Let’s keep it simple. Let’s get back to basics.

We were talking about what we like at the Urban Remedy HQ today. We like: green juice, warming soups, yummy smoothies (no surprises here)… and... well, we’re all a little bit methodical and organised (read geeky) so we also really like lists. When it came to discussing what we don’t like, we were pretty unanimous: we don’t like over-complicating things. And that definitely applies to the world of health.

It’s easy to get caught up in the hype of the latest fad or to feel overwhelmed by the multitude of nutritional choices and suggestions out there. Breathe. It’s okay. You probably know a lot more than you realise. When it comes to living well and being healthy, we like to believe that you know best. You just have to tune into your body and get back to the basics.

To help you do so, we’ve compiled a list of super simple guidelines to living well. We’re guessing you know it all already but that’s kind of the point. Sometimes it’s good to remember that it’s not rocket science, that we already have all the information we need to be healthy and happy.

And because we’re total list junkies, here’s... well, a list of...

10 simple health rules:

1.      Always eat breakkie – king. of. meals.

2.      Drink more water – nope, not 2 litres all at once… sip it, slowly

3.      Know your food – make your own or find out what’s in the stuff you buy!

4.      Read the label – look out for trans-fats, sugar and nasty additives

5.      Keep moving – if you can’t do a workout, get your walk or stretch on

6.      Get enough sleep –  6 hours min… find a routine that works for you

7.      Identify your cravings – better yet, find a healthy way to enjoy them

8.      Reduce your stress levels – ask yourself: will worrying change anything?

9.      Listen to your body – are you hungry, thirsty, in need of some TLC?

10.    Take the time to eat – food is there to enjoy!

You’re the boss. Tune into your awesomeness.

Boost your immunity this Autumn!

It's that time of year when everyone starts to get sick. You can almost feel the cooler Autumn air climb into your chest and sinus cavities, setting up shop for the season. The tickle in your throat, the night-time cough, the runny nose. Your body is sending you signals, waving a white flag in surrender. But, do you actually take heed and listen?

There are a few simple acts of self-love that can really help you in boosting your immunity and staving off the worst of the season's colds. And the best bit, you won't have to reach for that dreaded and unnecessary dose of anti-biotics.

1) Thyme tea:
Thyme helps calm the non-stop coughing, soothing the throat and relieving headaches. Thyme is an expectorant, which means it helps to shift the mucous build up in the chest. Don't reuse the thyme, use a couple of fresh sprigs for each boil.

2) Hot water, lemon + manuka honey tea:
A classic remedy but one that works. The anti-bacterial honey, the alkalising lemon and of course the warming hot water make this the perfect combination to nourish, hydrate and flush out the flu.

3) Steam:
Boil a big pot of water, add in fresh thyme or eucalyptus oil. With a towel over your head and the pot, inhale the steam for a good 15-20 minutes. This will help break down the congestion.

4) Chicken soup:
The famous chicken soup. The natural anti-biotic. You'll want to cook up a big pot with chicken and bones. It's the fat which is anti-microbial and will give your body energy to heal. Add in lots of nourishing veggies: spinach, leek, kale, carrots, pumpkin, red capsicum, barley, parsley, thyme and a touch of chilli.

5) Sleep:
The best armour against colds and flus. Rest. Now isn't the time to push yourself. Rest, rest, rest. And if sleep doesn't come easily spend some quiet time at home, meditate, do some gentle stretches or wind down in a hot bath.

Don't wait until the last moment when it's too late. Take the time to switch into your body and notice the little clues it’s leaving you. With a little t.l.c you can hopefully skip the flu season altogether!

Take care,

Claire

The great coffee debate

To coffee or not to coffee? That is the question. Whether you’re a one-a-day kinda person, an abstainer, or a chain coffee drinker, there’s no doubt you have wondered at some point whether the stuff is good for you or not. And if you drink it, how much of it is actually okay?

Caffeine perks
• Improves alertness and concentration
• Improves mood at a consumption level of 200mg (roughly 2 regular cups)
• Helps combat muscular pain by stimulating the release of B-endorphins and other pain-reducing hormones
• Improves endurance: consumed one hour prior to exercise, caffeine increases performance and can assist in weight loss and/or maintenance
• Helps prevent diabetes through the minerals and antioxidants it contains
• Helps prevent Parkinson’s and Alzheimer’s by keeping dopamine molecules active
• Helps manage asthma if consumed moderately, and may be used to prevent an attack
• Enhances the effect of medication (eg. painkillers) through blood vessel constriction

Caffeine drawbacks
• Blood sugar swings: coffee causes a temporary surge in blood sugar and a spike in insulin production, followed by a crash in blood sugar levels
• Adrenal fatigue: coffee gets your cortisol going and stimulates your adrenals, leaving them flat afterwards. You get that ‘wired but tired’ feeling and crave coffee no2! Vicious cycle.
• Emotional disturbances: coffee can aggravate stress, anxiety, irritability and depression
• Sleep disruption: particularly if you’re an after-lunch coffee drinker
• Gastrointestinal problems: coffee can cause heartburn/reflux and increase the risk of ulcers
• Nutritional deficiencies: it prevents the absorption of certain nutrients, particularly minerals
• Ageing: caffeine dehydrates and promotes the decline of anti-ageing hormones

Our verdict
Like many things, coffee is good for you in moderation. It also doesn’t agree with everyone so each case should be examined individually. If you do choose to drink it, stick to a max of two cups daily, before 2pm, and pick a good quality coffee (not instant), minus the frills – cream, milk or a good quality dairy alternative is fine but skip the sugar, artificial sweetener, syrups, etc.