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Want to learn how I got into Bikini Pro shape?  My new ebook will show you my easy tricks, tips, meal plan and recipes on getting healthy, fit and bikini lean!

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BONUS RECIPES!! 

Over 30 pages of eat clean recipes:

•   BREAKFAST
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Bikini-Super Model Ready: Brazil Butt Lift® Master Series & Me as your FREE Coach

What is it?

Brazil Butt Lift® Master Series is the 30-day advanced workout program that will train you like a supermodel. Creator Leandro Carvalho builds on his proven TriAngle Training method, adding advanced tools like the stability ball, ankle weights, and dumbbells to help tighten your core and develop long, lean legs—in addition to your perfect booty. Leandro’s shorter, more intense Master Series DVDs will work the three major muscles of your booty from every possible angle. They’ll also help trim your midsection and strengthen your back by making you constantly engage your core as you strive to maintain your balance with the stability ball. You’ll complete several rounds of precision resistance and sculpting moves in each session, giving your booty added lift in less time while toning your sexiest all-over bikini body in just 30 days.

About Leandro Carvalho

Leandro Carvalho’s innovative training techniques embrace many influences from his native Brazil, where he earned a physical therapy degree and
began his extensive dance career. His exercise methods are so effective, the world’s top lingerie models seek him out to help lift their bootys
while sculpting lean, sexy thighs. Leandro’s also renowned in the fashion world as the supermodel’s secret to a perfect butt—many of his Success Stories strut the glamorous runways of New York, Paris, and Milan. His signature workout, Brazil Butt Lift, was named “Best Fitness Class” by New York Magazine, and helped secure his reputation as the Brazilian Butt Master.

What makes the Master Series unique?

Brazil Butt Lift Master Series includes 3 butt-perfecting workouts that will challenge you like nothing Leandro Carvalho has created before. In these advanced exercises, you’ll add a stability ball, ankle weights, and dumbbells to your moves to help you achieve your best-ever bikini body. Because the stability ball challenges you to maintain your balance with every move, it keeps your core constantly engaged, thus helping to tighten your midsection and strengthen your upper body. The dumbbells
and heavier ankle weights provide added resistance to help you shape a firm, round booty and long, lean thighs. That’s why the Master Series isn’t just a butt workout—it’s a full-body workout.

How does the Master Series work?

Forget bulky thighs. Leandro’s proven TriAngle Training method works the three major muscles of the buttocks: the gluteus maximus, medius, and minimus—
from countless angles. It’s Leandro’s unique angles that enable you to focus on the “heads” of your muscles (where they attach to your pelvic bone and hamstrings) for the sexiest results. This is why Brazil Butt Lift can shape, lift, and firm your booty like no other workout. And with the Master Series, he adds more resistance, more angles, and specialized training tools like the stability ball, so that in addition to developing your legs, arms, and bum bum, you’ll keep your core engaged with every move to help get your best-ever overall bikini body.

>>Order Brazil Butt Lift Master Series Challenge Pack >>

What you get:

Start your first 60 days with 6 booty-blasting workouts.

• Booty Basics. Learn Leandro’s butt-lifting moves and techniques.

• Bum Bum. Scorch calories and tighten your booty.

• High & Tight. Take your butt to new heights!

• Sculpt. Tone and shape your entire body.

• Cardio Axe. Burn fat with dance-based cardio.

• Tummy Tuck. Sculpt your flat, sexy abs.

And the best booty-sculpting tools:

BOOTY MAKEOVER GUIDE. Customize your workout program to achieve your desired shape.

BOOTY MAKEOVER CALENDARS. Schedule workouts for lifting YOUR butt type.

FAT-BURNING FOOD GUIDE. Get an easy-to-follow meal plan filled with mouth-watering, flavor-packed recipes.

TRIANGLE TRAINING WORKOUT CARDS. Use them to work out on the go.

MEASUREMENT TRACKER CARD AND TAPE MEASURE. Track your sexy progress.

Plus bonus gifts:

6-DAY SUPERMODEL SLIMDOWN. Jump-start your results.

STRENGTH BAND. Add resistance to accelerate booty firming.***

BUM BUM RAPIDO Workout. Short on time? Lift your butt—fast.

FREE Online Support. Get support from experts and peers, and keep track of your progress.

Exclusive bonus workout: Order the Brazil Butt Lift 90-Day Booty Bundle Challenge Pack on TeamBeachbody.com and you’ll receive the exclusive bonus workout DVD, Leandro’s Secret Weapon. A $19.95 value–FREE!

Then, perfect your booty with 30 days of advanced workouts.

In this phase, Leandro adds more tools, resistance, and angles to work multiple muscles at the same time and help you get your best bikini body ever.

3 Advanced Workouts:

• Bikini Body. Sculpt sexy muscles all over with the stability ball and hand weights.

• Higher & Tighter. Elevate your bum bum and trim your core with advanced moves using the stability ball.

• Ipanema Booty. Shape a firm, round booty using heavier weights.

And 3 all-new tools:

STABILITY BALL. Engages your core with every move, for your ultimate bikini body.

SCULPTING GUIDE. Follow Leandro’s fitness and nutrition plan to succeed.

MASTER SERIES 30-DAY CALENDAR. Shows your daily workout, plus a hybrid option that includes the original Brazil Butt Lift DVDs.

Plus, get a FREE bonus gift:

Weekend in Brazil 3-Day Cleanse. Jump-start your results with Leandro’s special 3-day plan.

Exclusive bonus workout: Order the Brazil Butt Lift 90-Day Booty Bundle Challenge Pack on TeamBeachbody.com and you’ll receive the exclusive bonus workout DVD, Cardio Carnivale. A $19.95 value–FREE!

PLUS:

• A 30-Day Supply of Shakeology—The Healthiest Meal of the Day®.*

  Simplify your nutrition with the convenient and delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk-food cravings, and may help you reach your fitness goals faster. A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients gives your body superfoods you can’t get from a normal diet. 100% vegan option now available.‡

PLUS:

• FREE 30-Day Trial Membership in the Team Beachbody Club.**†

  When you’re part of the Team Beachbody community, you have all the tools, support, and accountability you need to commit to a healthy lifestyle, including:

  • 10% discount on all purchases

  • Meal plans personalized for your goals

  • VIP access to your favorite trainers and Beachbody® experts, including live chats, exclusive videos, nutrition tips, and delicious recipes

  • Your own personal Coach for guidance and support

  • Access to SuperGym®, where you can win cash or prizes just for logging your workouts every day

  • Message boards and chat rooms to help you find new friends and workout partners, and get advice and support from the entire community

*With Shakeology Home Direct, you’ll receive this item every 30 days, shipped directly to your door and billed to the credit card you use today in the amount of $129.95 a month—only about $4.33 a day!—plus a Super Discount s&h fee of only $2.00 per unit. You may cancel at any time to avoid future charges by calling Customer Service.

**After your first 30 days, you’ll be automatically billed to continue your Team Beachbody Club membership at a cost of $2.99 a week, billed $38.87 per quarter in advance to the credit card you provide today. You can cancel either at anytime to avoid future charges by calling Customer Service.

***Strength Band contains natural rubber latex, which may cause allergic reactions.

†Offer not valid for current paying Team Beachbody Club members.

‡These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Consult your physician before beginning any exercise program. Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

What To Sample Shakeology First?

WANT TO SAMPLE SHAKEOLOGY FIRST?  CLICK HERE

Shakeology Taste Sampler

Can't decide which flavor to buy? Then this is the perfect way to try Shakeology's most popular flavors before committing to a full-size bag or combo box.  Each sample pack contains 4 single-serve packets of Shakeology (1 Chocolate, 1 Strawberry, 1 Vanilla, and 1 Greenberry), a copy of the Shakeology Welcome Guide, as well as 6 mouthwatering recipes. With our new taste sampler, you'll easily figure out which Shakeology flavor you love the most. Limit 1 per person!†† ††Limit one taste sampler per Team Beachbody account only. CLICK HERE TO TRY NOW!!!

Shakeology can help you:*

• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity

Tastes delicious, too.

How Shakeology works*

• Ingredients derived from whole-food sources deliver the daily vitamins, minerals, and other nutrients your body needs to curb cravings, allowing it to shed stored fat.
• More than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.
• Fiber, prebiotics, and digestive enzymes help your body gently eliminate toxins more efficiently and promote better absorption of nutrients.*

What’s in Shakeology*

• Protein and essential amino acids help build muscles and reduce food cravings.
• Prebiotics and digestive enzymes aid in improving digestion, regularity, and nutrient absorption.
• Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases.
• A daily dose of vitamins and minerals provides your body what it needs to function for optimal health.

Choose how to purchase Shakeology

• The Shakeology Convenience Pack contains 24 single-serving packets you can take anywhere.
• Choose the 30-day supply in a bag to keep in your kitchen.

TWO GIFTS when you sign up for Home Direct, the monthly autoship program

• Get Super Discount shipping (and SAVE OVER $12) every month†
• Online access to 2 FREE workouts

30-Day Money Back Guarantee
If you don’t start to see and feel the benefits of Shakeology within the first month of using it, or if you’re not 100% satisfied for any reason, just return it within 30 days for a full refund of the purchase price, less s&h—guaranteed. That’s our promise to you.

Ingredients and Nutritional Information for Shakeology Vanilla Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Chocolate Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Strawberry Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Greenberry Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Tropical Strawberry Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Chocolate Vegan Flavor Download PDF

Shakeology® FAQs

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

†Super Discount shipping offer only applies when you select a basic ship method (outside the continental U.S., a surcharge will apply).

Results may vary.

All trademarks, products, and service names are property of their respective owners.

© 2014 Beachbody. All rights reserved. Beachbody, LLC is the owner of the Shakeology, Healthiest Meal of the Day, Beachbody and Team Beachbody trademarks, and all related designs, copyrights, trademarks and other intellectual property.

My New eBook: 101 Weight Loss Tips FREE

Just released today!!

My new ebook, available FREE on my Facebook Page 

CLICK HERE

Bulu Box? Making sense of supplements!

BULU, WHAT?  BULU BOX!!!!

Bulu Box is the first health, nutrition and weight loss discovery box designed to help you feel your best. Each month, you’ll get a custom box filled with a new mix of 4 to 5 premium samples from top brands to try. Every sample is sufficient enough to decide if the product is right for you. Of course, shipping is always free and you can cancel anytime. Share your thoughts about each product in our sample surveys and you can earn 50+ Rewards Points (that's $5!) each month! Use your points to purchase your new favorites in full size at BuluBox! Here you’ll also get expert tips, tricks and a supportive community of Bulugans                                                          just like you! Join the discovery and find a healthier you!



I'm a PROUD Bulu Box Ambassador & sign up here to get 50% OFF



Watch this video to see what Bulu Box is all about!  IF you ever forget when you check out, use my PROMO CODE: BULUGAN251

Me & JamCore Training: Q & A: Crossfit?

I've joined the JamCore Training Team in Los Angeles for a series of new videos! 

 This the first of many to come!  

We're doing Q & A, as well as Fitness Workout Videos...Stay tuned!!! 

Flab or stress belly?

For many women, getting bikini ready means tackling one dreaded area in particular — our tummies. Most of us still think the best way to achieve a washboard stomach is by doing hundreds of sit-ups. Not so, says A-list trainer and body guru James Duigan. 

James, who sculpts supermodels Elle Macpherson and Rosie Huntingdon-Whiteley among others, insists there is no ‘one size fits all’ method for getting a flat belly. Instead, he’s identified five key ‘tummy types,’ all of which require a different approach to achieve successful toning. 

Once you figure out your tummy type (mine is the STRESS BELLY), you'll be on your way to getting the perfect midriff... 

THE SPARE TIRE TUMMY

The spare tire: This is one of the easiest tummy troubles to eliminate because it's caused by eating the wrong foods and not exercising enough.

HOW TO IDENTIFY THIS TYPE 

These people are likely to lead sedentary lives, perhaps with jobs that keep them desk-bound. They may also have an emotional attachment to sugary foods. 

Luckily, this ‘spare tire’ is one of the easiest tummy troubles to eliminate as, according to James, it’s caused by eating the wrong foods and not exercising enough. 

TYPICAL BAD HABITS

If you exercise very little, eat lots of sugar and refined carbohydrates in products like cookies, cakes and white bread, or rely on starchy carbs like pasta and rice, you you probably have an overweight tummy with accompanying fat on your legs and hips,’ says James. 

MIDRIFF MAKEOVER PLAN 

• Cut down on alcohol. ‘Alcohol is a fat bomb for the tummy — pure sugar which goes straight to your waist and stops you burning all other fat until the booze has been processed,’ says James. ‘Just a few glasses three to four times a week will lead to a “wine waist” — a thick midriff and pudgy tummy. ‘If you want to drink occasionally that’s fine, but the bottom line is that you have to cut back on booze to get a flat belly.’
• Once you cut out alcohol for two weeks, it’s time to overhaul your diet. ‘In a nutshell, eat well and move more,’ says James. Avoid low-fat and so-called ‘diet’ snacks. ‘These pre-packaged products are often packed full of chemicals, refined sugar, salt and preservatives to give them flavor.
• ‘Ditch calorie counting in favor of a healthy diet full of unprocessed fresh foods such as fish, eggs, organic meat and vegetables. ‘Start the day with eggs and smoked salmon, or even grilled chicken and vegetables, and snack on sliced lean meats. ‘And don’t be afraid of eating good fats, such as avocados, nuts and oily fish. These encourage your body to burn midriff fat, giving you a flat tummy.’
• ‘Exercise is the key to helping this tummy type,’ says James. Simply going for a long walk, doing lunges, squats or dips at home or a yoga class will be beneficial. You don’t need a gym.

TOP TIP FOR THIS TUMMY 

If you regularly reward yourself for a hard day with a piece of cake or deal with bad news with a biscuit, it’s important to remember that being beautiful is as much about how you feel as how you look. The starting point for any tummy transformation is feeling happy.

THE STRESS TUMMY

Stress tummy: These types are typically over-achievers with perfectionist personalities.

HOW TO IDENTIFY THIS TYPE 

Stressed-tummy types are typically over-achievers with perfectionist personalities. They are usually also susceptible to digestive conditions such as irritable bowel syndrome (IBS), which can cause bloating and make their tummies look far worse. 

‘Stress tummies are easy to spot, as the weight is specific to the front of the midriff and the umbilical area,’ explains James. ‘When stressed, we produce cortisol, a hormone which encourages the body to cling on to fat around the stomach.’ 

Stressed tummies will also be fairly hard to the touch, rather than wobbly. 

TYPICAL BAD HABITS

It’s likely you skip meals, abuse your adrenal system with too much caffeine and grab junk food for convenience. 

MIDRIFF MAKEOVER PLAN 

• Get an early night. ‘Stressed women nearly always sleep badly, which disrupts the production of leptin, the hormone which helps regulate appetite and metabolism,’ James explains. ‘This is why we eat more when we are tired and crave fat-depositing sugary snacks for an instant energy boost.’
• Combat exhaustion with a relaxation strategy of deep-breathing, meditation and long baths before bed to encourage a good night’s sleep and limit coffee consumption to no more than two cups a day.
• Don’t go for the burn when exercising. ‘Excessive cardio which increases cortisol levels isn’t the answer,’ says James. ‘Instead, yoga, long walks and resistance work with weights is perfect for sculpting and building up strength while calming the system.’
• Magnesium is a calming mineral to help soothe a stressed belly. James advises eating lots of magnesium-rich foods such as dark green leafy vegetables, nuts and seeds.

TOP TIP FOR THIS TUMMY Stress-busting stretches and yoga poses at night time can help to lower cortisol levels, while chamomile teas or James’ own Bodyism Body Serenity supplement (bodyism.com) can also help the body unwind.

THE LITTLE POOCH

The little pooch: These women are likely to be busy mums or have demanding careers - hey may even be a gym junkie. 

HOW TO IDENTIFY THIS TYPE

These women are likely to be busy moms or have demanding careers. ‘They may even be a gym junkie, but stuck in a workout-and-diet rut, perhaps always eating the same foods and doing the same routine at the gym, which keeps you slim but leaves you with a lower belly that spoils your silhouette,’ says James.

TYPICAL BAD HABITS

‘Doing excessive crunches and using gimmicky gym items such as ab-rollers can place a strain on the hip flexors and the lower back, causing the tummy muscles to protrude so your belly sticks out,’ says James.

MIDRIFF MAKEOVER PLAN

• Good nutrition and plenty of fiber are essential to improve digestive conditions such as inflammation, bloating and constipation, which can make a pooch tummy worse. Green leafy vegetables, oat bran and whole grains are good, natural sources of fiber.
• Sit-ups done incorrectly increase your lower back curve and accentuate the ‘pouch’ effect. Swap sit-ups for planks. Do these by lying face down on a mat, resting on your forearms. Push off from the floor, rising onto your toes and elbows, so your body is parallel to the floor from your head to your heels. Start off doing ten seconds and build up to a whole minute.
• It’s a common misconception that using weights bulks women up. In fact, the opposite is true. Using weights will burn serious amounts of fat in a short space of time, so try introducing circuits — repetitions of exercises like squats or lunges which work individual muscle sets.

TOP TIP FOR THIS TUMMY

Be kind to your tummy, reduce inflammation by drinking lots of water and eating easy-to-digest foods such as green vegetables and lighter proteins such as fish and chicken.

THE MOMMY TUMMY

The Mommy tummy: Women with these bellies have usually given birth in the past few years, and, being a typical mom, have little time for themselves.

HOW TO IDENTIFY THIS TYPE 

Women with these tummies have usually given birth in the past few years, and, being a typical mum, have little time for themselves. ‘After giving birth, the uterus drops and is much heavier than it was pre-pregnancy,’ says James. ‘It takes at least six weeks to return to its usual size, so don’t even think about trying to get a flat stomach until after then. 

‘You need to re-train your pelvic floor and lower abs to increase blood flow and strengthen loose muscles.’ 

TYPICAL BAD HABITS
Rushing back to exercise too quickly. ‘I would suggest waiting around two to three months,’ says James. ‘Being stressed about getting rid of your baby weight will only make you cling onto it more. Give yourself a break!’

MIDRIFF MAKEOVER PLAN 

• ‘Fish oil supplements turn on fat-burning hormones and turn off fat-storing hormones,’ says James. ‘Begin by taking three 1,000mg capsules a day with meals and build up to five. I’ve trained Elle Macpherson through two pregnancies and she takes these every day.’
• Try to eat good fats — found in sources such as nuts, oils and olives — every day. ‘Not only do they help you burn fat and absorb vitamins from food effectively, they also help combat tiredness — a big help for tired moms,’ says James.
• Gentle pelvic floor exercises (known as Kegels) act as a natural corset for the body to flatten your tummy from the inside out. Squeeze and clench your pelvic floor muscles 15-20 times, in five sessions a day.
• Steer clear of sit-ups. ‘After giving birth, the linea alba muscles — which run down the mid-line of the abdomen — separate and you need to allow them to recover,’ says James. ‘Crunches are the worst thing you can do, as they will force these muscles farther apart. Instead, breathe deep into your tummy while on all fours, then slowly exhale while doing a pelvic floor exercise.’

TOP TIP FOR THIS TUMMY Daytime naps (try putting up blackout blinds) and stretching before bed are important ways to restore sleep hormones and boost fat-burning. 

THE BLOATED TUMMY

Bloated tummies: These are often flat in the morning, but swell throughout the day with gas or indigestion.

HOW TO IDENTIFY THIS TYPE 

Bloated tummies are often flat in the morning, but swell throughout the day with gas or indigestion. Bloating affects both slim and overweight women. It is almost always caused by food intolerances and allergies, or sluggish bowels as a result of a poor diet. 

TYPICAL BAD HABITS

You eat the same foods and may have done so for a lifetime without realizing you’re intolerant to them.

MIDRIFF MAKEOVER PLAN 

• ‘The most common intolerances I see are wheat and gluten (bread, pasta, pastries, pizza, cakes and cereals), alcohol, yeast (in muffins, beer and pastries) and processed dairy (cheese, milk, butter),’ says James. ‘Gluten in particular can inflame the bowel and make the stomach look bigger.
• ‘Experiment to work out what bothers your belly as you know your body better than anyone else. Try eliminating key culprits such as gluten for two weeks to see if your bloating reduces, or worsens when you reintroduce foods. Focus on a diet with lots of fresh veg, meat, chicken and fish.’
• Sluggish bowels are often a result of eating the wrong foods in the wrong way. Make breakfast your biggest meal, as this is when digestion is at its peak, and avoid eating late at night which leads to bloating. Chew food properly and drink plenty of water to keep the digestive system moving.
• Bloating can be a sign of imbalanced gut flora. So to get your tummy really flat you need to repopulate it with friendly bacteria. Prebiotic and probiotic supplements are the simplest way. Natural sources include miso soup, sour cream and some fruit and veg including kale, garlic and onions. A healthy gut means a flat stomach.

TOP TIP FOR THIS TUMMY 

Believe it or not, breathing can be the best thing you can do for this kind of tummy. Try this each morning: lay on your back, completely relaxed, and breathe deep into your tummy ten times. After eating, a walk will help the digestive process, too.  

***THANK YOU to Hailey's Helpful Hints for this AWESOME Blog Post***

Top 5 best exercises to lose belly fat

Building up muscle mass
An important thing to remember when undergoing a weight loss program is to understand what needs to be done. Realistic and achievable goals can help in building the confidence needed to make the necessary leap for the achievement of a desired weight.

Researchers at the Biomechanics Lab at San Diego State University took a look at some popular abdominal exercises and ranked them. Results of the study revealed that exercises that require constant abdominal stabilization and body rotation resulted in the most muscle activity in the abdomen.

Below are the top five belly exercises as ranked by the study:

1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.

4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.

5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.

The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

Source: http://www.naturalnews.com/035071_belly_fat_exercises_fitness.html#ixzz2M5vVUEhY

Benefits of Soaking Nuts/Seeds & Sprouting! Made Easy!

If you've started reading raw cookbooks, you've probably noticed that soaking nuts and seeds is a pretty common practice!

The main reason soaking nuts and seeds is so important is because they contain enzyme inhibitors.

The purpose of these enzyme inhibitors is to protect the nut or seed until it has what it needs for growing.

Nature allowed the inhibitors and toxic substances to be easily removed when the conditions (enough rain and sun) were met.

In nature, when it rains the nut gets enough moisture so it can germinate and produce a plant. The plant then continues to grow with the sunlight.

By soaking nuts and seeds, you release these toxic enzyme inhibitors AND increase the life and vitality contained within them!

The Benefits of Soaking Nuts and Seeds

• Enzyme inhibitors get neutralized.


• The amount of vitamins your body can absorb increases.


• Gluten breaks down so digestion is much easier.


• Phytic acid, which inhibits the absorption of vital minerals, is reduced.

Soaking times vary with the nut. Generally the more dense the nut, the longer the soaking time. Ideally, soaking should be done at room temperature.

Below is a soaking and sprouting chart. 

Soaking and Sprouting Times

Nut / Seed	Dry Amount	Soak Time	Sprout Time	Sprout Length	Yield
Alfalfa Seed	3 Tbsp	12 Hours	3-5 Days	1-2 Inches	4 Cups
Almonds	3 Cups	8-12 Hours	1-3 Days	1/8 Inch	4 Cups
Amaranth	1 Cup	3-5 Hours	2-3 Days	1/4 Inch	3 Cups
Barley, Hulless	1 Cup	6 Hours	12-24 Hours	1/4 Inch	2 Cups
Broccoli Seed	2 Tbsp	8 Hours	3-4 Days	1-2 Inches	2 Cups
Buckwheat, Hulled	1 Cup	6 Hours	1-2 Days	1/8-1/2 Inch	2 Cups
Cabbage Seed	1 Tbsp	4-6 Hours	4-5 Days	1-2 Inches	1 1/2 Cups
Cashews	3 Cups	2-3 Hours			4 Cups
Clover	3 Tbsp	5 Hours	4-6 Days	1-2 Inches	4 Cups
Fenugreek	4 Tbsp	6 Hours	2-5 Days	1-2 Inches	3 Cups
Flax Seeds	1 Cup	6 Hours			2 Cups
Garbanzo Beans (Chick Pea)	1 Cup	12-48 Hours	2-4 Days	1/2-1 Inch	4 Cups
Kale Seed	4 Tbsp	4-6 Hours	4-6 Days	3/4-1 Inch	3-4 Cups
Lentil	3/4 Cup	8 Hours	2-3 Days	1/2-1 Inch	4 Cups
Millet	1 Cup	5 Hours	12 Hours	1/16 Inch	3 Cups
Mung Beans	1/3 Cup	8 Hours	4-5 Days	1/4-3 Inches	4 Cups
Mustard Seed	3 Tbsp	5 Hours	3-5 Days	1/2-1 1/2 Inches	3 Cups
Oats, Hulled	1 Cup	8 Hours	1-2 Days	1/8 Inch	1 Cup
Onion Seed	1 Tbsp	4-6 Hours	4-5 Days	1-2 Inches	1 1/2-2 Cups
Pea	1 Cup	8 Hours	2-3 Days	1/2-1 Inch	3 Cups
Pinto Bean	1 Cup	12 Hours	3-4 Days	1/2-1 Inch	3-4 Cups
Pumpkin	1 Cup	6 Hours	1-2 Days	1/8 Inch	2 Cups
Quinoa	1 Cup	3-4 Hours	2-3 Days	1/2 Inch	3 Cups
Radish	3 Tbsp	6 Hours	3-5 Days	3/4-2 Inches	4 Cups
Rye	1 Cup	6-8 Hours	2-3 Days	1/2-3/4 Inch	3 Cups
Sesame Seed, Hulled	1 Cup	8 Hours			1 1/2 Cups
Sesame Seed, Unhulled	1 Cup	4-6 Hours	1-2 Days	1/8 Inch	1 Cup
Spelt	1 Cup	6 Hours	1-2 Days	1/4 Inch	3 Cups
Sunflower, Hulled	1 Cup	6-8 Hours	1 Day	1/4-1/2 Inch	2 Cups
Teff	1 Cup	3-4 Hours	1-2 Days	1/8 Inch	3 Cups
Walnuts	3 Cups	4 Hours			4 Cups
Wheat	1 Cup	8-10 Hours	2-3 Days	1/4-3/4 Inch	3 Cups
Wild Rice	1 Cup	12 Hours	2-3 Days	Rice Splits	3 Cups

Soaking Nuts and Seeds

1. Gather your raw, organic nuts or seeds.


2. Rinse them in purified or distilled water.


3. Place them in a glass or stainless steel bowl.


4. Cover with twice as much water as the nuts or seeds. (1 cup of nuts to 2 cups of water).


5. Cover the bowl with something breathable like a cloth towel.


6. Drain and rinse the nuts or seeds every 3 or 4 hours.

The soak water will contain the enzyme inhibitors which is very acidic to the body so make sure to rinse your nuts and seeds well.

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Sprouting Nuts and Seeds

1. Follow the process above for soaking nuts and seeds.


2. Place the soaked and rinsed nuts or seeds in a sprouting jar. You can get this online or at a health food store.


3. Cover the jar with screening, cheesecloth, or sprouting lids.


4. Put the jar face down, at an angle in a low light place. A dish rack or a high rimmed bowl works well because it allows the excess water to drain out.


5. Rinse every 8 hours. To rinse: Fill jar with water. Shake vigorously. Drain. Repeat 2-3 times.

Make sure you drain the jar well. Seeds
that sit in water can spoil the whole jar!

6. Once sprouting begins, place in a sun lit area. Don't place in direct sunlight though. Continue to rinse every 8 hours.


7. Let the sprouts grow for the suggested number of days.

After the final rinse, let the sprouts dry completely! They should be dry to the touch. This is very important! Refrigerated produce dies quickly.

The sprouts can then be stored in the refrigerator for up to 6 weeks.