our wellness blog

Watermelon Mint Salad Recipe

I love cooking with watermelon in the summer. Watermelon is excellent for summer because it's a very refreshing food due to its water content (~92% water). It's also highly nutritious. It's a very good source of vitamin C and contains B vitamins, potassium, copper and magnesium.  Watermelon can be a delicious ingredient in gazpacho, salsa, or a smoothie. But there’s nothing quite so refreshing as a simple watermelon and mint salad with some lime, cayenne and sea salt. 

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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.

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Try Our Favourite Keto and Vegan Summer Smoothies

It’s smoothie season! With summer in full swing, what better time to enjoy a refreshing blended drink? Creating the perfect smoothie is both an art and a science. It must be tasty—of course—but a great smoothie should also be nutritious.

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DIY facemask for acne

Summer activities are great, but summer acne? Not so much. If this season causes your skin to stress out, a soothing mask might be in order. However, instead of turning to a premade formula from a cosmetics store, why not make your own mask? Using natural ingredients, it’s simple to soothe, moisturize, and refresh your face throughout the summer.

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At Kardish, we are committed to helping you live a better and healthier life by providing you with natural health products and solutions. Part of that means teaming with trusted Wellness Ambassadors in our community!

Kardish Ambassadors are experts in their field and love sharing information, tips and providing answers to your top health-related questions. They often work one-on-one with clients, craft delicious recipes, appear on television and even author books!

You can meet our experts at Kardish workshops, cooking demos and hear more from them in guest posts on our wellness blog.

We believe that by bringing these experts together to educate and inspire, we can spark positive, healthy change throughout Ottawa and even the world.

Kristy Lewis

Holistic Nutritionist, Naturopathic Doctor and Podcast Host

Dr. Kristy Lewis is a Holistic Nutritionist, Naturopathic Doctor and host of the "In Between Visits" podcast. Her passion for health and commitment to care is apparent with everyone she treats.

Dr. Kristy has spent most of her life learning, experiencing and sharing health knowledge. She has been treating patients throughout Ottawa for the past 15 years and is rated the #1 Naturopathic Doctor in the city. Kristy is a well respected and sought out health care provider in our community. Dr. Lewis’s individualized and compassion-based philosophy can be summarized in her mission:

“I want to understand your current health challenges, the obstacles that are getting in your way and the direction that you want to take yourself. I will listen and learn about your unique and authentic life and I will make the connection between your current state of health and your heart’s desire. From this knowledge, I will map out your best health plan. I truly want to see you live your best self”

Amy Longard

Registered Holistic Nutritionist (R.H.N.) and Plant-based Chef

Amy has been successful in helping her clients reach their goals and overcome health challenges through nutritional consultations, coaching, cooking and health education. Whether it's weight loss, improved digestion, or simply adapting better eating habits, she's passionate about supporting her clients as they work towards healthier, more balanced lives.

In September 2012 she moved from Ottawa to New York City to attend culinary school. She graduated from the Chef's Training program at the Natural Gourmet Institute, which is one of the world's leading health supportive culinary schools. She then enrolled in the Holistic Nutrition program at the Canadian School of Natural Nutrition (CSNN). After graduating, she launched her company Amy Longard Nutrition where she offers 1-on-1 nutrition coaching, cooking lessons, and workshops. She’s also a public speaker and regularly works as a private chef for yoga retreats in Ottawa and abroad.

In her spare time, she loves entertaining and hosting dinner parties, practicing yoga, walking her dog, tinkering with recipes to make them healthier, traveling, and spending as much time outdoors as possible.

Carolyn Carson

Creator - Your Fit Life

Carolyn Carson is the creator of Your Fit Life. With over 20 years in the fitness industry she has always believed in the simplicity of clean living and moving your body.

Carolyn has improved the fitness and wellness of countless people through her dynamic programming, personal attention to her clients and by walking the walk. She won’t ask anyone to do something she isn’t willing to do herself.

Certified as a CanFit Pro Personal Trainer, Group Fitness Instructor and Nutrition and Wellness Coach and is a CrossFit Level 1 coach.  

Rudie Jimenez

Host of Pursuit of Yoginess Podcast

Rudie is a 200HR RYT, health and wellness advocate based in Ottawa, Ontario. She believes that our “health” is affected by many things: from what we eat and how we move, to the way we think and who we choose to spend time with. She is constantly learning and adopting new strategies to live her best life and she is dedicated to sharing her knowledge and experiences with others, to help them do the same. Born of a love for sharing and collaboration, her podcast “The Pursuit Of Yoginess” is chalked full of great information and features leaders from all facets of the wellness industry. She is fascinated with the entrepreneur lifestyle, and speaks passionately about working hard to manifest your best life. When she is not conducting interviews or hosting workshops and events, she can be found breaking a sweat at one of her favourite movement facilities, cooking vegetarian-inspired meals, or watching her partner and his band perform music

Jennifer Keller

Naturopathic Doctor

Dr. Jenn is a Naturopathic Doctor in Ottawa with a focus on balance: balanced hormones,energy, mood, and immune system. Her practise revolves around deep listening and an acknowledgement of who you are at your core to discover what message your body is trying to convey. Together we’ll develop a unique plan tailored to your story to help you start a new journey of healing, resulting in a lifetime of vitality and optimal health.

She is most passionate about her family, healthy foundations, growing nutritious food, and inspiring health revelations. She serves people who are yearning for a sense of balance in body, mind, and spirit in this all too hectic demanding world. She is honoured to guide you in recognizing the habits (be it food or self-talk) that are holding you back from feeling amazing.

Learn more her and her practice at drjennkeller.com

Klava Zykova

Natural Makeup Artist and Educator

Klava Zykova is an award-winning and published makeup artist, and one of the most sought-after bridal beauty experts in Ottawa, leading her own team of talented makeup artists. She is known for her expertise in creating beautiful skin and soft radiant looks, previously representing Burberry, Giorgio Armani and Mac over her 12-year career.

As an educator, Klava contributes guest editorials to beauty publications and leads seminars on makeup techniques and organic beauty. She is passionate about helping women transform their makeup routine into an easy and fun experience through her one-on-one makeup lessons. Her goal is to make every client feel effortlessly beautiful and radiant from the inside out.

“My favourite kind of makeup is effortless makeup: the kind that looks radiant and highlights women’s natural beauty, making them look awake, bright and fresh.


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Lorna Vanderhaeghe Live in Ottawa

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