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Whether you’re after waterproof walking, springy strolls or harder hikes and punishing treks, there are plenty of boots out there which will be a perfect fit this summer. Take a look at five we tried out, to help you put your best foot forward on a summer staycation. Berghaus Women’s Expeditor Trek 2.0 Boots (£99, tiso.com) Key features: No wearing in needed, thanks to super cushioning from the EVA midsoles and OrthoLite footbed. Their split suede upper, robust, grippy soles and all-round performance makes them good value for money. They were also the easiest boots to get on and off, with a wide entry point. Verdict: These snug-fitting – but comfy – walking boots pack a punch for the price and I did a five-miler straight from the box and didn’t suffer any ill effects around the toes or the ankles. They are reasonably lightweight and fairly generous width-wise, although I could feel a slight pinch point mid-foot by the end of the first walk, which evened out the more I used them. The grip is sufficient for tricky hills and they are also waterproof, although I suspect you won’t do the suede upper any good if you’re traipsing through boggy puddles. On the whole, a great all-rounder for the price. Columbia Women’s Trailstorm Mid Waterproof Walking Shoe (£90, columbiasportswear.co.uk) Key features: Their weight – just 290g. Their versatility and good looks mean they wouldn’t look out of place under jeans, if you’re doing a short amble with a stop-off at the pub, or some easy sightseeing en route. Verdict: These super-lightweight boots – which are actually billed as a walking shoe but have some ankle cushioning – are a cross between a sturdy trainer and a light walking boot. They have the comfortable springiness of a trainer – which is great for walking on dry ground – while the grip will hold you steady on more rocky terrain. They are waterproof, withstanding a bit of summer rain, but I wouldn’t be taking them into boggy winter conditions any time soon. They’re ideal for summer, when you don’t want heavy boots for meandering along easy country paths and green fields in the sunshine. Get a size up from your regular shoe fitting and you’ll do miles in total comfort. Helly Hansen W Switchback Trail Helly Tech (£120, hellyhansen.com) Key features: Their toe and heel caps keep your feet secure and protected, they’re fully waterproof and feel sturdy, despite being relatively light. Verdict: These are impressively sturdy boots considering how light they feel, definitely not an enhanced trainer but with an understated, stylish look, which would appeal to both younger and older walkers. During a 10-miler across mixed terrain, they had a sure grip providing stability on rocky, unstable downhill slopes, while the cushioning on super hard surfaces made you feel like you were walking on cotton wool. Get yourself a size up if you want to wear thick socks with them in the winter, but the spongy, comfortable materials used around the ankle and the tongue should assure you of a blister-free trek. Merrell Moab Speed Mid GORE-TEX (£135, merrell.com) Key features: The mid-sole has extra cushioning, which protects the balls of your foot, along with a ‘rockplate’ which helps reduce the impact of unforgiving sharp rocks or stones underfoot. Verdict: With a Gore-Tex lining you can count on, I yomped through muddy fields and shallow puddles and stayed dry – it’s worth paying an extra few quid for the knowledge you won’t be squelching in your boots. In our unpredictable British summers, though, you want plenty of breathability which these boots have in spades. After trying them out on a warm spring day in thin socks, my feet emerged as dry as a bone. Eco-warriors may be impressed with the 100% recycled laces, which didn’t feel flimsy, the recycled mesh lining and 30% recycled rubber in the outsole. AKU Alterra Mid GTX (£229.90, aku.it/en) Key features: The outer sole and impressive grip helps prevent you stumbling on rocky, uneven ground, while there’s excellent protection around the ankle, yet it still feels spongy and comfortable. Verdict: The Italian specialist brand Aku says these sturdy boots are designed for medium terrain and longer rambles over mixed ground, but these were by far the toughest boots, with such impressive grippy soles that I think they’re just as suitable for winter walks. They may be a little extravagant – and a bit heavier looking – for easier summer rambles, but if you’re a hardcore hiker with aims of climbing challenging peaks this summer, these are just the job. And right on cue, Aku has brought out a new lighter weight version of the same boot, so look out for the Alterra Lite Mid GTX. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Do I need to treat my garden furniture before storing it for winter? Prince William heads to New York for UN General Assembly climate week event London Fashion Week: Jourdan Dunn walks in emotional Richard Quinn show

The average Brit starts to get itchy feet in their home after five years, a study has found. Researchers revealed after living happily in their homes for years, the five-year-itch hits, resulting in property owners browsing websites and estate agent windows for their next buy. Looking online at property websites (59 per cent) and taking an interest in ‘for sale’ homes in your neighbourhood (32 per cent) are the major tell-tale signs people are considering a move. And 31 per cent admit thinking about what they can do to get their home ready to sell (31 per cent) is another indication they’re ready to make the switch. Anthony Ward Thomas, of Anthony Ward Thomas Removals, which commissioned the study of 2,000 adults, said: “Moving can be a challenging task, but it doesn’t need to be. “It’s not a surprise for 54 per cent of people, cost is the most important factor when making a move.” The research, carried out by OnePoll, found Londoners get itchy feet the quickest of any region – as they want to move less than four years in. Those in the capital aren’t as willing to stay put in their property either, as they said they could stay at their current home for another seven years at a push – compared to those in the East Midlands who would live at their current abode for more than 13 years. Other top signs people are looking to move home include getting fed up with the neighbours (24 per cent), not having enough storage space (23 per cent) and no longer enjoying spending time in your home (22 per cent). However, one of the major factors putting people off moving was the thought of shifting their stuff (55 per cent). Despite this, only 43 per cent of people who moved home previously said they used a removal company to help them. Yet 59 per cent said if they were to move now, they’d get outside help from a specialist – highlighting just how important they are. In fact, a staggering show of support, 92 per cent of those who had used a removal company said they would use one again. Among the major benefits included not having to do the heavy lifting (62 per cent), being less stressful (50 per cent) and having one less thing to worry about (45 per cent). Others included saving time (42 per cent) and not getting injured lifting heavy things (40 per cent). Anthony Ward Thomas added: “As our results show, one of the major factors which puts people off moving is having to move their belongings. “Using a professional company to help you pack up, move out and move in buys you peace of mind. “It should be any delivery firm’s number one priority to ensure every single item is looked after as if it were their own and to care about every move.” FIVE TELLTALE SIGNS YOU’VE GOT ITCHY FEET: Looking online at property websites Taking an interest in ‘for sale’ signs in your neighbourhood Getting fed up with the neighbours Not having enough storage space No longer enjoying spending time in your home TOP 5 TIPS FOR MOVING HOME, FROM ANTHONY WARD THOMAS: Make a move plan – include all tasks on it and assign them to people and/or companies helping you Clear the clutter – give yourself 5 categories: keep, sell, bin, store or giveaway Hire professionals – don’t cut costs and do a DIY move, it pays to have peace of mind Pack from the top down – start at the top and work downwards, labelling your boxes with what’s in them, where they’ve come from and where they’re going to Box of essentials – from a kettle, mugs and coffee to bedding for the first night and the kid’s iPads, pack up useful items in one box. Read More What is Cheese-pulling? New world record set for highest pull Zombie ant parasite is ‘even more cunning’ than previously thought, scientists say NASA astronaut Frank Rubio breaks US record for longest spaceflight Mother explains decision to breastfeed her four-year-old son ‘My baby’s blue eyes drew praise - but their colour was a warning sign’ What the world’s happiest children tell us about where Britain is going wrong

The Oklahoma City Thunder are transitioning out of their rebuilding phase, and have a roster full of talent and versatility for the 2023-24 NBA season. There are a lot of different ways they can line up to start games.

Sydney Sweeney had a star-studded birthday party, "Winning Time" canceled at HBO, Saquon Barkley suffered a leg injury and more in the Roundup.

Scientist have discovered a fly that... can't fly. In December 2021, the John Midgley and Burgert Muller from the Diversity of Pollinating Diptera in South African Biodiversity Hotspots project went to Lesotho, the only country in the world that has its entire territory located at an altitude of 1,000 metres and higher to see what they could find. At the Afriski mountain resort, they found 51 male specimens of Atherimorpha latipennis (a species discovered in 1956 but whose female had never been described) and a for the first time a female belonging to the same species which couldn't get off the ground. “It’s not unheard of for only the female of a species to be flightless,” says Midgley. “But there were no examples in this fly’s family, let alone its genus.” Martin Hauser, a senior dipterologist at the California Department of Food and Agriculture, who was not involved in the research, told the Guardian: “Active flight has only originated four times in the last three billion years, so it’s always interesting when a species loses the ability to fly. It isn’t super surprising to find flightless species. But it is remarkable when the first case of flightlessness is reported in a family.” Scientists could only make educated guesses about why the female had lost the ability to fly. Despite it being much faster than walking, allowing flies to escape predators. “flight is also costly,” said Midgley. “You have to grow wings, and it uses a lot more energy than walking.” “For the males it is worth flying around and being able to search a larger area for females,” said Hauser. “Even if, while flying, they are exposed to birds and other predators, and risk being blown off the mountain and ending up in a hot valley with no females.” Meanwhile, there are other species that can't fly like ostriches, kiwi and emus. It is thought they evolved to lose flight after the dinosaurs became extinct because there were no predators big enough to hunt them. Fly - you had one job... Sign up to our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

Understanding your gut can be confusing, particularly when it comes to what to eat and which ingredients can support and improve digestive health. To help, Love Your Gut Week (18-24 September) has partnered with author and writer Dr Joan Ransley to share six new simple recipes that both you and your gut will love. Each dish is based on gut-healthy combinations of foods to showcase how easy and delicious it can be to cook to support digestive health. c. From a vibrant breakfast smoothie bowl, to tasty sardines and cherry tomatoes on toast, comforting smokey beans, a fresh pea and prawn stir-fry, herby meatless meatballs and a zingy Mexican chicken and black bean chilli, there’s a dish for everyone to enjoy this Love Your Gut Week and beyond. Breakfast smoothie bowl This smoothie bowl makes a great nutritious breakfast to help kick start the day. Thanks to the oats, muesli, fruit, nuts and seeds, this dish contains dietary fibre, which helps the passage of food through the gut and feeds healthy bacteria. Government guidelines recommend that adults in the UK should consume 30g of fibre per day, but most only manage about 20g. This recipe also provides plenty of plant points, as well as calcium, protein, vitamins and minerals, and a range of polyphenols – to help support the good bacteria in the gut. Prep time: 5-10 minutes | Cooking time: NA Serves: 4 Ingredients: 250g live, plain, dairy yoghurt or plain, vegan yoghurt 2 ripe, medium sized, peeled bananas 30g rolled oats 120g frozen mixed berries, defrosted 80g muesli (no-added-sugar) 20g mixed seeds ie, sunflower, pumpkin, poppy, linseed 30g walnuts, chopped 150g fresh seasonal fruit such as blueberries, raspberries, kiwi, blackberries, strawberries Method: Place the yoghurt, bananas, oats and defrosted berries into a blender and blitz until smooth. You may have to do this in batches. Pour the smoothie mixture into the base of four bowls. Scatter the seeds of your choice into a small pan and heat gently until they are just beginning to brown. Remove the pan from the heat and allow to cool slightly. Sprinkle the muesli between the four bowls, followed by the toasted seeds and walnuts. Finish it off by arranging an assortment of fresh seasonal fruit around the top of the bowls. Cooking tip: If the fruit is not completely defrosted it can still be added to the yoghurt and puréed, which is a nice touch during hot weather. Sardines and cherry tomatoes on toast This dish is made mainly from store cupboard ingredients and is ideal for weekday meals or as a snack. Tinned sardines are a cost-effective way of getting healthy fish oils such as omega-3 into our diet. Omega-3 fatty acids can have a positive effect on the type and abundance of gut microbes and could also play a key role in the gut immune system. The wholegrain toast provides a source of insoluble fibre, which can help decrease your chance of constipation dietary fibre, which can help decrease your chance of constipation. Due to the vibrant colours in the tomatoes and watercress, you will also get a wealth of polyphenols, which promotes the health of the gut. Polyphenols can act as antioxidants in the body, to neutralise harmful free radicals that can cause disease. When polyphenols which promotes good health in the gut. Prep time: 10 minutes | Cooking time: 15 minutes Serves: 4 Ingredients: 4 slices of toasted wholegrain bread 1 clove garlic, peeled 2 tins sardines in oil 150g cherry tomatoes, cut in half 85g watercress 1 lemon, cut in half 4 dessertspoons kimchi or sauerkraut 20g fresh parsley, chopped Method: Rub each piece of toast with the garlic and place on a plate. Remove the sardines from the tin reserving the oil. Cut each sardine in half lengthways along the side where it has been gutted. Divide the sardines between the four pieces of toast. In a small bowl, mix the oil reserved from the sardines with the tomatoes and the watercress. Squeeze a little of the lemon over the tomatoes and watercress and mix well. Scatter the tomatoes and watercress around the sardines on toast and add a serving of kimchi or sauerkraut on the side. Finish with a sprinkle of chopped parsley. Cooking tip: Store any leftover sardines in an airtight container. Left over sardines can be mashed with a little olive oil and lemon juice and used as a sandwich filling. Smokey beans topped with feta cheese and coriander Step aside beans on toast, this wholesome and warming smokey beans dish is packed full of different beans and tasty veggies to add depth and texture, helping to keep the gut happy. The beans are a good source of fibre and a complex carbohydrate, meaning it is digested slowly by the gut. The combination of herbs and spices also increases the diversity of plants in the dish and adds additional micronutrients. Prep time: 10 minutes | Cooking time: 25 minutes Serves: 4 Ingredients: 1 tbsp olive oil 1 medium onion, sliced 2 sticks of celery, diced 2 red peppers, seeds removed and roughly chopped 2 cloves of garlic, peeled and chopped 2 tsp smoked paprika 1 tsp ground cumin 2 x 400g tins of mixed beans, drained 400g can chopped tomatoes 150g feta cheese, crumbled Small bunch coriander, leaves and stalks chopped (or fresh parsley) Method: Warm the olive oil in a large pan and add the onion, celery, red peppers, garlic, smoked paprika and cumin. Cook for a few minutes until the vegetables are soft but not coloured. Add the beans and chopped tomatoes to the vegetables. Fill one of the empty cans with water and add it to the pan. Add half of the chopped coriander. Stir well and bring the pan to the boil. Turn the heat down to a simmer and cook for 20 minutes until the tomato sauce is rich and thick. Add a splash of water if the sauce for the beans gets too dry. Divide the beans between four plates and scatter with crumbled feta cheese and chopped coriander. Serve with baked sweet potato wedges or wholemeal brown rice. Cooking tip: Both the tender stalks and leaves of coriander can be chopped up and used in recipes. If you don’t like coriander, you can use fresh parsley instead. Pea and prawn stir-fry with ginger and coconut This tasty, one pot meal is a real crowd pleaser that screams gourmet but is super simple to make. It’s also great for the gut. The peas and sugar snap peas provide soluble dietary fibre. This means that it is a prebiotic, which acts as food for healthy gut bacteria to feed on. Soluble fibre dissolves in water and can help the passage of food through the gut and soften stools. It also contains ginger, which has been shown to help relieve gastrointestinal discomforts in clinical studies. The colourful vegetables also contain polyphenols, which are known to increase the diversity of bacteria in the gut. Prep time: 10 minutes | Cooking time: 20 minutes Ingredients: 6 spring onions 2 cloves of garlic, peeled and chopped 1-2 fresh red chillies, seeds removed and chopped ½ stalk of lemongrass (optional) 20g piece of fresh ginger, peeled and finely chopped 1 orange pepper, cut into strips 1-2 tsp olive oil 340g frozen king prawns, defrosted 150g sugar snap peas 100g frozen peas, defrosted 80ml coconut cream 100ml vegetable stock 2 limes. Juice and zest one. Cut the other into 4 wedges 30g coriander, leaves and stalks roughly chopped 1 tsp Thai fish sauce 4 nests of wholewheat noodles Method: Trim the spring onions and cut into 2cm lengths. Discard the outer layer of the lemongrass (if using) and finely chop the bottom part of the stem. Drizzle a little oil into a large frying pan or wok and cook the spring onions, garlic, chilli, ginger, lemongrass, and pepper strips over a medium heat until soft but not coloured. Add the prawns, sugar snap peas, peas, coconut cream and vegetable stock to the pan. Add the lime zest and add half of the chopped coriander. Bring the pan to a simmer. Cook gently for 5 minutes or until the prawns are cooked (they will turn pink) and the vegetables are tender. Just before serving add a splash of Thai fish sauce, a squeeze of lime juice to taste. While the vegetables and prawns are cooking, place 4 nests of wholewheat noodles in a separate bowl and cover with boiling water. Drain the noodles after 4 minutes and place a few noodles in the bottom of four warm serving bowls. Serve the prawns and vegetables with the noodles and a scattering of chopped coriander and lime wedges. Cooking tip: Other vegetables can be used in this dish instead of peas, such as baby sweetcorn, fine beans, or broccoli, which all have dietary fibre. Meatless meatballs with a herb flavoured tomato sauce Looking to cut down on red meat? These meat-free meatballs are the perfect substitute. Infused with spices and herbs, this dish is packed full of flavour and high in resistant starch and dietary fibre – all of which contribute towards a healthy gut. Resistant starch is important in the diet because it resists digestion, passing directly through the small intestine to the colon. It is then fermented by “good bugs” to butyrate which plays a key role in reducing inflammation, increasing calcium absorption, and maintaining the health of the gut lining. Prep time: 10 minutes | Cooking time: 30 minutes Serves: 4-6 (makes 20 “meat” balls) Ingredients: 1 tbsp olive oil 1 medium onion, chopped 2 cloves garlic, peeled and roughly chopped 1 x 400g tin chickpeas 1 x 400g tin red kidney beans 1 tsp ground cumin 1 tbsp wholemeal four 1 medium egg Pinch of black pepper Zest from 1 lemon 3 tbsp chopped coriander both leaves and stalks 1 tbsp chopped parsley 50g fine breadcrumbs e.g. panko Rapeseed oil for shallow frying For the tomato sauce: 1 tbsp olive oil 2 cloves garlic, peeled and chopped 2 x 400g tin chopped tomatoes ½ tsp dried oregano 2 bay leaves Method: Warm the olive oil in a small frying pan, add the chopped onion and cook for 5 minutes until soft but not coloured. Set aside and allow to cool. Meanwhile, place the chopped garlic in a food processor with the drained chickpeas, kidney beans, cumin, wholemeal flour, and egg. Pulse the bean mix so there are still a few visible lumps of beans and chickpeas. Transfer to a bowl and season with pepper. Add the fried onion, lemon zest, chopped coriander and parsley to the bean mix. Keep a little coriander back for garnish. Place the fine breadcrumbs onto a plate. Take a tablespoon of the bean mix (about 30g), shape into a ball, roll in the breadcrumbs and place on a sheet of baking parchment paper. Continue rolling the balls until you have used up all the mixture. Place the balls in the fridge while you make the tomato sauce. Preheat the oven to 200C/400F/gas mark 6 and place a shallow oven proof dish in the oven to warm. Warm the olive oil in a small saucepan and add the chopped garlic and cook gently for 5 minutes. Add the chopped tomatoes bay leaf, and dried oregano to the saucepan and heat until they just begin to simmer. Continue to simmer the tomato sauce while shallow frying the meatless “meat” balls. Remove the ‘meat’ balls from the fridge and shallow fry in oil for about eight minutes, or until the breadcrumbs are golden, draining the balls on kitchen paper after frying. You may have to do this in batches and place the balls in the dish warming in the oven. Pour the tomato sauce over the ‘meatballs’ and serve with brown rice and a scattering of parsley and coriander. Cooking tips: For a gluten free option, use gluten free bread to make the breadcrumbs by cutting it into small cubes and adding it to a food processor until fine. Spread the crumbs on a parchment lined baking sheet and bake for 20 minutes at 200°C until golden. Once the breadcrumbs have cooled, add seasonings of choice. For a vegan version, leave the egg out of the recipe and replace the flour with chickpea (gram) flour to help to bind the bean mixture together more firmly. This version of the recipe will be slightly crumblier than the original one, but the meatballs will hold together and taste great. Mexican chicken and black bean chilli Make it a Mexican night without the worry of gut troubles. This recipe contains more than 10 different plant foods and is high in dietary fibre thanks to the black beans. The dish also contains two types of onions. Onions are a major source of inulin, a naturally occurring prebiotic. Inulin travels through the gut and is fermented by the colon helping healthy gut bacteria to thrive, keeping the immune system functioning efficiently and the cells lining the gut healthy. Prep time: 15 minutes | Cooking time: 30 minutes Serves: 4 Ingredients: 1 tbsp olive oil 1 medium onion, peeled and thinly sliced 2 cloves of garlic, peeled and chopped 30g bunch of fresh coriander, stalks and leaves chopped separately 1 tsp ground cumin ½ tsp ground coriander 1 pinch of dried chilli flakes 2 skinless chicken breasts, cut into 1cm strips 1 x 400g tins of chopped tomatoes 1 x 400 g tin of black beans, drained For the tomato salsa: 4 ripe tomatoes, roughly chopped 1 green chilli, seeds removed and chopped 3 spring onions, trimmed Juice of 1 lime 1 tbsp olive oil To serve: 4 wholemeal flour tortillas 1 little gem lettuce, leaves pulled apart and torn 100g low fat Greek style yoghurt Method: Warm the olive oil in a large pan and add the sliced onions and chopped garlic. Cook gently for 5 minutes until soft. Sprinkle the chopped coriander stalks, ground cumin, coriander and chilli flakes into the pan and add the chicken strips, turning them in the hot oil. Add the chopped tomatoes and bring to the pan to the boil. Reduce the heat and simmer the chicken, partly covered, for 20 minutes. Finally, add the drained black beans and cook for another five minutes. The chicken and bean mixture should be quite thick. Mix the chopped tomatoes, green chilli and spring onions and place in a small bowl. Add the chopped coriander leaves, a squeeze of lime juice (to taste) and a drizzle of olive oil Warm each tortilla in a hot frying pan or griddle until the outside begins to char. Place the chicken and bean mix, torn lettuce leaves, a dollop of Greek yoghurt and a tablespoonful of salsa on the tortilla and fold in half. Cooking tip: To make a vegetarian version of this dish, omit the chicken and serve the beans with grated cheddar cheese, salsa, and yoghurt. 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The latest update on Trent Alexander-Arnold's contract negotiations with Liverpool.

The surprise result raises the stakes for Wales' upcoming clash with the Wallabies, fans say.

Chinese police have detained some staff of Evergrande's wealth management unit after the company failed to repay investors, in the first criminal probe launched against the embattled property developer since it was hit by a massive debt crisis in late 2021.

BANGKOK Thailand's new cabinet approved on Monday a budget plan for higher spending of 3.48 trillion baht ($97.64

Moscow is seeking continued support on the Ukraine war, including a suspected North Korea arms deal.

A new study suggests the treatment of A-levels makes it harder for NI students to get in.