How to stay even safer in summer
WHETHER you are venturing abroad or staying at home, keep on top form with these tips for the sunny season.
Pint of order
There is nothing like a cold beer on a hot day. But try swapping a pint for a smaller bottle, which could save 100 calories, equivalent to a 20-minute walk.
New balls please
A study in the British Journal of Sports Medicine found racket sports were one of the best activities for reducing the chance of dying early. Tennis burns more than 500 calories an hour.
Hol of an idea
Flying and worried about catching something in transit? A US study found sitting in a window seat on a plane may make you less prone to infection.
Salad daze
Salads can actually be laden with calories due to fatty dressings, so go naked. Some Caesar salads have more calories than a burger.
Sweat dreams
Nearly two thirds of Brits struggle to get eight hours of sleep when the mercury rises. Wear cotton fabrics at night and close your bedroom curtains during the day to stop it warming up.
Lunch legends
When it comes to pub grub, check the calorie counts. A plate of bangers and mash is typically lower in calories than fish and
chips – about 1,200 versus 850 at Wetherspoons, for example.
Licked into shape
Eat lower-calorie ice creams, such as Halo Top and Oppo, which have fewer than 100 calories per 100ml compared to 250 in a traditional scoop. Or swap a Magnum at 260 calories for a Solero Exotic at 98.
Grass act
Picnic treats are often high in fat and salt. Take carrots and celery sticks rather than crisps or ditch that pork pie for a cocktail sausage.
Sweet victory
At the seaside, swap a stick of rock for candy floss to slash sugar and calories by half. Chilled coffees and milkshakes are often packed with sugar too.
Grill thrills
We typically eat 3,200 calories at every barbecue – more than the recommended daily allowance. Swap burgers for chicken without the skin and fish. And switch coleslaw for corn on the cob.
Life’s a beach
Build a sandcastle – it can burn 40
calories every ten minutes. The resistance provided by running through surf or along sand will help your body burn calories too.
Don’t get bugged
Ticks are becoming more common in the UK and can spread Lyme disease, which can lead to heart problems and arthritis. Wear long trousers in long grass and if one does latch on, remove the whole tick with tweezers. If you develop flu-like symptoms, contact your GP.
Big cheers
When choosing cool summer drinks, swap a crisp glass of white wine for a spritzer, low-calorie wine or perry – they are lower in calories and alcohol.
Burning issue
Apply sunscreen with a SPF of at least 30 about 20 minutes before you go into the sun. And wear a wide-brimmed hat to reduce your eyes’ exposure to UV by up to half.
Keep your cool
Drinking six to eight glasses of water daily can fend off everything from heatstroke to headaches and help our heart and muscles function better.