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Your Fresh Fall Routine
Summer holidays have ended and you may find yourself struggling to get back into a routine. At Kardish, we understand that transitions can be difficult, especially when we have grown accustomed to sipping cocktails at the cottage under the warm glow of the summer sun (ah, we miss it too). We want help you to feel energized and empowered to jump back into the groove of things this fall!
Don’t let stress get the better of you
The dog days of summer seem far away when you’re back to packing lunch bags and sitting in traffic. It’s easy to understand why we feel stressed and anxious, but over time it can begin to take its toll emotionally and physically. Manage stress and improve mental focus with L-Theanine by Pure Lab Vitamins. This amino acid is commonly found green tea and it helps calm the mind and improve focus. Another great option for combating stress is Ortho Adapt by AOR. It’s a combination of ingredients that support our adrenals, the glands that help us to manage stress. Learn more strategies for beating stress this year.
Boost your coffee with BulletProof
Sometimes a cup of strong coffee is the only thing that will get you out the door, your kids to school on time, and that deadline met at work. There are plenty of mixed feelings about coffee and its effects on our health. The company BulletProof has put a lot of research behind their Upgraded Coffee beans and recipe for the perfect cup of joe. BulletProof founder and CEO Dave Asprey says, “I start every morning with Bulletproof Coffee, which is no surprise. The coffee is made with a blended mix of Upgraded Coffee, Brain Octane Oil and unsalted grass-fed butter. I love it because it kills hunger and food craving for hours and gives me serious focus and energy all day long.”
Add foundational supplements
You may have fallen of the supplement bandwagon over the summer, and that’s okay! The start of this new routine might be the perfect time to reintroduce them. There’s no need to buy everything, just a few key supplements will help to support your health all year. We recommend an omega-3 fish oil, probiotic, and multivitamin.
Keep on movin’
Don’t let a busy schedule and changing weather stop you from exercising regularly, one of the most important aspects of maintaining our physical and emotional health. The cool temperatures of September and October can be ideal for outdoor workouts and evening walks. Try parking a little further away when picking the kids up from school or daycare, rake the back yard, or join a community fitness group. It’s important that we make exercise a priority now, so that it becomes a habit throughout the winter months, a time when people often forgo it.
Find healthy alternatives
We know this can be a stressful time of year with the kids back in school, making quick (not so healthy) snacking common place. You don’t have to clear your house of snacks, but try replacing them with healthier options like Made Good Bars, dried chickpeas, toasted nori and kombucha.
What’s Hiding In Your Makeup?
Do you know what’s in your makeup? Most people don’t. But if you take a good look at the labels of your favourite products, you might be surprised by what you find.
That’s because many of the products we use every day contain harmful ingredients that could cause serious health impacts in the short and long term. For that reason, more people are choosing to switch to natural alternatives to their favourite cosmetics brands.
Are you considering making the switch? When you’re shopping for products, here are a few of the dangerous ingredients you should watch out for:
Used in everything from body wash to nail polish, phthalates are added to some cosmetics to help them hold colour or scent. But phthalates can also have harmful effects on your endocrine system—the parts of your body that regulate hormone production. Studies have linked phthalate exposure with reproductive abnormalities and decreased in testosterone in men, and impaired fertility in women. There is also evidence of liver and kidney failure in children who have sucked or chewed on products containing phthalates for extended periods of time.
Parabens are organic compounds used as preservatives in a wide variety of moisturizers, shampoos, shaving products, and makeup. Because parabens mimic estrogen in the body—and some studies have even discovered parabens in breast cancer cells—there are concerns that they could have links to some cancers.
Cosmetics companies often use ambiguous terms such as “fragrance” and “parfum” to hide harmful ingredients in their products. Since they aren’t legally required to disclose those ingredients, “fragrance” can refer to any one of thousands of chemicals, many of which have not been tested for toxicity. These unlisted items can lead to migraines, allergic reactions, asthma attacks, skin irritation, and numerous other symptoms. Be sure to check your labels with this one—even some products that are labelled “unscented” still contain “fragrance.”
Talc itself is not a carcinogen, but the concern here is about how it is mined. The mineral, which is used in eye shadows, blush, and other pressed powders, is often found near mines for asbestos, a substance which is known to cause cancer. In a few well-publicized cases, talc-based cosmetics were found to contain asbestos particles.
You’ve probably heard of this one. The chemical used to preserve dead bodies is also used in many nail polishes, hair gels, and eyelash glues to extend their shelf life. Formaldehyde is classified as a carcinogen, but there is only a cancer risk when the substance is inhaled regularly for long periods of time. That means it won’t affect anyone who occasionally paints their nails, but we should be concerned about the effects on salon workers who are consistently exposed to products containing formaldehyde.
Although the research isn’t conclusive, triclosan—an antimicrobial agent often found in soaps, detergents, toothpastes, and colour—has been linked to problems with hormone function. Also, because it doesn’t easily degrade, triclosan builds up in our ecosystems, causing harm to sea life.
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.
Top Health Benefits Of Spending Time Outdoors
The sun shines on your skin. You close your eyes and feel your skin cells come to life like a salsa dancer on an overpacked dance floor. You sink into your chair and every thought melts away like a dripping snow cone.
Being outside whether for your daily dog walk, to get your tan on, or playing your favourite outdoor sport, can have a hypnotic-like effect on our mind, body and soul.
These days we are inundated with mental health information and online influencers urging us to get outside and enjoy what mother nature gave us. But why? What’s actually behind the brouhaha of the benefits of getting outside?
When we look beyond the magical properties of nature’ we find there are a few key factors at play.
Yes we’re referring to movement and not physical exercise. Exercise can often be a scary word because we all have our preconceived notions about what it means and how we do it. So the key factor here is getting out to get moving. Whether you’re out for a leisurely stroll, tossing a frisbee at the park, or canoeing at Dow’s Lake, you’re not binge watching another television series on the couch, and that’s what counts. The allure of the outdoors, especially when it’s warm out, reduces the barrier to getting excited about going out and getting more movement.
Opportunity for connection
Even if physical distancing restrictions are in place, being outdoors gives us another way to connect with friends and family. Whether we take the time to stop and chat with a neighbour, research shows that even being around others without interacting can help to reduce feelings of isolation. Isolation is found to be one of the key contributors to poor mental health.
The power of Vitamin D
As Canadians we spend a lot of time indoors. This means that we get less exposure to sunlight. When we get less exposure to sunlight, our body doesn’t produce as much Vitamin D. Beyond absorbing Calcium, various research findings show that there is a link between levels of Vitamin D in the body and experience of low mood or Depression.
So just by throwing on your runners and stepping outside you’re taking literal and metaphorical steps towards boosting your mood.
Focusing on the present is easier
When you’re outdoors there’s so many different ways to engage our senses; birds chirping, the bright colours of growing flowers, the aromas of a BBQ hard at work. With these natural attention grabbers, we can easily attune our focus to what we notice around us. Being present, or mindful, is not about meditation, it’s about keeping your attention in the here and now. This becomes easier to do when we get outside. Quick how to: Pick a spot to observe and try to notice what you see, hear smell, feel and can possibly taste.
Less tech temptation
Being in the present moment is easier when we are not surrounded by the pings of our electronic devices. Being outside and leaving the tech at home reduces distraction while trying to engage your senses in nature.Doing this connects us to our roots of humanity and the natural world around us. When we get outside, we reduce the temptation to scroll, snap or tweet (assuming you haven’t brought your laptop with you).
Research shows that all these factors have a significant impact on our mental, physical and spiritual health. The context of being outside (regardless of the weather) is what allows all these elements to naturally come together for a one stop shop of wellness.
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 Parents: Kids 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.
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 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.