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 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.
Vitamin A: Are you getting enough from your diet?
Wondering if you're getting enough Vitamin A? While beta-carotene from vegetables like carrots and sweet potatoes is common, your body may struggle to convert it efficiently. Learn the importance of Vitamin A for immune health, skin, and vision, and how to ensure you're meeting your needs through diet and supplementation, with caution for smokers or pregnant women.
Embracing the Wisdom of Winter & the Water Element
Winter, in Traditional Chinese Medicine (TCM), represents the Water Element, a time of introspection and rest. Embrace the season with nourishing foods, healing herbs like ginger and nettle, and acupuncture to support inner strength and kidney health. Learn TCM nutrition tips for winter wellness and how to support your body during this quiet, restorative period.
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.
Collagen: But what if you’re Vegan?
Collagen supports youthful skin, hair, nails, and bone density. For vegans, a balanced diet with key nutrients like vitamins C, E, zinc, and amino acids can help promote collagen production. Learn how to maintain your collagen health with plant-based foods and natural lifestyle tips.
Wake up and smell the Rosemary
Discover the powerful benefits of rosemary for brain health, memory, and focus. Rosemary reduces inflammation, supports gut health, aids detoxification, and improves circulation. Perfect for those with cold hands, tension headaches, or a busy mind—add it to your tea or water today!
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.
How to Cook with Oil for Maximum Health Benefits
Learn the healthiest ways to use cooking oils. Discover why organic extra virgin olive oil is a top choice, how to store oils properly, and which oils to avoid heating. Protect your health by understanding the impact of heat, light, and air on oils, and explore alternatives for cooking without compromising nutrients.
The Incredible Uses of Bee Products for Health
Discover the incredible health benefits of bee products. From raw honey’s liver support and Manuka honey’s antibiotic properties to bee pollen’s immune-boosting nutrients, propolis’s healing effects, and royal jelly’s hormone regulation and fertility benefits—find the perfect bee product for your needs. Learn their uses and potential for allergies.
Grains: Good or Bad for Health?
Explore the health benefits and concerns of grains. Learn why whole grains are nutrient-rich, how they support energy, sleep, and nerve health, and their role in a balanced diet. Discover proper cooking methods and considerations for autoimmune conditions, including gluten sensitivity. Find the best grains for your unique health needs.
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.
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!
Fluid Retention - Parsley and Dandelion
Struggling with fluid retention? Parsley tea or fresh leaves can ease swelling, including PMS-related bloating. Dandelion supports liver health and reduces water retention but use cautiously to avoid cooling effects. Learn how these herbs also benefit IBS, bloating, and heavy metal detoxification.
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.
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.
Apples: Benefits
Apples are rich in antioxidants, fibre, and pectin, making them great for heart health, detoxification, and gut health. They help regulate blood sugar, protect lungs, and reduce risks of age-related diseases. Learn why organic apples are a must for maximizing health benefits.
Tuna, its Mercury content & Coriander & Spirulina to the Rescue
Tuna is high in mercury, but coriander and spirulina can help detoxify heavy metals from the body. Coriander is a natural chelating agent with anti-inflammatory and antimicrobial properties. Spirulina, also a chelator, provides Omega-3 but should be avoided for autoimmune conditions. Learn more about these detoxifying powerhouses.
Saffron - what isn’t it good for!
Saffron is an exceptional herb known for its anti-inflammatory, anti-depressant, and antioxidant properties. It can boost cognitive function, alleviate symptoms of menopause and PMS, and improve emotional wellness. Learn how saffron helps with mood, liver qi stagnation, and even cognitive health in conditions like Alzheimer's and depression.