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:
Beetroot to Boost Exercise Performance
Beetroot, rich in nitrates, enhances exercise performance by improving oxygen use and stamina. It also helps lower blood pressure and supports liver detox. Packed with essential nutrients, it’s great for overall health, hormone regulation, and fertility. Discover how beetroot can support your fitness, blood health, and more.
Collagen: But what if you’re Vegan?
Collagen supports youthful skin, hair, nails, and bone density. For vegans, a balanced diet with key nutrients like vitamins C, E, zinc, and amino acids can help promote collagen production. Learn how to maintain your collagen health with plant-based foods and natural lifestyle tips.
Wake up and smell the Rosemary
Discover the powerful benefits of rosemary for brain health, memory, and focus. Rosemary reduces inflammation, supports gut health, aids detoxification, and improves circulation. Perfect for those with cold hands, tension headaches, or a busy mind—add it to your tea or water today!
Weight Loss: How to make it Stick
Discover effective weight loss strategies that stick. Learn how to prioritise fibre, protein, and healthy fats while avoiding processed foods, sugar, and alcohol. Explore the benefits of gut health, antioxidants, intermittent fasting, and stress management for a healthier, sustainable weight loss journey.
How to Cook with Oil for Maximum Health Benefits
Learn the healthiest ways to use cooking oils. Discover why organic extra virgin olive oil is a top choice, how to store oils properly, and which oils to avoid heating. Protect your health by understanding the impact of heat, light, and air on oils, and explore alternatives for cooking without compromising nutrients.
The Incredible Uses of Bee Products for Health
Discover the incredible health benefits of bee products. From raw honey’s liver support and Manuka honey’s antibiotic properties to bee pollen’s immune-boosting nutrients, propolis’s healing effects, and royal jelly’s hormone regulation and fertility benefits—find the perfect bee product for your needs. Learn their uses and potential for allergies.
Grains: Good or Bad for Health?
Explore the health benefits and concerns of grains. Learn why whole grains are nutrient-rich, how they support energy, sleep, and nerve health, and their role in a balanced diet. Discover proper cooking methods and considerations for autoimmune conditions, including gluten sensitivity. Find the best grains for your unique health needs.
Broccoli Sprouts for Oestrogen Detoxification
Discover how broccoli sprouts support hormone health, oestrogen detoxification, and liver function. Rich in I3C and sulforaphane, they fight inflammation, suppress tumours, and aid conditions like endometriosis, fibroids, and oestrogen dominance. Learn how to sprout safely at home and unlock their full health benefits.
The Benefits of Coriander
Discover coriander's amazing health benefits! From reducing inflammation and aiding anaemia to supporting liver health and digestion, coriander is a natural powerhouse. Learn how it helps detoxify heavy metals, fights fungi and parasites, and enhances overall wellness. Perfect for IBS, arthritis, and more!
Exercise, when is the best time?
Maximise weight loss with morning workouts in a fasted state or boost strength and flexibility with afternoon sessions. Learn how timing affects fat burning, muscle gains, and cravings. Discover tips to personalise your fitness routine and align it with your health goals!
Fluid Retention - Parsley and Dandelion
Struggling with fluid retention? Parsley tea or fresh leaves can ease swelling, including PMS-related bloating. Dandelion supports liver health and reduces water retention but use cautiously to avoid cooling effects. Learn how these herbs also benefit IBS, bloating, and heavy metal detoxification.
How to Regulate your Blood Sugar
Struggling with blood sugar imbalances or hypoglycaemia symptoms? Learn how to stabilise energy levels by swapping refined carbs for whole grains, adding protein to meals, and prioritising fibre-rich veggies. Essential tips for managing PCOS, candida, and stress-induced sugar crashes included.
Processed Foods - Why?
Refined foods may be convenient, but they come at a cost to your health. Learn how swapping white rice, pasta, and refined carbs for whole grains can improve digestion, regulate blood sugar, and reduce the risk of chronic diseases like diabetes and heart disease. Find out why whole grains are superior for long-term health.
Are Soy products good for you?
Soybeans can offer health benefits due to their high protein content and estrogen-modulating effects, making them helpful for conditions like endometriosis and menopause. However, processed soy products may lose these benefits. Learn about the best forms of soy for health and why fermented options like tempeh and miso are preferable.
Apples: Benefits
Apples are rich in antioxidants, fibre, and pectin, making them great for heart health, detoxification, and gut health. They help regulate blood sugar, protect lungs, and reduce risks of age-related diseases. Learn why organic apples are a must for maximizing health benefits.
Tuna, its Mercury content & Coriander & Spirulina to the Rescue
Tuna is high in mercury, but coriander and spirulina can help detoxify heavy metals from the body. Coriander is a natural chelating agent with anti-inflammatory and antimicrobial properties. Spirulina, also a chelator, provides Omega-3 but should be avoided for autoimmune conditions. Learn more about these detoxifying powerhouses.
Saffron - what isn’t it good for!
Saffron is an exceptional herb known for its anti-inflammatory, anti-depressant, and antioxidant properties. It can boost cognitive function, alleviate symptoms of menopause and PMS, and improve emotional wellness. Learn how saffron helps with mood, liver qi stagnation, and even cognitive health in conditions like Alzheimer's and depression.
Eating in season, when food is ripe!
Eating food in season ensures you’re getting the most nutrients. Ripeness boosts flavor, color, and nutritional value, aligning with the plant's natural cycle. Learn how eating fresh, organic, and in-season produce supports optimal digestion and nutrient absorption, and why it's better than long-distance or modified foods.
Fennel Benefits
Discover the many benefits of fennel, from its antioxidant and anti-inflammatory properties to aiding digestion and improving eyesight. Learn how this versatile vegetable can support your health, and find out how to incorporate fennel into your daily routine. Enjoy fennel in salads, soups, teas, and more!
Embracing the change in season: the Earth Element
Discover how the change of season affects your health and emotions, according to Traditional Chinese Medicine. Learn how to nurture your earth element with diet, lifestyle tips, and acupressure to support digestion, reduce anxiety, and embrace autumn with balance. Focus on nourishing, warming foods and grounding practices to restore harmony.