Tag Archives: India

Airtel Delhi Half Marathon 2009- Official Date

We have the official date for the Airtel Delhi Half Marathon! The Airtel Delhi Half Marathon is going to be held on November 1, 2009 in New Delhi.

Other details are still pending, but we’ll keep you updated! To be the first to know, sign up for our Marathon Updates

Read below on how to start running and preparing for a marathon…

If you’re not a runner, now is the time to start preparing.

You have enough time to prepare your self for the half marathon- that is 21 kms. If you’re not up for that, try the Dream Run at about 6-7 km.

To stay updated on how to participate in the 2009 Airtel Delhi Half Marathon, sign up with our Marathon Updates newsletter – registration, dates, routes, fees, age eligibility criteria, etc! Sign up with our newsletter and we’ll keep you updated!

— this article is written by a dietitian @ FitHo
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Which is The Healthiest Orange Juice Brand?

Fruit is always better than the juice. But we all love Orange Juice. Store bought orange juice is mostly sugar loaded, but there are some options that are healthier. Ever wondered, which is the healthiest? Here, we give you a lowdown on the good and the bad of healthy orange juices, and the Fitho choice for Orange Juice!

Photo- Orange juice (pricklebush@flickr)

We considered the leading orange juice brands in India- Tropicana, Real, Activ and MinuteMaid Pulpy Orange.

Both Activ and Tropicana took an immediate lead over Minute Maid and Real, since they had no added sugar. Their ingredients were primarily water and orange juice concentrate. Between Activ and Tropicana, Activ had marginally higher Calcium content, and Tropicana had more Potassium.

Product ingredients are listed in order of decreasing weight. Real’s ingredient list is- water, orange juice concentrate, sugar, etc. For Minute Maid, it is- water, sugar, orange juice, etc.
Minute Maid has more sugar than Orange Juice, in its ‘Pulpy Orange’ drink!

Between the Tropicana and Activ, we liked the taste of Tropicana better. So, the Fitho choice for Orange Juice is Tropicana.

Below is the nutritional info for all 4 Orange Juices
Tropicana: 48 cal; 11 gms Sugar, Vitamin C- 16 mg, Potassium- 170 mg, Calcium- 18 mg. No added sugar.
Real Activ: 48 cal; 12 gms Sugar, Vitamin C-  20 mg, Potassium- 86 mg, Calcium- 18 mg. No added sugar
: 56 cal; 13 gms Sugar, Vitamin C- 12.5 mg, Potassium- 70 mg, Calcium- 5 mg. Contains added sugar.
Minute Maid: 42 cal; 10.5 gm Sugar (no more info). Contains added sugar

Note that most packaging is more than 100 ml. The smallest we found was 200 ml. Most of us consume a whole package, so be careful of how many calories you’re taking in. Still, the fruit is better than the juice, so go for that!

— this article is written by a dietitian @ FitHo

Thinking about Airtel Delhi Half Marathon 2009?

Planning to take part in the Airtel Delhi Half Marathon 2009? Its a great event, with events for everyone. Check out details on the Airtel Delhi Half Marathon 2008 and the Airtel Delhi Marathon route maps. We participated in the Airtel Delhi Dream Run- here’s our experience at delhi half marathon- beware, it was not a good marathon experience. This year, we are planning to do the 21 km run (half marathon). East African runners dominated the Airtel Delhi Half Marathon 2008 – Read this to understand why East Africans dominate marathons.

The information on Airtel Delhi Half Marathon event is not out as yet. To be the first to know through Fitho, sign up for our Marathon Updates

Read below on how to start running and preparing for a marathon…

You might not beat the East African runners, but here are tips to prepare better for a marathon: Prepare for a marathon run, peak performance during and after the marathon run.

If you’re not a runner, now is the time to start preparing. We have enough tips on our site to get to prepared: Tips to Run Better Part 1, Tips to Run Better Part 2Tips to Run Better Part3.

You have enough time to prepare your self for the half marathon- that is 21 kms. If you’re not up for that, try the Dream Run at about 6-7 km. Last few years, the Airtel Delhi half marathon has been happening in Oct, Nov. We presume that this year will be similar.

Need a proper running plan to get you started and prepare you for the 6 km Dream Rum (Mini Marathon)? Sounds like too much- don’t worry, with 2 months, we’ll comfortably get you on track and running! Contact Fitho or email fitness@fitho.in for running plans and nutrition plans in Delhi!

To stay updated on how to participate in the 2009 Airtel Delhi Half Marathon, sign up with our Marathon Updates newsletter – registration, dates, routes, fees, age eligibility criteria, etc! Sign up with our newsletter and we’ll keep you updated!

Update: We have the official date- Airtel Delhi Half Marathon 2009

— this article is written by a dietitian @ FitHo

Which Are The Healthiest Chips?

We all love chips. We know they’re not healthy, but we might as well know which are better than the others and pick the chips that are the healthiest in India. There are many different products in the market, so we considered the leading brands- Bingo, Lays, Uncle Chipps, Kurkure, Senor Pepito and Mad Angles.

Photo- Healthiest Potato Chips in India (sergeygalako@flickr)

For each of them we took a 100 gm sample. Surprisingly, 5 out of 6 had the same calorie content of about 545 calories, the same amount of fat- 34 gms and the same amount of carbohydrates- 55 gms. The one that stood out was Senor Pepito. For a 100 gm sample, they had 440 calories, 18 gms of fat and 66 gms of carbohydrates.

Considering calorie count and fat content, Senor Pepito lead the way. Its protein content was also 20% higher than the others. Even with higher carbohydrate content, since the calorie count and fat content are much lower, the Fitho choice of healthiest chips is Senor Pepito!

Regardless of the calorie count per bag, its important to note that none of these are healthy for you. If you’re hungry, instead of going for a bag of these, go for a fruit. Easily available, they are so much healthier- check out nutrition of apple nutrition, healthy guavas and healthy bananas.

Nutrition info per 100 gms of following:
Bingo: 545 cal, 34 gms fat, 55 gms carbs, 5.4 gm protein
Lays: 544 cal, 33 gm fat, 54 gms carbs, 7 gm protein
Mad Angles: 548 cal, 33 gm fat, 56 gms carbs, 7 gm protein
Uncle Chipps: Similar to above. Calories per 80 gm bag: 430
Kurkure: Similar to above. Calories per 144 gm bag: 785
Senor Pepito: 440 cal, 18 gm fat, 66 gms carbohydrates, 9 gm protein

Note 1: We could not assess saturated fat content, since the law does not require it to be listed.

Note 2: Some of these products are not sold as ‘chips’, but we considered it here, since its often perceived as the same category as potato chips.

— this article is written by a dietitian @ FitHo

Are Frooti drinkers fat and unhealthy?

Have you seen the new frooti ad? (watch below) It is full on unhealthy looking people. Most of them are really out of shape. Is Frooti trying to imply that its drinkers get unhealthy like that? Mango is healthy, but mango flavoured drinks like these are loaded with sugar, and we all know that Sugar Makes you Fat. If you keep drinking sugar loaded drinks consistently, you will promote fat storage in your body, and become unhealthy.

Indians are a higher risk of diabetes and hypertension- India is projected to be the diabetes capital of the world by 2050. Obesity is also on the rise in India. Indians already lead such sedentary lives, that its important for us to ensure we stay healthy and fit.

If the video doesn’t work, view it here- YouTube Frooti New Ad. On a side note, we think its an interesting ad film

— this article is written by a dietitian @ FitHo

Are You Indian? Careful About Diabetes and Hypertension

Research over the last several years has shown that Indian bodies and genetics are different from their western counterparts. Not in a good way- Indians suffer from abdominal obesity compared to people in the west, whose bodies are uniformly obese. As a result of this, Indians are at a higher risk of diabetes and hypertension.

Watch your blood pressure and sugar (stephanobenito@flickr)

There are currently 41 million diabetic people in India and this number is expected to rise by 170 per cent in the next 20 years. Even today, India has the largest population of diabetics in the world. By 2050, India is projected to be diabetes capital of the world. Today, one in every three Indians has high blood pressure, which is expected to shoot by 60 per cent in the next 20 years.

Not much can be done about the genetic risk of Indians, but a lot can be done to take measures about reducing your risk. First, get yourself tested for blood sugar and hypertension. Then, watch your diet and exercise. The Indian diet is very high on carbohydrates. Watch the type of carbohydrates that you put into your body- some carbohydrates promote fat storage. You don’t have to cut out fat from your diet. Just eat the healthy fat. Here are snacks that are delicious and healthy- Almonds keep you fit, Yoghurt reduces fat, Apple fights cancer, Guavas build immunity- read for their health benefits.

Need to lose weight. Call Fitho or email us at fitness@fitho.in. We provide effective diet and workout plans that are customized to your needs.

If you have not exercised in a while, then this is your chance to start- start with a walk, and graduate to a jog. There are innumerable benefits of running. Read these tips to start running. The classic pushup exercise, builds muscle and burns fat.

You’re never to old to get in shape! If you need to lose weight, get on a healthy weight loss plan, with a balanced diet and an effective exercise routine.

— this article is written by a dietitian @ FitHo

BMI Calculator – Why BMI is an Inaccurate Tool?

Of late, many people are talking Body Mass Index (BMI). You might’ve heard of it too. Many health websites provide these BMI calculators, and use it to measure your health and fitness level. At Fitho, we believe that this Body Mass Index measurement is a completely inaccurate way to measure your fitness or health levels. We’ll tell you why..

Photo- BMI Guidelines (hikabu@flickr)

What is BMI- Body Mass Index?
Body Mass Index (BMI) was developed somewhere between 1830-1850. It was used to estimate obesity in populations. To calculate your BMI, take your weight in kgs and divide by the square of your height in meters. Say your height is 1.8 m, its square is 3.24 m2. If your weight is 81 kg, then your BMI is = 81/3.24 = 25 kg/m2.

Calculate your Body Mass Index here

Why is it misleading?
Let’s take an example for this- Two guys, equally tall (1.8 m) and with the same weight (81 kg). One is athletic with 13% body fat (since muscle fiber is dense), and the other fat at 34% body fat. Both of them have completely different body shapes, but have the same BMI=25 kg/m2. So, how can BMI be an accurate measure of health and fitness level? It does not take into account, your body measurements or your fitness level.

Recently, the health ministry of India announced that if your BMI is over 23 kg/m2, then you’re obese. So, even the muscular guy is categorized as obese. By the new Indian obestiy norms & guidelines, every 2nd person in Delhi is obese!

— this article is written by a dietitian @ FitHo

Airtel Delhi Half Marathon 2008 Results- Why East African athletes dominate

This year Ethiopian runners won the event, for both men and women. The top 10 finishers for both men and women were dominated by international runners from Kenya and Ethiopia. Wonder why they produce the best long distance runners in the world? Read on to find out.


1. Deriba Merga (ETH) 59:15 (new event record)
2. Wilson Kipsang (Ken) 59:16
3. Wilson Chebet (KEN) 59:34
4. Regassa Tilahun (Jr/ETH) 1:00:28
5. Tadesse Tola (ETH) 1:00:45
6. Dieudonne Disi (RWA) 1:00:47
7. Kiplimo Kimutai (KEN) 1:00:58
8. Joseph Maregu (KEN) 1:01:03
9. Eshetu Wondimu (ETH) 1:01:04
10. William Chebon Chebor (KEN) 1:01:17

Overall Women
1. Asefelech Mergia (ETH) 1:08:17
2. Genet Getanah (ETH) 1:08:18
3. Peninah Arusei (KEN) 1:08:20
4. Atsede Habtamu (ETH) 1:09:37
5. Ashim Kasim (ETH) 1:10:19
6. Tiki Gelana (ETH) 1:10:22
7. Pauline Njeri (KEN) 1:10:23
8. Mare Dibaba (ETH) 1:10:28
9. Pauline Wangui (KEN) 1:10:36
10. Tigist Tufa (ETH) 1:10:41

Best Indians runners:

1. Sandeep Kumar 1:04:48
2. Kashinath Aswale 1:04:52
3. Deep Chand 1:04:56
4. Irrappa Akki 1:05:07
5. Surendra Singh 1:05:28
6. Lengoi Binning 1:05:28

1. Kavita Raut 1:17: 12
2. Preethi L Rao 1:17:20
3. Sudha Singh 1:17:39
4. Vivek Suba 1:18:02
5. Kiran Tiwari 1:21:51
6. Manjusha C. A. 1:23:21

World over, Kenyan runners have dominated the long distance running scene. Wonder why? There are a number of theories on this. The vast majority of Kenya’s brightest running stars were born and raised at high altitude. Running at higher elevations builds greater lung capacity, because athletes grow accustomed to the thinner air. Many of the finest runners, for example, hail from the hilly region surrounding Eldoret, about 7,000 to 8,000 feet above sea level. This area also possesses a fairly mild climate that allows for year-round running. If altitude alone determined distance-running success, of course, then Nepalese marathoners would dominate. So, perhaps a more important factor is the nation’s running culture, particularly among the Kalenjin tribe. Though Kalenjins represent just 12 percent of Kenya’s population, they comprise about three-quarters of the nation’s elite runners.

Besides the culture of this particular tribe, there is another factor- there are two kinds of muscle fibers in the body- fast twitch and slow twitch. Fast twitch muscles are the ones that are used for short bursts of powerful movements. Slow twitch muscles are the ones that are used for exertion over long sustained time periods. East Africans are born with a 70-75 percent of slow twitch muscle fibers.

At the end of the day, victory goes beyond your genes. Its a lot of hard work and training that goes into it. But when you reach the level of elite athletes, genetic differences can give you the edge.

Either way, we need to find those genes that can help Indians excel in sport :)

— this article is written by a dietitian @ FitHo

Airtel Delhi Half Marathon 2008 – Event, Experience and Learnings

We took part in the Great Delhi Run in the Airtel Delhi Half Marathon 2008 on Sunday, Nov 9, 2008 in New Delhi. Was that an experience!

We’ve participated in multiple runs and athletic events across the world. If we were to sum up our experience at this event, it was less of an athletic event, and more of a branding event for Airtel. To let it lose, it was a sham of an athletic event. Lets see why:

Advertising, everywhere: Since they advertised so aggressively for it, they were probably trying to recover some money- in the process, the event was overloaded with corporate advertisement. There were people carrying huge Airtel hoardings, blocking the whole route, so if you were behind them, there was no way to cross them. DHL was advertising some ‘jumbo box‘ of there’s, so they had a bunch of people taking up the route again.

Like this, there were multiple companies trying to advertise- huge hoardings, noisy slogans, very intrusive and in your face advertising. So, if you were at the event for anything besides a leisurely walk, it was a disaster. We were planning to run in the Great Delhi Run, and it was a frustrating experience.

Event Organization: The organization was bad. First, we could not locate the starting area. Then, there weren’t enough organizers to answer questions, or enough directions pointing you to the Start. Once you cross the start line, there were thousands of people taking part so it took a while to start running. We got to the event at 9.20 a.m for a 9.30 start time. We could only cross the start line at 9.58 a.m! The passage ways were so narrow for the number of people participating, that there was no chance of moving fast.

Volunteers: The volunteers for the event were trying to cheer on, but some of them were so enthusiastic in their cheering, that they were on the running route, which was anyway crowded with participants and advertisers!

Distance Markers: The distance markers were not visible with the crowd. In fact, even after running it, we’re not sure of the distance we ran. We estimate it at 6-6.5 km.

More Issues: Then there were water stops, handing out water bottles. Some of them were so enthusiastic, that they were in the middle of the track. The streets were strewn with plastic bottles. To clean them up, poor kids were running across the track while the event was on. Then, there were cops in the middle of the route trying to keep it secure, but also coming in the way of runners. So, it was less of a run, and more of an obstacle course.

Post Run Issues: Post the run, the food lines were incredibly long, so many people left without getting any food after the run. We couldn’t find any buses to take you back to the parking lots, so we had to cab it.

The only upside was that there were people on the side who had come to watch and cheer people on!

Learnings from the Airtel Delhi Half Marathon event:

If you plan to participate in the Delhi Half Marathon event in 2009, please learn from our experience and take this tips:

- Get there at least 1.5 hours before time, to ensure you have time to park, commute to the event, find the start line, and get there early enough, so you’re not stuck behind the advertisers, and slogan shouters. Since you will get there early, carry some food and drink with you, to ensure you have enough energy and are properly hydrated.

- Take part in the half marathon instead of the Dream Run (or the Great Delhi Run), if you want to really participate and be able to run.

And last but not the least, don’t have any expectations from the event.

— this article is written by a dietitian @ FitHo

Running in your city

Do you want to start running? But don’t know how. Maybe you need motivation, maybe you need company, maybe you just need the right information! We have information to get you started- Tips to Run Better- Part 1, Tips to Run Better- Part 2, Tips to Run Better- Part 3. If you need a proper running plan to get you started, call  Fitho.

Studies have shown that people who workout with partners, have a higher probability of sticking to their workouts and produce better fitness results. Both the competitiveness and company help with motivation. If you want to start running and are looking for company, ‘Running and Living’ is here to help you. They’ve helped to organize running clubs in your vicinity. Check with them for one or more of these running clubs in your vicinity and get in touch, plan runs together, get solutions to your running problems and stay in touch. If you are a running regular, but don’t have a club near you, then email them if you want to set one up and they’ll help to get it going.

Photo: Local Run in Gurgaon

Running and Living also organizes runs in Delhi. So, spread the word, and get your friends, colleagues and neighbours to join in- to run or to cheer.

— this article is written by a dietitian @ FitHo