Running songs

Listening to music when you are running can provide a much needed motivation and "pump" that is needed for you to keep going. Here are some of the songs that we could find for you.


Hindi


Dol Dol & Fanaa from Yuva
Koi Kahe from Dil Chahta Hai
All of the Kaal songs
Dance pe Chance and Haule Haule from Rab ne Bana De Jodi
Marhaba from Deewar
Aisa Jadoo from Khakee
Dil me bajee guitar from Apna Sapna Money Money
Bure Bure, Sya Na Say na from bluff master
Nach Baliye from Bunty aur Bubly
Ishq Samunder from Kaante
Lots of Daler Mehndi Songs
Chaiyya Chaiyya from Dil se
Songs from Race
Mast Kalander from Hay Baby
Bhool Bhulaiya Title song
Dhoom Title song
Desi Boyz Title song


English


No One - Alicia Keys
Crazy in Love - Beyonce and Jay-Z
Thnks fr th Mmrs - Fall Out Boy
SexyBack - Justin Timberlake
Stronger - Kanye West
Girlfriend - Avril Lavigne
Makes Me Wonder - Maroon 5
How Far We've Come - Matchbox Twenty
Suddenly I See - KT Tunstall
Rehab - Amy Winehouse

Carbohydrate

A carbohydrate is an organic compound that consists only of carbon, hydrogen, and oxygen, usually with a hydrogen:oxygen atom ratio of 2:1 (as in water); in other words it's the petrol of the body. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. The carbohydrates are divided into four chemical groupings: monosaccharides, disaccharides, oligosaccharides, and polysaccharides.
I would not go in the details of these words but in other words these four types are further classified into good and bad carbs.

Question: What’s the difference between a sandwich made on white bread and one made with 100% whole grain bread? Or, the difference between French fries and side salad made with spinach, tomatoes, carrots, and kidney beans?


All the foods above are carbohydrates. But the second option in both questions includes good carbohydrate foods (whole grains and vegetables). In the recent past, the reputation of carbohydrates has swung wildly. Carbs have been touted as the feared food and people are willing not to eat it at first place. But this is not true. Some carbs are promoted as a healthful nutrient associated with lower risk of chronic disease. Choose the best sources of carbohydrates—whole grains (the less processed, the better), vegetables, fruits and beans—since they promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.  


Skip the easily digested refined carbohydrates from refined grains—white bread, white rice, and the like— as well as pastries, sugared sodas, and other highly processed foods, since these may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.


In September 2002, the National Academies Institute of Medicine did a research and came out with the recommended, mentioned below:

1.  To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.
2. There is only one way to get fiber -- eat plant foods. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Studies show an increased risk for heart disease with low-fiber diets.
3. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control.

The recommendations:  

• Men aged 50 or younger should get 38 grams of fiber a day.
• Women aged 50 or younger should get 25 grams of fiber a day.
• Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day.
• Women over aged 50 should get 21 grams of fiber a day

Another good friend of carbos is FIBER. It helps to slows down the absorption of nutrients eaten at the meal, including carbohydrates. This slowing down may help prevent peaks and valleys in your blood sugar levels, reducing your risk for type 2 diabetes.  Certain types of fiber found in oats, beans, and some fruits can also help lower blood cholesterol. As an added plus, fiber helps people feel full, adding to satiety.

Start the day with whole grains. 

• Try a hot cereal, like steel cut oats, or a cold cereal that lists a whole grain first on the ingredient list.
• Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.
• Try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner.
• An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.
• Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein

What are the bad Carbs

• Sugars, “Added” sugars
• Refined “white” grains.
• White bread
• Sodas and Juices
• Candy and cakes.
• White rice
• Alcohols.

Avoid as much as possible the above listed food.

Running Moms - Part 1

It's the most difficult thing to start exercising after giving birth to a new life. Be it first or third baby, the body is in the same state of changes and unrest. Weight gain, lack of sleep, screaming child etc. can be a challenge to a new mom. Having an healthy body can help in controlling things mentally and physically.

It's important to take care of yourself, especially at this time. In fact taking care of yourself will only enable you to be a better mother. Before you start to run, make sure you consult your gyno about "when to start". Starting too early can lead to complications and starting too late can be really late!

Short term, even if just for 20 minutes will make you feel amazing and give you more energy to get through the day no matter how exhausted you were to begin with. It will even help you sleep better in those few hours of sleep your baby allows you. In the long term, it will help you loose that pregnancy weight and get you feeling good about yourself. So let's get started!

The first few weeks -- or even months -- may be extremely difficult, both physically and mentally. But consistency is key -- keep at it! After the first 4-6 weeks, the running will get easier and feel more "normal", and you'll start seeing more and more results.

It's important to get help from others; without the support of family you cannot be consistent. Be creative when thinking about possible childcare options. For example, you could watch a friend's child while she runs, and then go out for a run while she cares for your little one.
Proper nutrition and hydration is important for you, especially for breastfeeding moms. If you're breastfeeding, you need about 500 extra calories a day.

Carbohydrates should be close to 65% of your total diet as you are running, proteins should make up close to 15% of the daily diet. Fat should be some what 20%; make sure you do not cross this 20% as it can quickly pack on the pounds. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.

Calcium is another important element, good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.

Drink at least 8 glasses of water in a day. This will help flush out unwanted minerals from body and reduce the tendency of stone formation in vital organs.

In the next post under "Running Moms", i will cover different forms of exercises that a mom can take up to start with. Keep watching !!

Running MYTHs

It's important to understand the details about running and do this simple thing "correctly". As always, there are myths associated with this activity also and below is what we are discussing it today.

RUNNING MYTHS
1. MYTH: Stretching Before a Run Will Prevent Injury --> Not true. Before running, muscles tend to be cold and tight; jogging for 5 minutes before you start to run will get the blood m...oving in the muscles. Streaching should be done ater the run, to relax the tired muscles. This will increase flexibility in muscles.

2. MYTH: Running shoes should be tight and fit --> Running shoes should feel good the moment you wear them. There should not be any pain or pinching any where. The sneakers should not feel tight; if it is then it's time to change them.

3. MYTH: Running, The only Cardio --> There are other cardio exercise which can be part of your life like, swimming, cycling etc. Running can be at times boring; but is the simples and most effective way to burn calories.

4. MYTH: Sprinting at the End of Your Run --> Adding a sprint at the end of your running workout is inviting unwanted injuries to your muscles, since the muscles are too tired and are prone to injury. Speed run is a great way to increase your running stamina, but this should be incorporated in between the running; not at the end as that time is required to cool the body.

5. MYTH: Not every body is a running body --> You don't need to have the long, lithe limbs often associated with famous marathoners to be a runner — anyone can run and run well. Just pay attention to your technique and you can run like marathoners.

6. MYTH: No walking between running --> There is no harm to walk in between the runs. This helps the body re-gain some much required energy. This technique allows many to run farther and for longer, with fewer injuries.

7. MYTH: Runners Don't Need Strength --> While running can be good for toning the lower part of your body, it's important to incorporate strength training/exercises to prevent long term injuries. This is a much needed thing if you are running fast or long distance. Overlooking this may lead to serious injuries.

8. MYTH: Running in cold will hurt my lungs --> "The lungs are very well-protected," said Cathy Fieseler, a physician and ultra-marathoner. "When cold air is inspired, the warming process begins immediately. The tissues lining the nose have an extensive blood supply. The warm blood from the heart flows throughout the body, including the nose. Additionally, the mucous that lines the respiratory tract assists in warming the inspired air. The inspired air continues to warm as it moves farther into the trachea in the center of the chest, presenting no danger to the lungs." The upshot: Unless it's too cold to be safely outside for other reasons -- for example, a high risk of frostbite -- you have nothing to worry about

9. MYTH: Running will destroy or damage my leg joints --> People complaining that while running they have pain and aches in there legs. But evidence actually suggests that running not only won't lead to osteoarthritis, but may even help reduce the risk of its onset. It is said that the way in which your joints adapt to running can forestall the degeneration associated with a sedentary lifestyle.

10 best places to run in Singapore

1. MacRitchie Reservoir Loop www.stepwhere.com/maps/route/MacRitchie-Reservoir-Loop
2. The Southern Ridges Trail www.everytrail.com/view_trip.php?trip_id=21919
3. Keppel Bay www.run.com/showroute.asp?map=2150356
4. Singapore River www.run.com/showroute.asp?map=2091656
5. Fort Canning Park www.runningmaps.eu/spip.php?article29
6. The Beaches of Sentosa www.runningmaps.eu/spip.php?article51
7. Pasir Ris – Changi Beach
8. East Coast Park www.run.com/showroute.asp?map=2216556
9. Kallang – Tanjong Rhu www.mapmyrun.com/routes/view/4934477
10. Changi Beach Park

World's top 10 marathons

1. London Marathon, April
2. Berlin Marathon, September
3= New York City Marathon, November
3= Chicago Marathon, October
5. Boston Marathon, April
6. Stockholm Marathon, June
7. Rotterdam Marathon, April
8. Paris Marathon, April
9. Honolulu Marathon, December
10. Amsterdam Marathon, October