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
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Hot-Cold Therapy Benefits
Hot-cold therapy combines the benefits of hot baths and cold exposure to enhance health. Warm baths relax muscles, improve blood flow, and may lower blood sugar, reducing diabetes risk. Cold water boosts circulation, reduces post-workout soreness, and elevates mood by increasing endorphins. This invigorating practice, embraced by cultures like the Romans, rejuvenates the body and mind.
Protein, is it really that important?
Discover why protein is a crucial building block for your body, from muscle repair to hormone production. Learn how much protein you need based on your weight, lifestyle, and health goals. Explore plant-based protein options, meal ideas, and snack suggestions to keep you full, regulate blood sugar, and support overall well-being.
Immune Health According to TCM
A strong immune system is vital for good health. In Chinese medicine, protective Qi (Wei Qi) relies on nutrient absorption and oxygen. Essential elements for immune health include a mainly plant-based diet, regular exercise, 6-8 hours of sleep, and a balanced weight. Focus on protein, limit sugar, increase antioxidant-rich vegetables, and consider vitamins A, C, E, D, B6, B12, and essential minerals like zinc and selenium. Enjoy nature and reduce stress for optimal well-being!
Migraines that come with your Period
Learn how migraines associated with your period can be triggered by hormonal changes and magnesium deficiency. Discover foods rich in magnesium, like spinach and dark chocolate, and explore natural remedies to help reduce the frequency and intensity of period-related migraines. Understand the connection between oestrogen withdrawal, iron loss, and menstrual migraines.
Lysine - A Magic Cold Sore Solution
Discover how Lysine, an essential amino acid, can help prevent and shorten the duration of cold sores caused by the Herpes Simplex Virus. Learn about its role in reducing anxiety, supporting bone health, and boosting collagen production for wound healing. Find out when and how to use Lysine for optimal health benefits.
The Benefits of Broccoli
Explore the numerous health benefits of broccoli, from supporting hormone balance in PCOS to reducing cancer risks and hormonal acne, and promoting eye and digestive health. Learn why broccoli is a powerhouse for both men and women’s wellness and the best ways to prepare it for maximum nutrition.
Fibromyalgia Explained
Fibromyalgia is a chronic pain condition affecting muscles, joints, and tendons, often accompanied by fatigue, sleep issues, and mood disturbances. Learn about its causes, brain chemistry changes, and how natural approaches like acupuncture, dietary changes, and supplements can help manage symptoms. Find holistic solutions to restore balance and improve quality of life.
Generally feeling exhausted and don’t know why? Magnesium to the Rescue
Chronic fatigue, stress, or poor sleep? You could be magnesium deficient. Essential for energy production, hormone balance, and relaxation, magnesium is nature's calming mineral. Learn how it supports PCOS, sleep quality, menstrual cramps, and more. Explore dietary sources, supplements, and soothing Epsom salt baths to restore balance. Boost your energy and wellness naturally!
Almonds: Benefits & Soaking
Discover the incredible health benefits of almonds, from heart and blood sugar health to easing acid reflux and aiding weight management. Learn why soaking almonds overnight enhances digestion and maximises nutrient absorption. Explore their role in Ayurveda and Chinese Medicine for holistic well-being. Start soaking your almonds today for a simple boost to your diet and health!
Telomere Shortening Explained
Telomeres protect your DNA like shoelace tips prevent fraying. Over time, stress, smoking, processed foods, and a poor diet accelerate telomere shortening, leading to ageing and illness. Discover how lifestyle changes—like reducing stress, eating more plants, and avoiding processed foods—can protect telomeres and potentially reverse cellular ageing for improved health and vitality.
Miso + Wakame for Sex Hormone Excretion
Learn how miso and wakame support hormone detoxification by promoting sex hormone excretion. Discover the role of these foods in reducing oestrogen dominance symptoms like jawline acne, improving liver function, and aiding with constipation. Perfect for women’s health, PCOS, fertility, endometriosis, and hormonal acne management. Find out more about incorporating these natural hormone health boosters into your diet.
The Power of Herbs and Spices
Herbs and spices do more than enhance taste—they offer powerful health benefits. From anti-inflammatory turmeric to immune-boosting rosemary, each spice serves a purpose. Learn how to pair spices with meals for digestion, colds, or heavy foods. Explore tips to store and use these natural healers for optimal flavour and well-being. Unlock the power of herbs in your daily meals!
Alkaline Diet Explained
Curious about the alkaline diet? Learn how stress, processed foods, and excess dairy or meat can create an acidic environment linked to poor health. Discover how fruits and vegetables, though acidic before digestion, alkalise your body and promote wellness. Understand why an alkaline diet helps balance pH levels for better health and stronger bones. Explore simple steps to create a balanced, alkaline lifestyle!
How to Navigate the Supermarket & Do a Healthy Shop
Learn how to navigate the supermarket like a pro! From decoding food labels to avoiding harmful additives, this guide helps you make healthy, cost-effective choices. Perfect for anyone looking to prioritise nutrition without breaking the bank.
Fibre: What is it, and Why do we need it?
Discover the benefits of fibre for your digestive health and beyond. Learn about soluble and insoluble fibre, their sources, and how to incorporate 35g of fibre daily for better digestion, blood sugar balance, and overall wellness.
Kale & its Benefits
Discover the health benefits of kale, from supporting eye health and heart health to aiding detoxification and cancer prevention. Learn why kale is a cruciferous superstar in nutrition and Traditional Chinese Medicine, and how to prepare it for maximum benefits.
Seaweed: A Superfood
Explore the powerful benefits of seaweed as a superfood, packed with essential minerals, vitamins, and antioxidants. Learn how seaweed supports weight management, thyroid health, detoxification, and can relieve digestive issues, hormonal imbalances, and even cancer-related concerns.
Does Having Negative Thoughts Influence Our Health?
Learn how negative thoughts can impact our health and immune system. Discover the power of facing the truth and embracing emotional awareness. Explore how confronting our emotions can lead to significant change and healing, rather than relying solely on blind optimism.
Saffron: A Powerful Antidepressant
Discover the remarkable benefits of saffron, a powerful polyphenol known for its antidepressant effects, antioxidant properties, and ability to reduce inflammation. Learn how saffron supports mood, brain health, libido, PMS relief, and eye health, including macular degeneration. Find out how to use this luxurious spice or choose quality supplements safely.
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.