Try new TINGS: Saying no to sugar

w4s-wrt

Happy New Year! If you think you enjoyed the holiday goodies a little too much last month, join We RUN Tings January 17-26 for our first ever Weakness for Sweetness 10-Day Sugar Detox. No matter where you are, we are in this together!

This event is an interactive, group approach to cutting back on sugar. We’ll post quizzes and recipes on our Facebook page, we’ll track and share our experiences, and we’ll have LIVE check-ins throughout the 10 days. Come check it out!

We also have a lot of other great activities planned for the upcoming months so stay connected:

  • March: Get Juicy – A Spring Ting
  • April: Toronto – Drum and Dance weekend with COBA (Collective of Black Artists)
  • May: Ottawa Race Weekend
  • June: Get Juicy for Jump-Up
  • July: Detroit – SocaSweat Weekend
  • August 4-6: Toronto – We Wuk Up and Wine Tings Weekend
  • September: Toronto – VgnWknd
  • September 18-22: Get Juicy – Fall Classic
  • October: Niagara Falls Race Weekend
  • November 28-30: Get Juicy for the Jollydays

Remember to follow us onFacebook, Twitter, or Instagram.

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Creating habits that last

Start Early in the Day

Your willpower tends to be highest at the beginning of the day, so harness that energy and use it to your advantage. A great example is crockpot cooking. Your desire be healthy can help you to toss ingredients into a crockpot in the morning. That way, you’re not dealing with cooking when you’re tired after a long day at work. My mom was true believer in the “art” of crockpot cooking. Fortunately I took her cue and I use it to make my life easier.

Make Habits Convenient

If something’s difficult or complicated to do, it’s even less enjoyable when you’re doing it over and over. Make sure that whatever habits you’re trying to establish are simple and relatively easy. If there’s any complexity (like needing a packed gym bag), schedule it into your routine so it’s easy to get it done.

Have Fun!

If you’re doing something you hate, you’re not going to magically fall in love with it because you’re doing it over and over. Some people say you should “change what you think is fun” but I don’t think that’s realistic. Instead, find things that you actually enjoy doing, and establish those as your habits!

Use Action Triggers

Portrait of a crazy african businessman shouting and closing ear by his hands on white background

“I should take a quick walk now!”

Triggers are things that automatically lead to something else happening. A trigger you might have now would be something like “finish eating dinner, rinse plate in the sink and put in dishwasher”. So the rinsing of the plate was triggered by finishing a meal. Similarly, see how you can tie new habits to other actions. For example: every lunchtime, take a 10 minute stroll when you’ve finished eating. After a while, every time you eat lunch, you’ll think to yourself: “I should take a quick walk now!”

Using these types of techniques to establish habits can be the difference between success and failure.

Note: As you look to establish even more Healthy Habits, take a look at my Kick Sugar For Good program that I am offering to help you do just that. KICK that toxic sugar out of your life!

Written By Callie Bradford MS, Speaker, Holistic Health and Wellness Coach. Author of Apples, Carrots and Kale, Oh My: A Beginners Guide to Juicing.

Adapted by We RUN Tings.

Introducing: Callie B.

We RUN Tings would like to welcome our newest Nutrition and Wellness correspondent, Callie Bradford. Callie will be working with us to provide you with great tips for your health in the weeks leading up to our Wuk Up and Wine Tings Weekend — to get you ready to dance in the streets, cross the finish line at your next race, or just look in the mirror, feel good, and smile.

Callie Bradford is a holistic health coach, wellness consultant, certified trainer, and presenter.

She calls herself a recovering addict – food, shopping, and toxic relationships were her drugs of choice. Her health took a major hit. But instead of pills and surgery, she changed her lifestyle and attitude to build physical, emotional, and even financial wellness.

Callie’s focus is food as medicine. She removed harmful foods from her diet, started juicing, and eventually became a vegan. Today Callie is the founder of Transform for Wellness, educating families about nutrition and preventative health. She’s also a co-owner of GO! Smoothies and the author of Apples, Carrots and Kale, Oh My: A Beginners Guide to Juicing.

Join We RUN Tings! and Callie to get Ready for the Road: Mind, Body, and Soul!

You can look forward to Callie’s blog posts starting Monday 06 June 2016.

Click here to find out more about We Wuk Up and Wine Tings weekend.

Click here for more information or to buy Callie’s book, Apples, Carrots and Kale, Oh My: A Beginners Guide to Juicing.

Callie B - WUWT

No diggity, no doubt

I’m no Blackstreet (Come to think of it, lately I’ve barely been Black on the street!). But if I had to pick four words to describe my running these days, those words wound be: No discipline. Self-doubt.

Blame it on the crushing winter we just barely survived. The cold and dark took a serious toll on my adrenaline storage. When Spring finally showed itself, I was beyond help. I’d faithfully set my alarm every night…then hit the snooze button every morning without fail. Our weekly group run was consistently shelved for a variety of reasons: spring cleaning, end of year activities at my kids’ school, late nights with a bottle of red moscato, making plans for summer camp, a barrage of social commitments, Good Times on Netflix (Dynamite!), you name it!

To be honest, my most strenuous activity was running my mouth, with the same enthusiasm that I once used to hit the track. Probably more, since it’s a lot easier to find someone to gossip with than it is to find someone to run with.

Sure I still took on the occasional run event, usually running on fumes between not enough breakfast and not enough sleep (again: Netflix). I was devastated in April when I failed at my first 10k — a late start and a wrong turn led me, well short of my goal, to the 5k finish line. Boo. I succeeded in my second attempt at a 10k in June but with a half-hearted effort, walking more than half the course when I knew I could do much better. I planned to run stretches of 15 minutes but I kept giving in after 2 minutes and just started strolling. My mind told me I was too tired, too old, too stupid to even try to do something like this, and I believed it. I didn’t challenge myself. I just didn’t “feel like it”.

Then, a small spark was lit under the heavy cloak of laziness I wore. What was the catalyst? A great sale on capri running tights. These tights are so good (wicking, strong seams, zip pocket) and the price was so right… Yes, it sounds superficial but when it works, it works. And the lure of the comfortable fit of new running tights? I was unexpectedly rejuvenated.

So I went to bed early and set my alarm clock for 5:35AM. In the morning, I jumped out of bed with gusto. I geared up and hit the sidewalk like I was high-fiving a good friend. The goal? Just run. Don’t think. Don’t make excuses. Don’t do intervals. Don’t stop til you get enough.

To my surprise, I finished 4.07 km in 33 minutes without stopping. I amazed myself, recognizing that the energy, the ability, and the enjoyment that I used to have was still stored away somewhere in my mind and my body. It just took a little digging. Or should I say, no diggity!

New motto: I like the way I worked it. Self-discipline. No doubt.

NOJ

Reasons to Run: There goes the neighbourhood…

According to the news media, I live in a “high risk” neighbourhood. You know, fraught with violence. Gangsters hanging out and selling crack (or whatever drug of the moment) on every street corner. Drive-bys and carjacking every night. Residents hiding behind closed doors and curtains in fear for their lives. The supposed status quo in this and the 12 other “priority neighbourhoods” spread across Toronto. Politicians (in government buildings far away from here) continue to debate about what to do for us or about us.

Blame it on the endorphins, but I just don’t see it. When I’m out for a run, early in the morning, or on a sunny afternoon,  I am motivated by our beautiful parks, trees, shrubs and wildlife (birds and squirrels, that is). It gives me such a feeling of connection when I throw a cheerful “Good morning!” at different people in my community, walking to school, standing at the bus stop, or even out for a run themselves. Our neighbourhood is one of the most diverse in the City, and you can see that reflected in the people jogging at all times of day.

I think seeing people run is uplifting — like the people in our community have the time and the means and the desire to focus on staying healthy, on bettering self and ultimately, family. Healthy families are the backbone of healthy communities.

family walkingI honestly believe that running makes our communities safer. Think of it as neighbourhood watch (before George Zimmerman made that a dirty word!). When families and neighbours are outside, running together, at all different times of day, there is less opportunity for crime to happen. There are just too many eyes around. Toronto Police Services states: “Many communities see a decrease in crime because the residents have taken back their neighbourhoods and are actively using the streets, pathways and parks. Walking, jogging, bike riding and being visible in the community effectively limit the opportunity for a crime to be committed.”

AND when we’re walking and jogging on those streets, pathways and parks, we can also see when they need to be fixed. Or cleaned. Or whatever. And we can call our City officials and remind them to get the job done. I’m just saying.

Connect and protect. Talking to our neighbours helps to make us safer too. We start off just saying hi. Then people start to look out for us. They notice when we are not there. We can start making further conversation: “Hey, I didn’t see you running by here last week. Oh, you went on vacation. How was it?” That’s basic community-building right there.

The benefits go further because we are getting physically healthy too. And getting out there can motivate others to do the same. When we see runners who look like us, it challenges our views. It makes us say “Well, maybe I can get out there…” My neighbourhood is over 85% “visible minorities”. Believe me, this not just a young, white, middle-class thing. We are out there. I see it every day.

So I say all that to say, it’s not that we don’t need better social supports in our neighbourhood. Let the politicians do what we’re paying them for. But WE can better our communities NOW doing something that does not require any long meetings, panel discussions, debates, red tape, special permissions, a sit-in, or a letter-writing campaign. For a safer and healthier community, vote with your feet. Just make sure you put some comfortable shoes on first.

— NOJ