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:
Welcoming Autumn & the change in seasons
Discover how Traditional Chinese Medicine (TCM) views autumn as a time of refinement, restraint, and transformation. Learn how to protect your lungs, embrace the emotional and physical changes of the season, and nourish your body with autumn-inspired practices, foods, and routines. Prepare for winter with mindfulness and balance.
Is Resistance Training the Best Kind?
Explore the benefits of resistance training, from boosting metabolism and bone density to improving glucose control and reducing disease risks. Learn how to tailor exercise to your needs, especially if managing autoimmune conditions. Combine strength training with daily walks for a balanced approach to long-term health.
A diet, for life?
Discover why specialised diets like low FODMAP, keto, or low histamine may help symptoms but aren't always a permanent solution. Explore root causes like SIBO, candida, or leaky gut to expand your food options and improve gut health. Learn how diversity in your diet can support overall wellness—except in cases of allergies like coeliac disease.
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.
Buckwheat - Worth a Try
Discover the benefits of buckwheat—a gluten-free, fibre-rich seed packed with plant protein, iron, and magnesium. Ideal for vegans and those managing high cholesterol or blood sugar, buckwheat promotes gut health, improves circulation, and strengthens blood vessels. Learn how to cook it and explore its uses in crepes, groats, and soba noodles. Try it for better health today!
Eggs: A Complete Protein
Discover why eggs are a nutritional powerhouse! Packed with complete protein, vitamins, omega-3s, and choline, they support growth, brain and heart health, eye health, and weight loss. Learn how they fit into a balanced diet and their role in Traditional Chinese Medicine. Perfect for your wellness journey!
Celery for your health
Discover the incredible benefits of celery! Packed with antioxidants, vitamins, and minerals, it reduces inflammation, supports digestion, lowers blood pressure, and boosts memory. Learn how celery’s alkalising and anti-inflammatory properties align with Traditional Chinese Medicine for overall health. Perfect for weight management and wellness!
Tomatoes: Benefits
Explore the benefits of tomatoes for men’s health and fertility. Rich in antioxidants, lycopene, vitamins, and minerals, they support heart, bone, skin, and eye health. Learn how tomatoes cool and cleanse in Traditional Chinese Medicine, plus tips on consumption for optimal wellness.
Antioxidants & Free Radicals: Explained
Discover how antioxidants protect your body by neutralising harmful free radicals caused by toxins, pollution, and poor diet. Learn the science behind oxidative stress, its link to ageing, and how to include antioxidant-rich foods and nutrients like vitamins E, C, and selenium in your diet. Stay healthy and youthful!
Spinach - Not always healthy!
Spinach is packed with iron, antioxidants, and bone-friendly nutrients like calcium and magnesium. However, beware of its high pesticide content, E. coli risk, and oxalates, which may affect sensitive individuals. Learn how to enjoy spinach safely with tips on organic options, cooking methods, and moderation. Stay informed for better health!
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!
Salt, and Potassium
Discover the surprising benefits of unrefined salt in digestion, kidney health, and Chinese medicine. Learn how to balance sodium and potassium for optimal health. Explore why whole sea salt and pink Himalayan salt are better choices for your well-being.
Fibromyalgia Syndrome (FMS): Explained
Understand fibromyalgia syndrome (FMS), its symptoms, and how to manage it naturally. Explore dietary tips, supplements like magnesium and CoQ10, acupuncture, and low-impact exercise to relieve pain and improve well-being. Ideal for those seeking holistic solutions to chronic pain and fatigue.
Melatonin for sleep & SO much more
Discover the powerful benefits of melatonin beyond sleep, including fertility support, antioxidant protection, stress reduction, and anti-ageing effects. Learn how to naturally boost melatonin levels with foods like bananas and almonds, and explore its role in conditions like migraines, depression, and cancer care.
Vagus Nerve: How to Stimulate it to Decrease Inflammation
Learn how to activate your vagus nerve to reduce inflammation, stress, and trauma effects. Explore simple techniques like deep breathing, humming, cold showers, and laughter to support your parasympathetic nervous system and promote emotional wellness. Perfect for stress relief and healing.
Probiotics: Explained
Discover how probiotics support gut health, boost immunity, and enhance mood and cognitive function. Learn about their role in managing IBS, IBD, acid reflux, and insomnia, plus top food sources like yoghurt, kefir, and kimchi. Get tips on supplement use for optimal digestive and overall wellness.
IBS - Irritable Bowel Syndrome: Treatment & Prevention
Explore natural remedies and lifestyle changes for managing IBS symptoms like bloating, constipation, and diarrhoea. Learn about probiotics, congee recipes, and Chinese medicine insights for gut health. Discover how to soothe your digestive system and prevent flare-ups with holistic nutrition.
Avoid drinking with meals
Discover why drinking during meals can hinder digestion and nutrient absorption. Learn how timing your water intake improves stomach acid efficiency and supports better digestive and hormone health. Simple tips for optimal hydration and digestion.
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.
The Benefits of Fruit
Discover the nutritional benefits of fruit, from vitamins and minerals to fibre and enzymes. Learn why eating seasonal, organic fruit in moderation supports digestion, balances blood sugar, and aligns with Chinese medicine principles. Get tips on storing and preparing fruit for maximum health benefits.