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Wellness Blog

Road Trip Essentials

Summer will be over before we know it and we’re just trying to soak in every last minute. What better way to do so than with an old fashioned road trip! As exciting as they are, it can be a little overwhelming to pack the whole family and all your things into a single vehicle and drive several hours or even days. That’s why we’ve put together a list of essential items to bring on your upcoming adventure to keep everyone happy and content!


Convenience without compromise

It can be difficult to find healthy, allergy-friendly food at a gas station or fast food restaurant. Avoid having to compromise by packing healthier snack options like Enjoy Life cookies, snack bars and trail mix. Bring satisfying protein options like individual servings of plant-based protein, dried chickpeas and protein bars.



Stay hydrated

Bottled water can get expensive and wasteful. Bring your own mason jar or S’Well bottle and fill up at water stations and restaurants. Mix in an Ener-C electrolyte packet or coconut water for a hydration boost. Remember to pack some Kiju organic juice boxes for the kiddies! 



Bring along a cooler

Granola and apples can get old after awhile. Bring along a cooler filled with heartier options like sandwiches, hummus and veggies. Not only will this add variety to your road trip menu but also save you money -- nobody wants to pay for an overpriced ham and cheese sandwich!


Avoid tummy troubles 

Travelling can be tricky, especially when you’re passing through small towns. Bring along some probiotics and digestive enzymes for times when you have no choice but to eat at a road side restaurant. It may not be ideal but it’s okay to indulge on the road, and supporting digestion can make the experience more enjoyable.   



Easy personal care

If you’re planning to camp or drive through the night your personal care routine can be compromised. Avoid having to layout the contents of your cosmetic bag in a McDonalds washroom by trying some of these alternatives instead. Essential Oxygen Brushing Rinse can be an effective alternative to toothpaste; simply swish a small amount in your mouth and rinse with water. Bring along Pacifica makeup wipes as a simple face cleanser, and Natracare organic cotton wipes for healthy feminine care.  

Wellness Blog

Prepping For Cold And Flu Season

Many of us work in office buildings, day care centres and schools where flu germs spread quickly. These germs lead to an array of undesired symptoms, work and school absences and an overall decline in well-being. It's important to begin taking steps now to support your immune system and stay healthy throughout the entire year.

Top 5 tips for avoiding colds and flu:

Get Enough Sleep

?It may seem simple but regular, good quality sleep is incredibly important for immune health. While we sleep our bodies are working to detoxify and cleanse, so without proper sleep the body is unable to function at its highest level. Poor quality sleep also weakens the body's ability to heal and protect itself from pathogens. Sleep requirements differ for every person, but eight hours of undisturbed sleep is usually enough.

Manage Stress

Any form of stress will release excess cortisol, which suppresses the immune system (also known as an immunosuppressant). Not only is winter the beginning of cold and flu season, but it is also a time of high stress during the holidays. It is important to find ways to reduce daily stress through meditation, reading, deep breathing, or gentle exercise.

Protein Intake

We need protein for many different things including the ability to create antibodies, white bloods cells and other immune tissues. Antibodies are proteins that are released by our immune system to recognize and destroy pathogens. Without adequate protein in our diets the body has less ability to create these antibodies. Starting the day off with good quality protein in the form of a nutritious smoothie made with Genuine Health Fermented Vegan Proteins+ or omelette will promote a healthy robust immune system.

Don't Over Sanitise

Triclosan and triclocarban are antibacterial agents found in many soaps and hand sanitizers. These ingredients have the ability to destroy all bacteria and it is creating a major issue within our society called antimicrobial resistance (among other concerns). In other words, we need some dirt and germs to stay healthy. A much better strategy is to learn proper hand washing techniques using natural soap and warm water.

Key Supplements

Lifestyle plays a large role when prepping for cold and flu season, but there are also key supplements that can help to to keep you feeling well. Oregano oil taken at the first sign of a cold can help to stop the progression of symptoms. St. Francis Deep Immune is popular with nurses and daycare providers and can be taken on a regular basis.


How do you stay healthy during cold and flu season? Be sure to let us know in the comments below.

Wellness Blog

By Andrea Bartels CNP NNCP RNT

Chronically constipated individuals have been led to believe that their only choice in prevention and relief is a fibre supplement---one that can potentially lead to more trouble if an inadequate volume of water is consumed.  Alternatively, the use of inferior magnesium products as laxatives can lead to sudden and urgent bathroom trips that interrupt your work day.   There’s a better way.

Constipation is the infrequent or incomplete evacuation of stool, “infrequent” meaning less than once per day.   You feel bloated, heavy, lethargic, irritable and plugged up. Straining to have a bowel movement with the result being rabbit pellets, a hard, dark sinker, or often, nothing to show for your efforts--- is no one’s idea of time well spent!

Not only is constipation discomforting---it can also contribute to weight gain, lack of appetite, GERD, high cholesterol, general malaise,  hemorrhoids and loss of productivity, to name a few.

From my observations in clients within my nutritional consulting practice, the biggest contributors to constipation are:

  • Inadequate fruit and vegetable consumption
  • Low fluid intake
  • Medications like morphine and codeine
  • Sedentary lifestyle
  • Suppressing ‘the urge’
  • Stress
  • Use of antacids and acid-reducing drugs
  • Low dietary magnesium intake

Magnesium: the Nutritious Antidote for Constipation

Magnesium is an essential mineral critical for our muscle and nerve functions. Whereas calcium contracts, magnesium relaxes.  Regardless of which of the above factors is contributing to your constipation, a highly absorbable form of this mineral can be a very effective way to get a tight bowel to relax and re-establish your regularity.

Read the full article here!


Wellness Blog

L-Theanine: Nature's Antidote To Stress

By Andrea Bartels CNP NNCP RNT

L-Theanine: Nature's Antidote to Stress

A Noble Beginning

L-Theanine: A Noble Beginning

For thousands of years the benefits of green tea have been discussed and documented in Asian cultures. Originally green tea was only available to Chinese nobility but eventually the 'noble' beverage spread to Japan and India and the health benefits became more apparent and widespread.

Green tea is comprised of bioactive compounds that can impact cellular differentiation, free radical production and neurotransmitter function. One of the unique compounds found in green tea is the amino acid l-theanine, discovered in 1949.


The Antidote to Stress

L-Theanine: The Antidote to Stress

L-theanine has the unique ability to reduce anxiety and make stressful situations more manageable. It achieves this through the rebalance of brain neurotransmitters which communicate information between nerve cells. Specifically, l-theanine regulates calming neurotransmitters dopamine, serotonin and GABA while simultaneously inhibiting the effects of the stress hormones epinephrine and norepinephrine.

Read more about the effects of L-Thenine on brain waves and sleep here!

Wellness Blog

Keeping Up With Kardish: Meet Kristy

Health has always been a passion of Kristy’s. Before starting at Kardish, Kristy had 15 years of experience working in retirement homes and with adults experiencing dementia-related disorders. As much as she loved this job, she has always had a particular interest and fascination with food and nutrition.

She applied for the Holistic Nutrition program with the Canadian School of Natural Nutrition, fell in love with the material and chose to fully immerse herself into the world of natural health. She is now a registered holistic nutritionist. This has come in very handy while working as assistant manager of the Merivale store. Her dream is to combine her previous experience with holistic nutrition. 

Although she was taught about the science behind food, working at Kardish has opened her eyes to the world of natural supplements, and how beneficial they can be while used in combination with a healthy lifestyle. 

Her top health tip is about balancing life. “Life is about balance…don’t be so hard on yourself! Have fun, eat that extra slice of pizza, watch one more episode of that show you can’t turn off…but also, attempt getting maybe get one more hour of sleep, meditate a little, try turning off your electronics an hour or so before bed, incorporate seasonal whole foods into your diet as much as possible, go outside and soak up the sun - move your body, play! And most importantly keep yourself hydrated and drink plenty of WATER!!!”

Keeping in with the theme of balance, Kristy’s favourite recent recipe is a sweet vegan treat, easily made with products from Kardish!

Rice Kristy Treats

2 bags - Dandies Marshmallows 

7-8 cups - Nature’s Path Organic Crispy Rice 

3/4 cup - Earth Balance vegan butter 

1/2 tsp - Simply Organic Pure Vanilla Extract 

In a large pot on low heat- Melt the butter, and add the marshmallows stirring often and slow. Add vanilla. Remove from heat add the crispy rice and fold in until fully combined. Transfer to a glass dish and press down with hands or a spatula. Let cool and enjoy! 

Her favourite natural supplement is Health First Ashwagandha, a cortisol regulating adaptogenic herb that is great for reducing stress and anxiety, while also regulating hormones and boosting brain function. A close second place was probiotics!

As for health and beauty products, Kristy enjoys using Kardish bar soaps because of their great ingredients and scents; Carina Organics line for their super clean ingredients, how gentle they are on the skin, and the amazing smells; and finally, the Green Beaver SPF 25 Face Cream, great for year round sun protection!

Her everyday pantry staples include Bekings eggs, sauerkraut, Earth's Own unsweetened oat milk and sprouted Ezekiel bread.

Her new favourite summer treat is the GTS Watermelon Kombucha and Wholly Veggie! Buffalo Cauliflower bites - great for entertaining and pack a spicy punch! 

She loves working at Kardish for all the opportunities of growth and development within the company, from training programs to highly approachable owners, she loves the family-like dynamic of the business. Her favourite moments happen while interacting with customers, though: “when a customer comes back in suffering from something that’s causing a lot of distress they tell me that the product I recommended or suggestions I gave, made a huge difference, what an amazing feeling!”