We give you the

WELCOME TO DAY 3

CHALLENGE TO ACTIVATE YOUR METABOLISM

Discover how stress and anxiety influence your metabolism.

GO TO THE NUTRITIONAL PLAN

LEARN MORE ABOUT ANXIETY

🍽️ Nutritional plan day 3 🍽️

🥘 Food

Salmon, potato and egg salad

🥕 Ingredients :

300g salmon

6-8 baby potatoes

2 boiled eggs

Chive or onion

Olives (gluten free)

Capers (gluten-free)

Pickles (gluten-free)

Extra virgin olive oil (EVOO)

Salt and ground black pepper

👩‍🍳 Preparation:

In a pot with boiling water and salt, cook the potatoes for about 20 minutes until they are soft. On the other hand, we will cook the eggs for 10 minutes. Let cool. Peel and cut the potatoes into cubes.
In a hot pan, brown the salmon with a little salt and ground black pepper. Reserve.
To assemble the salad, we will put the diced potatoes that we will dress with 2 large tablespoons of extra virgin olive oil, very finely chopped pickles and capers, and salt. Mix very well.
Add the olives, the julienned onion or scallion, the cooked salmon in skinless cubes and the chopped boiled egg.

🥗 Dinner

Zucchini noodles with shrimp

👩‍🍳 Preparation:

Make thin strips of zucchini style noodles.
Cut the onion/leek finely.
In a frying pan greased with Extra Virgin Olive Oil over medium heat, add the chopped garlic and onion/leek and let it simmer for about 5 minutes.
After that, add the cherry tomatoes for 5 minutes (cover to make it easier).
When they are ready, mash with a fork and add the shrimp for 2 minutes along with salt and ground black pepper.
After that, add the natural tomato and zucchini noodles and sauté with everything for 5 minutes.

🥕 Ingredients:

1 zucchini

8 prawns / prawns

12 cherry tomatoes

1/2 onion or 1/2 leek

1 clove of garlic (without germ)

Fresh tomato

Salt and black pepper to taste

Extra Virgin Olive Oil (EVOO)

☕️ Breakfast

Natural, Greek yogurt or kefir (without sugar or sweeteners) with seasonal fruit and nuts.

TIP: add 1 tbsp. of chia or flax seeds soaked the night before .

Accompany it with coffee, tea or matcha, with some Baïa Food Creamer as a perfect substitute for sugar, sweetener or milk.

👩‍⚕️ Advice

Make your breakfast a meal high in protein, fiber and good fats . This will give you energy and keep you satiated throughout the morning.

* Eat breakfast only if you are used to having breakfast.

If your body doesn't ask for it, don't eat breakfast.

🕥

What can I eat between meals?

At Baïa Food we recommend avoiding mid-morning or mid-afternoon snacks .

To achieve optimal results, you can use the new Fit Blend Cacao to control your appetite and activate your metabolism , thus avoiding unnecessary snacking.

Anxiety and stress

Anxiety and stress are emotional and physical responses that we all experience in some circumstances. Having anxiety or stress from time to time is normal, but the problem arises when it becomes chronic.

How do anxiety and stress influence your metabolism and health?

We could explain it as a vicious circle with several steps.

We enter a state of alert (fight or flight), releasing hormones (cortisol and adrenaline).
Increases blood sugar level.
The digestive system is paralyzed, and digestion worsens.
Changes in sleep patterns, making it difficult to sleep well.
The metabolism slows down, favoring the accumulation of fat.
This usually generates more anxiety and stress, ending the vicious cycle.

4 tips to reduce stress and anxiety

1. Eliminate habits that stress

Daily habits such as drinking alcohol, smoking, or going to bed late can greatly affect increased anxiety and stress. Therefore, by eliminating them little by little, we will be promoting a day to day life with less anxiety.

2. Create new habits

Including good habits, such as meditation, breathing or reading , has been shown to reduce anxiety and stress levels.

To improve your digestion and activate your digestive system, taking 10 conscious breaths before eating will help a lot.

3. Use supplements

There are natural supplements, such as ashwagandha, that reduce stress and anxiety.

The Fit Blend contains ashwagandha , which will help you control anxiety day to day.

4. Exercise daily

Exercising is one of the activities that reduces stress the most.

Combine strength exercise with cardio (walking, running, cycling) to achieve the perfect balance.

5 false myths about anxiety

Discover 5 false myths about anxiety and how we can solve them, on our blog.