Nutrition Nugget: How to Survive the Holidays Hot Bird Style

Written by Caitlin Grams, a certified holistic Nutrition Coach, and the newest member of the Hot Bird Running team. A runner herself, Caitlin's focus is on nutrition for endurance athletes and nutrition for weight loss.  Read more about Caitlin's background and coaching philosphy and check out our new program called New Year, New You that combine nutrition and running to help you reach all of your health goals in 2013.

It's that time of year again, and I feel like everywhere I go the sugar and holiday treats have beat me. Cookies at work. Festive candy in cute little bowls on friend's coffee tables. Invitations for hot cocoa. Peppermint mochas and chex mix. 

You've already got the sweat part down, but I'm sure I'm not the first person to tell you that no matter how many calories you are burning on the pavement, indulging in every sweet opportunity this holiday season can add up quickly and send your daily calorie intake sky high. Here are a few tips and tricks to keep your eats clean this month:

*Keep sugar out of the kitchen. That's right - if it's not there, you won't eat it. Make sure you are sticking to healthy, filling meals and snacks and home - this will give you wiggle room to have a treat when you are out celebrating the holidays.

*Before you head to a holiday party, have a snack or small meal that is full of protein and fiber so you won't be at the mercy of whatever treats await you. My favorites are a small kale salad, an apple and almond butter or a small serving of almonds or cashews. 

*Drink water all day long. Bring a bottle with you and refill it often. Make a goal to drink 8-10 glasses a day and check them off as you go. We often mistake thirst for hunger, so staying hydrated will ensure you eat when you are truly hungry. 

*When you do choose to indulge, make it truly indulgent. Don't waste time on a piece of candy you can have any time of the year. Decide what is really worth it to you  - maybe it's a special holiday drink or a homemade cookie - and savor it. Choose one treat, take your time eating it and stop when you are done. 

Happy Holidays!! 

Cait's Plate: Turkey Burgers

Every other week, Caitlin Grams of Caitlin Lives Well, brings us delicious recipes inspired by her New Year’s Resolution “to make one new recipe a week”.  This week, Caitlin ventures into the land of meat with some savory sounding turkey burgers!

Turkey Burgers.  I don't eat meat very often - mostly I just don't love the taste or texture, and plant based meals are often much healthier. I've really been trying to be conscious of my protein intake lately, and every once in a while I will decide meat sounds good. Let's be honest, sometimes all you want after an especially hard workout is a burger. Lean ground turkey is SO much healthier for you than ground beef - for about the same amount of protein and B vitamins turkey has so much less fat and cholesterol. These burgers are easy to prepare, pack a great protein punch and taste as good as a beef burger, if not better. 

Ingredients:
1 pound lean ground turkey
1/2 small onion, diced
1 egg
2 tbsp barbecue sauce
2 tbsp breadcrumbs
2 tbsp oats
2 tsp sweet & hot mustard
1 tsp Chipotle Tabasco
1 tsp garlic powder
Pinch of salt

Prep:  Combine ingredients in a large mixing bowl and mix until blended (using your hands is kind of gross, but works best - it also works best if you have someone else to do it for you). Separate into 4 medium sized patties - I laid them on top of a sheet of Saran wrap to prevent them from sticking to a plate. 

Cooking Instructions: Heat 1 tbsp of olive oil in a nonstick skillet and cook each patty for about 3 minutes on each side until lightly browned. Finish patties in oven heated to 350 degrees for an additional 10 minutes. 

Serve with veggies of your choice! I recommend lettuce, tomato, and avocado, with barbecue sauce.