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:
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.
Ashwagandha for Mental Health & Stress Relief
Discover Ashwagandha, the Ayurvedic herb known as Indian ginseng, for managing chronic stress, insomnia, anxiety, and fatigue. Learn how it supports mental health, boosts energy, and promotes better memory. Explore its anti-inflammatory properties for arthritis and its role in improving red blood cell production. Try organic Ashwagandha root for natural relief.
Chewing - For Weight Loss & Better Digestion
Learn how proper chewing improves digestion, supports weight loss, and prevents digestive issues. Chewing 40-50 times per bite stimulates enzyme production, aiding in nutrient absorption and keeping you full longer. Avoid overeating, bloating, and discomfort with this simple, yet effective, habit for better digestion and overall health.
PCOS, Polycystic Ovarian Syndrome: Explained
PCOS (Polycystic Ovary Syndrome) affects many women and can lead to infertility, weight gain, and mental health struggles. Discover the symptoms, risks, and natural ways to manage PCOS through diet, lifestyle, and supplements. Learn how to balance blood sugar, reduce inflammation, and regulate hormones to improve fertility and overall health.
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
Type 2 Diabetes: Prevention & Treatment
Learn how to prevent and manage Type 2 Diabetes (DT2) with natural approaches. Discover dietary adjustments, such as reducing refined carbs and processed foods, and incorporating chlorophyll-rich foods. Explore how Chinese medicine categorizes DT2 and how to tailor your nutrition based on your body type. Find tips on minerals, oils, exercise, and lifestyle changes to support blood sugar regulation and overall health.
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.
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!
Turmeric: Golden Magic
Turmeric is a powerful anti-inflammatory that aids in reducing acne, promoting skin brightness, and supporting liver detoxification. It also boosts immunity, supports weight loss, and helps manage diabetes. Learn why combining turmeric with black pepper and healthy fats enhances its effectiveness, and discover the many benefits of this golden root for overall health.
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.
Do Wholefoods = brown foods?
Whole foods like quinoa, millet, and buckwheat offer superior health benefits compared to wholewheat products made from refined grains. Learn how choosing whole foods over processed grains can help reduce the risk of chronic diseases like diabetes, heart disease, and cancer, while supporting weight management.
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.
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.
Fruit + Food combining
Learn the best way to combine fruit with other foods for optimal digestion. Discover why fruit should ideally be eaten alone and how improper combinations can lead to digestive issues. Explore specific food pairings, including which fruits mix well with vegetables, nuts, and fermented dairy. Follow these guidelines for better digestion and overall gut health.
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!