Latest news with #Alwyn
Hindustan Times
24-05-2025
- Health
- Hindustan Times
Fitness coach suggests 6 strategies to reverse diabetes naturally: Lose visceral fat to 7 hours of sleep
Type 2 diabetes is a chronic disease that onsets when the body cannot use insulin correctly and sugar builds up in the blood. While there are several treatments available, you can also aid your medications by using natural methods to reverse it. Also Read | Nutritionist says make these 5 food swaps to prevent or reverse diabetes: 'Swap fruits first in the morning with…' On May 23, fitness coach Alwyn took to his Instagram page, Fitness by Alwyn, to share 6 things one can do to reverse type 2 diabetes naturally. 'More than 90 million Indians have diabetes or prediabetes. But here's the good news: Type 2 diabetes is not a life sentence. In many cases, it can be reversed. Let's break down the science-backed strategy to do it,' he wrote. Alwyn suggested 6 things that you can start doing right away: A post shared by Fitnessbyalwyn (@fitnessbyalwyn) According to the fitness coach, research shows that losing 10-15 kg led to diabetes remission in 86 percent of participants. 'Visceral fat (especially around the liver and pancreas) drives insulin resistance,' he explained and suggested focusing on fat loss, not just blood sugar control. Do this: • Calorie deficit through real food • High-protein meals (1.5 to 2g/kg body weight) • 30-45 mins of exercise daily (strength + walking) 'Forget crash diets. Aim for a low glycemic load (GL) diet,' he explained. Here is a list of low GI foods, which Alwyn had suggested in a previous post. Low-GL meals reduce post-meal glucose spikes and improve HbA1c. Eat more: • Non-starchy veggies (palak, bhindi, broccoli) • Low-GL fruits (apple, berries, orange) • Protein-rich foods (eggs, dals, tofu, fish, paneer) • Good fats (nuts, seeds, avocado, ghee) Limit: • White rice, maida, sugar • Fruit juices and sugary drinks • Processed snacks and sweets 'Just 15 minutes of walking post-meal significantly reduces blood sugar spikes (Diabetes Care, 2013),' Alwyn cited a study. He suggested: Move every day: • 8,000–10,000 steps • Resistance training 3x/week • 10–15 min walk after lunch and dinner According to the fitness coach, 'chronic stress = high cortisol = more insulin resistance'. Additionally, poor sleep means poor glucose control. Aim for: • 7–8 hours of sleep • Evening wind-down routine • Stress reducers: breathwork, meditation, journaling, time outdoors The fitness coach suggested tracking these three factors weekly: • Fasting blood glucose (<100 mg/dL) • HbA1c (<5.7%) • Waist circumference (↓ belly fat = ↑ insulin sensitivity) Bonus: Use a CGM (Continuous Glucose Monitor) to identify sugar-spiking foods. Alwyn warned that before taking aids, one should always consult their doctor and suggested consuming: • Berberine: natural Metformin-like effect • Cinnamon: may improve insulin sensitivity • Vitamin D, magnesium, omega-3s to support metabolic health Per the fitness coach, signs of reversal include: • Fasting glucose <100 mg/dL • HbA1c <5.7% • No meds, stable sugars, high energy Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
22-05-2025
- Health
- Hindustan Times
Fitness coach shares 'ultimate desi low GI food list for fat loss and diabetes': Check out his Indian meal plan
A low-glycemic index (low-GI) diet is an eating plan based on how foods affect your blood sugar level, also called blood glucose level. Low-GI foods are digested and absorbed slowly, causing a gradual increase in blood sugar levels. Low-GI foods can also help with weight loss and maintenance as they can keep you feeling fuller for longer. Also read | Study finds low glycemic index diet helps heart patients lose weight On May 13, fitness coach Alwyn took to his Instagram page, Fitness by Alwyn, to share a list of low-GI Indian foods in a post titled 'Ultimate desi low GI food list for fat loss and diabetes'. A low-GI diet includes foods less likely to raise blood sugar levels. According to Alwyn, choose these grains and cereals 'instead of white rice, maida, etc.': • Brown rice • Steel-cut oats • Barley (Jau) • Whole wheat roti (without oil) • Bajra roti • Jowar roti • Quinoa (though not Indian, now common) He added that these legumes and pulses have low GI: • Chana (black chickpeas) • Rajma (kidney beans) • Masoor dal • Moong dal • Toor dal • Lobia (black-eyed peas) As for vegetables (non-starchy, high fibre), Alwyn suggested: • Lauki (bottle gourd) • Tinda (apple gourd) • Bhindi (okra) • Karela (bitter gourd) • Palak, methi, and other leafy greens • Cauliflower, cabbage, broccoli, carrots (in moderation) Alwyn shared that these fruits, when eaten in moderation, were low GI: • Apple • Pear • Guava • Papaya • Jamun • Berries (if available) A post shared by Fitnessbyalwyn (@fitnessbyalwyn) According to him, other low GI options were sprouts (moong, chana), nuts (almonds, walnuts — in moderation) and dahi (curd — unsweetened). Alwyn also shared a sample Indian low-GI fat-loss meal plan. Check it out: • Soaked almonds + 1 glass warm lemon water • Green tea or black coffee (no sugar) • 2 moong chilla (no oil) with mint chutney • 1 boiled egg or tofu scramble • 1 jowar/bajra roti • Lauki sabzi • Moong dal • Cucumber salad • 1 small bowl sprouts chaat (onion, tomato, lemon, masala) • Green tea • 1 bowl rajma or chana curry • Steamed broccoli + sauteed palak • Small bowl curd Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Powys County Times
30-04-2025
- Business
- Powys County Times
Natural Resources Wales backs homes on flood-fears Powys plot
PLANNING permission has finally been issued to allow a controversial scheme to build 29 homes on the outskirts of Caersws to go ahead. This follows confirmation from environment body Natural Resources Wales (NRW) that it is satisfied with the conditions that will be placed on the development to build 29 homes at Pen-y-Borfa on the village outskirts could receive the go ahead. The application was lodged by Towyn Marine Properties Ltd on behalf of the landowners Alwyn and Geraint Jarman in late 2023. The site has been allocated for housing in the Local Development Plan and an outline planning application for 43 houses and sheltered accommodation at the site had been approved in 2020. In 2023 an application to amend the approval by deleting the sheltered housing part of the proposal was refused. At the time Powys planners advised that a new planning application would be needed to change the size of the development, and this was the application in front of councillors. In February it was brought in front of Powys County Council's Planning committee, who backed the plans. In total 38 conditions have been placed on the permission which was formally issued by Powys County Council on Friday, April 25. NRW planning development advisor Alex Homer said: 'We have checked and note our recommended conditions in respect of securing finished flooring or level height and the submission of the pollution prevention plan prior to the commencement of the development have been included and are indeed adequate.' This refers to condition 16 of the 38 – which states that the floor levels need to be 300 mm (millimetres) above adjacent ground levels. The pollution plan is covered in condition eight, Mr Homer continued: 'We did also recommend a condition in respect of a Construction Management Phasing Plan (CMPP) which provides the detail of where materials will be stored throughout the preparation and construction phase of the development. 'Should the material be stored in any area at risk of flooding it must be stored as heaps and not in bunds to reduce any potential increased impacts of flooding to third parties.' He adds that the material should be removed from the floodplain after construction work has finished. Mr Homer said: 'We feel this condition is necessary to reduce any potential increased flooding to third parties from materials stored onsite." The decision dashes the hopes of local opponents to the scheme who believe it will cause flooding in the village. A request to call in the application to be taken over by Welsh Government planning inspectors was turned down earlier this month (April) as PEDW (Planning and Environment Decision Wales) reached a decision of 'non-intervention' on the application.
