{"id":835963,"date":"2026-07-31T16:14:50","date_gmt":"2026-07-31T16:14:50","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/835963\/"},"modified":"2026-07-31T16:14:50","modified_gmt":"2026-07-31T16:14:50","slug":"six-easy-snacks-to-boost-your-energy-and-two-drinks-to-avoid","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/835963\/","title":{"rendered":"Six easy snacks to boost your energy (and two drinks to avoid)"},"content":{"rendered":"

When you\u2019re feeling sluggish, particularly in hot weather<\/a>, it\u2019s tempting to grab an iced coffee, energy drink<\/a> or sugary snack<\/a> for a quick pick-me-up. The problem is, these only provide a short-term burst of energy as your blood sugar rises, followed by an inevitable slump, leaving you more tired<\/a> than ever. So, what foods do you need to boost your energy without the crash?<\/p>\n

Marcelle Rose<\/a>, nutritionist and author of The Binge Freedom Method, says for sustained energy, it\u2019s important to think about the balance on your plate. \u201cPairing carbohydrates \u2013 such as bread, potatoes, rice or pasta \u2013 with protein-rich foods like eggs, fish, meat, beans and lentils will help slow down digestion and keep blood sugar levels more stable,\u201d she says. \u201cThis will help prevent the dreaded mid-afternoon energy slumps.\u201d<\/p>\n

Fibre<\/a> is another key player, according to Rose, as it not only supports steady energy release, but also provides the vitamins and minerals your body needs to convert food into energy efficiently. Eating regular meals throughout the day, and including snacks when needed, can also help to avoid long gaps that leave you feeling tired and reaching for a quick sugar hit.<\/p>\n

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\"TheCaption: The Claude Mythos logo appears on a smartphone screen, and the Claude AI logo displays as the background on a laptop computer screen in Athens, Greece, on June 4, 2026. (Photo bIllustration y Nikolas Kokovlis\/NurPhoto via Getty Images)
Photographer: NurPhoto
Provider: NurPhoto via Getty Images
Source: NurPhoto
Copyright: Nikolas Kokovlis\/NurPhoto<\/p>\n

news<\/p>\n

What we know after second AI breakout<\/p>\n

AI model Claude went rogue and hacked three companies during testing, its creator Anthropic said on Thursday. <\/p>\n

It comes just days after rival, OpenAI, admitted its own tools had gone on a days-long \u2060hacking spree at AI \u200bfirm Hugging \u200cFace.<\/p>\n

Here\u2019s what we know<\/p>\n

The test included Claude gaining information from another machine on the closed off-network. <\/p>\n

Claude gained \u200cunauthorised access to the \u200csystems during cybersecurity evaluations, after a misconfiguration allowed the models to reach the internet from testing environments that \u200cwere supposed to be offline.<\/p>\n

Anthropic said \u200bit identified the incidents after reviewing 141,006 cybersecurity evaluation runs \u2013 a process it \u2060launched after OpenAI\u2019s incident. <\/p>\n

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Exploiting basic tactics<\/p>\n

Claude compromised the \u200bimpacted \u200borganisations\u2019 infrastructure using \u200bbasic techniques.<\/p>\n

Three separate Claude models used simple techniques like\u200b \u201cexploiting \u200cweak passwords and \u200bunauthenticated \u200bendpoints\u201d to breach the companies, Anthropic said.<\/p>\n

\"WASHINGTON,Caption: WASHINGTON, DC \u2013 APRIL 13: Jack Clark, Cofounder and Head of Public Benefit for Anthropic PBC, participates in a discussion at the Semafor World Economy 2026 summit on April 13, 2026 in Washington, DC. The summit brings together business leaders and tech CEO\u2019s for discussions on economy, artificial intelligence and business trends. (Photo by Kevin Dietsch\/Getty Images)
Photographer: Kevin Dietsch
Provider: Getty Images
Source: Getty Images North America
Copyright: 2026 Getty Images<\/p>\n

Two of the organisations were \u200bunaware of the activity \u200cbefore being contacted, Anthropic \u200bsaid, adding that \u200bit was still trying to reach the third.<\/p>\n

\"POLANDTech firms don\u2019t expect the electricity that powers their data centres to come without a cost \u2013 so why shouldn\u2019t they compensate the creators who produce the content they train their models on? (Photo: Omar Marques\/SOPA Images\/LightRocket via Getty)<\/p>\n

analysis \u2013 news<\/p>\n

Conniving AI is starting to slip human control. We should all be worried<\/p>\n

The unauthorised incursion into the inner workings of Hugging Face, an AI model library and hosting platform, by an unknown model was concerning enough when it emerged last week. It became more alarming when OpenAI, the makers of ChatGPT, admitted the intruder had been one of its own models which had gone rogue.<\/p>\n

How the UK could withhold \u00a3160m from France over migrant deal<\/p>\n

France risks losing \u00a3160m in UK funding if it fails to halt Channel crossings under a \u201cpayment-by-results\u201d deal.<\/p>\n

It follows the busiest day for small boat arrivals in 2026 on Wednesday.<\/p>\n

\"\" <\/p>\n

Caroline Wheeler<\/p>\n

Political Editor<\/p>\n

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Big Read<\/p>\n

6 min read<\/p>\n

France to tackle migrant crossings<\/p>\n

Under the agreement, \u00a3500m was committed to boost enforcement on French beaches, with a further \u00a3160m contingent on France cutting migrant numbers. <\/p>\n

It was the first time UK funding to France on Channel crossings has been tied to results in this way, and if the new tactics fail to halt enough boats the \u00a3160m top-up will stop.<\/p>\n

\"MigrantsMigrants attempting to cross the English Channel off the beach of Gravelines, northern France, on Wednesday (Photo: Fran\u00e7ois Lo Presti\/AFP)<\/p>\n

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\nHow was the money spent?\n<\/p>\n

Investment in law enforcement and \u2018taxi boats\u2019<\/p>\n

40%<\/p>\n

The scheme funded a 40 per cent increase in law enforcement, intelligence and military officers on French beaches, taking the total to nearly 1,100 personnel. Also, a new 50-officer riot police unit, an expanded intelligence and judicial police team, drone surveillance, two helicopters and additional maritime officers targeting \u201ctaxi boats\u201d.<\/p>\n

But the scheme has come under pressure after Shadow Home Secretary, Chris Philp, spoke to French officers who have been told not to intervene.<\/p>\n

Conflicting \u2018orders not to intervene\u2019, says Philp<\/p>\n

A French gendarme on the beach admitted to me that he had orders not to intervene to stop the immigrants. The \u00a3160m top-up should be revoked now and not left to run for another year while the boats keep coming and people keep dying.<\/p>\n

Shadow Home Secretary Chris Philp told the i paper<\/p>\n

\"ShadowShadow Home secretary Chris Philp (Photo: Gareth Fuller\/PA Wire)<\/p>\n

Arrivals 42% lower than 2025<\/p>\n

The PM said the UK had made \u201csignificant progress\u201d on cutting crossings \u2013 total arrivals for the year are 42 per cent lower than the figure recorded at the same point last year.<\/p>\n

The Home Office said the reduction was not solely due to weather conditions but also reflected co-operation with French authorities to prevent crossings through increased enforcement on beaches and the seizure of boats, supported by the \u00a3662m agreement signed in April.<\/p>\n

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China dispatch<\/p>\n

3 min read<\/p>\n

\"FirefightersFirefighters work to extinguish a fire in the forest near Blagon, during wildfires in southwestern France on Wednesday (Photo: AP Photo\/Emma Da Silva)<\/p>\n

news<\/p>\n

The pictures that show the devastating wildfires raging across Europe<\/p>\n

\"\" <\/p>\n

Molly Blackall<\/p>\n

Global Affairs Correspondent<\/p>\n

Wildfires\u00a0could engulf \u201call of Europe\u201d within days, the head of the EU\u2019s Emergency Response Co-ordination Centre\u00a0has warned. <\/p>\n

Blaze risk to central Europe<\/p>\n

Large fires\u00a0are burning across France, Spain, Greece, Turkey and Germany, with more on the horizon amid\u00a0extreme heat conditions. <\/p>\n

Maria Zuber, who is leading the EU response to the blazes, said the risk was \u201cmoving to Greece and also central Europe\u201d.<\/p>\n

\"MIRABEL-ET-BLACONS,Caption: MIRABEL-ET-BLACONS, FRANCE \u2013 JULY 28: Firefighters continue battling a wildfire near the town of Mirabel-et-Blacons in southeastern France on July 28, 2026, as high temperatures, low humidity and shifting winds complicate containment efforts while authorities evacuate thousands of people from campsites in the country\u2019s southwest. In southwestern France, authorities evacuated around 4,000 people from campsites in Lacanau, according to the Gironde prefecture. (Photo by Mohamad Salaheldin Abdelghani Alsayed\/Anadolu via Getty Images)
Photographer: Anadolu
Provider: Anadolu via Getty Images
Source: Anadolu<\/p>\n

\"Residentsnew blazes are igniting thanks to tinder-dry conditions and a string of intense heatwaves in the world\u2019s fastest warming continent REUTERS\/Umit Bektas
Photographer: Umit Bektas
Provider: REUTERS
Source: REUTERS<\/p>\n

\n25,000 hectares up in smoke\n<\/p>\n

Spanish authorities warned that the heatwave threatens a resurgence of fire in areas west of Madrid, where more than 25,000 hectares (61,776 acres) have already been scorched.<\/p>\n

\"ResidentsCaption: Residents and firefighters work to extinguish an advancing wildfire near Formariz in Zamora province, Spain, July 29, 2026. REUTERS\/Umit Bektas TPX IMAGES OF THE DAY
Photographer: Umit Bektas
Provider: REUTERS
Source: REUTERS<\/p>\n

\"TOPSHOTCaption: TOPSHOT \u2013 A volunteer uses a shovel as they battle a wildfire at Seydikemer district in Mugla on July 29, 2026. Turkish firefighters on July 29, 2026, battled wildfires near the country\u2019s southern tourist beaches that have forced the evacuation of hundreds of people, authorities said. Hundreds of firefighters went up against the biggest fire in Mugla province, with more than 20 planes and helicopters bombing water on the flames, the agriculture ministry said. (Photo by Murat Kocabas \/ AFP via Getty Images)
Photographer: MURAT KOCABAS
Provider: AFP via Getty Images
Source: AFP
Copyright: AFP or licensors<\/p>\n

More than 300,000 people have evacuated their homes in Spain, Portugal\u00a0and\u00a0France, which is set to reach highs of 41-42\u00b0C. <\/p>\n

Wildfires in France have now burned more land than in any year since 2006.<\/p>\n

Riot control water canons deployed<\/p>\n

Police water cannons used for riot control are now being employed to help extinguish flare-ups, with 3,300 firefighters deployed alongside two dozen planes and helicopters. <\/p>\n

France\u2019s public health agency reported that call-out doctors and hospital emergency wards in Bordeaux had seen a spike in cases involving asthma sufferers. <\/p>\n

\"AA De Havilland Canada Dash 8-400 releases fire retardant as it flies over a forest near Blagon, during wildfires in southwestern France, Wednesday, July 29, 2026. (AP Photo\/Emma Da Silva)
Photographer: Emma Da Silva
Provider: AP Photo\/Emma Da Silva
Source: AP<\/p>\n

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4 min read<\/p>\n

Neighbours send assistance<\/p>\n

\"AttentionCaption: Attention Editors: ???Picture??? kill ???for??? RC21NMADTZAO. The image is withdrawn following contact with Valencia region fire brigade. Please remove it from your systems as follows:?? If this image has already been used online, please remove it from your properties and pages.?? If this image is intended for a publication that has NOT yet gone to print, please cancel publication of this image.?? If this image is archived in any of your systems, please permanently delete it.?? We are sorry for any inconvenience caused.??Reuters?? A drone view shows burned houses and pig farms surrounded by wildfire-scorched land, near the city of Castellon de la Plana, Spain, July 28, 2026. REUTERS\/Nacho Doce
Photographer: Nacho Doce
Provider: REUTERS
Source: REUTERS<\/p>\n

Luxembourg, Slovakia, Latvia, Germany and Serbia are the latest countries to send support.<\/p>\n

Crews are ripping up trees and\u00a0bushes with diggers to create land barriers between forests.<\/p>\n

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Fires continue to rage <\/p>\n

\"ResidentsCaption: Residents and firefighters work to extinguish an advancing wildfire near Formariz in Zamora province, Spain, July 29, 2026. REUTERS\/Umit Bektas TPX IMAGES OF THE DAY
Photographer: Umit Bektas
Provider: REUTERS
Source: REUTERS<\/p>\n

\"ACaption: A villager helps battle a wildfire in the Seydikemer district of Mugla province, Turkey, July 29, 2026. REUTERS\/Ali Dinc
Photographer: Ali Dinc
Provider: REUTERS
Source: REUTERS<\/p>\n

\"ACaption: A wildfire burns in a canyon near Asomatos village on the island of Crete, Greece, July 30, 2026. REUTERS\/Stringer
Photographer: Stringer
Provider: REUTERS
Source: REUTERS<\/p>\n

England at \u2018extreme risk\u2019 of fires over coming days<\/p>\n

The European Commission warned: \u201cVery extreme conditions dominate a large area of western and central Europe.\u201d Its\u00a0fire danger forecast\u00a0puts all of southern England and much of northern England at \u201cvery extreme risk\u201d.<\/p>\n

\"FirefightersCaption: Firefighters work to extinguish a fire in Marcheprime, west of Bordeaux on July 26, 2026 as a wildfire has been ravaging the forest north of the Arcachon Basin (Gironde) since July 22. The fire that has engulfed the area around the Arcachon Basin and is now threatening the outskirts of the Bordeaux metropolitan area has destroyed 42,000 hectares of \u201cburned area,\u201d the Gironde prefecture announced; the prefecture has evacuated a total of 220,000 people since July 22. (Photo by Alain JOCARD \/ AFP via Getty Images)
Photographer: ALAIN JOCARD
Provider: AFP via Getty Images
Source: AFP
Copyright: AFP or licensors<\/p>\n

\"***Caption: *** BESTPIX *** EL TIEMBLO, SPAIN \u2013 JULY 24: Student\u2019s of David Gonzalez who owns a Martial Arts gym for young people try to extinguish a fire outside David\u2019s house as wildfires surround the village on July 24, 2026 in El Tiemblo, in ??vila province, Spain. The Spanish interior minister declared a state of emergency as more than 11,500 people were forced to evacuate their homes to wildfires across the country. (Photo by Pablo Blazquez Dominguez\/Getty Images)
Photographer: Pablo Blazquez Dominguez
Provider: Getty Images
Source: Getty Images Europe
Copyright: 2026 Getty Images<\/p>\n

Southport killer charged on suspicion of attacking prison staff<\/p>\n

Southport killer Axel Rudakubana, 19, has been charged with multiple assaults on prison staff at HMP Belmarsh.<\/p>\n

\"CourtRudakubana, 18, was sentenced to a minimum of 52 years in January this year for the murders of the three girls (Elizabeth Cook\/PA)<\/p>\n

The charges in full <\/p>\n

Rudakubana has been charged with two counts of assaulting an emergency worker, one of attempted grievous bodily harm and another for unauthorised possession of an offensive weapon in prison.<\/p>\n

The alleged offences took place over three separate attacks between 6 May and 28 October last year.<\/p>\n

He was charged on Tuesday, 28 July, and will appear at Magistrates\u2019 Court via videolink on Friday, 11 September.<\/p>\n

In May last year, it was alleged that Rudakubana used a kettle to heat water and then poured it over a prison officer.<\/p>\n

\n52-year minimum sentence\n<\/p>\n

Rudakubana is serving a life sentence with a minimum of 52 years for the murders of Alice da Silva Aguiar, Bebe King and Elsie Dot Stancombe, and the attempted murder of eight other children and two adults at a Taylor Swift-themed class in Southport in July 2024.<\/p>\n

\"CourtCaption: Court artist sketch by Elizabeth Cook of Southport stabbings suspect Axel Rudakubana, 18, shouting from the dock as he appeared at Liverpool Crown Court, for his sentencing hearing after he pleaded guilty to murdering three young girls in a knife attack at a Taylor Swift-themed dance class. Southport killer Axel Rudakubana repeatedly interrupted his sentencing hearing by shouting for a paramedic and claiming to be ill, having not eaten for 10 days. Picture date: Thursday January 23, 2025. PA Photo. Rudakubana has also pleaded guilty to the attempted murder of eight other children and to the attempted murder of Leanne Lucas and Jonathan Hayes in Southport, Merseyside on July 29, 2024.See PA story COURTS Southport . Photo credit should read: Elizabeth Cook\/PA Wire<\/p>\n

Photographer: Elizabeth Cook
Provider: Elizabeth Cook\/PA Wire
Source: PA
Copyright: PA<\/p>\n

\"SOUTHPORT,Caption: SOUTHPORT, ENGLAND \u2013 JULY 29: People begin to lay flowers outside the The Atkinson for the first anniversary of the Southport stabbings that left three girls dead on July 29, 2025 in Southport, England. 17-year-old Axel Rudakubana, armed with a knife, attacked children at a Taylor Swift-themed holiday club in Hart Lane, Southport, a year ago today. Elsie Dot Stancombe, 7, Bebe King, 6, and Alice da Silva Aguiar, 9, died, and nine children and two adults were treated in hospital for their wounds. Rudakubana was tried on 16 charges, including murder and attempted murder and sentenced to life imprisonment with a minimum term of 52 years. (Photo by Christopher Furlong\/Getty Images)
Photographer: Christopher Furlong
Provider: Getty Images
Source: Getty Images Europe<\/p>\n

Last week, it emerged that Rudakubana had been moved from prison to Broadmoor, the high-security psychiatric hospital in Berkshire, following a clinical assessment.<\/p>\n

news <\/p>\n

Fifa vows to press ahead with controversial World Cup plan \u2013 the latest<\/p>\n

\"EASTDonald Trump with Fifa president Gianni Infantino at the World Cup after presenting the trophy to winners Spain (Photo: Alex Pantling\/Getty)<\/p>\n

Fifa has said it will push ahead with its decision to sell stakes in the World Cup to private investors following backlash.<\/p>\n

The governing body insisted that \u201cnobody is selling football\u201d but European nations agreed to boycott Fifa competitions.<\/p>\n

\nUEFA \u2018unequivocally rejects\u2019 FIFA plan\n<\/p>\n

In an emergency meeting on Thursday, Uefa\u2019s 55 member countries resolved to \u201cunequivocally reject\u201d Fifa president Gianni Infantino\u2019s plan to sell stakes in the World Cup less than 48 hours after The Times revealed it.<\/p>\n

\"EASTCaption: EAST RUTHERFORD, NEW JERSEY \u2013 JULY 19: Lionel Messi #10 of Argentina reacts after the 0-1 loss during the FIFA World Cup 2026 Final match between Spain and Argentina at New York New Jersey Stadium on July 19, 2026 in East Rutherford, New Jersey. (Photo by Hector Vivas \u2013 FIFA\/FIFA via Getty Images)
Photographer: Hector Vivas \u2013 FIFA
Provider: FIFA via Getty Images
Source: FIFA
Copyright: 2026 FIFA<\/p>\n

\"ATLANTA,Spurs defender Djed Spence had admirers at Everton (Photo: Getty)<\/p>\n

Infantino\u2019s proposal, called Fifa Forward Enterprise (FFE), was dealt another blow later when North America\u2019s body, Concacaf, and the Asian Football Confederation joined Uefa in rejecting the plan. His advisor, Carlos Cordeiro, has also resigned.<\/p>\n

FIFA blames \u2018incorrect media reports\u2019 for disrupting process<\/p>\n

Despite the backlash, Fifa has not withdrawn the plan, and instead said it would continue with a consultation period on the decision. <\/p>\n

In a statement released on Friday morning, Fifa said they \u201crespect the feedback and concern aired\u201d but blamed \u201cincorrect media reports\u201d for disrupting the process.<\/p>\n

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Plan explores \u2018commercial opportunity\u2019 of football<\/p>\n

FFE has been proposed solely to ensure that all Fifa Member Associations (MAs) have the opportunity to take meaningful ownership of the commercial opportunity of football in their respective countries, and that this does not come at the cost of either the spirit or the governance of Fifa or football itself.<\/p>\n

UEFA said in a statement<\/p>\n

\"EASTFifa president Gianni Infantino wants to sell stakes in the World Cup to private investors (Photo: Getty)<\/p>\n

$20bn: The price of influence over future World Cups<\/p>\n

The effort is being bankrolled by Joshua Kushner, the brother of Jared Kushner, Donald Trump\u2019s son-in-law.<\/p>\n

A deadline of 19 September has been set for associations to accept the plan, with a majority vote needed for it to go ahead.<\/p>\n

Here\u2019s what FIFA\u2019s plans entail:<\/p>\n

Infantino has opened a consultation for the sale of a stake in FFE that would raise $20bn (\u00a315bn) in exchange for influence over future World Cups.<\/p>\n

That includes broadcasting and commercial deals linked to the tournament.<\/p>\n

The proposal would trigger over $80m (\u00a360m) in payouts to each of Fifa\u2019s 211 member associations between now and 2037.\u00a0<\/p>\n

Ex-Royal Marine featured in Netflix documentary missing after avalanche<\/p>\n

A renowned climber who served in the British Special Forces is missing after an avalanche on one of the world\u2019s highest mountains.<\/p>\n

\"NimsNims Purja on the summit of Gasherbrum II (Photo: Nirmal Purja\/PA Wire)<\/p>\n

Broad Peak avalanche<\/p>\n

Nirmal Purja scaled the world\u2019s 14 highest peaks in record time in 2019, a feat documented on Netflix and in his bestselling memoir Beyond Possible.<\/p>\n

Here\u2019s what we know about the incident:<\/p>\n

Purja was leading a team on the 8,051m Broad Peak in northern Pakistan.<\/p>\n

An avalanche struck on Thursday between 8.57am and 9.30am local time, and communication with the group was lost.<\/p>\n

Three GPS trackers have been located at altitudes ranging from roughly 6,000m to 7,000m, according to local officials. <\/p>\n

The Alpine Club of Pakistan said four bodies had been found.<\/p>\n

It identified two of them as Nadhira Al Harthy from Oman, and Pur Bahadur Gurung \u201cYukta\u201d from Nepal. <\/p>\n

\u2018Still some tiny hopes\u2019<\/p>\n

As well as those confirmed to have died, Purja was on the mountain with four other Nepalese climbers plus nationals from Pakistan, China and the US.<\/p>\n

Himal Gautam, a spokesperson for Nepal\u2019s Tourism Department said the incident was \u201cunprecedented\u201d but hope remains. <\/p>\n

\"FILECaption: FILE PHOTO: Mountaineers practice walking on a ladder during a training session at Everest base camp, Nepal April 15, 2025. REUTERS\/Purnima Shrestha\/File Photo
Photographer: Purnima Shrestha
Provider: REUTERS
Source: REUTERS<\/p>\n

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Big Read<\/p>\n

10 min read<\/p>\n

Who is Nirmal Purja?<\/p>\n

Purja, 43, is one of the world\u2019s most renowned climbers.<\/p>\n

He scaled the world\u2019s 14 highest peaks in a record six months in 2019 \u2013 Norwegian climber Kristin Harila beat him four years later. Purja, who was born in Nepal, was in the military for 16 as part of the Royal Marines and Special Forces.<\/p>\n

\"14Having spent a decade in the special forces, Nims Purja decided that he needed a new challenge
(Photo: Netflix)<\/p>\n

\"14Mountaineer Nirmal \u201cNims\u201d Purja is the subject of Netflix documentary \u201914 Peaks: Nothing is Impossible\u2019<\/p>\n

\"MigrantsCaption: Migrants try to cross from Morocco into the Spanish enclave of Ceuta, Thursday, July 30, 2026. (AP Photo\/Antonio Sempere)
Photographer: Antonio Sempere
Provider: AP Photo\/Antonio Sempere
Source: AP<\/p>\n

news<\/p>\n

Thousands of migrants cross Spain-Morocco border<\/p>\n

Thousands of migrants swam from Morocco to Spain\u2019s North African enclave of Ceuta on Thursday, prompting a increase of security in the area. <\/p>\n

At least 18 people drowned while attempting the crossing, which is about 3.1 miles long.<\/p>\n

The latest<\/p>\n

It was unclear how many people crossed the border, but Spain\u2019s interior ministry estimates 49,000 crossed in the last 24 hours, official estimates state.<\/p>\n

There were unconfirmed reports of clashes in Ceuta.<\/p>\n

There were also of migrants crossing the border in Melilla.<\/p>\n

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Spanish PM pledged to return things in Ceuta to normal <\/p>\n

A Spanish official said the border was in total collapse, the BBC reported. <\/p>\n

Spain\u2019s Prime Minister, Pedro Sanchez, is due in the territory on Friday along with his interior minister, Fernando Grande-Marlaska. <\/p>\n

Sanchez has so far resisted declaring a national emergency. <\/p>\n

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OPINION<\/p>\n

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Migrants cannot be returned<\/p>\n

Local officials appealed to Madrid for help after a recent rise in attempted crossings. <\/p>\n

Spain\u2019s Supreme Court ruled this month that migrants stopped at sea while trying to reach Ceuta or Melilla, another Spanish enclave, cannot be returned to Morocco.<\/p>\n

\"MigrantsCaption: Migrants cross from Morocco into the Spanish enclave of Ceuta, Thursday, July 30, 2026. (AP Photo\/Antonio Sempere)
Photographer: Antonio Sempere
Provider: AP Photo\/Antonio Sempere
Source: AP<\/p>\n

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3 min read<\/p>\n

\nItaly mulls closing border to Spain\n<\/p>\n

Spain\u2019s interior ministry accused human trafficking networks of exploiting the fresh Supreme Court ruling to \u201cencourage the flow of undocumented migrants\u201d.<\/p>\n

\"Italy'sItaly\u2019s Prime Minister, Giorgia Meloni (Photo: Filippo MONTEFORTE \/ AFP via Getty Images)<\/p>\n

\"CEUTA,Caption: CEUTA, SPAIN \u2013 MAY 19: A young migrant who has crossed the border between Spain and Morocco by swimming along the Tarajal beach, steps out of the sea towards a member of the Civil Guard, before he is returned to Morocco on May 19, 2021 in Ceuta, Spain. After a diplomatic conflict between Spain and Morocco, thousands of migrants have taken advantage of the little Moroccan police activity to cross the border, mainly by swimming. This has caused a migration crisis, with the entry of more than 8000 migrants from the African country. (Photo by Joan Amengual\/VIEWpress\/Corbis via Getty Image )
Photographer: VIEW press
Provider: Corbis via Getty Images
Source: Corbis News
Copyright: 2021@VIEWpress<\/p>\n

The breach has prompted backlash from Italy\u2019s government, which said it was considering closing the open border Schengen agreement with Spain. France has also announced it will strengthen border checks with Spain. <\/p>\n

In pictures: Thousands cross the Spain-Morocco border<\/p>\n

\"MigrantsCaption: Migrants gather around a torched vehicle while waiting for a chance to cross to the Spanish enclave of Ceuta, on the Moroccan side of the border in Fnideq, Morocco, July 31, 2026. Picture taken with a mobile phone. REUTERS\/Ahmed El Jechtimi TPX IMAGES OF THE DAY
Photographer: Ahmed El Jechtimi
Provider: REUTERS
Source: REUTERS<\/p>\n

\"CEUTA,Caption: CEUTA, SPAIN \u2013 JULY 30: Hundreds of migrants have attempted to swim from Morocco to the Spanish city of Ceuta in North Africa, while the number of arrivals exceeded 1,500 in just over a week, according to local news in Cueta, Spain on July 30, 2026. As Moroccan and Algerian migrants attempted to reach Ceuta by swimming, most were reportedly intercepted by Moroccan patrol boats. Spain\u2019s Maritime Rescue Service and the Spanish Red Cross rescued 117 people from the water, while the Civil Guard assisted around 200 others with patrol boats. The Spanish Civil Guard also found two bodies which raised the death toll along Ceuta\u2019s coastline so far this year to 29. (Photo by Marcos Moreno\/Anadolu via Getty Images)
Photographer: Anadolu
Provider: Anadolu via Getty Images
Source: Anadolu<\/p>\n

\"MigrantsCaption: Migrants try to cross from Morocco into the Spanish enclave of Ceuta, Thursday, July 30, 2026. (AP Photo\/Antonio Sempere)
Photographer: Antonio Sempere
Provider: AP Photo\/Antonio Sempere
Source: AP<\/p>\n

Watch more on this topic<\/p>\n

Migrants flood into Spain’s Ceuta exclave from Morocco.<\/p>\n

Madrid says it will despatch soldiers to Ceuta to ensure security after thousands of migrants entered Spain’s north African exclave from neighbouring Morocco and hundreds more are headed there pic.twitter.com\/A9oaQ4OCu7<\/a><\/p>\n

\u2014 AFP News Agency (@AFP) July 31, 2026<\/a><\/p>\n

WORLD<\/p>\n

All you need to know as Trump announces Hamas disarmament<\/p>\n

\"ACaption: A fireball erupts following an Israeli strike near a tent encampment sheltering people displaced by war in Deir el-Balah in the central Gaza Strip on March 25, 2026. Violence has persisted in Gaza despite a ceasefire which came into effect on October 10, with both Israel and Hamas regularly accusing each other of violations. (Photo by Eyad Baba \/ AFP via Getty Images)
Photographer: EYAD BABA
Provider: AFP via Getty Images
Source: AFP
Copyright: AFP or licensors<\/p>\n

The Board of Peace has reached an agreement for the\u00a0\u201ccomplete disarmament\u201d\u00a0of Hamas and other armed groups in Gaza, Donald Trump has said. <\/p>\n

In an announcement late on Thursday, Trump called it \u201ca critical step towards Gaza finally being governed by a new Palestinian government\u201d.<\/p>\n

\u2018Intensive\u2019 negotiations <\/p>\n

Hamas has not made an official announcement but a senior figure told the BBC they had agreed to a complete phased disarmament in Gaza. <\/p>\n

The Board of Peace \u2013 established by Trump in January \u2013 said the agreement concludes months of \u201cintensive, good faith negotiations\u201d, and is now focused on implementation.<\/p>\n

\"TOPSHOTMore than 90 per cent of homes in Gaza were destroyed during the war (Photo: Omar Al-Qattaa\/AFP\/Getty Images)<\/p>\n

\"KHANHamas forces have regained control in half of Gaza (Photo : Doaa Albaz\/Anadolu\/ Getty)<\/p>\n

\nInside the US-brokered ceasefire plan\n<\/p>\n

It is part of the US-brokered Gaza ceasefire plan announced last year, which includes the phased disarmament of Hamas, the gradual withdrawal of all Israeli troops, and the reconstruction of Gaza.<\/p>\n

\"Israel'sIsrael\u2019s Prime Minister Benjamin Netanyahu has dismissed a push from the mayor of New York City to arrest him (Photo: Nathan Howard\/AFP)<\/p>\n

\"PresidentCaption: President Donald Trump speaks about Dulles International Airport modernization, in the Oval Office of the White House, Wednesday, July 29, 2026, in Washington. (AP Photo\/Julia Demaree Nikhinson)
Photographer: Julia Demaree Nikhinson
Provider: AP Photo\/Julia Demaree Nikhinson
Source: AP
Copyright: Copyright 2026 The Associated Press. All rights reserved.<\/p>\n

The agreement, seen by the BBC, provides for the inventorying and storage of Hamas\u2019s remaining heavy weapons under Palestinian supervision.<\/p>\n

US \u2018disappointed\u2019 if Israel doesn\u2019t withdraw<\/p>\n

Israel has yet to comment\u00a0on the plan.<\/p>\n

US officials say that\u00a0Trump will be\u00a0\u201cvery disappointed\u201d if Israel does not withdraw as part of the agreement. <\/p>\n

The US believes Israel would continue to be a good partner. <\/p>\n

It marks the first time that a Hamas figure has said they would completely disarm, though that is conditional on Israel\u2019s withdrawal.<\/p>\n

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Analysis<\/p>\n

4 min read<\/p>\n

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Of course, it\u2019s not just what you eat that matters; even mild dehydration can cause fatigue. As Rose says: \u201cBy the time you feel thirsty, you may already be slightly dehydrated, which can affect your concentration, mood and energy levels. Sipping water regularly throughout the day and eating water-rich foods such as cucumber, tomatoes, melon and strawberries can make a noticeable difference to how energised you feel.\u201d<\/p>\n

Rose details some foods she swears by to keep energy levels up throughout the day, and those she avoids:<\/p>\n

Greek yoghurt with berries<\/p>\n

When temperatures rise and you\u2019re craving something cold and sweet, Rose says a bowl of Greek yoghurt with berries can be a smarter choice than reaching for ice cream. She explains: \u201cThe protein in Greek yoghurt will help slow digestion and keep hunger at bay, while fibre-rich berries like blueberries will provide natural sweetness alongside vitamins, minerals and antioxidants to support overall health and steady energy.\u201d<\/p>\n

Yoghurt and berries may also help with the urge to snack. Protein is the most filling macronutrient, and research<\/a> shows adding sources of protein, such as dairy, to meals and snacks is a smart way to help you feel satisfied between meals.<\/p>\n

Hummus and veggie sticks<\/p>\n

A pot of hummus with crunchy vegetable sticks makes for a tasty afternoon pick-me-up. As Rose explains: \u201cThe combination of fibre-rich chickpeas and healthy fats from tahini and olive oil slow down the absorption of carbs from the gut, which, in turn, provides a slower and more steady release of sugar into the bloodstream. Adding vegetable sticks such as cucumber, carrots and pepper can help with hydration.\u201d<\/p>\n

We all know we should be eating more vegetables<\/a>, but not many know the impact they have on tiredness. A 2022 study<\/a> into quality of life and fatigue in people recovered from colorectal cancer reported that a higher dietary fibre intake and fruit and vegetable intake were linked to lower fatigue.<\/p>\n

Chia seed pudding<\/p>\n

Rose says chia seeds absorb 10 to 12 times their weight in water, helping with hydration while providing fibre and plant protein. \u201cMaking a chia pudding with milk or fortified plant milk and topping it with fruit can make a refreshing breakfast or snack that provides slow, sustained energy throughout the morning. They\u2019re rich in energy-sustaining fibre and also contain omega-3 fats, which have been found to reduce fatigue,\u201d explains Rose.<\/p>\n

Consuming chia seeds may help with blood sugar regulation, possibly due to their fibre content. Some animal studies<\/a> have found that chia seeds may improve insulin sensitivity, meaning they might help stabilise blood sugar levels after meals.<\/p>\n

Edamame beans<\/p>\n

Edamame beans are one of Rose\u2019s favourite underrated energy snacks. As she says: \u201cThey\u2019re rich in plant protein, fibre, magnesium and iron, all of which play important roles in energy production. They\u2019re easy to keep in the freezer and make a convenient snack or addition to summer salads.\u201d<\/p>\n

Like other beans, edamame does not excessively raise blood sugar levels. They are low in carbs, relative to protein and fat and also measure very low on the glycaemic index, a measure of the extent to which foods raise blood sugar levels.<\/p>\n

\"\"Nutritionist and author Marcelle Rose. She says that for sustained energy, it\u2019s important to think about the balance on your plate (Photo: Mari Zakharava)<\/p>\n

Overnight oats<\/p>\n

When it\u2019s too warm for porridge, Rose says overnight oats are ideal in the summer and can provide slow-release carbohydrates, protein and fibre that help maintain energy levels for longer than sugary cereals or pastries. Prepare them the night before with milk or yoghurt and top with berries, seeds and nuts.<\/p>\n

Oats pack a punch of fibre and even a little<\/a> protein, which may provide long-lasting energy and prevent fatigue. Choose whole oats without added sugar, as they may contribute to blood sugar spikes less than instant oats.<\/p>\n

Cottage cheese on oatcakes<\/p>\n

Rose rates this simple but nutrient-packed snack that can help prevent the mid-afternoon energy dip. \u201cThe oatcakes provide slow-release carbohydrates and fibre, while cottage cheese adds protein to help keep you to feel satisfied and support a steadier release of energy.\u201d<\/p>\n

With only 5g of carbohydrates and no added sugar, plain cottage cheese is an excellent choice to help you manage blood sugar levels. The high amount of protein in cottage cheese may also help prevent spikes in blood sugar. <\/p>\n

Avoid these if you want more energy<\/p>\n

Flavoured iced coffees are a no-no, according to Rose. \u201cDepending on the size and toppings, some coffee shop frapp\u00e9s contain over 10 teaspoons of sugar, exceeding the recommended daily limit for an adult. While this may provide a brief energy lift, the rapid spike and then resulting fall in blood sugar can leave you feeling tired and reaching for another pick-me-up later.\u201d Instead, a homemade iced coffee made with milk and little or no added sugar can provide the caffeine boost without the same sugar load.<\/p>\n

Rose says many shop-bought smoothies and fruit juices contain large amounts of free sugars with much of the fibre removed. \u201cThis means the sugars can be absorbed more quickly, potentially leaving you feeling tired and hungry again sooner. Eating fruit whole however, retains the fibre to support a steadier release of energy.\u201d For a cooling alternative, try freezing grapes, watermelon chunks or orange slices \u2013 a simple way to turn whole fruit into a refreshing snack that feels like a treat while still providing fibre and nutrients.<\/p>\n

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