All posts by : AyFa Collections

I find getting enough protein daily challenging. “Protein is essential for building and repairing every cell in your body,” says Ayla Barmmer, MS, RDN, LDN and founder of FullWell Fertility. “It supports the creation of enzymes and hormones, boosts immune function, and helps transport nutrients.”

I know I’m not alone: Whether or not they know it, a lot of woman are dealing with a protein deficiency. “Inadequate protein intake can have widespread negative effects on the body, impacting multiple systems and functions,” says Barmmer, listing off a host of symptoms I’m simply not interested in experiencing, including feeling weak, reduced strength, brittle hair and nails, reduced ability to fight infection or illness, and mental fog.

When it comes to asking “how much protein do I need?” the nutritionist also shares some simple rules: If you’re a sedentary adult, aim for one gram for every kilogram you weigh; if you’re an active adult, 1.6 to 2.2 grams per every kilogram you weigh; and if you’re over the age of 65, 1.2 to 1.5 grams per every kilogram you weigh. So if you weigh 165 pounds, that translates to 72.5 kilograms, so you’re aiming for around 145 grams of protein a day.

Phew, this is even more intimidating than I thought. In an attempt to step up my protein game, Barmmer compiled a list of foods for me to eat as much as possible—and I’m sharing it with you. 2025 is the year of protein.

Fish

When it comes to eating fish, not all have the same amount of protein. There are more than 36 varieties that the FDA declares as healthy options, and the four that are the highest when it comes to protein are tuna (24.4 grams of protein in a 100-gram serving for ahi tuna), salmon (25.92 grams in a 100-gram serving), cod (19.36 grams of protein in a 100-gram serving), and mackerel (25.45 grams of protein in a 100-gram serving).

Hemp Seeds

These seeds may be tiny, but they are surprisingly mighty. Two tablespoons of hemp seeds have just as much protein as two egg whites—along with all nine essential amino acids (a rarity), omega-3, and omega-6.

Eggs

“Eggs should absolutely be part of your weekly rotation, but you want to eat the egg with the yolk,” says Barmmer. In a large egg, you’ll get about six grams of available protein. “Eggs also have a good dose of brain- and liver- and gall-bladder-supporting choline.”

Nut butter

“While they can and should be part of your rotation, don’t expect things like peanut butter to be a significant protein source in your diet,” levels Barmmer. “They will give a small boost but it simply requires too much in terms of volume and calories to reach your protein needs with them. For example, it would take 679 calories worth of peanut butter (7 tablespoons) to equal 175 calories of a three-ounce serving of lean beef.

Quinoa

If you’re gluten-free, plant-based, or on a whole foods diet, quinoa should be a big part of your diet. “This grain-like seed is one of the few complete plant protein sources providing about eight grams per cup,” says Barmmer. “It’s rich in magnesium and fiber as well.”

Greek yoghurt

Thicker and creamier than regular yoghurt because it’s fermented for longer, Greek yoghurt’s health benefits far surpass the OG variety. “From a nutrition perspective, Greek yoghurt typically has significantly more protein—often two times as much!—and fewer carbohydrates than regular yoghurt,” says clinical nutritionist Heather Hodson, RDN, CDCES at NYU Langone Health. It’s also a fantastic source of calcium, which helps maintain strong bones and teeth.

Cottage cheese

Big on social media recently, cottage cheese is having a come back. “Just half of a cup of cottage cheese can provide between 12 and 16 grams of protein,” says Barmmer. All you need to do is read the label. “It contains casein, a slow-digesting protein that supports muscle repair and growth. It’s filling and rich in calcium.”

Powders

Protein powders or collagen peptides are a great addition to you diet if you’re looking to up your intake. “Collagen peptides are a convenient, bioavailable, and effective way to support your body’s collagen needs, particularly as production naturally declines with age,” says Barmmer. “Adding them to your diet can help maintain youthful skin, strong joints, and overall connective tissue health.”

Also read:

4 signs you’re not getting enough protein

The best time to have ashwagandha, according to experts

The best time to eat protein, according to experts

Ashwagandha has been having a moment in the wellness and health space, but its roots run deep—over 4,000 years deep, to be precise. This adaptogenic herb, known scientifically as Withania somnifera, has long been a staple in Ayurveda, celebrated for its ability to relieve stress, boost energy, and even improve sleep.

After chai, ghee, coconut oil, and turmeric cemented their place in the global lexicon, ashwagandha has emerged as the next Indian-origin superfood, seamlessly integrating into modern routines. You probably already have it in your kitchen or medicine cabinet, even if you don’t realise it.

But does when you take ashwagandha affect its benefits? We asked the experts.

The many benefits of ashwagandha

“Ashwagandha is a natural stress-buster. It lowers cortisol, calms the mind, and improves sleep. It boosts energy and stamina—once used by ancient warriors before battle. It supports hormonal balance, aids memory and focus, strengthens immunity and fights fatigue,” explains Shweta Shah, celebrity Ayurvedic nutritionist and founder of Eatfit24/7.

Why timing matters

As with most things, timing is everything. Shah explains that while bioavailability remains unchanged, the benefits you experience can vary based on your body’s needs at that time of day. “Ayurveda focuses on syncing with nature, so choosing morning or night depends on what effect you’re looking for.”

Cortisol levels are naturally higher in the morning. Taking ashwagandha at this time can help balance stress, boost energy and improve focus without overstimulating the body. “But in the evening, cortisol drops, signaling relaxation. Ashwagandha can then help promote deep sleep and reduce anxiety,” she adds.

The best time to take ashwagandha

Dr Manoj Kutteri, an expert in integrated medicine and holistic wellness and Medical Director & CEO of Atmantan Wellness Centre, recommends taking ashwagandha in the morning if you’re using it for thyroid support, ideally paired with selenium and zinc for better efficacy. Those dealing with insomnia or sleep disturbances, however, should take it in the evening.

Individuals with chronic stress or nervous system imbalances may benefit from consistent intake regardless of timing. “It might be absorbed quicker by younger people or those with faster metabolisms, so morning doses provide longer-lasting energy. Evening dosages may work better for older people or those looking to reduce stress and improve their sleep. It can enhance strength and endurance for sports performance or muscle recovery by taking it before or after exercise,” says Dr. Sachin Chauhan, BAMS and Ayurveda expert at Rasayanam.

Tamannaah Bhatia’s style choices balance trendy pieces with timeless classics. By experimenting with a variety of silhouettes and colours, Bhatia blends tradition with contemporary fashion, choosing pieces that flatter her, such as her gold-and-silver gota patti anarkali or pastel yellow lehenga adorned with bead and pearl tassels. Here are five looks worth bookmarking from her wardrobe, especially if you’re a serial wedding attendee.

Gold-and-silver gota patti anarkali

This creation by designer duo Abu Jani and Sandeep Khosla, featuring gota patti, is the ideal choice for any morning festivity. While gold remains the predominant colour, the hints of silver gota patti work are a mellow addition. The actor paired the look with high-octane festive shoes by French designer Christian Louboutin and statement polki earrings by Amaris Jewels.

Ombré sequin sari

Fashion loves a Frankenshoe. That is, a freaky shoe that combines two or more silhouettes into one chaotic hybrid. Sneaker Ballet Flats, sneaker heels, cowboy Croc boots, and flip-flop stilettos have all made waves. Last year, sneaker heels came alive, thanks to brands like Sneex. We have also seen recent mash-ups that push the boundaries of style and function. When it comes to hot shoes, designers are in agreement: The stranger and more unlikely the pairing, the better! The latest polarizing style to hit the scene, however? It has a sleek, comfort-first appeal.

Meet the “sneakerina”—a new sneaker-slash-ballet flat that is quickly becoming a hot celebrity-approved trend. Yes, you read that right: The unexpected footwear style combines the padded rubber outsole of a sneaker with the elegant, rounded satin vamp of a ballerina flat—sometimes even complete with the ribbon lacing up the ankle, too.

Simone Rocha fall 2025

Photo: Alessandro Viero / Gorunway.com

The sneakerina was seen all over Fashion Month. At Simona Rocha, satin low-tops were given rounded toes and ribboned laces—perfect for a ballerina who is running late to her performance of Swan Lake. At Wales Bonner, there were sneakerinas for men: The rounded silhouette even featured a dainty little Mary Jane trap. Chic. On April 4, Louis Vuitton will also launch its very own Sneakerina, a luxurious new ballet sneaker that features the house’s signature monogram pattern.

When it comes to nutrition and metabolism, most people focus on what to eat during the day, often overlooking the impact of evening snacks. A common belief is that our metabolism slows down drastically after a certain hour, making late-night eating a dietary pitfall.

However, choosing the right healthy snacks in the evening can actually support digestion, nourish the body during rest, and keep our metabolism functioning efficiently. Rather than avoiding food altogether after 6pm, it’s important to focus on nutrient-dense options that provide protein and fibre without overloading the system.

Here are some healthy snacks that can help sustain metabolism overnight while supporting overall well-being—just remember to keep portions in check and maintain a balanced diet.

1. Greek yoghurt: rich in protein and probiotics

When it comes to healthy snacks, greek yoghurt is an excellent pick before bed because of its high-quality protein content. The protein helps build and repair muscles at night, while the probiotics in yoghurt promote good gut health. Its calcium content is also helpful in regulating metabolism and reducing levels of cortisol, the stress hormone that can hinder weight loss. Opting for low-fat, unsweetened Greek yoghurt allows you to get these benefits without the frills.

2. Avocado: healthy fats for an active metabolism

Avocado is a superfood that provides a good amount of healthy fats, fiber and antioxidants. The monounsaturated fats in avocados are helpful in keeping blood sugar stable and improving metabolism. In addition, avocados contain a good amount of magnesium, which has a calming effect on the body and can improve sleep quality, thus contributing to restorative sleep.

3. Dried fruits: a nutritious and satiating snack

Dried fruits, particularly almonds, walnuts and hazelnuts, are rich in healthy fats, fiber and protein. These nutrients work together to keep your metabolism active during the night, helping you burn calories even while you sleep. Almonds, in particular, are an excellent source of magnesium, which promotes muscle relaxation and can improve sleep quality. However, it is important not to overdo it, as nuts are high in calories, so a small portion (about 30gm) is sufficient.

4. Chia seeds: source of omega-3 and fiber

Chia seeds are rich in fiber, protein, and Omega-3 fatty acids, which promote cardiovascular wellness and healthy metabolism function. These seeds, which absorb a lot of water, can help provide a feeling of satiety before bedtime. Chia seeds are also an excellent ally for intestinal health as they promote transit and improve digestion. A simple serving of chia seeds mixed with a spoonful of yoghurt can be a great choice for a nutritious pre-sleep snack.

5. Lemon and ginger herbal tea: improves digestion and boosts metabolism

A lemon and ginger herbal tea is a great choice to boost digestion and speed up metabolism before bedtime. Ginger is known for its thermogenic properties, which stimulate heat production in the body and help burn more calories. In addition, ginger can improve digestion, reduce abdominal bloating and help reduce inflammation. Lemon, rich in vitamin C, has diuretic effects and promotes the elimination of toxins, while the acidity stimulates the digestive system. Drinking a cup of this herbal tea before bedtime can, therefore, support metabolism and improve sleep quality.

6. Apples: high in fiber and low in calories

Apples are an excellent choice for a light and nutritious evening snack. The fiber in apples helps keep blood sugar stable, preventing insulin spikes that could hinder weight loss. In addition, apples are rich in pectin, a type of fiber that helps reduce appetite and aids digestion.

Also read:

Snacking on pumpkin seeds can boost skin and hair health

Is butter healthy? A nutrition expert explains

3 breakfast mistakes to avoid—according to nutritionists

Spring-summer 2025 is all about feeling good in your clothes. Shorts are the perfect alternative to skirts and pants. Let’s explore the best options for a season of comfort and style, from short denim shorts to Y2K bloomers, cargo shorts, and sportswear-inspired styles.

These shorts trends will dominate beaches (and cities) this spring-summer 2025

Denim micro-shorts

Micro-shorts, an iconic fashion staple of the 2000s, are making a comeback! Back then, celebrities like Amy Winehouse, Kate Moss, and Alexa Chung frequently sported this essential piece, contributing to the rise of the Indie Sleaze trend. In 2025, these shorts are being worn extremely short and are often paired with ballet flats or flip-flops.

Versace spring-summer 2025

Agolde – Short en denim de coton Parker

Dsquared2 – Short en jean à logo brodé

The shorty

Inspired by the no-pants phenomenon, where people wear only their underwear in public, the shorty remains a must-have this season. Leading brands, including Acne Studios, have highlighted this trend, unveiling a shorty style decorated with this season’s popular motif: polka dots.

Acne Studios spring-summer 2025

Miu Miu – Culotte en maille côtelée avec logo

Miu Miu – Short de style boxer en coton rayé

Baggy shorts

Following the excitement surrounding bubble skirts, puffy shorts are now making their debut in the fashion scene. They take inspiration from bloomers, which have become one of the most popular items for summer. Puffy shorts are favoured primarily for their exceptional comfort and their retro, bohemian-inspired style.

Over the next two years, I travelled between India and Pakistan in search of more antique bridal wear. I began in Mumbai, continued to Delhi, and then onwards to Lahore.

The more I looked, the deeper my fascination grew—not just with the dresses but with the history they carried of both the owners who had commissioned them and the kaarigars who created them. These garments were traces of a time, place, and community now scattered across the South Asian subcontinent.

Many from the initial Dongri set of bridal outfits came from families who had migrated from Northern India to Mumbai in search of economic prospects, and the humidity of the city made it nearly impossible to preserve these delicate pieces, causing the zari to tarnish and the silk to give way. Migrants who had moved from Northern India to Karachi, similarly, found their sherwani and karakulis unfit for the climate of their new home. Finding little use for them, they were often discarded or sold. In a way, the dresses mirrored the impact of migration itself: once part of a cohesive whole, these treasured pieces were now fragmented and fading. In every city, each conversation I had with a shopkeeper—anecdotal, winding, and often over cups of chai—offered another thread to pull.

Later, in Lahore, I began to understand the deeper connections these garments had to the history of Partition—which was, at the time, the largest migration in human history, with an estimated 16 million people crossing what is now the Indo-Pak border. Before Partition, the greatest kharkhaanas in North India were found where feudal wealth was concentrated: Awadh, Punjab, and Delhi. The landed class and elites of these cities served as patrons to a largely Muslim workforce that populated these ateliers. When Partition occurred, India experienced a migration of both Muslim patrons and Muslim artisans. The craftsmen who remained make up most of the embroidery workforce in India today.

I stumbled upon old zari buyers in the Anarkali bazaar of old Lahore, just like I did in Mumbai, walking in the opposite direction of rush hour traffic, quite far from where I had intended to be. There, the shopkeepers told me slightly different stories of the dresses: that they had been brought over from India both pre and post-Partition and that people had sold them for the same reason—out of financial hardship in a newfound home.

Safe to say that we’re all well-versed in basic sunscreen commandments. Thou shall use broad-spectrum SPF 30 protection every day. And reapply said sunscreen every two hours. But something that often gets ignored when it comes to safe sunscreen practices is that tiny little label on the bottle known as the expiration date.

It’s natural to not want to waste any product, especially if you can’t physically see anything wrong with it. But using sunscreen—or any skincare product in general—past its shelf life can come with some major consequences. Below, the experts break down why everyone should take the expiration date seriously and how to get the most out of your favourite sunscreens before it’s time to toss them out.

Does sunscreen expire?

To put it bluntly: yes. There will come a time when even the best sunscreens are no longer effective. According to Krupa Koestline, founder and chief cosmetic chemist at KKT Labs, sunscreens are considered over-the-counter drugs with specific testing guidelines that they have to follow and adhere to. All sunscreens, Koestline says, are required to have expiration dates listed to enter the market and the sunscreen itself has to work up until that specified date.

Chemical vs mineral sunscreen shelf life

Hadley King, MD, a New York City-based board-certified dermatologist, says that the formula for physical sunscreens (AKA mineral sunscreens) is considered more stable than chemical sunscreens and thus have longer shelf lives. She explains that physical sunscreens that include ingredients such as zinc oxide and titanium dioxide won’t change their molecular structure when exposed to light and keep ingredients stable longer than those found in chemical sunscreens, which consist of more unstable molecules and can oxidize over time.

Ron Robinson, cosmetic chemist and CEO of BeautyStat, agrees, but says that both are still formulated to last up to three years if unopened and stored in a cool, dry environment that is not in direct sunlight.

Spray vs lotion sunscreen shelf life

While sunscreen shelf life can differ based on the type of sunscreen you choose, Robinson says there is no difference when it comes to spray and lotion formulations. King adds that powder sunscreen contains minerals that are more stable and longer lasting, while liquid formulations will be less stable. But you can expect sunscreens in general to last anywhere between two to three years.

Why does sunscreen expire?

All beauty products expire, says Robinson. He goes on to explain that most ingredients used in these products, especially sunscreen, will degrade over time and become less effective once they do.

How long does sunscreen last?

Robinson says that sunscreens are required to have an expiration date listed, as they are classified as over-the-counter drugs. Many, he adds, will even show a “period after opening” symbol on the package that will show you how many months the sunscreen has before it expires once you’ve opened it. (“This can be six or 12 months,” he says).

There’s perhaps no one better suited to usher in a tailoring-esque take on lehengas than Madhuri Dixit Nene. For a panel discussion on the journey of women in cinema, presented by the International Indian Film Academy Awards (IIFA) in Jaipur in March 2025, Dixit Nene met her moment in an ivory drape skirt and blazer set by Gazal Gupta.

“Madhuri’s outfit, from our Peace Lily Collection, perfectly embodies the fusion of modern sophistication with timeless elegance. The silhouette features a beautifully draped silk skirt paired with a sleek and structured bustier, creating a balance between fluidity and sharp tailoring. The standout piece, however, is the signature crop blazer that introduces a regal element to the ensemble and showcases the artistry that defines the essence of this collection. The jacket is meticulously hand-embroidered with antique metal embroidery and embellishments, while 3D floral applique work further amplifies its regal, romantic appeal. Mixed metal handiwork finds its earliest traces to the Eastern Roman Empire in the 14^th century. We did a contemporised version of the heritage craft for Madhuri’s blazer by incorporating sequins, beads and chains,” says Gupta.

This week, earthy tones ruled the fashion mood board. Shades of camel, treacle & khaki were sported by stars like Dua Lipa, Alia Bhatt, Mindy Kaling and Sydney Sweeney. No longer confined to utility wear, these hues took center stage in statement dresses and sharply tailored separates.

At a recent pop-up event, Dua Lipa turned heads in a rich chocolate-colour leather gown by Christopher Esber. With a sleeveless cut on one side and a cape sleeve on the other, the piece leaned into celebrities’ love for unconventional draping this season. A cinched waist with a peekaboo belt added intrigue, proving that deconstructed silhouettes are having their moment. Keeping it unfussy, she let her sleek black hair flow freely, pairing the look with subtle silver jewellery.

Alia Bhatt eased into summer in a crisp white dress. The fitted tank-style bodice, featuring wide straps and a square neckline, gave it a clean, effortless appeal, while the flared knit skirt added movement and texture. The balance of structure and softness gave it a relaxed yet polished look. She kept accessories minimal, opting for sculptural gold hoops that stood out against the all-white ensemble.

On the other side of the world, celebrities like Mindy Kaling and Lilly Singh leaned into khaki-adjacent green suits, each experimenting with texture. Kaling embraced a suited-up look in a green corduroy Essentiel Antwerp blazer and matching pants, layered over a black-and-off-white striped cotton shirt with an embellished button placket. Meanwhile, Singh opted for a silky satin blazer suit, posing alongside Bhumi Pednekar, who brought contrast in a sleek black leather ensemble.

Khaki just got its fashion upgrade, trading in its utilitarian roots for elevated style. Sydney Sweeney proved the point, turning a safari adventure into a runway in an olive Miu Miu mini dress with cargo pockets and gold buttons. Cinched at the waist with a Hermès leather belt and paired with Prada sand-hued walking boots, the look was equal parts polished and adventure-ready. Posing effortlessly off the side of a safari jeep, she made the case for khaki as the season’s most stylish neutral.

That’s not all though; scroll further to see more of the best fashion looks of the week.