Take the time to follow Kate in a series of videos where she works with one ouf our patients, Scott Kaplan of "The Scott and BR Show", XX Sports 1090, in preparing him to participate in the Ironman competition.  Prior to finding Kate, Scott had been to several doctors and various health care providers sho suggested that he needed spine surgery and urging the sooner, the better.  Through a serendipitous succession of events Scott came to see Kate.  Not only did Kate help Scott avoid and unnecessary surgery, she assisted him in accomplishing his goal of competing in and completing the Ironman.  Scott continues to train with Kate in order to remain fit for life so he can continue to participate in the activities he wants to, pain free. 
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Celebrate Life 10/28/2010
 
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The following was written by Regina Brett, 90 years old.  She has written a column for The Plains Dealer, a newspaper in Cleveland, OH.  She said, "To celebrate growing older, I once wrote the 45 lessons life taught me.  It is the most requested column I've ever written.  My odometer rolled over to 90 in August, so here is the column once more."
1.  Life isn't fair, but it's still good.
2.  When in doubt, just take the next small step.
3.  Life is too short to waste time hating anyone.
4.  Your job won't take care of you when you are sick.  Your friends and parents will.  Stay in touch.
5.  Pay off your credit cards every month.
6.  You don't have to win every argument.  Agree to disagree.
7.  Cry with someone.  It's more healing than crying alone.
8.  It's OK to get angry with God.  He can take it.
9.  Save for retirement starting with your first paycheck.
10.  When it comes to chocolate, resistance is futile.
11.  Make peace with your past so it won't screw up the present.
12.  It's OK to let your children see you cry.
13.  Don't compare your life to others.  You have no idea what their journey is all about.
14.  If a relationship has to be a secret, you shouldn't be in it.
15.  Everything can change in a blink of an eye.  But don't worry; God never blinks.
16.  Take a deep breath.  It calms the mind.
17.  Get rid of anything that isn't useful, beautiful or joyful.
18.  Whatever doesn't kill you really does make you stronger.
19.  It's never too late to have a happy childhood.  But the second on is up to you and no one else.
20.  When it comes to going after what you love in life, don't take no for an answer.
21.  Burn the candles, use the nice sheets, wear fancy lingerie.  Don't save it for a special occasion.  Today is special.
22.  Over prepare; then go with the flow.
23.  Be eccentric now.  Don't wait for old age to wear purple.
24.  The most important sex organ is the brain.
25.  No one is in charge of your happiness but you.
26.  Frame every so-called disaster with these words:  "In five years, will this matter?"
27.  Always choose life.
28.  Forgive everyone everything.
29.  What other people think of you is none of your business.
30.  Time heals almost everything.  Give time time.
31.  However good or bad a situation is, it will change.
32.  Don't take yourself so seriously.  No one else does.
33.  Believe in miracles.
34.  God loves you because of who God is, not because of anything you did or didn't do.
35.  Don't audit life.  Show up and make the most of it now.
36.  Growing old beats the alternative--dying young.
37.  Your children only get one childhood.
38.  All that truly matters in the end is that you loved.
39.  Get outside every day.  Miracles are waiting everywhere.
40.  If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.
41.  Envy is a waste of time.  You already have all you need.
42.  The best is yet to come...
43.  No matter how you feel, get up, dress up and show up.
44.  Yield.
45.  Life isn't tied with a bow, but it's still a gift.
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The Scene:

Washington, DC Metro Station on a cold January morning in 2007.  A man with a violin played six Bach pieces for about 45 minutes. During that time approx. two thousand people went through the station, most of them on their way to work. After 3 minutes a middle aged man noticed there was a musician playing. He slowed his pace and stopped for a few seconds and then hurried to meet his schedule.

4 Minutes Later: 
The violinist received his first dollar: a woman threw the money in the hat and, without stopping, continued to walk…  

6 Minutes: 
A young man leaned against the wall to listen to him, then looked at his watch and started to walk again…

10 Minutes:
A 3-year old boy stopped but his mother tugged him along hurriedly. The kid stopped to look at the violinist again, but the mother pushed hard and the child continued to walk, turning his head to look at the violinist the whole time. This action was repeated by several other children. Every parent, without exception, forced their children to move on quickly…

45 minutes:
The musician played continuously.  Only 6 people stopped and listened for a short while.  About 20 gave money but continued to walk at their normal pace.  The musician collected a total of $32…

1 hour:
He finished playing and silence took over. No one noticed. No one applauded, nor was there any recognition…

What no one knew:
The violinist was Joshua Bell, one of the greatest musicians in the world. He played one of the most intricate pieces of music ever written, with a violin worth $3.5 million dollars. Two days before Joshua Bell sold out a theater in Boston where the seats averaged $100…

This is a true story:
Joshua Bell playing incognito in the Metro station was organized by the Washington Post as part of a social experiment about perception, taste and people's priorities. 

The questions raised:
In a common place environment at an inappropriate hour, do we perceive beauty? Do we stop to appreciate it? Do we recognize talent in an unexpected context?

One possible conclusion reached from this experiment could be this:
If we do not have a moment to stop and listen to one of the best musicians in the world, playing some of the finest music ever written, with one of the most beautiful instruments ever made.... How many other things are we missing?
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Aching Knees 07/20/2010
 
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Finding the most effective and efficient way to treat patellofemoral pain has been a goal of physical therapists and orthopedic surgeons for years.  Traditional bracing and surgery have proven to be inconsistent in providing pain relief,  so many people with patellofemoral dysfunction (PFD) endure pain on a regular basis with no treatment options but to modify their activity, grin and bear it.

It is estimated that every year 13 million people visit their doctor with knee pain, of those 3.5 million are diagnosed with PFD.  And, of the 3.5 million who are diagnosed with PFD, 3.2 million of them have a bony malalignment or patellofemoral malalignment.  Patellofemoral dysfunction can be aggravated by insufficient quadriceps strength, increased femoral rotation, postural malalignments, and soft-tissue changes.

Most often, people with patellofemoral dysfunction experience pain when going down stairs, squatting, during prolonged sitting and when rising from sitting and vigorous sports activities.  The reason these movements or conditions are painful is because people are eccentrically loading the knee joint.  This can put three to seven times your body weight of pressure on the patella.  The patella can track poorly for a long period of time before the improper mechanics take their toll.  However, once the pain and low grade inflammation develop it is difficult to reverse.

People with patellofemoral pain generally have one of four patellar malalignments as shown in the diagram above.

Tilt:  Patellar tilt is typically toward the outside or lateral side of the leg.  When lateral tilt occurs, the surface of the kneecap is at an abnormal angle at the end of the femur.  As a result, the kneecap rides over the outside edge of the bony prominence of the femur resulting in wearing down of the kneecap cartilage.  One of the symptoms of tilt is a weakened Vastus Medialis Oblique (VMO) muscle.  Since the VMO is essential to keeping the patella tracking correctly, its lack of strength will contribute to an even greater malalignment.   

Glide:  With a glide condition, the entire kneecap is shifted to the outside of the joint.  Glide can be seen by comparing the inside and outside portions of the kneecap to its position relative to the femur.  Once again, a glide condition will cause irritation to the underside of the patella and the surface of the femur bone.

A/P:  Anterior/Posterior malalignment occurs when the lower edge of the kneecap is tilted downward toward the tibia.  The lower edge of the kneecap becomes buried in the fat pad below the patella and puts pressure on the patellar tendon.  This can result in pain centered at the lower edge of the kneecap, irritation to the fat pad and inflammation of the patellar tendon.

Rotation:  In a knee with rotation malalignment, the kneecap’s midline is not parallel to the longitudinal axis of the femur.  Rotation of the kneecap can result in wear and tear on the patellar cartilage and a disadvantaged kneecap position which will inhibit the VMO muscle’s ability to contract.

Current treatments for patellofemoral dysfunction range from therapeutic exercise to strengthen the quadriceps, taping, bracing, and surgery.   Therapeutic exercise and taping have their merits if the patient does NOT have one or more of the four malalignments addressed above.  Exercise can serve to strengthen weak or de-conditioned quadriceps muscles and taping can effectively address soft tissue challenges.  The best orthopedic surgeons do not operate until all means of physical therapy have been exhausted.   In some cases, surgery may be an option.  There are two surgeries commonly performed to do patellar realignments.  The less invasive measure is an arthroscopic surgery in which the lateral retinaculum is released by being cut, with the hope that it will stop pulling on the patella, thus allowing it to find its anatomically correct location.  It is paramount that physical therapy is started day-1 post-op in order to eliminate the swelling in the knee joint and to ensure that the lateral retinaculum does not scar down.

The second surgical method often selected is and open procedure called an extensor mechanism realignment.  This process entails lifting the patellar tendon off the tibia at the tibial tubercle where the tendon attaches.  The tendon is then moved medially and stapled back to the bone (tibia).   The second step of this surgery is to do a lateral release and then finally a VMO advancement.  The VMO advancement involves cutting the VMO muscle off the patella and advancing it distally on the patella in an attempt to enhance the horizontal pull of the VMO fibers.  This is an extensive surgery and requires approximately 6 to 8 months of post-op physical therapy. 

Physical therapists are the musculoskeletal and therapeutic exercise experts who can help the patellofemoral patients manage this very challenging malady.  We as therapists must go beyond only taking someone’s pain away.  We need to realize that we can have a profound effect on people’s lives by enabling them to perform activities and sports, or to pursue the careers of their dreams.  As clinicians, we need to begin our treatment with this patient with a thorough evaluation and examination to identify the factors contributing to a patient’s PFD.  It is also essential that we perform a comparable sign prior to treating our patients to determine the effectiveness of our chosen treatment method.  A comparable sign reproduces the patient’s pain, and the treatment method must greatly alleviate or eliminate the patient’s pain.

There are two things we must do for the PFD patient, and it is important that they are done in this order:

1)       Realign the patella back in the interchondylar groove, put a constant stretch on the lateral retinaculum, and eliminate the pain cycle.

2)     Then, in this pain-free environment, develop a thorough manual therapy and therapeutic exercise program to maximize the function of the quadriceps muscles, particularly the VMO.

When these two steps are accomplished you will be successful in resolving PFD and returning your patients back to functional and athletic activities long-term. 

As discussed earlier, to date, treatment methods have been varied and clinical results have been inconsistent.   Radiographic evidence, as well as positive patient response and clinical trials, have presented compelling evidence that knee pain caused by PFD can be reduced significantly or eliminated in most cases.   Clinical trials were done with 35 subjects performing 10 functional activities with either no brace, a standard patellofemoral brace, or the OnTrack® System.  Each subject was tested on three different occasions over an 8-week period.  All subjects experienced a significant and, in many cases, a complete elimination of the patellofemoral knee pain when using the OnTrack System.

The OnTrack treatment method reduces or eliminates pain immediately upon application by using a neoprene cuff, a neoprene strap, adhesive knee patches, and a VMO Activator Kit.  Also included in the system is a patient educational DVD that explains patellar pain, the application of the OnTrack System, and the recommended exercises for rehabilitating knee-area muscles.  The OnTrack treatment method was created to give clinicians and evidence-based tool that provides PFD patients immediate pain relief on day one, and allows you to progress them quickly and successfully through a treatment plan. 

 

 
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Kate just finished treating a patient who for the past 38 years has had a challenge with her kneecaps subluxing every single time she straightens either leg into full extension and when participating in low impact aerobics.  Oftentimes when this happens she experiences swelling in her knee joint which leads to pain.  She is a beautiful, active, intelligent woman who found her way to our clinic via a doctor who is in private practice, is progressive and seeks out professionals like Kate to treat his patients. 
The good news regarding this patient is that Kate was able to help this woman by applying the OnTrack® Treatment Method on both knees.  The woman broke down in tears because it was the first time in 38 years that she could move freely without her kneecaps subluxing and severely limiting her ability to be active and live a normal life.
The bad news regarding this patient is that until now, not one medical professional from whom she sought help in the past 38 years correctly diagnosed and treated her knee malady.  Although unpardonable, sadly this happens all too often.  
Patients frequently get caught up in a health care environment that can easily be compared to being up a creek without a paddle.  They get lost in the chaos and no one takes the time to really listen to them or take good care of them.  This happens more and more as medical professionals can no longer survive in private practice.  They succumb to joining large, bureaucratic, medical entities where they are double or even triple booked with patients, regularly running an hour or more behind schedule and spending only a few unfocused minutes with each patient.   If a patient needs physical therapy they are often sent to the clinic owned by the physician, which is allegedly illegal in California.  Or, the doctor will send them to a clinic that forces its’ therapists to see 4-6 patients per hour.  In our humble opinion, neither of these options is appropriate or acceptable.  No wonder people can bounce around for years without getting the help they so desperately need and deserve.

The Chief of Staff at Scripps Memorial Hospital in La Jolla, CA recently said, “I have learned that all accomplishments are directly proportional to the interest and passion each person contributes to getting “stuff” done.”  We agree whole heartedly with this.  At Kate Grace Physical Therapy we pride ourselves on getting “stuff” done.  It is NOT, nor will it ever be okay with us for a patient to live a compromised life for 38 years before getting good care.  Our patients will not sit in our lobby waiting to be seen.  Our therapists stay on-time all day, every day.  Our patients will be educated by our therapists so that they understand what is wrong with them and how we are going to fix it.  Our patients will be better after every visit.  We will invite each of our patients to advance their level of health beyond what it was when we met them.   And we will facilitate them in achieving this if they want our help.
We ask that you keep this in mind when you, a family member, friend, or co-worker needs medical attention.  You have a bunch of interested and passionate people whose primary goal is to make a positive contribution to people like you every day.  Call us, we can and will help!
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It seems as though the entire planet has been consumed with World Cup fever the past few weeks, and for good cause.  This year's tournament is living up to its' high expectations. The United States' first group win since 1930, and many upsets, including defending champs not even emerging from group play!

While there have been great moments, there have also been some not so great moments.  Many people cannot get the hive of bees, I mean vuvuzelas, from ringing in their ears for hours after the games are already over.  Not to mention blown calls by referees; reversing goals from players called offsides when they weren't, and not counting goals that were good by at least 3-4 feet.  However, for many, the worst part of the World Cup is all of the FLOPPING!

Soccer players are notorious for flailing their bodies about at the very threat of contact, attempting to get a call in their favor.  It seems that a lot of these soccer players could have quite the career on Broadway after they retire from the pitch.  However, while at times these players will fake and injury, many of these great athletes push through painful injuries that would keep most of us off of the field.  One of the painful injuries that plague soccer players from the World Cup to high school and recreational team fields is the dreaded Turf Toe.

Turf toe is an injury to the big toe when it is extended upward with high force.  This injury often occurs in athletes who play soccer, football, and rugby.  Turf toe received its name due to the large number of these injuries happening on artificial turf or surfaces.  Turf toe typically occurs when an athletes shoe sticks to the turf while their bodyweight continues to go forward, causing the toe to hyperextend upward. 

Turf toe usually presents with pain and inflammation at the base of the big toe, or 1st metatarsal joint.  Pain with flexion or extension of the big toe is another common symptom.  If the injury is severe enough, the ligaments and bone on the bottom of the big toe can be damaged.  Turf toe sprains are categorized by 3 grades.  Grade 1 is accompanied by mild pain, but not limiting a player from competition.  Grade 2 can cause an athlete to have to rest 3-14 days, while Grade 3 injuries can cause missed playing time of 2-6 weeks.

Treatment of turf toe is variable based on the grade of injury.  All injuries are acutely treated with rest, ice, compression, and elevation (RICE), as well as non-steroidal anti-inflammatory drugs (NSAIDS).  Crutches are used for more severe sprains to allow the joint to heal without weight bearing.  Your physical therapist can assist with further treatment through taping the joint to prevent motion.  Therapeutic modalities such as ultrasound may be used to help increase the rate of healing.  Typically, around 3-5 days after injury, pain free range of motion activities are initiated.  All grades of injury can benefit from a rehabilitation and strengthening program developed by a physical therapist.  Physical therapy plays an important role in recovery and prevention of hallux limitus (the development of arthritis in the joint, thereby decreasing range of motion).  One hallux limitus is developed, it can have a lasting effect on gait mechanics, leading to further injuries in other joints of the lower extremeties.

So as you watch the rest of the World Cup and happen to see a player flip into the air from tripping over an imaginary line...just remember, real injuries CAN actually happen without contact.

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Most kids today have a social calendar that astonishes me.  However, I am always pleased to see that most of these children are involved in a sport.  It is my belief that being involved in sports contributes to the well-being of young people in many ways.  Not only do they learn about how to be a team player, the health benefits of being active help to encouraging a long life of personal fitness.  Parents of active children will often hear them complain of knee pain, especially in the preteen and teenage years.  It is important that as a parent you don’t disregard these complaints as “growing pains.” 

It is estimated that approximately 30 million children and teenagers participate in organized sports each year in the United States.  These young athletes are particularly vulnerable to overuse injuries related to sports due to improper technique, inappropriate training, poorly fitted equipment and muscle imbalance and weakness.   Most often, knee pain in preteen and teenage athletes will be diagnosed as a condition called Osgood-Schlatters.  The disease is named after the two physicians who discovered it.  

This can be a painful dysfunction and usually happens because the major tendon in the knee cannot keep up with the bone growth for kids in this age group (9 – 14 yrs.).  The pain will be noted to occur on the tibia just below the kneecap (medically known as the tibial tuberosity).  When bone growth outpaces the ability of the tendon to keep up, coupled with demands placed on it from jumping, running and other rigors of sports, the tendon will pull away from the bone.  This causes inflammation and intense pain.  
Treatment
Conservative treatment is best.  A knowledgeable physical therapist will immediately treat the pain and control the swelling.  Additionally, the use of an over- the-counter anti-inflammatory like Advil or Mortrin will be effective in managing pain and swelling.  The child’s sports routine will need to be modified for several weeks until the symptoms calm down.  The physical therapist should work closely with the child’s parents and coach/trainer to ensure that they are educated about the best way to manage the child’s injury moving forward.  A careful analysis of the child’s gate, foot mechanics, posture and patellofemoral joint are important.  The therapist can look at the child’s gear, including shoes, and protective equipment.  They may suggest modifications to both.  Finally, it is paramount that the therapist adequately prepares the child to go back to their sport by educating them about proper stretching, exercises and sport specific body mechanics that will significantly decrease and in most cases eliminate a reoccurrence of the injury.  

Ok parents, now that you know that your child’s knee pain is not to be ignored, please make sure you get to a great physical therapist that is determined to do ALL that is necessary to treat and educate your most precious assets (s)!  Remember to use our “Find a Knee Specialist” option at www.myachingknee.com. 
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Wikipedia defines golf as a precision club-and-ball sport, in which competing players (golfers), using many types of clubs, attempt to hit balls into each hole on a golf course while employing the fewest number of strokes.  Now, there are some people who don't consider golf to be a sport at all.  But then again, these are the same folks who think sitting on the couch with a beer in one hand and a remote control in the other is a sport. 

For those who are serious about their golf game it is important to be physically fit.  Good posture, flexiblity, rotational mobility and core stability are a few of the many areas of fitness that golfers can focus on to improve their game.  Kate Grace, PT, OPA-C, is not only a scratch golfer herself, she wants to help each of you increase your potential to play your best golf.  Kate has created our GolfFIT program offering you a comprehensive and individualize GolfFIT evaluation.  Don't wait any longer to give yourself or a golfer you care about the gift of excellent fitness.  You will like the result!
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Today, take a break from what you think needs to be done.  Leave your cell phone, iPod and any other distraction behind.  Take a walk in nature and notice all the sites, and smells and sounds and wonders of the world around you.  It will bring much needed peace and awareness to your life.  And, if for some reason you don't think you can take that walk at least watch this inspiring 4 minute video...it's worth the 4 minutes, I promise.
www.2jh.us/s1
To get back to our site, exit out of the pop-ups and hit the arrow back key.  Enjoy!
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Every night, millions of Americans have trouble falling asleep or staying asleep. Quite often this is caused by stress, anxiety, caffeine or overstimulation before bed. But there is another common cause that few people even know to consider -- a nutritional deficiency of one kind or another. If you have such a deficiency, once it is identified you can easily correct it -- and start enjoying peaceful slumber once again. This is a far superior approach to prescription sleeping pills, which not only fail to address the underlying reason for sleeplessness but often are also addictive and have side effects such as disorientation and next-day fatigue.

One example: A usually bubbly and energetic colleague suddenly started dragging at work, even nodding off during meetings. At night she would awake with unpleasant and uncontrollable urges to move her legs. The surprising cause turned out to be related to her new vegetarian diet, which she had started several months before -- without meat, her diet no longer included the iron she needed. As a result, she had developed restless legs syndrome, which makes sleeping a real challenge. The simple solution: Her doctor prescribed iron supplements and began monitoring her levels. Now she sleeps like a baby and is once again bursting with energy at the office. 
 
Nutritional Deficiencies Interfere with Sleep
Iron and restless leg syndrome is just one of the hidden dietary deficiencies affecting sleep. Below are a handful of nutrients that are strongly related to sleep. 

Calcium: Nature’s Sedative
When you run short on calcium, you are apt to toss and turn and experience frequent awakenings in the night. This mineral has a natural calming effect on the nervous system. It works by helping your body convert tryptophan -- an essential amino acid found in foods such as turkey and eggs -- into the neurotransmitter serotonin, which modulates mood and sleep. Serotonin, in turn, is converted into melatonin, a hormone that helps regulate the sleep cycle. 

Suggestion:   It’s always better to get the nutrients you need from food rather than supplements. Milk and dairy products are the most common dietary sources of calcium, but many people have trouble digesting cow’s milk, especially as they grow older. Excellent nondairy sources of calcium are leafygreen vegetables such as kale and collard greens, canned sardines, sesame seeds and almonds. The Recommended Dietary Allowance (RDA) for adults over age 18 is 1,000 to 1,200 mg/day. For those not getting enough from dietary sources, your doctor may prescribe the calcium-magnesium supplement Butyrex from T.E. Neesby. (Read about magnesium just below.) Take it half an hour before going to bed. 

Relieve Leg Cramps with Magnesium
Nighttime leg cramps, often due to a magnesium deficiency, are a common cause of sleeplessness. Magnesium helps your body’s cells absorb and use calcium, so this mineral pair works hand in hand to relax muscles, relieve painful cramps or spasms and bring on restful slumber.

Suggestion: Leafy green vegetables are the best source of dietary magnesium, followed by artichokes, nuts, legumes, seeds, whole grains (especially buckwheat, cornmeal and whole wheat) and soy products. (The RDA for magnesium for adults is 400 mg/day for men and 310 mg/day for women.)

Vitamin B-12 for Serotonin Production
Vitamin B-12 supports the production of neurotransmitters that affect brain function and sleep, helping to metabolize calcium and magnesium and working with them to convert tryptophan into the neurotransmitter serotonin. Insufficient B-12 may be a factor if you have trouble falling or staying asleep.

Suggestion: Foods rich in vitamin B-12 include liver and other organ meats, eggs, fish and, to a lesser degree, leafy green vegetables. For B-12 deficiency, sometimes B-12 tablets are prescribed taken sublingually (dissolved under the tongue) one hour before bedtime -- but notes that it’s important to take a multivitamin that contains B vitamins twice daily as well, since it helps your body use the B-12 efficiently.  

Vitamin D Modulates Circadian Rhythms
Again with the vitamin D! We can’t hear enough about the importance of this vital nutrient, it seems -- and indeed, vitamin D turns out to be essential to support your body’s uptake and usage of calcium and magnesium. Its role in sleep involves modulating your circadian rhythm (the sleep/wake cycle that regulates your 24-hour biological clock).

Suggestion:Most Americans have less than optimal levels of vitamin D, therefore a doctor may commonly prescribe daily supplements of D-3, the form most efficiently used by the body. Also, 10 to 20 minutes of sunshine daily helps your body manufacture vitamin D, and foods such as fish and fortified milk are rich in this nutrient.

Herbs: Some Help, Some Interfere with Sleep
Although they do not specifically address nutritional deficiencies, relaxing herbal supplements such as chamomile, hops or valerian to gently nudge you toward sleep. Try them in teas, capsules or tinctures from reputable manufacturers.  Though many people swear by melatonin, there is not enough scientific evidence yet to demonstrate that this popular sleep supplement works efficiently and without long-term ill effects.  It’s also important to be aware that a number of supplements are stimulating and may cause sleep irregularities in some individuals. The biggest stimulators: Ginseng, ginkgo, St. John’s wort, alpha lipoic acid and Sam-e. If you take any of these, do so early in the day, take the lowest dose that seems effective for you or discuss alternatives with your physician. These are all best used under professional guidance.

A Soothing Bedtime Snack
Either a cup of herbal tea with honey or a glass of warm milk (though not everyone’s digestive system easily tolerates milk) are good bedtime drink choices. Late-night snacking isn’t advised because it  can disturb sleep, but if you must have something keep it light. A high-protein, low-glycemic snack, such as a banana with peanut butter or half a turkey sandwich on whole-grain bread, can help encourage serotonin production... and sweet dreams.  

This article was reproduced from Daily Health News with contributions from Andrew L. Rubman, ND.
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