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:
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
Osteoarthritis: Treatment & Prevention
Discover natural ways to prevent and treat osteoarthritis (OA) symptoms like joint pain, stiffness, and swelling. Learn how weight management, an anti-inflammatory diet, and nutritional supplements (like vitamins D3, C, and glucosamine) can support joint health. Explore Chinese medicine recommendations and complementary therapies such as acupuncture and laser therapy to ease OA discomfort and improve mobility.
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!
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.
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.
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!
Intermittent Fasting: Explained
Discover how intermittent fasting helps your body burn fat for energy, promoting healing, weight loss, and improved metabolic health. Learn about the science behind ketosis, optimal fasting times, and how this practice can enhance insulin sensitivity, gut health, and reduce inflammation. Perfect for those seeking a natural approach to health and wellness.
Melatonin, Cortisol & Sleep Cycles: Explained
Discover how melatonin and cortisol shape your sleep-wake cycle and impact your overall health. Learn tips for better sleep hygiene, managing cortisol naturally, and optimising your schedule for restful nights and energised mornings. Explore how sunlight, diet, and stress management can enhance sleep quality and support emotional wellness.
Cutting out fats - A good or bad idea?
Confused about fats in your diet? Learn why cutting out healthy fats can harm your health and why natural, unrefined fats like those from nuts, seeds, and oily fish are essential for hormone balance, brain function, and overall wellness. Discover the truth about saturated fats, trans fats, and healthy fat intake.
Brassicas in the treatment of Oestrogen Dominance
Discover how cruciferous vegetables like kale, broccoli, and cabbage help detoxify oestrogen and balance hormones. Learn how Brassicas support the liver, reduce PMS, hormonal acne, and alleviate symptoms of oestrogen dominance. Improve your hormone health naturally with these powerful veggies.
The L-Theanine craze
L-Theanine, found in green, black, and oolong teas, promotes calmness and reduces anxiety. Discover the benefits of this amino acid for blood pressure and digestion, while enjoying tea as a natural remedy. Learn why whole foods may be a better choice than supplements for your emotional wellness.
Explaining the Controversy around Soybeans
Soybeans are rich in calcium, isoflavones, and vitamin E, offering potential benefits like easing menopause symptoms and supporting bone health. However, risks include goitrogens, oxalates, and allergies. Learn why fermented soy forms like tofu, miso, and natto may be the safest and healthiest choice. Discover the truth about soy and how to enjoy it wisely!
Cinnamon + Blood Sugar Regulation
Struggling with energy dips or sugar cravings? Discover how Ceylon cinnamon can regulate blood sugar levels, support hormone health, and improve overall wellness. Ideal for PCOS, stress management, and emotional well-being. Learn the benefits and why Ceylon cinnamon is the healthier choice.
How to Properly Cook + Store Oils
Learn the best oils for cooking and storing to avoid harmful free radicals and inflammation. Discover why extra virgin olive oil, coconut oil, and butter are healthier choices, and why vegetable oils should be avoided. Tips on storage and usage ensure your oils stay fresh and nutrient-rich.
Cooking with oil: Explained
Discover the healthiest oils for cooking and why avoiding polyunsaturated fats at high temperatures is essential. Learn how to store oils properly, the benefits of extra virgin olive oil, and why trans fats from reheated oils are harmful. Maximise your health by cooking smartly and protecting your oils from light, heat, and air.
Should we all be taking probiotics?
Discover whether probiotics are essential for everyone. Learn the benefits of probiotic-rich foods and supplements for gut health, mood, skin, and more. Find tips on choosing the right probiotic supplement, when to avoid them (like with SIBO), and why cycling them is crucial for balanced gut bacteria.