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:
Candida/Thrush: Treatment & Prevention
Explore effective natural remedies for candida and thrush. Learn how diet, probiotics, garlic, sauerkraut, and chlorophyll-rich foods can combat yeast infections, while avoiding refined sugars, yeast, and dampness-causing foods. Tips for prevention and recovery using naturopathic nutrition principles.
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.
Hormonal Acne : Causes & Solutions
Struggling with hormonal acne? Learn how to clear cystic breakouts around the jawline and chin naturally with nutrition, detox support, and lifestyle changes. From balancing blood sugar and adding anti-inflammatory foods to fibre-rich meals for hormone detox, these holistic strategies support clear, confident skin. Book a 1-1 consultation today!
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.
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.
Protein - How much & Where from
Protein is vital for tissue repair, hormone regulation, & immune health, with 9 essential amino acids we must get from food. Learn how much protein you need daily, including for pregnancy, breastfeeding, & active lifestyles. Discover plant-based protein sources like lentils, quinoa, and seeds to support gut health, hormone balance, & blood sugar Get protein-packed meal ideas to stay fuller longer
The benefits of slow cooking
Discover how slow cooking enhances digestion with Naturopathic Nutrition and TCM principles. Learn how slow-cooked meals, like bone broth and protein-rich casseroles, support your digestive health by breaking down nutrients for easier absorption. Boost your gut health with slow-cooked dishes, herbs, and greens!
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.
Easy Hack to Balance your Hormones
Struggling with hormonal imbalances like fatigue, acne, or irregular periods? One of the simplest ways to restore balance is by stabilising your blood sugar. Learn why having a hot, protein-packed breakfast every day is key to balancing hormones and improving overall health. Avoid intermittent fasting if you have hormone issues for better results.
3 Kitchen Tips to Improve your Health
Ready to elevate your kitchen and improve your health? Discover 3 simple swaps: replace vegetable oil with antioxidant-rich olive oil, switch to mineral-rich Himalayan or sea salt, and ditch plastic for wooden or stainless steel utensils. These easy changes can make a big difference in your overall health and wellness!
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.
7 ways to alleviate period pains from a nutritionist & acupuncturist
Ease period pain naturally with these 7 tips from a nutritionist and acupuncturist. Learn how warmth, gentle movement, anti-inflammatory foods, magnesium-rich diets, and self-acupressure can help reduce menstrual cramps and support hormonal health.
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.
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.
Aphrodisiacs and Zinc
Discover why foods like oysters and beetroot are aphrodisiacs, thanks to zinc and nitric oxide. Zinc plays a key role in sex hormone production, fertility, and erectile function. Learn about zinc’s importance in reproductive health and how it supports your immune, digestive, and overall well-being.
Protein, is it really that important?
Discover why protein is a crucial building block for your body, from muscle repair to hormone production. Learn how much protein you need based on your weight, lifestyle, and health goals. Explore plant-based protein options, meal ideas, and snack suggestions to keep you full, regulate blood sugar, and support overall well-being.
Migraines that come with your Period
Learn how migraines associated with your period can be triggered by hormonal changes and magnesium deficiency. Discover foods rich in magnesium, like spinach and dark chocolate, and explore natural remedies to help reduce the frequency and intensity of period-related migraines. Understand the connection between oestrogen withdrawal, iron loss, and menstrual migraines.
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.