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FEED YOUR KNE ADS grocers offer a wide variety of options that you can mix and match. My only recommendation would be to abstain from picking up mixes with chocolates or candies in them. Keeping your sugar intake at a minimum and your protein levels high will balance your blood sugars during a hectic day, so grabbing a handful of trail mix with chocolate pieces would likely bring your sugar rush crashing down right in the middle of your session. • Quick Grabs—We've all got our stashes of just-in-case treats, so why not set the tone for your quick grabs with what is best for you and your body. If you're a carb craver and need them to sustain yourself, keep a stash of pretzels and almond butter on hand. If you've got a sweet tooth, try keeping some grapes in your freezer. If you're a dairy devil, keep a steady supply of • Wrap It Up—If you know your day is going to be packed full, take the time to make a little bag of grab-and- go snacks. One option to include is a healthy wrap. Using your favorite tortilla as a base, spread some hummus, a couple slices of provolone cheese, slivered pieces of avocado, spinach leaves, and, if you're feeling daring, some thinly sliced apple pieces. Roll it up and cover it with foil so you can peel and eat as you go. The cheese and avocado provide a healthy base of protein and fats to keep you feeling full, while the spinach and hummus add a crunchy, creamy texture. • Go Nuts—Trail mix can be a saving grace in balancing sweet and salty cravings. There are so many different combinations I couldn't even begin to narrow down my top choices to just a few. Health food stores and large chain Quick & Easy Fruit Smoothie Makes 1 smoothie 1 cup low-fat or fat-free vanilla yogurt 1 cup frozen mixed fruit 1 banana 1 teaspoon ground flaxseed ½ cup orange or apple juice Combine all ingredients in a blender and process until smooth. Add more juice if necessary for desired consistency. Recipe courtesy Mary Barthelme Abel cheese sticks or plain yogurt nearby, and if you're a liquid dieter, make a big batch of smoothies and freeze them in individual containers to grab and let thaw during a session so you've got something to look forward to before your next client arrives. With these tips and treats in your back pocket, you can take the time to feed your body and mind with the food and nutrients it needs. Sometimes a little bite of sustenance can feel just as gratifying to our tired bodies as the very massage we're giving. So, go forth and feed your kneads! Tera Johnson-Swartz has been a licensed and insured massage therapist for nearly 10 years. Studying under some of the top health-care practitioners in the country, she has developed techniques specifically beneficial for pain relief and overall well- being. Beyond massage, she is a freelance writer, independent childbirth and lactation educator, health educator and fitness instructor, and celebrates her freedom of self-employment with her husband, Michael, and their two young children, Livingston and Bess, in Steamboat Springs, Colorado. Contact her at tera@organicknead.com. F r e e S O A P n o t e s w i t h M a s s a g e B o o k f o r A B M P m e m b e r s : a b m p . u s / M a s s a g e b o o k 79