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.
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.
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.
8 Tips to Decrease Bloating
Struggling with bloating? Discover 8 simple, expert tips from a nutritionist to ease digestive discomfort, including mindful eating, adding fiber, warm foods, and probiotic options. Perfect for those with IBS, SIBO, and other digestive issues.
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.
SIBO: Small Intestine Bacterial Overgrowth: Explained
SIBO is a common cause of IBS and digestive discomfort, often leading to bloating, cramping, and food intolerances. Learn about its causes, symptoms, and simple breath test for diagnosis. Discover effective treatment strategies, including dietary changes to restore gut health.
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.
A diet, for life?
Discover why specialised diets like low FODMAP, keto, or low histamine may help symptoms but aren't always a permanent solution. Explore root causes like SIBO, candida, or leaky gut to expand your food options and improve gut health. Learn how diversity in your diet can support overall wellness—except in cases of allergies like coeliac disease.
Should we all be taking probiotics?
Discover whether probiotics are essential for everyone. Learn the benefits of probiotic-rich foods and supplements for gut health, mood, skin, and more. Find tips on choosing the right probiotic supplement, when to avoid them (like with SIBO), and why cycling them is crucial for balanced gut bacteria.