Discover how HouseCall can help you with gluten-free meal planning, minimum workout days, and managing feelings of sadness without a clear cause.
Optimizing Wellness: Strategies for Gluten-Free Living, Daily Exercise, and Mental Health
In this episode, the Cabral House Call team answers community questions on a variety of topics. Steve seeks advice on how to convince his wife to make a different dinner, while Amber F wants to know the minimum amount of days needed to see workout results. Blake N discusses feeling down for no reason and the team delves into possible reasons for this. Tune in to get insights on these questions and more!
Listeners can also take advantage of a limited-time offer for $20 off the 14 or 21-Day Partner & Group Dr. Cabral Detox in the month of April. This detox program is designed to help with weight loss, bloating, digestion, skin issues, and energy levels. To learn more about the Dr. Cabral Detox and redeem the discount, visit DrCabralDetox.com and use promo code april20 at checkout.
Revitalize Your Mind and Body: Tips for Gluten-Free Meal Planning, Minimal Workouts, and Boosting Your Mood Naturally
welcome to the cabal house call I’m Steven cabal board certified naturopathic doctor and today on our last episode we just went through how when you’re setting goals stop putting so much pressure in yourself you’re never going to get it right the first time it’s just not how it works I.
Demystify that whole process and explain to you how many times it typically takes before you actually you know go through that EB and flow process of actually mastering and getting to your goals definitely tune into that that was one of my favorite uh episodes to record all right let’s get right into our questions for today and.
Today our first question is by Steve Steve is asking and this is not me any advice to get my wife to make a different dinner for me so his longer question was basically I’m starting a new nutrition plan I’m trying to be gluten-free I’m trying to be dairy free all these specific things but his wife is obviously cooking dinner for the.
Whole family so it’s not necessarily that easy to just say can we make different dinners for different people and I completely understand that when I was growing up and I was in high school and I went through a lot of these issues myself my mother actually had to do specific gluten-free things for me and other things you know that that were.
Only for my diet now it probably would have been great for the whole family to be doing it absolutely and so that’s what I’m going talk about in a second Steve but what I would say is this I felt bad like I felt bad that my mom had to cook different food for me and then the other whole family ate the rest of the stuff I didn’t feel bad for myself I.
Felt bad for my mom that was making her go through all of this you know for me which I never like I just you know have that complex about myself where I don’t like to have other people have to do things for me I feel bad about it or whatever it might be that’s something I’ll work on personally but Steve what I would say to you is this just as long as.
You I believe approach your wife in the fashion where you understand that she’s busy all day she’s probably exhausted by the end of the day and then saying to her to make a different dinner for you would obviously be pretty challenging so what I would say is this what part of that process can you maybe help out with you know start to go online and maybe.
Find some certain recipes or some different things like that and look at the dinner that your wife is already creating and this can go vice versa now I’m not you know someone who says like oh well your wife is going to cook all the meals and then men don’t have to cook any dinners at all I don’t feel that way there are so many guys who love.
To cook and you could be doing this vice versa so please always apply this to your own life but in Steve’s case what we’re saying is your wife is cooking a specific dinner now usually that dinner is going to be 90% or 80% good for you what might not be good for you maybe like let’s say okay let’s say a typical dinner maybe the dinner is some chicken.
And then she’s making pasta and she’s doing I don’t know peas on the side or something like that okay so you’re going gluten-free so you can have the chicken you can have the peas right okay so can you do chicken with an extra serving of peas just asking your wife to make more peas and then adding olive oil to that and that’s your dinner right there and.
Then maybe you just buy salad at the grocery food store which literally what what bagged salad that’s it open it up put it into a bowl and then there you go there’s your salad so you could do that that’s a really simple fix right and then you’re just not having the pasta or can you just H ask your wife to put on a pot of rice or you can do this yourself.
You can literally buy a rice maker which is very inexpensive and you can just have rice waiting for you for that night for dinner if you would like a gluten-free starch so really simple things and what I would say is you know because this topic comes up a lot whoever is doing the cooking at night you know that it’s really it’s a very.
Beautiful thing for someone to cook dinner for you know entire family to feed that family so what we want to say is how can we make it easier on that person and typically all it has to do is just making a few tweaks here and there like just replacing the everyone has pasture they want if your wife doesn’t want to change that for the family just.
You know literally what is it putting a cup of dry rice in a pot and adding you know two cups of water to it let it boil very very simple right you can do that yourself or getting some bagged vegetables or pre-cut vegetables or anything like that at a grocery food store if you can’t cook Steve you can absolutely do that so hopefully that.
Answers your question and I would say is um definitely take own ship and take control of your own nutritional needs as well but also you know the great thing is get to be a part of that family and have dinner as well okay so Amber f is up next Amber is asking what’s the minimum amount of days you can work out to get results okay so this seems to be.
A common theme how little can I do to get results all right and there’s nothing wrong with that at all because I understand how busy everyone is I’m busy as well so don’t think I do not understand that so what’s the minimum amount of days you can work out to get results well so what I’ve seen is this the best results come from not going or.
Not resting two days in a row so if you can do every other day amber that is absolutely fantastic you could do that for the rest of your life and that would just be perfect so you could do Monday Wednesday Friday and even if you took the weekend off and just you know really walked and be active I think that’s okay so what I would say is to really get.
Results three days a week however I have seen it done in two like a Monday and a Thursday a Wednesday and a Saturday if you can try to do your workout the same days you know that you’re having a cheat mail now keep in mind that if we’re talking about the minimum amount of you know workout days that you can do which is what this is.
About you have to try to be eating well you can still do one or two cheat meals per week but you have to be eating well if you’re only going to exercise twice a week my ideal is every other day workouts now of course you can work out more than that but if you can do every other day or just Monday Wednesday Friday or Tuesday Thursday Saturday.
You’re going to be so far ahead of the game and you can definitely get results with that number all right last question today is from Blake n Blake Blake is asking some days I just seem really down for no reason why is that good question and I’m you know what I’m going to make this a whole episode into itself and the reason is there are so many reasons why.
You could be feeling down and again just from personal experience and then myself and then working with so many other private clients with these specific issues and I don’t know if I’ve mentioned this before but one of the reason I always say clients I love calling the people I work with and people I care for clients because the.
Word client also comes from and originates from caring for or to care for so I do believe that when I work with someone I that’s why I can’t work with that many clients privately is because I try to give so much of myself to that client and answer their emails and do whatever I can to help them and do care for them so let’s get back on.
Topic so so here’s the thing we can fail down from dayto day for no specific reason that we can see of overtly you know that’s right in front of us but there’s always a reason why so Blake this is what I want you to do I want you to actually look at what you ate that night before or day before that could be affecting you that next morning because.
Keep in mind if your whole gut is inflamed like let’s say you went out that night before and you had alcohol alcohol is a depressant and a lot of people that next day they actually don’t feel that great and their body’s going through detoxifying that ethyl alcohol I would also say a lot of inflammatory based foods eaten the night before can.
Cause that inflammation in the gut and then those foods can be affecting your mood as well cuz keep in mind your whole gut your intestines it’s connected to your brain through something called the vagus nerve and the autonomic nervous system also reacts to inflammation and how your digestive system is essentially working so do try to clean up your.
Nutrition that could certainly help also hormones I actually don’t know if Blake is a man or a woman here so what I’d like to do is talk about specifically now the interesting thing with guys as well is they start to see this cyclical pattern in a male’s body as well with fluctuations in testosterone but specifically for females in my practice.
Depending on where you are in your cycle about 5 to seven days before you of day one of your cycle starts before menstruation you’re actually going to get a typical drop in progesterone as that’s starting to come down and sometimes it goes too low and estrogen can maintain or almost be level during that last 5 to 7 days and this can lead.
To acne can lead to digestive issues it can lead to low mood so Blake this is something to at least track within your own cycle see if this is specifically it and if it could be estro was called estrogen dominance that’s one thing to look at the other thing is look at your rhythms are you trying to go to bed at the same time each night because maybe.
One night you’re going to bed at 10:00 and waking up at 6:00 another night you’re going to midnight and sleeping till 8: and you know so you have to get your body into better rhythms and the last thing is I would say is look at things that keep you motivated in your life like what goals you’re working on right now what challenges have you put.
In front of yourself you need to stay motivated I understand that when you have a family when you have work sometimes you get short on your taking care of your own self and setting your own specific goals so what I would say is it doesn’t be huge goals but work towards something that motivates you and keep using some of the books that we’ve.
Mentioned and I’ve mentioned in the previous Friday reviews uh to keep you motivated and keep you on track so let me turn this into a larger longer episode of all the different reasons why our mood goes up and down from dayto day and what you can do specifically to work on it so Blake for now hopefully that does answer your question and definitely.
Work on the food part of it the hormone part of it the rhythms part of it and the motivation part of it to get you back on track thank you again everyone for tuning into the cabal house call before you go I want to make you aware that as a loyal listener to the cabal concept I want to make sure I’m always providing with great real world usable.
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