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:
Why not to drink coffee when you first wake up
Drinking coffee right after waking up can stress your adrenal system and lead to energy crashes later. Instead, try starting your day with lemon water or bone broth to gently wake your body. Learn why timing your coffee is crucial for better nutrient absorption and hormone balance.
Going Vegan - What to Consider
Thinking about going vegan? Learn how to ensure you get enough protein, vitamins, and minerals. Key considerations include B12, Vitamin D, Omega-3 fatty acids, iron, and protein. Discover the health benefits of a plant-based diet, like improved blood sugar regulation and lower disease risk, while avoiding common pitfalls like processed vegan foods.
Weight Loss: How to make it Stick
Discover effective weight loss strategies that stick. Learn how to prioritise fibre, protein, and healthy fats while avoiding processed foods, sugar, and alcohol. Explore the benefits of gut health, antioxidants, intermittent fasting, and stress management for a healthier, sustainable weight loss journey.
Broccoli Sprouts for Oestrogen Detoxification
Discover how broccoli sprouts support hormone health, oestrogen detoxification, and liver function. Rich in I3C and sulforaphane, they fight inflammation, suppress tumours, and aid conditions like endometriosis, fibroids, and oestrogen dominance. Learn how to sprout safely at home and unlock their full health benefits.
Exercise, when is the best time?
Maximise weight loss with morning workouts in a fasted state or boost strength and flexibility with afternoon sessions. Learn how timing affects fat burning, muscle gains, and cravings. Discover tips to personalise your fitness routine and align it with your health goals!
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.
Processed Foods - Why?
Refined foods may be convenient, but they come at a cost to your health. Learn how swapping white rice, pasta, and refined carbs for whole grains can improve digestion, regulate blood sugar, and reduce the risk of chronic diseases like diabetes and heart disease. Find out why whole grains are superior for long-term health.
The Power of Cinnamon
Cinnamon is packed with antioxidants and offers numerous health benefits, including improving insulin resistance, reducing cholesterol, and fighting inflammation. Learn why Ceylon cinnamon is the best choice for daily use to enhance your immune system, brain health, and overall wellness.
Bones, Bones, Bones: How to Preserve & Strengthen Them!
As women age, osteoporosis risk increases due to hormonal imbalances and nutrient deficiencies. Learn how to enhance calcium absorption with magnesium, vitamins A, D, C, and phosphorus. Discover the role of diet, exercise, and Chinese medicine in preserving bone health and preventing bone loss.
Shiitake Mushrooms - a Secret Immune Booster
Shiitake mushrooms are packed with immune-boosting properties, including antiviral, antibacterial, and anti-candida effects. They support heart health, balance cholesterol, aid in weight management, and have anti-cancer benefits. Learn how this powerful mushroom can benefit your health and help with conditions like cancer and chemo side effects.
The Amazing Benefits of CoQ10
CoQ10, vital for energy production & a potent antioxidant, supports fertility in both men and women by protecting sperm & egg quality. It's crucial for heart health and managing periodontal disease. Levels can be depleted by aging, smoking, and statin medications. Incorporating CoQ10-rich foods like nuts, seeds, and certain fruits is key for maintaining health. Learn how to boost your CoQ10 intake
Ginger, but not at night
Discover the powerful benefits of ginger, from relieving migraines, PMS cramps, and arthritis pain to aiding digestion and supporting the cardiovascular system. Learn how ginger's warming properties promote circulation and clear mucus, but why it’s best to avoid at night to prevent sleep disturbances. Ideal for boosting digestion and blood flow, ginger is also a natural remedy for nausea, motion sickness, and menstrual issues.
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!
Hormone Resistance, Obesity + Weight Loss
Understanding the link between hormone resistance, obesity, and weight loss is key to lasting health. Insulin and leptin resistance can trap fat in the body, while thyroid dysfunction complicates weight management. Learn how nutrition, exercise, and lifestyle changes can break the cycle and help you achieve sustainable weight loss.
Inflammation - A Balancing Act
Inflammation is essential for healing, but when unresolved, it leads to chronic conditions like heart disease, autoimmune disorders, and cancer. Learn how an individualised lifestyle, including anti-inflammatory nutrition, exercise, and stress management, can help prevent and resolve chronic inflammation.
Magnesium, Mg - Nature’s Relaxant for the Body & Mind
Magnesium is a vital mineral for energy production, bone health, and emotional wellness. Discover how magnesium deficiency can lead to issues like anxiety, poor sleep, and joint pain. Learn how magnesium balances calcium levels in the body and helps prevent conditions like arthritis and heart disease. Get tips on magnesium-rich foods and supplements to support your overall well-being.
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!
Intermittent Fasting: Explained
Discover how intermittent fasting helps your body burn fat for energy, promoting healing, weight loss, and improved metabolic health. Learn about the science behind ketosis, optimal fasting times, and how this practice can enhance insulin sensitivity, gut health, and reduce inflammation. Perfect for those seeking a natural approach to health and wellness.
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!