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Wellness Tips

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.

Wellness Blog

How To Have A Natural At-Home Spa Day To Promote Relaxation And Self-Care

With winter upon us, there is no better time to amp up your self care game! The pandemic might make a day at the spa out of the question, but there is no reason why you can’t create your own luxurious spa experience at home.

And the best part? It’s totally possible to execute your spa day naturally, without chemicals or high-end products. DIY home spa treatments not only save you money, but they can help you avoid some of the harmful chemicals found in store-bought formulas.

To get your spa day started, first, set the scene. Fill your bathroom with scented candles, then add fresh flowers or potted plants to give your home spa an opulent atmosphere. If you have an essential oil diffuser, fill it with your most soothing scents. 

And don’t forget refreshments! To capture that luxurious day spa feeling, make your own infused water with fresh fruits and vegetables—our favourites are cucumber, lemon, grapefruit, and melon. Remember to save yourself a couple cucumber slices for your eyes. Believe it or not, they really do hydrate and reduce puffiness.

Now you’re ready for your treatments. You might be surprised by how easy it is to create a fancy spa treatment with everyday ingredients from your pantry.


At this time of year, hair can get dry and brittle, especially at the ends. A hair mask is the perfect antidote. To make your own hair mask at home, simply mix 2-3 beaten eggs with a few drops of lemon juice. Then, coat your hair from roots to tips, wrap it in a towel, and wait at least 20 minutes. Rinse with cool water, then wash normally with shampoo and conditioner.


There’s absolutely no need to spend tons of money on fancy sheet masks from cosmetics stores when the best face mask can be found right in your fridge! For an easy DIY mask, coat your face in a thick layer of plain yogurt—yes, you read that right. Yogurt is full of probiotics, which can help to reduce acne and redness in your skin. For other added benefits, consider adding honey and turmeric to help oily skin, or aloe vera to soothe irritation.


Give your hands some love with an all-natural lemon sugar scrub. To make your own exfoliating hand scrub, mix one part vegetable oil with two parts granulated sugar. Then, add a little lemon juice and zest for a fresh, spa-like aroma. The rough sugar mixture will gently remove dead skin, smoothing and softening your hands. When you use the scrub, pay extra attention to your knuckles and nail beds to maximize the benefits of your treatment.


Nothing feels extravagant quite like a long foot bath. Instead of stopping at regular soap and water, try mixing up a moisturizing foot soak formula to fight winter dryness. Simply pour hot water into a small tub and add one cup of coconut milk and a scoop of honey. The special properties of the coconut and honey will leave your feet feeling soft and supple after a good soak!

Learn more about healthy lifestyles:

What’s Hiding In Your Makeup?

Expert Tips For A Better Night’s Sleep

Wellness Blog

Father's Day Gift Ideas

A father is our first superhero, a forever best friend, a continual shoulder to lean on. Finding the perfect gift to let dad know how much you love and appreciate him can be difficult. For the father who is hard to buy for, why not give the gift of wellness with these best-selling products and supplements to help support his health and wellness goals.

Give dad the gift of a healthy lifestyle with some amazing products, including men’s supplements and performance protein powder for the perfect addition to his workout routine.

Kardish Better Vegan Protein 

This protein powder is a highly efficient plant-sourced protein that provides supplements for daily nutrition. It is gluten-free, non-gmo, and vegan to support any and all health and wellness lifestyles. The perfect choice for the active father in your life!

Precision All Natural Whey Isolate Vanilla Delight 

An all-natural option that features a gently processed, low temperature filtered whey protein. With a delicious and creamy vanilla flavour that is sure to satisfy dad’s sweet-tooth. The perfect option for the father with a healthy and active lifestyle. 

Health First Testo Supreme 

Support dad’s health with supplements to promote healthy testosterone production. This supplement also increases resistance to stress and anxiety in individuals with a history of chronic stress, improving overall quality of life. Give the gift of a more stress-free well being with this great supplement!

Wellness Blog

DIY Lavender Pillow Spray

Having Trouble Sleeping? Try this Lavender Pillow Spray Recipe! 

Not getting enough sleep can be detrimental to our overall health. It is a difficult habit to break, but with a little help from a sleep aid, you may just be drifting off to dreamland sooner than you think. 

Essential oils are popular for their various health properties, from headache reduction to stress and pain relief. One of the most popular essential oils is lavender, as it is known as a natural stress reliever and can be used to aid in sleep. With its calming scent, lavender can be a great addition to your nighttime routine to help ease you into a relaxing state of mind. One popular use for lavender is for a pillow spray which can be made easier with a few household items. This spray can be used at nighttime, misted directly above your pillow a few minutes before bedtime to help ease you into an improved night’s sleep. 

Kardish Lavender essential oil is a gentle yet powerful way to reach a relaxing state of mind. Lavender is known for filling the room with its calming, soothing, and balancing aura. Kardish essential oils are always paraben-free, non-GMO, and made without synthetic fragrances. Kardish Lavender oil is the perfect choice for your nighttime routine to help you relax and unwind after a busy day. Give this pillow spray recipe a try! 


  • 2 cup distilled water
  • 2 tablespoons vodka or rubbing alcohol
  • 15-20 drops lavender essential oil

It is important to follow the less is more rule when using this pillow spray as you do not want to sleep with a damp pillowcase. Try a few spritzes above your pillow 10 minutes before bed, and cozy up for a good night’s sleep!