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:
Constipated and don’t know it?
Are you unknowingly constipated? Discover how slow bowel transit times can lead to toxin buildup, increasing the risk of colorectal cancer. Learn how to test your transit time with beetroot and explore effective solutions like increasing fibre and steaming greens to improve digestion, boost bile-salt bonding, and protect your liver and colon. Healthy digestion starts here!
Lentils: Benefits & How to Cook them Properly
Lentils are a powerhouse of plant protein, iron, and fibre, making them a great addition to any diet. Learn how to cook lentils properly to avoid digestive discomfort and enhance their nutritional benefits. Discover how different lentil varieties align with elements in Chinese Medicine and why soaking and using seaweed can make them easier to digest.
Herbs and Spices & Their Uses for Health
Discover the powerful health benefits of herbs and spices like cinnamon, ginger, peppermint, and basil. Learn how these natural ingredients support hormone health, and digestive function, and reduce inflammation. From regulating blood sugar to relieving PMS, these antioxidant-packed herbs are a must for any health-conscious kitchen. Ideal for conditions like PCOS, endometriosis, and digestive issues.
EAT THE RAINBOW 🌈
Eating a variety of colourful fruits and vegetables is key to getting the full spectrum of antioxidants, which protect your cells from damage caused by free radicals. Learn why the "eat the rainbow" rule is crucial for hormone health, digestion, and overall wellness. Discover how different coloured foods like red onions, red cabbage, and berries can enhance your health and prevent chronic illness. Perfect for improving your diet naturally!
Diet Drinks & How they are Making You Fat
Artificially sweetened drinks like Diet Coke and Coke Zero may seem like a good choice for weight loss, but they can actually increase your BMI. Learn how these drinks trigger dopamine, leading to cravings for unhealthy foods and overeating. Discover the science behind the "bliss point" and how diet drinks might be hindering your progress.
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.
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!
Acid Reflux / Heartburn: Treatment & Prevention
Struggling with acid reflux or heartburn? Learn about common causes like stress, smoking, and trigger foods, plus natural remedies like cabbage juice, ginger, and apple cider vinegar. Discover lifestyle tips to prevent symptoms, improve digestion, and manage GORD naturally. Support your gut health with expert naturopathic advice.
Thyme for your Health
Discover the powerful antimicrobial, antifungal, and antiviral benefits of thyme. Perfect for boosting immune health, soothing mouth ulcers, cold sores, and supporting IBD management. Add thyme to your bone broth, soups, salads, and teas for its healing properties.
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.
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.
The L-Theanine craze
L-Theanine, found in green, black, and oolong teas, promotes calmness and reduces anxiety. Discover the benefits of this amino acid for blood pressure and digestion, while enjoying tea as a natural remedy. Learn why whole foods may be a better choice than supplements for your emotional wellness.
Buckwheat - Worth a Try
Discover the benefits of buckwheat—a gluten-free, fibre-rich seed packed with plant protein, iron, and magnesium. Ideal for vegans and those managing high cholesterol or blood sugar, buckwheat promotes gut health, improves circulation, and strengthens blood vessels. Learn how to cook it and explore its uses in crepes, groats, and soba noodles. Try it for better health today!
Celery for your health
Discover the incredible benefits of celery! Packed with antioxidants, vitamins, and minerals, it reduces inflammation, supports digestion, lowers blood pressure, and boosts memory. Learn how celery’s alkalising and anti-inflammatory properties align with Traditional Chinese Medicine for overall health. Perfect for weight management and wellness!
Salt, and Potassium
Discover the surprising benefits of unrefined salt in digestion, kidney health, and Chinese medicine. Learn how to balance sodium and potassium for optimal health. Explore why whole sea salt and pink Himalayan salt are better choices for your well-being.
Probiotics: Explained
Discover how probiotics support gut health, boost immunity, and enhance mood and cognitive function. Learn about their role in managing IBS, IBD, acid reflux, and insomnia, plus top food sources like yoghurt, kefir, and kimchi. Get tips on supplement use for optimal digestive and overall wellness.
IBS - Irritable Bowel Syndrome: Treatment & Prevention
Explore natural remedies and lifestyle changes for managing IBS symptoms like bloating, constipation, and diarrhoea. Learn about probiotics, congee recipes, and Chinese medicine insights for gut health. Discover how to soothe your digestive system and prevent flare-ups with holistic nutrition.
Avoid drinking with meals
Discover why drinking during meals can hinder digestion and nutrient absorption. Learn how timing your water intake improves stomach acid efficiency and supports better digestive and hormone health. Simple tips for optimal hydration and digestion.
How to Properly Cook + Store Oils
Learn the best oils for cooking and storing to avoid harmful free radicals and inflammation. Discover why extra virgin olive oil, coconut oil, and butter are healthier choices, and why vegetable oils should be avoided. Tips on storage and usage ensure your oils stay fresh and nutrient-rich.
Hypertension / High Blood Pressure: Natural Treatments
Discover natural ways to lower high blood pressure, from stress management and regular exercise to dietary changes. Learn how potassium-rich foods, omega-3s, hibiscus tea, and Chinese medicine principles can support heart health and reduce HBP risks naturally.