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We all tend to go a little overboard during the holidays. Too much merrymaking (also known as cocktails) and a lot of overindulging in the kitchen – that second helping, that extra cookie, the second glass of spiked eggnog – we’ve all been there.

Chef Chad Sarno, the research and development chef for the Health starts Here program at Whole Foods Market, is ready to step into the kitchen and help you get back on the healthy eating wagon that you may have barreled off of recently.

Post-holiday guilt and bloat be gone with these helpful tips for eating clean, detoxing and starting fresh for the New Year.

Five Ways to Detox Post-Holidays: Chad Sorno1. Get your greens on"Choose dark leafy greens (think kale, spinach, chard, collards, etc.) and amp up your veggie consumption with produce that packs a nutritional punch. Dark greens are full of micronutrients and very low in calories, so you can eat a lot of them.

Think you can’t eat greens for breakfast? wrong! Check out this recipe for one of my favorite green smoothies – it’s packed with nutrients and the almond butter keeps you full until lunch."

Green Power Smoothie3 cups non-dairy milk of your choice1 banana1 cup frozen berries1 tablespoon of almond butter1⁄2 teaspoon vanilla extract or 1/2 vanilla bean, split and scrapedHandful of spinach4-5 leaves of kale

Using a blender of your choice, blend all ingredients until smooth.

2. Eat whole foods"Limit your consumption of processed foods and start incorporating whole grains and fats from whole food sources like avocados, nuts or seeds into your diet. Small steps like brown rice or pasta instead of white is a great way to get started.

It’s also helpful to make a big pot of brown rice or quinoa (very high source of plant-based protein) at the beginning of the week so you can work it into different meals – soups, salads, stir-fries, etc."

Kale, Carrot and Avocado SaladServes 4

1 bunch kale, stemmed and finely chopped2 cups grated carrots1/2 avocado, peeled and pitted1/4 cup thinly sliced red onion2 tablespoons lemon or lime juice2 tablespoons sesame seeds, toasted1/2 teaspoon reduced sodium soy sauce

Toss all ingredients together in a large bowl. use your hands or the back of a large spoon to thoroughly mash avocado into kale. Set aside at room temperature for 30 minutes before serving to allow kale to soften.

3. Tip your glass (of non-alcoholic beverages!)"give your body a break from the Hot Toddies and hydrate with tons of water, herbal teas, fresh juices (not the kind with added sugar – remember, we are trying to cleanse the system!) if making your own juices, be sure to sneak in the greens. a great juice template is two-part veggie, one-part fruit, one-part greens.

I like to work in juicing when my body feels sluggish from toxins and bad eating, but there’s no need to do a full-blown juice cleanse, unless you really ready to make that commitment. Aiming for a juice a day is a great start. one of my favorite combinations is green apple, cucumber, ginger, kale, lemon; you get tons of nutrients from the greens, and a bit of natural sweetness from the citrus and apple to balance out the taste."

4. Snack smart"Snacking in between meals can spell trouble – especially if hunger strikes when you only have a vending machine to seek refuge – so I always keep healthy snacks on-hand to avoid temptation. I like to make my own trail mix with some raw nuts (usually almonds and pistachios), pumpkin seeds and some dried fruit for quick hunger fix.

Having fresh fruit is also key – my recent go-to is an apple or a slice of whole-grain bread with some almond butter. Hits the spot! Nuts and seeds are a great source of healthy, whole food fats, but don’t overdo it – the calories can add up quick!"

5. cut back on oil"creating sauces and dressings without oil and butter helps lighten a dish, and when you use whole food ingredients you also get the benefit of more nutrients. it sounds scary to some, but it’s a cinch.

Low-sodium vegetable stock, coconut water or wine are all great alternatives for sautéing veggies. You can even caramelize onions that way!

Start with a hot pan, add chopped onions and constantly stir until the onions have become translucent and golden, and then add a little veggie stock when needed – they come out great!

I also create my own salad dressings by blending fresh or dried fruit, nuts, vinegar and herbs in a high speed blender. The nuts (I like raw cashews best) give a creamy texture without dairy."

Renewal Salad with Shaved Roots, Spicy Greens and Miso DressingServes 2

4 cups of baby, spicy mesclun green mix4 ounces miso mandarin dressing (see recipe)1/2 cup shredded carrot and beet2 cups mixed sprouts (sunflower, buckwheat, pea shoots)2 mandarins, or clementines segmented3 tablespoons toasted sesame seedsBlack pepper, freshly cracked

In mixing bowl toss the greens, dressing, roots, sprouts, sesame and cracked black pepper well, equally dispersing the dressing. Center all salad in bowl and top with more sprouts.

Miso Ginger DressingMakes 4 cups of dressing

2 cups mandarin juice (or orange)2 whole mandarin peeled1 cup white miso1/2 cup rice vinegar3 tablespoons ginger4 cloves garlicSea salt to taste

In high speed blender, blend all ingredients until smooth. will keep for 1 week in fridge.

Is there someone you'd like to see in the hot seat? let us know in the comments below and if we agree, we'll do our best to chase 'em down.