If you have tuned into the 2026 World Cup, you have likely noticed one striking visual trend across the pitches as an overwhelming number of players are wearing bright pink cleats. Major sports apparel brands, including Nike, Adidas, Puma, New Balance and Sketchers, all independently released pink-centric footwear packs for this summer’s tournament. This widespread adoption of the color comes down to a combination of broadcast visibility, consumer trends, and player confidence, according to a report by The Athletic. The primary technical reason for the color choice is high contrast. Pink sits opposite green on the color wheel, making it the most visible color against a soccer pitch. Product testing from major brands revealed that pink provided the maximum visual impact for fans watching both in the stadiums and on TV or mobile screens. Furthermore, because no participating country at the World Cup features a primarily pink uniform, the cleats are guaranteed to stand out without clashing or blending into team kits. There is also a psychological element behind the design choice. Brand executives noted that athletes request loud, bright colors during high-pressure moments to boost their confidence. Odinga Nimako, a senior member of Nike’s global soccer footwear team, told The Athletic that players wearing such a loud color can amplify their confidence. Rob Sheldon, head of product for soccer at New Balance, echoed that sentiment, noting that pink aligns with global design trends focused on visibility while reflecting their own energy. “Athletes (are) demanding the most advanced performance footwear available and increasingly wanting products that reflect their individuality,” Sheldon told CNN Sports. While the simultaneous release of pink cleats by rival companies makes it look like a coordinated effort, industry experts suggest it is a coincidence driven by shared market research and consumer data as each brand aimed to create the most eye-catching product for the world’s biggest sporting stage. However, the uniform shift toward pink should not be expected to be permanent. “When a new season begins it’ll be a new color, around the end of July,” Ben Warren, founder of BW Boots UK told The Athletic. For those viewing the World Cup, the green grass of the pitch will have pink cleats sprinkled atop for at least the remainder of the tournament.
While carbs play an important role in a healthy diet, especially for athletes, there are plenty of reasons some people opt to go low-carb. Many turn to this approach to support weight loss, improve blood sugar control, or reduce cravings and constant hunger. Cutting back on carbs, particularly refined ones like white bread and processed snacks, has been linked to more stable energy, fewer blood sugar spikes, and even reduced bloating and inflammation.
That said, going low-carb doesn’t mean cutting out carbohydrates entirely. In fact, some are essential for overall health. When it comes to picking meals or snacks, it’s all about being selective. As Federica Amati, Ph.D., the head nutritionist at ZOE, puts it, “It’s important to distinguish between the carbohydrates that we want to reduce, and those that are essential for good health. A nutrient-dense, lower-carb snack is most likely to be a whole food that provides protein, fiber, healthy fats, and polyphenols, not just a low-carb label.”
“After a workout, you [can] find me smashing plain non-fat Greek,” says Casey Lee, certified personal trainer and owner of Purposeful Strength, LLC. “Plain Greek yogurt has zero added sugar and the only carbs are naturally occurring milk sugar, lactose.”
Before a workout, the protein-packed snack helps supply amino acids to support your muscles and keep you from breaking down muscle tissue during training. After a workout, it offers a hit of leucine, the amino acid that helps kickstart muscle repair and growth.
2. Handful of Almonds With Cherries
Handful of Almonds With Cherries
Getty Images/igorr1
Just because you’re eating low carb doesn’t mean you shouldn’t enjoy carbs altogether, especially right before a workout. While you don’t need to bog yourself down with carbs, Alexandria Hardy, RDN, LDN, and owner of Pennsylvania Nutrition Services, suggests a small handful of almonds or walnuts with a few dried tart cherries can do the trick.
“This combination provides plant-based protein, anti-inflammatory compounds, and just enough carbs for glycogen replenishment,” she says.
3. Sauerkraut
Sauerkraut
Getty Images/Lucy Lambriex
While most people don’t think of sauerkraut as a grab-and-go snack, it’s a gut-healthy must-have—whether you’re low carb or not. A typical half-cup serving has just two to three grams of net carbs, and it’s high in fiber, which helps keep you full longer and supports digestion without spiking blood sugar.
“Fermented foods are important for gut health, which is tied to a healthy body comp and metabolism,” says Dawn Jackson Blatner, RDN, CSSD. “I love it mixed with avocado for ‘gut-friendly guac,’ which is a delish snack [with] jicama sticks or mini peppers.”
4. Cottage Cheese, Pineapple, and a Sprinkle of Sunflower Seeds
Cottage Cheese, Pineapple, and a Sprinkle of Sunflower Seeds
Getty Images/Katya Bennett
If you’re cutting back on carbs, it’s important to make up the difference with other key macronutrients—namely, high-quality protein and healthy fats. With this delicious snack combination, “you get a complete protein for sustained muscle support, pineapple for bromelain, an anti-inflammatory enzyme, and some healthy fats to round it out,” says Kara Siedman RDN, CDCES, and Director of Partnerships at resbiotic.
Popcorn often gets overlooked as a healthy snack, but it can be a great low-carb option when portioned right. It’s a whole grain, which means it contributes to the recommended intake of whole grains—a key part of anyone’s diet. Eating more whole grains has been linked to a lower risk of heart disease, stroke, type 2 diabetes, and more. Stick to air-popped or lightly seasoned popcorn to keep it nutritious and low in added calories and sugars.
6. Chia Seeds
Chia Seed Pudding
Christopher Testani
If you’ve ever heard the term “superfood,” you’ve probably heard it used alongside chia seeds. These small but nutrient-dense seeds are “high in omega-3s, fiber, and protein, [and are] great as a pudding soaked overnight or sprinkled on salads or yogurt,” says Amati.
7. Chickpeas
Chickpeas
Getty Images/Oscar Wong
Hummus isn’t the only way to enjoy chickpeas! Pop open a can of chickpeas, flavor with spices and a touch of olive oil, and bake in the oven. Chickpeas are brimming with protein, fiber, iron, and numerous energy-boosting B-vitamins—a delicious way to take in important nutrients.
8. Beef Jerky
Beef Jerky
Men’s Journal
When choosing a beef jerky brand, aim for options with little to no added sugar—many packaged varieties sneak in unnecessary ingredients. Cleaner jerky delivers a solid dose of protein and sodium, both of which your body craves after a tough, sweaty workout.
9. Jicama
Jicama
Getty Images/Fabian Montano
“Jicama is another underrated option,” Siedman says. “It’s a crunchy, slightly sweet root vegetable that’s high in water and fiber, but low in carbs. It works great raw with a squeeze of lime or seasoning and makes a great alternative to chips or crackers.”
10. Edamame
Edamame
Getty Images/PamelaJoeMcFarlane
Edamame is a well-known snack at Japanese restaurants, but how often do you actually eat it at home? Well, you should. It’s rich in both protein and fiber, and research shows it can support better metabolic health. “They’re easy to add to meals or enjoy on their own and are more blood-sugar friendly than many people realize.”
What to Look for in Low-Carb and Nutrient-Dense Snacks
“What makes a snack both low-carb and nutrient-dense is the quality of the ingredients,” says Lee. “Ideally, snacks come from whole food sources like fruits and veggies, but there are so many on-the-go options available, like hard-boiled eggs, beef jerky, and even your classic cheese sticks. When eyeing low-carb items, I tell my clients to look for two things. First, minimal to zero added sugar. Second, how many grams of fiber.”
How to Avoid Ultra-Processed Keto Snacks
If you’re just starting your low-carb journey, chances are you’ve fallen for “keto snacks” more than once. But here’s the thing: Just because something says keto on the label doesn’t mean it’s actually healthy.
“Flip that label, if there are 15 plus words in the ingredient list that you can’t say, it’s more candy bar than recovery fuel,” says Chris Pruitt, a certified personal trainer and CEO of Workout Healthy. “Stick to snacks that are comprised of whole foods, or ingredients you can pronounce—all-meat sticks, cheese, nuts, hard-boiled eggs, plain Greek yogurt.”
Thanks to the internet, biotin, or vitamin B7, has become synonymous with hair health. It’s found in hundreds of supplements that claim to grow, strengthen, and thicken fine, fragile hair. But what if I told you that’s not always accurate? (I know…shocker.) As board-certified dermatologist Sejal Shah, MD, FAAD, puts it, the evidence is weak. “Biotin is essential for normal hair growth, but true biotin deficiency is rare. In deficient people, supplementing with biotin can improve hair loss. However, in people with normal biotin levels, high-quality studies have not consistently shown that biotin supplements increase hair growth, thickness, or reduce shedding.” (Read more about the complexities of biotin for hair growth.)
Before you abandon the thought of using biotin, though, you should know that it has another, perhaps less popular benefit: growing and strengthening brittle nails. That’s according to two top dermatologists who say it might be your fix for short, bendy, breaking nails. Keep scrolling to learn everything you need to know.
What Is Biotin?
Biotin, or vitamin B7, is a water-soluble vitamin that’s produced naturally in the body and found in many foods, including meat, eggs, salmon, sweet potatoes, lentils, and nuts. It plays an important role in converting food to energy and helps enzymes break down carboyhydrates, fats, and proteins. It’s also important in cell signaling.
Biotin & Nail Health
According to dermatologist Dara Spearman, MD, FAAD, biotin can really make a difference in the state of the nails, especially if they’re damaged from one too many gel manicures. “Biotin can benefit the nails by boosting the production of keratin, which is the main protein that can be found in finger and toenails,” she says. “Biotin can not only help with the growth, but also the healthiness of your nails.”
Shah agrees, although she says proof in the form of scientific studies is still scarce. “The evidence for nails is better than for hair, although it’s still limited. Several small studies suggest that biotin may improve brittle nails by increasing nail thickness. Biotin may help by supporting keratin, the primary structural protein that makes up nails. Additionally, biotin functions as a cofactor for enzymes involved in producing fatty acids and other molecules needed by rapidly growing tissues like nails. The exact mechanism isn’t fully understood, but improved keratin organization and nail plate integrity are the leading theories.”
Yep, the experts agree that biotin really can improve the strength and health of the nails. However, Shah says, “It’s important to note that biotin doesn’t necessarily make nails grow faster. Instead, stronger nails break less, so they can reach longer lengths.”
“The dose most often used in studies is 2.5 mg (2,500 mcg) daily, which is substantially higher than the recommended daily intake for adults (30 mcg/day), but it’s the dose evaluated in most nail studies,” Shah says. “Higher doses (such as 5,000–10,000 mcg) are commonly sold but haven’t shown additional nail benefits.”
Spearman agrees, saying the recommended dose is 2.5 mg, and that’s what she suggests to anyone who’s wanting to take it for nail-health purposes. “This is a healthy amount to rebuild the strength of finger and toe nails,” she says.
As for how often to take biotin, both experts say once a day is enough. “ Because fingernails grow slowly, results take time to appear,” Shah says. “Most studies found improvements after 2–3 months for early changes and 3–6 months for more noticeable improvement. If there has been no benefit after about six months, it’s reasonable to reconsider whether it’s helping.”
Downsides & Drawbacks
The experts say biotin is generally considered safe, because it’s water-soluble and serious side effects are uncommon. “However, there are some important drawbacks,” Shah says. “The biggest concern is laboratory test interference. High-dose biotin can interfere with many blood tests, including tests for thyroid disease, myocardial infarction, certain hormone tests, some vitamin and other laboratory assays. This can lead to falsely high or falsely low results depending on the test, which has occasionally contributed to missed or delayed diagnoses.”
That’s why it’s critical to tell your healthcare providers you’re taking biotin supplements before having any blood work done. “Many clinicians recommend stopping biotin for at least 48–72 hours before laboratory testing, though some specialized tests may require a longer washout period depending on the dose and the assay,” Shah says. “Other reported potential adverse effects include mild stomach upset or acne-like breakouts. Women who are pregnant or breastfeeding should discuss high-dose supplements with their clinician, even though biotin requirements are slightly higher during pregnancy.”
Spearman adds that excessive biotin intake can cause side effects such as skin discomfort, trouble with sleep, nausea, and, interestingly, excessive doses can contribute to hair loss.” The best way to avoid these side effects is by sticking to the recommended daily dosage.
5 More Ways to Strengthen Nails
The experts say biotin isn’t the only way to strengthen the nails and keep them healthy. You should also:
Avoid repeated wet-dry cycling (“Wet-dry cycles weaken nails,” Shah says. “Wearing gloves for dishwashing or cleaning can help.”)
Eat protein (“Since nails are made primarily of keratin, inadequate protein intake can contribute to weak nails,” Shah says.)
The Best Biotin Supplements for Nail Health
Pure Encapsulations
Hair/Skin/Nails Ultra
“For nail support I would suggest Pure Encapsulation Hair/Skin/Nails Ultra as it contains many ingredients that specifically target the nails,” Spearman says.
OLLY
Undeniable Beauty Gummy Supplement With Biotin
“Additionally, OLLY Undeniable Beauty Gummies is a great alternative for those who prefer chewables while still retaining the same necessary ingredients,” Spearman says.
Nature Made
Nature Made Extra Strength Biotin 2500 Mcg Softgels
“Lastly, NatureMade Biotin Softgel is a practical choice due to its accessibility and price,” Spearman says.
Lemme
Glow: Hair, Skin & Nails Gummies
These gummies contain the daily recommended dose of biotin, as well as grass-fed collagen peptides, ionic trace minerals, and vitamins A,C, and E.
Nature’s Bounty
Strawberry Hair, Skin & Nails Gummy Vitamins With Biotin
These strawberry-flavored biotin gummies also contain vitamins C and E for hair, skin, and nail health.
Every Fourth of July has its staples: burgers on the grill, fireworks after dark, and a playlist that somehow always includes classic rock. This year, America’s biggest Independence Day celebration is adding something new. As part of the countdown to the nation’s 250th birthday, Chris Stapleton, The Smashing Pumpkins, Jon Batiste, and Queen Latifah are helping kick off a nationwide effort that organizers hope will permanently change how Americans celebrate July 4.
According to America250, the congressionally chartered nonprofit leading the nation’s 250th anniversary commemoration, the star-studded event is about more than putting on a concert. It’s also launching Giving 4th, a campaign designed to encourage Americans to celebrate Independence Day by supporting a favorite charity or nonprofit.
The Concert Is Just the Beginning
According to America250, America’s Block Party will take over the Los Angeles Memorial Coliseum on July 4, with Queen Latifah serving as host and performances from Chris Stapleton, The Smashing Pumpkins, Jon Batiste, Sofia Carson, and other artists.
The festivities begin at 3 p.m. with a free Block Party Village featuring food vendors, games, giveaways, interactive exhibits, and family-friendly activities before the concert starts that evening. The celebration will conclude with a fireworks spectacular and drone show, while a nationwide livestream will allow neighborhoods across the country to host their own block parties, according to America250.
Tickets start at $17.76—a nod to the year America declared its independence—with proceeds benefiting the Giving 4th initiative, America250 said.
America250 Wants Giving Back to Become a July 4 Tradition
While charitable giving traditionally peaks during the holiday season, America250 says many nonprofits experience a lull during the summer months. Through Giving 4th, the organization hopes to establish Independence Day as a new annual day of generosity.
Rather than asking Americans to support one specific cause, the campaign encourages people to donate to the nonprofit or charity of their choice. Whether that’s a local food pantry, veterans organization, youth sports league, animal shelter, or another community group, the goal is simply to give back.
America250 also encourages Americans to volunteer their time or take the Giving 4th pledge as another way to participate.
One Small Way to Celebrate America’s Birthday
Most Americans will spend July 4 the same way they always have—firing up the grill, watching fireworks, and enjoying a long summer weekend.
And if America250’s vision catches on, one more tradition may join the list: giving back. Whether it’s a donation to your favorite nonprofit or a few hours of volunteering, the organization hopes Independence Day becomes as much about strengthening your community as celebrating the country’s past.
Patagonia is all about versatility, and its Fieldsmith line of backpacks reflects that. These bags are built for everything from school to weekend trips and have hiking-inspired details that translate nicely to daily life. Better yet, REI has a plethora of them marked down during its 4th of July Deals sale, including this 24-liter model that’s nearly 50% off.
The Patagonia Fieldsmith Linked Pack is on sale for $59, which is $50 off the original $109 price tag. This item comes in just one size at REI, but three colors are available, and they all share the same generous discount. Other Fieldsmith bags, including the Fieldsmith Roll-Top Pack and the Fieldsmith Hip Pack, are also on sale at the moment.
Patagonia Fieldsmith Linked Pack, $59 (was $109) at REI
If you need a bag that has both everyday functionality and an adventurous spirit, the Fieldsmith Linked backpack is right for you. The cotton canvas material is much more durable than the polyester lining most packs have nowadays, and is built to last. While this bag isn’t as weatherproof as some advanced hiking bags, it should still serve you well for years to come on backpacking trips, short flights, commutes to work, and more.
Simply put, this bag combines the most convenient parts of an everyday pack with the handy design of what you’d use on the trail. It has a designated laptop compartment, and the cinch top is a breeze to open. Plus, it features lash points for clipping on shoes, water bottles, and more—just like a great hiking backpack.
In terms of pricing, you can find more affordable packs out there. However, finding Patagonia bags for almost half off is exceedingly rare, making this a more than worthwhile pick-up.
There aren’t many reviews for this Patagonia pack at REI, but it still has a four-star rating, and one impressed shopper cared to leave feedback. “Straightforward design and durable pack,” they said. “This is my first Patagonia purchase, and I now see why their reputation is so strong!”
There’s another review that expressed concern with the laptop compartment, stating that there simply wasn’t one. According to our research, it seems as though there actually is.
The Patagonia Fieldsmith Linked Pack is under $60 at REI during its 4th of July Deals sale. Shop for it ASAP before the festive sale ends on July 6.
