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:
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.
How to Properly Cook + Store Oils
Learn the best oils for cooking and storing to avoid harmful free radicals and inflammation. Discover why extra virgin olive oil, coconut oil, and butter are healthier choices, and why vegetable oils should be avoided. Tips on storage and usage ensure your oils stay fresh and nutrient-rich.
Cooking with oil: Explained
Discover the healthiest oils for cooking and why avoiding polyunsaturated fats at high temperatures is essential. Learn how to store oils properly, the benefits of extra virgin olive oil, and why trans fats from reheated oils are harmful. Maximise your health by cooking smartly and protecting your oils from light, heat, and air.
The Effects of Blue Lights (from digital products)
Blue light from screens can disrupt sleep, damage skin, and strain eyes. Learn how to minimise its effects with screen filters, antioxidant-rich diets, and protective habits. Discover the benefits and risks of blue light and how to safeguard your health from digital exposure.
Hypertension / High Blood Pressure: Natural Treatments
Discover natural ways to lower high blood pressure, from stress management and regular exercise to dietary changes. Learn how potassium-rich foods, omega-3s, hibiscus tea, and Chinese medicine principles can support heart health and reduce HBP risks naturally.
Protein: Explained
Discover the essentials of protein for health and healing. Learn how to balance plant-based proteins for a complete amino acid profile, the benefits and risks of animal protein, and why B12 supplementation is crucial for vegans. Embrace a flexitarian approach for optimal nutrition tailored to your needs.
Should we all be taking probiotics?
Discover whether probiotics are essential for everyone. Learn the benefits of probiotic-rich foods and supplements for gut health, mood, skin, and more. Find tips on choosing the right probiotic supplement, when to avoid them (like with SIBO), and why cycling them is crucial for balanced gut bacteria.
PCOS: Polycystic Ovarian Syndrome, Explained
Getting a PCOS diagnosis can be scary - especially if you are thinking about trying to conceive. PCOS is a complex condition with a huge range of different symptoms.
The Impact of Trauma on Health
Early-life trauma can shape our health, often resurfacing as chronic conditions like autoimmune diseases or cancer. Discover how subconscious triggers from past experiences affect your well-being and how lifestyle changes and healing practices can promote recovery. Learn about transformative insights from Dr Jeff Rediger and Dr Gabor Maté, and explore the benefits of meditation and distant healing. Start your journey to healing today!
Vegetables for Immune Support
Discover the immune-boosting power of vegetables! From broccoli and bok choy to garlic and radishes, learn which vegetables are rich in nutrients like vitamins C, A, and beta-carotene, and how they can protect against sore throats, viruses, and inflammation. Maximise benefits by eating them raw or lightly cooked. Combine with whole grains for even greater healing effects!