BMI chart for Adults

 

 

 

 

 

 

 

 

A Note About BMI

However, BMI is not always the best measure of your overall health. It’s not even the best way to measure whether you’re carrying too much or too little fat on your body.

 

For example, an athlete may have a very high BMI, one that indicates being overweight. Despite having an “overweight” BMI, they may be very lean and fit. This is because muscle weighs more than fat.

 

Another example, you can have a normal BMI, but if you’re very muscular, you may have too little fat on your body. This can cause fertility problems.

 

Yet another possibility, your weight may be in the normal range, but you may carry more fat, and less muscle, than is healthy.

 

If you’re concerned about your weight (or lack of fat, or too much fat), talk to your doctor. They can do a full evaluation. This will give you much more information than BMI numbers alone.

Delicious & Healthy Chocolate Christmas Balls

I love this recipe, it is a great snack for when I am craving something sweet and since it is sugar free it is great for my health. I also find that they fill me up, so I don’t have to eat heaps of them to satisfy that craving.

I make these for family and friends as Christmas gifts and after all the indulgent food they have eaten, they are thankful for something healthy and yummy at the same time. They look fantastic inside a small colourful bowl, wrapped in cellophane and tied with Christmas ribbon. I usually double the recipe so there is enough for everyone. Makes about 30 small balls.

Ingredients:

  • 5 cups (225g) Whole Almonds (and or Walnuts, Cashews – whatever nuts you have handy!)
  • 15 Medjool Dates, pitted
  • 1 tablespoon Chia Seeds
  • 1 tablespoon Cacao Powder/Cocoa Powder
  • 2 tablespoons Coconut Oil
  • Zest of 1 Orange

Method:

  1. Place the nuts into a food processor and blend until they are finely ground.
  2. Add the dates, chia seeds, cocoa powder, coconut oil and orange zest and blend until the mixture is completely combined and holds together when you press a chunk together.
  3. Roll into large teaspoon sized balls using your hands, then place in the fridge to cool for 30 mins-1 hour.

I store these in the fridge in an airtight container and they last for a week or so.

Walnuts are great for the kidneys and if you are trying to conceive, they are especially beneficial for men!

 

Written by:

Dr Kate Howden

Acupuncturist

Dr. Kate Howden has been carefully selected to cover most of Dr. Elaine Hickman’s shifts while Elaine is on maternity leave. Elaine is confident that you’ll be well looked after by Kate.

Dr. Kate Howden is an empathetic and caring practitioner, with over a decade of nursing experience, in both general and psychiatric nursing. And now years of experience as a Chinese Medicine practitioner. She takes a holistic approach to client care and loves seeing people feel better about themselves.

Kate has a particular passion for women’s health. She is a mother with her own children and stepchildren and understands the many challenges women face. Kate also has experience in treating withdrawal from drug and alcohol addiction.

She enjoys regular games of netball and long walks with her partner.

Cupping Therapy: How Can This Help You Surpass COPD?

Cupping is amazing. It feels awesome. I love getting cupping and I love treating with cupping.

What is cupping and what does it actually do?

Cupping is where glass cups are applied to the skin. I use fire to remove the oxygen from the inside of the cup, this creates a vacuum so that when the cup is placed on the skin suction occurs. This suction separates the layers of skin and muscle and allowing blood and oxygen to flow. The space created by the suction also allows toxins to be pulled out and brought to the surface where the lymphatic system (the circulating body fluid that assists our immune system) can remove them.

The marks left by cupping are not a bruises but an indication of the stagnation hiding below the surface. The marks can range in colour from dark purple to yellow and fade within days to weeks. These marks lessen with each subsequent application of cups over the same area as the stagnation is resolved1. Cupping is harmless and does not cause any adverse side effects, additionally; the results are often fast2, 4.

Cupping can be beneficial for those with a Chronic Obstructive Pulmonary Disease (COPD)3. The phlegm build-up that is often experienced can be broken up and relieved with cupping over the lung area. Acupuncture & Chinese Herbal Medicine are a great conjunct to cupping therapy in treating airway diseases. I personally have experienced much relief from cupping to address phlegm, wheezing and coughing when using these therapies in combination to treat my symptoms of asthma. I also find that the calmness and relaxation experienced with Chinese Medicine helps reduce my symptoms. Cupping is great for relaxing the muscles, so you can breathe easier with shoulders and chest that are not strained and tensed up. Cupping promotes the body’s self-healing abilities so that it can fight the too readily encountered respiratory illnesses4.

In his book, Manz (2009) states: “There is no other disease where the therapist succeeds as quickly as in diseases of the respiratory organs. Hence, these are the true domain of cupping”. With muscle relaxation, break-up of phlegm, improvements to our immune system and relaxation, who wouldn’t want cupping?!

Written by:

Dr Kate Howden

Acupuncturist

Dr. Kate Howden has been carefully selected to cover most of Dr. Elaine Hickman’s shifts while Elaine is on maternity leave. Elaine is confident that you’ll be well looked after by Kate.

Dr. Kate Howden is an empathetic and caring practitioner, with over a decade of nursing experience, in both general and psychiatric nursing. And now years of experience as a Chinese Medicine practitioner. She takes a holistic approach to client care and loves seeing people feel better about themselves.

Kate has a particular passion for women’s health. She is a mother with her own children and stepchildren and understands the many challenges women face. Kate also has experience in treating withdrawal from drug and alcohol addiction.

She enjoys regular games of netball and long walks with her partner.

References

1Bentley, B 2015, ‘A Cupping Mark is not a Bruise’, The Lantern vol. 12 no. 2, pp. 14-20.

2Constantin, PI, ‘Cupping Therapy’, Scribd.

3Chirali, I 1991, ‘Practical Guide to Cupping Therapy’, Journal of Chinese Medicine no. 37, pp. 21-26.

4Manz, H 2009, ‘The Art of Cupping’, Thieme, Stuttgart.

Chinese Medicine for Acne

Argh pimples & acne! Are you battling these problems? Chinese Medicine can help you.

Acne is a chronic condition that begins in adolescence and presents with lots of inflamed and noninflamed pimples, oily skin & cysts1. It can be such a distressing condition, especially during the teenage years. Chinese Medicine uses a holistic and unique approach for every individual. We know that certain parts of the face correspond to different organs. So, for example, if you get lots of pimples on your forehead, to treat this I recommend drinking two glasses of room temperature water when you wake in the morning. This nourishes the stomach which is represented by the forehead in Chinese Medicine and therefore reduces the pimples there. So simple and easy!

The aim of Chinese Medicine is to reduce the inflammation of pimples, so we get rid of the redness, reduce the production of pus and regulate the skin, and hormones if need be. This can be done with a combination of acupuncture, herbs, and diet and lifestyle advice. The ability of acupuncture to reduce stress, improve the immune system2 and balance hormones1 makes it a great therapy for treating pimples and acne.

Maybe you’ve tried the drugs and the side effects have been too much, or perhaps you would prefer to take a more natural approach. Whatever your motivations, come and see me so I can help you through this distressing time.

Also, if you have been left with scarring from acne, cosmetic acupuncture can help to reduce the look of scars3 and give your skin a glow from the inside out!

Let’s nip acne in the butt together (or at least reduce it!). Receive a $20 discount on your next acupuncture or Chinese medicine appointment when you mention this offer about Acne by the  15th of December 2018.

Written by:

Dr Kate Howden

Acupuncturist

Dr. Kate Howden has been carefully selected to cover most of Dr. Elaine Hickman’s shifts while Elaine is on maternity leave. Elaine is confident that you’ll be well looked after by Kate.

Dr. Kate Howden is an empathetic and caring practitioner, with over a decade of nursing experience, in both general and psychiatric nursing. And now years of experience as a Chinese Medicine practitioner. She takes a holistic approach to client care and loves seeing people feel better about themselves.

Kate has a particular passion for women’s health. She is a mother with her own children and stepchildren and understands the many challenges women face. Kate also has experience in treating withdrawal from drug and alcohol addiction.

She enjoys regular games of netball and long walks with her partner.

 

References

1Mansu, SSY, Liang, H, Parker, S, Coyle, ME, Wang, K, Zhang, AL, Guo, X, Lu, C, Xue, CCL 2018, ‘Acupuncture for Acne Vulgaris: A Systematic Review and Meta-Analysis’, Evidence-based Complementary and Alternative Medicine, 2018: 4806734.

2Arranz, L, Guayerbas, N, Siboni, L, De la Fuente, M 2007, ‘Effect of acupuncture treatment on the immune function impairment found in anxious women’, The American Journal of Chinese Medicine, vol. 35, No. 01, pp. 35-51.

3Kiron, NM & Hoque, T 2018, ‘A Case Report of Acne Vulgaris: Treated by Combination of Acupuncture’, Journal of Clinical & Experimental Dermatology Research, Vol. 9(3) p. 446.

 

Using Aromatherapy to Reduce Anxiety and Depression

Are you feeling worried or stressed?

Does your Immune system need upkeep?

Do you have muscle soreness or discomfort?

Different circumstances in our daily lives can have an impact on our overall wellbeing. You could be dealing with a child who needs individual care, a friend who requires support, a spouse with stress from work, or a teenager worn out from playing sport.

Our sense of smell has a powerful physiological, mental and emotional response to our being.

Aromatherapy can be used to affect the smell receptors that have a direct link to the limbic system through the olfactory nerve, which is part of the brain. This can support a number of functions such as emotions, behaviour and memory, hence helping reduce stress, anxiety, and depression and also help the immune system to support overall health.

By placing a couple of drops in your hand and then cupping your hand around your nose and breathing in deeply could reduce the feeling of being overwhelmed or stressed. You could also place a few drops on a cotton ball and place it in the vents of your car, mix a spray bottle with a blend of oils and water to mist over furniture and carpet, or use it in a diffuser to bring a peaceful nights sleep.

Bringing essential oils into your daily routine can assist in creating an uplifting and focused lifestyle that can be used as a daily maintenance routine.

Another way to maintain a healthy lifestyle that can assist you in coping with anxiety and depression is to have an Aroma Touch Massage with Sue.

This massage technique has a clinical approach to applying essential oils along the energy pathways called meridians and visceral contact points of the back and feet to help balance the sympathetic and parasympathetic nervous systems of the body.  Using 8 different essential oils to support the immune system, help with muscle pain, reduce stress, uplift and bring overall balance and wellbeing back.

This is a great monthly maintenance routine to introduce into your lifestyle. The benefits far out-weigh the problems caused by feeling overwhelmed and stressed in your daily life. By changing a small part of your routine and giving back to yourself, not only assists you but also your family members to manage and feel supported by you more.

Book in today for your Monthly Maintenance, Aroma Touch Massage with Sue and bring back the you that you want to be. With a special running for the next two weeks, you can receive a $20 discount, however you mention this offer when booking in for the Monthly Maintenance by the 14th of December 2018.

Written by:

Sue Wellwood

Massage Therapist

Sue Wellwood specialises in a number of healing techniques that help bring balance and calmness to the body.

  • Shiatsu & Oriental Therapies
    • Remedial Massage
    • Advanced Energy Healing
    • Reiki
    • Esoteric Healing
    • Chi Nei Tsang (stomach massage)
    • Cupping and Moxibustion
    • Bach flower Remedies
    • Essential Oil Energy Balancing
    • Chakra Cleansing

References:

https://www.doterra.com/AU/en_AU/using-essential-oils

From traumatic birth to healing

Have you ever marveled at your body’s ability to heal itself? I know I have. Especially recently with my recovery from traumatic child-birthing..

.. One week I was exhausted from a 41 hour labour (30hr latent phase, then posterior presentation), incontinent from forceps delivery (why didn’t anybody warn me?), sore from an episiotomy (oh to be able to sit & walk normally). Disappointed about my home birth gone awry. Scared about my recovery (when can I be free of this catheter?)..

Just a few weeks later I was feeling well & functioning normally. At 6 weeks post birth it astonished me to think how I felt 4 weeks prior. So different. The body is truly amazing. It can heal fast. Especially when given the right conditions:

.. Adequate rest, nutrition, fresh air and in my experience, Qi Gong makes a huge difference.

Did I practice Qi Gong to speed up my recovery? Sure did!

What is Qi Gong? Basically, it’s an exercise involving simple movement (or postures), breath and the mind. Similar to Yoga & Tai Chi. But easier to learn & do.

When I started practising Qi Gong intensely in 2005, it changed my life. I thought I was fairly calm & well. Regular Qi Gong practice took my health to a whole new level. I felt amazing. And I became a more powerful healer.

So I’ve maintained a daily practice since then. Sometimes hours, sometimes minutes. But I always feel the benefits.

What are the benefits of Qi Gong?

  • Builds energy
  • Promotes circulation
  • Calms the mind
  • Soothes nerves
  • Boost immunity
  • Improves sleep
  • Connects you with your self
  • Facilitates emotional stability
  • Promotes flexibility
  • Stimulates metabolism
  • Builds muscular strength

Qi Gong has been proven to benefit anxiety, fibromyalgia, weight loss and much more..

 

 

I’ve taught and shared the benefits of Qi Gong for many years. I’ve stopped teaching for a while with a busy clinic taking up most of my time.

However, my recent self-healing experience has reminded me how important Qi Gong teaching is. I’d like to share the benefits with you..

So I’m running 2 workshops this Summer:

Sunday the 16th December 9.30am – 4.30pm

Sunday the 13th January 9.30am – 4.30pm

Location: Upstairs at 261 Waterdale Road, Ivanhoe

Would you like to learn how to boost your self-healing ability? Reach a deeper lever of calm & tranquility?  Then join me for the most relaxing Sunday your likely to spend.

Here is what participants have said about my workshops:

“I’ve meditated before, and I thought I knew how to relax, but never before have I been that relaxed! Never before has my mind been that empty!”

“I recently had the pleasure of attending a one day QiGong course with Elaine. It was a thoroughly relaxing and empowering way to spend the day. I was reminded of the power of the simple sequence. A couple of niggling issues disappeared over night. Thanks Elaine for your thorough teaching and sharing the wisdom.”

Click to reserve your place. Strictly limited to a maximum of 10 participants so be quick!

More information about Qi Gong

FAQ

Written by: Dr Elaine Hickman

Elaine Hickman

 

Workshop FAQ

Qi Gong Workshop ~ Frequently Asked Questions

What is Qi Gong?

Qi Gong is an ancient art, which is thought to have given birth to many of the Chinese sciences, such as Acupuncture and Traditional Chinese Herbalism.  The word Qi Gong simply translates as “Energy Work”.  Qi Gong is a way to cultivate and circulate internal energy.

 

Qi Gong is similar to Yoga and Tai Chi in that it involves postures, movements, breathing and meditation for healing and health promotion.  Qi Gong is unique in that it is more energy focused than most forms of Yoga, and does not involve holding difficult postures.  Qi Gong science is the foundation from which Tai Chi was developed, the focus is on fundamental wellbeing and self-healing.

 

At last count, there were over 450 forms of Qi Gong being taught in China.  It is generally said that it has five major schools, Medical, Martial arts, Buddhist, Taoist and Confucian. Another way Qi Gong is classified is into Active and Passive Qi Gong  – the latter being mainly still postures emphasising meditation.

 

What style of Qi Gong will be taught in this workshop?

Medical Qi Gong will be taught and practiced in this workshop.  It is a style of Qi Gong focused on self-healing, and is a Passive, stillness-orientated practice.

 

What will we be doing?

Learning and practising:

  • 4 stillness postures: sitting, standing, lying down
  • A gentle active, outdoor form
  • Loosing exercises to benefit your joints
  • An acupressure routine to follow sitting practice
  • How to implement practice in daily life
  • Relaxing & possibly sleeping at times 😊

 

Who is the teacher?

Qi Gong is such a powerful practice, it is important to learn from somebody who thoroughly understands Qi Gong.  Many claim to, but few actually do.  Dr Elaine Hickman will be teaching this Qi Gong workshop.  Elaine Hickman is a Doctor of Chinese Medicine who has specialised in Acupuncture for over 20 years.  Elaine has been studying Qi Gong since 1994 and learnt Medical Qi Gong from Qi Gong master Dr. Bisong Guo, author of “Listen to Your Body”.  Elaine practiced with Bisong intensely for five years, travelling to China on a Qi Gong study tour in 2006.   Elaine is passionate about bringing you an authentic, empowering and enjoyable workshop so you can experience the amazingly relaxing and healing benefits of Medical Qi Gong.

 

How many people will there be in the workshop?

The workshops will have a maximum number of 10 participants to ensure high quality teaching and practice.

 

What do I need to wear?

Loose fitting comfortable clothing and shoes with socks.

 

What level of ability is required?

The ability to lie down, stand, sit and be quiet is all that is essentially required.   The workshop is tailored to beginners, although the more experienced are welcome.

 

Are the workshops suitable for pregnant women?

Yes, the activities in the workshop are gentle. Please just advise your teacher.

 

What are the benefits of Qi Gong?

Regular Qi Gong practice:

Builds energy

Promotes circulation

Calms the mind

Soothes nerves

Boost immunity

Improves sleep

Connects you with your self

Facilitates emotional stability

Promotes flexibility

Stimulates metabolism

Builds muscular strength

Book your place in the next workshop

Stress Relief Naturally

Are you feeling overwhelmed? Is the stress of work plus kids and family getting too much for you too?

Acupuncture and Chinese herbs are great for relaxation and being able to manage life, stress free. I see many mothers (and fathers) who have found relief from stress through acupuncture and herbs.

Research1 has shown that acupuncture reduces stress and pain, and potentially depression. Sometimes it just gets all too much. There are pressures at work and then when you get home it seems never ending.

Life can just be too overwhelming at times. Sometimes the act of coming in for an appointment, sharing your story (or grievances!) and lying down and being cared for makes the world of difference.

On top of this are the benefits of acupuncture on both mental and emotional well-being. These come about from Serotonin release, modulation of the autonomic nervous system and improvements in immune function2. So not only do you feel better, your immune system is also strengthened, and you don’t catch everything that comes along. That is a win win!

Do you also find at the end of the day that your neck and shoulders are tight and sore? Or is your jaw painful from teeth clenching? Chinese medicine is particularly effective at relieving these pains and calming the stress that caused them in the first place.

We treat the cause not just the symptoms. We follow this up with a preventative approach, so your problems don’t return. There are numerous studies3 on the positive effects of acupuncture on anxiety, including some that reported an enhancement of the effects of prescription anti-anxiety medication and a reduction in their side effects.

With Christmas fast approaching and work deadlines becoming more urgent, the stresses at home can feel exacerbated. I have had many a client comment on how much easier it is for them to cope since they have been having acupuncture. Come and see me and make your life easier. Make an appointment today and you can enjoy Christmas more.

Dr. Kate Howden

Dr. Kate Howden is an empathetic and caring practitioner, with over a decade of nursing experience, in both general and psychiatric nursing.

And now with years of experience as a Chinese Medicine practitioner. She takes a holistic approach to client care and loves seeing people feel better about themselves.

Kate has a particular passion for women’s health. She is a mother with her own children and stepchildren and understands the many challenges women face. Kate also has experience in treating withdrawal from drug and alcohol addiction.

She enjoys regular games of netball and long walks with her partner.

Kate consults on Tuesdays, Thursdays & Saturdays.

Click here to book an appointment:  https://freedomchinesemedicine.com/booking/

 

References

1Eshkevari, L, Permaul, E & Mulroney, SE 2013, ‘Acupuncture blocks cold stress-induced increases in the hypothalamus-pituitary-adrenal axis in the rat’, Journal of Endocrinology, vol. 217, 1, pp. 95-104.

2Lake, J 2018, ‘Acupuncture for Anxiety’, Psychology Today, Sussex Publishers.

3Amorim et al. 2018, ‘’Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research’, Complimentary Therapies Clinical Practice, https://www.ncbi.nlm.nih.gov/pubmed/29705474

 

Lemon And Coconut Bliss Balls Recipe

Calling all mama and papa bears! This one’s for you. It makes 15 delicious balls and melt in your mouth with a zesty twist. Best of all, you don’t need a lot of ingredients or time to make it. Perfect.
Ingredients:
– 2 and a half cups desiccated coconut
– 1/2 cup raw almonds
– 2 tablespoons honey
– 80 ml coconut oil
– 1 tablespoon lemon juice
– 2 tablespoons finely grated lemon zest
Method:
1. Place 2 cups of the desiccated coconut in a food processor, add the almonds, honey, coconut oil, lemon juice and lemon zest and blend for 1 minute. Place the mixture in the fridge for 30 minutes to firm up.
2. Form the chilled mixture into 15 small balls and roll them in the remaining desiccated coconut. Place on a tray lined with baking paper and chill in the fridge for 30 minutes or until firm. Store in an airtight container in the fridge for a week or freeze for up to a month. One bliss ball is one serve.
Source: The Busy Mum’s guide to Weight Loss by Rhian Allen.
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