Have fun in sun and be healthy
AS lockdown eases across Britain, millions of us are hoping to have some fun in the sun before the summer is over.
But how can you make sure you stay healthy and save your waistline into the bargain?
Here JAMES MOORE has put together 15 essential top tips to help...
Pint of order: There’s nothing
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like a cold lager on a hot day and with pubs open again, many of us will be tempted. Try swapping a typical pint of beer for a bottle, which could save 100 calories, equivalent to a 20-minute walk. Check the strength, too. A lower ABV beer will not only be better for your health, but is often lower in calories as well.
Lunch legends: When it
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comes to pub grub, check the calorie counts. A plate of bangers and mash, for instance, is typically lower in calories than a plate of fish and chips – about 1,200 versus 850 at JD Wetherspoon, for example.
Salad daze: Seemingly healthy,
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the classic summer dish in a restaurant or as a takeaway can actually be laden with calories due to fatty dressings. Some Caesar salads have more calories than a burger. If you can, check the levels first.
Ice idea: When choosing cool
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summer tipples, think about swapping a crisp glass of white wine for a spritzer, low-calorie wine or perry – they are lower in calories and alcohol. Stick to gin and diet tonic or a mojito, rather than sugary cocktails such as a pina colada. Pimm’s with diet lemonade comes in at fewer calories than sangria.
Go for cold: Stay slimmer with
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one of the lower-calorie ice creams now in stores, such as Halo Top and Oppo. They can have fewer than 100 calories per 100ml compared to 250 in a traditional scoop. Also, consider swapping that
Magnum at 260 calories, for something like a Solero Exotic at just 98 calories.
Grass act: Traditional picnic
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treats are often high in fat and salt. Try to take carrots, celery or cucumber sticks rather than crisps or at least make sensible swaps such as ditching that pork pie for a cocktail sausage or a Scotch egg for a boiled one – both lower in calories and fat.
Sweet truth: At the seaside,
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swap a stick of rock for candy floss to slash the calorie and sugar levels by half. Beware chilled coffees and milkshakes, which can be packed with sugar.
Grill thrills: We
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typically eat a shocking 3,200 calories at every barbecue, according to one survey – more than the recommended adult allowance for a day. Swap burgers, steaks and sausages for chicken without the skin and fish. And switch sides such as coleslaw for grilled corn on the cob.
Stay active: With gyms and
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swimming pools currently shut, try your hand at some other activities. A study in the British Journal of
Sports Medicine found racket sports were one of the best for reducing the chance of dying early. Tennis burns more than 500 calories an hour!
Life’s a beach: While beach
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cricket and volleyball might be shunned this summer, build a sandcastle instead. It’s a good workout and burns 40 calories every 10 minutes. The resistance provided by running through surf or along a sandy beach will help your body burn calories, too.
Don’t get bugged: Ticks are
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becoming more common in the UK and can spread Lyme disease, which can lead to heart problems. Wear long trousers in long grass. If one does latch on, remove the whole tick carefully with tweezers and if you develop flu-like symptoms, contact your GP.
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Burning issue: Most of us
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know to apply sunscreen with a SPF of at least 30 about 20 minutes before you go into the sun. But wearing a wide-brimmed hat not only reduces the chance of sunburn to your head and neck but also reduces your eyes’ exposure to UV by up to 50%.
Hol of an idea: Going abroad?
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A US study found sitting in a window seat on a plane, if you have the option, could make you less prone to infection. And get travel insurance – nearly two fifths of us don’t.
Kip of advice: Nearly two
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thirds of Brits struggle to get eight hours of sleep when the mercury rises, a study said. Wear cotton fabrics at night and close your bedroom curtains during the day to stop it warming up.
Keep your cool:
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Drinking six to eight glasses of water daily can fend off everything from heatstroke to headaches and help you heart and muscles function better. It can also stop you getting hot and bothered – we’re more prone to lose our tempers when temperatures rise.