Phil Foden has backed himself to add goals and assists to Gareth Southgate’s England side in the build-up to Euro 2024. The Manchester City forward collected his 30th cap in Friday’s drab 2-0 win over Malta as England all-but secured their place as top seeds for next summer’s finals. It was Foden’s cross that Malta defender Enrico Pepe inadvertently diverted past his own goalkeeper to open the scoring as England toiled at Wembley. Harry Kane doubled the lead in the second half, finishing off a flowing team move in which Foden was an integral part. The 23-year-old has scored just four goals since making his debut in 2020 and a place in Southgate’s starting XI is still not guaranteed, with Arsenal’s Bukayo Saka often preferred on the right side of the attack. “I always want more for myself, I think I can add goals to this team – and assists,” Foden told beIN Sports. “I was involved in both of the goals (against Malta), maybe we weren’t at our best but we got the job done in the end and that’s the most important thing. I always want more for myself, I think I can add goals to this team and assists Phil Foden “I’m enjoying my football a lot at the moment, I’m expressing myself, I’m playing really well. So yeah, I need to keep that up, keep pushing myself to score more and get assists.” With Foden and Saka competing for a place on the right, 62-goal skipper Kane leading the line and the likes of Marcus Rashford and Jack Grealish also pushing to start games, Southgate has an embarrassment of riches in attacking positions. The fact Chelsea’s Raheem Sterling has failed to get back into the squad since the World Cup in Qatar only proves how deep the options are for the national team – although his Blues team-mate Cole Palmer is now involved. The 21-year-old joined Chelsea from Manchester City in the summer, where Foden had seen what he could offer at close quarters. “He’s so relaxed on the pitch,” Foden said of Palmer. “He looks like he’s been there for years and he’s such a young lad with tremendous quality and is someone I know really well. “I tried to help him as much as I could at City when he was coming up and he is at Chelsea now and doing really well so I’m delighted for him to get his debut. “It just shows that if you work hard through the academy, it comes through so I’m really delighted for him.” Read More Can King Kohli be stopped? Talking points ahead of World Cup final England boss Gareth Southgate targets unbeaten run ahead of Euro 2024 Pat Cummins urges Australia to ’embrace’ World Cup final pressure against India Liverpool fly Luis Diaz’s parents to UK for Christmas with son after kidnapping On this day in 2013 – Elena Baltacha announces retirement from tennis England display against Malta ‘not a worry’ ahead of Euros, Gareth Southgate insists

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The secret to living a longer life isn’t found in some elixir or fountain of youth. Rather, it’s said to be found in Blue Zones. Blue Zones are the five regions in the world where people are known to live long, healthy lives. These areas are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece and Loma Linda, California. Here, the foods people eat aren’t just part of some diet - it’s a way of life. The term Blue Zone was popularised by Dan Buettner, a National Geographic journalist who travelled the world studying the cultures of these thriving communities. In a 2020 master class hosted by the Global Wellness Summit, Buettner shared the foundation of living in a Blue Zone: “The big epiphany of all these Blue Zones is that long-lasting health is very rarely successfully pursued; it ensues.” Now, not everyone can pack their bags and whisk themselves off to Italy, but there are many ways to adapt your daily routine to the Blue Zone lifestyle. Here’s what we can learn from these regions: Fibre, fibre, fibre Foods rich in fibre are prominently featured in the diets of those living in a Blue Zone. Beans and whole grains like brown rice and quinoa are high-fibre ingredients that can lengthen your life. Fruits, vegetables, and legumes are also natural sources of fibre. Fibre plays a key role in promoting gut health, managing your weight, and reducing cholesterol levels. Research shows that children and adults need at least 20 to 30 grams of fibre per day, but most Americans get only about 15 grams a day. Whether it’s garbanzo beans in Greek hummus to black beans in Costa Rican soup, increasing your fibre intake is key to living a longer life. Move naturally You don’t need to work out at the gym five times a week to increase your longevity. In fact, residents in Blue Zone areas rarely workout at all, as their exercise mostly comes from activities done throughout the day, such as walking and gardening. Incorporating 20 minutes of movement in your daily routine is just one way to live the Blue Zone lifestyle. Maintain a positive outlook On average, Americans spend nearly five to six hours on their phones a day, from the moment they wake up to the moment they go to bed. Instead, begin your daily routine with a positive meditation, or separate the work day with mini stress breaks. In Blue Zones, residents shed their stress by engaging in sacred daily rituals, such as remembering their ancestors in Okinawa or taking naps in Costa Rica. Or, do like the Sardinians do: happy hour. Connect with others Curating a social circle is one of the main pillars of living in a Blue Zone. In an era of Zoom calls and work from home, connecting with those around us has proven to be a little more difficult than in years past. Even if it’s just a small group, engaging with others who keep you active, eat a similar high-fibre diet, and care about you on a bad day can help you live until you’re 100. Read More 11 best healthy food subscription boxes delivered right to your door 10 best exercise bikes for smashing your fitness goals at home Five waste-free recipes to take your Veganuary up a notch What are Blue Zones and how do they impact your health? Three healthy recipes to get back on track after summer Best burgers in London: Where to eat top patties in the city

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