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:
BO: Body Odour, what’s the story?
Discover how body odour can reflect imbalances in your organs according to Traditional Chinese Medicine. Learn about damp heat, dietary contributors like dairy, and how symptoms like night sweats or bad breath may relate. Explore holistic tips to improve BO through diet, lifestyle, and acupuncture. Perfect for those seeking natural solutions to wellness challenges.
Turmeric, a bit of magic
Discover turmeric's magic! A powerful anti-inflammatory, turmeric supports immunity, skin health, digestion, and weight loss. It aids PCOS, endometriosis, IBD, and autoimmune conditions while lowering cancer risk. Learn how to maximise its benefits with black pepper and healthy fats in your meals. Perfect for hormonal and digestive health.
Tomatoes and Lycopene for Prostate Health & Cancer
Discover how lycopene-rich tomatoes support prostate health, male fertility, and cancer prevention. Learn how cooking and pairing tomatoes with healthy fats improve lycopene absorption.
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.
Why some stress is good for you…
Discover the concept of hormesis, where mild stress benefits health by promoting antioxidant production, boosting cell efficiency, and supporting autophagy. Learn how exercise, cognitive stimulation, and even eating fruits and vegetables can help you thrive in the long term.
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.
Beetroot to Boost Exercise Performance
Beetroot, rich in nitrates, enhances exercise performance by improving oxygen use and stamina. It also helps lower blood pressure and supports liver detox. Packed with essential nutrients, it’s great for overall health, hormone regulation, and fertility. Discover how beetroot can support your fitness, blood health, and more.
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.
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!
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!
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.
Are Soy products good for you?
Soybeans can offer health benefits due to their high protein content and estrogen-modulating effects, making them helpful for conditions like endometriosis and menopause. However, processed soy products may lose these benefits. Learn about the best forms of soy for health and why fermented options like tempeh and miso are preferable.
Embracing the change in season: the Earth Element
Discover how the change of season affects your health and emotions, according to Traditional Chinese Medicine. Learn how to nurture your earth element with diet, lifestyle tips, and acupressure to support digestion, reduce anxiety, and embrace autumn with balance. Focus on nourishing, warming foods and grounding practices to restore harmony.
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.
SIBO: Small Intestine Bacterial Overgrowth: Explained
SIBO is a common cause of IBS and digestive discomfort, often leading to bloating, cramping, and food intolerances. Learn about its causes, symptoms, and simple breath test for diagnosis. Discover effective treatment strategies, including dietary changes to restore gut health.
Cholesterol: Explained
Learn about the role of cholesterol in the body, the impact of high levels on heart health, and how to manage cholesterol through a plant-based diet, healthy fats, and lifestyle changes. Discover foods like omega-3-rich fish and plant oils that can boost good cholesterol and improve circulation.
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.
Macular Degeneration: Prevention & Treatment
Prevent age-related macular degeneration (AMD) with lifestyle changes and eye-friendly foods. Learn what to avoid (like UV exposure and processed foods) and discover helpful nutrients, including lutein, omega-3, zinc, and vitamins E and C, for eye protection. Explore natural supplements like bilberry and melatonin to support vision health.
HOW to eat to support your mental health?
Support your mental well-being by eating mindfully and regularly. Learn how Chinese Medicine links overthinking to digestive health and discover the best foods to relieve anxiety, including tips for balancing the spleen and stomach. Explore the importance of mindful eating, meal timing, and avoiding cold, raw foods for better digestion and emotional balance.
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