With the holidays fast approaching, we asked our friend Laura Lea–a certified holistic chef–to give us some pointers on how to enjoy the season, while still remaining healthy. Below are her tips for staying balanced, plus a delicious + detoxifying smoothie recipe. Check out her website at www.llbalanced.com!
- Don’t go to events starving | If you show up with a grumbling belly, you will likely eat the first thing you see…and too much of it! When our bodies are really hungry we crave quick sources of energy, which usually means sugar and carbs. So arriving on an empty stomach is not the best policy.
- If you can contribute, do | Offer to bring a dish to your next holiday function and choose a healthy recipe. That way, you can satisfy your hunger and feel included in the festivities by having something you want to nosh on.
- Fat, fiber + protein | Whenever you’re putting together a snack or a meal, make sure you have all three of these on your plate. Choose quality fats from nuts and seeds, avocados or coconuts, and (ideally) get your fiber from fruits and vegetables. Finally, try looking for lean sources of protein like chicken, shrimp, small local fish, turkey, beans and whole grains.
- If there’s something you really want, have some | Take a small amount. Make sure you don’t dive in on an empty stomach, and don’t eat mid-conversation. Take time to really savor each bite. Caveat: this only applies if you are not prone to sugar addiction. If you cannot stop at one bite, try grabbing an extra handful of nuts or roasted vegetables instead, then allow yourself a whole-foods treat when you get home (for options, see desserts here!).
- Stay hydrated | Dehydration is the primary culprit behind overeating, and it can sneak up on you fast–especially when you’re drinking more than usual. Be sure to drink filtered water throughout the day, and then end your meals with a cup of herbal tea. At events, enjoy a seltzer with lime between cocktails.
- Get your green smoothie on | The holidays are unpredictable, and sometimes there’s rarely a vegetable in sight. Take some of the pressure off by starting your day with a veggie-packed smoothie, like my go-to recipe below!
- Avoid the all-or-nothing mentality | Chances are, there will be a few nights when you don’t make the choices you intended and you’re left feeling less than stellar. When this happens, don’t give yourself license to do it again. Get back into your normal eating and fitness routine, and focus on how much you enjoyed the party or how delicious the food was.
- Above all, HAVE FUN | This is a time for love, laughter and celebration. Be forgiving and gentle with yourself. Stress can cause you to make unhealthy choices, so know that you are doing something good for your body by going with the flow!
- Healthy(er) food and beverage choices:
Food: Another great tip is to keep yourself away from the food–if it’s right in front of you, it can be tempting to use as a filler in conversation.
- Vegetable crudité (sans creamy dip if that’s the only option, but go wild with hummus)
- Shrimp cocktail
- Fresh fruit
- Roasted squash and root vegetables can help satisfy cravings for sweets (but avoid if they are candied)
- Smoked salmon with capers (on a whole grain cracker, skip the cream cheese)
- Salsa and guacamole (use veggies to dip if possible. If chips are the only choice, stop after a handful)
Beverages: If you’re going to imbibe, try sticking to 1-2 drinks per night and keep drinking water or seltzer in between. These options are generally lighter in calories and sugar content.
- White wine spritzer
- Red wine
- Gin and soda with lime
- Whiskey on the rocks
- Dry champagne
Detoxifying Blue-Green Smoothie:
- 1 ¼ cup unsweetened almond milk
- ½ frozen banana
- 1 cup frozen organic blueberries
- ½ cup fresh zucchini slices
- 1 stalk celery, roughly torn into pieces
- 2 handfuls organic baby spinach
- 1 teaspoon spirulina
- 1 tablespoon chia seeds
- 1 inch piece fresh ginger, peeled
- Optional: 2-3 drops liquid organic stevia or 1 pitted medjool date
- Optional: handful ice
Combine all ingredients in a high-speed blender in the order listed and puree until smooth. Add ice or extra liquid to taste.
About Laura Lea:
Laura Lea Bryant grew up in Nashville, TN, but she left her hometown to pursue corporate jobs in New York City after college. Quickly, Laura Lea realized that her career was making her lonely, anxious and unfulfilled. In 2012, she decided to pursue her passions for nutrition and cooking and quit her job at a hedge fund to enroll at the Natural Gourmet Institute. 11 months later, Laura Lea received her degree as a certified health-supportive holistic chef, and she moved back home to start her consulting business, LL Balanced. Laura Lea works with individuals and corporations to meet their personal health goals or goals for their clients, respectively. She also writes and develops recipes for her website, llbalanced.com.