Note to self:
1.  I did not go to workshop.
2.  I did not go to yoga studio.
3.  I did not travel great distance to a yoga training.

But I did practice Ashtanga Yoga for Life and work on handstands.  Working on handstands for 15 minutes was tiring.  None of this required travel or fees.

Now I know what it means to be liberated. 

The end of type 2 Diabetes

Conclusion

"The dietary program described in my book The End of Diabetes is a vegetable-based diet designed to maximize nutrient per calorie density. It is the most effective dietary approach for those with diabetes and is much more effective than drugs. For a Type 2 diabetic, this approach results in complete reversal of the diabetic condition for the majority of patients. For a Type 1 diabetic it eliminates the excessive highs and lows and prevents the typical dangerous complications that too frequently befall those with diabetes. Both type 1 and type 2 diabetics can maintain excellent health and quality of life into old age. Women with gestational diabetes can reverse their disease, have a healthy pregnancy and prevent type 2 diabetes later in life.

This simple and effective plan is based on delicious, healthful foods, starts working right away, and starts you on the path to a long, happy, disease-free life. Of course, the road to wellness involves making the commitment to regular exercise as well. In The End of Diabetes I describe exercises you can do even if you are starting with a low level of fitness.

If you have diabetes, begin by reading The End of Diabetes, and consider joining the Member Center here at DrFuhrman.com for support from both peers and my medical staff. It is important that you do not change your diet, if you are on medication, without medication adjustment under the guidance of a competent physician. I wish you enduring health and a long life... it can be yours."

 Dr. Joel Fuhrman

Nutritarian Food Pyramid

Some information on Nutrition

Diabetics usually die of heart disease.  A diet low in vegetables beans and high in animal protein is one for medical disaster.  Carbohydrate restrictive diets can offer some short term improvement in glucose control and can potentially aid weight loss in some people, but because those diets are too rich in animal products which do not contain plant chemicals or antioxidants, they incur other significant risks such as cancer, heart disease and kidney disease.  Carbohydrate-restrictive diets create metabolic derangement conducive to cardiac conduction abnormalities and or myocardial dysfunction.  It may cause life threatening heart problems.  Ketogenic diets are the most dangerous.  Animal products need to be restricted for disease reversal to occur.  Diabetics have significantly better chances of reversing their disease when they avoid excess animal protein.

The best foods to eat and reverse diabetes:

Raw Greens, tomatoes, cooked greens, cauliflower, mushrooms, beans, eggplant, nuts, seeds, onions and lower sugar fruits such as berries and kiwi.

Rolled oats.  For people who suffer from type 2 diabetes or are in a pre diabetic condition, this cereal presents a much better choice than most processed cereals.  Containing significant amounts of beta-glucan, rolled oats tend to help regulate blood sugar so that the individual is less likely to spikes in the body's glucose level.  As an excellent source of dietary fiber, iron, and thiamine, rolled oats can be a significant part of a healthy diet, requiring only a small amount to reap the benefits.  They also have the advantage of possessing an antioxidant known as avenanthramides, which is very helpful in ridding the body of toxins that have build up over time.

All Raw Vegetables and Cooked Green Vegetables can be eaten in unlimited quantities. Eat lots of green leafy vegetables. They have the greatest amount of nutrients per calorie of any food. You may also eat as many nutrient rich non-green vegetables as you want (eggplant, cauliflower, mushrooms, onions, carrots, peppers, tomatoes). The more you eat, the more weight you will lose. Try to eat a pound per day of raw and a pound per day of cooked vegetables. If you can't eat this much, don't force yourself, but the idea is to completely rethink what your idea of a portion of vegetables is: make it huge.
You may also eat as much fruit as you want. You should have at least four fresh fruits daily. Finish lunch or dinner with watermelon, a whole cantaloupe of a box of blueberries or strawberries. On this moderate weight loss diet, limit dried fruit like dates, raisins or apricots to 2 tablespoons per day.
Starchy vegetables (Butternut or acorn squash, corn, potatoes) and Whole Grains are grouped together because they can be a problem for those who have difficulty losing weight. While wholesome high carbohydrate foods are a valuable addition to a disease prevention diet, they are more calorically dense than the non-starchy vegetables. Limit these foods to 1-2 servings per day for moderate weight loss. (A serving is one cup)
Eat beans every day; they are a dieter's best friend. The goal is to eat an entire cup of beans daily and you may have more then a cup if you chose. Beans reduce cholesterol and blood sugar and help prevent food cravings. They are digested slowly, which gives them a high satiety index.
Consume nuts and seeds every day in limited amounts (1-2 ounces daily). Almonds, walnuts, cashews, sunflower seeds, pumpkin seeds and others may be rich in calories and fat, but scientific studies consistently report that the healthy fats in nuts and seeds offer disease protection against heart attacks, stroke and cancer and also help you lower cholesterol. Always eat nuts and seeds raw because the roasting process alters their beneficial fats. Nuts and seeds are ideal in salad dressings because when eaten with greens, they greatly enhance the absorption of nutrients from the green vegetables. You may also use an additional 1 tablespoon per day of flax seed.

Avocados like nuts, contain healthy fats and should be eaten regularly. Because they are calorically dense however, limit them to a maximum of 2 ounces per day.
Dairy products, animal products, refined grains, sugar, and added salt are off limits on this meal plan. A small amount of oil
may be used occasionally (maximum of 1 teaspoon).
Herbal teas with no caffeine are permitted. You may use garlic, flavored vinegar, lemon, VegiZest or MatoZest and spices or herbs for seasoning.
You will notice that some recipes appear twice in one day or are served again the next day. This is done intentionally because when you prepare a dish it makes sense to reduce your workload and make enough for at least two meals.
For more Eat to Live recipes, visit the www.drfuhrman.com member center recipe guide.
Note: A vegan diet(completely vegetarian) is deficient in vitamin B12 and possible zinc and iodine. Those nutrients should be supplemented. It is also beneficial to include supplemental vitamin D and omega 3 fatty acids in your diet. 

Yoga today

Sun Saluations

Forward Fold Variations

Western fitness class vs Ashtanga Yoga

Arching Quadriceps

Pros/Use – Stretches quadriceps and hip flexors.  The above is not a traditional yoga pose.  In my opinion  is that westerners dreamed this one up for fitness class.  Again no yogi trained by the various styles from India has this pose, at least not in Ashtanga yoga.

Cons – Places high stress on kneecap and other tissues in front of knee joint.  Those with a history of knee problems should refrain from this stretch.  Most health-care professionals also discourage use of this stretch.

Above is last of dangerous poses listed in NASM text book.

Ashtanga yoga has pose similar as follows, but is in the Advanced Series, which most never master until after years of practice.

Many western yoga studios include this pose depicted above, and I have not yet encountered in my Ashtanga Yoga practice, for after 15 years, I am not ready for this one.  Takes years of practice.

Kapotasana from Ashtanga yoga advanced series

Note the difference of pose from Ashtanga yoga and the western version.  Hips are up, not descending toward the ankles.  

Again NASM publicizes its criticisms of yoga, without researching nor providing reliable information.

Straight Leg toe touch (NASM term)

STANDING FORWARD BEND - PADA HASTHASANA

12 BASIC ASANAS

1. Headstand (Sirshasana)
2. Shoulderstand (Sarvangasana)
3. Plough (Halasana)
4. Fish (Matsyasana)
5. Sitting Forward bend (Paschimothanasana)
6. Cobra (Bhujangasana)
7. Locust (Shalabhasana)
8. Bow (Dhanurasana)
9. Spinal twist (Ardha Matsyendrasana)
10. Crow (Kakasana) orPeacock (Mayurasana)
11. Standing forward bend (Pada Hasthasana)
12. Triangle (Trikonasana)

Definition: Bending forward in a standing position.

Standing poses develop strength and flexibility in your legs and hips and equilibrium in your body. The Hands-to-Feet Pose stretches your spine and joints, and increase the blood supply to your brain. The Triangle is the last of the basic Asanas. You must master this pose and its variations before trying the advanced Asanas.

Objective: To make your spine and legs supple and strong.

FORWARD & DOWN

This is similar to the Forward Bend, but here gravity helps to stretch your body down. Stand with your feet together. Inhale, while lifting your arms straight above your head. Exhale as you bend forward and down. Breathe normally while you are in the pose. Hold for at least 30 seconds: as you gain experience, increase the time to several minutes.

NASM lists this as dangerous potentially.

Possibly placing the vertebrae and cartilage discs in low back under high stress.  Not for those with history of herniated discs or nerve pain that runs in the back of the leg. Advises not to hyperextend the knees placing high stress on ligaments of the knee.

Again NASM text tells what not to do, but does not offer cues for doing this pose properly.