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:
Protein & Why it’s So Important
Discover why protein is crucial for growth and repair, how to balance animal and plant-based sources, and how much you really need. Learn about essential amino acids, the role of soaking and sprouting to reduce anti-nutrients like phytates and oxalates in plant proteins, and tips for optimising the absorption of key nutrients like calcium, iron, and B12 in your diet.
The Vaginal Microbiome: What It Is and Why It’s So Important for Women’s Health
Discover the importance of the vaginal microbiome in women's health. Learn how a balanced microbiome supports fertility, prevents infections, and reduces risks like pelvic inflammatory disease. Explore testing options and tips for maintaining vaginal health, including the role of Lactobacilli bacteria in boosting IVF success.
What’s the Buzz Around Green Tea all About?
Discover the science-backed benefits of green tea, from boosting brain health and mood to supporting metabolism and heart health. Learn why green tea is rich in antioxidants like catechins, and find out how many cups are safe to drink daily for optimal 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.
Manuka Honey: Liquid Gold
Discover the powerful benefits of Manuka honey, known for its antibacterial, anti-inflammatory, and potential anti-tumour properties. From aiding digestion, soothing acid reflux, supporting oral health, and treating wounds to possibly protecting brain health, Manuka honey is a natural remedy with wide applications. Use it daily, but with caution for allergies, diabetics, and infants.
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.
Quinoa: The Mother Grain
Discover the powerful benefits of quinoa for fertility, PCOS, and digestive issues. This nutrient-dense grain offers a complete protein source for vegans, aids in blood sugar regulation, and supports mental health and PMS relief. Packed with essential vitamins and minerals, quinoa is also a high-fiber, anti-inflammatory food that aligns with naturopathic nutrition for hormone and digestive balance.
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.
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.
Visualisation: Worth the Hype?
Positive mental imagery can significantly enhance our health and wellbeing. Scientific evidence shows that joyful emotions improve our immune system and overall bodily function. Techniques like visualization can boost natural killer cell activity and enhance immunity, helping prevent diseases, including cancer. Achieving a state of positive imagery involves visualising healing outcomes.
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.
5 Meals I’d eat on repeat for Breast Cancer, Endometriosis, Hormonal Acne…
Discover 5 nutrient-packed meals designed to support hormonal health for conditions like breast cancer, endometriosis, and fibroids. These meals focus on phytoestrogens, anti-inflammatory ingredients, and gut health to help detoxify excess oestrogen and support overall wellness.
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.
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.
Telomere Shortening Explained
Telomeres protect your DNA like shoelace tips prevent fraying. Over time, stress, smoking, processed foods, and a poor diet accelerate telomere shortening, leading to ageing and illness. Discover how lifestyle changes—like reducing stress, eating more plants, and avoiding processed foods—can protect telomeres and potentially reverse cellular ageing for improved health and vitality.
How to Navigate the Supermarket & Do a Healthy Shop
Learn how to navigate the supermarket like a pro! From decoding food labels to avoiding harmful additives, this guide helps you make healthy, cost-effective choices. Perfect for anyone looking to prioritise nutrition without breaking the bank.
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.
Kale & its Benefits
Discover the health benefits of kale, from supporting eye health and heart health to aiding detoxification and cancer prevention. Learn why kale is a cruciferous superstar in nutrition and Traditional Chinese Medicine, and how to prepare it for maximum benefits.
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.
Does Having Negative Thoughts Influence Our Health?
Learn how negative thoughts can impact our health and immune system. Discover the power of facing the truth and embracing emotional awareness. Explore how confronting our emotions can lead to significant change and healing, rather than relying solely on blind optimism.