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Wellness Blog

Daily Detox Tips

I believe strongly in an annual or bi-annual whole body detoxification program to maintain optimal health and prevent disease. That being said, there are a few simple things you can do daily all year round to support your liver and keep your liver colon healthy.

1) Elevate your lemon water: Squeeze 1/4 lemon into 250 ml warm water, add a pinch of cayenne pepper and 1/4 tsp maple syrup. Drink 15 minutes before breakfast to jump-start your metabolism, support the liver detoxification pathways and decrease inflammation.

2) Add flaxseed: Add 2 tbsp of ground flaxseed to your morning breakfast. Ground flax seeds act as a bulking agent and assist in removing toxins through your bowel movements.

3) Consider your gut health: Probiotics are essential in maintaining healthy gut flora and are required for effective elimination, immune health, and detoxification. Include 5 tbsp of kefir (a fermented milk source) in your daily diet. Kefir yields a highly high probiotic, up to 5 billion per tbsp.

4) Start your day right: Start each day with a nutrient-rich smoothie with frozen blueberries, banana, kale or spinach, almond milk, rice, or hemp-based protein powders. A smoothie s an excellent way for you to get powerful antioxidants and fiber and assist in balancing your blood sugar levels.

5)Change your shower technique: Finally, practice contrast showering. This involves cycling through hot and cold temperature changes during your shower, always ending with a cold. This will stimulate metabolism and promote healthy circulation and lymphatic drainage.

To learn more about daily detoxification practices or discuss a more extensive and advanced program, contact us at

Wellness Blog

Tips To Reduce Your Blood Pressure

Wellness Blog

Keeping Up With Kardish: Get To Know Nora!

 Nora Munro

Registered Holistic Nutritionist

Meet Nora, our Westgate manager! She was born and raised in Ottawa and has always been much of a natural! “I grew up eating healthy. I always ate seasonal foods, fresh foods and I love gardening!” Built on an internal interest, she took some courses on Alive academy which officially led her into the health food industry.

After working in several health food retail stores, she planted her feet in management. She definitely is a people person! She loves working with her colleagues! 

So being in a health food store and working with people is like icing on a cake! Kardish, being a local and family-run business, drew Nora into joining our family. 

Nora shared one of her life-changing moments with us. “I went on a hike with a friend and we ended up getting lost in the woods for about 12 hours! This was a big learning experience for me. I realized I could do anything!” Since then, Nora learnt to be brave, courageous and ambitious when taking upon new challenges. 

On her health journey Nora learnt some great tips and tricks for staying healthy. 

  1. Vitamin D is very important! “ I recommend the Liquid Vitamin D by Health First!”
  2. “Food and nutrition will come if you eat a balanced diet. “We all eat birthday cake and enjoy other foods, but it’s important that we stay hydrated and keep active. Take a garden walk! Walk around the gardens in your neighbourhood!”
  3. Collagen, Vitamin C and protein are a great combination for aging well. “If we can keep our muscle mass, we age well”
  4. Lorna Vanderhaege’s Super Rich Skin Therapy Celadrin Cream will help with inflammation and to keep your skin moisturized and looking healthy!


In her late 40’s, Nora was diagnosed with Type 2 diabetes, leading her to reading more about nutrition and supplements for diabetic people. After educating herself on the topic, it is now one of her favorite conversations with customers. Have any questions about blood sugar, bone health or diabetes? Nora would be delighted to share with you her personal favorite supplements! 


Nora also plays the role of an educator outside of work. She lives in a neighborhood with a lot of children and has taken an extra effort to be environmentally friendly. She frequently chats with the children about gardening, and the importance of eating healthy. Nora is passionate about teaching the younger generation and making them understand where food comes from. “Eat local and seasonal food! A healthy balance is very important!” She says. Speaking of healthy food, try Nora's favorite 2 recipes. Find her delicious Beet Salad recipe, along with her family favorite guacamole below!


Each recipe can be made vegetarian/vegan with substitutes for the dairy.

4-5 beets cooked and peeled any time red, golden etc I have used golden

Goat cheese about 1/2 of a small package or to your taste

Splash of balsamic vinegar

  • Chop up beets into cubes
  • Crumble goat cheese 
  • Splash balsamic vinegar to taste

Serves 2-4 



Nora’s Creamy Guacamole  

2-3 large ripe avocados 

1-2 tbsp sour cream 

1/2 large lemon squeezed or 1 small

1/4 tsp paprika 

Then paprika to sprinkle on top 

  • Mash avocados to your liking chunky or smooth 
  • Add 1 tbsp sour cream stir to make creamy. If not creamy enough add a bit more
  • Squeeze in lemon juice stir
  • Add paprika stir
  • Sprinkle paprika on top

Let sit 5 minutes

  • Add more lemon or paprika to taste
  • Chill for at least one hour

would serve approx 2-3 servings 

Wellness Blog

How To Upcycle Food Waste In Your Kitchen

If you’re looking to adopt more planet-friendly practices in your home, the next area to tackle might just be your refrigerator. 

Food waste is a tremendous and growing problem in Canada and around the world. Each year, 396 kilograms of food are thrown away per person in Canada, and that number is only growing.

Fortunately, there are plenty of ways to reduce your food waste by upcycling it in your kitchen. 

Make your own soup stock

Throughout history, soup has been a tried-and-true method for making use of food scraps. If making your own soup stock sounds intimidating, you might be surprised to learn that making stock is quite simple.

The next time you make a turkey, chicken, ham, or roast, save the bones. To make stock, toss the bones in a pot, along with a few of your favourite veggies and herbs. Alternatively, you can use vegetable scraps such as broccoli stems, onion skins and ends, celery leaves, and carrot ends. 

Cover your scraps and bones in water, and simmer the mixture on low, uncovered, for 6 to 8 hours. When your stock is ready, strain it through a thin mesh strainer and store or use it as desired.

Bake your brown bananas

It’s tempting to get rid of bananas when they start developing spots, but they’re still useful after they go brown! Brown bananas are filled with delicious natural sugars, making them a perfect sweetener for your favourite baked goods. So instead of throwing them away, freeze your overripe friends and save them to use in muffins, loaves, and pancakes.

Whip up some simple citrus syrups

Don’t throw out those citrus peels! Grapefruit, orange, lemon, and lime peels are packed with zesty flavour, making them perfect for creating delicious, simple syrups. 

To make your own syrup, bring 1 part sugar, 1 part water to a boil, then simmer the mixture until the sugar is dissolved. Next, pour it over your discarded peels in a jar and shake to combine. Leave the syrup overnight to infuse with citrusy flavour, then remove the peels the next day. The leftover syrup is ready to add a delicious burst of citrus to your favourite cocktails.

Cube and freeze your herbs

Fresh herbs add lovely flavour and aromatics to every recipe, but they often come in huge bunches and go bad quickly. To keep your herbs from going to waste—and to enjoy them for weeks to come—create your own frozen “herb cubes.”

Before they go bad, chop up your herbs and mix them with vegetable oil. Then, pour your oil mixture into ice cube trays and pop them in the freezer. The next time you need fresh herbs, simply defrost a few cubes and drop them into your recipe.

Re-purpose your bread crusts

If you hate wasting the crusts and ends of bread, there is a simple remedy—dry out your leftover bread instead.

When your bread is getting stale, or you have only the ends left, break it into pieces and leave them out on a plate to dry for a day or so. Once dry, store your breadcrumbs in an airtight container and use them at your leisure. The crumbs can be turned into croutons in salads, used as breading for chicken, fish and vegetables, and much more.