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:
The Souls in Traditional Chinese Medicine: Mind, Body & Spirit Connection
Discover the five "souls" of Traditional Chinese Medicine—Hun, Po, Shen, Yi, and Zhi—and their connection to emotional and physical health. Learn how to nourish these aspects of consciousness through diet, herbs, and lifestyle. Explore how acupuncture and TCM can restore balance to your mind, body, and spirit.
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.
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.
How to Eat with our Circadian Rhythms
Align your eating habits with your circadian rhythms to improve digestion, manage weight, and support emotional wellness. Learn when to eat, what to avoid, and how to boost nutrient absorption naturally with these expert nutrition tips. Discover the best times for meals and how to sync with your body’s natural rhythms.
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.
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.
What is L-Theanine and Should You Be Taking It?
L-Theanine, found in green and black tea, promotes relaxation, reduces anxiety, and supports digestion. Opt for tea over supplements to enjoy a natural synergy of compounds that aid absorption and boost health benefits. Discover how tea can support calmness, healthy blood pressure, and digestive wellness, and learn why oolong tea is a great low-caffeine option for the evening.
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.
Well, it’s official. Summer is Over. Here’s how to NOT get sick this Autumn.
Don’t let the seasonal shift bring you down! Discover natural ways to boost your immune system this autumn with anti-inflammatory foods, warming teas, vitamin D, acupuncture, and more. Stay cozy, healthy, and sickness-free all season.
6 Nutrition tips for ADHD
Discover effective nutrition tips for managing ADHD. From omega-3 rich foods like salmon to magnesium-rich leafy greens, these dietary strategies can help improve focus, reduce hyperactivity, and support brain health. Learn how to optimise your diet for better ADHD management.
Melatonin for Fertility
Discover the importance of melatonin for fertility, particularly its role in protecting eggs and supporting IVF success. Learn how melatonin decreases with age and how optimizing your sleep and supplementing with tart cherry can naturally boost melatonin levels, potentially improving egg quality and reducing miscarriage risks.
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.
5 ways to decrease Anxiety
Struggling with anxiety? Learn 5 proven strategies to naturally manage anxiety, from balancing blood sugar with healthy fats and proteins, to increasing magnesium intake for relaxation. Discover the benefits of walking in nature, acupuncture, and adaptogenic herbs like ashwagandha and chamomile to reduce stress and promote calm. Improve your emotional wellness and manage anxiety
5 Ways to Lower your Cortisol
Discover 5 powerful ways to reduce high cortisol levels, manage stress, and improve sleep. Tips include mindful exercise, balanced nutrition, cutting caffeine, prioritizing rest, and using techniques like acupuncture to support hormone health and emotional wellness.
Signs of Excess Cortisol
Are high cortisol levels affecting your health? Learn the signs of excess cortisol, including anxiety, insomnia, weight gain, and hormonal imbalances. Discover natural ways to manage stress, support hormone health, and improve sleep through acupuncture, nutrition, and emotional wellness.
10 Second Energy & Immune Boost
Discover the power of Stomach 36 (Zu San Li), a key acupressure point to boost energy, strengthen immunity, relieve digestive issues, and reduce stress. Learn how to locate and use this anti-inflammatory acupuncture spot for quick, natural support. Perfect for energy and emotional wellness!
How to Decrease Cortisol / Stress + Sleep Better
Struggling with stress and poor sleep? Learn how to balance cortisol and boost melatonin naturally. Discover tips for better sleep hygiene, adaptogenic teas, magnesium-rich foods, low-impact exercise, and the calming benefits of acupuncture. Take control of your stress and reclaim restorative sleep for a healthier you.
5 Ways to Decrease Anxiety
Discover five powerful strategies to lower anxiety, from balancing blood sugar and boosting magnesium intake to practising mindfulness through nature walks. Learn how adaptogenic herbs and acupuncture can restore calm and help you manage stress effectively. Take charge of your emotional wellness today!
Generally feeling exhausted and don’t know why? Magnesium to the Rescue
Chronic fatigue, stress, or poor sleep? You could be magnesium deficient. Essential for energy production, hormone balance, and relaxation, magnesium is nature's calming mineral. Learn how it supports PCOS, sleep quality, menstrual cramps, and more. Explore dietary sources, supplements, and soothing Epsom salt baths to restore balance. Boost your energy and wellness naturally!