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:
Berries & all their health benefits
Explore the incredible health benefits of berries, from anti-cancer properties and immune-boosting to hormone regulation and digestive health. Learn about strawberries, raspberries, goji berries, and blackberries in both Western nutrition and TCM, plus tips for eating and preserving them.
Prebiotics: Explained
Understand prebiotics—the indigestible carbs that fuel probiotics. Learn how they improve digestion, prevent IBS, reduce inflammation, and support immunity. Discover prebiotic-rich foods like onions, garlic, and chicory root, plus their role in preventing colon cancer and easing conditions like eczema and asthma. Boost your gut health naturally!
Sweet Potato - Which is more beneficial to health, Orange or Purple?
Discover the surprising health benefits of sweet potatoes! Learn why the purple variety outshines orange in antioxidants, cancer protection, blood sugar regulation, and gut health. Packed with vitamins, fibre, and phytonutrients, sweet potatoes also support immunity and eye health. Get tips on preparation and their role in Chinese Medicine for optimal benefits.
Chia Seeds: Benefits & Proper Storage
Discover the benefits of chia seeds for heart health, digestion, and more! Packed with omega-3s, fibre, protein, and antioxidants, chia seeds nourish vitality and help with constipation and acid reflux. Learn how to store them to avoid rancidity and prepare them as a gel or dessert. Opt for organic chia seeds and enjoy this nutrient powerhouse in your diet.
Does a food label influence our diet?
Explore how food labels impact appetite, hormones, and digestion. Learn how terms like "light" or "indulgent" affect fullness and hunger hormones like ghrelin. Discover tips to shift your mindset for healthier eating habits, portion control, and improved digestion. Avoid the calorie trap and embrace nutrient-dense meals for lasting satisfaction.
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.
IBS & Diarrhoea - So common, yet so poorly understood. TCM has the answers.
Explore Traditional Chinese Medicine’s approach to treating IBS-D (diarrhoea) and strengthening the spleen. Learn which foods exacerbate IBS and which nourishing options can restore balance. Find tips on diet, mindfulness, and lifestyle for better digestive health and symptom relief. Perfect for those struggling with IBS, bloating, and digestive discomfort.
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.
Brown Rice for your Mental Health
Discover the mental health benefits of brown rice! Packed with fibre, antioxidants, B vitamins, and unique compounds, brown rice supports blood sugar regulation, liver health, and brain function. Learn how this calming food can boost your mood, improve circulation, and help manage anxiety and depression.
The Benefits of Coconuts
Explore the amazing benefits of coconut! From stabilising blood sugar to supporting brain health, bone strength, and thyroid function, coconut is a powerhouse. Learn how its antioxidants, healthy fats, and minerals can boost your health, plus tips on using coconut oil for oral health and skin care.
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.
Rice - Brown, red and wild
Discover the health benefits of brown, red, and wild rice. Packed with antioxidants, B vitamins, and minerals, these whole grains support heart health, digestion, and mental well-being. Learn how rice is considered a vital Qi food in Chinese Medicine and how to prepare it for optimal nutrition.
Grounding/Earthing - Worth the Hype?
Grounding, or earthing, connects your body to the earth's negative charge, promoting a stable bioelectrical environment. Our modern lifestyle often isolates us from this connection, but studies show that grounding can alleviate chronic pain, improve sleep, and enhance immune and digestive health. Try spending 30-40 minutes barefoot on natural surfaces like grass or sand, or use earthing products like mats and sheets.
Tea: Green or Black?
Discover the health benefits of green and black tea. Green tea, rich in antioxidants, promotes relaxation, improves memory, and protects against cancer. Black tea offers some health benefits but should be consumed in moderation. Learn how these teas support digestion, heart health, and overall well-being.
Basil: Benefits & Storage
Basil is packed with vitamins, antioxidants, and minerals, offering benefits like improved digestion, reduced inflammation, and immune support. It also aids in reducing bloating, arthritis pain, and calming the mind. Learn how to store basil properly and enjoy its health benefits in your cooking.
The Heart & Mental Clarity
In Traditional Chinese Medicine, the heart not only regulates blood circulation but also influences mental clarity, memory, and emotional wellbeing. Discover how blood deficiency and heart disharmony can lead to symptoms like brain fog, insomnia, and anxiety. Learn about foods and lifestyle habits to calm the mind and nourish the heart.
Anaemia & Blood Deficiency
In Traditional Chinese Medicine, anaemia is viewed as blood deficiency, often linked to weak spleen or kidney function. Explore the signs of blood deficiency, such as fatigue, pale skin, and hair issues, and learn how to nourish the body with blood-building foods like nettles, beets, and bone broth. Discover how diet and lifestyle can help restore energy and vitality.
Eczema: Treatment & Prevention
Eczema, often linked to asthma, hay fever, and gut issues, can be triggered by stress and environmental factors. Learn about effective natural treatments, including calendula, evening primrose oil, probiotics, and zinc, to soothe inflammation and promote healing. Discover which foods to avoid and how lifestyle changes can help prevent flare-ups.
Always Bloated? Low Stomach Acid Might be to Blame
Chronic bloating, belching, and digestive discomfort might point to low stomach acid (HCL). Learn how insufficient HCL affects protein digestion, gut health, and nutrient absorption. Discover simple tests to check HCL levels and tips to boost stomach acid naturally, including apple cider vinegar, bitters, and zinc-rich foods. Take control of your digestive health today!