Your diet can survive the holidays

This time of year we must navigate the plethora of parties, cookie exchanges, wine and dessert pairings, and too much of everything. The good news is that your can make it through unscathed - and even successful - with a little diligence.

My favorite thing about holiday foods is that most traditional holiday foods are, at their base, healthful and wholesome. We have lean roasted turkey and ham full of valuable protein, sweet potatoes and their boon of beta-carotene, carotenoid-rich fresh green beans, Brussel's sprouts brimming with glucosinalates, and of course anthocyanin-loaded cranberries.

The trouble lies in all the additives; all those flavorings like cream, gravy, butter, marshmallows, sugar, cheese, salt and dressings. Remember Luis the Lifeguard sings, "Don't drown your food." (The Bod Squad). Consider keeping your food simple and un-smothered, and really focus on the true flavor of each dish. Relish in whole, natural, and unprocessed foods. Do some recipe research and find new, healthier versions for old favorites. You might just start a new tradition.

As for traditions, you can easily rotate exercise into your family's holiday customs.

Perhaps it's a pick-up football game, or an annual turkey trot.

Why not set up an advent calendar of activity; a full 24 days of action! Light your metabolic fire for every 8 days of candle lighting.

One day could be hula-hooping, another might be burpees.

Or this year it might be shoveling snow! Now that's a workout.

If that's not for you, slow things down with a deeply relaxing yoga class; try out tai chi, or a calming meditation session.

Exercise acts as an appetite suppressant, which can help manage those parties.

Remember: good choices beget good choices.

Let those great decisions add up instead of the pounds.

The important thing is to keep moving and get those you love moving also.

Don't forget that alcohol calories can really add up. We get caught up in the celebration atmosphere and drink without thinking. Start a New Year's resolution early and monitor how many cocktails you throw back. Mix a full glass of water in between alcoholic beverages. Not only will you reduce the calories consumed, you'll be better able to resist other temptations, perhaps save yourself from an embarrassing office party moment and you just might feel better in the morning! Happy holidays indeed.

Now, I am not advocating strict dietary discretion, or suggesting you deprive yourself of all the treats of the season. I, myself, believe pumpkin pie is really just a carrier for whipped cream. The trick is, choose which you want the most and have that. If you just can't eat Thanksgiving dinner without gravy, have it. If you wait all year for green bean casserole with those French-fried onions, then have that. Just don't have all of everything. You get to decide what you eat. Throw in some extra exercise too as fun and healthful insurance.

The winter holidays remind us to be thankful. So, be thankful that you have choices. Be thankful that you have the power to control what and how much you eat. Be thankful for the ability and strength to change. Enjoy the harvests of the season, celebrate your capacity to move, breath our fresh, crisp winter air and have very happy holidays.

Marlys Underwood is a certified health coach in Sisters (www.marlys-underwood.healthcoach.integrativenutrition.com).