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.
Flat Belly Diet *Official Site*: Learn the secrets to a flatter belly and lose up to 15 pounds in 32 Days!
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
30 Day Flat Belly Plan – Complex Carbs
4. Brown rice
6. Sweet potatoes
7. Leafy greens (broccoli, spinach, asparagus, lettuce, kale, chard etc.)
30 Day Flat Belly Plan - Simple Carbs
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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