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:
Zinc - an all-important mineral
Zinc is vital for immune support, reducing inflammation, and managing autoimmune conditions like IBD and rheumatoid arthritis. It also plays a role in improving acne, eye health, and male fertility. Learn about zinc's benefits, dietary sources, and the importance of proper supplementation for overall well-being.
Bones, Bones, Bones: How to Preserve & Strengthen Them!
As women age, osteoporosis risk increases due to hormonal imbalances and nutrient deficiencies. Learn how to enhance calcium absorption with magnesium, vitamins A, D, C, and phosphorus. Discover the role of diet, exercise, and Chinese medicine in preserving bone health and preventing bone loss.
Lectins, soaking + storing nuts and seeds properly
Learn how soaking and storing nuts, seeds, and legumes can reduce lectins, protect your digestive health, and support conditions like IBS, IBD, and SIBO. Discover the ideal soaking times for different nuts and the best storage tips to maintain freshness and nutritional value.
SIBO: Small Intestine Bacterial Overgrowth: Explained
SIBO is a common cause of IBS and digestive discomfort, often leading to bloating, cramping, and food intolerances. Learn about its causes, symptoms, and simple breath test for diagnosis. Discover effective treatment strategies, including dietary changes to restore gut health.
Cholesterol: Explained
Learn about the role of cholesterol in the body, the impact of high levels on heart health, and how to manage cholesterol through a plant-based diet, healthy fats, and lifestyle changes. Discover foods like omega-3-rich fish and plant oils that can boost good cholesterol and improve circulation.
Juices and Smoothies - are they healthy?
Smoothies can be a healthy addition to your diet, but it's important to focus on the right ingredients. Learn why smoothies with more veggies and less fruit, spiced nut milks, and fibre-rich additions are better for digestion and blood sugar regulation. Discover how to make your smoothie both nourishing and balanced.
Shiitake Mushrooms - a Secret Immune Booster
Shiitake mushrooms are packed with immune-boosting properties, including antiviral, antibacterial, and anti-candida effects. They support heart health, balance cholesterol, aid in weight management, and have anti-cancer benefits. Learn how this powerful mushroom can benefit your health and help with conditions like cancer and chemo side effects.
Looking for a natural high? Beta Endorphin is how to get it.
Beta-endorphins are natural mood-boosting chemicals that influence emotional well-being, pain tolerance, and cravings. Discover how activities like exercise and a balanced diet can elevate your beta-endorphin levels, reduce sugar cravings, and enhance emotional resilience. Learn how to naturally achieve a "high" without relying on sugar or alcohol.
Broccoli for detoxification & Smoking
Broccoli and other brassicas help detoxify the liver, clear carcinogens, and reduce DNA mutations, making them essential for smokers or those exposed to environmental toxins. These vegetables also support hormone balance, boost immunity, and aid in detoxifying unwanted oestrogen. Learn how adding broccoli to your diet can help protect your body.
Lemons and Limes: Benefits for Health
Lemons and limes are rich in vitamin C, flavonoids, and antioxidants, offering benefits for heart health, digestion, cholesterol, and immune support. Learn how their antiseptic properties can help fight colds, improve gut health, and more. Plus, discover how to use them in Chinese Medicine for digestive balance.
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.