{"id":838317,"date":"2026-07-31T14:34:04","date_gmt":"2026-07-31T14:34:04","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/838317\/"},"modified":"2026-07-31T14:34:04","modified_gmt":"2026-07-31T14:34:04","slug":"six-easy-snacks-to-boost-your-energy-and-two-drinks-to-avoid","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/838317\/","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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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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NEWS<\/p>\n

2 min read<\/p>\n

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Explained<\/p>\n

3 min read<\/p>\n

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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Exclusive<\/p>\n

3 min read<\/p>\n

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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WORLD<\/p>\n

4 min read<\/p>\n

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OPINION<\/p>\n

3 min read<\/p>\n

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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Explained<\/p>\n

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

Are you having as much sex as everyone else?<\/p>\n

It\u2019s natural for libido to wax and wane due to life events, dating status or hormonal changes. <\/p>\n

And it can be hard to say what a \u201cnormal\u201d sexual frequency is. But research and case studies give us a rough idea.<\/p>\n

\"\" <\/p>\n

\nThe statistics\n<\/p>\n

When it happens<\/p>\n

61%<\/p>\n

\u00a0A\u00a02023 survey<\/a>\u00a0concluded that almost two thirds (61 per cent) of us wait until night-time to have sex.<\/p>\n

Only 14 per cent opt to get busy in the early evening, and 10 per cent in the morning.<\/p>\n

Three <\/p>\n

\u00a0Research from 2019<\/a>\u00a0suggests that the average number of times British live-in or married couples have sex per month is three.\u00a0<\/p>\n

\"\" <\/p>\n

Are Gen Z having less sex than older people?<\/p>\n

I see my partner on the weekends and have sex with others in the week.<\/p>\n

Leanne, a 27-year-old influencer from Bristol has sex three or four times a week, but only sees her long-distance partner on the weekends. They have agreed they can both sleep with other people during the week.<\/p>\n

\nMillennials\n<\/p>\n

35-year-old Rebecca usually sleeps with her partner once or twice per week due to not having much child-free time.<\/p>\n

\"\" <\/p>\n

\"\" <\/p>\n

Clare, 32, says her job is busy and she has to schedule sex with her partner on weekends, or some afternoons twice a month. \u201cOccasionally this slips and I do worry that it makes us not as connected,\u201d she says.<\/p>\n

\nGen X\n<\/p>\n

\"\" <\/p>\n

Daisy, 56<\/p>\n

I haven\u2019t had the issue of my sex life drying up with\u00a0menopause. I\u2019m more aroused now.<\/p>\n

Anna, 52<\/p>\n

I\u2019ve been married\u00a0for 15 years. I love my husband, but our sex life is non-existent, and has been for about five years.<\/p>\n

\"\" <\/p>\n

\"\" <\/p>\n

Mimi, 46<\/p>\n

I\u2019m not really motivated to seek out partners; I vaguely like the idea of it but not enough to take any action.<\/p>\n

Boomers<\/p>\n

I\u2019ve been married for 20 years and sex has become something of a rarity. We maybe have sex once a week on a Sunday morning as we\u2019re both relaxed and I can take Viagra late on Saturday night \u2013 without it, I can\u2019t perform.<\/p>\n

JACK, 63, OFFICE WORKER, KENT<\/p>\n

\"\" <\/p>\n

\"Couple,Couple, talk and arguing with fight at house for disagreement, conflict and divorce discussion. Woman, explain and bored man for conversation, toxic relationship and drama and marriage fail in lounge \u2013 stock photo. (Photo: Getty)<\/p>\n

The seven rules that could save your marriage<\/p>\n

Keep your sense of self<\/p>\n

I did what I thought I was supposed to do and forgot my needs and wants. I think it\u2019s really important that you\u2019re an individual and not just a person who is married.<\/p>\n

KATIE STRATFORD*, A 55-YEAR-OLD MUM OF TWO, WHO DIVORCED ATER 19 YEARS<\/p>\n

\"ACaption: A married couple sitting in silence, looking in opposite directions. The image captures the concept of female loneliness within a marriage, emotional disconnection, and relationship problems. Symbolizes quiet desperation and isolation at home
Photographer: Galina Zhigalova
Provider: Getty Images
Source: Moment RF<\/p>\n

\nSeven rules to save your marriage\n<\/p>\n

\"\"(Photo: Kathrin Ziegler\/Getty).<\/p>\n

The small things<\/p>\n

Small things, like being brought a cup of tea or saying thank you, make a big difference.<\/p>\n

Therapists<\/p>\n

Karen Deulofeu, who ended her six-year marriage, believes all couples should seek support, even before they think they need it.<\/p>\n

\"FemaleFemale psychiatrist discussing with mid adult woman during therapy session \u2013 stock photo. (Photo: Getty)<\/p>\n

\"Young(Photo: MTStock Studio\/Getty).<\/p>\n

Listen<\/p>\n

Listen properly by repeating what you have heard and ask if you\u2019ve got that right.<\/p>\n

Don\u2019t lose communication<\/p>\n

People don\u2019t talk about the deep issues; nobody else is going to do it for you. You don\u2019t want to ask questions because it might rock the boat\u2026you have to keep talking, and talk about what it is that you want within the relationship to keep going forward.<\/p>\n

KATIE STRATFORD<\/p>\n

\"\"\u2018One question is how to achieve such a longevity hack when most of us have relationships that unsettle us,\u2019 says Dr Amir Levine (Photo: Oliver Rossi\/Getty)<\/p>\n

\nSeven rules to save your marriage\n<\/p>\n

Remember that things change<\/p>\n

\u201cWhat you see on social media and what friends say is quite often the\u00a0nice version. Everything is a phase,\u201d says Deulofeu.<\/p>\n

\"Unhappy\u2018I\u2019m genuinely considering returning to full-time work\u2019 (Photo: PeopleImages\/ Getty Images)<\/p>\n

\"ACaption: A senior couple spend time in an indoor sunny market. The woman looks through a clothes on a rail as her husband waits patiently behind her.
Photographer: Catherine Falls Commercial
Provider: Getty Images
Source: Moment RF<\/p>\n

Look at yourself first<\/p>\n

\u201cFocus on what\u2019s in your control and what you can do differently, rather than the other person or a situation that you can\u2019t control. Invest in understanding yourself,\u201d she adds.<\/p>\n

There are things that all\u00a0mid-life\u00a0men should know about keeping their hearts healthy.<\/p>\n

From eating more purple fruit to avoiding large bowls of pasta, consultant cardiologist Dr Zoe Astroulakis [below] shares her simple lifestyle habits she wishes her patients would take on board.<\/p>\n

\"\" <\/p>\n

\nPositive changes to make\n<\/p>\n

Swap \u2018bad\u2019 fats for healthy ones<\/p>\n

You don\u2019t need to eat a fat-free diet; the key is to reduce your saturated fat. Reduce your dairy and swap your red meat for lean meat such as chicken and oily fish.<\/p>\n

\"ShoppingShoppers are set to face spiralling food bills as a result of the war in Iran (Photo: Bet_Noire\/Getty) <\/p>\n

\"manCaption: man eating fried chicken
Photographer: Prapass Pulsub
Provider: Getty Images
Source: Moment RF<\/p>\n

Control your portions<\/p>\n

You don\u2019t need more carbohydrates in a meal than you can fit in your hand. Enormous plates of\u00a0pasta\u00a0can cause blood sugar spikes, which can lead to health problems.<\/p>\n

\nPositive changes to make\n<\/p>\n

\"ASupermarkets report increasing demand for blueberries (Photo: RHS\/Guy Harrop)<\/p>\n

Look for purple<\/p>\n

Blueberries, black grapes and aubergines are\u00a0great for boosting \u201cgood\u201d cholesterol.<\/p>\n

Have oats<\/p>\n

Porridge is one of the healthiest breakfast options because it\u2019s full of soluble fibre.<\/p>\n

\"OatmealSwap supermarket-bought cereals for wholemeal oats (Photo: Arx0nt\/Getty)<\/p>\n

\"YoungKetamine has become an increasingly mainstream drug used in clubs and festivals in recent years (Photo: Getty)<\/p>\n

Stop taking cocaine<\/p>\n

It can provoke a massive heart attack, even in younger people who\u00a0don\u2019t have existing artery problems.<\/p>\n

Stay below the alcohol limit<\/p>\n

\"Middle\u2018She doesn\u2019t really like me drinking and says that I smell after a night out with friends\u2019 (Photo: Getty)<\/p>\n

The NHS guidelines of 14 units per week is still more than 1,000 additional calories.<\/p>\n

The safest level to aim for is zero.<\/p>\n

If you\u2019re drinking, make sure you have some alcohol-free days each week and space it out.<\/p>\n

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Interview<\/p>\n

5 min read<\/p>\n

\nPositive changes to make\n<\/p>\n

Do cardio too<\/p>\n

Don\u2019t only focus on lifting weights. It might make you look toned, but it says nothing about the health of your heart.\u00a0<\/p>\n

\"Close-upCaption: Close-up view of female jogger tying laces of her sport shoes before running exercise routine. Motivation, healthy lifestyle and fitness concept.
Photographer: Xavier Lorenzo
Provider: Getty Images
Source: Moment RF<\/p>\n

\"\"Home blood pressure monitors are now available to buy for around \u00a320, and are preferred over smart watches due to their more accurate readings (Photo: Getty Images)<\/p>\n

Check your levels<\/p>\n

You can get free blood pressure checks in many pharmacies or you can buy a monitor for around \u00a330 to use at home.<\/p>\n

Avoid night shifts<\/p>\n

It disrupts the body\u2019s circadian rhythm and\u00a0can lead to increased cholesterol.<\/p>\n

\"EngineersEngineers from a Thames Water leak hunting team unloads equipment from their van during a night shift in London in 2022 (Photo: Getty)<\/p>\n

\nA sign to look out for\n<\/p>\n

A beer belly is a sign you need to make urgent changes<\/p>\n

\"glassesCaption: glasses of Real ale beer on bar in traditional English pub
Photographer: Peter Cade
Provider: Getty Images
Source: Photodisc<\/p>\n

It\u2019s usually\u00a0a sign you\u2019re drinking too much. By the time your belly starts to bulge, it\u2019s a sign that you\u2019re consuming excess calories and storing too much fat internally.<\/p>\n

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LIFESTYLE<\/p>\n

3 min read<\/p>\n

Want a new career but worried it\u2019s too late? <\/p>\n

Mid-life is not too late to start again, says experienced recruiter Elizabeth Willetts [below].<\/p>\n

Here, Willetts shares the best jobs to switch to during midlife if you want a change \u2013 without sacrificing pay.<\/p>\n

\"\" <\/p>\n

\nChanging careers in your fifties\n<\/p>\n

Mid-life\u00a0career pivots\u00a0can lead to higher earnings.\u00a0<\/p>\n

7.4%<\/p>\n

According to the Organisation for Economic Co-operation and Development, workers aged 45 to 54 who voluntarily pivot jobs see an average wage growth of 7.4 per cent.<\/p>\n

3.5%<\/p>\n

And those aged 55 to 64 still see a 3.5 per
cent increase.\u00a0<\/p>\n

The AARP Global Employee Survey also found that over half of workers who changed jobs voluntarily experienced improvements in work flexibility and mental health.<\/p>\n

So what job options are there? <\/p>\n

\nVirtual assistant\n<\/p>\n

As a virtual assistant your workload will be very\u00a0varied and it could be anything from tidying inboxes, booking travel, sending invoices or updating spreadsheets.<\/p>\n

\"OnlineMore and more people are using AI for counselling (Photo: Oscar Wong\/Getty\/Moment RF)<\/p>\n

\"ConfidentConfident successful Indian female HR recruitment manager holding resume in hands while having an interview in a modern office, looking and listening to job candidate. Friendly interview between HR female director and caucasian job candidate. \u2013 stock photo. (Photo: Getty)<\/p>\n

You can start out earning around \u00a320 to \u00a335 an hour, but it can scale into agency work, launch support or even project management.\u00a0Some earn very well.<\/p>\n

\nRecruitment\n<\/p>\n

\"MaleMale candidate handshake with the recruiter at job interview \u2013 stock photo. (Photo: Getty)<\/p>\n

What it involves<\/p>\n

You will source, screen and interview candidates to match them with the right job roles.<\/p>\n

Who it\u2019s for<\/p>\n

You don\u2019t need any qualifications but it\u2019s suited to communicators and commercially-minded people.\u00a0<\/p>\n

\"RearviewRearview female recruitment reading and checking resume in hands interviewing and hiring woman candidate for jo\u0438 near laptop in office with glass windows \u2013 stock photo. (Photo: Olga Rolenko\/ Getty)<\/p>\n

\"\"From April 2027, retirement savings will be included when the tax bill for those inheriting money is calculated (Photo: Malte Mueller\/Getty)<\/p>\n

The pay<\/p>\n

The salary van vary from \u00a325 to \u00a350k, but you can earn around \u00a3100k depending on commission.<\/p>\n

\nJobs to switch to in your fifties\n<\/p>\n

\"MaleSome estate agents give high valuations to drum up business (Photo: Monkey Business Images\/Getty\/iStockphoto)<\/p>\n

Estate agent<\/p>\n

It offers flexible hours and weekend staff can earn \u00a315 per hour.\u00a0<\/p>\n

Training<\/p>\n

This form of coaching for businesses\u00a0could earn around \u00a3250 to \u00a31,000 per day.<\/p>\n

\"portraitCaption: portrait of confident senior business man holding digital tablet in modern office
Photographer: zeljkosantrac
Provider: Getty Images
Source: iStockphoto<\/p>\n

\"A(Photo: Getty).<\/p>\n

Sales<\/p>\n

In the lower end,\u00a0a sales rep can make \u00a330k and on the higher end \u00a350-60k, plus commission.<\/p>\n

Why coaching is a good option<\/p>\n

Coaching is incredibly varied and can be anything from\u00a0career coaching, to\u00a0confidence and leadership coaching.\u00a0<\/p>\n

As it is an unregulated industry, you don\u2019t need qualifications but the more reputable option is the International Coaching Federation.<\/p>\n

It\u2019s a great career option for older people because clients genuinely\u00a0value your wealth of life experience.<\/p>\n

It\u2019s flexible, scalable, and you can start doing it part-time alongside another role.<\/p>\n

It could make you anything from \u00a3200 an hour, all the way up to \u00a3500 p\/h+.<\/p>\n

\"staffEven though the NHS Pension scheme is envied by many for its generosity, those working for the NHS facing financial struggles are choosing to opt out (Photo: Getty Images)<\/p>\n

Consulting<\/p>\n

This can be across HR, operations, marketing, finance, people strategy or project management, as it\u2019s varied.<\/p>\n

A huge number of businesses now want expertise without having to hire full-time staff so there is a big job market for\u00a0freelance consultants.<\/p>\n

Price on value, not hours \u2013 if your advice saves a client \u00a3200k, charging \u00a3150 an hour undersells what you\u2019re worth.<\/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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