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:
Eating in season, when food is ripe!
Eating food in season ensures you’re getting the most nutrients. Ripeness boosts flavor, color, and nutritional value, aligning with the plant's natural cycle. Learn how eating fresh, organic, and in-season produce supports optimal digestion and nutrient absorption, and why it's better than long-distance or modified foods.
Fennel Benefits
Discover the many benefits of fennel, from its antioxidant and anti-inflammatory properties to aiding digestion and improving eyesight. Learn how this versatile vegetable can support your health, and find out how to incorporate fennel into your daily routine. Enjoy fennel in salads, soups, teas, and more!
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.
A Squeeze of Lemon makes all the Difference
Lemon and citrus fruits offer amazing health benefits, from improving circulation and detoxification to enhancing nutrient absorption. Learn how adding a squeeze of lemon to your diet can boost iron absorption, increase antioxidant intake, and support your overall wellness with vitamin C and glutathione production.
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.
Grapefruit Seed Extract & its endless uses!
Grapefruit seed extract is a potent natural antibiotic with antifungal, antiviral, and antioxidant properties. It helps fight over 60 types of bacteria, parasites, and viruses, while also aiding in digestion, soothing insect bites, and relieving hay fever. Discover its many uses for health and home.
Vitamin B6 - Pyridoxine: Explained
Vitamin B6 is crucial for brain function, immune health, and heart wellness. It supports mood regulation, reduces inflammation, aids in bone health, and improves skin conditions like pre menstrual acne and eczema. Learn about the importance of B6, its food sources, and how to ensure optimal levels.
Cucumbers: Packed with Health Benefits
Cucumbers are packed with vitamins C and K, antioxidants, and anti-inflammatory compounds. They support immune health, aid digestion, help control weight, and offer cooling properties in Traditional Chinese Medicine. Learn more about the health benefits of cucumbers, including their impact on cardiovascular health and skin.
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.
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.
Lectins, soaking + storing nuts and seeds properly
Learn how soaking and storing nuts, seeds, and legumes can reduce lectins, protect your digestive health, and support conditions like IBS, IBD, and SIBO. Discover the ideal soaking times for different nuts and the best storage tips to maintain freshness and nutritional value.
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.
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.
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.
Looking for a natural high? Beta Endorphin is how to get it.
Beta-endorphins are natural mood-boosting chemicals that influence emotional well-being, pain tolerance, and cravings. Discover how activities like exercise and a balanced diet can elevate your beta-endorphin levels, reduce sugar cravings, and enhance emotional resilience. Learn how to naturally achieve a "high" without relying on sugar or alcohol.
Broccoli for detoxification & Smoking
Broccoli and other brassicas help detoxify the liver, clear carcinogens, and reduce DNA mutations, making them essential for smokers or those exposed to environmental toxins. These vegetables also support hormone balance, boost immunity, and aid in detoxifying unwanted oestrogen. Learn how adding broccoli to your diet can help protect your body.
Lemons and Limes: Benefits for Health
Lemons and limes are rich in vitamin C, flavonoids, and antioxidants, offering benefits for heart health, digestion, cholesterol, and immune support. Learn how their antiseptic properties can help fight colds, improve gut health, and more. Plus, discover how to use them in Chinese Medicine for digestive balance.
Vegetables & Their Benefits
Discover the powerful health benefits of vegetables, from immune-boosting cruciferous veggies like broccoli and kale to liver-clearing nightshades like tomatoes and potatoes. Learn how to enhance your diet with seasonal, locally grown vegetables, while being mindful of thyroid health and digestive issues.
Sardines, more than just Omega 3!
Sardines are a powerhouse of nutrients beyond Omega-3! Packed with B12, calcium, vitamin D, and protein, they're excellent for bone health, immune support, and reducing inflammation, especially in autoimmune conditions. Learn how to prepare sardines for maximum benefit and avoid oxidative damage.