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Wellness Blog

The Kardish Starter Kit To Fitness

So, you’ve purchased a yoga mat, some hand weights or maybe even a gym membership. You’re trying to workout on a regular basis but struggling to wade through all ways to “optimize your workout”. Maybe you’re feeling so sore that standing is a challenge. Whatever the struggle, we have the suggestions you need to have the best workout!

Feel energized with a pre-workout supplement


A pre-workout supplement is designed to give you an energy boost while improving overall exercise performance. A product like VEGA Energizer provides these benefits along with anti-inflammatory support from herbs like devil’s claw and turmeric.


VEGA offers two formulas designed for different types of activity. The sugar-free (sweetened with stevia) energizer is a great option for shorter, less intense exercise like a brisk walk or gentle yoga class. The other option which is sweetened with sprouted brown rice syrup and organic palm sugar is a great option for someone participating in high intensity activities like CrossFit and spinning.

Boost your benefits with a proper recovery


Protein is an important macromolecule throughout the entire body, especially in our muscles. When we workout, muscle fibers are broken down. It’s the repairing and replacing of these fibers that makes muscle bigger, creates leaner bodies and boosts weight loss. We can help facilitate this repair by consuming protein after a workout. A protein powder like Progressive provides an adequate amount of well-absorbed protein. Simply mix a scoop with water and drink within twenty minutes of working out.

Soothe sore, aching muscles


Like we mentioned earlier, as we workout we break down muscle. It’s this breaking down of muscle along with inflammatory molecules that causes sore muscles a day or two later. It’s the painful feeling that stops you as you rise from bed or sit on the toilet. Delayed onset muscle soreness (DOMS) can be eased by the anti-inflammatory benefits of curcumin and omega-3s. A high-quality magnesium supplement like Pure Lab can also help to relax muscles and reduce pain.

Try these too!

Optimizing your workout isn’t just about what you do leading up to and after a workout session, it’s also about what you do the rest of the time. Try to incorporate a multivitamin designed for athletes and active individuals like Platinum Naturals Activ-X (NSF certified). Multivitamins help to fill in nutritional caps and support overall health. Active individuals usually require more calories, making protein bars a great snack option.



If you are looking for more ways to stay active, check out our Fitness Tune Up post! Feel free to share your thoughts with us in the comments below, as well as on Twitter and Facebook.  

Wellness Blog

Natural Summer Skin Care

A change in season can affect the health of our mind, body and especially our skin. Winter often brings extreme dryness, and with summer comes sun damage. Even excessive heat or air conditioning can affect the health of our skin.


In a previous post we discussed why protecting this external organ from UV rays is so important, but what about caring for damaged or already sunburned skin? Of course diet plays a large role (try eating these 3 foods), but there are things that can be done topically to heal, soothe and nourish our body's largest organ.


Heal sunburned skin

We are all familiar with aloe vera gel for sunburns, but did you know that typical drugstore options are far from pure and natural? Many contain added colours and fragrances. Yes, that’s right - aloe vera gel is not actually green! Here at Kardish we like Lily of the Desert First Aid Gelly because it is made from certified organic aloe vera and contains no parabens. Studies have shown that aloe vera can reduce healing time by up to six days when compared to using vaseline gauze.

Heal damaged skin

Whether you are dealing with damaged skin from years of tanning, simple irritation or general skin sensitivity, it’s important to treat our skin with care. Using a gentle exfoliant like the Andalou Konjac Facial Sponge is a great place to start. Simply soak the sponge in water, add optional cleanser and massage over the face and neck. When it comes to moisturizing damaged skin, sea buckthorn oil, when used topically has been shown to rejuvenate the skin and heal wounds.

Heal scarred skin

Feeling self-conscious about showing skin because of scarring or skin discolouration? Derma e Scar Gel combines an array of botanical extracts to help soften, smooth, and diminish the appearance of scars.  While there have been no scientific studies to prove this method works, some people have also seen success using a small amount of coconut oil.


Just avoid the damage  

Everyone wants the perfect tan this summer, but it can come at a cost. Tanning beds have been shown to increase our risk for skin cancer, drugstore self tanners can be filled with harsh ingredients and too long spent in the sun without pertection can be hazardous. Try EcoTan's sunless, organic, vegan self tanner! It's a brand new product for Kardish* and it's made with organic ingredients like aloe vera, avocado and rose geranium. 

*Only sold at Blossom Park, Orleans, Barrhaven, and Kanata.

The skin is often a mirror that reflects what is happening inside our bodies. Support the health of your skin through proper hydration, consuming nutrient dense foods and taking part in regular exercise. Remember that caring for your skin must happen throughout your lifetime, as it can take years for damage to fully appear. Avoid tanning beds, tanning oils and harsh beauty products. Bask in the natural glow of health and happiness!


Tell us how you sooth, nourish and heal your skin everyday. The Kardish team always reads replies to our articles on FacebookTwitter, and the comments section below.

Wellness Blog

Stay Cool With These Simple Popsicle Recipes

What better way to beat the heat than with a delicious popsicle? Nothing refreshes on a scorching day quite like an icy treat pulled straight from the freezer. Best of all, there is one for every palate—and diet.

Making your own popsicles at home is surprisingly simple. All you’ll need is a set of popsicle moulds and a bag of popsicle sticks, both of which can be easily found online or at your nearest home goods store.

Once you have your tools, you’re ready to get mixing! We’ve listed some of our favourite popsicle recipes below, but they are truly just the beginning. Don’t be afraid to experiment with juices, fruit, yogurt, and any ingredients that you and your family enjoy.

Raspberry Yogurt Pop

1 1/2 cups plain Greek yogurt

1 cup raspberries

3 tbsp honey

2 tbsp sugar

1 tsp vanilla

Blend yogurt, berries, honey, sugar, and vanilla until combined but still chunky. Pour into popsicle moulds and add sticks. Freeze until solid, about 6 to 8 hours.

Frozen Pina Colada 

1 can coconut milk

1 cup crushed pineapple

2 tbsp lime juice

1 tbsp sugar

Blend coconut milk, pineapple, and lime juice until just combined. Pour into popsicle moulds and add sticks. Freeze until solid, about 6 to 8 hours.

Strawberry Lemonade Pops

2 cups homemade or store-bought lemonade

1/2 cup thinly sliced strawberries

Carefully place sliced strawberries in each mould, arranging slices as desired. Pour lemonade into moulds over top. Freeze until solid, about 6 to 8 hours.

Strawberry Banana Swirls

1 1/2 cup plain yogurt

1 banana

1/2 cup strawberries

Blend yogurt, berries, and banana until combined but still chunky. Pour into popsicle moulds and add sticks. Freeze until solid, about 6 to 8 hours.

Tropical Treat

1 can coconut milk

1/2 cup fresh or frozen sliced mango

1/2 cup canned or fresh diced pineapple

3 tbsp pineapple juice

Blend coconut milk, pineapple, mango, and juice until just combined. Pour into popsicle moulds and add sticks. Freeze until solid, about 6 to 8 hours.

Strawberry Watermelon Pops

3/4 cup strawberries 

2 cups cubed seeded watermelon

1/4 cup lime juice

2 tbsp sugar

Blend strawberries, watermelon, and lime juice until just combined. Pour into popsicle moulds and add sticks. Freeze until solid, about 6 to 8 hours.

Peach Yogurt Swirls

1 1/4 cups plain Greek yogurt

1/2 cup diced ripe peaches, nectarines and/or plums

1/4 cup honey

3 tablespoons water

In a small saucepan, combine peaches, honey, and water. Cook over medium heat until the fruit is tender, about 4 – 7 minutes. Let cool. Gently fold in Greek yogurt, but do not over mix in order to maintain a swirl pattern. Pour into popsicle moulds and add sticks. Freeze until solid, about 6 to 8 hours.

Blueberry Lemon Ices

1 cup blueberries 

Zest of 1 lemon

1 cup vanilla yogurt

In a blender or food processor, puree the blueberries until smooth. Mix in lemon zest. To create a fun pattern, alternate adding the blueberry puree and yogurt in popsicle moulds. Add sticks and freeze until solid, about 6 to 8 hours.

Wellness Blog

Seven Essential Vinegars And Oils To Add To Your Pantry

Are you ready to up your pantry game? One of the easiest ways to elevate your everyday cooking is to stock up on a variety of oils and vinegars. Integral to everything from sauces to stews, maintaining a wide-ranging stock of vinegars and oils allows you to vary the flavors in your dishes and expand the scope of your cooking.

Most of us have standards such as olive oil and white vinegar on hand. However, now might be the right time to branch out and add a few new pantry staples. 

Coconut oil

With its creamy, fatty quality, coconut oil is outstanding for baking, adding richness to your cakes, cookies and muffins. It also happens to double as a stellar beauty product, with uses as a moisturizer, makeup remover, cuticle treatment, and more.

Balsamic vinegar

If you don’t have balsamic vinegar in your arsenal yet, it’s time to add it to the rotation. Dark, sweet, and rich, it produces gorgeous salad dressings and marinades. In a pinch, you can also simply drizzle balsamic vinegar and olive oil over your salad as a substitute for dressing.

Sesame oil

With its intense sesame flavor, it only takes a teaspoon or two of this fragrant oil to make a big impact on a dish. Use sesame oil to sauté vegetables, cook rice, drizzle on soups, or even as a mix-in for popcorn. It’s also the key ingredient to the ultimate cold noodle salad.

Apple cider vinegar

Forget making bread—it’s time to get into pickling! If you want to try your hand at pickling your favourite vegetables or preparing gorgeous antipasto, apple cider vinegar is an ideal choice to add rich flavor to your brine. And since it has the added benefit of making you feel full longer, there is some evidence to show it can help with weight loss.

Rice wine vinegar

Also known as rice vinegar, rice wine vinegar is subtly sweet with just a touch of acidity. It’s perfect for Asian cooking, whether you’re preparing a stir fry, a dipping sauce, a marinade, or you’re looking to give a batch of rice a little something extra. Oh—and don’t forget to try it on your fries. It might just be the ultimate French fry dip!

Avocado oil

It’s a bit of a splurge, but if you’re looking for a healthier alternative to traditional vegetable oil, avocado is a great option. With a neutral flavour and a high smoke point, it’s ideal as a frying oil for your favourite stovetop dishes.

Red wine vinegar

Made from fermented red wine, this tangy vinegar is an all-purpose workhorse. Like most vinegars, it is great for crafting salad dressings or marinades. But because of its potent flavour, it also pairs well with red meats and other heartier foods, making it a perfect addition to stews, soups, and glazes.

What are you waiting for? Pick up a couple new cooking options and start experimenting. You’ll be glad you broadened your culinary horizons.

Wellness Blog

Outdoor Exercises To Try This Summer

With summer in full swing, we all want to soak up as much great weather as we can. Why not take advantage of everything the season has to offer by taking your fitness goals outdoors too?

If you want to exercise outside, but aren’t sure where to start, here are a few ideas to get you started.

Use your bodyweight

Without the benefit of a gym full of weights, bodyweight exercises are your best bet for building strength. The advantage of a simple bodyweight workout is that it can be conducted anywhere, from a shady park to a sandy beach.

Try creating a 30-minute circuit of bodyweight exercises that work for you. To get started, incorporate squats and lunges to strengthen your lower body, push-ups for your upper body, planks to target your core, and mountain climbers for a little cardio. However, those basic moves are just the beginning. Search online for new and challenging exercises to add to your routine.

Use what you’ve got

For a more diverse workout, get creative with the equipment available at your local park. A bench is a surprisingly versatile piece of exercise equipment, with uses as a brace for tricep dips, split squats and much more. Is there a set of monkey bars nearby? Make them your pull-up bar or use them for hanging crunches.

Get out on the water

If you have access to a lake or pool, what better way to fit a workout into your summer? Consider taking up a water sport as a substitute for the gym—at least for a couple of months. 

Rowing is one of the most classic full-body workouts, incorporating upper body, lower body, core, and intense cardio. Prefer something a little more mellow? Stand-up paddleboarding is a challenging, but serene alternative that also targets multiple muscle groups.

And of course, you can’t go wrong with swimming. Low impact and high resistance, a short swim can be an intense and refreshing workout.

Join a class

If you require a little social pressure to get your workout in, this is the perfect time to take up a class outdoors. In many ways, an outdoor workout class is much more pleasant than an indoor version. Grass is lower impact than a hardwood floor, and you have the chance to enjoy nature while you exercise.

Look online to find workout classes at your local park. This year there are more than ever, so you are sure to find something that suits your personality and workout style, whether it’s yoga, martial arts, or Tai Chi. To provide added accountability (and fun!) invite a friend to join the class with you.

Hit the trails

You can’t go wrong with a fun summer hike. Pick a trail in the city or make a day of it by driving out to a provincial park. Looking for a little extra challenge? Make it a trail run! Nothing makes a tough run worthwhile quite like fresh air and a great view.