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:
Strength Training - a definite MUST for health!
Discover the transformative benefits of strength training—from boosting muscle mass, bone density, and metabolism to enhancing mental health and brain function. Learn why progressive resistance exercises are key and how to start safely at any age.
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.
Facts You Didn’t Know about Male Fertility
Discover essential tips for improving male fertility, from protecting sperm health to avoiding harmful environmental factors. Learn how temperature, diet, lifestyle habits, and common toxins can impact sperm count and motility. Explore natural ways to boost fertility and support reproductive health, including diet changes, supplements, and more.
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.
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 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.
Hormonal Acne : Causes & Solutions
Struggling with hormonal acne? Learn how to clear cystic breakouts around the jawline and chin naturally with nutrition, detox support, and lifestyle changes. From balancing blood sugar and adding anti-inflammatory foods to fibre-rich meals for hormone detox, these holistic strategies support clear, confident skin. Book a 1-1 consultation today!
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.
Blood Sugar Regulation: What is it, & How to Tackle it
Struggling with fatigue, irritability, or sugar cravings? These could be signs of blood sugar imbalance, common in PCOS and adrenal fatigue. Learn how to stabilize blood sugar with complex carbs, high-fiber veggies, protein with every meal, and smart carb swaps. Discover why intermittent fasting isn’t ideal for sugar sensitivity and how regulating insulin can ease PCOS symptoms.
Vitamin D: Benefits & Sources
Vitamin D supports immunity, insulin sensitivity, and gut health, making it vital for PCOS, diabetes, and IBD. With limited sun exposure in the UK, discover the best sources, from sunlight to foods like oily fish and egg yolks. Learn how magnesium and healthy fats aid absorption, enhancing Vitamin D's benefits for immune strength and bone health.
Protein - How much & Where from
Protein is vital for tissue repair, hormone regulation, & immune health, with 9 essential amino acids we must get from food. Learn how much protein you need daily, including for pregnancy, breastfeeding, & active lifestyles. Discover plant-based protein sources like lentils, quinoa, and seeds to support gut health, hormone balance, & blood sugar Get protein-packed meal ideas to stay fuller longer
The benefits of slow cooking
Discover how slow cooking enhances digestion with Naturopathic Nutrition and TCM principles. Learn how slow-cooked meals, like bone broth and protein-rich casseroles, support your digestive health by breaking down nutrients for easier absorption. Boost your gut health with slow-cooked dishes, herbs, and greens!
Holistic Health for Male Fertility: Boosting Sperm Health Naturally
Discover holistic ways to improve male fertility! From nutrient-rich diets and acupuncture to lifestyle adjustments, learn effective strategies to enhance sperm quality and support conception naturally.
Vitamin D and Sugar Sensitivity
Vitamin D can play a crucial role in sugar sensitivity, hormone balance, immune health, and more. Discover how to naturally support vitamin D levels through sunlight, food sources, and supplements, plus tips for improved absorption. This guide covers the benefits of vitamin D for PCOS, gut health, and overall well-being for both men and women.
Easy Hack to Balance your Hormones
Struggling with hormonal imbalances like fatigue, acne, or irregular periods? One of the simplest ways to restore balance is by stabilising your blood sugar. Learn why having a hot, protein-packed breakfast every day is key to balancing hormones and improving overall health. Avoid intermittent fasting if you have hormone issues for better results.
Brazil Nuts for your Nuts
For men trying to conceive, eating two Brazil nuts daily can significantly improve sperm health due to their high selenium, antioxidants, and healthy fats. Learn how Brazil nuts can support fertility and improve overall well-being. Choose high-quality sources for maximum benefits.
A cold water swim for your swimmers
Enhance sperm health by opting for cold water swimming. Studies show cooler environments support better sperm count and motility, while high temperatures can lower fertility. Learn how cold water plunges can help optimise sperm production for those trying to conceive.
Prawns for Male Fertility
Enhance male fertility with prawns! Packed with essential nutrients like zinc, selenium, and omega-3 fatty acids, prawns support healthy sperm production, motility, and overall reproductive health. Perfect for men looking to optimise fertility.
6 Tips for Prostate Cancer
Learn 6 nutrition tips to manage prostate cancer naturally. From increasing fibre and hydration to consuming phytoestrogens and avoiding dairy, these lifestyle changes can help support prostate health. Discover how dietary adjustments and mindful habits can make a difference in managing prostate cancer.
Understanding Sperm Testing
If you're struggling to conceive, a sperm test is essential. Learn about semen analysis, including sperm count, motility, and morphology, as well as the importance of a DNA fragmentation test for assessing sperm quality. Even with normal results, sperm health can be improved. Discover tips for enhancing male fertility and improving sperm quality to boost your chances of conception.