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:
Vegetables & Their Benefits
Discover the powerful health benefits of vegetables, from immune-boosting cruciferous veggies like broccoli and kale to liver-clearing nightshades like tomatoes and potatoes. Learn how to enhance your diet with seasonal, locally grown vegetables, while being mindful of thyroid health and digestive issues.
Meditation: the How and the Why
Learn how meditation can transform your emotional wellness and health. Discover simple techniques like Yoga Nidra, Relaxation Response, and HeartMath to reduce stress, promote healing, and improve sleep. Start with 10-20 minutes a day to experience the powerful benefits of meditation for your mind and body.
Sardines, more than just Omega 3!
Sardines are a powerhouse of nutrients beyond Omega-3! Packed with B12, calcium, vitamin D, and protein, they're excellent for bone health, immune support, and reducing inflammation, especially in autoimmune conditions. Learn how to prepare sardines for maximum benefit and avoid oxidative damage.
Macular Degeneration: Prevention & Treatment
Prevent age-related macular degeneration (AMD) with lifestyle changes and eye-friendly foods. Learn what to avoid (like UV exposure and processed foods) and discover helpful nutrients, including lutein, omega-3, zinc, and vitamins E and C, for eye protection. Explore natural supplements like bilberry and melatonin to support vision health.
HOW to eat to support your mental health?
Support your mental well-being by eating mindfully and regularly. Learn how Chinese Medicine links overthinking to digestive health and discover the best foods to relieve anxiety, including tips for balancing the spleen and stomach. Explore the importance of mindful eating, meal timing, and avoiding cold, raw foods for better digestion and emotional balance.
Ashwagandha for Mental Health & Stress Relief
Discover Ashwagandha, the Ayurvedic herb known as Indian ginseng, for managing chronic stress, insomnia, anxiety, and fatigue. Learn how it supports mental health, boosts energy, and promotes better memory. Explore its anti-inflammatory properties for arthritis and its role in improving red blood cell production. Try organic Ashwagandha root for natural relief.
Chewing - For Weight Loss & Better Digestion
Learn how proper chewing improves digestion, supports weight loss, and prevents digestive issues. Chewing 40-50 times per bite stimulates enzyme production, aiding in nutrient absorption and keeping you full longer. Avoid overeating, bloating, and discomfort with this simple, yet effective, habit for better digestion and overall health.
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
Type 2 Diabetes: Prevention & Treatment
Learn how to prevent and manage Type 2 Diabetes (DT2) with natural approaches. Discover dietary adjustments, such as reducing refined carbs and processed foods, and incorporating chlorophyll-rich foods. Explore how Chinese medicine categorizes DT2 and how to tailor your nutrition based on your body type. Find tips on minerals, oils, exercise, and lifestyle changes to support blood sugar regulation and overall health.
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.
Walnuts: Benefits
Learn about the amazing benefits of walnuts, including their high antioxidant and omega-3 content. Discover how they help reduce inflammation, support brain health, enhance sperm quality, and aid digestion by relieving constipation. Find out why walnuts are a warming food, ideal for those feeling cold or dealing with respiratory issues, and how they can boost metabolism for better fat burning.
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!
Brushing your Teeth can boost your Fertility
Did you know oral health can impact fertility? Discover how periodontal disease and mouth infections affect ovulation, sperm quality, and pregnancy outcomes. Learn why brushing, flossing, and using probiotic mouthwash can help boost fertility and support reproductive health for both men and women.
Turmeric: Golden Magic
Turmeric is a powerful anti-inflammatory that aids in reducing acne, promoting skin brightness, and supporting liver detoxification. It also boosts immunity, supports weight loss, and helps manage diabetes. Learn why combining turmeric with black pepper and healthy fats enhances its effectiveness, and discover the many benefits of this golden root for overall health.
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.
Do Wholefoods = brown foods?
Whole foods like quinoa, millet, and buckwheat offer superior health benefits compared to wholewheat products made from refined grains. Learn how choosing whole foods over processed grains can help reduce the risk of chronic diseases like diabetes, heart disease, and cancer, while supporting weight management.
