When warmer weather arrives, many of us feel the urge to cool off with a refreshing dip at the nearest pool, pond or beach. A paddle is a pleasant way to beat the heat, it can boost your health too. “The benefits of swimming and dipping in open water are well documented,” says Lee Heard, charity director at Royal Life Saving Society UK. “Not only does being in or on open water allow new adventure, it also has documented benefits for both physical and mental wellbeing.” Research from Next found that 33% of people would look to wild swimming to find relief from muscle aches and pains, while 28% of those facing stress see it as a remedy. “Many of us only swim outdoors during the summer season,” says Ella Foote, founder of The Dip Advisor and author of How to Wild Swim: What to Know Before Taking the Plunge. But just because the sun is out doesn’t mean wild swimming is less dangerous, she says: “Learning to swim at some point in your life isn’t enough and being a fit, healthy person on dry land isn’t the same as being water fit.” There were 226 deaths in the UK from accidental drownings in 2022, according to the RNLI. Heard says: “The basic principles of open water safety, combined with knowledge and understanding of the hazards, can increase the enjoyment of open water and significantly reduce the number of incidents that occur each year.” These are the safety considerations to take into account before deciding whether to wade in… Look for lifeguards “There are a great number of open-water sites which are lifeguarded and we would urge people to go to lifeguarded venues if they are looking to take part in open water swimming,” says Heard. Use the RNLI website to find your nearest lifeguarded beach. “Lifeguards are trained professionals who can ensure your safety whilst out on the water and provide assistance should you need it,” Heard continues. “There are also a number of organised events around the country which have lifeguards on duty, so we urge people to attend those events.” Check the conditions If you’re swimming somewhere without a lifeguard, you must be aware of the potential risks.”If swimmers are aware of the potential risks and dangers, then this enables them to do a risk assessment before entering the water,” says Heard. Risks to consider include, he says: “The depth of the water – this changes and is unpredictable; underwater objects and hazards may not be visible; strong currents can rapidly sweep people away; and uneven banks and river beds.” “The weather is more changeable in coastal areas; wind can make a huge difference in the sea and how it behaves,” says Foote, who recommends checking the Tide Times or Surfline websites and following RNLI advice on rip currents. “If you plan a river swim it is worth remembering that water travels faster when a river is shallow, narrow or after spells of heavy rain,” she adds. Know your limits “Can you tread water while keeping your head above the water? Can you float on your back? Could you swim 25 meters without stopping?” asks Foote. “These are the very basic skills for keeping yourself safe in open water and if you are unsure – don’t get in.” While it can be tempting to plunge in on a hot day, never jump or dive without testing the water first. “Enter within your depth and get a feel for the water before swimming,” Foote continues. “Ensure you know where you plan to get out before getting in, sometimes it is easier to get in the water than get out.” And always trust your instincts: “If you’re at the water and something doesn’t feel right, trust that. If the water doesn’t look, or smell right, don’t get in. Outdoor swimming is joyful, but be safe.” Beware of the cold “The shock of cold water can make swimming difficult and increase the difficulty in getting out of the water,” Heard says, even during hot weather when water temperatures are rising. “The water will always be cooler than your core body temperature, so you will experience a gasp and chill on entry,” says Foote. “While it might be warm in the shallows, in deeper water it will be cold at the bottom and that can feel very different when jumping in, which can cause cold water shock and be fatal. “This is also true in coastal areas – the sea is still cool at this time of year.” Don’t trespass Choosing where to swim isn’t just about finding a safe and picturesque spot – you’ve got to make sure you’re not trespassing on private land. “As a rule, avoid reservoirs and quarries – they are often private facilities and are not designed for swimming,” says Foote. “As well as trespassing, many have steep sides and while you might get in okay, getting out can be harder. Some reservoirs have damns, towers and aerators that present a real risk to swimmers.” You should always check whether you’re allowed to swim in a lake in a national parks. The NOWCA network lists safe open water swimming venues. Take the right kit Depending on the weather and water temperature, you may need more than just a bikini or shorts for your swim. “We always recommend going swimming with a friend, wearing appropriate clothing such as a wetsuit, a tow float and a bright-coloured swimming hat,” says Heard, so that you’re more visible if you need help. And don’t forget that while a rush of endorphins can help when you’re in the water, you may feel more chilly once you get out. Heard adds: “It’s vital to also ensure that when you get out you have appropriate clothing to keep you warm after the swim.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Prince of Wales to launch initiative aimed at ending homelessness Beatrice enjoys Glastonbury as princess is spotted on final day of festival Kate triumphant after Frankie Dettori’s win at Royal Ascot

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Sometimes dinnertime is not just about satisfying our hunger. It’s a chance to embark on a culinary adventure from the comfort of our homes. To elevate your dining experience this week, we’ve curated a selection of five diverse and sustainable dinner recipes that celebrate global powerhouses of flavour while keeping an eye on our ecological footprint. Transport yourself to the bustling markets of Morocco with an aromatic vegetarian taigne. Embracing the harvest of the season, this hearty dish brings together the earthiness of butternut squash and carrots with the protein-packed goodness of chickpeas. Topped with a zesty lemon-dill sauce, the baked salmon dish below offers a refreshing twist to your taste buds while delivering a dose of healthy omega-3 fatty acids. A true taste of British comfort, a classic beef and mushroom pie is a hearty masterpiece that showcases locally sourced beef. The recipe also minimises waste and maximises taste, making it an economical choice for families. Capturing the vibrant colours of the Mediterranean, stuffed peppers are a celebration of wholesome and vegetarian goodness. Filled with couscous, chickpeas and a medley of vegetables, this dish burts with nutritious delights. Lastly, journey to the aromatic landscapes of Thailand with a tantalising green curry. Tender chicken thighs dance harmoniously with fresh vegetables, bathed in a luscious coconut curry sauce. Bon appétit! Spiced vegetable tagine This Moroccan-inspired vegetarian tagine is bursting with flavour from seasonal vegetables and aromatic spices. It’s perfect for a cosy dinner and packed with nutritious goodness. Serves: 4 Prep time: 15 minutes | Cooking time: 1 hour Ingredients: 2 tbsp olive oil 1 large onion, finely chopped 3 garlic cloves, minced 2 tsp ground cumin 1 tsp ground coriander 1 tsp ground cinnamon ½ tsp ground ginger 1 butternut squash, peeled and diced 2 carrots, peeled and sliced 1 tin (400g) chickpeas, drained and rinsed 1 tin (400g) chopped tomatoes 500ml vegetable broth 100g dried apricots, chopped Salt and pepper to taste Fresh coriander leaves for garnish Method: 1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, sauté until softened. 2. Stir in the ground cumin, coriander, cinnamon, and ginger. Cook for another minute until fragrant. 3. Add the butternut squash and carrots, tossing them with the spices. 4. Pour in the chickpeas, diced tomatoes, vegetable broth, and chopped apricots. Season with salt and pepper. 5. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 1 hour or until the vegetables are tender. 6. Serve the tagine over couscous or rice, and garnish with fresh coriander leaves. Baked salmon with lemon-dill sauce This delicious and sustainable salmon dish is baked to perfection and served with a zesty lemon-dill sauce. It’s a delightful dinner that’s easy to prepare and full of omega-3 fatty acids. Serves: 2 Prep time: 5 minutes | Cooking time: 20 minutes Ingredients: 2 salmon fillets 1 tbsp olive oil 1 lemon, thinly sliced Salt and pepper to taste ¼ cup (60g) plain yogurt 1 tbsp fresh dill, chopped 1 tsp lemon zest 1 tsp lemon juice Method: 1. Preheat the oven to 200C (180C fan). Grease a baking dish with olive oil. 2. Place the salmon fillets in the baking dish. Season with salt and pepper, then lay lemon slices on top of each fillet. 3. Bake the salmon for 15-20 minutes or until it flakes easily with a fork. 4. While the salmon is baking, prepare the lemon-dill sauce. In a small bowl, mix together the plain yogurt, fresh dill, lemon zest, and lemon juice. 5. Serve the baked salmon with the lemon-dill sauce drizzled on top. Beef and mushroom pie This classic British beef and mushroom pie is a comforting and hearty dish, perfect for a family dinner. The tender beef and earthy mushrooms are enveloped in a rich gravy, all wrapped in a flaky pastry. Serves: 6 Prep time: 20 minutes | Cooking time: 2 hours Ingredients: 500g beef stew meat, diced 2 tbsp vegetable oil 1 large onion, finely chopped 2 garlic cloves, minced 250g button mushrooms, sliced 2 tbsp plain flour 500ml beef broth 2 tsp Worcestershire sauce Salt and pepper to taste 1 pack (320g) ready-rolled puff pastry 1 egg, beaten Method: 1. Preheat the oven to 180C (160C fan). 2. In a large oven-safe pot, heat the vegetable oil over medium-high heat. Add the diced beef and brown on all sides. Remove the beef from the pot and set it aside. 3. In the same pot, sauté the chopped onion and garlic until softened. Add the sliced mushrooms and cook until they release their juices. 4. Stir in the plain flour and cook for a minute to form a roux. 5. Pour in the beef broth and Worcestershire sauce, stirring to combine. Season with salt and pepper. 6. Return the browned beef to the pot, cover with a lid, and transfer the pot to the preheated oven. 7. Bake the beef mixture for about 1 hour and 30 minutes or until the beef is tender and the gravy has thickened. 8. Meanwhile, roll out the puff pastry and cut it to fit the top of the pie dish. 9. Once the beef mixture is done, pour it into a pie dish and cover it with the puff pastry. Brush the pastry with beaten egg for a golden finish. 10. Bake the pie in the oven at 200C (180C fan) for 20-25 minutes or until the pastry is puffed and golden. Mediterranean stuffed peppers These vibrant Mediterranean stuffed peppers are a flavourful vegetarian option that’s easy to make. Filled with couscous, chickpeas, and Mediterranean vegetables, they are a healthy and delicious dinner choice. Serves: 4 Prep time: 15 minutes | Cooking Time: 25 minutes Ingredients: 4 large bell peppers (any color) 100g couscous 200ml vegetable broth 1 tin (400g) chickpeas, drained and rinsed 1 courgette, diced 1 red onion, diced 1 tbsp olive oil 1 tsp dried oregano ½ tsp ground paprika Salt and pepper to taste Fresh parsley for garnish Method: 1. Preheat the oven to 200C (180C fan). 2. Cut the tops off the bell peppers, removing the seeds and membranes. Brush the outside of the peppers with olive oil. 3. In a saucepan, bring the vegetable broth to a boil. Remove from heat, add couscous, cover, and let it sit for 5 minutes until fluffy. 4. In a separate pan, heat olive oil over medium heat. Add the diced zucchini and red onion, sautéing until softened. 5. Stir in the cooked couscous, chickpeas, dried oregano, ground paprika, salt, and pepper into the sautéed vegetables. 6. Stuff the mixture into the prepared bell peppers and place them in a baking dish. 7. Bake the stuffed peppers for 20-25 minutes or until the peppers are tender and slightly charred on the outside. 8. Garnish with fresh parsley before serving. Thai green curry with chicken Transport your taste buds to Thailand with this aromatic and creamy Thai green curry. Made with tender chicken and seasonal vegetables, it’s a delightful balance of spicy, savoury, and coconut goodness. Serves: 4 Prep time: 15 minutes | Cooking time: 25 minutes Ingredients: 500g boneless chicken thighs, sliced 2 tbsp vegetable oil 2 tbsp green curry paste 400ml coconut milk 1 red bell pepper, thinly sliced 100g green beans, trimmed and halved 1 courgette, sliced 2 tbsp fish sauce 1 tbsp brown sugar Fresh basil leaves for garnish Cooked jasmine rice to serve Method: 1. In a large pan or wok, heat the vegetable oil over medium heat. Add the green curry paste and cook for a minute until fragrant. 2. Stir in the sliced chicken and cook until it’s browned on all sides. 3. Pour in the coconut milk and bring the mixture to a simmer. 4. Add the sliced red bell pepper, green beans, and courgette to the curry. Cook until the vegetables are tender-crisp. 5. Season the curry with fish sauce and brown sugar, adjusting the seasoning to taste. 6. Serve the Thai green curry over jasmine rice and garnish with fresh basil leaves. Read More Hi Barbie! Nine cocktails inspired by the doll’s most iconic outfits The National Portrait Gallery’s new restaurant is fabulous upgrade Three barbecue recipes to try that aren’t burgers The dish that defines me: Alex Outhwaite’s Vietnamese bun cha 3 TikTok-approved recipes for picnic season Imad Alarnab: In Calais’ Jungle refugee camp, food restored our faith

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While we might be most familiar with seeing Gordon Ramsay cooking up a storm in a galley, he says he loves to “get out of the kitchen and get my hands dirty”. That could explain why he’s filmed three series of Gordon Ramsay: Uncharted on National Geographic, giving him the opportunity to explore different experiences and dishes from all over the globe. From snacking on alpaca meat 11,000 feet above sea level in the Peruvian Andes, to eating fish curry in Kerala, south India, Ramsay, 56, has been on a culinary tour of the world. “I always love to get out of the kitchen and get my hands dirty,” he says. “It gives me time to embed into local food communities and get inspired.” In the series, Ramsay switches positions – in many of his previous shows, he’s the teacher, but he’s very much the student in Uncharted. He says this “definitely made me more humble, especially when the locals don’t love my dishes”, but ultimately “experience helps me become a better chef”. Now, the chef is releasing a cookbook-meets-travelogue as an accompaniment to the TV show, with the recipes reflecting the diversity of his travels. Dishes include spicy grilled lobster with coconut and breadfruit from Hawaii, chicken pepper pot from the jungles of Guyana, New Orleans-style BBQ shrimp and spice-rubbed steaks with pele pele sauce from South Africa. We chatted to Ramsay about his approach to travel and food… How important is it to have an open mind when travelling? “Having an open mind really helps you to bed in with the local community. For me, I get to better understand the importance of each dish and ingredient. “It really helped me to craft some of the incredible dishes at our final cooks and now this amazing book. And trust me, I’ve taken all that knowledge and used it in my dishes at my restaurants around the world.” How can adventure help you understand a region’s culture and cuisine better? “If you want to go off the beaten path, you’re not getting on the tube or M5 to get there. You have to have some adventure involved! And as I learned in Peru with the mango tree, some of the best ingredients come from being out of your comfort zone.” Has travel always been a part of your food ethos? “When I was a young chef, I wanted to have all the experience and knowledge to help me be the best. I wasn’t going to places like Laos or Tasmania, but I was travelling and taking in everything I could get from every city I went to. “I may not have been rappelling a cliff or diving while learning in France, but trust me, some of those kitchens were just as intense!” What dish in the book took the most effort to master? “I’d have to say the Pandi curry in India. I’ve made many curries in my time, but this one was truly unique since it used pork. I’ve been to India many times, but never to this region and getting in so in-depth with the local purveyors. “I learned so much from the curry – to the coffee liquor to those spicy pickled vegetables – that said, the biggest challenge for me during that trip had to be getting the ants we used for the ant curry out of my hair!” Did you fail at anything? “Of course I’ve failed. I’ve lost fires, burned protein, disappointed the locals – but I’ve always picked myself up and tweaked and finessed my mistakes. “Mistakes aren’t bad when it comes to cooking, it’s the perfect learning experience. So if you fail with any of the recipes, just learn and adjust and keep trying.” What was the most memorable destination you went to? “That’s so tough, that’s like choosing a favourite child. They were all so unique and beautiful, but I think Tasmania was really memorable to me. The culture of bartering and the incredible seafood really opened my eyes to the incredible bounty that island has.” What’s the biggest lesson you learned from filming Uncharted and writing the cookbook? “Resourcefulness and making sure that we only take what we need. Those principles are very similar to what we are running and doing in restaurants, use what you need, take what you need. And making sure it’s seasonality at its best.” ‘Gordon Ramsay’s Uncharted: A Culinary Adventure With 60 Recipes From Around The Globe’ (published by National Geographic, £25). You can stream all episodes of National Geographic’s ‘Gordon Ramsay: Uncharted’ exclusively on Disney+. Read More Three meat-free dishes to try this National Vegetarian Week How to make TikTok’s viral whole roasted cauliflower What is coronation chicken? The story of the royal recipe and how to make it Healthy lemony smoked salmon pasta that takes zero effort Easy coronation chicken pie recipe chosen by Mary Berry Andi Oliver on turning 60 and channeling her anger into power

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A teenager who thought she was pregnant after her stomach unexpectedly became rounder, and who was told it was constipation by her GP, was later diagnosed with ovarian cancer and is now a student nurse after realising “life is too short”. Summer Edwards, 22, a student nurse at the University of the West of England, from Bristol, went from a size six to size 10 “in a matter of weeks” and thought she was pregnant in 2020, but her GP reassured her that it was constipation. After trying strong doses of laxatives and having two catheters fitted, nothing improved, and she was eventually diagnosed with an ovarian cyst which doctors were able to remove successfully. However doctors then found an extremely rare 19cm by 17cm tumour and Summer was diagnosed with stage one ovarian cancer. Summer had keyhole surgery to remove it, which was a success, but she also found out she had a rare gene, DICER1, which meant she was more susceptible to other types of cancer. Six members of her family have since been diagnosed with the gene, including her 16-year-old cousin who now has lung cancer, but Summer says she is a “fighter”. Since Summer was diagnosed with cancer she has been training as a student nurse, which is something she has “always” wanted to do. In May 2020, at the age of 18, while working in a hospital as a healthcare assistant, Summer began to notice her stomach was getting rounder, but put it down to eating a few extra treats at work. She said: “My mum was convinced I was pregnant, and I began to believe it, but I took a pregnancy test and it came back negative. “I went from a size six to size 10 in a matter of weeks, and one day I was in the garden in a bikini and my mum said that she thought something was really wrong because my stomach was really round.” To reassure her mum, Summer went to her GP and was prescribed a strong dose of laxatives, as they thought she was constipated. But after two weeks of taking the medication nothing changed, so Summer was called in to her GP surgery. Summer said: “The doctor felt my stomach and they said something was not right, but I didn’t think much of it.” Summer also had blood tests, and spotted that her blood was being run for a CA-125 test, a tumour marker for ovarian cancer, and a few days later was asked to have an internal ultrasound, where she was told her bladder was “completely full” with more than a litre of urine. Doctors told Summer there was “nothing they could do at that point” so, after asking her doctor friend for advice, she went straight to A&E and had a catheter fitted. She said: “I was devastated, I was only 18 and I really didn’t want to be walking around with a catheter strapped to my leg or be signed off work for 12 weeks.” After a few days of being catheterised, Summer continued urinating as usual, so she returned to the hospital and had another fitted. But the following day she began experiencing a great deal of pain. She said: “It was weird, I went to the toilet and I noticed a lot of blood in the bag, and I was still weeing. “I was taken into hospital – at this point, I was screaming in pain.” Summer then had a CT scan, and it was found that her bladder was never full – instead, she had a large ovarian cyst which was successfully removed with surgery. But two weeks later Summer went for her post-operation check-up and was told she had a 19cm by 17cm tumour. She said: “They told me I had a Sertoli-Leydig cell tumour, which was really rare. “They told me there was only one other person in the UK that had it at that point and my blood tests came back fine on the CA-125 marker because it causes a boost in testosterone so didn’t show as a marker. “It didn’t sink in at all, and the first thing I did was take my sick note to work – I was gutted I couldn’t work. “When I told people there, they cried, so I did too, but it didn’t hit me for a while.” On July 1 2020 Summer had a hospital appointment to find out more about her tumour, and to her devastation she found out she had ovarian cancer. She said: “They explained more about my tumour, and that there have not been any clinical trials for it because it’s so rare. “I put it bluntly and asked them if I had cancer and they said yes. “My mum was upset about it more than me – I think it’s more scary for those around you.” About two weeks later Summer had keyhole surgery to remove the tumour, which was a success. She said: “I was so relieved, and in my post-op review they asked me if I wanted preventive chemotherapy and I said no, as the pros outweigh the cons for me. “I’d rather live my life now and deal with chemotherapy in the future if it ever comes back.” Since then Summer has had internal ultrasounds every three months, which will continue for the next ten years. She has also been genetically tested, and she was diagnosed with DICER1 syndrome – an inherited disorder that increases the risk of cancerous tumours, most commonly in the lungs, kidneys, ovaries and thyroid. Summer said: “I now know that if I have kids, they will probably have the gene, and I’ve looked into IVF and PGD (preimplantation genetic diagnosis) but there is no licence to test for DICER1, I’d have to go and ask for one to be made. “I know that I’m probably more likely to get another type of cancer in the future too.” Summer’s immediate family tested negative for the gene, but when Summer’s aunt came to one of her appointments with her, she believed her daughter, Summer’s 16-year-old cousin, had the gene. Summer said: “After tests, my aunt and five of her children have the gene, and one of them has lung cancer but she’s a fighter.” Now Summer is a student nurse – she has “always wanted” to work in healthcare, and has been doing so since she was 17, but when she received her cancer diagnosis it pushed her to apply for university. She said: “My tutors are amazing and I have had time off for scans and things, but I absolutely love it. “Having the diagnosis made me realise there’s no time to wait and life is too short.” For more information, visit: targetovariancancer.org.uk/ or www.nhs.uk/conditions/ovarian-cancer/. Read More Teenager who thought she was pregnant diagnosed with ovarian cancer Jonnie Irwin details experience with palliative hospice care Carol Vorderman shares warning to sunbathers after skin cancer scare Jonnie Irwin details experience with palliative hospice care Carol Vorderman shares warning to sunbathers after skin cancer scare This is how often you should actually change your razor

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