Commitment to Running
This past month brought blessings to me in the form of commitment. I found myself successful in two areas – my gut health and my behavioral/emotional health. At the onset of the month, I found myself finishing a run and the number 28 popped in my mind – I will run for 28 days, I thought.
Later on, it occurred to me that 28 days, ending May 1, is ample time to create a new habit. Now that was not my intention at all, but I knew good things would maybe happen in those 28 days if I ran consistently.
I forgot about the aspect of the agreement I made with myself to actually run for 28 consecutive days, but I did exercise the whole time minus 2 or 3 needed breaks for my knees. I’ve found myself doing a day on, a day off, if that is what my knees dictate. I’m glad to be running at all! Gotta take it easy on my sweet knees, though, and I must listen to them.
Positively delighted, I am in such good shape now. My knees and legs feel stronger than they have been in ages. I’m feeling younger with these stronger knees and it feels so good sometimes to run almost like I’m getting a deep tissue massage in them. I am still careful though because my knees feel fragile still at times.
Why am I focusing on running when month 4’s focus was digestion? I have found that…running is excellent for digestive health.
Walking is also good for it. Movement in general, really, and I have found in the process, there is a greater impact on your digestion when you take deep belly breathes while you exercise which assists in getting things moving in the nether regions. Constipation is an issue for many people simply because they lack the movement they need to help their bowels move.
Take Away #1 -Persisting Beyond the Goal – Take it to the Next Level
My main take-away this month: persist after the goal is accomplished. I’ve stuck to this diet and exercise so well and it’s really paying off. I’m not looking to ban it now because I “no longer have to” run or eat well – eating for my digestion I have found to be the healthiest I’ve eaten, maybe forever, given the length of time I’ve stuck to this. So, I intend to persist beyond the goal. Why?
Decades ago, I had an opportunity to quit a behavior for 30 days, which I did, and, at the end of that 30 days I had another opportunity to go back to it. I did, despite my true desire not to because of a familiar prompting. I wish I hadn’t. I fell from a lifestyle I was just starting to pursue and would have done well at it had I stuck with it and not let that behavior distract me. My choices since then, when I have given myself a goal and reached it, mostly (not always) I have gone back to how I behaved previously, delighted I could do it again, like with sugar, couldn’t wait to binge on it, but this time, I have no interest in going back. I’m almost a little bit skittish, like I want to keep pursuing the healthy life. So, that is my take away – persist in the after-glow of your achievement. Let it take root and become you.
Yesterday my 28 days of exercise ended, and I am pleased to say that, coupled with the diet, mostly consisting of fruit/veg smoothies and brown rice and veggies, I have done it honestly, and found I enjoy this new, healthy lifestyle. So, I will persist!!
My total exercise units this past month:
Bike: 50 minutes Walk: 3.5 hours Run: 35 miles
This morning I hit the bridge and ran just over 2 miles. I’m still reluctant to eat sugar, but I do know I will likely get more bread and crackers to eat with my eggs and salads. However, if I maintain my refined sugar abstinence, I will be fine. That is my downfall.
I have learned that there there is no short-cutting health. It’s a simple recipe, but discipline is required, and as I engage, I really enjoy my process. That is what I like most, and what I was hoping for I guess too from my 28 days, was it would impact positively other areas of my life. Not much more has changed, although I have been finding I am “digesting” my behaviors and emotions much for effectively, too, keeping what’s healthy and letting the other pass. Just like digestion!!
I have also learned from this past month that real change takes time. Overnight cures for life-long habits will not be long-lasting.
One of my valuable lessons I’ve learned and am now employing: when you have given yourself a difference, a difference in lifestyle, a difference in behaviors, whatever it is, and the time to make that difference, keep it going. Keep making the difference – keep making the positive changes that are leading you to what your desire, to the woman you desire to be – being her is only a matter of time:)
Persist with the change. It will become you at some point. You will become that vision of yourself you desire most when you persist and allow the change to take root.
We become what we give ourselves to.
Take-away #2: Breaking the Food Spell
Last night, I will say, I had an urge to go to the store and get some “goodie-baddies” but I don’t really care to open that door. So I didn’t. I find another result of this month beneficial – it is the first time I have gone without dinner on several occasions in maybe the past ten years or more. I am a feeder! :O)
It is a rare day in the meat-packing plant when I ever don’t feed myself dinner. I feel this month, I have broken the food-spell over myself. Jesus said of certain spirits that they only come out by prayer and fasting. I have fasted and believe the spirits that have come out: the spirits of gluttony and lust (over food). I have employed the spirit of self-control over and over, and am really letting my body decide when/if I will eat because I need to, more so than because I want to. So that is another beneficial take-away from this month.
Phase 2 – Probiotics
Mid-month, after I found the food and exercise regime were paying off and found that “this house is clean,” I began taking pro-biotics. I felt my digestive situation had become barren enough to where I could start taking supplements that would have a chance to populate my gut because they would be able to find their way to it and not be lost in the mire of intestinal gunk. I am not sure how they are working. Funny thing about that, I was reading the back of the box when I got home and found these benefits on there for the vagina and found out the whole pill box said “vaginal probiotics.” I got a kick out of that because I wasn’t paying attention when I bought them; I was on the phone and noticed how many billion they had and figured those were the one’s for me! Vaginal health, I’m all for it! I had no idea they made pro-biotics for that!
At any rate, there are so many different strains in this. I have only looked up a few studies on them which are included on the links at the bottom, but I put the highlights of two different species of the same genus, below, in case you know nothing of different probiotic benefits. Here, you can get a glimpse – at least what these two studies found.
Month’s past I focused a lot on supplementation, but only this month have I found myself really using food heavily and taking only probiotics (1/2 the month) and some liver detox tea to help my digestive health.
I am going to end there. I hope you got something out of this. I know I did. I’m glad to be persisting beyond the goal and encourage you, A. To get a goal, and B. Make it a lifestyle change – meaning, you’ve used the goal to set you up for a change in lifestyle and you will keep taking it to the next level!
To My Health & Yours!
Thanks for reading!
Probiotic Studies and Information, as mentioned above.
L. reuteri is able to inhibit the colonization of pathogenic microbes and remodel the commensal microbiota composition in the host.
Second, L. reuteri can benefit the host immune system. For instance, some L. reuteri strains can reduce the production of pro-inflammatory cytokines while promoting regulatory T cell development and function. Third, bearing the ability to strengthen the intestinal barrier, the colonization of L. reuteri may decrease the microbial translocation from the gut lumen to the tissues.
L. rhamnosus is one of the most widely used probiotic strains. Various health effects are well documented including the prevention and treatment of gastro-intestinal infections and diarrhea, and stimulation of immune responses that promote vaccination or even prevent certain allergic symptoms. However, not all intervention studies could show a clinical benefit and even for the same conditions, the results are not univocal. Clearly, the host phenotype governed by age, genetics and environmental factors such as the endogenous microbiota, plays a role in whether individuals are responders or non-responders. However, we believe that a detailed knowledge of the bacterial physiology and the LGG molecules that play a key role in its host-interaction capacity is crucial for a better understanding of its potential health benefits.