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: 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.
Rice - Brown, red and wild
Discover the health benefits of brown, red, and wild rice. Packed with antioxidants, B vitamins, and minerals, these whole grains support heart health, digestion, and mental well-being. Learn how rice is considered a vital Qi food in Chinese Medicine and how to prepare it for optimal nutrition.
Tea: Green or Black?
Discover the health benefits of green and black tea. Green tea, rich in antioxidants, promotes relaxation, improves memory, and protects against cancer. Black tea offers some health benefits but should be consumed in moderation. Learn how these teas support digestion, heart health, and overall well-being.
Basil: Benefits & Storage
Basil is packed with vitamins, antioxidants, and minerals, offering benefits like improved digestion, reduced inflammation, and immune support. It also aids in reducing bloating, arthritis pain, and calming the mind. Learn how to store basil properly and enjoy its health benefits in your cooking.
The Heart & Mental Clarity
In Traditional Chinese Medicine, the heart not only regulates blood circulation but also influences mental clarity, memory, and emotional wellbeing. Discover how blood deficiency and heart disharmony can lead to symptoms like brain fog, insomnia, and anxiety. Learn about foods and lifestyle habits to calm the mind and nourish the heart.
Anaemia & Blood Deficiency
In Traditional Chinese Medicine, anaemia is viewed as blood deficiency, often linked to weak spleen or kidney function. Explore the signs of blood deficiency, such as fatigue, pale skin, and hair issues, and learn how to nourish the body with blood-building foods like nettles, beets, and bone broth. Discover how diet and lifestyle can help restore energy and vitality.
Eczema: Treatment & Prevention
Eczema, often linked to asthma, hay fever, and gut issues, can be triggered by stress and environmental factors. Learn about effective natural treatments, including calendula, evening primrose oil, probiotics, and zinc, to soothe inflammation and promote healing. Discover which foods to avoid and how lifestyle changes can help prevent flare-ups.
Always Bloated? Low Stomach Acid Might be to Blame
Chronic bloating, belching, and digestive discomfort might point to low stomach acid (HCL). Learn how insufficient HCL affects protein digestion, gut health, and nutrient absorption. Discover simple tests to check HCL levels and tips to boost stomach acid naturally, including apple cider vinegar, bitters, and zinc-rich foods. Take control of your digestive health today!
Nettle: More benefit than sting
Nettle tea offers amazing benefits for digestion, especially for conditions like IBD (Ulcerative Colitis and Crohn’s). Known for its anti-inflammatory and antihistamine properties, it helps manage hay fever, support liver health, and regulate blood sugar. Learn how to incorporate this seasonal herb into your routine and boost your overall wellness.
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.
Do we need to be drinking cows milk to strengthen our bones?
The myth that cow's milk is essential for strong bones is debunked. While calcium is important for bone health, plant-based foods like leafy greens, seeds, and beans provide better sources. Learn how vitamin D, K, and the right diet can improve calcium absorption and support bone density without dairy.
Morning Sickness: Treatment & Prevention
Learn how to manage morning sickness (or all-day nausea) during pregnancy with these expert tips. Discover how balancing blood sugar with regular meals, staying hydrated, and incorporating protein, fibre, and complex carbs can help reduce nausea. Explore the benefits of ginger, vitamin B6, and acupuncture, including acupressure techniques, for relief. Most importantly, find hope in knowing that symptoms usually ease after the first trimester.
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.
What to Eat during Pregnancy: Optimal Health for mother & baby
Discover what to eat during pregnancy for optimal health of mother and baby. Learn key foods, nutrients, and lifestyle adjustments to support foetal growth, prevent common pregnancy issues, and maintain a balanced microbiome.
Seed Rotation/Cycling: How to & Uses
Learn how seed rotation can help regulate your menstrual cycle, reduce PMS symptoms, and support fertility. Discover the benefits of flax and pumpkin seeds in the follicular phase to balance oestrogen, and sesame and sunflower seeds in the luteal phase to boost progesterone. Seed cycling is a powerful tool for managing hormone health, including conditions like PCOS, endometriosis, and hormonal acne.
Leeks: A forgotten Vegetable
Discover the health benefits of leeks—a nutrient-rich vegetable packed with vitamins, minerals, and sulfur compounds. From heart health to anti-cancer properties, learn why leeks deserve a spot in your diet. Plus, tips for cooking to maximise their benefits. Perfect for wellness enthusiasts seeking naturopathic nutrition insights.
Corn: Benefits
Explore the benefits of corn—a versatile vegetable rich in antioxidants, B vitamins, and gut-friendly fibre. Learn how corn supports eye, heart, and digestive health while tonifying kidneys in Chinese Medicine. Get tips for optimal cooking and why organic corn is the best choice for your wellness journey. Perfect for health-conscious food lovers.
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.
Amaranth: the Grain of the Ancient Aztecs
Discover amaranth, the gluten-free grain rich in protein, calcium, and magnesium. Ideal for vegans, it supports bone health, reduces inflammation, and lowers cholesterol. Learn how to cook it for optimal digestion and why it's a cooling food in Chinese Medicine. Perfect for robust individuals seeking a nutritious diet upgrade.
How to Prolong your Health Span
Discover practical ways to enhance your health span—not just living longer but feeling great for longer. Explore anti-inflammatory diets, exercise, stress reduction, and key nutrient-rich foods like omega-3s, berries, and turmeric. Learn lifestyle strategies like "Hara Hachi Bu" and the benefits of social connection for ageing well. Perfect for proactive wellness seekers.