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.
Sign up for our newsletter below to receive exclusive content directly to your inbox, and follow us on Instagram @vale.of.health for daily inspiration.
With love,
Cassie & Ghila
Search our Wellness Journal:
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.
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.
Hempseeds, so tiny, yet so full of benefits
Discover the benefits of hemp seeds—a nutrient-dense superfood rich in essential fats, fibre, and plant-based protein. Support heart health, hormonal balance, digestion, and skin wellness. Learn how to incorporate these tiny powerhouses into your diet.
Prebiotics: Explained
Understand prebiotics—the indigestible carbs that fuel probiotics. Learn how they improve digestion, prevent IBS, reduce inflammation, and support immunity. Discover prebiotic-rich foods like onions, garlic, and chicory root, plus their role in preventing colon cancer and easing conditions like eczema and asthma. Boost your gut health naturally!
Sweet Potato - Which is more beneficial to health, Orange or Purple?
Discover the surprising health benefits of sweet potatoes! Learn why the purple variety outshines orange in antioxidants, cancer protection, blood sugar regulation, and gut health. Packed with vitamins, fibre, and phytonutrients, sweet potatoes also support immunity and eye health. Get tips on preparation and their role in Chinese Medicine for optimal benefits.
Chia Seeds: Benefits & Proper Storage
Discover the benefits of chia seeds for heart health, digestion, and more! Packed with omega-3s, fibre, protein, and antioxidants, chia seeds nourish vitality and help with constipation and acid reflux. Learn how to store them to avoid rancidity and prepare them as a gel or dessert. Opt for organic chia seeds and enjoy this nutrient powerhouse in your diet.
IBS & Diarrhoea - So common, yet so poorly understood. TCM has the answers.
Explore Traditional Chinese Medicine’s approach to treating IBS-D (diarrhoea) and strengthening the spleen. Learn which foods exacerbate IBS and which nourishing options can restore balance. Find tips on diet, mindfulness, and lifestyle for better digestive health and symptom relief. Perfect for those struggling with IBS, bloating, and digestive discomfort.
Eating in Season: Spring, Liver, Wood.
In Traditional Chinese Medicine, Spring is linked to the Liver and Wood elements. Discover which foods and cooking methods best support liver health during this season. Emphasise fresh greens, young plants, and lighter meals while avoiding heavy, salty foods. Learn how eating in season can boost digestion and vitality.
Always Bloated? Low Stomach Acid Might be to Blame
Chronic bloating, belching, and digestive discomfort might point to low stomach acid (HCL). Learn how insufficient HCL affects protein digestion, gut health, and nutrient absorption. Discover simple tests to check HCL levels and tips to boost stomach acid naturally, including apple cider vinegar, bitters, and zinc-rich foods. Take control of your digestive health today!
Nettle: More benefit than sting
Nettle tea offers amazing benefits for digestion, especially for conditions like IBD (Ulcerative Colitis and Crohn’s). Known for its anti-inflammatory and antihistamine properties, it helps manage hay fever, support liver health, and regulate blood sugar. Learn how to incorporate this seasonal herb into your routine and boost your overall wellness.
The importance of a HOT cooked breakfast/meal
Boost your digestion and overall health with a hot, cooked breakfast! Learn why Chinese medicine and circadian rhythms support warm meals in the morning, how they aid nutrient absorption, and their role in managing digestive issues like bloating and IBS. Embrace this simple yet powerful change for hormone and gut health.
Fibre: The most important thing for good health?
Discover the incredible benefits of fibre for your health—better digestion, regulated blood sugar, healthy gut bacteria, and weight management. Learn the best sources of soluble and insoluble fibre, plus tips for optimal intake. Perfect for those managing IBS, IBD, and digestive issues.
Chewing Gum Effects
Chewing gum can affect your digestion by lowering the pH in your mouth, hindering the breakdown of starches in food. Learn why it’s best to avoid chewing gum before or after meals for better nutrient absorption, especially for those with digestive issues.
The Benefits of Oats
Oats are a nutritious, gluten-free food that supports digestion, heart health, and the immune system. Packed with zinc, magnesium, fiber, and biotin, they promote better sleep, skin, and hair health. Discover how adding oats to your diet can benefit your overall well-being.
The Benefits of Coriander
Discover coriander's amazing health benefits! From reducing inflammation and aiding anaemia to supporting liver health and digestion, coriander is a natural powerhouse. Learn how it helps detoxify heavy metals, fights fungi and parasites, and enhances overall wellness. Perfect for IBS, arthritis, and more!
Fluid Retention - Parsley and Dandelion
Struggling with fluid retention? Parsley tea or fresh leaves can ease swelling, including PMS-related bloating. Dandelion supports liver health and reduces water retention but use cautiously to avoid cooling effects. Learn how these herbs also benefit IBS, bloating, and heavy metal detoxification.
How to Regulate your Blood Sugar
Struggling with blood sugar imbalances or hypoglycaemia symptoms? Learn how to stabilise energy levels by swapping refined carbs for whole grains, adding protein to meals, and prioritising fibre-rich veggies. Essential tips for managing PCOS, candida, and stress-induced sugar crashes included.
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.
Juices and Smoothies - are they healthy?
Smoothies can be a healthy addition to your diet, but it's important to focus on the right ingredients. Learn why smoothies with more veggies and less fruit, spiced nut milks, and fibre-rich additions are better for digestion and blood sugar regulation. Discover how to make your smoothie both nourishing and balanced.
Walnuts: Benefits
Learn about the amazing benefits of walnuts, including their high antioxidant and omega-3 content. Discover how they help reduce inflammation, support brain health, enhance sperm quality, and aid digestion by relieving constipation. Find out why walnuts are a warming food, ideal for those feeling cold or dealing with respiratory issues, and how they can boost metabolism for better fat burning.