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:
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.
Let your carbohydrates cool
Learn the science behind cooling cooked carbs like rice, pasta, and bread. Cooling converts fast-digesting starches into resistant starch, promoting steady energy, improved digestion, and balanced blood sugar. Discover how this simple trick supports hormone health, weight management, and overall wellness.
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.
Morning cleansing tea recipe
Start your day with a powerful cleansing tea! This recipe combines lemon, turmeric, cayenne pepper, apple cider vinegar, honey, and ginger to support detoxification, reduce inflammation, and soothe your respiratory system. Perfect for boosting energy and enhancing overall wellness.
Oestrogen Dominance: Explained
Oestrogen dominance can lead to various health issues, including cancer risk, fibroids, endometriosis, and hormonal acne. Learn how to support healthy oestrogen metabolism with diet, fibre, and avoiding endocrine disruptors. Discover foods like cruciferous vegetables, phytoestrogens, and nettle tea to balance oestrogen naturally.
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.
Orgasms, just for pleasure?
Orgasms are not just for pleasure—they offer numerous health benefits! From boosting immunity and reducing stress to enhancing fertility, orgasms promote better overall well-being. For women, they help regulate the menstrual cycle and improve sperm retention, while men benefit from better sperm quality and prostate health. Learn why orgasms are essential for physical and emotional health.
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.
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.
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.
Living in time with the Chinese Clock
Discover the Chinese medicine clock, a guide to aligning daily activities with your body's natural rhythms. Learn how organ energy cycles impact digestion, sleep, emotions, and productivity. Perfect for improving energy, hormone health, and overall well-being. Find out the best times for meals, work, relaxation, and sleep.
What to eat/avoid on your period
Ease period cramps and improve PMS symptoms with diet tips based on TCM and nutrition. Discover which foods to include and avoid based on your body's tendencies, from warming oats and black beans for cold cramps to cooling mung beans and spinach for heat. Learn how to reduce PMS by balancing omega-3 and avoiding refined sugars, oils, and toxins.
BO: Body Odour, what’s the story?
Discover how body odour can reflect imbalances in your organs according to Traditional Chinese Medicine. Learn about damp heat, dietary contributors like dairy, and how symptoms like night sweats or bad breath may relate. Explore holistic tips to improve BO through diet, lifestyle, and acupuncture. Perfect for those seeking natural solutions to wellness challenges.
Nausea, morning sickness & motion sickness
Discover natural remedies for nausea, morning sickness, and motion sickness, including ginger, acupressure on Pericardium 6, and diet adjustments based on Traditional Chinese Medicine. Learn practical tips to manage nausea and support digestive health naturally.
Turmeric, a bit of magic
Discover turmeric's magic! A powerful anti-inflammatory, turmeric supports immunity, skin health, digestion, and weight loss. It aids PCOS, endometriosis, IBD, and autoimmune conditions while lowering cancer risk. Learn how to maximise its benefits with black pepper and healthy fats in your meals. Perfect for hormonal and digestive health.
15 Tips to prepare your body for Pregnancy
Ready to start your pregnancy journey? Discover 15 expert-backed tips to prepare your body for conception. From balanced meals and better sleep to reducing stress and boosting vitamin levels, these tips support fertility for both women and men. Build a healthy foundation for a successful pregnancy.
The importance of a HOT cooked breakfast/meal
Boost your digestion and overall health with a hot, cooked breakfast! Learn why Chinese medicine and circadian rhythms support warm meals in the morning, how they aid nutrient absorption, and their role in managing digestive issues like bloating and IBS. Embrace this simple yet powerful change for hormone and gut health.