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Wellness Blog

Keeping Up With Kardish: Get To Know Victoria

24-year-old Victoria Laforty Cirne has been assistant manager at Kardish’s barrhaven location for just over three months. 

The Brockville native moved to Ottawa three years ago. She has family here, and began working at Kardish in February. Right before joining the Kardish team, Victoria decided to give vegetarianism a try. 

Initially, she made the switch for environmental reasons, but says that she has also seen a big improvement in both hers, and her partners health (he too went vegetarian). 

Victoria says working at Kardish has been equally lovely as it has been educational. She now understands a lot better what supplements to incorporate into her diet to compensate for cutting out meat. 

And, she says she feels deeply valued at work, always learning new things—even from her customers. 

And then there’s the products. Her favourite additions to her daily routine are the J?SÖN sulfate-free tea tree and aloe vera shampoo and conditioner. She says both her scalp and hair have greatly benefited from the switch to the all natural hair care line. 

Victoria says she stays healthy by going for walks, and  biking! As for her meals. She loves (and recommends) soup!

Her go-to basics for almost all her soups are:

  • Garlic, ginger, and onions (staples that empower the immune system)
  • Spices such as curry (to give it lots of flavor)
  • Tumeria (a natural anti-inflammatory)
  • Veggies of all kinds - the latest soup: peas, spinach and carrots

Victoria says that she’s got a busy social life, but since facing the pandemic, she did her part to stay home, instead opting to take up art again. Her latest projects are painting kitchen counter mason jars! 

A jar that Victoria decorated. She’s been taking up art since COVID-19 took hold of everyone’s activities.

Wellness Blog

How To Reduce Your Stress While Working From Home

In a time of so much upheaval, adjusting to working from home is anything but easy. It’s always challenging to juggle personal and professional responsibilities while also caring for your own well-being—and with the future so uncertain, it has become more difficult than ever. 

We want to help. Here are a few of our top tips to keep your stress levels low and your spirits high right now.

Set up a calming work environment

Take some time to create the optimal setup for your new space. Just as you would at the office, decorate your desk with things you love—whether it’s photos of your family, art, candles, books, posters, or sports memorabilia. Next, give your back a break by arranging your computer monitor, chair height and keyboard in the most ergonomic way possible (the internet can provide some guidance here). If you can, try to find a spot with natural sunlight and add some plants to purify your air and perk up the space.

Keep a regular schedule

With no commute or evening activities, it’s tempting to abandon your normal daily schedule. Resist that urge. Sticking to a timetable is a great way to manage stress. By breaking your day down into smaller, bite-sized pieces that each have a purpose, it both fills your time and provides a clear focus. Scheduling also helps you create a clear division between personal and professional responsibilities—a distinction that is crucial when working from home.

Take a break to meditate

Consider downloading a mediation app to use during a break in your workday. Meditation isn’t for everyone, but now could be a great time to see if it helps you reduce some day-to-day anxiety. You can even add in some aromatherapy to your practice! To fight stress, we recommend using frankincense, lavender, bergamot or ylang ylang. 

Eat healthy, balanced meals

To help your body combat stress, it’s important to feed it the fuel it needs. Make sure you’re at your best by eating plenty of fresh, unprocessed foods, fruits and vegetables, and whole grains. And keep it simple. With all this time at home—and influencers on social media who make it look so easy—you may feel the pressure to bake your own bread, start an extreme diet, or spend hours making elaborate dishes. But there’s no need to add that additional strain to your life. Simply do your best to maintain a balanced diet and keep your body fueled up. 

Keep in touch 

Isolation compounds stress. That’s why it’s more vital than ever to stay in touch with friends and loved ones with regular phone calls and socially distant visits. Additionally, try to maintain some non-work contact with your coworkers throughout your day. You would be surprised by how much a little office small talk over Zoom can help with your mental well-being.

However you choose to manage this new reality, don’t forget to be kind to yourself. In such a challenging time, that’s all we can do.

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

How To Fight Seasonal Depression Naturally

It’s that time of year again. As the days get shorter and darker, many of us are starting to feel the effects of the winter blues. And with the pandemic keeping everyone at home more than usual, this year feels particularly daunting.

Some people have an official diagnosis of Seasonal Affective Disorder (SAD), a mood disorder triggering symptoms of depression, but so many others simply know they have a tendency to feel a little down during the chilly months. The darkness and isolation during the winter—especially in northern countries such as Canada—can cause fatigue, feelings of hopelessness, and difficulty concentrating, among other symptoms.

If you are affected by the winter blues, these tips can help you combat the issue naturally.

Take vitamin D

Seasonal depression can sometimes be a symptom of low levels of vitamin D in your blood since vitamin D comes from sunlight. To stay on top of it, consider adding a daily vitamin D supplement to your family’s routine.

Get outside

On a cold winter day, the last thing you likely want to do is strap on your boots and head outdoors—especially if you’re feeling seasonal malaise. However, spending time outdoors is a proven mood booster. Sunlight provides your body with an extra hit of vitamin D, and it also helps reset your internal sleep/wake cycle, which can help you get a better night’s sleep. 

Try light therapy

Research shows that light therapy—aka phototherapy—is an effective natural treatment for Seasonal Affective Disorder. Consider investing in a light therapy box, which emits fluorescent light that imitates the effect of sunlight on your body. Sitting in front of a light box for 30 minutes a day is proven to help the majority of adults who experience some form of seasonal blues.

Exercise regularly

Staying active is always tough in the winter, but it’s particularly tricky this year, with so many gyms closed due to the pandemic. However, exercise can make a significant impact on mental health, and it’s vital that you integrate it into your routine to combat seasonal depression. As the weather starts to cool down, make a plan to integrate 30 minutes of activity into your day 2-3 times a week. And remember, there are plenty of fun activities to enjoy during the winter! Consider dusting off those cross-country skis in the garage, checking out a local outdoor skating rink, or even building a good old-fashioned snowman.

Don’t forget to socialize

We know that it’s also going to be a tough season for socializing. However, experts say that interacting with others is one of the best remedies for seasonal depression because it forces you to expand your attention and thoughts beyond yourself. As the temperature drops, schedule meetups with family and friends to spend time together regularly in a socially distanced way. Events could include virtual chats, winter walks, or other safe outdoor activities. And remember, your family and friends could be suffering from the winter blues too—so show them some love!

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

Healthy At Home Contest

This winter we’re all facing the challenge of finding ways to be healthy at home. We want to share our journeys to better health with our community to help support and motivate each other.


What are the best ways you’ve found to be healthy at home? We want to know! Share them with us by posting your image to Instagram, tagging us and using the hashtag #HealthyAtHome. Or share them on Facebook by commenting on this post with your photo!


Whether you’re trying a new exercise routine, making more meals with organic meats and vegetables or finding ways to incorporate more vitamins and minerals into your diet, share them with the community!

Healthy At Home Kardish Wellness Kit Prize


After February 8, 2021 a random winner from valid applicants will be selected to receive a Kardish Wellness Kit that includes the following Kardish products:

  • Apple Cider Vinegar
  • Organic Coconut Oil
  • Vitamin D3 1000IU 15ml Drops
  • Vitamin C Crystals
  • Hand Sanitizing Gel 100ml
  • Oil of Oregano


To participate in the contest you have to post a public image to Instagram with the hashtag #HealthyAtHome and tag @KardishFoods before February 8, 2021. Or you can post a public image to this Facebook post and describe how you stay healthy at home. You will also have to be following Kardish on Instagram or Facebook. Only one valid entry per account will be considered for the selection of the winner. Quality of the image has no impact on submission validity.