Wellness Journal
Welcome to the Vale of Health Wellness Journal! We’re a team of Traditional Chinese Medicine (TCM) Acupuncturists, Reiki Healers and Naturopathic Nutritionists, dedicated to helping you feel better and reach your health and wellness goals. If you’ve found your way here, we’re excited to support you in making small, meaningful changes to your diet and lifestyle that can have a big impact on your overall health.
In our journal, you’ll find expert insights on holistic living, including fertility and emotional wellness. Expect tips on navigating seasonal changes, nourishing recipes, how to tackle difficult hormonal conditions, analyses of new research, and lifestyle advice rooted in ancient practices. These are the tools that have helped us and our clients, and we hope they do the same for you.
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With love,
Cassie & Ghila
Search our Wellness Journal:
Inflammation: The Silent Culprit Behind Chronic Health Issues
Discover how chronic inflammation affects conditions like PCOS, IBS, and autoimmune diseases. Learn natural remedies, anti-inflammatory foods, and lifestyle tips to restore balance and vitality. Explore how personalised nutrition and acupuncture can support your health.
Detox Your Daily Life: A Guide to Reducing Hormone-Disrupting Chemicals for Better Health & Fertility
Discover practical steps to reduce exposure to hormone-disrupting chemicals (EDCs) that impact fertility, hormone balance, and inflammation. Ideal for anyone trying to conceive, managing hormonal conditions like PCOS or endometriosis, or reducing health risks from toxins in food, home products, and skincare. Learn easy swaps to lower your toxic load and support long-term wellness.
The Complete Guide to Cooking Oils: What to Use and What to Avoid
Discover the best oils for hormone balance, inflammation reduction, and fertility. Extra virgin olive oil, rich in oleic acid and antioxidants, supports heart health. Flaxseed oil boosts omega-3 intake. Avoid palm and sunflower oils; heating them creates toxins that harm health. Choose oils wisely for better well-being.
The Endless Magic of Flax Seeds
Flax seeds are a powerhouse for heart health, hormone balance, and cancer prevention. Known to lower blood pressure, cholesterol, and inflammation, they’re rich in omega-3s and lignans that support PMS relief, breast cancer prevention, and tumour reduction. Ideal for seed cycling, flax seeds boost oestrogen levels naturally. Learn how to incorporate freshly ground flax seeds into your diet for optimal health benefits.
Improving Sleep Naturally: Tips from a Naturopathic Nutritionist
Struggling with sleep? Discover natural tips from a naturopathic nutritionist to enhance your sleep quality. Learn how melatonin, cortisol, and circadian rhythm impact rest, and find sleep-supporting foods, mindful supplements, and sleep hygiene practices. Improve your sleep with morning sunlight, balanced meals, herbal teas, and a calming bedtime routine.
5 Meals I’d eat on repeat for Breast Cancer, Endometriosis, Hormonal Acne…
Discover 5 nutrient-packed meals designed to support hormonal health for conditions like breast cancer, endometriosis, and fibroids. These meals focus on phytoestrogens, anti-inflammatory ingredients, and gut health to help detoxify excess oestrogen and support overall wellness.
How to optimise your sleep
Improve your sleep by starting your day with natural light, especially before checking your phone. Discover how the relationship between cortisol and melatonin can regulate your sleep-wake cycle and enhance your energy levels throughout the day. Learn simple, effective tips for better sleep hygiene that can benefit your emotional wellness, hormone health, fertility, and overall well-being.
How to do Ovulation Tracking
Learn how to accurately track ovulation and your fertile window for conception. Explore methods like BBT charting, cervical mucus monitoring, ovulation test strips, and more. This guide offers essential tips and insights for women trying to conceive, including advice for tracking your cycle effectively and understanding your body’s natural fertility signs.
Generally feeling exhausted and don’t know why? Magnesium to the Rescue
Chronic fatigue, stress, or poor sleep? You could be magnesium deficient. Essential for energy production, hormone balance, and relaxation, magnesium is nature's calming mineral. Learn how it supports PCOS, sleep quality, menstrual cramps, and more. Explore dietary sources, supplements, and soothing Epsom salt baths to restore balance. Boost your energy and wellness naturally!
Miso + Wakame for Sex Hormone Excretion
Learn how miso and wakame support hormone detoxification by promoting sex hormone excretion. Discover the role of these foods in reducing oestrogen dominance symptoms like jawline acne, improving liver function, and aiding with constipation. Perfect for women’s health, PCOS, fertility, endometriosis, and hormonal acne management. Find out more about incorporating these natural hormone health boosters into your diet.
Seaweed: A Superfood
Explore the powerful benefits of seaweed as a superfood, packed with essential minerals, vitamins, and antioxidants. Learn how seaweed supports weight management, thyroid health, detoxification, and can relieve digestive issues, hormonal imbalances, and even cancer-related concerns.
Hempseeds, so tiny, yet so full of benefits
Discover the benefits of hemp seeds—a nutrient-dense superfood rich in essential fats, fibre, and plant-based protein. Support heart health, hormonal balance, digestion, and skin wellness. Learn how to incorporate these tiny powerhouses into your diet.
Oestrogen Dominance: Explained
Oestrogen dominance can lead to various health issues, including cancer risk, fibroids, endometriosis, and hormonal acne. Learn how to support healthy oestrogen metabolism with diet, fibre, and avoiding endocrine disruptors. Discover foods like cruciferous vegetables, phytoestrogens, and nettle tea to balance oestrogen naturally.
Turmeric…& Black Pepper
Turmeric, packed with curcumin, is a powerful anti-inflammatory that supports joint health, skin brightness, and liver detox. Combined with black pepper, it boosts absorption and enhances its benefits, from reducing menstrual pain and treating PCOS to fighting autoimmune conditions. Discover why this spice blend is essential for your health.
Seed Rotation/Cycling: How to & Uses
Learn how seed rotation can help regulate your menstrual cycle, reduce PMS symptoms, and support fertility. Discover the benefits of flax and pumpkin seeds in the follicular phase to balance oestrogen, and sesame and sunflower seeds in the luteal phase to boost progesterone. Seed cycling is a powerful tool for managing hormone health, including conditions like PCOS, endometriosis, and hormonal acne.
Turmeric, a bit of magic
Discover turmeric's magic! A powerful anti-inflammatory, turmeric supports immunity, skin health, digestion, and weight loss. It aids PCOS, endometriosis, IBD, and autoimmune conditions while lowering cancer risk. Learn how to maximise its benefits with black pepper and healthy fats in your meals. Perfect for hormonal and digestive health.
15 Tips to prepare your body for Pregnancy
Ready to start your pregnancy journey? Discover 15 expert-backed tips to prepare your body for conception. From balanced meals and better sleep to reducing stress and boosting vitamin levels, these tips support fertility for both women and men. Build a healthy foundation for a successful pregnancy.
Broccoli Sprouts for Oestrogen Detoxification
Discover how broccoli sprouts support hormone health, oestrogen detoxification, and liver function. Rich in I3C and sulforaphane, they fight inflammation, suppress tumours, and aid conditions like endometriosis, fibroids, and oestrogen dominance. Learn how to sprout safely at home and unlock their full health benefits.
Are Soy products good for you?
Soybeans can offer health benefits due to their high protein content and estrogen-modulating effects, making them helpful for conditions like endometriosis and menopause. However, processed soy products may lose these benefits. Learn about the best forms of soy for health and why fermented options like tempeh and miso are preferable.
Saffron - what isn’t it good for!
Saffron is an exceptional herb known for its anti-inflammatory, anti-depressant, and antioxidant properties. It can boost cognitive function, alleviate symptoms of menopause and PMS, and improve emotional wellness. Learn how saffron helps with mood, liver qi stagnation, and even cognitive health in conditions like Alzheimer's and depression.