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Physical Health

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.

Wellness Blog

Natural Ways To Boost Your Immune System

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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

Keeping Up With Your New Year's Resolutions

Keeping up with your New Year’s resolutions can be a struggle. There are many factors that can force us back into an old routine, causing us to step away from those goals we make at the beginning of the year. Here are some tips for a mid-year check-in on your goals and some helpful products that may be a solution to aid in your resolutions. 

For those trying to stay active: 

If your resolution for 2021 was to get more fit, try adding a protein powder to your routine. By adding more protein to your diet after a workout you are helping to replenish important nutrients and support muscle growth. Adding a protein shake to your wellness routine is an easy way to stay on track with your goals and boost your physical health in the process. With delicious flavour options, you are sure to find something to fit your taste, lifestyle, and wellness goals.

Try the Kardish Protein for a delicious, balanced protein formula.

For those focused on healthy eating: 

Your resolution may have been to eat more healthy meals, but you may be finding that you just can’t seem to fit enough fruits and vegetables into your daily diet. If that’s the case, try incorporating supplements into your diet. This is a simple and easy way to increase your fruit and vegetable intake and help you to reach those wellness goals within your diet.

Kardish Real Greens may be the perfect supplement for you. Containing more than 12 superfoods, Kardish Real Greens can help boost your overall health. 

For those focused on improving their skin, hair, and nails: 

If your resolution revolves around being more mindful about your hair, skin, and nails, then try should add collagen and fish oil to your routine. Kardish Collagen helps to boost collagen production in the body which in turn leads to healthier hair, skin and nails. Our bodies naturally produce less collagen as we age so adding a collagen supplement can help your body to make up for those losses. Adding a fish oil supplement to your routine can provide you with the necessary healthy fats and vitamins that are needed to maintain a healthy lifestyle. Fueling your body with healthy omega-3’s is very important and Kardish Fish Oil can provide you with the right amount to supplement your healthy lifestyle. Reach for these amazing supplements to help stay on track with those New Year’s beauty goals. 

By checking in with your goals mid-year, you can help keep your resolutions on track. Let these tips guide you to a healthier and happier self for this year and many more to come.

Wellness Blog

How Curcumin Helped Get Me To The Olympic Podium

By Dr. Rachelle Viinberg, BSc, ND

As an Olympic rower, I was no stranger to chronic injuries. With 18 training sessions a week, some level of pain or discomfort was expected. At best, the developing injury is minor. At worst, it is a career-ender. 

Three months out of the 2012 Olympics, I faced the latter. I herniated a disc during weight training just a few days before the team announcement. In the past, this same injury sidelined me for an entire year.

I needed a solution. Fast.

I first heard about the powerful anti-inflammatory properties of curcumin (derived from the spice turmeric) during my medical training. With the deleterious effects of Non-Steroidal Anti Inflammatory Drugs (NSAIDs) in mind, I was entirely open to giving high-dose curcumin a try. 

What happened next was nothing short of extraordinary. I started out bedridden, unable to even dress or drive my car. After taking three capsules (1.5g) 3-4 times per day, I progressed to being back on the water within three weeks and was fully recovered by five.

Now I don’t want to paint curcumin as magic. I had adjunctive treatment with some of the best chiropractors, physiotherapists, and acupuncturists in the country. Yet even the medical team was shocked at my recovery rate, which was a far cry from my previous one-year recovery time with the same injury. 

Of course, with my positive experience, I told many of my teammates that were suffering from chronic tendonitis due to repetitive strain. The mechanics of rowing caused the injury, and taking time off to heal was frowned upon so close to the Olympics. However, with the help of high-dose curcumin, many of them were able to bring the pain back to a low-grade ache and maintain training on the water.

Curcumin doesn’t just benefit injured athletes. Curcumin is also extremely effective in resolving delayed onset muscle soreness (DOMS). This was useful when I had to perform the next day, whether for team selection or international racing. 

My own experience is not an isolated event. There are literally thousands of studies backing up the positive effects of curcumin. Currently, I use it to treat patients in my clinical practice for all inflammatory disorders, diabetes, and even depression, as it can pass the blood-brain barrier.  

Curcumin helped expedite my healing process, thereby getting me to the Olympics to win a medal. It helped my teammates realize their potential. It helps my patients with a high success rate. Magic? Perhaps not. Sound science? Definitely. Curcumin has the potential to benefit many people, with numerous medical challenges, in all walks of life. 

If you’re interested in trying curcumin to improve your health, Kardish carries several highly bioavailable Curcumin products!

Disclaimer: This is not medical advice. Curcumin may be contraindicated with certain medications and conditions. Please check with your Naturopathic or Medical Doctor before supplementing any product.

Did you find this information helpful and want to receive individualized care? We have exciting news, Dr. Rachelle is available for private Naturopathic visits. Book now at

About Dr. Rachelle Viinberg N.D.

Dr. Rachelle Viinberg has always had a passion for health and wellness. As an Olympic athlete, Dr. Viinberg deeply understands peak performance. However, after her retirement from elite sports, she was left having to re-learn how to take care of her body, manage an autoimmune disease, and nurture her daughter. Many years of naturopathic education have helped Dr. Viinberg take care of her own health, as well as her patients. Her strong passion for teaching allows her to share her knowledge with upcoming Naturopathic Doctors at the Canadian College of Naturopathic Medicine as a clinic supervisor. She uses the same philosophy with her patients as she does with her students – discover where you are and where you want to go. She’ll help figure out your path and assist with the motivation to get you there.

Wellness Blog

5 Healthy Sleeping Habits

Having healthy sleeping habits can positively impact your emotions, productivity and stress levels. It is important to get into a routine of practising healthy habits to improve your well-being. If you’re someone who has trouble falling asleep at night, or looking to improve your sleeping habits, here are some tips you can follow:

Keep a consistent sleep schedule 

Try to go to sleep and wake up at the same time every day. Teenagers on average require 8 to 10 hours of sleep, whereas adults should be getting 6 to 9 hours of sleep. Make sure you set your bedtime early enough to acquire a minimum of seven hours of sleep.


Make your bedroom quiet and relaxing

Keep the room at a comfortable temperature. Make sure to clean up the extra clutter around your room before you head to bed. 


Turn off electronics 30 minutes before. 

The blue light in your cell phone and other electronic devices suppresses your melatonin levels. Your cell phone is also likely to keep you mind psychologically engaged. Try reading a book, listening to music, meditating or some form of art therapy instead.


Exercising regularly and maintain a healthy diet

High carb, high sugar and heavily processed foods can not only change your sleeping patterns at night, but can also have an impact on your mood. Make sure to not have a heavy meal before bed. If you feel hungry, opt for a light snack


Say no to caffeine & alcohol

After consuming your daily cup in the morning, try to avoid another dose of caffeine anytime after mid-afternoon. This includes Tea, soft drinks, and chocolate. Studies have shown, those who drink alcohol substances such as wine before bed, may fall asleep okay, but don’t wake up well-rested.