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Routine

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 To Integrate Exercise Into Your Day While Working From Home

The shift to working from home has disrupted so many people’s regular routines, changing how they do just about everything—including exercise. Whether you used to hit the gym in the mornings, walked at lunch with coworkers, or biked to work, the pandemic has probably thrown a wrench in your workout schedule.

Need to get back to exercising regularly? Here are some tips to help you get back on track.

Try a morning walk (or bike ride)

Without a morning commute to contend with, you likely have some time back in your day. Consider using it for some light exercise, like a walk or bike ride. Movement first thing in the morning will give you a little energy boost and help you start your day off on the right foot. Plus, who doesn’t love catching a gorgeous sunrise? 

Do a virtual workout

Luckily, we live in an age where you don’t have to leave your house to access a great workout—all you need is an internet connection. Take some time to check out the many classes available online and find the one that works for you. Whether you’re looking for yoga, Zumba, HIIT, dance, Pilates, cardio, or spin, if you can dream it, it probably exists on the internet.

Use what you have

Most people don't have a fully stocked gym in their basement with all the equipment they need. Thankfully, it’s not too difficult to convert a variety of household items to exercise equipment. A beach towel, for example, can make a great yoga mat, a wooden box can work for plyometrics, and a folding chair is perfect for tricep dips. Don’t have any dumbbells at home? For lighter weights, try using soup cans. For heavier options, fill empty milk jugs or laundry detergent bottles with sand. And if you need some serious weight, a big bag of flour or a couple cast iron frying pans might do the trick.

Take a stretch break

Working at a desk can cause all kinds of strain and tightness, especially in your shoulders, neck, back and hips. But the great thing about working from home is that you can pause to take stretch breaks without the judgement of any nosey coworkers. Carve out a couple breaks in your day for five to ten minutes of movement. You can look online for ideas or simply use your favourite stretches from the gym. 

Get a buddy

It can be tough to stick to an exercise routine by yourself. To help you stay accountable, enlist a buddy to join you for regular workouts. It could be someone you live with or a nearby friend or neighbor. Of course, just remember to maintain appropriate social distancing if you’re exercising with someone who isn’t from your immediate household.

However you choose to work out, don’t forget to give yourself time to get used to your new workout schedule. Especially in such a stressful time, it’s not easy to switch up your routines. However, staying active is an excellent way to combat anxiety—so it’s worth giving some of these ideas a go.

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. 

Wellness Blog

Five Most Common (And Beneficial) Essential Oils

Essential oils have been used in aromatherapy and healing practices for several years, but with so many to choose from, how do you decide which one is right for you?  Essential oils are “a natural oil typically obtained by distillation and having the characteristic fragrance of the plant or other source from which it is extracted.” With so many uses and different scents the options are endless! 

Lavender  

Lavender can be applied topically or breathed in through aromatherapy. It is a very prominent ingredient in skincare for it’s known ability to kill bacteria and help unclog pores. Lavender is rich in beta-caryophyllene, which gives the oil anti-inflammatory properties. Another amazing use for this essential oil is in aromatherapy to help with anxiety, insomnia, and restlessness. Next time you need help dozing off, reach for some lavender!

Peppermint 

Peppermint essential oil is one the most popular and most commonly used essential oils, and for good reason. Peppermint oil has mood boosting qualities from the invigorating scent of mint, and soothing properties to ease headaches and tension in the body. Peppermint oil is also said to aid with indigestion and stomach pain as it can have a calming effect, and is oftentimes found in various beverages including tea. 

Eucalyptus 

Eucalyptus is harvested from an evergreen tree native to Australia. It is often used in aromatherapy and ayurvedic medicine because of its healing properties. Eucalyptus is also known for being anti-microbial and therefore used in medical practice in place of antibiotics when deemed beneficial. Eucalyptus is oftentimes used to relieve common cold symptoms through inhalants and lozenges, and the oil vapor can be a powerful decongestant. 

Tea Tree 

Tea tree oil is made up of several compounds including terpinen-4-ol, and has been shown to fight bacteria and fungi. Tea tree can be found is several products from natural hand sanitizer, to insect repellent and deodorant. One of the most common uses for tea tree oil includes hair care as it can help fight off lice or a dry scalp. 

Citrus  

Lemon essential oil can be used as an effective surface cleaner and a natural alternative to various chemical based cleaners on the market. Lemon oil can also be found in skincare and is an ingredient used to help brighten skins' tone and texture.  Lemon essential oil is also an effective mood booster if used in a diffuser to help brighten up a room and add a fresh scent. Try lemon oil if you want to bring some sunshine into your space!

 

https://www.healthline.com/health/lavender-oil-for-skin#summary

https://www.medicalnewstoday.com/articles/265922#benefits

https://www.lexico.com/definition/essential_oil

https://www.healthline.com/health/lemon-essential-oil#improve-skin

https://www.medicalnewstoday.com/articles/265214

https://www.medicalnewstoday.com/articles/266580#eucalyptus_health_benefits

https://www.healthline.com/nutrition/tea-tree-oil#1.-Hand-Sanitizer

Wellness Blog

3 Fresh Ways To Keep The Family Moving During The COVID-19 Pandemic

Being active is an important part of getting back to your routine and living a healthy lifestyle, but with the current state of the world, it feels more difficult than ever for a lot of us. Activity is an incredible and natural way to boost your mental and physical health, and incorporating it as a "must" into your weekly routine will help you and your whole family thrive during this difficult time. Try out these 3 fresh ways to get the whole family moving.

1. Schedule at Least One "Long Activity Break" into your Week

With busy schedules and lots of unprecedented changes going on for all, it can sometimes be hard to motivate the whole family to get moving. At least once per week, schedule in a dedicated "Long Activity Break." Fit this chunk of time into your schedule wherever you can, and try out taking a long hike in the forest or taking a family bike ride around the neighbourhood. Carving a lengthy break into your weekly schedule specifically for being active will help keep you all accountable and help remind everyone that it's a "must."

2. Work out While You're Working

Whether you’re working from home, home-schooling your kids, or you're on the front-lines, many of us are missing out on our weekly active routines, and kids are missing out on gym class and recess. A key strategy for staying active is to take some time out of your work or school day to keep your energy flowing. Try out some yoga at lunch time. Do thirty squats on the hour, every hour. Go out for a walk or put on some pump-up jams and have a dance break. The adrenaline and laughs that will naturally flow into your body by taking a break for activity will the fuel that keeps you going throughout the day.

3. Say "no" to Screens Until You've Been Active

These days, many of us are feeling absolutely drained after a full day of working, cleaning, keeping the kids engaged...and it can be easy to fall into the trap of heading straight to the couch to watch TV or picking up our phones once all is said and done. One of the best ways to combat this becoming our everyday routine is by laying down the law and saying "no" to screens until you've had a dedicated hour or half hour of "active" time. Having that active break will keep you going throughout your evenings, and is so important right now for our mental and physical health. The screens can be the reward for those of us who like to indulge--but best to try some activity before we turn to them.

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