Top Five Practices to a Relaxed Meal & Why?
Have you heard of the “Roseto Effect”? The phenomenon that took place between the 1950s-1960s by which a close-knit community in Roseto, Pennsylvania experienced an unusually reduced rate of heart disease, while in surrounding communities heart disease was on a rise. A study was conducted, closely following the eating habits of this community. It was believed that there was a link between their heart health and the food they ate. Instead, what was discovered to be true was the practices surrounding a meal that set them apart. This Italian American community lived a social structure that was one of a cohesive lifestyle, sharing meals every day, content with their roles within the social structure, ready to help one another, and expressing gratitude for what they had to enjoy. https://en.wikipedia.org/wiki/Roseto_effect
We were created to enjoy “Community” and express gratitude around a meal. Setting a relaxed tone surrounding “Dinner Time” can have a strong effect on your gut health as well as reducing the chances of heart disease.
TOP FIVE PRACTICES TO A RELAXED MEAL
Leave Problems Behind: Leave it before you sit down and eat. Create a routine where mealtime is sacred, giving the body a chance to relax. Play your favorite music while cooking. Invite family members to help, with the smallest of tasks. Think: cooking and eating is a time to relax, give your full attention, look forward to the reward and enjoy. What you feel impacts your gut motility (the movement of food from the mouth to the throat, through the GI tract) which affects inflammation as well as impacting the entire digestive system.
Create Body Awareness: Eating is a physical activity! Don’t allow your mind to wander away from nourishing your body- listen to your body's cues. Notice, Savor, Enjoy (Take a deep breath through the nose and exhale before eating) an intentional mind cues the body to prepare the digestive enzymes to properly breakdown and digest your food - when possible, plan your meal in advance- Learn to appreciate Nourishment.
Express Gratitude: Pray before a meal. I know it seems like an obvious action, but we often overlook God’s design for our spiritual and mental health to be connected to our physical bodies. In order to relax and set the tone for Rest and Digest. Take the time to thank God for every step that went into creating that meal, from creation to farmers. Pause to look at your meal and take in the aroma.
Eat Without Distractions: Train kids while young “toys do not belong at the table”. This goes for adults! Put your phone away. Making eating, conversation, and laughter the only activities at the table. Leave the “workplace” for lunch (The Brain can only focus well for 50- 90 minutes before needing a break). Be Present.
Dine in Pleasant Surroundings: Set the scene for a calming meal. Clear the table of clutter, create a pleasant tablescape (flowers). Use "the good” dinner plates. Dine outside, set mood lighting. This is not just for a date! Think: Why do we create this mood on a date? In order that both parties are relaxed and able to enjoy each other's company. Eat with Loved Ones and Friends.
The GI tract works best when the mind and body are calm, allowing the majority of circulating blood to go to the abdominal area. This allows the nervous system to focus on digesting.
Creating a better digestion atmosphere allows the sympathetic nervous system to deactivate around mealtime. This intern allows the parasympathetic nervous system to do its job. To release digestive enzymes, produce saliva and stomach acid to help aid in the digestion of food.
The Body can not engage both systems at the same time.
God wanted us to enjoy and savor our meals, while we gather together in gratitude- creating a consistently pleasurable experience and a supportive environment that leads to a healthy gut, mind, and spirit.
While gathering together around a meal may look different due to the current city and state restrictions. We can find ways to create an atmosphere of community. I invite you to Join my Private FB Group for Christian Women, where you will receive support and encouragement for a healthy holistic lifestyle.