Holistic Remedies To Help You Sleep

Hi Everyone,

I hope things are going well for you - wherever you are.  Things are going pretty good here in extra warm Phoenix, AZ.

Recently, a client of mine asked if I had any ideas why her sleep cycle was off and if I had any tips on how she could get to sleep earlier.  I thought of a few things that I had learned, but told her I'd look into it further.  So I did and I thought I'd share some of it with you.

Ideas to help you fall asleep at night.
- Limit intake of foods with refined sugars (especially in the evening).  Instead, snack on foods high in tryptophan like milk products, turkey, eggs, bananas, etc...
- Avoid alcohol before bed.  It's actually unhelpful to drink. Alcohol is high in sugar and your body will have to process that.
- Try drinking a non-caffeinated herbal tea in the evening.  Chamomile and others have a sedating effect.
- No technology before bed (turn it off an hour before bed).  The light from TV screens, computer, smart phone, etc can effect the production of melatonin in the brain and keep you awake.
- Eat honey before bed.  A tea spoon of honey before bed should get you nice and sleepy.  It's one of the oldest sleep remedies around and works great.
- Magnesium deficiency can affect your sleep.  This can cause a whole bunch of different problems for your body - one of them being insomnia.  Dark chocolate, Pumpkin seeds, beans, lentils, avocado, and dates are among the many foods rich in magnesium.
- Lavender can help.  Essential oils and aromatherapy products are excellent; candles, oils, and maybe put some lavender essential oil into bath salts, then take a nice evening bath with the salts in the water.  Very relaxing.
- Get massage regularly.  This is like a reboot for the system, of your body.  It feels great, is good for you and normally - you'll sleep like a baby. Other holistic therapies can be helpful.

There are many natural remedies or "hacks" that can help you get to sleep, or sleep better.  Obviously, there's no answer that works for everyone and if none of these work for you, there are other options.  Of course, I would never discourage anyone from seeing a physician either...sometimes that's what we need.

I hope some of these may be helpful.  I hope you get a good nights sleep.

Peace,

Tom

I'm a massage and holistic therapist in Phoenix.  Check out my website at:
www.HolisticTherapySolutions.weebly.com
Follow on Facebook: www.facebook.com/HolisticTherapySolutions

BioCatalin - Enzyme Lotion

Hi All,

Hope you're all having a great week.  My week is going alright.  I'm keeping busy with clients and getting some other things done as well....and taking it a moment at a time. 

So last week, as I was experiencing some pain in one of my thumb joints, I noticed my tube of BioCatalin enzyme lotion on the shelf.   I reached for it and applied it to my thumb, rubbed it in good and went to bet.  When I woke up my thumb felt great.  So I've been using it regularly since and the thumb and other achy finger joints feel pretty good.  I was surprised and delighted.  I'd used it a little a while back and forgot about it. 

So, what is this lotion and what does it do?  It's an enzyme lotion designed to have anti-inflammatory properties that have been shown to stimulate the bodies own natural enzyme process without suppressing the immune system.  It helps provide relief from chronic inflammatory conditions and also has circulation support to assist with the healing process.

In the interest of full disclosure - besides being a massage and holistic therapy provider I'm an Energetix representative.  I've been a rep. for them for quite a while, but I'm not really a sales person.  So I use the products because I do believe in them, and occasionally offer them to others as well.  I like the company and products because they're all natural and they have the highest standards for quality.  They offer nutritional supplements and homeopathic remedies as well as some flower essences.  They really offer excellent, high-end products.

My thumb?  Well, it's a work in progress.  I'm a massage therapist, so it get's plenty of use, but it does feel a lot better than it has in a long time.  This has been an eye opening experience and I'll probably start offering these products to clients who are interested.

If you're interested in Energetix products, take a look at their website: http://www.goenergetix.com/
Let me know if you'd like to try any of the products.  I'd be happy to order for you.
My website and contact info: www.HolisticTherapySolutions.weebly.com

Have a great week everyone.

Peace,

Tom 

Geddy Lee Artwork...Rockin the Bass

Hi All,

I hope your summer is going well.  It's hot here...whew!  I just got back from Texas and it's hot there too.  But hey - that's how we roll down here in the summer.  Not complaining.

Today I'm highlighting a couple caricatures I recently completed of the vocalist, bass and keyboard player for a band called Rush; Geddy Lee.  This summer Rush is out on tour, celebrating 40 years together as a band.  They've made a lot of music together, with just 3 members in the band...and, they still tour and play shows with only the 3 guys playing, (unlike several of the old bands who bring in many supporting musicians to back up the main band members). 

A few weeks ago they came thru town and I really wanted to see them in concert again, (I'd seen them around 1985).  At the same time they were on the cover of the Rolling Stone and I saw an excellent new documentary on them, (on Netflix).  So I was inspired to have a little fun with Geddy.

I started this one in pencil and finished it out in pen and ink. 

 

 

I know I'm not the only guy my age with this story.  In 8th grade, while hanging out with friends I heard the album, "Fly By Night" (yes - on vinyl), and then "2112".  Needless to say, I was hooked.  They rocked; the dude's voice is completely unlike anyone elses,  they have the best drummer in rock and roll, and they sang about some things I could relate too....deep topics and some a little lighter.  Throughout my teenage years - they were the best in music (in my humble opinion).

I took the pen and ink version into Photoshop and created a color version.

By the time I was well into my 20's, they took a little different turn musically and I did a little bit as well.  However, I still love that trio from Canada.  They can rock the house.  I heard they'd put on an amazing show here in Phoenix...I'm sure they did.

Have a great day everyone.  Enjoy.  Be kind to yourself and to others as well (even the annoying guy or gal at work).  And....rock on!!

Peace,

Tom

On-line Portfolio:  www.behance.net/tk-art

What I Do at Holistic Therapy Solutions

Hi Everyone,

I had the thought that it's time to let everyone know again, what I do and why you may want to honor my humble therapy table.  Here's my mission and what I'm doing at Holistic Therapy Solutions, LLC in Phoenix, Arizona.

Logo for Holistic Therapy Solutions, LLC in Phoenix, AZ

My passion is help people feel good, to heal; to come to a place of balance.  We live in a fast paced, stressful world.  With all that's going on and required of us, it can be easy to get out of balance.  That can take form in many ways - pain, injury; it can affect us both mentally and physically.  My massage and holistic therapies are designed and intended to restore balance and harmony to you - on whatever level needed.

Massage Therapy:  I'm a Licensed Massage Therapist.  My specialty is a firm, relaxing, therapeutic massage, designed to meet each individual's needs.  It's great for physical stress relief and mental decompressing.  It's also good to work the tension out of the trouble areas or heal from injury.  It's my firm belief that without an effective method of releasing the issues of daily life, we store them in the tissues of the body - eventually the body lets you know with pain or "dis-ease."  A good massage once a month is excellent maintenance to keep balance in today's fast paced life.

My therapy room at Holistic Therapy Solutions, LLC

Reflexology:  The feet, hands, and ears are a hologram of the body, representing all parts and systems of the body in each.  Thru therapeutic massaging/working of these areas, you can send healing stimulation to all parts and systems of the body (including organs, glands, muscles, etc).  Reflexology can be very healing and it feels wonderful.  Another added benefit - you can get an ok foot rub somewhere, but once you have a true reflexology session from a professional, you'll never settle for less again.

Bottom of the Feet with Reflexology map of some of the body.

 Cranial Sacral Therapy:  Sometimes life can be downright difficult, and we can store the physical and emotional traumas we encounter in our tissues - especially in the fascia (connective tissue).  These tissues are everywhere in our body - around our muscles, bones, organs, etc...  This gentle yet powerful esoteric work focuses on tuning in to the "cranial wave," created by pulsing of cerebrospinal fluid that pulses up and down the spine and in and around the brain/cranium.  By tuning into the cranial wave and using other techniques, I work to help the trauma and tissues to unwind, release and come back into balance and harmony.  This work can be very deep and very rewarding, releasing both emotional and physical pain.  I've worked with Veterans who have issues with PTSD and traumatic brain injuries and have had good results.

Reiki Therapy:  This energy work is gentle, soothing and powerful, and can aid with healing on all levels.  It's also great for deep relaxation, stress relief, pain relief, and also helps bring the whole person back into a place of homeostasis - or balance.  One of my favorite combination therapies is to pair Reiki with relaxing hypnotherapy.  This therapy helps relax the client, addresses the issue with the subconscious, and they receive the healing benefit of deep energy work as well.

Sensei Usui - discovered Reiki in the early 1900s

Hypnotherapy: I've been playing with this for over 30 years.  I can assist with a variety of things including smoking cessation, self-discovery, making life changes, and more. 

Classes:  I have a passion for teaching as well as therapy.  I've developed a number of classes that I offer occasionally including: Mindfulness and Meditation, Reiki Training, Introduction to Chi Energy.

Reiki Shares: As a Reiki Master, I hold Reiki and Energy Shares once a month.  This is a gathering where people, at all skill levels of Reiki and other energy work training can get together and practice and receive energy work.  It's also a place where people with no experience can come as well and learn a little more about it and experience this.  This is a great opportunity to practice your energy work training and gain confidence in a safe and non-judgmental environment.  We also socialize a little too and have fun.

For more info about me and my practice check out my website:
www.HolisticTherapySolutions.weebly.com

Peace,

Tom Kreienbrink

Tom Kreienbrink is a licensed massage therapist in Phoenix, AZ.  He received an Associates Degree in Holistic Healthcare from Southwest Institute of Healing Arts and has been the owner and operator of Holistic Therapy Solutions, LLC for about 3 years.  He's completed certification programs in Cranial Sacral Therapy, Reflexology, Hypnotherapy, and Reiki (and is also a Reiki Master and Teacher).
For contact information go to the website and call, text or email for an appointment.

Holistic Nutrition - Garbanzo Beans

Hi All,

The other night my wife Sue and I were talking and Chick Peas or Garbanzo Beans came up in the discussion (how does that happen - Ha!).  Next thing, we're having a conversation about these little golden nuggets that adorn salad bars throughout America and that we eat occasionally when we enjoy Hummus.

I told her about my client who grew up in Syria.  She still prepares a lot of the traditional foods she was raised with and she was telling me how Chick Peas are a staple in every day diets across the middle east and a lot of Asia.  Of course its used in Hummus, but also used in a lot of other dishes and salads.

Can of Organic Garbanzo Beans

So I picked up a can of Garbanzo beans at the store recently.  Of course, it's always good to eat organic when possible.  I do when I can.  The nutritional content is good.  In a half of cup of beans there's 120 calories, 2 grams fat, 130mg sodium (probably more than you want, but it's out of a can), and 6grams of protein (not bad).

I checked in my favorite nutrition book, The World's Healthiest Foods, by George Mateljan.  It's a great reference.  The book says that garbanzo beans are a great source of dietary fiber and excellent for heart and digestive health.  They're also excellent to help maintain healthy blood sugar levels. 

Nutritionally, they are high in Fiber, Protein, Copper, Tryptophan, and Iron, among other vitamins, minerals and nutrients.  The best way to make them is to buy them dry, soak them for 8 hours, drain, rinse and cook.  Of course, you'll use them then in whatever dish you like.

recipe for a quick and easy garbanzo bean salad.

So this afternoon, I'm going to get a good hummus recipe off the internet and make some with the can of chick peas that I purchased.  I believe it's made with the beans, olive oil and some spices....just whip it up. 

Hopefully the hummus turns out good. 

Have a great weekend everyone...stay healthy.

Peace,

Tom

www.HolisticTherapySolutions.weebly.com

Having a little fun with The Donald

Hey All,

I hope your week is off to a good start.  Mine is pretty good so far.  Today was my day off and I met with a colleague, ran errands, and made a big crock pot of chilli.  (I know...chilli in the middle of the Arizona summer??).  Anyhow - it turned out delicious and was a good day.

Anyone who's watched the news lately has probably heard that Donald Trump is running for President of the United States.  At least most people in the USA know about this and most of you overseas are most likely familiar with who he is.  So I thought I'd share a fun piece of artwork that I created during the last Presidential election.  Back then Trump was talking about running, but in the end he didn't.

Back then, I thought I'd do a fun caricature illustration of Trump.  He's such a boisterous, loud and over the top character anyhow - he's naturally the first person you want to immortalize in a cartoon.  Of course, he's a business man and known for his hotels and lavish lifestyle...so I was thinking...how would he envision upgrades to the White House?  Perhaps a Trump Tower DC? 

Well - anyone who's watching election coverage, here in the US knows that he's said some controversial things.  I don't want to get into that here.  He's not my preference for President, but I know there are some folks who really like him.  That's one of the things about our country that I'm grateful for....the freedom to enjoy our opinions and the right to select our representatives.

Enjoy my small attempt to get into the head of Donald Trump.  It's certainly going to be an interesting campaign season...good luck with that my fellow Americans.

Have a great week everyone...work hard and have some fun too.

Peace,

Tom

On-line portfolio:  www.Behance.net/tk-art

Phillip Seymour Hoffman Caricature

Hi All,

How's it going out there?  How's summer time where you are?  Here in Phoenix, it's been hot, as it should be in summer.  This morning I cleaned the swimming pool and I've got a couple massage clients later in the afternoon.  So it's a good Monday.

The other day I watched the documentary about Drew Strewzan - the amazing movie poster artist.  Back when I was doing mostly airbrush work and illustration, he was one of my heroes.  So I got out the sketch book and a pen, as I was watching and started sketching a caricature of Phillip Seymour Hoffman.  I love his movies - such a great actor and I'm sad we no longer will have him around.

pen and ink in sketchbook

Initially I sketched with a ball point pen and sketch book in my lap....just for fun.  Then I took a photo of it with my phone and did a little painting in Photoshop on the computer.    I started with a magazine photo to work from.

sketch after painting in Photoshop with Wacom tablet.

I enjoy sketching once in a while as I sit around.  It's good for all of us to do this.  It gets us into the right side of the brain...let that creativity flow.

I hope you all have a great week.  Enjoy a little sketching today.  If you're not very artistic...make sure you do the sketching.  It's good for you.

Peace,

Tom

web portfolio:  www.behance.net/tk-artwww.behance.net/tk-art