5 tips to make family mealtimes more mindful

(BPT) – The hectic workday is over. As you pull into your driveway, you feel relief because you’ve finally escaped the cranky co-workers, the deadlines and traffic jams. Now you can spend the next few hours relaxing at home with your family. What better way to enjoy this time than with a delicious meal together?

Sometimes, the lingering stress can be hard to shake, especially if you’re in a rush to get dinner on the table. You can shed your stress and make this time together more meaningful. Consciously ease into the transition from work mode to family mode, and use these tips to make your evening meal more relaxing and mindful.

1. Take a breath.

As soon as you get home, just take a few minutes and chill out. What you’ll want to do is shake off any lingering ‘fight or flight’ stress response that’s making you feel tense and on edge. With deep breathing techniques – the kind that get your belly moving – you’ll lower your heart rate and feel much calmer. Sit in your favorite chair, soften your gaze and start those long, drawn-out inhales and exhales, counting your breath if needed. Just by transitioning into this calmer state, you’ll set the right mood and standard for the rest of the evening.

2. Give the devices a timeout.

Being mindful is all about staying in the present and following each action with intention and awareness. But when your mobile device is pinging from the latest Facebook update, text message or news alert, that can distract us from this calm and aware state of mind. For now, while you’re preparing and eating the meal, put the devices out of reach – or in another room, if that’s practical.

3. Include the kids.

With devices out of the way, it’s also much easier and more pleasant to focus on the people in the room. If your kids are hanging around the kitchen, take it as a sign they want to be with you, so use this time to connect. A great way to do this is to include kids with the meal preparation. The youngest ones can rinse fruits and vegetables, cut soft foods with a butter knife and tear lettuce. Older kids can help measure ingredients, stir and whisk, and eventually peel foods with a paring knife.

4. Simplify your menu.

Eliminate the stress of getting weeknight meals on the table, and build a list of delicious go-to meals that you can prepare with ease. For example, this recipe for Easy Shrimp Kabobs will allow you to get the entrée ready in minutes, plus the skewers and easy dips will make this a fun favorite with the kids. For more ideas and inspiration to make the weeknight meals more mindful and relaxing, visit seapak.com/recipes.

5. Slow down and savor the food.

Give yourself a few moments for mindful eating. Before earnest conversation begins, put your focus on the food you’ve taken the time to prepare. Put down your fork, and pay attention to the flavors, the textures and how you respond to them. No matter how hungry you are, don’t rush. Mindful eating is all about pacing yourself and staying in the moment to experience the delicious meal you are eating.

After a long day, you can make the evening meal more relaxing and enjoyable by bringing a mindful approach to dinnertime. When it’s time to eat, you’ll be in the right state of mind to enjoy your food, as will the people around you.

Easy Shrimp Kabobs

Serves 4

Ingredients

1 12-ounce package SeaPack Popcorn Shrimp

Wooden skewers

Dipping sauces, such as tartar sauce, cocktail sauce, barbecue sauce and ranch dressing

Instructions

Preheat oven to 450 Fahrenheit.

Place shrimp on baking sheet in a single layer so shrimp are not touching.

Bake 5 minutes on the middle oven rack, then turn shrimp over.

Bake another 5-6 minutes until shrimp are hot and crispy.

Using a fork to hold the hot shrimp in place, slide shrimp onto wooden skewers.

Serve with small sides of sauces for each person. For example, use tartar sauce, cocktail sauce, barbecue sauce and ranch dressing.

Source: The blog A Helicopter Mom via SeaPak.com.

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* When and how to have a cheat meal? Cheat meals shouldn’t make you feel like a cheater! It’s okay to eat white sugars or carbs sometimes, just not every single day. That’s why I like to call them Free Meals not cheat meals. I’ll be discussing when and how to have your free meals so you don’t feel guilty.

ABOUT DANETTE MAY
Over the last 13 years as a certified fitness professional, Pilates instructor and nutritionist, Danette has changed the lives of 100’s of thousands of people by transforming their bodies and helping them achieve their weight loss goals. And it’s with this experience and a degree in pre-med and nutrition, she founded Mindful Health, LLC, a platform that provides millions of people around the world with the tools, knowledge, and inspiration to look and feel their best while living more healthy and zestful lives.

Danette May is the author of several best selling books, 7 Day Jumpstart, Bikini Body Detox, and Bikini Body Recipes, a recipe book with 5 ingredient meals that take 10 minutes or less to prepare, for busy women and men who want to save time in the grocery store, save time in the kitchen, and have more meaningful time with families and loved ones.

She also recently launched an online coaching and membership program Forever Fit Club for individuals who want a more personalized support system to achieve their weight loss goals. The coaching includes a loving community of support, new exercise videos each week, new weekly meal plans and mentor support.

She’s been a fitness model for US Magazine and Women’s Health Magazine, and a frequent guest on National TV, Access Hollywood, Hallmark Home and Family and CBS LA. Additionally, Danette starred in some of the top-selling fitness videos including “Flat Abs Fast,” “Bootcamp Bikini Body,” and “Get Me In My Skinny Jeans.” She has worked with some of the top fitness professionals in the industry including Jillian Michaels and George St. Pierre.

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Danette May Books:
Bikini Body Detox – http://goo.gl/EQevqZ
7 Day Jumpstart – http://goo.gl/ZNaALb
Bikini Body Recipes – http://goo.gl/aVVbwN

When Can I Have A Cheat Meal? 🍩 🍔 | Danette May