Need some help with a pain in the neck....

Neck pain can affect us at any time, and in most cases, there is a lot that remedial massage therapy can do to help.

If you are niggled by headaches, feel that you can't turn your head properly, or are struggling with neck ache there are several causes...

The first is our tendency to  hunch our shoulders when busy or stressed shortening the cervical trapezius and levator scapulae muscles. Eventually the muscle will remain shortened and in permanent tension.

The second is a tendency in some people for gritty pockets of lactic acid to gather in the tissues. You may notice some small knobbly lumps in the back of your neck. Stress, dehydration, whiplash and not cooling and stretching down after exercise contribute to how this lactic acid builds up rather than being broken down in the normal way.

If you put these two factors together you will end up with shortened, aggravated and often spasming neck muscles. And one of the often observed consequences is a referred pain which is felt shooting up to the eyes or temples, causing migraine-like headaches.

Deep tissue massage will help break down the lactic acid deposits making for more healthy and flexible muscle. Trigger pointing can be used to target the central point of spasm in an individual muscle and  dissolve it. Often headaches lessen or disappear after trigger pointing. Special gentle stretching techniques can then be used to further lengthen the affected muscles for optimum range of movement.

As I specialise in posture and spinal alignment, I can also advise you on the best way to sit, stand, exercise and walk to  improve the angle of your neck. This helps prevent further problems and can defer the onset or worsening of vertebral degeneration and arthritis.

Muscle Injury Therapy and Remedial Massage Therapy has been used successfully many times to treat whiplash after a cycling, car or horse riding accident, or even after a heavy fall.

I am also able to help detect whether there may be some deeper cause of your neck pain such as a prolapsing disc and I will work alongside your GP or a local chiropractor to help further if this is the case.

Vitamin rich curry, you can make at home...

But here's the catch - you have to make it yourself...

Worry not though, The Eco-Fitness Book easy cook curry is ultra-simple and you may even burn a few calories up during the chopping!

Inspired by my Pakistani and Indian friends as well as Sri Lankan cooking, this veggie curry is delicious and much more authentic than the kind you might buy in a restaurant. The secret is using some good quality 'garam masala' - the powdered spice mix used by all Indian/Pakistani families. The ethnic section of supermarkets sells it, or try visiting an Indian or Halal supermarket.

You can make it in a casserole dish, or in a large pan on the hob.

Makes approx 3 portions. (If you don't use it all, freeze or refrigerate some). Most of the effort goes into chopping, and having the right ingredients in your cupboard. After that, it's effortless...

Into your casserole dish or large saucepan pour a mug and a half of orange lentils and just cover them with boiling water. Add a teaspoon of salt and a squeeze of lemon juice and a table spoon of rapeseed oil (or olive oil but rapeseed is better because it has the right balance of omega oils).

Chop a large onion and 3-4 cloves of garlic and chuck those in too. Peel and chop 2/3 large organic carrots and 2 large organic potatoes. Cut roughly into pieces about as big as a walnut so they cook through. Pop those in the pot. You can then add greens such as spinach (a couple of frozen chunks is great or you can use fresh leaves), brocolli, kale and/or rocket depending on what's your favourite - a large mug full is fine. Stir in a mug of frozen or fresh peas too. You can also add green beans, sweet potato, parsnip or whatever you have in your veg rack.

Then add some chilli and ginger - either finely chop it yourself from fresh, or use half a teaspoon of each from a jar. (You may wish to add a bit more than just half a teaspoon of chilli if you like hot curry). And half a teaspoon of tumeric - considered a medicinal spice for its anti-inflammatory properties.

Then stir in a heaped teaspoon of wonderful garam masala mix. Finally, roughly chop or tear half a bunch of fresh coriander and chuck that in too.

Cover with a little more boiling water so all the veg is just covered.

This will take about an hour to cook. If you are cooking in a saucepan, bring almost to boiling point, then cover and simmer for a further 50 minutes.

If using a casserole dish, just put the lid on and place in the middle of a PRE-HEATED oven for an hour - at 200 degrees C or gas mark 6.

There's no desperate need to eat this curry with anything else as it already contains protein, veg and carbohydrates. But if you want to stretch it out a bit, boil up some brown rice or wholemeal chapattis/flat bread (also available now from nearly all supermarkets).

This is a hotch potch curry influenced by many different cultures but most people enjoy it - it has good depth of flavour. It doesn't always look as pretty as a picture but it is a great basic meal to eat a couple of times a week and you don't need to sweat over a stove to make it. The quantities are variable, and as you practise, you may wish to experiment with more chilli, more garlic or more ginger. You may wish to add 5-6 cardamon pods or more/less coriander. And you may wish to try your own favourite vegetables.

Just experiment - it's what any Indian family would do - there is no right or wrong - just what suits your taste buds.

Super smoothies in two minutes

Juicing everyday is a wonderful high ideal, but if like me you get jaded by scrubbing the juicer components, why not try whizzing together a quick super-food smoothie instead.

Here are two simple recipes to blast you with nutrients each morning and leave you feeling wonderful.

Milky smoothie:
I never use cow's milk as I object to drinking a baby calf's milk after it has been forcibly taken from its mother, and also because cow's milk increases mucus production and makes colds and blocked sinuses hang on for longer.
Instead I am a big fan of oat milk. It is quite creamy and it's tastier that the 'woody' texture of soya milk. So the base for this first smoothie is a large glass of oatmilk. Poor the glassful into a pyrex jug and add a chopped banana, blueberrries, raspberries and strawberries. Finish with a level teaspoon of agave syrup or real maple syrup. Make sure all the fruit is just covered by the oat milk.
Simply blast with a hand blender. For an extra health boost, break open an acidophilis capsule and stir that in well.

Monster smoothie
This one is so thick, creamy and satisfying, it is usually enough for breakfast in itself.
Use a good quality freshly squeezed cloudy apple juice as your base (no 'from-concentrates'). Chop a small banana and a small avocado and pop those in. Add a generous handful of raspberries or strawberries and a half teaspoon of local or manuka honey. Whizz with your hand blender.
To finish, stir in vigorously a teaspoon of spirulina powder or better still a combination powder containing seaweed, spirulina, wheatgrass, alfalfa and barley grass such as Viridian 'Organic Soul Food Greens'.
WARNING - this smoothie looks a bit like sludge and goes a pasty green, but it tastes bursting with goodness and it makes you feel great.

Your body will love you for giving it all these nutrients and not bombarding it on a cold winter's day with hard to digest refined foods, dairy or sugar.

Winter's coming... getting sugar cravings?

One of my lovely Twitter followers has asked for some tips on how to beat sugar cravings when they hit. I think this is particularly important as we approach the festive season, so here are some Eco-Fitness ideas to help understand refined sugar addiction, and enjoy really healthy alternatives instead.

Firstly, it helps if you muse on the fact that refined cane sugar (and corn syrup) are empty calories, with no nutritional value. They play havoc with your insulin production, invoking a surge of insulin into the body. This results in mood change, peaks and troughs of energy and a signal to the body to STORE FAT. Yes, that's right, refined sugar sends a message to the endocrine system to make fat cells! So it's just as bad as eating saturated fat itself.

Secondly, unlike the fruit sugar we get from freshly juiced fruits or fresh fruit, there is absolutely no water linked with the eating of products like pastries, white breads, white sugar, chocolate and cakes, so these are also dehydrating... and of course, lacking in any fibre.

Thirdly, sugars and refined foods encourage an overgrowth of unfriendly gut bacteria, meaning more cravings, bloating and an underperforming digestive system. Those pesky bacteria certainly know how to clamour to be fed!

If you also emotional eat or 'comfort eat' when you feel needy or emotional, resisting sugary comfort foods is going to be tough. You need to understand the patterns you probably developed at a young age. The trick is to get your emotional needs met from other sources than the ice cream tub or chocolate bar. How about phoning a friend, asking for a cuddle, booking a massage, going for a lovely walk with a loved one, or learning more about your emotions with a therapist?

When you cut out refined sugars, and understand your emotional eating, gradually the cravings fade. All this takes research, time and self belief, but in the long run it is worth it. A great book which will put you off refined junk food, sugar and chocolate for life is 'Slim for Life', by Jason Vale if you want to find out more.

So, some alternatives then, because believe me, there are thousands of gorgeous alternatives that will leave you satisfied, bursting with energy, nutritionally rewarded and healthy.

First, try making delicious carrot-based 'bliss balls', basically sweet bundles of healthy grated carrot, nuts, coconut oil, cinnamon. Simple blend in a food processor, 1 cup almonds, 1/4 cup pecans, 1/4 cup walnuts, 6 medjool dates, 1/4 cup raisins, 1 tbs warm coconut oil, 1/4 cup desicated (unsweetened) coconut, 2 large grated carrots, pinch of cinnamon, pinch of nutmeg. Shape into balls and roll in shredded coconut of cinnamon.
These are ideal as tasty little nibbles, desserts or even gifts...

And here's a wonderful idea for a 'pastry base' but it's made with pecans and juicy medjool dates! Preheat the oven to 350F. Spray an 8- or 9-inch tart pan or pie pan with cooking spray. In a bowl or a food processor, pulse 2 cups of pecans and 3 large pitted dates until finely chopped. Add 2 tablespoons of melted butter and process until a dough forms. Press the dough into the prepared pan. Bake for 10 to 15 minutes, until light golden brown. The crust will puff slightly. Let the crust cool completely before filling. You can fill the base with slices of apple glazed with a hit of (real) maple syrup, or some stewed apricots, sweetened with a hint of honey.

For quick snacks for kids and adults alike, try filling a juicy (pitted) medjool date with an organic brazil nut. Very Christmassy and really healthy too!

Or avoid the double whammy of cow's milk and sugar by making a comforting oatmilk shake. Lowering your milk intake during the cold season will reduce mucus production making colds easier to shake off. For an oaty shake, pour oatmilk into a pyrex jug, add a sliced banana, a handful of berries and a teaspoon of maple syrup or good quality local honey. Simply whizz with a hand blender and pour into glasses.

One final fun idea - 'ants on logs': take a finger length piece of celery, fill with (sugar-free, wholefood) peanut butter and pop a few raisins on top.

This winter, think home made vegetable soup: just hand blend any cooked veggies in their stock. Think veggie curries, experimenting with turmeric (an anti inflammatory), tamarind, cardamom and of course loads of garlic. See my previous blog (June 2010) for a really simple recipe, all made up in one pot with no ghee or fat. Enjoy avocado salads with seeds and olive oil/chilli/parsley dressing. Eat stoneground wholemeal breads instead of white bread.

All this will help you kick the sugar cravings and yearn for health-giving, nutritious foods instead.

Two ways to save money on your Autumn heating bills

Foraging logs and kindling in the forestry ( yes I got permission!)

Here are my two Eco-Fitness top tips for saving money this Autumn on heating bills.

1. Go out for a brisk walk or a run every day. You will generate so much heat, that you could save at least an hour a day on electricity/gas/oil/wood/coal this autumn. The heat you generate stays with you for a while after you return home. While the nights are still light, enjoy an evening walk instead of settling in front of the television snacking on comfort foods! You'll get just as big a serotonin hit.

2. Forage and chop your own logs if you have an open fire or log burner. If you don't have a fireplace, why not enjoy a couple of autumn evenings with friends around an outdoor fire in a fire pit or brazier (fire basket). Foraging and chopping are labour intensive exercises which keep you naturally fit and slim, just as nature intended. And fire is really enjoyable at this time of year when we are pining over the disappearance of the summer sun!

Post natal natural fitness (but no 'celebrity-bikini-bodies' necessary)

It's only a relatively recent development that mothers of new babies have relied on pushchairs, prams and strollers to get around. Until the early 1900's new mothers carried their babies in shawls, or in their arms, often long distances. And in many many parts of the world they still do! Yet ask many Western mums these days if they can carry their children and they look in horror, claiming bad backs, or that baby is just too heavy.

Perhaps our perception needs to change for the sake of our post-natal strength and fitness. Carrying babies and infants (and even toddlers) helps improve back strength, abdominal strength and improves fitness levels after the more sedentary final months of pregnancy are over. Baby carrying is also wonderful for baby, contributing to a sense of calmness, attachment, trust, involvement and safety for the baby which is known to be good for his/her body chemistry and mental state. It can also improve conditions like colic and vomiting after feeding. Unless you have a back problem, you should be able to carry your offspring, as nature intended. (Any doubts, get the advice of your GP and a chiropractor.)

Carrying baby means you can take regular walks in rain or shine. I used to dress my daughter up snugly in warm leggings, a jacket and hat, pop her in her sling, and nip out for a walk, even if it was raining. I just carried a large umbrella to cover us both. I did actually have a back problem post-natally as I was hit by a car while 6 months pregnant giving me back pain and whiplash. I still found however, that carrying my daughter helped increase my abdominal strength as I combined it with light abdominal muscle tensing and pelvic floor exercises.

Another way mothers can regain their fitness after baby is born is to join a 'Buggy-Fit' class. If there isn't one in your area, ask a local fitness trainer if she will run a regular session for a small group of mums. Many trainers will be happy to help with a bespoke session including: outdoor walking in the fresh air, light jogging, yoga, pilates, stretches and circuits. The babies enjoy looking and gurgling at each other whilst snacking on healthy snacks like rice cakes or bananas. You could also try asking a local yoga teacher if she will run a yoga class at your home, with other mums. You can share the cost of the session, while the infants crawl, play and snack. It really doesn't matter if you need to pause to attend to your child, or have her crawl over you - just give it a go and go with the flow. Chose a yoga teacher who is understanding about children and who has post-natal experience. It's great fun!

Other Eco-Fitness tips for regaining your fitness and weight after childbirth: Don't rush it! Bond with your baby for the first few months and give yourself time to settle and recover before rushing into worrying about your image! Forget living up to impossible standards set by celebrities who probably have unlimited childcare and personal trainers. All that's important is that you are happy and comfortable in yourself and taking care of yourself.

You can build muscle strength and lose pregnancy weight also by: hoovering, gardening, preparing fresh foods, dancing, housework, stretches in the home while baby naps. Most activities can also be carried out while you carry your baby in a sling, as long as you are safety conscious and sensible. Remember though that rest is important too for mothers, so sometimes you might need to nap while baby naps. Rest is as important to health and fitness as good food and exercise, so think about keeping a good balance.

If you can afford it for a few months, a post-natal doula, or child minder (or trusted relative/neighbour) can be invaluable to help you with this balancing act, by looking after baby for short periods of time. Even if it's just for an hour, get outdoors, get some natural light and some light exercise and your mood will improve due to the increased endorphins released in the body.

Flowers (etc) that make you happy

Love this time of year, the blackberries are just becoming ripe, the waterlillies are at their peak on the fishing lake, the baby birds have fledged and there are lots of 'happy' flowers with bright colours.

It's the little things you see when out walking that help elevate your mood. Coupled with the surge of endorphins we get from natural light and physical exertion, walking is a very simple and free-of-charge to spend a happy few hours. And keep fit at the same time.