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.
IBD: Inflammatory Bowel Disease Explained
Learn about Inflammatory Bowel Disease (IBD), including its types (Crohn's Disease and Ulcerative Colitis), causes, symptoms, and complications. Explore natural remedies to reduce inflammation, improve gut health, and support healing, from dietary changes to supplements. Discover how lifestyle adjustments can help manage IBD alongside conventional treatments.
The Surprisingly Simple Super-Nutrient: Why Fibre is Essential for Optimal Health
Fibre offers powerful, body-wide benefits beyond digestion. Learn why this essential nutrient reduces risks of heart disease, diabetes, supporting the gut microbiome, cancer, & helps manage blood sugar so important for PCOS. Most diets fall short of fibre recommendations. Discover how much you need daily, the best whole food sources to meet intake goals, & why fibre is critical for overall health.
Soaking, Sprouting, Fermenting – Are They Right for You? Lectins, Oxalates and Phytates: Explained
Discover how soaking nuts, sprouting grains, and fermenting foods can help reduce lectins, Oxalates & Phytates, which are anti-nutrients, for better digestion and nutrient absorption. Perfect for vegans, vegetarians, and those with an autoimmune condition (causing flare-ups), anaemia (blocking iron absorption) or osteoporosis (blocking calcium absorption), looking to optimise health easily.
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.
PREbiotics Explained
Prebiotics, the essential fuel for probiotics, support gut health, regulate blood sugar, and boost immunity. Learn about prebiotic-rich foods like chicory root, bananas, and garlic, and find the right supplements for digestive issues, candida, and hormone balance. By nurturing beneficial gut bacteria, prebiotics can reduce inflammation, ease IBS symptoms, and improve overall wellness.
Farts and Poop Explained…
Learn what your flatulence and stool say about your digestive health. Discover why odourless farts may signal carb digestion issues, while smelly farts can indicate problems with fat and protein. Explore the Bristol Stool Chart to check stool health, and understand how sinking stool may reveal nutrient absorption. Ideal for those managing IBS, IBD, and digestive concerns.
Understanding Lectins and How to Reduce Them in Legumes, Pulses, Nuts, and Seeds
Learn how to reduce lectins in legumes, pulses, nuts, and seeds for better digestion and health. Discover the benefits of soaking, storing, and cooking techniques to neutralize lectins, making these nutrient-rich foods easier to digest, especially for those with autoimmune conditions like IBD.
Holistic Strategies for Managing Inflammatory Bowel Disease (IBD)
Discover holistic strategies for managing IBD, including dietary changes, acupuncture, and lifestyle modifications. Learn how anti-inflammatory foods, probiotics, and stress management can reduce flare-ups and improve gut health. Tailored treatment plans at Vale of Health support long-term relief from Crohn's Disease and Ulcerative Colitis symptoms.
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.
Treating Chronic Constipation
Struggling with chronic constipation? Discover essential tips for relief, including dietary changes, lifestyle adjustments, and natural therapies. Learn what to avoid (like dairy, red meat, and refined carbs) and what to include (like flax seeds, digestive teas, and probiotics). Plus, explore how mindful eating, hydration, and regular exercise can help regulate your digestion.
Fibre: What is it, and Why do we need it?
Discover the benefits of fibre for your digestive health and beyond. Learn about soluble and insoluble fibre, their sources, and how to incorporate 35g of fibre daily for better digestion, blood sugar balance, and overall wellness.
IBS & Diarrhoea - So common, yet so poorly understood. TCM has the answers.
Explore Traditional Chinese Medicine’s approach to treating IBS-D (diarrhoea) and strengthening the spleen. Learn which foods exacerbate IBS and which nourishing options can restore balance. Find tips on diet, mindfulness, and lifestyle for better digestive health and symptom relief. Perfect for those struggling with IBS, bloating, and digestive discomfort.
Nettle: More benefit than sting
Nettle tea offers amazing benefits for digestion, especially for conditions like IBD (Ulcerative Colitis and Crohn’s). Known for its anti-inflammatory and antihistamine properties, it helps manage hay fever, support liver health, and regulate blood sugar. Learn how to incorporate this seasonal herb into your routine and boost your overall wellness.
Fibre: The most important thing for good health?
Discover the incredible benefits of fibre for your health—better digestion, regulated blood sugar, healthy gut bacteria, and weight management. Learn the best sources of soluble and insoluble fibre, plus tips for optimal intake. Perfect for those managing IBS, IBD, and digestive issues.
Zinc - an all-important mineral
Zinc is vital for immune support, reducing inflammation, and managing autoimmune conditions like IBD and rheumatoid arthritis. It also plays a role in improving acne, eye health, and male fertility. Learn about zinc's benefits, dietary sources, and the importance of proper supplementation for overall well-being.
Lectins, soaking + storing nuts and seeds properly
Learn how soaking and storing nuts, seeds, and legumes can reduce lectins, protect your digestive health, and support conditions like IBS, IBD, and SIBO. Discover the ideal soaking times for different nuts and the best storage tips to maintain freshness and nutritional value.
Indigestion, bloating + fennel + cumin Seeds
Struggle with bloating or stomach cramps after eating lentils or legumes? Try adding fennel or cumin seeds to the cooking water. These natural digestive aids reduce gas-forming compounds, making legumes easier to digest. Say goodbye to discomfort and enjoy pulses without the bloating.
Thyme for your Health
Discover the powerful antimicrobial, antifungal, and antiviral benefits of thyme. Perfect for boosting immune health, soothing mouth ulcers, cold sores, and supporting IBD management. Add thyme to your bone broth, soups, salads, and teas for its healing properties.
Leaky gut: what is it & what to do about it
Learn about leaky gut and how it leads to inflammation and autoimmune conditions. Discover natural ways to heal, including increasing butyrate with fiber, prebiotics, probiotics, and exercise. Support gut health and reduce inflammation for overall wellness.