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:
How to optimise your sleep
Improve your sleep by starting your day with natural light, especially before checking your phone. Discover how the relationship between cortisol and melatonin can regulate your sleep-wake cycle and enhance your energy levels throughout the day. Learn simple, effective tips for better sleep hygiene that can benefit your emotional wellness, hormone health, fertility, and overall well-being.
7 Reasons to get your Sperm Tested
Wondering if your fertility could be impacting your ability to conceive? Discover 7 crucial reasons to get your sperm tested, including a history of urological issues, infections, or testosterone use. Learn why a standard semen analysis may not be enough & how sperm DNA fragmentation & ROS tests can provide deeper insights. Explore lifestyle changes, diet, & acupuncture to improve sperm health.
Is stress affecting your Fertility?
Can stress affect your ability to conceive? Discover how chronic stress disrupts hormones, periods, and sperm health. Learn how acupuncture and nutrition can reduce stress, restore balance, and support your fertility journey naturally.
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.
Immune Health According to TCM
A strong immune system is vital for good health. In Chinese medicine, protective Qi (Wei Qi) relies on nutrient absorption and oxygen. Essential elements for immune health include a mainly plant-based diet, regular exercise, 6-8 hours of sleep, and a balanced weight. Focus on protein, limit sugar, increase antioxidant-rich vegetables, and consider vitamins A, C, E, D, B6, B12, and essential minerals like zinc and selenium. Enjoy nature and reduce stress for optimal well-being!
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.
Fibromyalgia Explained
Fibromyalgia is a chronic pain condition affecting muscles, joints, and tendons, often accompanied by fatigue, sleep issues, and mood disturbances. Learn about its causes, brain chemistry changes, and how natural approaches like acupuncture, dietary changes, and supplements can help manage symptoms. Find holistic solutions to restore balance and improve quality of life.
Generally feeling exhausted and don’t know why? Magnesium to the Rescue
Chronic fatigue, stress, or poor sleep? You could be magnesium deficient. Essential for energy production, hormone balance, and relaxation, magnesium is nature's calming mineral. Learn how it supports PCOS, sleep quality, menstrual cramps, and more. Explore dietary sources, supplements, and soothing Epsom salt baths to restore balance. Boost your energy and wellness naturally!
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.
Carbohydrates, Protein & Mental Health
Discover how carbohydrates and protein influence serotonin production, impacting mood, impulse control, and mental health. Learn why whole grains, not white carbs, are essential for supporting weight management and emotional wellness. Explore serotonin-boosting foods like turkey, lentils, and quinoa to maintain balance and feel your best.
Let your carbohydrates cool
Learn the science behind cooling cooked carbs like rice, pasta, and bread. Cooling converts fast-digesting starches into resistant starch, promoting steady energy, improved digestion, and balanced blood sugar. Discover how this simple trick supports hormone health, weight management, and overall wellness.
Omega 3 & 6 Fatty Acids: Explained
Discover the essential role of Omega 3 & 6 fatty acids in hormone health, inflammation, and mental wellbeing. Learn how to balance Omega 3 intake to improve heart health, reduce PMS symptoms, and manage conditions like PCOS and anxiety. Find out the best food sources and supplements for optimal health.
Morning cleansing tea recipe
Start your day with a powerful cleansing tea! This recipe combines lemon, turmeric, cayenne pepper, apple cider vinegar, honey, and ginger to support detoxification, reduce inflammation, and soothe your respiratory system. Perfect for boosting energy and enhancing overall wellness.
Oestrogen Dominance: Explained
Oestrogen dominance can lead to various health issues, including cancer risk, fibroids, endometriosis, and hormonal acne. Learn how to support healthy oestrogen metabolism with diet, fibre, and avoiding endocrine disruptors. Discover foods like cruciferous vegetables, phytoestrogens, and nettle tea to balance oestrogen naturally.
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.
Hayfever and Magical Bee Pollen
Suffering from hayfever? Discover natural remedies like bee pollen, quercetin, and grapefruit seed extract to alleviate symptoms. Bee pollen, rich in nutrients, can help reduce allergy symptoms and boost immunity. Learn how seasonal foods, probiotics, and other natural remedies can support you during allergy season.
Turmeric…& Black Pepper
Turmeric, packed with curcumin, is a powerful anti-inflammatory that supports joint health, skin brightness, and liver detox. Combined with black pepper, it boosts absorption and enhances its benefits, from reducing menstrual pain and treating PCOS to fighting autoimmune conditions. Discover why this spice blend is essential for your health.
Bone Broth - TCM’s Magic Elixir
Discover the benefits of bone broth in Traditional Chinese Medicine and naturopathic nutrition. From boosting energy and supporting digestion to nourishing hormones and skin health, this ‘blood builder’ is ideal for IBS, IBD, and pre-period care. Learn how to make the ultimate collagen-rich broth and explore vegan alternatives for blood health. Perfect for holistic wellness seekers.
Living in time with the Chinese Clock
Discover the Chinese medicine clock, a guide to aligning daily activities with your body's natural rhythms. Learn how organ energy cycles impact digestion, sleep, emotions, and productivity. Perfect for improving energy, hormone health, and overall well-being. Find out the best times for meals, work, relaxation, and sleep.