Updates on The Family Alchemists

Hi Friends, When I created The Family Alchemists in 2018, I had a really big vision and mission of connecting people to the resources they need to grow. I have so many amazing professionals in the Conscious Parenting space as friends and was determined to help them...

How Recovery Principles Pave the Way to Conscious Parenting

Applying the 12 steps to my parenting helped me practice boundaries, communicate with integrity and ultimately BE loving and tolerant.

Conscious Communication Skills

In times of great social change, we look for the things we can control. We may not be able to predict the future for ourselves or our teens, but we can control how we communicate. The way we communicate reveals what we value and how we value it. I longed to connect...

How to Save a Marriage

So, you’re an empath married to a guy that treats you like a queen – most of the time. But those times he’s angry? You question if you’re more like your mother than you thought. You worry that his behavior is going to hurt your kids and that you’re being irresponsible...


When I have a chance to actually discuss the topic with clients, it is very simple to explain my view of spirituality, understand my clients’ perspective, and come to a common ground semantically (and often philosophically). I notice I regularly attract people who...

Helping Your Kids During Coronavirus Social Distancing

Dear Brave Ones: Of course, we’re scared. That means it’s the time to be gentle and compassionate with ourselves and others. Can you imagine how scared our kids are? Their routines have been disrupted and they miss their teachers and friends. They have less control...

Out of the race

From the moment we are born, we are part of a race we never wanted to be in, we are measured by milestones and compared endlessly with any peers we share our life with. We are numbers in charts and checkmarks in lists of accomplishments, in other words, we are what we...

Mindful Parenting Through the Everyday Stresses

In the fast paced world of parenting where decisions are made in between spilled cereal, constant questioning and smartphone apps, it is no wonder the word mindfulness is becoming as necessary in a parent’s vocabulary as the word nap-time. And yet, for many,...

What our children ask of us

Our children ask so little really. Listen to my discoveries and ideas. Look through my eyes to understand my world. Feel my love, joy, frustration, pain. Hold my hand, my heart and me close. Be careful with me and understand me. I may feel off sometimes, when the...

Elf on the shelf, Magic of well-behaved kids?

I was already familiar with conscious parenting when the Elf on the Shelf became popular a few years ago, I found out about it when my kids were toddlers and I heard stories about him moving every night and being a fun addition during Christmas time. I was excited to...

Have you ever found yourself just having chomped down your entire lunch in 5 minutes?  Or realized that you and hubby have finished off dinner in 10 minutes flat?  You may not be aware of how long you spend eating (next time, go ahead and time yourself, just for the heck of it). Fast eating prevents our metabolism and digestive process from functioning optimally, and can contribute to weight gain, indigestion, and a host of unwanted health conditions.

When we eat quickly or under stress, our digestion system shuts down.  This is a natural part of our human biology—when under stress, our fight or flight response kicks in which prepares us to fight that tiger, or whatever predicament our ancestors found themselves in. Even if that enemy is simply now an overdue work deadline, or a pile of homework and chores waiting for us after dinner, our body does not know the difference.  The stress response kicks in and the heart rate speeds up, blood pressure increases, respiration quickens, certain hormones flood the blood stream, and most critically, the digestive system shuts down.  To metabolize food, our nervous system must be in a state known as ‘rest and digest’, which is activated by the parasympathetic nervous system.

So what does this mean for you and your family?  It means, quite simply, slow down. Create rituals and relaxation around eating.  Treat eating as a sacred, life-affirming activity. One of the most important habits we can foster to create health and radiance is the ability to eat slowly and mindfully. Your children will follow your lead.     

Eating mindfully and with ease

The following are 10 tips to slow down around food, ramp up your awareness, and dive into pleasurable eating:

  • Every time you eat, sit down.  Even when the kids aren’t watching (and they usually are), model a relaxed and pleasurable feeling towards eating.    Invite your children to sit down when eating or drinking as well.  For toddlers, this can also serve as a basic chaos reduction strategy and safety tool.  Just like toddlers learn to plop on their bums to put on shoes, instill the same habit for food and drinks.


  • Create any kind of ritual that feels appropriate before eating. This may be something as simple as five breaths, a song, a prayer, remembering three things you are grateful for, or one minute of silence.  Take the time to recognize the sacredness of eating, and allow your body to relax into a state where digestion is possible.   Every time we eat we are saying yes to life, yes to nourishment, yes to well-being.


  • Bring awareness to your inner state, prior to eating, and while eating. Notice your inner energy as you begin eating. Ask yourself, what would be most nourishing for me to eat right now?    Notice your own hunger levels.  As you eat, notice when you begin to feel full.   Notice what bodily sensations arise that indicate fullness. Share your sensations with your children and invite them to notice their sensations.  For kids a rating system of 1-10 around hunger and fullness can be a useful tool. And remember that it takes 20 minutes for food to reach our stomach, so you may not feel full right away.  For adults, its generally recommended to eat until two-thirds of the way full.


  • Remain seated and relaxed while eating. Prior to sitting down, make sure you have the foods you need prepared and served.  Tip for the adults: set an internal boundary that you will not get up during the meal to meet your kids’ demands.  Depending on age of your kids and your own internal ease with boundaries, easier said than done.  Be gentle on yourself as you work towards remaining seated throughout your meal.


  • Breathe as you eat. Oxygen is an essential element to the digestive system.  The more we eat, the more oxygen our body needs.   Especially if you find yourself tensing up or holding your breath, consciously put the fork down between bites and take a deep belly breath through your nose.  As you focus on your breathing, your children will naturally sync up with your breathing and relaxation level.  Or, as appropriate, share with them the importance of getting oxygen while we are eating and gently invite them to take some breaths with you.


  • Engage all of your senses while eating. Notice the colors and smell of the foods on your plate. If appropriate, notice the texture by touching the food, or eating with your fingers.   As you chew, notice the flavors and texture in your mouth. Notice how that changes as you chew.  Allow your body to soak in the pleasure of eating.   Ask your kids questions about their sensory experience, and invite them to share their sensations.


  • Bring awareness to your posture while eating. Sitting up straight allows our digestive organs to work more easily, and allows your breath to flow.   Notice if you are tightening up any part of your body while eating.   Consciously relax your muscles and allow your body to soften.


  • Keep conversation during meals light-hearted and stress-free. Leave serious subjects for family meetings or one-on-one chats with your partner.  Remember, just talking about stressful subjects naturally triggers our body’s internal stress response, which shuts down digestion.   We want to keep our digestion turned on and maximized while eating.


  • This next tip is the fast track to mindfulness. Whenever you can, depending on the age of your kids, practice eating a meal, or part of your meal, in silence, with the goal of enjoying the taste and flavor of the foods, and each other’s company.


  • Take a moment to express gratitude for all the persons, animals and plants involved in providing your nourishment. This could be part of your ritual before eating, or as you finish your meal.

Remember, how we eat is just as important as what we eat.  Creating habits of slow and mindful eating will set your children up for a lifetime of greater ease and relaxation around food. If you are interested in more inspiration in this area, check out the writing of Marc David, and his two books, the Slow Down Diet and Nourishing Wisdom.

#mindfuleating #mindfulness #gratitude


FREE: How To Finally Get Your Child To Listen And Act By Understanding Their Development And Getting The Best Behavior Out Of Them… Even In The Hour Before Bedtime. Yes, Really.

Your Free Gift is on the way! Please check your inbox.

Pin It on Pinterest

Share This