Creating a relaxing mood at the dinner table is half the battle when it comes to relieving tension and connecting to each other as a family, but it's often easier said than done. The key to setting any kind of mood is details details details! Here are 4 tips for getting a mellow mood off and running, or rather, relaxing at your next meal:

• Minimize background noise Namely the TV as it 's distracting and can even help spark disagreements.
• Set the mood Depending on your family the options are endless -- try setting up nice matching plates and a pretty centerpiece, light candles, have dinner out on the porch or deck, or even plan a picnic-style meal on the floor on pillows and blankets. Whatever will get everyone the most comfortable and relaxed.
• Get in the right mindset Take a moment before the start of the meal (and encourage everyone else to do the same) to clear your mind of the day's clutter and focus on the positives in the food and family around the table.
• Make cleanup a family affair Everybody should chip in when it comes to cleaning up, even little kids can help bring their dishes into the kitchen when the meal is over.

I adopted my son at age 10. Which means that he had 10 years of developing food preferences before he ever met me. Ten years of not-so-great habits that he developed. When he first moved home our family dinners were accompanied by the sound of him gagging and pretending to throw up. Suffice it to say, his reactions weren't terribly motivating for me.

In time, I learned that he was completely unfamiliar with a home-cooked meal. Thankfully, he enjoys many healthy snacks like fruit, vegetables, and yogurt. But when it came time to actually eat a meal, if it didn't come out of a box he didn't want anything to do with it.

Both he and I have had to give a little bit, but we've finally found our groove. He eats home-cooked meals without complaint (and without gagging noises) now and I've learned to make healthy foods that are more kid friendly. Some of the winning meals at our house include:

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A recent study found that girls who ate with their families at least five times per week were less likely to participate in weight control behaviors -- taking laxatives, diet pills, or forcing themselves to vomit -- that might lead to eating disorders. Other less extreme behaviors, like fasting and smoking to lose weight were unaffected by family meal time. In addition, boys in the study who ate meals with their families were actually more at risk of developing unhealthy weight control habits, surprisingly.

Researchers say that this suggests that while family meal time can benefit teens, what happens at that table has an impact on teens as well. Juggling schedules to make time for eating together, creating healthy, nutritious dishes, and having positive interactions at the table are all components of healthy family meals.

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