If I Were Taylor Swift's Registered Dietitian, Here’s Her Meal Plan We Would Create Together.
If Audrey was Taylor Swift’s registered dietitian, here is the meal plan she would create with her. Read to learn more about how to eat like a Swiftie!
As a registered dietitian, crafting a meal plan for someone with Taylor Swift’s schedule and lifestyle, I’d focus on fueling her with balanced, nourishing foods while leaving plenty of room for enjoyment! With intense performance schedules, time spent with friends and family, and a love for comfort food, here’s what a balanced meal plan might look like for Taylor.
A Light, Balanced Weekday Plan for Fuel and Flexibility, I’d call this “Delicate” for Day-to-Day
Taylor’s regular routine would lean toward lighter meals that energize her without weighing her down. Here’s how a weekday might look for her:
Breakfast:
Yogurt Bowl with berries and a sprinkle of granola
Buckwheat Crepe filled with ham, Parmesan, and topped with a fried egg
Breakfast like these, provide a balanced mix of protein, fats, and complex carbs—perfect for keeping her fueled throughout the morning, especially with protein from yogurt and ham for a steady energy release.
Lunch:
Mixed Green Salad with roasted veggies and a light vinaigrette
Tomato, Mozzarella, and Pesto Panini
For lunch, I’d keep things simple and light. A mixed green salad with roasted vegetables offers fiber and essential vitamins, while a classic panini with tomato, mozzarella, and pesto gives some carbs and protein to keep her going through busy afternoons.
Snack:
Hummus with veggie sticks or crackers
Hummus is a great mid-afternoon snack, offering plant-based protein and fiber. Paired with crunchy veggies or whole-grain crackers, it’s both convenient and filling.
Dinner:
Marinated BBQ Chicken with Garlic Green Beans and a small side of Shrimp Scampi
For dinner, a combo of marinated BBQ chicken, garlic green beans, and a pasta side dish, like shrimp scampi, strikes the perfect balance of protein, vegetables, and complex carbs if using a protein pasta. It’s flavorful, filling, and ideal for someone with a busy, active lifestyle.
When There’s No Show the Next Day, I’d say “You Need to Calm Down.” Post-Concert Comfort Food: Cheeseburger, Fries, and a Chocolate Shake
After a high-energy show, Taylor deserves a meal that helps her unwind and indulge. A classic cheeseburger with fries and a chocolate shake is her favorite and can provide that comfort while still replenishing her body. After hours on stage, a treat like this can help her relax and fully enjoy the end of a big night. All foods fit!
After A Weekend Show: Italian or Asian Cuisine with Friends! So, “New Romantics”
After a series of back-to-back shows, it’s great to celebrate and recover with friends over a filling, family-style meal. Italian or Asian cuisine, more favorites of hers, offers plenty of options to share and enjoy—from pasta and garlic bread to sushi and ramen—while providing carbohydrates to refuel her muscles, along with electrolytes and hydration.
At the end of the week, Family Gathering Sunday Supper: Momma Swift’s Brisket or Roast with Baked Goods. As she would say, “The Best Day”
A comforting Sunday dinner with family calls for something classic and cozy, like brisket or roast made by her mom. Taylor could bring a pumpkin loaf or chai sugar cookies, which she enjoys to make, adding a warm, seasonal touch. These gatherings are all about togetherness, so the goal is simple, nourishing foods that bring everyone to the table.
Oh, “This Love” for her beverages!
Pre-Show: Grande Caramel Nonfat Latte
Before performing, a nonfat caramel latte is a treat that gives a boost of energy without overdoing it. Singers often need to be mindful of timing caffeine intake, as it can tighten the vocal cords and impact vocal performance. Ideally, I’d recommend having caffeine at least 6-8 hours before going on stage.
Post-Show: Warm Tea
To help wind down after a performance, Taylor might enjoy a cup of warm decaf tea in the evening. This gentle ritual not only helps her relax but also soothes her vocal cords, supporting recovery after hours of singing. Decaf tea, especially varieties like chamomile or ginger, is a comforting, caffeine-free option that promotes restful sleep and gives her voice a well-deserved break.
Hydration: 169 Ounces of Water Daily
Staying hydrated is crucial for vocal health, especially with a demanding travel and performance schedule. Taylor drinks around ten 16.9-ounce bottles of water daily (169 ounces), which is key for maintaining vocal clarity and stamina, helping to counteract the dehydrating effects of caffeine and travel.
Taylor Swift’s Ideal Meal Plan: Balanced, Enjoyable, and Practical
As her dietitian, we would together create a meal plan that offers her the flexibility to enjoy comfort foods, especially for special occasions and celebrations, while also providing lighter, balanced meals to fuel her busy life. This approach allows for the perfect mix of enjoyment and nutrition, showing that a balanced diet can and should accommodate both!
Metabolic Adaptation: What It Is and How It Affects Your Weight
When attempting to lose or change weight, your body often resists, making the process more challenging. This is due to metabolic adaptation, where your metabolism becomes more efficient and slows down in response to eating less or increasing physical activity.
What Exactly is Metabolic Adaptation?
Metabolic adaptation, or "adaptive thermogenesis," is your body's natural response to changes in diet and activity. Essentially, it’s how your metabolism reacts when you eat less or exercise more. This survival mechanism was incredibly useful for our ancestors, who often faced periods of food scarcity. However, in today’s world, where weight loss and fitness goals are more common, it can make things more challenging.
How Does It Work?
When you cut calories or increase your physical activity, your body tries to preserve energy by slowing down its calorie burn. It’s a bit like your phone going into low-power mode when the battery’s running low. Your body adjusts in several ways:
Resting Metabolic Rate (RMR) Slows Down: This is the amount of energy your body uses just to keep basic functions going (breathing, digestion, etc.). During metabolic adaptation, your body reduces how many calories it burns at rest.
Digesting Food Burns Fewer Calories: Known as the Thermic Effect of Food (TEF), this refers to the energy used to digest and metabolize food. As your calorie intake decreases, this number also drops.
Daily Movements Become Less Energetic: Non-exercise activity thermogenesis (NEAT) refers to everyday movements like walking, fidgeting, or even standing. As you eat less, your body subconsciously reduces these activities to conserve energy.
Exercise Becomes More Efficient: Your body gets better at doing the same exercises, burning fewer calories for the same effort.
These changes are driven by fluctuations in hormones like leptin, thyroid hormones, and cortisol, which all play a role in how your body senses energy levels and burns calories.
Why It Makes Weight Loss Harder
Here’s the frustrating part—metabolic adaptation is one of the reasons why weight loss can feel easy at first but become more difficult as time goes on. When you first start eating fewer calories, the pounds seem to fall off. But as your body adapts, it starts burning fewer calories to try to conserve energy, slowing down your weight loss.
This is why people often hit a weight loss "plateau." The deficit that was helping you lose weight at the beginning is no longer enough because your body has adjusted. You’re burning fewer calories than you were when you started.
The Longer You Diet, the More Your Metabolism Adapts
If you’ve ever dieted for a long period, you may have noticed that it gets tougher to lose weight as time goes on. Your body is wired to protect itself from starvation, so after weeks or months of eating less, it becomes more efficient at conserving energy. The longer you stick to a calorie-restricted diet, the more pronounced this adaptation can become.
Unfortunately, this is also why "yo-yo dieting"—losing weight, regaining it, and then dieting again—can make future weight loss more difficult. Your metabolism doesn’t always bounce back to where it was after the diet ends, making each successive attempt at weight loss harder.
Muscle is Key to Keeping Your Metabolism High
The good news is, muscle can help counteract metabolic adaptation. Muscle burns more calories than fat, even when you’re at rest, so maintaining or building muscle can help keep your metabolism higher. This is why strength training is so important, especially if you’re trying to lose weight. It helps preserve that lean muscle mass, preventing your metabolic rate from dropping too much.
How to Manage Metabolic Adaptation
While metabolic adaptation is a natural response, there are things you can do to minimize its effects:
Lift Weights: Strength training helps maintain muscle, which is key to keeping your metabolism running higher.
Eat Enough Protein: Protein not only helps preserve muscle during weight loss, but it also requires more energy to digest compared to carbs or fat, giving your metabolism a little boost.
Avoid Extreme Calorie Cuts: Going too low in calories can make metabolic adaptation happen faster and more severely. A moderate deficit is often more sustainable and less likely to cause dramatic slowdowns.
Stay Active Throughout the Day: Simple movements like walking or standing can burn extra calories. Staying active outside of your regular workouts can keep your overall energy expenditure up.
Final Thoughts
Metabolic adaptation is a survival mechanism your body uses to protect itself from perceived starvation. While it can make weight loss more challenging, especially after the first few weeks, it’s not impossible to work around. By focusing on building or maintaining muscle, eating balanced meals, and avoiding extreme diets, you can outsmart these adaptations and reach your health and fitness goals in a sustainable way.
Understanding Retinol and Microneedling: Why Microneedling Might Be the Better Option
Preventing aging is a goal for many of us! There are multiple treatments to prevent and even get rid of fine lines and wrinkles. The most common treatments are retinol use and microneedling (SkinPen), so how do you know which to choose? Read the blog to learn more about both and why microneedling is often the better choice!
When it comes to achieving youthful, glowing skin, the options can seem endless. Among the most popular treatments are retinol and microneedling. While both have their benefits, microneedling stands out as a superior choice for many women. Here’s why.
What is Retinol?
Retinol is a derivative of Vitamin A and is widely celebrated for its anti-aging benefits. It works by promoting cell turnover and collagen production, helping to reduce fine lines, wrinkles, and hyperpigmentation. Retinol is available in various forms, from over-the-counter creams to prescription-strength treatments.
Pros of Retinol:
Effective Anti-Aging: Retinol is known for its ability to reduce fine lines and wrinkles over time.
Improves Skin Texture: Regular use can smooth the skin and improve overall texture.
Reduces Hyperpigmentation: Helps in fading dark spots and evening out skin tone.
Cons of Retinol:
Initial Irritation: Many users experience redness, peeling, and dryness when they first start using retinol.
Sun Sensitivity: Retinol can increase the skin’s sensitivity to the sun, requiring the use of sunscreen.
Delayed Results: It can take several months to see significant improvements.
What is Microneedling?
Microneedling, also known as collagen induction therapy, involves using a device with fine needles to create tiny punctures in the skin. This process stimulates the body’s natural wound-healing response, promoting collagen and elastin production.
Pros of Microneedling:
Quick Results: Many people notice improvements in their skin’s appearance after just one session.
Minimally Invasive: Microneedling is a minimally invasive procedure with little downtime, no heat and no chemicals!
Enhances Product Absorption: The microchannels created during the procedure allow for better absorption of skincare products.
Treats Various Concerns: Microneedling can address a range of issues, including fine lines and wrinkles, scars, stretch marks, and enlarged pores.
Cons of Microneedling:
Temporary Redness: Some redness and swelling can occur immediately after the treatment but usually subsides within a few days.
Potential for Infection: Proper aftercare is essential to avoid infection, though this is rare when performed by a professional.
Why Microneedling is the Better Option
Faster Results: Microneedling can yield visible improvements in a shorter time frame compared to retinol. Many patients see significant changes after just one session.
Customizable Treatment: Microneedling can be tailored to address specific skin concerns, from fine lines and wrinkles to acne scars and hyperpigmentation.
Suitable for All Skin Types: Unlike retinol, which can be harsh on sensitive skin, microneedling is generally well-tolerated by all skin types.
Less Risk of Irritation: While retinol often causes initial irritation and increased sun sensitivity, microneedling has a lower risk of adverse effects when performed correctly.
Enhanced Product Efficacy: The microchannels created during microneedling allow for deeper penetration of skincare products, maximizing their benefits.
Collagen Boost: Microneedling directly stimulates collagen production, which is crucial for maintaining skin elasticity and firmness.
All Over Treatment: Unlike Retinol, Microneedling can be done essentially all over the body. Retinol you are limited to certain areas.
Conclusion
Both retinol and microneedling offer valuable benefits for skin rejuvenation. However, for those seeking quicker results, less irritation, and a customizable treatment plan, microneedling emerges as the superior option. At Evora Women’s Health, we are dedicated to helping you achieve your skin goals with the most effective and safe treatments available. Schedule a consultation with Lindsey today to learn more about how microneedling can transform your skin.
Blue Zone Living Benefits from a Primary Care Physician
The Benefits of Blue Zone Living and what we can implement in the Midwest. There are 5 blue zones in the world where people living there generally live longer for a multitude of reasons. Learn about Dr. Sarina Phatak’s experience in Costa Rica and what elements of Blue Zone Living she is bringing back with her. Individuals in Blue Zones are thought to live longer due to their largely plant-based diet, increased physical activity, rich social interactions, and low stress.
This month I returned from a trip to Costa Rica. Experiencing Blue Zone living was a bucket list goal of mine, and I had an inspirational time on the Nicoya peninsula. There are 5 Blue Zones in the world where the population has an overall decrease in chronic diseases, and a high percentage of people living to their 9th and 10th decades. Longevity in Blue Zones is attributed to sunny environments that foster physical activity, primarily plant based diets, and general feelings of community and happiness. Aside from Nicoya, Costa Rica, other Blue Zones are: Loma Linda, CA; Sardinia, Italy; Icaria, Greece; and Okinawa, Japan.
There are obvious health benefits that come from living in a beautiful coastal environment, rolling ocean waves, luscious green mountains, and eating delicious fresh fruits right off the trees. But what can we bring into our lives here in Missouri that can allow us reap some Blue Zone benefits?
Nutrition is key. Aim for a primarily plant based diet, lean proteins, and lots of colorful produce. Avoid processed foods and refined sugars. The Nicoya peninsula is found to have a water supply rich in calcium and magnesium, contributing to strong bones and good health. Now that I am home, I will keep taking some supplements and do my best to have a plant based diet rich in nuts, seeds, and leafy greens. In the Blue Zone, there were no diet restrictions. People weren’t intensely skinny, and they still had dessert and cocktails. The key was balance and moderation mixed with plenty of daily movement.
The deepest impact from being in the Costa Rican Blue Zone was found in the people I met. The national motto “pura vida” is a greeting used to convey hello and good bye with positivity and gratitude. There was a strong sense of daily purpose, joy and appreciation for simple things, connection with surrounding nature, and rich inter-personal relationships. I met so many people with an inherent sense of joy for being present, and am compelled to carry that with me.
While I can’t go surfing with the tides at home, I can still move in nature. When our brains process the colors blue and green in nature, we experience improvement in mood and lower blood pressure. We can visit our parks, walk outside more, hike nearby trails; and while doing so, appreciate the beauty of where we are. Watch the birds and trees through the seasons, step out in the rain, touch the grass or creeks while moving with kindness and respect for our surroundings.
It’s easy for us to go through a typical day and assume that stress is normal. I tend to go on a trip and fall back into a busy work routine, but this time I plan to make changes to bring balance. We know that inflammation is largely sourced from stress. To decrease inflammation and chronic diseases, eat more naturally, move your body a lot, live with a sense of purpose, enjoy the value of relational wealth. Stay in touch with your community; go to a local farmers market, visit a new neighborhood with your friends and family. I hope this resonates with you all.
Pura vida,
Dr. Sarina
Navigating Nutritional Changes: Eating During Perimenopause
Eating healthy can look different at different times of your life. Learn how to fuel your body and improve perimenopausal symptoms through your food. The hormonal shift causing perimenopause may cause hot flashes, mood swings, weight gain, and sleep disruptions. Focusing on specific nutrient rich foods may help with symptom reduction.
Perimenopause is a natural transition in a woman's life that occurs a few years before menopause. During this time, hormonal fluctuations can lead to a variety of physical and emotional changes. One aspect that deserves attention is nutrition. What you eat during perimenopause can have a significant impact on how you feel and how your body adjusts to these changes. Keep reading to explore the importance of mindful eating during perimenopause and offer practical tips to help you navigate this transition with grace.
Understanding Perimenopause
Perimenopause, often referred to as the "menopausal transition," is marked by fluctuations in estrogen and progesterone levels. This hormonal shift can lead to various symptoms such as hot flashes, mood swings, weight gain, sleep disturbances, and changes in metabolism.
Focusing on Nutrient-Rich Foods
Calcium and Vitamin D: Bone health becomes especially crucial during perimenopause. Calcium-rich foods like dairy products, leafy greens, and fortified plant-based milk, combined with vitamin D from sunlight exposure or supplements, can help maintain strong bones.
Omega-3 Fatty Acids: Including sources of omega-3 fatty acids such as fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts can help reduce inflammation, support heart health, and alleviate mood swings.
Complex Carbohydrates: Opt for whole grains like quinoa, brown rice, and whole wheat bread. These provide sustained energy and can help stabilize blood sugar levels, reducing mood swings and energy crashes.
Protein: Lean protein sources like poultry, fish, beans, lentils, and tofu can aid in muscle maintenance and metabolism support, helping to counteract potential weight gain.
Fiber: Incorporate ample fiber from fruits, vegetables, whole grains, and legumes. Fiber promotes digestion and can help manage any digestive issues that might arise during perimenopause. It is recommended to eat 25 grams of fiber daily.
Addressing Specific Symptoms
Hot Flashes: Spicy foods, caffeine, and alcohol can trigger hot flashes in some women. Opt for cooler beverages, herbal teas, and lighter meals to help manage these symptoms. Foods low in estrogen have helped some patients get relief such as soy products and red clover.
Mood Swings: Focus on foods rich in B-vitamins such as leafy greens, whole grains, eggs, and legumes. These nutrients are essential for supporting your nervous system and mood regulation.
Weight Management: As metabolism slows down, managing weight becomes more challenging. Practice portion control and emphasize nutrient-dense, whole foods to maintain a healthy weight.
Hydration and Self-Care
Staying hydrated is crucial during perimenopause. Drinking water, herbal teas, and hydrating foods like fruits and vegetables can help alleviate dryness and support overall well-being. Additionally, practicing stress-reduction techniques such as yoga, meditation, and deep breathing can positively impact your hormonal balance and mood.
Seeking Professional Guidance
Remember that everyone's body is unique. If you're struggling with specific symptoms or dietary concerns during perimenopause, consider consulting a healthcare professional, such as a registered dietitian or a menopause specialist. They can provide personalized recommendations tailored to your individual needs.
Perimenopause is a natural and transformative phase that requires self-care and attention to your body's changing needs. By embracing a diet rich in nutrients that support bone health, mood regulation, and overall vitality, you can navigate this transition with greater ease. Remember that taking care of your body through mindful eating, hydration, and stress management can empower you to embrace this new chapter of life with confidence and well-being.
Navigating the Storm: Understanding and Managing Anxiety During Menopause
Don’t let anxiety during menopause wear you down. Learn all you need to know about the link between anxiety and menopause, symptoms to look out for, and different treatment options that may help you combat anxiety.
Menopause is a natural biological process that marks the end of a woman's reproductive years. While menopause brings about various physical and hormonal changes, it also introduces a range of emotional and mental shifts that can impact a woman's overall well-being. One such common challenge is anxiety, which can manifest in different forms and intensities. Continue reading to delve into the complexities of anxiety during menopause, exploring its causes, symptoms, and strategies for managing this often-overlooked aspect of the menopausal journey.
Understanding the Link Between Menopause and Anxiety:
Menopause is characterized by a decline in reproductive hormones, particularly estrogen and progesterone. These hormonal fluctuations can have a profound impact on neurotransmitters like serotonin and norepinephrine, which play a crucial role in mood regulation. As a result, many women experience heightened levels of anxiety during this transitional phase.
Common Causes of Menopausal Anxiety:
Hormonal Changes: Estrogen, a hormone that influences mood and emotional well-being, decreases significantly during menopause. This hormonal shift can contribute to increased anxiety and mood swings.
Sleep Disruptions: Menopausal symptoms such as hot flashes and night sweats can disrupt sleep patterns, leading to fatigue and exacerbating feelings of anxiety.
Physical Changes: The physical changes associated with menopause, such as weight gain and changes in skin elasticity, can impact self-esteem and body image, triggering anxiety.
Life Transitions: Menopause often coincides with other life changes, such as children leaving home or career shifts. These transitions can contribute to feelings of uncertainty and anxiety.
Recognizing the Symptoms of Menopausal Anxiety:
Excessive Worry: Women experiencing menopausal anxiety may find themselves excessively worrying about everyday concerns or potential future events.
Irritability: Hormonal fluctuations can lead to mood swings and irritability, impacting relationships and daily interactions.
Physical Symptoms: Anxiety during menopause can manifest in physical symptoms such as muscle tension, headaches, and gastrointestinal discomfort.
Sleep Disturbances: Insomnia or disrupted sleep patterns are common during menopause and can contribute to heightened anxiety levels.
Strategies for Managing Menopausal Anxiety:
Hormone Replacement Therapy (HRT): HRT can help alleviate anxiety symptoms by stabilizing hormone levels. However, it's essential to consult with a healthcare professional to weigh the risks and benefits.
Lifestyle Changes: Incorporating regular exercise, maintaining a balanced diet, and getting adequate sleep can positively impact both physical and mental well-being.
Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, and yoga can help manage stress and anxiety.
Support Systems: Building a strong support network, whether through friends, family, or support groups, can provide emotional support and understanding during this challenging time.
Professional Counseling: Seeking the guidance of a mental health professional can offer valuable coping strategies and a safe space to discuss and process feelings of anxiety.
Navigating anxiety during menopause requires a holistic approach that addresses both the physical and emotional aspects of this life stage. By understanding the connection between hormonal changes and mental health, women can empower themselves to manage anxiety and embrace the menopausal journey with resilience and grace. Remember, each woman's experience is unique, and seeking personalized support and information is crucial for a smoother transition through this life stage.
Evora Women’s Health offers a wide variety of services to help menopausal women with anxiety.
Learn more about Dr. Becky Lynn, Menopause specialist
Learn more about Dr. Erum Qazi, Psychiatrist
Learn more about mental health therapist Amanda Ratz