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Wellness Blog

Top 4 Supplements For Kids & Parents


Many of us are familiar with the probiotics found in yogurt, but we would need to consume truckloads in order to obtain the same probiotic content found in a high quality supplement. These healthy bacteria are a crucial part of our digestive and immune function and have also been shown to influence our mental health.

For ParentsKids bring home plenty of germs from school and daycare, which can often leave both kids and parents sick. A daily multi-strain probiotic like Progressive can help to support the immune system throughout the entire school year.


For Children: We obtain healthy bacteria at birth from our mothers as we move through the birth canal. Babies born via cesarian section do not receive this bacteria and instead take on the microorganisms from the hospital, putting them at a higher risk for illness later in life. Probiotics for children and infants* are a great way to insure a healthy microbiome throughout all stages of life.


*BioGaia drops can easily be added to formula or the nipple if breastfeeding.

Fish Oil

The essential fatty acids found in fish oil are essential because the human body is unable to make them. We must instead obtain them through our diet or supplementation.

Parents: Keeping the brain healthy is important throughout all stages of life, especially as we age. Research has shown that fish oil supplementation may support memory and reduce the risk of dementia later in life. The omega-3 content of fish oil is a powerful anti-inflammatory and can help to reduce symptoms of PMS, joint pain, and skin conditions.


Children: A particular component of fish oil called DHA helps to boost brain development in children. As the fattiest organ in the human body, the brain requires adequate amounts of fatty acids. Some research suggests that fish oil supplementation may even improve focus in children with ADHD.


*EFAs can also be obtained through vegan sources like hemp and flax seed oil.


The quality of the food we eat today is much different from that a hundred years ago. Even natural, whole foods like leafy greens and nuts are not what they once were thanks to poor soil quality. A daily multivitamin can help to fill these nutritional gaps in our diet.

Parents: We would never suggest that a poor diet can be fixed with supplements alone, but incorporating a high quality multivitamin into a balanced lifestyle can support all aspects of our health.

Children: It can be a struggle to fill the nutritional gaps in our children's diet when dealing with picky eaters or little ones who simply don’t eat enough. A tasty multivitamin like SISU U-Cubes might be just what you need! Made without artificial colours, flavours and absolutely no high-fructose corn syrup these tasty gummies are a Kardish favourite!

Vitamin D

Vitamin D has received a lot of attention in the last few years, especially here in Canada where the winter months rob us of this important nutrient. Without adequate intake of vitamin D our bones, teeth, and mental health would surely suffer. We’d likely catch more colds and flus too! Unfortunately, vitamin D is not found naturally in many commonly consumed foods, making supplementation even more important.

Parents: Both women and men are at risk for osteoporosis as they get older and calcium alone does not help to prevent this disease. Calcium requires vitamin D in order to be utilized correctly in the body. Vitamin D also plays an important role in our mental health, and according to the Canadian Mental Health Association, “about 2 to 3% of Canadians will experience SAD in their lifetime. Another 15% will experience a milder form of SAD”. Adding vitamin D to your supplement regime can be a simple step in improving mood and mental wellbeing.

Children: Permanent teeth have not fully developed in children until age 12-13, and vitamin D is an important nutrient in building and maintaining those pearly whites. Vitamin D is also an immune regulator and has been shown to reduce the incidence of influenza in school aged children (no more fevers and runny noses!). We like to recommend D-Drops for kids and infants with each dose being a single drop, making it easy for little ones to take.


*Vegan vitamin D sourced from mushrooms is available by brands Botanica and Innovite.



What supplements do your family take on a regular basis? Be sure to let us know on FacebookTwitter, or in the comments below.

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 Stay Active With Your Kids For The Rest Of Summer

Without gym class and after school activities, it is always a challenge to help your children stay physically active during the summer months. And with the pandemic cancelling summer camps and sports teams, keeping kids moving is more difficult than ever this year.

Still, there are plenty of ways to keep your children active during the break they simply require a little more ingenuity than usual on the part of parents and caregivers. Here are a few ideas to keep your kids (and you) moving for the last few weeks of Summer.

Arrange a neighborhood scavenger hunt

Make a list of common neighborhood landmarks and outdoor items, then send your children out to find them. Possible ideas could include a cute dog, a fire hydrant, a yard with a swing set, a red truck, etc. Be creative! You can even organize your kids and their friends into teams and encourage them to compete to see who can finish the list first. If your kids are older, send them with a smart phone so they can document their discoveries as they check them off on the list. 

 Plant a mini garden

We all know that kids love to dig around in the dirt, so why not embrace it? Set aside a small amount of space in your yard or in a planter for your children to sow their own tiny garden. Select a handful of flowers and vegetables are easy to grow and care for, then encourage your little ones to do the rest (with a little assistance, of course). Planting, watering, and harvesting will teach your children responsibility while also helping them to better understand where their food comes from.

Organize a picnic

A picnic is a great excuse to get outside and spend quality time with your family. All you need is a simple lunch to enjoy together and a blanket to sit on, of course. For post-lunch activities, a frisbee, soccer ball, bubbles, or a jump rope can be a fun way for the whole family to be active together. You can even invite another family or two for a socially distant visit!

Explore the natural world

Visit a nearby park or natural area and encourage your kids to search for different species of trees, plants, birds, and bugs. Not only does it get your children outside, but this activity is a great way to spark their natural curiosity, and it might even ignite a passion for nature. The best news? You don’t have to be a biologist to help them identify the species they see—these days, there are countless apps for that. 

Create your own backyard Olympics

Even with the summer games postponed, you can still bring the Olympic spirit to your home with a fun back yard experience. Arrange a handful of simple athletic events around the yard, such as long jump, “discus” with a frisbee, or a 20m dash. And don’t feel constrained by traditional Olympic pastimes. Try sack races, jump rope competitions, tug-of-war, a hula-hoop competition, or a water balloon toss. Don’t forget to set up your makeshift podium to celebrate the champions!

Wellness Blog

Healthy Lunch Box Essentials

Welcome back to early mornings, packing lunches and carpooling! While we can't ease traffic or stop toddlers from kicking your seat, we can offer some advice when it comes to packing a healthy lunch. Here are our top must-haves for every kid's lunchbox this year. 

Made Good Bars 

MadeGood Granola Bars are the peanut and tree nut free organic snack that really hits the spot. Not only do they contain the nutrients in one full serving of vegetables from six different sources, they’re also made from whole grains and are non–GMO verified. These wholesome bars come in four delightful flavours and make the perfect afternoon pick-me-up at school or on the go.

Enjoy Life Plentils

Plentils are chips with benefits. From ancient times to the present, the lentil has been one of the best sources of plant-based protein and is a staple in diets throughout the world. Enjoy Life Foods has captured the essence of this vital legume’s all-natural goodness and turned it into a unique, protein-packed, crunchy experience. 

Kiju Juice Boxes

Kiju Organic 100% juices are premium, certified organic juice blends with no added sugar. The fruits used to make Kiju Juice are grown and processed naturally for maximum health and great taste – that means no artificial colours, flavours or preservatives. Plus, they are non-GMO project verified!

Chia Pudding

Swap processed pudding cups for a tasty homemade version. We really love this overnight chocolate chia pudding recipe by Minimalist Baker. Chia seeds are filled with fiber which will help to keep little tummies feeling full. Try topping your pudding with fresh fruit, nuts, crunchy cereal or So Delicious coconut whipped topping

S'well Bottle

Eliminate plastic bottles from your child's lunch box and try S’well instead. It's the only reusable bottle that looks great (with a variety of great colours and patterns) and does good. It keeps your drinks cold for 24 hours and hot for 12. S'well is the fastest growing woman-owned company in the USA and a proud partner of UNICEF. 

Smart Sweets

We would never recommend adding conventional candy to your children's lunch box, but Smart Sweets could definitely be an exception! Each package contains 24g of fiber and only 2g of sugar. They're available in two fun flavours - Fruity and Seriously Sour. 

Simply Protein Kids Bars

This kid-friendly snack is filling and nutritious with 4g of protein and 4g of fiber in each bar. They're also free from peanuts, gluten, GMOs and are 100% vegan. Find fun flavours like Chocolate Brownie and Strawberry Vanilla at your local Kardish!


You may also be interested in top 4 allergy-friendly school snacks. Share your thoughts with us on FacebookTwitter and in the comments below.