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 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.
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.
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.
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.
Managing PCOS with Nutrition and Acupuncture: A Holistic Approach
Learn how a holistic approach combining acupuncture and nutrition can help manage PCOS symptoms. Discover dietary tips for stabilising blood sugar, reducing inflammation, and balancing hormones. Book a consultation today to develop a personalised plan that supports hormonal health, fertility, and overall well-being.
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.
PCOS or just Cysts on your Ovaries?
Do you really have PCOS, or just cysts on your ovaries? Learn why an ultrasound alone may not confirm PCOS. Discover the full Rotterdam criteria for a PCOS diagnosis and understand symptoms like irregular periods and elevated androgen levels. Listen to our Instagram reels for more insights.
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.
4 PCOS Superfoods
Discover 4 PCOS superfoods—quinoa, flax seeds, cinnamon, and spearmint tea—that regulate hormones, improve insulin resistance, reduce inflammation, and restore gut health. Perfect additions to your PCOS-friendly diet for better health and fertility.
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.
The Benefits of Broccoli
Explore the numerous health benefits of broccoli, from supporting hormone balance in PCOS to reducing cancer risks and hormonal acne, and promoting eye and digestive health. Learn why broccoli is a powerhouse for both men and women’s wellness and the best ways to prepare it for maximum nutrition.
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.
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.
Cumin: a potent healer
Discover the healing power of cumin! Packed with iron, B vitamins, and antioxidants, cumin aids digestion, supports immunity, balances blood sugar, and reduces cholesterol. Learn how its warming nature benefits energy flow and metabolism in TCM, plus tips for adding cumin to your meals. Perfect for enhancing health naturally.