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:
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.
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 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.
How to Boost Nutrient Absorption
Optimal nutrient absorption is key to preventing health issues, yet age, stress, and poor digestion can reduce it. Discover tips for improving digestion: chew thoroughly, support stomach acid with apple cider vinegar, and avoid heavy meals. Learn how to enhance nutrient uptake with simple dietary habits, from incorporating bitters and raw foods to timing meals wisely. Improve digestion and build a foundation for lasting health
Managing Inflammation: A Holistic Approach
Discover a holistic approach to managing inflammation with naturopathic tips. Learn how balanced nutrition, stress management, and lifestyle habits like acupuncture can support your body’s natural healing process. Explore anti-inflammatory foods, the importance of blood sugar regulation, hydration, and mindful practices to reduce inflammation.
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.
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.
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.
The Many Benefits of Vitamin C
Vitamin C is a powerful antioxidant that supports immune health, fights infections, and protects against oxidative stress. Learn how it helps with conditions like cancer, cardiovascular disease, osteoporosis, and autoimmune issues. Discover why it’s essential to supplement during stressful times for optimal health.
Grains: Good or Bad for Health?
Explore the health benefits and concerns of grains. Learn why whole grains are nutrient-rich, how they support energy, sleep, and nerve health, and their role in a balanced diet. Discover proper cooking methods and considerations for autoimmune conditions, including gluten sensitivity. Find the best grains for your unique health needs.
Tuna, its Mercury content & Coriander & Spirulina to the Rescue
Tuna is high in mercury, but coriander and spirulina can help detoxify heavy metals from the body. Coriander is a natural chelating agent with anti-inflammatory and antimicrobial properties. Spirulina, also a chelator, provides Omega-3 but should be avoided for autoimmune conditions. Learn more about these detoxifying powerhouses.
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.
Sardines, more than just Omega 3!
Sardines are a powerhouse of nutrients beyond Omega-3! Packed with B12, calcium, vitamin D, and protein, they're excellent for bone health, immune support, and reducing inflammation, especially in autoimmune conditions. Learn how to prepare sardines for maximum benefit and avoid oxidative damage.
Chewing - For Weight Loss & Better Digestion
Learn how proper chewing improves digestion, supports weight loss, and prevents digestive issues. Chewing 40-50 times per bite stimulates enzyme production, aiding in nutrient absorption and keeping you full longer. Avoid overeating, bloating, and discomfort with this simple, yet effective, habit for better digestion and overall health.
Inflammation - A Balancing Act
Inflammation is essential for healing, but when unresolved, it leads to chronic conditions like heart disease, autoimmune disorders, and cancer. Learn how an individualised lifestyle, including anti-inflammatory nutrition, exercise, and stress management, can help prevent and resolve chronic inflammation.
Chronic Stress - Effects & Solutions
Learn how chronic stress impacts your body, from weight gain and low libido to inflammation and gut issues. Discover actionable solutions, including acupuncture, stress-reducing teas, Epsom salt baths, and diet changes like adding leafy greens, whole grains, and omega-3s. Find out how to support your mental and physical health naturally. Take control of stress today!
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.
Dairy: When to Avoid it
Learn the pros and cons of dairy consumption, including its benefits and potential triggers for digestive issues, allergies, IBS, and autoimmune conditions. Discover tips for choosing the best dairy, managing intolerance, and when probiotics or enzymes can help. Prioritise your gut health with expert guidance!
Is Resistance Training the Best Kind?
Explore the benefits of resistance training, from boosting metabolism and bone density to improving glucose control and reducing disease risks. Learn how to tailor exercise to your needs, especially if managing autoimmune conditions. Combine strength training with daily walks for a balanced approach to long-term health.