The 5's of mindful holiday eating

For athletes, social eating at holiday parties family gatherings and end-of-the-year events can be challenging. Even with the best intentions, it can be difficult to stay consistent with nutritious eating when you are overwhelmed by so many calorie-rich food choices. No need to skip your work holiday party, the family cookie-swap, your child's holiday function or your team social. Here are a few tips to help you feel good about your eating choices and improve your relationship with food.

1. Sit down - Instead of eating standing up, put food on a plate, sit down and focus on the present moment. You will enjoy your food much more when you give eating your full attention.  
2. Slow down - Intentionally chew slower than normal.  When you eat slowly, you will notice your food and enjoy it much more. 
3. Savor - Enjoy every bite. Use all of your senses and eat without distractions. Remind yourself that the first bite is always the most flavorful. 
4. Simplify - Create an environment where you can maintain a great relationship with food. Prioritize foods that make you feel good and that you love. 
5. Smile - Be grateful for the food that you get to eat. Take note of your fullness level - eat until you are satisfied. 

For many athletes, body image dissatisfaction is heightened during the holiday season. For athletes with a history of dieting, eating disorders or disordered eating, holiday eating may trigger uncomfortable feelings, emotions and unhealthy coping mechanisms. Remind yourself that you are allowed to indulge responsibly and feel great about it - and still feel/be healthy. Give yourself permission to enjoy foods that make your tummy smile.