The Dr. Oz Show
Airdate: May 4, 2012
Flat Belly in 30 Days
- Celebrity trainer Brett Hoebel shares his 30 day flat belly plan
- Eat these 10 foods for 30 days to bring you closer to a flat belly
- 5-minute flat belly workout
- Four natural remedies for a better night's sleep
- Dr. Oz has a one hour plan to help you have better sleep
- The secret dessert to help you sleep better
- Bonus: Three energy boosters!
Tired of living with your fat belly?
Dr. Oz has brought a body transformation miracle worker on set to
help every one flatten their bellies in only 30 days. From a meal
plan to massage to work outs, this expert shows you what to do and
how to do it to transform your belly in one month.
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Dr. Oz: Flat Belly in 30 Days
Cathy went from a 48 inch waist to 29
inch waist. Christy went from 43 inches around the middle to a flat
28 inches. In 30 days you too can have a flat belly, say celebrity
trainer Brett Hoebel. Everyone
wants a sexy, flat belly and Mr. Hoebel says he can help you get
there in 30 days.
He started by shaping up his own body
then Mr. Hoebel has on gone on tighten up the abs of celebrities and
every day folks too. Going through his work out, he says you'll burn
more calories in less time and get fast results.
Dr. Oz says his kids join in with him
when he does Mr. Hoebel's workouts. There's something cool about
what's going on if his kids are jumping in on the game.
Mr. Hoebel says he knows what it's like
to be overweight and have low self-confidence. He's been there and he
understands what it takes to transform your body. He also says he
knows how to become emotionally connected to your health and your own
inner strength to transform your body.
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Being overweight has been linked to a
laundry list of health risks and issues including diabetes, high
blood pressure and heart concerns. All these risks can be reduces by
losing weight and getting in shape, says Dr. Oz.
Measure your waist. [From
the 3/26/12 Dr. Oz Show: Health Tests to Save Your Life - Both
men and women should have a waist line that measure one half of their
height. For women, that would average less than 32 inches. Men should
have a waist line, on average, less than 35 inches.] Mr. Hoebel's
waist measured 30 inches.
Dr. Oz: 30 Day Flat Belly Plan - No
More Bloat Smoothie
Mr. Hoebel recommends his No
More Bloat Smoothie to drink first thing every morning. Dr. Oz
says he wants viewers to drink this every day for 30 days. It's not
just what you eat, says Mr. Hoebel, but how you absorb the foods you
eat. The No
More Bloat Smoothie supports digestion and helps move material
through the digestive tract to reduce bloating.
3/4 cup papaya
3/4 cup pineapple
1/2 pear, sliced
1 tsp ginger, fresh
1 tbsp flaxseed, ground
2 mint leaves (garnish)
1 cup water
1/2 cup ice
Blend all ingredients. Drink with
probiotic straws to maximize the benefits of a
healthy diet and support normal absorption and assimilation of
nutrients in the gut. [Probiotic straws have probiotics inside the
straw that mixes with the liquids brought through the straw. I think
I'd rather sprinkle probiotics into the smoothie and skip the search
for this straw.]
Dr. Oz: 30 Day Flat Belly Plan -
Bedtime Belly Supplements
Mr. Hoebel recommends taking two
supplements at bedtime to support the creation of a flat belly. The
first, Tonalin CLA he recommends
taking 1,000mg daily. Tonalin brand CLA provides the highest
concentration of CLA which plays a role in increasing fat metabolism
and decreasing fat absorption after a meal.
The second supplement is L-glutamine,
an amino acid. Mr. Hoebel recommends taking 5-10g daily to help sugar
movie into the muscles to be used as energy instead of into the belly
to be stored as fat.
Dr. Oz: 30 Day Flat Belly Plan - Ten
Foods for 30 Days
On Mr. Hoebel's 30 Day Flat Belly Plan,
he wants participants to eat only 10 foods for 30 days. It's simple,
he says, and they provide all the nutrients you need while keeping
processed sugars and flours out off the plate.
30 Day Flat Belly Plan - Protein
1. Chicken
2. Eggs
3. Turkey
30 Day Flat Belly Plan – Complex
Carbs
4. Brown rice
5. Oatmeal
6. Sweet potatoes
7. Leafy greens (broccoli, spinach,
asparagus, lettuce, kale, chard etc.)
30 Day Flat Belly Plan - Simple
Carbs
8. Apples
9. Berries
30 Day Flat Belly Plan - Fats
10. Nuts such as cashews and almonds
Dr. Oz 30 Day Flat Belly Meal Plan
Mr. Hoebel showed Dr. Oz several
examples of meals to eat throughout the day. [Click
here for two complete meal plans from DoctorOz.com.]
30 Day Flat Belly Meal Plan -
Breakfast
Open faced brown rice cake with almond
butter, mash up fresh berries to make your own jam for a PB&J
rice cake.
30 Day Flat Belly Meal Plan - Lunch
Green salad with chicken and sweet
potatoes topped with fruit for texture and flavor.
30 Day Flat Belly Meal Plan - Dinner
Lean meat with steamed veggies. Add
citrus and garlic into the steam water to increase flavor and provide
variety to steamed greens and veggies.
30 Day Flat Belly Meal Plan - Snack
An apple with nut butter or make a
dessert by baking a cored apple filled with cinnamon and peanut
butter.
Dr. Oz: Flat Belly Massage
Mr. Hoebel says this massage is not
going to rub away your belly fat but it will help to reduce stress.
Stress causes people to store fat in the belly, use this technique to
reduce that stress. Stand with the feet shoulder width apart. Rub the
hands together to generate heat. Lift up the shirt to show the navel
then rub the hands in clockwise circles on the belly. With eyes
closed, inhale in and think “let”, exhale out and think “go”.
Mr. Hoebel says to do this 40 times.
Dr. Oz: Flat Belly Work Out
Cathy lost 120 pounds and Christy 100
lost pounds by following Brett Hoebel's flat belly plan [not in 30
days, mind you!]. The ladies say the workout was hard and challenging
but makes you want to push through and do it everyday. It's a fun
workout. All you need is five minutes a day and your own body – no
equipment needed.
Mr. Hoebel calls his workout
Ab-Centric: all exercises target the abs and burn calories. Learn the
basics and the moves on DoctorOz.com with Brett Hoebel's 5-Minute
Flat Belly Workout. Click
here to start burning the fat and flattening the belly.
Dr. Oz All Natural Remedies for
Better Sleep
More than 50 million American's don't
get enough sleep, says Dr. Oz. Dr. Carol Ash, DO, sleep specialist,
says women have hormones working against them. She explains that last
year 60 million prescriptions were written for sleeping pills, and
many of those prescriptions were given to women.
Pharmaceutical sleep aids are addictive
and have a multitude of side effects, says Dr. Ash. She states that
people should not be taking pharmaceutical sleep aids more than three
nights a week and for no longer than 6 weeks, more than that
indicates there's a problem.
Dr. Oz Sleep Problem #1: Can't
Fall Asleep
Dr. Ash recommends Nature
Made Sleep Aid, cost about $12. Sleep
Aid contains passion flower
which she says is a natural sedative, theanine
found in tea that helps the reduce stress along with melatonin
to regulate sleep cycles.
Dr. Oz Sleep Problem #2: Can't
Stay Asleep
Classically, people have turned to
alcohol for sleep. While alcohol can help people fall asleep it also
makes people wake up often during the night. Dr. Ash explained that
low calcium levels can be contributing to frequent waking during the
night. She recommends taking 600mg of calcium to support sleep along
with 400mg of magnesium which plays a role in the functioning of the
nervous system.
Dr. Oz Sleep Problem #3: Hot
Flashes
Sleep problems associated with
menopause are often first sign of hormonal changes for many women.
Dr. Ash recommends taking Estroven
Nighttime to stabilize or balance hormones to reduce the
occurrence of hot flashes at night and to support sleep.
Dr. Oz Sleep Problem #4: Pain
Pain can be a major cause of sleep
problems and when the body gets less sleep it can be more sensitive
to pain. Dr. Ash recommends taking 100mg of 5-HTP at night with
converts to serotonin in the brain and decreases sensitivity to pain
along with 2 baby aspirin 1 to 2 hours before bed.
100mg and 2 baby aspirin 1-2 hours
before bed
Dr. Oz One Hour Sleeping Plan
Dr. Oz says what you do in the final
hour before bed effects how well and how long you sleep. He presents
a one hour plan to prepare for a good night's sleep.
Dr. Oz One Hour Sleep Plan - Bedtime
is 10pm
Melatonin is designed to surge at 10pm
and if you stay up past 10pm you could experience a 2nd
wind making it harder to fall asleep and get a good night's sleep. He
says to make your bedtime 10pm every night and begin your sleep
preparations one hour before.
Dr. Oz One Hour Sleep Plan - 9pm
Drink Tired Tea
Dr. Oz recommends drinking a cup of
chamomile tea mixed with 18 drops, or ½ mg, of melatonin He says his
Tired Tea will make you tired and will help to calm the brain.
[If you're allergic to chamomile tea,
like me, there are many other herbal teas that could be enjoyed at
night to help calm and relax: passion flower, lemon balm, holy basil
just to name a few.]
Dr. Oz One Hour Sleep Plan - 9:15pm
Lavender Steam Facial
Lavender has been proven to provide
anti-anxiety benefits, says Dr. Oz, a common reason people are not
sleeping their best. The aroma of lavender bypasses the cortex of the
brain and goes straight to neural activity centers. Boil 2 cups of
water and pour into heat-safe bowl, add 10 drops of lavender
essential oil. Using a towel, steam the face for 1 minute. Dr. Oz
says lavender oil can also be added to a bath if taken before bed.
The steam also supports lunch function.
[Since it's allergy season, adding a few drops of eucalyptus could
further support the respiratory function.]
Dr. Oz One Hour Sleep Plan - 9:30pm
Turn Down the Heat
At 9:30pm, Dr. Oz says it's time to
lower the temperature in your bedroom and not allow any phone calls
which could simply wake up the mind. The ideal room temperature for
sleep is between 65-68F. He recommends using a Grobag
Egg Digital Room Thermometer, cost is about $25. The Egg
thermometer will change color if the room is too hot, too cold, or
just right.
[I like my atomic clock with remote
thermometer. The clock is on the wall in the kitchen and the remote
thermometer is in my bedroom. I can check the temperature before bed
and adjust as needed. I found one that's similar to mine, click
here, that is priced close to the thermometer Dr. Oz recommended
and there's no extraneous light in my room.]
Dr. Oz One Hour Sleep Plan: 9:45pm
- Relax Muscles
Use a yoga mat and a wall or on your
bed. Lay down with feet toward the wall or headboard. Your butt
should be 6 inches from the wall butt legs . Extend the legs up the
wall to stretch out hips, bring blood back to the heart, and improve
circulation. Turn the lights out within 10 minutes of this stretch.
Dr. Oz Secret Dessert for Better
Sleep
The secret to a good night's sleep may
be more simple and surprising than you might think. Dr. Oz says the
secret is dessert! Gale Gand,
pastry chef and cookbook
author, makes a sweet treat that will support good sleep.
How can a dessert with sugar support
sleep? This recipe uses agave, honey and a little brown sugar provide
a tasty yet balanced sweetness.
Make the pudding before dinner letting
it soak during dinner then cook after dinner and enjoy. Dr. Oz says
it's delicious and worth making at home.
This recipe provides several
ingredients to support sleep. Chamomile tea has calming effects,
apricots and eggs are full of tryptophan and calcium in the whipped
cream all support sleep.
Dr. Oz Bonus Tips! Three Energy
Boosters
Dr.
Oz Energy Booster #1: Cottage
Cheese
Pound
for pound, says Dr. Oz, is one of the most powerful proteins. He
recommends getting a low-salt version. Cottage cheese can help you
feel full for longer and can be a healthy tool to prevent overeating.
Sprinkle lemon pepper on top to spice it up or add snow peas and
carrots on the side for dipping.
Dr.
Oz Energy Booster #2: Kola
Nut Extract
Dr.
Oz recommends mixing Kola Nut Extract, 2 drops, to a glass of water
with freshly squeezed lemon. The amount of caffeine in the Kola Nut
Extract is equal to a cup of coffee and the lemon provides Vitamin C.
Dr.
Oz Energy Booster #3: Fruit
There
is not better energy booster than fruit, says Dr. Oz. Spice up the
fruit by making a kabob with a variety of your favorites. Freeze the
kabob to have healthy snacks at the ready and to use up fruit before
it goes bad. Fruit contains antioxidants and energy providing
carbohydrates.
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