7 Day Spring Detox by Tiffany Cruikshank

Spring has finally arrived here in Portland, bringing with it a perfect time for a little housecleaning. Most of us go through the winter months in storage mode, hide out, stay warm and eat. But now that spring is here it’s time to shed that winter coat. A spring detox is a perfect way to welcome the new weather and with fresh produce in full bounty what better time to do it!

Below is my new 7 day detox, I recommend reading it through and tweaking it a little to fit your lifestyle if you need to. Remember anything you do will be helpful but try to make a plan that you can stick to. The most important items I recommend are doing the smoothies, not eating after 7pm, trying to keep dinner smaller than breakfast & lunch and the Gymnema is key for the sugar cravings and balancing the blood sugar so you feel better in the process.

7 Day Detox

Yes: Veggies, fruit, nuts, water and plenty of fresh, organic, local produce

No: Sugar, alcohol, caffeine, gluten, dairy, soy, eggs, peanuts, artificial sweeteners Water: Half your body weight in ounces daily

Day 1-2 & 6-7:

7-8am: smoothie 10-11am: snack

12-1pm: steamed veggies & nuts for lunch with olive oil, lemon and sea salt

3-4pm: snack

6-7pm: smoothie

Day 3-5:

7-8am: smoothie 10-11am: snack

12-1pm: smoothie 3-4pm: snack

6-7pm: smoothie

Snacks: a piece of fruit & nuts, celery & almond butter, snap peas & nuts, rice crackers & hummus, plain rice cake with almond butter, steamed veggies & nuts, avocado with sea salt, even just a few nuts will do if you don’t have time to plan ahead

Simple Smoothie:

Fresh or frozen fruit (½ a banana or ¼ avocado make a good creamy base)

Veggies (pick 2-4:spinach, cucumber, kale, chard, collard, fennel, celery, carrot, parsley, mint, avocado, etc- careful with some of those if you don’t have a heavy duty blender like a Vitamix)

Handful of hemp seeds, almonds or walnuts

2 scoops Mediclear Plus protein powder by Thorne

Water to desired consistency (maybe half coconut water)

Greens powder supplement (Earth’s Promise, Vitamineral Greens, Greens First or Paleogreens)

With Meals (optional): Liver-GI Detox by Pure Encapsulations 1 pill 3xs a day with meals/smoothies, Gymnema Sylvestre 400-1000mg 3xs a day with meals/smoothies (to help balance the blood sugar and eliminate sugar cravings), B complex 100 by NOW with lunch (for an energy boost)

Yoga: 3-6 times/week & meditate at least 10 minutes a day

The supplements, greens & protein powder above are available for purchase online, just Google them.

I love this detox because it is really simple (not easy) and if you’re busy and don’t have a lot of time to cook and prepare food this detox is for you. If you drink a lot of coffee take a week to ween off prior to the detox don’t just go cold turkey. The gymnema will help a lot with the food cravings & appetite and will help regulate the blood sugar so you feel better during the detox. Since you won’t be spending as much time cooking or eating out, try to keep it simple and enjoy your down time even if it’s brief. Feel free to modify this detox as you need to (make it longer/shorter, easier/harder, etc), doing part of it is better than nothing at all. When you’re finished you can continue on the day 1& 2 regimen as long as you like if you’re feeling good. I find that I get hooked on it and like to continue it this way for a while and maybe take a day off here and there to have a glass of wine from time to time. Post your comments on my Facebook fan page at: Tiffany Cruikshank Yoga Happy Detoxing! :)

About Tiffany Cruikshank Tiffany is the Acupuncturist and Yoga Teacher at the Nike World Headquarters in Portland, Oregon, runs 200 and 500 hour yoga teacher trainings and has been featured in various articles, video and print ads including ads for Nike and Lululemon. She travels the globe inspiring people all over the world to live their lives to the fullest and her book, Optimal Health For A Vibrant Life, is a 30 day detox for yogis. For more info go to TiffanyYoga.com or checkout her Facebook page


Anti Gravity Yoga Review

The past four days I was fortunate to be trained by the creator of Anti Gravity Yoga (AGY), Christopher Harrison. It was intense, it was fun and I’m thrilled that I had this opportunity. This is my review of the technique and how I see it fitting into a regular yoga practice and workout schedule.

5 benefits of AGY:

1. Zero compression inversion. This is one of the most unique and beneficial attribute to AGY. The practitioner can experience decompression of the spine without having an inversion practice in yoga (headstands, handstands, shoulderstands). It is a flush of the lymphatic and endocrine system while giving space to the spinal column. A healthy spine is a healthy person.

2. Shift of perspective. My favourite is doing savasana in a pod. We tend to look for comfort in our lives by keeping our feet rooted to the earth, physically and metaphorically. Practicing above the ground allows us to practice being comfortable with the unknown or something we may not fully trust. Yoga is practice for life.

3. A great way to practice without all of the wrist compression of downdog. We receive all of the benefits of vinyasa (movement with breath), physical challenge and meditation while limiting the compression on the joints. It’s great for injured or arthritic wrists and shoulder.

4. Can tailor the technique to be more strengthening, cardiovascular or restorative. Enough said.

5. It SO fun. I have yet to witness somebody coming out of a class without laughing. We get the feeling of being an aerial acrobatic without the 30 ft drop. There’s swinging, flipping, hanging, flying, lying, the list goes on. It will bring you to blissful state of accomplishment.

As a traditional yoga teacher and personal trainer I would not replace this technique with your regular activities. I think it’s a fabulous addition and can help to augment yoga, weight lifting, and sports. I am a firm believer in balance and this method should definitely be added to the mix.

Email me if you would like to set up a group, private, or special occasion class. I am ecstatic to start spreading the AGY love!


Arm Balancing Workshop

We will explore the fundamentals of being able to leave the ground and balance on your own two hands. We will learn poses like crow posture, firefly, flying pigeon, the eight angle arm balance and many more! Beginners will learn how to set up with proper alignment to enter the pose and more experienced practitioners will learn different ways to enter the posture and play with the pose. You will leave with a better understanding of the world of arm balances. Email TEDIMARTIN4@GMAIL.com to register

Location: Steve Nash Sports Club 610 Granville St

Time: Saturday Aril 16th @1pm

Price: Member $35 non member $50

Off The Mat Into The World



Off the Mat, Into the World® (OTM), a program of the nonprofit, The Engage Network, is dedicated to bridging yoga and activism. Founded in 2007, OTM’s mission is to use the power of yoga to inspire conscious, sustainable activism and ignite grassroots social change.

Yoga is a powerful path of personal transformation. At its root, the word means ‘union’ – of mind, body and spirit. Yoga opens our hearts and expands our awareness of self creating space for balance and deep change in our lives.

OTM helps individuals take the path of yoga “off the mat and into the world,” expanding the sphere of change outward to local and global communities. We do this by facilitating personal empowerment through leadership trainings, fostering community collaboration, and initiating local and global service projects.

The Results…
2008 | Cambodia Seva Challenge: $524,000
2009 | Uganda Seva Challenge: $577,000
2010 | South Africa Seva Challenge: $529,000
2011 | Haiti: You decide!

How Can you contribute?

Starting In January I will be teaching a DONATION based class at Flow Wellness Yyoga. I will be donating my time in order to help raise funds for Off The mat Into the World. All you have to do it pay for the class and enjoy a conscious flow with all proceeds supporting Haiti. A BIG thank you to Danielle Hoogenboom who has organized this program.

When: Mondays at 2:30 – 3:30 pm

Where: Flow Wellness on Burrard (http://yyoga.ca)

Other classes include:

HGH  Mondays 1:30-2:30pm Hatha
FLO  Mondays 2:30- 3:30pm Flow
NSE  Saturdays 7:30 -8:45pm Yin
SG    Saturdays 8:30pm-9:45pm Yin
YTN  Fridays 8-9:30pm  Yin
RMD  Sundays  4-5pm Hatha

Please check these links for more info:



Holiday Health

A common theme the past few weeks for most of my clients is how we are going to attack the holday season without putting on extra weight. This is a challenging tim eof year as there are lots os parties and yummy treats going around. That and the cooler weather has us craving more junk food :) When going out to different events it is hard to control what is being served. What we CAN control is our serving size and how much of this delicious, calorie filled food we consume.

Here is an interesting article outlining how important serving size is… enjoy!


“For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too.

His premise: That in weight loss, pure calorie counting is what matters most — not the nutritional value of the food.

The premise held up: On his “convenience store diet,” he shed 27 pounds in two months.

For a class project, Haub limited himself to less than 1,800 calories a day. A man of Haub’s pre-dieting size usually consumes about 2,600 calories daily. So he followed a basic principle of weight loss: He consumed significantly fewer calories than he burned.

His body mass index went from 28.8, considered overweight, to 24.9, which is normal. He now weighs 174 pounds.

But you might expect other indicators of health would have suffered. Not so.

Haub’s “bad” cholesterol, or LDL, dropped 20 percent and his “good” cholesterol, or HDL, increased by 20 percent. He reduced the level of triglycerides, which are a form of fat, by 39 percent.

“That’s where the head scratching comes,” Haub said. “What does that mean? Does that mean I’m healthier? Or does it mean how we define health from a biology standpoint, that we’re missing something?”

Haub’s sample day

Espresso, Double: 6 calories; 0 grams of fat

Hostess Twinkies Golden Sponge Cake: 150 calories; 5 grams of fat

Centrum Advanced Formula From A To Zinc: 0 calories; 0 grams of fat

Little Debbie Star Crunch: 150 calories; 6 grams of fat

Hostess Twinkies Golden Sponge Cake: 150 calories; 5 grams of fat

Diet Mountain Dew: 0 calories; 0 grams of fat

Doritos Cool Ranch: 75 calories; 4 grams of fat

Kellogg’s Corn Pops: 220 calories; 0 grams of fat

whole milk: 150 calories; 8 grams of fat

baby carrots: 18 calories; 0 grams of fat

Duncan Hines Family Style Brownie Chewy Fudge: 270 calories; 14 grams of fat

Little Debbie Zebra Cake: 160 calories; 8 grams of fat

Muscle Milk Protein Shake: 240 calories; 9 grams of fat 1,589 calories and 59 grams of fat


Despite his temporary success, Haub does not recommend replicating his snack-centric diet.

“I’m not geared to say this is a good thing to do,” he said. “I’m stuck in the middle. I guess that’s the frustrating part. I can’t give a concrete answer. There’s not enough information to do that.”

Two-thirds of his total intake came from junk food. He also took a multivitamin pill and drank a protein shake daily. And he ate vegetables, typically a can of green beans or three to four celery stalks.

Families who live in food deserts have limited access to fresh fruits and vegetables, so they often rely on the kind of food Haub was eating.

“These foods are consumed by lots of people,” he said. “It may be an issue of portion size and moderation rather than total removal. I just think it’s unrealistic to expect people to totally drop these foods for vegetables and fruits. It may be healthy, but not realistic.”

Haub’s body fat dropped from 33.4 to 24.9 percent. This posed the question: What matters more for weight loss, the quantity or quality of calories?

His success is probably a result of caloric reduction, said Dawn Jackson Blatner, a dietitian in Chicago, Illinois.

“It’s a great reminder for weight loss that calories count,” she said. “Is that the bottom line to being healthy? That’s another story.”

Blatner, a spokeswoman for the American Dietetic Association, said she’s not surprised to hear Haub’s health markers improved even when he loaded up on processed snack cakes.

Being overweight is the central problem that leads to complications like high blood pressure, diabetes and high cholesterol, she said.

How well are you managing your diabetes?

“When you lose weight, regardless of how you’re doing it — even if it’s with packaged foods, generally you will see these markers improve when weight loss has improved,” she said.

Before jumping on the Ding Dong bandwagon, Blatner warned of health concerns.

“There are things we can’t measure,” said Blatner, questioning how the lack of fruits and vegetables could affect long-term health. “How much does that affect the risk for cancer? We can’t measure how diet changes affect our health.”

I was eating healthier, but I wasn’t healthy. I was eating too much.
–Professor Mark Haub


On August 25, Haub, 41, started his cake diet focusing on portion control.

“I’m eating to the point of need and pushing the plate or wrapper away,” he said.

He intended the trial to last a month as a teaching tool for his class. As he lost weight, Haub continued the diet until he reached a normal body mass index.

Before his Twinkie diet, he tried to eat a healthy diet that included whole grains, dietary fiber, berries and bananas, vegetables and occasional treats like pizza.

“There seems to be a disconnect between eating healthy and being healthy,” Haub said. “It may not be the same. I was eating healthier, but I wasn’t healthy. I was eating too much.”

He maintained the same level of moderate physical activity as before going on the diet. (Haub does not have any ties to the snack cake companies.)

To avoid setting a bad example for his kids, Haub ate vegetables in front of his family. Away from the dinner table, he usually unwrapped his meals.

Haub monitored his body composition, blood pressure, cholesterol and glucose, and updated his progress on his Facebook page, Professor Haub’s diet experiment.

To curb calories, he avoided meat, whole grains and fruits. Once he started adding meat into the diet four weeks ago, his cholesterol level increased.

Haub plans to add about 300 calories to his daily intake now that he’s done with the diet. But he’s not ditching snack cakes altogether. Despite his weight loss, Haub feels ambivalence.

“I wish I could say the outcomes are unhealthy. I wish I could say it’s healthy. I’m not confident enough in doing that. That frustrates a lot of people. One side says it’s irresponsible. It is unhealthy, but the data doesn’t say that.”

Thank you www.CNN.com

This is Q

Q started practicing yoga a little over a year ago. He came to yoga after experiencing pain from running and weight lifting. His back and shoulders had definitely seen better days. Q started out a little shy and not to sure of the practice. Over the last few months he has opened up pandoras box. The spiritual, emotional, and physical benefits have been infiltrating his life in more ways than he had anticipated. The Q man comes consistently to practice eager to learn and develop. Here are a few recent photos of him on top of the Chief. I must mention that he went from not wanting to practice in front of anybody to snapping these shots in front of a crowd of onlookers. AND he is recently an expecting FATHER, congrats!!!!

See below for Q’s experience in his own words!!