or flu.

Take a Vitamin C supplement.

Vitamin C is a natural immunity booster that can significantly improve your health. Vitamin C can be found naturally in several fruits and vegetables, including oranges, grapefruit, strawberries, spinach, and tomatoes. However, cooking or heating any of these foods reduces the efficacy of the Vitamin C content so a supplement is necessary to maintain the daily intake needed for a healthy diet. Kardish offers several Vitamin C supplements at all 7 locations across Ottawa. By adding more Vitamin C to your diet, you will be boosting your body’s immune system, helping produce more collagen, and improving your overall health with the help of just one supplement.

Get enough sleep

As with so many health issues, one of the most effective ways to keep your immune system in fighting shape is to make sure you are well-rested. Experts suggest getting a regular 7-8 hours of sleep a night to maximize your body’s ability to fight off infections. Keeping regular sleep hours can help, too. Try waking up and going to bed at the same times each day to keep your body in tip-top shape.

 

Keep stress low

Believe it or not, your stress levels directly affect your capacity to prevent illness. So if you tend to have high stress levels day-to-day, consider what you can do to cut down pressure in your life. For some people, that means adopting a meditation practice, staying more organized, or spending more time doing what they love. For others, it means cutting down on commitments to ensure that they have enough downtime each day. If that seems extreme, just remember—your health is worth it!

Eat right

One of the best things you can do to help your body combat infection is to ensure you’re getting all the nutrients you need regularly. There is no need to adopt a whole new diet. Instead, just follow the basic principles of healthy eating. Eat natural, real foods, including plenty of vegetables, and enjoy lots of variety in your diet.

Avoid smoking and drink in moderation

It will likely come as no surprise that smoking is bad for your immune system, as it weakens key organs that defend your body against infection. As for drinking, experts say that a few drinks now and then are fine. However, moderation is key. Binge drinking should be avoided o help your body stay at its best.

Get (some) exercise

Exercise can be helpful to your immune system, but extreme workouts are not necessary. A little moderate activity each day is all your body needs to boost its reaction to infection. Consider getting out for a walk each day, biking to the store, or fitting in a quick 20-minute workout throughout the day.

Wellness Blog

Natural Ways To Boost Your Immune System

Looking for "Top 3 Spring Snacks"?

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This year, staying healthy has been on everyone’s mind, to say the least. But what can you really do to help your body fight infections?

As it turns out, there are plenty of simple, everyday actions you can take to strengthen your immune system. Unsurprisingly, most of these behaviors are habits that doctors frequently suggest to boost your overall health and wellbeing as well. Makes sense, right?

Here are some of the top tips from experts to ensure that your body is at its best the next time you come down with a cold or flu.

Get enough sleep

As with so many health issues, one of the most effective ways to keep your immune system in fighting shape is to make sure you are well rested. Experts suggest getting a regular 7-8 hours of sleep a night in order to maximize your body’s ability to fight off infections. Keeping regular sleep hours can help, too. Try waking up and going to bed at the same times each day to keep your body in tip top shape.

Keep stress low

Believe it or not, your stress levels directly affect your capacity to prevent illness. If you tend to have high stress levels day-to-day, consider what you can do to cut down pressure in your life. For some people, that means adopting a meditation practice, staying more organized, or spending more time doing what they love. For others, it means cutting down on commitments to ensure that they have enough down time each day. If that seems extreme, just remember—your health is worth it!

Eat right

One of the best things you can do to help your body combat infection is to ensure you’re getting all the nutrients you need on a regular basis. There is no need to adopt a whole new diet. Just follow the basic principles of healthy eating. Eat natural, real foods, including plenty of vegetables, and enjoy lots of variety in your diet.

Avoid smoking and drink in moderation

It will likely come as no surprise that smoking is bad for your immune system, as it weakens key organs that defend your body against infection. As for drinking, experts say that a few drinks now and then are fine. However, moderation is key. To help your body stay at its best, binge drinking should be avoided.

Get (some) exercise

Exercise can be helpful to your immune system, but extreme workouts are not necessary. A little moderate activity each day is all your body needs to boost its reaction to infection. Consider getting out for a walk each day, biking to the store, or fitting in a quick 20-minute workout throughout the day.

Wellness Blog

Immunity Boosting Products

Once the fall and winter hit, it is so important to implement immune boosting techniques and products into our routine to stay healthy during the colder months. With these simple products and tips, you can ensure that you are proactive about your immune system and overall health.

One of the most common immune-boosting products is Vitamin C! A quick and easy way to add Vitamin C to your wellness routine is with a powder format. The Kardish Vitamin C crystals mix into any beverage quickly and easily, so this can be an easy addition to your morning routine. Kardish Vitamin C Complex is always gluten-free, vegan friendly and non-GMO. They can also be enjoyed by the whole family, safe for anyone ages four and up. Try adding this quick step to your routine and reap the immune-boosting benefits. Also, available in capsules!

Another popular option to boost your immune system is Elderberry. Elderberry is known for boosting the body’s immune response by increasing white blood cell production and helping to lessen the symptoms of viral infections. Kardish Elderberry Syrup and Gummies are a great choice to soothe those frustrating cold symptoms. So next time you feel the beginning of a cold or viral infection, reach for elderberry in any of its many forms to help bring you back to your best self. 

Echinacea is another very popular choice to boost your immune system and help with cold and viral infection symptoms. This is a great supplement to introduce to your wellness routine as it can significantly improve your immunity by targeting white blood cells and boosting your immune response. Echinacea is also high in antioxidants which in turn can help to keep your immune system thriving. Try our Kardish Echinacea capsules!

With so many effective immune-boosting options available, it should be much easier to prioritize and keep your immune health at the forefront. By keeping our immune systems thriving, we can enjoy more time feeling our best and less time worrying about colds and viral infections. 

Wellness Blog

How To Make A Salad Dressing Without A Recipe

Who says you need a recipe to create a stunner salad dressing? As it turns out, it’s shockingly simple to mix up your own tasty dressings from scratch. All it takes is a few pantry staples and pinch of creativity.

Intimidated? Don’t be! Every vinaigrette only takes a few ingredients and the same basic principles. Plus, once you get the hang of the basics, you can start freestyling your own custom dressings for every variety of salad imaginable.

 As the name suggests, a vinaigrette starts with vinegar. The variety you select depends on the flavor profile you’re targeting. For a light, neutral base, rice wine vinegar is a great option—it’s also perfect for many Asian dressings. Looking to go a little on the sweeter side? Try red or white wine vinegar for a satisfying tang. Of course, a great option is always balsamic. A rich balsamic vinaigrette is so simple, but it’s always a crowd pleaser, and it suits tons of different salads. 

Next, slowly whisk in vegetable oil. A rule of thumb for any vinaigrette is three parts oil, one part vinegar, but you can also experiment with the ratio to suit your tastes. For oils, a good go-to is always olive. However, if you are looking for a lighter flavor, consider subbing in a more neutral option such as grapeseed, avocado, or sunflower. During this step, you’ll also want to add in salt—we recommend about ¼ tsp for every tablespoon of vinegar.

That’s it! You just made your first vinaigrette without a recipe. It really is that simple.

If you’re feeling adventurous, the (optional) next step is to add more flavor. Add-ins fall into a few basic categories:

Alliums such as garlic, onions, or shallots blend perfectly with vinegar to create more complex, full-bodied flavor. Just be sure to mince them very finely and mix well for the best effect.

Mustards thicken your dressing and add an unmistakable tang to any mixture. Dijon, for example, is the perfect addition to elevate a basic balsamic and olive oil combo.

Sweeteners can transform the flavor profile of the dressing. In addition to classic options such as white or brown sugar, consider natural choices—honey, agave, or maple syrup. Just remember, with sweeteners, a little goes a long way.

Spices take your dressing to the next level. Paprika is always an excellent choice to add a little depth to your flavor, and cumin is known to create a delightful savory feel to your recipe. You can also try spicier options such as dried peppers, cayenne pepper, or chilli powder to add an extra kick to your vinaigrette.

Herbs add a fresh, elevated finish to any dressing. Consider sprinkling in finely chopped dill, parsley, cilantro, rosemary, thyme, tarragon, or any other choice that strikes your fancy. Remember, there are no rules here.

And that’s it. Simple, right? Give it a try! Your first freestyle salad dressing is just a few flicks of a whisk away.

Wellness Blog

HIDDEN Boost Your Immunity & Protect Against Colds, Flus, And Viruses

No one likes catching a cold or flu, period. It's always important to take care of our immunity and health. At this time of year we know many are searching for immune-boosting solutions. The best way to avoid getting sick is to avoid exposure to the sickness altogether, but that's not always possible! The next best way to avoid getting sick is to boost immunity, which is both an effective preventative measure, and integral to recovery if you do end up catching something.

One of the best tips we can offer is one you've heard time and again: wash your hands often with soap and warm water, for at least 20 seconds. It seems intuitive, but many of us have been washing our hands improperly since we were taught how to as kids! See this helpful infographic for tips on how to wash your hands effectively to prevent the spread of germs.

A hand-washing guide infographic

Beyond hand-washing, try not to touch your face, make sure to cough or sneeze into a tissue or your elbow (do not cough or sneeze into your hands), and keep hand sanitizer with you in public situations. Getting a good night's sleep (ideally 8 hours) and exercising regularly are also important habits for maintaining good immunity and reducing the severity of sickness when we do catch something.

Luckily we’ve put together a Tool-Kit of immune-boosting staples that will help turn your immune system into a bug-fighting machine, and ensure a speedier recovery if you do happen to fall sick.

Soul Warmers

A Turmeric Latte with added honey and cinnamon for extra immunity-boosting properties.

Golden Mylk - This turmeric based drink is a delicious way to boost your immune system and will have you feeling better in no time if you find yourself a feeling under the weather! Traditionally made with turmeric, honey, coconut oil and any type of non-dairy milk, this beverage has great anti-inflammatory and antibacterial properties that will help soothe your cold & flu symptoms while also tackling the root of the sickness. We’re loving Botanica's Turmeric Golden Mylk powder because of how simple and easy it is without sacrificing its delicious flavour. You simply combine the powder with your favourite type of milk and you’ve got yourself a perfect turmeric latte packed with immune boosting goodness!

Woman Cooks Bone Broth in a Large Pot to Boost Immunity

Bone Broth - Known for its incredible healing properties, bone broth is a must-have for boosting immunity and ensuring a speedy recovery when you’re not feeling on top of your game. It’s packed with collagen and glutamine, plus a ton of minerals that help heal your body from the inside out. Aside from its amazing health benefits, bone broth is great for soothing your throat and your stomach and warming you up when you have a chill you just can’t shake! We’ve been loving Organika bone broth powder which allows you to whip up a cup in a fraction of the time that traditional bone broth takes. Plus, it comes in an original flavour and a ginger flavour to please everyone’s taste buds.

Woman sips some soothing tea and honey

Tea & Honey - Another staple in our tool kit is tea and honey. There’s nothing like a hot cup of tea with a teaspoon of raw honey to sooth your throat when you’re sick or to warm you up on a chilly day. We have a ton of great teas including condition-specific teas from Traditional Medicinals as well as some organic holiday teas from Stash. We love these teas with some raw honey from the Unheated Honey company!

A couple makes a pot of warm, delicious soup

Soup - Soups are a great choice when you’re feeling under the weather but find yourself without much of an appetite. Packed with vitamins and nutrients, soups are a perfect way to get in a ton of immune-boosting veggies at once. We have some great soup recipes on our blog and in-store from Pacific Foods and Amy’s that cater to all tastes.

Immune Boosting Supplements

Echinacea Flowers for Immune-Boosting

Natural Factors Echinamide Quickblast - ECHINAMIDE Quick-Blast provides fast relief for sore throats and sinus congestion! It combines organic echinacea extract with eucalyptus, peppermint, menthol, and lemon, in a base of honey helping to relieve symptoms, fight off infections and reduce the duration of colds. We also have our Kardish Echinacea capsules that are great for everyday maintenance. This product is a must-have in our immune boosting tool kit!

A bowl of vitamin C-packed fruits to boost the immune system.

Vitamin C - Another staple in our immune-boosting tool kit is vitamin C. Vitamin C is crucial in supporting immune health and works wonders in getting you back to health when you’re feeling sick. Some of our favourite vitamin C supplements are our house brand, it's available in easy to swallow capsules and powder! We also love Ener-C which is a drinkable form of vitamin C which tastes delicious and makes it super easy to get your daily recommended intake.

Oil of Oregano for Immunity

Oil of Oregano - Working as a very potent antimicrobial, oil of oregano works effectively at preventing and eliminating cold & flu symptoms and fighting off infection, and can be taken daily for prevention. Although it comes with a very intense taste, oil of oregano works wonders. We have our very own Kardish brand of oil of oregano that can be found in all of our stores and will be a staple in your own immunity tool kit!

 

Remember: Stay Calm and Try to Reduce Risk

Wash your hands and protect your immunity, to try and reduce the chances of any type of sickness spreading. Whether you are sick or not the best way to reduce the chances of germs spreading is to practice good hygiene. If you are sick already, see our our guide that covers 5 Ways To Ditch That Cold Or Flu For Good.

Source: Personal Trainer Pioneer

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