Sorin Drache

Tag: Guide

  • The Ultimate Guide to 2025 Beauty Trends

    Labeling something as “trendy” often creates a negative connotation, but trends also serve as meaningful reflections of our time. They visually mark certain moments in our lives (for better or for worse) and can signal a fresh start—especially when it comes to the beauty industry. In honor of the new year ahead, we tapped a stable of beauty world experts and heavy hitters to help us sift through the best and worst of 2024 and source their best bets for 2025 beauty trends. Here’s to a little less lash extensions and DIY Botox and a little more beauty biotech and scalp skincare. 

    Featured image from our interview with Mary Ralph Bradley by Michelle Nash.

    Here are the things that experts predict are here to stay.

    More Natural Makeup

    On the red carpets and award shows there is a real trend for “skin first” makeup that shows off glowing skin and enhances features. I love the embrace of individuality and not looking like the cookie-cutter “Instagram face.” – Lalais, founder Lita Cunningham

    Less Lashes

    It feels like many of us are recovering from the era of lash extensions, falsies, and heavy mascara. Don’t get me wrong—I love a bold lash moment, but lately, I’ve been drawn to the everyday look of healthy, natural lashes. Lashes that are curled and defined without being weighed down by layers of product feel so fresh and effortless. It’s also refreshing to finally see people’s eyes—unobstructed by an awning of oversized lashes. My go-to products for achieving this natural look are Sweed Beauty eyelash serum (great for strengthening and growth) and the Tarte eyelash curler. – Candace Marino, “The LA Facialist”

    Scalp Care

    We are closing the gap on how many more steps people are taking in their skincare routine versus their haircare routine. The simple fact is that our scalps age six times faster than the skin on our face. As a trichologist, I see firsthand the way that we are treating our scalps is a big part of this discrepancy. – Jay Small, certified trichologist, celebrity hairstylist, and Co-Founder of Arey 

    Biotech Skincare

    Biotech innovations allow us to harness potent, sustainably sourced ingredients from nature in a way that is both effective and environmentally conscious. The beauty industry’s demand for natural ingredients has historically led to unsustainable harvesting practices, causing deforestation, habitat destruction, and biodiversity loss. Biotechnology offers a sustainable alternative. – Whitney Clarke, founder of Habelo Beauty

    “Anti-Aging” Pushback

    I loved seeing some pushback against the overconsumption of anti-aging products among Gen Z and Gen Alpha, as well as the growing awareness around the importance of sunscreen. Questioning these generations’ skincare choices was a necessary step toward healthier habits. – Dr. Heather D. Rogers, dermatologist and founder & CEO of Doctor Rogers Skincare

    A Healthy Skin Barrier

    Maintaining your skin barrier is essential, to not only protect the skin from environmental aggressors but to improve its resilience and hydration level. – Margaret de Heinrich Omorovicza, Co-founder of Omorovicza

    SPF Makeup: A New Standard

    Estheticians have always been advocates for SPF makeup, but it’s exciting to see this becoming more mainstream. Makeup brands are now creating products that not only protect your skin but also incorporate ingredients that genuinely improve skin health. This shift reflects a growing focus on achieving healthy, radiant skin rather than simply covering it up with makeup, which as a facialist, I LOVE! One standout brand in this category is Ciele Cosmetics. – Candace Marino, “The LA Facialist”

    Blush is Back

    I love that blush is back. I’ve always been a huge fan of blush and never understood why people solely opted for bronzer for so many years. Everyone looks happy, youthful, and chic with the right blush. – Candace Marino, “The LA Facialist”

    Skin Minimalism

    In the past, many of my new clients came in with skin that had been overwhelmed by too many active ingredients, often layered without much thought to compatibility or balance. Thankfully, that’s starting to change. People are becoming more discerning, moving away from following every TikTok-driven craze and focusing instead on what works for their unique skin. It’s refreshing to see consumers reclaiming control of their skincare and prioritizing education over hype. – Matthew Miller, founder of Matthew Miller Skin

    Glass Skin 

    I’ve always been obsessed with the glass skin trend and never want it to fade. There’s something so captivating about a polished, almost reflective complexion that exudes health and radiance. – Candace Marino, “The LA Facialist”

    Headbands

    I love a classic hair accessory. The headband makes everyone look like a supermodel. – Candace Marino, “The LA Facialist”

    Here’s to hoping that, like our makeup routines, Beauty Tok cleans up its act.

    The DIY Skincare Craze

    DIY at-home activities like making your own face masks or sunscreen. – Dr. Heather D. Rogers, dermatologist and founder & CEO of Doctor Rogers Skincare

    To that end… Matthew Miller notes: Skincare formulation is a science, and a complex one at that. Professionals spend years studying how to create products that are not only effective but also safe. This involves everything from preserving formulations properly to rigorous safety and efficacy testing. DIY skincare often overlooks these critical steps. — Matthew Miller, founder of Matthew Miller Skin

    Salmon Sperm Facial

    I mean, need I say more? – Dahlia Devkota, founder of Editrix

    Too Many Extensions

    Extensions are a fantastic tool, but the overdone, bulky looks with excessive layering seemed unnatural. –  Leo Izquierdo, co-founder of IGK Hair Care

    Thin Eyebrows

    I’m just traumatized by growing up in the 90s and early 2000s and tweezing the life out of my brows in middle school and high school. – Candace Marino, “The LA Facialist”

    Beef Talow as a Moisturizer

    Enough said.  – Dr. Heather D. Rogers, dermatologist and founder & CEO of Doctor Rogers Skincare

    Bleached Everything

    I was not here for the bleached brows and matching hair.- Chase Kusero, Co-founder of IGK Hair Care

    Hair Bows

    Everyone wearing bows in their hair: It’s giving cheerleading competition meets Little Bo Peep.  – Candace Marino, “The LA Facialist”

    For example, slugging caused so many enormous breakouts and stress. While wonderful for some skin types, for oily and acne-prone skin, it can really wreak havoc on our complexion. So many tried it and were devastated with clogged pores and acne breakouts following it. It can sometimes take weeks to correct an issue that took a night or two to create. That can be incredibly frustrating and really wear on your confidence, so it’s unfortunate. – Lalais founder Lita Cunningham

    The Teen Skincare Craze

    It resulted in loads of unnecessary products being used on youthful skin! I believe less is more for younger skin and that it’s so important to protect the skin barrier. – Stephanie DiPisa, founder of Solara Suncare

    Baby Bangs

    They’ve always stressed me out. – Jay Small, certified trichologist, celebrity hairstylist, and Co-Founder of Arey 

    DIY “Botox” 

    There’s a fine line between innovation and gimmick. Some 2024 trends, like DIY “Botox” from flaxseeds lack scientific validation and can’t deliver meaningful results. Certain procedures, particularly those involving advanced technologies, should be left to trained professionals to ensure efficacy and safety. – Dr. Saami Khalifian from SOM Aesthetics

    “Cowboy Copper”

    I’m ready to see Cowboy Copper fade out and a stronger embrace of “Penny Lane Copper” take over—think Chappell Roan-inspired tones. –   Renée Valerie, Director, R+COLOR Education

    From AI to biohacking, these are the beauty trends worth investing in, per the experts.

    Exosomes 

    With a focus on skin renewal and regeneration, exosomes are quickly rising to the top of my skincare recommendations list. While there’s currently a lot of noise around this type of product, in the coming year, we’re going to see scientifically validated products rising to the top. – Dr. Saami Khalifian from SOM Aesthetics

    Simple Skincare

    We’ve already cleaned out our pantries and closets, and now we’re moving to the bathroom. People are becoming more selective about the products they use, choosing items that provide long-term benefits rather than chasing the next fad. Skin is healthier for it, but the beauty industry thrives on driving the next buy. My advice? Focus on makeup and fragrance if you want something new—grab a fun lip gloss instead of disrupting a good skincare routine. – Dr. Heather D. Rogers, dermatologist and founder & CEO of Doctor Rogers Skincare

    Skin Quality Over Volumization

    The U.S. aesthetic market primarily focuses on two things: volumization typically through hyaluronic acid fillers, and control of dynamic motion, typically through Botox. In other countries like Korea, there is a much greater emphasis on skin quality. While volumization and dynamic motion softening are important pillars of a comprehensive approach to aesthetics, skin quality is equally, if not more important. – Dr. Saami Khalifian from SOM Aesthetics

    Fewer Tweaks, More Surgery 

    I anticipate more people choosing surgical procedures over repeated non-invasive treatments like fillers, threads, and skin-tightening devices. Consumers are starting to recognize that the non-invasive route can become a never-ending and costly cycle, sometimes leading to unwanted side effects—such as fat loss from excessive heat-based devices or scar tissue from threads—that ultimately take them further from their goals. Instead, many are opting for surgical solutions that are often more cost-effective and results-driven in the long run. – Candace Marino, “The LA Facialist”

    A Focus on Regenerative Treatments and Longevity Over Anti-Aging

    As functional medicine and lifelong wellness gain importance, I expect to see more emphasis on regenerative treatments that prioritize long-term skin health over quick fixes. – Dr. Heather D. Rogers, dermatologist and founder & CEO of Doctor Rogers Skincare

    Medical-Grade Body Products

    The days of heavily scented body products are behind us. Instead, we’re seeing a shift toward targeted, corrective skincare for the body. Brands like Epicutis, iS Clinical, and SkinBetter are leading the way with medical-grade formulas designed to firm skin, stimulate collagen, improve elastin, refine texture, and even out skin tone. This trend reflects a new mindset: treating the body with the same level of care and precision as the face. – Candace Marino, “The LA Facialist”

    Biohacking

    Biohacking is going to continue to play an important role in skincare in 2025. We are going to see more results-driven formulations that enhance skin longevity, supporting the skin’s natural functions at a cellular and molecular level. – Margaret de Heinrich Omorovicza, Co-founder of Omorovicza

    Sandy Beige Hair

    Rich, candlelit brunettes are gaining popularity, as more people recognize the beauty of embracing warmth in their hair rather than trying to eliminate it. –  Renée Valerie, Director, R+COLOR Education

    The Tweakment Movement

    Patients want to look refreshed, not overdone. In 2025, we’ll see a continued shift toward subtle treatments that enhance natural beauty. Botox and HA fillers will remain key players, but the approach is evolving. – Dr. Saami Khalifian from SOM Aesthetics

    AI Skincare Personalization

    We’ll also see even more personalization through AI, which is transforming how we approach skincare. At Habelo, we’re leading this shift with SkinMetrics, which uses AI to provide hyper-personalized recommendations tailored to each person’s unique skin needs and goals. – Whitney Clarke, founder of Habelo Beauty

    More Beauty Sticks

    I believe consumers are increasingly drawn to elevated convenience in their beauty routines, with products like stick formats gaining popularity across skincare, body care, and cosmetics. Their portability and satisfying ease of application make them a perfect fit for an on-the-go lifestyle, while meeting the rising demand for multitasking, simplified routines. – Lillian Tung, Co-Founder and CMO of Fur 

    Bright Blonde

    Bright blondes are definitely on the rise in popularity, and I’m loving it! A more refined golden hue in your blonde adds a stunning shine. – Renée Valerie, Director, R+COLOR Education

    Skin Tightening

    As semaglutide [Ozempic] continues to scale in accessibility, and more people are reaching their weight loss goals, they are now experiencing hollowed faces, which we saw in 2024. But in 2025, the focus will shift to sagging skin on the neck, arms, and abdomen. – Dr. Saami Khalifian from SOM Aesthetics

    More Hair Texture

    I think we will see more texture, focusing on natural hair textures. Classic and new shapes and haircuts, but worn with more of people’s unique texture and style. – Ashley Streicher, Celebrity Hairstylist and R+Co Collective Member

    The 90s Forever

    I expect to see 90s hair trends continue their ascent. Bombshell blowout curls like the famed supermodels of the 90s and straighter blowout looks like Gwyneth Paltrow in the 1998 film Great Expectations. – Julie Chung, Co-Founder of T3 

    Less Clean, More Science-Backed

    I think the conversation will shift from the table stakes of “clean and more sustainable” to efficacy and results. I think it’s possible to check all these boxes, and the brands that do will win repeat customers. – Stephanie DiPisa, founder of Solara Suncare

    Artistic Bobs

    Think: a great, edgy bob that takes into account your face shape and your individual style, so nobody looks the same. – Garren, Celebrity Stylist and Co-Founder of R+Co

    The Chunky Face-Framing Braid

    Retro influences meet Gen Z style for an effortlessly cool vibe. This look is best for long hair of all textures. Ask your stylist for chunky braids that frame the face, leaving the rest of the hair loose. Inspo: Hailey Bieber or Vanessa Hudgens. – Leo Izquierdo, Co-founder of IGK Hair Care

    Inside-Out Beauty 

    While this trend has already started, I think it will continue to gain momentum in 2025. We are just beginning to understand the connection between gut health and skin health so ingredients that maintain a healthy gut microbiome will continue to grow. – Dahlia Devkota, founder of Editrix

  • Guide to Protein: Benefits, Sources, and How Much You Really Need

    Protein: Benefits, Sources, and How Much You Really Need | MyFitnessPal

    Nutrition can be confusing! A recent survey among MyFitnessPal found that 65% of users are trying to eat more protein, but most don’t actually know how much protein is in their food. In fact, most are over estimating protein in their meals. 

    For example, in the survey, most users thought the protein content of a large avocado was 12.5 grams. That’s a whopping 9.5 grams more of protein than what it actually contains (1)! 

    To clear up confusion, we’re here to help. In this deep dive, we’ll cover everything you need to know about this powerful macro.

    What is Protein?

    Protein is one of the body’s most important nutrients, present in every cell of the body (2). It works around the clock to keep your metabolism running, immune system strong, bone health sturdy, and of course, muscle tissue at its prime (2). 

    Protein touches almost every single function that keeps your body healthy. In fact, eating enough is critical for maintaining your body’s fluid balance and pH, or the balance of acids and bases in your body. Keeping your body’s pH balanced is extremely important, even the smallest change can be harmful (even deadly) (3, 4).  We won’t get into the weeds too much here, but proteins, such as hemoglobin, act like a buffer, binding acids in the blood to keep pH balance (5).

    Protein is also one of 3 macronutrients that provide energy for your body (6). It packs 4 calories in every gram, just like carbohydrates (6). This means those 21 grams of protein in your chicken provide 84 calories (7). That’s over 56% of the energy contained in the 150 calorie portion, making this food a rich source of this vital nutrient. 

    If you’re trying to meet specific health or weight goals, understanding the role this macro has on the body is key. Plus, it helps set the stage (making you more mindful of your food choices) for eating a well-balanced, protein-rich diet. 

    The Importance of Protein in Your Diet

    You need to eat protein everyday. There’s a reason it’s one of the 3 “macros” (6)! Your body literally couldn’t function properly without enough. It’s involved in nearly every cellular reaction in the body, meaning in order to function at your prime, you need to make sure you’re eating enough of it (8). 

    Keep in mind, your needs are different from your friends, so what they eat may not be what you need to eat to meet your health goals. Individual needs are based on age, gender, fitness level, and health goals (9). 

    Log your meals and snacks in the MyFitnessPal app to stay on track with how much you’re getting. 

    Animal-Based Proteins

    There’s nothing wrong with including animal products, in moderation, in your diet (if you would like to do that.) In fact, they pack high quality protein that can fit into a balanced diet (10). The key here is moderation. 

    Animal foods do provide other nutrients, like saturated fat. You may want to limit saturated fat in your diet due to its impact on heart health (11). Some choices are better than others when it comes to this nutrient as well. For example, lean poultry picks, like chicken breasts and turkey, are lower in saturated fat than red meats, like beef or lamb (11). 

    Not everyone’s system can tolerate plant-based proteins for specific health reasons, like gut disorders, in which case eating animal foods is key for maintaining their nutrient intakes (12). Let’s explore the main animal products in the American diet, and just what makes some stand out. 

    Meat & poultry protein sources | MyFitnessPal

    Meat and Poultry

    Red meats (like pork, beef and lamb) as well as poultry (like chicken and turkey) are common in the American diet (13). 

    Good options with 20+ grams

    • 4-ounces 90% lean beef /10% fat ground beef: 23 grams (14)
    • 3-ounces filet: 24 grams (15)
    • 3-ounces sirloin: 25 grams (16)  
    • 3-ounce chicken breast: 24 grams (17)

    Limit these choices: Fried chicken (or steak); Processed deli meats, salamis; Fatty cuts (like short ribs, brisket); hot dogs, bacon, sausage (11)

    Dairy Products

    Dairy products are a welcome addition to a high protein diet (13). In fact, MyFitnessPal users are dairy fans, with data showing a 35% increase in users logging cottage cheese this year versus 2023. 

    Good options with 8+ grams

    • 1 cup nonfat milk: 8 grams (19)
    • 1 cup unsweetened kefir: 9 grams (20)
    • ½ cup plain, nonfat Greek yogurt: 12.5 grams (21)
    • ½ cup 2% fat cottage cheese: 12 grams (22)
    • 1-ounce reduced fat cheddar cheese:  8 grams (23)

    Limit these choices: Whole milk products; Brands with added sugars (11)

    Fish and Seafood

    There’s a reason nutritionists encourage you to consume seafood rich in omega-3s at least twice a week – they’re great for your mood, heart and brain health (24, 25)!

    Good options with 20 or more grams

    • 3-ounces sardines: 21 grams (26)
    • 1 small cod filet: 27 grams (27)
    • 1 salmon filet: 36 grams (28)
    • 3-ounce filet tuna (skipjack): 24 grams (30)

    Due to high levels of mercury, try to limit these choices: King mackerel; Marlin; Orange roughy; Shark; Swordfish; Tilefish (Gulf of Mexico); Tuna, bigeye (25, 31)

    Plant-Based Proteins

    Eating a plant-based diet has become popular. Plants are filled with a variety of nutrients, and can really make a stellar addition to your diet (13). Plus, they’re packed with fiber (13). 

    The plant-based foods market has exploded over the last decade (32); there’s literally a plant-based alternative for everything . Some of these can be  highly processed. You’ll find a version of one of the plants listed below combined with other flavor enhancers and binders yields a “vegan sausage” (32). If you like them, try to eat them in moderation and focus on whole-foods regularly. 

    Beans, Peas, Lentils 

    The top plant contenders when it comes to convenience and budget are beans, peas, and lentils (33). You can pop open a can of beans, rinse, and eat immediately; a win-win! Plus, this plant-based group is extremely versatile (33). You can use them in bowls, salads, and soups, or even baked goods, dips, and roasted as a salty post-workout snack (33). 

    Good options with 9 or more grams

    • 1-cup black beans: 15 grams (34) 
    • 1-cup chickpeas (garbanzo beans): 14.5 grams (35)
    • 1-cup green peas: 9 grams (36)
    • 1-cup lentils: 15 grams (37)

    Soy Foods: Edamame, Tofu and Tempeh

    Soy foods, like edamame, tofu, and tempeh, are plant-based powerhouses (13). Plus, including soy foods in your diet shows amazing health benefits (38). 

    Not only do soy foods help get more nutrients (like fiber) into your diet, but they also bode well for heart and colon health, body weight, cancer prevention, and more (38). If you’re not yet convinced, then maybe its protein content will get you to jump on the soy food wagon! 

    Good options with 14 or more grams  

    • 1-cup edamame: 18 grams (39)
    • 3 ounces extra-firm  tofu: 14 grams (40)
    • 3-ounces tempeh: 18 grams (41)
    Plant-based protein sources | MyFitnessPal

    Nuts and Seeds

    The number one protein source I recommend to all my clients, regardless of their eating preferences, are nuts and seeds. These tiny but mighty foods have shown their worth when it comes to improving heart health, helping manage weight, and even reducing inflammation (42).

    The catch? They’re nutrient dense, meaning they also come with a higher calorie content than some of your other picks (43). But, they’re convenient, portable, and when consumed in moderation, an excellent way to add a little more protein to your regular routine (43). 

    Good options with 5 or more grams

    • 1-ounce almonds: 6 grams (44)
    • 1-ounce pistachios: 6 grams (45)
    • 1-ounce pumpkin seeds: 5 grams (46)
    • 1-ounce hemp seeds: 9 grams (47)
    Nuts & seeds protein sources | MyFitnessPal

    About the Expert

    Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.

    Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.

    Protein intake recommendations are based on the Recommended Dietary Allowance, or RDA for short, that covers the essential needs of a healthy person to prevent muscle loss (48). The RDA for protein is 0.8 grams of protein per kilogram of body weight, or roughly 0.4 grams of protein per pound (49). For most people, that works out to about 46 to 56 grams of protein per day to prevent lean muscle loss.

    RDA For Men (49)

    • 14-18 years old: 52 g per day 
    • 18+ years old: 56 g per day

    RDA For Women (49)

    • 14-18 years old: 46 g per day 
    • 18+ years old: 46 g per day

    Remember, these are ranges, and don’t factor in your exercise or specific weight goals. Most active people need more (9). Let’s take a closer look at their needs. 

    Protein Needs for Athletes

    Nutritionists recommend closer to 1.4 to 2 grams per kilogram of body weight (or about 0.6 to 1 gram per pound of body weight) for people who workout regularly (9).

    If you weigh approximately 150 pounds, this would make your needs closer to 95 to 136 grams per day. 

    Protein Needs for Weight Loss

    A general rule of thumb is that 1.25 grams per kilogram of protein per day (or 0.57 grams per pound) will help with your weight loss goals (50). Keep in mind this also means you will need to stick within your calorie needs that day too (50).  

    For someone weighing 150-pounds, their needs for weight loss may be around 85.5 grams per day. 

    Protein Needs for Muscle Gain

    I may sound like a broken record, but I want to make this crystal clear: your needs for muscle gain are unique! With this in mind, most individuals will build muscle with a protein intake around 1.6 grams per kilogram per day (or about 0.73 grams per pound per day) (51). 

    For someone weighing 150-pounds, this would make their needs closer to 109.5 grams of protein per day. 

    If you need a little more hand holding, don’t worry. Take a peek at our guide on How To Determine Your Protein Needs.

    Protein Timing and Absorption

    It’s best to spread out protein intake throughout the day. Your body can only metabolize about 0.4 to 0.55 grams per kilogram (or 0.18 to .25 grams per pound) per meal, which is about 27 to 37.5 grams of protein max for someone who weighs 150-pounds (51). 

    Eating more than this amount won’t necessarily benefit you, and, depending on the caloric density of that meal, may actually make you exceed your calorie bucket for the day (51). 

    Symptoms of Not Eating Enough Protein

    It’s pretty uncommon for adults in the United States to not meet the RDA for protein (52). But, that doesn’t mean you may not be meeting enough for your personal fitness level and energy needs.

    If your protein intakes aren’t enough for your needs, you may start to experience one or more of the following symptoms:

    • Muscle loss (53)
    • Fatigue (feeling tired all of the time) (54)
    • Decrease in bone strength (seen in more frequent stress fractures) (55)
    • Getting sick more often (due to a run down immune system) (56)

    Take a peek at our full list of more signs and symptoms of what may happen when you’re not meeting your needs:  10 Signs You’re Not Eating Enough Protein.

    Excess and Toxicity

    Here’s the thing about protein: eating more than you need doesn’t mean you’ll achieve your goals faster. In fact, it may do just the opposite! Remember, if you’re eating more than you need you may gain weight (57). 

    There is no hard number on the upper limit of protein you should max out at each day (51). That’s partly due to everyone’s needs being so unique. But, there are some general guidelines you should stick with (51).

    Maximum amount of protein that anyone should consume on a daily basis: (51)

    • 1.6- 2.2 grams/kilogram per day 
    • Or, 0.73 –  1.0 gram/pound per day 

    This means someone weighing 150-pounds and working out routinely should stick between 109.5 to 150 grams of protein per day. 

    Eating more protein (we’re looking at you animal products that are high in saturated fats) may come with some red flags, like (58):

    • Kidney damage
    • Heart problems 
    • Increased cancer risk 
    • Nutrient imbalances 
    When is High Protein Too Much Protein | MyFitnessPal
    You might also like

    When Is Eating High-Protein Too Much Protein? >

    Protein for Special Diets and Life Stages

    Protein in a Vegetarian/Vegan Diet

    It may seem tough to meet your protein needs on a plant-based diet, but rest assured, it can be done! It simply requires a little planning and getting familiar with plant-based proteins (10). 

    Focus on eating minimally processed foods like beans, legumes, peas, tofu, tempeh, and nuts and seeds (10). These should make up the bulk of your diet (33). For example, if you’re having a Greek yogurt parfait for breakfast, consider a lentil salad for lunch, and tofu tacos for dinner to balance out your amino acid intakes that day.  

    Need more inspiration? Then choose one of these delicious 15 Vegan Dishes With Up to 26 Grams of Protein to make tonight! 

    Protein and the Keto Diet

    For those following a ketogenic diet, you’ve probably become very comfy with your favorite protein picks. Afterall, aside from the high fat diet, you really only have the luxury of enjoying protein-rich foods and a very small amount of carbs (59). 

    Typically this diet maxes out at 1 gram/pound of protein per day (59). A 150-pound individual would then need to stay under 150 grams of protein per day. Keep in mind this is actually the most someone of this weight should be eating anyways (51).

    We encourage you to read this piece first before considering the keto diet for yourself. 

    Protein and Pregnancy

    Pregnant or planning to become pregnant? Then protein is about to become even more important in your diet. You’re literally growing another human, meaning you need additional protein to support their growth and development (60). 

    But, a fun fact: protein needs remain at 0.8 gram/kilogram (or 0.36 gram/pound) per day until the second and third trimesters (60)! Right around week 12 of pregnancy, your needs increase to support babies growth (60). From week 12 onward, needs are closer to 1.1 gram/kilogram (or about 0.5 grams/pound) per day (60).

    A 150-pound person would need approximately 54 grams during the first 12-weeks, with protein needs jumping upwards of 75 grams per day in the second and third trimesters (60). 

    Of course, in the case of pregnancy, it is especially important to talk to your doctor about any dietary changes and your protein needs.

    Protein and Older Adults 

    Protein is crucial for maintaining muscle mass and bone density (61). With age, the rate at which bone can “rebuild” declines. This means unless you’re supporting your bone health with good nutrition, you may be at risk for broken bones (61).

    Eating a protein rich diet can help support muscle and bone health (62). In fact, research shows eating protein upwards of 1 to 1.5 gram/kilogram (or 0.5 to 0.68 gram/pound) can benefit bone health and muscle maintenance when combined with a fitness routine (62). 

    The tricky part here? Getting older adults hungry enough to reach for protein picks (63). Appetites usually decline with age, so eating enough protein at this stage of life can be challenging (63). 

    Frequently Asked Questions (FAQs)

    What are some healthy proteins to eat?

    Both animal and plant proteins can fit in a healthy, balanced diet (13)! Choose lean animal foods, like boneless, skinless chicken breasts. For plant-based options, both soy products, like tofu and tempeh, and legumes and beans, are wonderful choices (13).

    How much protein do I need?

    Protein needs are very unique to not only your age and gender, but also your activity level and health goals (9). A healthy adult weighing around 150-pounds would need around 46 to 54 grams of protein per day based on the RDA (49). But, if that adult works out regularly, their needs may be closer to 94 to 134 grams of protein per day (9). 

    Are protein supplements, like protein powder, good for you?

    It depends on your health goals and what your dietary sources of protein look like. Most Americans are meeting their protein needs without a supplement (52). But, that doesn’t mean a protein supplement may not benefit you after a workout for muscle recovery. Or, if life happens and you need a quick meal replacement on-the-go.
    Protein powder provides a quick and convenient protein source to help you meet your protein needs when time is tight. But, they should not replace whole food protein sources on the reg. 

    How can I eat more protein?

    Think of small, simple swaps you can add to your regular meals to boost the total protein content. For instance, if your go-to breakfast is Greek yogurt, consider topping it with a tablespoon of hemp seeds to deliver 3 additional grams of protein (47). Every gram counts! Just remember going overboard with protein isn’t good either. 

    Does protein have any negative health effects?

    Eating too much of anything, protein included, can have its downfalls. For example, exceeding protein needs can cause kidney problems as well as weight gain for some people (51). It’s best to focus on a variety-filled diet instead of loading up on one particular macronutrient. 

    The Bottom Line

    Protein is a nutrition superstar.  Plant-proteins certainly have exploded in the marketplace, and are absolutely welcomed in the diet. But, that doesn’t mean animal proteins (if desired) can’t have a place too. It’s all about balance, personal preference, and variety when it comes to your protein picks. 

    The best way to understand your personal protein needs is to work with a dietitian. However, I get it, that’s not always in the cards. If that’s the case, start by using the Macro Calculator to figure out your personal protein needs based on your individual fitness level. Then, make small, simple changes daily to help meet your protein needs to achieve your goals. Remember, it may be as simple as adding a ½-ounce of almonds to your morning yogurt routine! 

    How MyFitnessPal Can Help

    When you set up your MyFitnessPal account, you provide some information. Think: age, sex, activity level, and goal. We use this information to give you a customized macro recommendation—that is, how many grams of proteins, carbs, and fats you should aim to eat all day.

    As you log your meals and snacks, you can see how close you’re getting to this protein goal, and make adjustments (or pull back the reins!) as needed.

    Download MyFitnessPal Today!

    The post Guide to Protein: Benefits, Sources, and How Much You Really Need appeared first on MyFitnessPal Blog.

  • Everything You Need to Know about Christmas Markets in Europe: A First Timer’s Guide

    Hello and welcome to THE most magical place on earth: Christmas Markets in Europe!

    As your resident expert, I’m here to help you navigate and make the most of your time! I’ve been to over 100 Christmas Markets and I’m here to share the best.

    This is your ultimate guide to Christmas market tips for first-time visitors! Whether you’ve been dreaming of sipping mulled wine under twinkling lights or finally experiencing the festive magic of Europe’s most charming holiday traditions, I’ve got you covered. After visiting countless Christmas markets across Europe, I’ve learned a thing or two about making the most of these magical experiences—and I’m here to share it all with you.

    If this is your first time visiting a Christmas market, get ready for an unforgettable adventure. Picture this: cobblestone streets lined with wooden stalls, the smell of roasted chestnuts and spiced wine, and twinkling lights everywhere you look. It’s like stepping into a holiday dream! But with all that magic comes a few things you should know to make the experience as seamless as possible. Ready? Let’s dive into the best Christmas market tips for first-time visitors.

    History of the Christmas Markets

    The origins of Christmas markets date back to the late Middle Ages in German-speaking regions of Europe. These markets, originally known as “Christkindlmarkts” or “Weihnachtsmarkts,” were small winter markets set up to provide townspeople with a place to gather, socialize, and purchase goods in preparation for the Christmas season.

    The first documented Christmas market is believed to have been held in Dresden, Germany, in 1434. Known as the Striezelmarkt, it remains one of the most famous Christmas markets in Europe today. The name comes from “Striezel,” a type of cake traditionally sold at the market, which we now know as the famous Stollen.

    In these early days, Christmas markets were a place where people could stock up on winter essentials like food, wood, and handcrafted items. Over time, they evolved into festive gatherings filled with holiday treats, decorations, and entertainment. Artisans began selling toys, ornaments, and handmade crafts, while stalls offering mulled wine, roasted chestnuts, and gingerbread became staples of the Christmas market experience. Today, Christmas markets continue to thrive, spreading from Germany to other parts of Europe and even the world, but they all still carry the same sense of warmth, community, and festive cheer that made them popular centuries ago.

    When are Christmas Markets in Europe?

    Christmas markets in Europe typically begin in late November and run through to Christmas Eve or just before.

    Most markets open their festive stalls around the last weekend of November, with many continuing until December 23 or 24.

    Some larger or more popular markets, especially in major cities like Vienna, Cologne, or Prague, might start even earlier and extend a bit beyond Christmas to include New Year’s Eve or the first week of January. These markets come alive during the Advent season, filling the chilly winter air with the scent of spiced mulled wine, roasted chestnuts, and holiday cheer. If you’re planning a trip, it’s a good idea to check specific market dates as they can vary slightly by location and region.

    Plan Ahead and Know the Dates

    It might sound obvious, but planning ahead is essential. Most Christmas markets run from late November until just before Christmas Eve, but dates can vary depending on the city or region. Some markets are open every day, while others may only be open on weekends or specific days. So, before you head out on your Christmas market adventure, double-check the dates and hours for the specific markets you want to visit.

    Pro Tip: If you want to avoid the biggest crowds, visit the market during a weekday morning or early afternoon. The weekends, especially closer to Christmas, can get packed!

    Free Guide & Map to The Christmas Markets