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:
Telomere Shortening Explained
Telomeres protect your DNA like shoelace tips prevent fraying. Over time, stress, smoking, processed foods, and a poor diet accelerate telomere shortening, leading to ageing and illness. Discover how lifestyle changes—like reducing stress, eating more plants, and avoiding processed foods—can protect telomeres and potentially reverse cellular ageing for improved health and vitality.
The Power of Herbs and Spices
Herbs and spices do more than enhance taste—they offer powerful health benefits. From anti-inflammatory turmeric to immune-boosting rosemary, each spice serves a purpose. Learn how to pair spices with meals for digestion, colds, or heavy foods. Explore tips to store and use these natural healers for optimal flavour and well-being. Unlock the power of herbs in your daily meals!
Alkaline Diet Explained
Curious about the alkaline diet? Learn how stress, processed foods, and excess dairy or meat can create an acidic environment linked to poor health. Discover how fruits and vegetables, though acidic before digestion, alkalise your body and promote wellness. Understand why an alkaline diet helps balance pH levels for better health and stronger bones. Explore simple steps to create a balanced, alkaline lifestyle!
How to Navigate the Supermarket & Do a Healthy Shop
Learn how to navigate the supermarket like a pro! From decoding food labels to avoiding harmful additives, this guide helps you make healthy, cost-effective choices. Perfect for anyone looking to prioritise nutrition without breaking the bank.
Fibre: What is it, and Why do we need it?
Discover the benefits of fibre for your digestive health and beyond. Learn about soluble and insoluble fibre, their sources, and how to incorporate 35g of fibre daily for better digestion, blood sugar balance, and overall wellness.
Kale & its Benefits
Discover the health benefits of kale, from supporting eye health and heart health to aiding detoxification and cancer prevention. Learn why kale is a cruciferous superstar in nutrition and Traditional Chinese Medicine, and how to prepare it for maximum benefits.
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.
Saffron: A Powerful Antidepressant
Discover the remarkable benefits of saffron, a powerful polyphenol known for its antidepressant effects, antioxidant properties, and ability to reduce inflammation. Learn how saffron supports mood, brain health, libido, PMS relief, and eye health, including macular degeneration. Find out how to use this luxurious spice or choose quality supplements safely.
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.
Blackstrap Molasses - Worth a Try
Discover the benefits of blackstrap molasses, a nutrient-rich superfood packed with iron, calcium, magnesium, and more. Learn how it supports energy, bone health, blood sugar regulation, and overall wellness.
Blueberries - Little Balls full of Benefits
Discover the incredible benefits of blueberries and bilberries. From boosting immunity, heart health, and memory to regulating blood sugar and supporting eye health, these superfruits are packed with antioxidants, flavonoids, and polyphenols. Learn why adding them to your diet daily is a must for long-term wellness.
The Positive Effects of Nuts and Seeds
Learn the health benefits of nuts and seeds, rich in omega-3, protein, and antioxidants. Discover tips for proper selection, storage, and preparation to avoid rancidity and maximise their anti-inflammatory and heart-protective properties.
Hempseeds, so tiny, yet so full of benefits
Discover the benefits of hemp seeds—a nutrient-dense superfood rich in essential fats, fibre, and plant-based protein. Support heart health, hormonal balance, digestion, and skin wellness. Learn how to incorporate these tiny powerhouses into your diet.
Berries & all their health benefits
Explore the incredible health benefits of berries, from anti-cancer properties and immune-boosting to hormone regulation and digestive health. Learn about strawberries, raspberries, goji berries, and blackberries in both Western nutrition and TCM, plus tips for eating and preserving them.
Prebiotics: Explained
Understand prebiotics—the indigestible carbs that fuel probiotics. Learn how they improve digestion, prevent IBS, reduce inflammation, and support immunity. Discover prebiotic-rich foods like onions, garlic, and chicory root, plus their role in preventing colon cancer and easing conditions like eczema and asthma. Boost your gut health naturally!
Sweet Potato - Which is more beneficial to health, Orange or Purple?
Discover the surprising health benefits of sweet potatoes! Learn why the purple variety outshines orange in antioxidants, cancer protection, blood sugar regulation, and gut health. Packed with vitamins, fibre, and phytonutrients, sweet potatoes also support immunity and eye health. Get tips on preparation and their role in Chinese Medicine for optimal benefits.
Chia Seeds: Benefits & Proper Storage
Discover the benefits of chia seeds for heart health, digestion, and more! Packed with omega-3s, fibre, protein, and antioxidants, chia seeds nourish vitality and help with constipation and acid reflux. Learn how to store them to avoid rancidity and prepare them as a gel or dessert. Opt for organic chia seeds and enjoy this nutrient powerhouse in your diet.
Does a food label influence our diet?
Explore how food labels impact appetite, hormones, and digestion. Learn how terms like "light" or "indulgent" affect fullness and hunger hormones like ghrelin. Discover tips to shift your mindset for healthier eating habits, portion control, and improved digestion. Avoid the calorie trap and embrace nutrient-dense meals for lasting satisfaction.
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.
IBS & Diarrhoea - So common, yet so poorly understood. TCM has the answers.
Explore Traditional Chinese Medicine’s approach to treating IBS-D (diarrhoea) and strengthening the spleen. Learn which foods exacerbate IBS and which nourishing options can restore balance. Find tips on diet, mindfulness, and lifestyle for better digestive health and symptom relief. Perfect for those struggling with IBS, bloating, and digestive discomfort.