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We regularly publish some great healthy living tips, new recipes and other Prune tidbits on our blog

Is Sunsweet prunes juice GMO-free (Genetically Modified Organisim - free)

Posted Tue, Apr 27, 21 by Sunsweet

It’s never too late for a fresh start!

Posted Fri, Jun 11, 21 by Sunsweet

With spring time not a million miles away, February can actually be a great time of the year to breathe fresh, new and healthy life into those daily routines of ours. Check out our tips that’ll help you switch from a fixed to a growth mindset and give your wellbeing goals the very best chance of success!

So, February is here. And – for many of us – the resolutions with which we kicked-off the New Year will already be a hazy memory. Perhaps even a guilty one. Many of us have the desire to be fitter, healthier, happier. Many of us struggle to muster the motivation to achieve that. And many of us feel bad about that!

But the Christmas craziness has long gone. And Spring is just around the corner. This can actually be the perfect time of the year to clean up your act and kick-start some excellent lifestyle routines. So this month, why not be inspired by St Valentine? Ditch the negative self-talk, get into the health and fitness habit and show yourself some love!

Mindset Theory

“Whether you think you can, or you think you can't, you're right.” Henry Ford was, perhaps unwittingly, an early exponent of mindset theory. But modern psychologists, like Carol Dweck, are now proving the truth behind such sentiments: our beliefs have a strong influence on our behaviour and contribute to our success - or otherwise - in many aspects of our lives.

  • “I’m not interested in cooking and, anyway, ready-meals are just so much more convenient.”
  • “I don’t have the time to exercise, during the week. I guess it’ll just have to wait till the kids have grown up a bit.”
  • “In the middle of a busy week, I just snack and run. Healthy food goes out of the window.”

We all have stories that we tell ourselves, that we use as excuses. But when eating healthily and taking regular exercise have proven health benefits, can we really afford not to make them a priority – no matter how busy our lives are?

Reserving the right to change our minds

Our beliefs and our behaviour can become ingrained over the years. But they don’t have to define us forever. According to writer and orator Dr. Tim Elmore by following just a handful of steps, significant changes can be made:

  1. Believe that your brain works like a muscle: This can help us to stop making excuses and to get brutally honest with ourselves about the decisions that we’re making.
  2. Use the word “yet.”: This can go a long way towards helping us to see life as a series of growth opportunities. “I haven’t run a marathon. Yet.”
  3. Affirm variables that are in our control: “I worked really hard to run that 3K” rather than “I’m naturally athletic”.
  4. Surround yourself with “growth mindset” people: We tend to become the people that we spend the most time with so choose wisely!

So now that you have the theory down, about switching to a growth mindset, it's time to arm yourself with some practical tips to achieve those goals. We've pulled together a 32-page Healthy Living Guide to help you do just that. Take the first step towards changing your mindset and download the guide, today!

Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.

It’s Spring – and there’s a sense of celebration in the air!

Posted Fri, Jun 11, 21 by Sunsweet

Don’t forget that the clocks change on the 26th March. What better excuse is there to burst out of hibernation, to shake off the very last dregs of winter sluggishness and to spring forward with confidence and positivity and gratitude?

There really is something so special about the beginning of the spring. It just seems to feel like the perfect season to take a fresh look at our daily routines, to make the small adjustments that are needed to get our health and our wellbeing goals back on track and to take the time out to really celebrate the results.

Life is for living, after all. It’s certainly way too short and too precious to get hung up on counting every calorie or to beat yourself up for skipping a session at the gym. At the end of the day, if our diets are generally healthy with just the occasional well-earned treat and our lifestyles are generally active with just the occasional couch-potato day, we’re actually not doing too badly. And being able to enjoy a busy and vibrant life – fuelled by a varied and nutritious diet – is something to celebrate!

In California – the home of Sunsweet’s extensive prune plum orchards – the spring is a particularly beautiful time of the year. In early March, the orchards become covered in a fragrant blanket of pretty, white blossoms. It’s a truly magical sight! But the beauty is as short-lived as it is spectacular. After just a week or so, the blossoms gently drift to the ground and the orchards’ palette shifts to a deep chartreuse as new fruit forms and tender leaf buds burst.

And that leads us neatly on to new beginnings… It’s hard to believe that it’s one hundred years since the Sunsweet Growers Association was founded making this year a really special one for us, as we’ll be celebrating our centenary! The original Sunsweet farmers were passionate about delivering delicious and nourishing prunes of the very highest quality. And we think that they would be very proud of the fact that the Sunsweet brand is now enjoyed in more than 45 countries and that their legacy - of delivering the best possible prunes to customers – continues. If you’re interested in finding out more, you can watch the fascinating Sunsweet story.  Let the festivities begin!

And last – but by no means least - March offers us two opportunities to celebrate the special women in our lives. The 8th March is International Women’s Day followed by Mother’s Day on the 26th March. Our recipe pages are packed with yummy ideas for starters and mains, puddings and treats. We hope that they’ll prove inspirational for you, as you plan all those special, celebratory meals. Bon appetit!

And Happy Spring!

Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.

Join us as we celebrate 100 years of history!

Posted Fri, Jun 11, 21 by Sunsweet

For an entire century, Sunsweet has been inspiring consumers to eat well and to enjoy a healthy, balanced lifestyle. The company has a rich heritage and deep roots within the growers’ valley of California. But where did it all start?

Once upon a time in California…

Believe it or not, the Sunsweet story began with just one man, Louis Pellier, who imported prune orchard stock from France to California. Louis Pellier introduced Agen prunes to the region in 1850. But it wasn’t until 1917 that Sunsweet was formed. A group of farmers founded and named it the Sunsweet California Prune and Apricot Growers Association. In that first year alone, they handled 43% of the state crop. Today, the company is 250 growers strong, producing 40,000 cases of fruit and juice every single day and exporting to more than 45 countries around the world. In fact, the Sunsweet Growers, as it is now known, is one of the world’s most successful agricultural cooperatives!

Generational Experience and Innovation

Many growers within the cooperative are from family businesses and bring generations of expertise to the craft of cultivating prunes. While building on learnings from the past, Sunsweet has always had an eye on the future too, striving for innovation and improvement. In 1966, for example, Sunsweet developed a unique pitting system. No other prunes in the world are pitted with the same precision and care as Sunsweet prunes, resulting in fruit that is rounder, plumper and more flavourful. The ‘Smart Pitter’ has been improved over the years and remains unique to this day. No doubt, the original Sunsweet farmers, of 1917, would be proud that their cooperative continues to grow, innovate, improve and deliver the best prunes possible to customers.

When plums are dried into prunes, the dehydration concentrates their flavour. The prune becomes about one third of its original size but retains its nutritional value. Did you know that Sunsweet prunes:

  • Contain just over 7g fibre per 100g, that’s about a quarter of your daily needs.
  • Are a source of vitamins like B6 that can help you feel less tired and Vitamin K that supports the maintenance of normal bones.
  • Count towards your 5-a-day with just 4/5 prunes classed as a serving.

A very special place

Sunsweet growers know good farmland when they see it. Sunsweet prune plum orchards are only planted, in the rich soil of lush regions, with rain-free summers and cool but not freezing winters. There are only a handful of places like that on earth and the birthplace of the Sunsweet prune - the San Joaquin Valley - is one of the very best.

It goes without saying, that Sunsweet farmers have strong ties to the land and so it’s only natural for them to be committed to the preservation of nature and to lead the way in green innovation. You can find out more about Sunsweet’s green credentials on the website.

A very special company

Despite the passing of 100 years, Sunsweet’s passion for all-things prune has remained undiminished. The company has an award-winning commitment to quality and customer service and is always investing to ensure the best quality prunes in the world. And the good news for you? All of these measures help Sunsweet to grow prunes that are deliciously plump, succulent and tasty for you to enjoy.

Here’s to the next 100 years!

Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.

Keeping the Family Healthy this Autumn

Posted Fri, Jun 11, 21 by Sunsweet

It may be autumn but it's important to make sure that you don't let the family's healthy habits slope off into hibernation just yet! Our fun tips - on diet and exercise - will make sure that you all stay on top form, well into the winter.

Diet

Avoid calorie-heavy and nutrition-light meals by planning ahead. Our website has loads of warming and yet healthy recipe ideas that are just perfect as the cooler weather and darker nights start to set in. Many of the recipes can be made in bulk and a few portions popped into the freezer for ready-meals with the x-factor.

Try adding extra portions of fruit and veg into every meal. Prunes, bananas and milled seeds, for example, can be buzzed into milk for a satisfying breakfast or for a snack that packs a nutritious punch. And the nutritional value of your family's favourite bakes can be boosted with dried fruit. Chopped Sunsweet prunes, for example, will transform a flapjack.

Use the hedgerows as your larder! A handful of blackberries whizzed up with prunes makes a deliciously fruity compote. Use the compote to add a fruity twist to a bowl of creamy, natural yogurt or enjoy it spread on warm, wholemeal toast. Delicious!

Exercise

Use the garden as your gym! Autumn is the perfect time to get things ship-shape, outside. Clear those weeds, sweep those leaves, dig over those beds. The whole family will have a healthy glow in no time and you'll have the satisfaction of an impressively tidy garden, to boot.

Make a date for an activity – a walk with friends in the country-side, perhaps – put it on the calendar and make sure that you stick to it. There really is no such thing as the wrong weather, just the wrong clothing. Invest in some waterproofs, get the whole family wrapped up warm and get out there. Enjoy!

Never let yourself reach the point of being ravenous, no matter how busy your day turns out to be. It is far better to keep yourself topped up by enjoying small and healthy snacks throughout the day than it is to deprive yourself and, ultimately, end up bingeing on more unhealthy options when you are running on empty. A handful of Sunsweet prunes makes for a quick and tasty snack. Prunes are perfectly portable, too, a good choice for those days when you simply don't have time to stop.

Check out our recipe pages for healthy, and tasty, snacking inspiration!

Happy Autumn!

Keep it up – you’re doing great!

Posted Fri, Jun 11, 21 by Sunsweet

As the Summer season draws - very firmly - to a close, there’s one crucially important task to undertake, to lay good foundations for the months ahead. And the nature of that task? To discover a way to keep motivated around healthy living and fitness regimes throughout the autumn and winter.


The great outdoors

With the onset of darker and colder and wetter nights, it’s hardly surprising that outdoor activities can all too quickly lose their appeal. There are a few ways around that, though, if you think creatively enough!

  • When the weather is changeable, flexibility is key. Rather than planning an outing for a specific day and time, if the weather’s dry, get yourself out there – even if it’s just for a brisk walk around the block while your one-pot dinner is cooking.
  • Instead of a midweek meal or a movie to catch up with friends, why not schedule a regular weekend walk-and-talk?
  • If you invest in some decent, weather-proof gear, a few showers won’t be able to derail your plans. And you could even flask up some hearty, homemade soup for a spot of autumnal alfresco dining!

Indoor activities that won’t break the bank

Gym membership – or even enlisting the services of a personal trainer – can prove to be money well-spent. But, with our increasingly busy lifestyles, it can be difficult to make a regular commitment to a class or a session. And there are lots more cost-effective ways to get the health benefits of physical activity.

From weights routines to rope skipping, from speedy sessions to month-long challenges, you’ll find a plethora of workouts – the vast majority of them being completely free of charge – on-line. YouTube and exercise apps are excellent starting points, for whatever floats your particular fitness boat. You may find yourself feeling overwhelmed by the array of options but – equally - you’d certainly be hard-pushed to ever feel bored!

Reaping the benefits

All forms of exercise – especially if sessions are regular and of moderate intensity – have significant benefits for health. According to the NHS, exercise can reduce the risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

Inside and out

Did you know that getting the outside of your body moving tends to get things moving on the inside, too?

A gentle walk after your main meal is a great habit to get into as it encourages the circulation of blood and oxygen around the body helping to keep things moving inside as you move gently outside. Even if you have no other exercise planned for the day, why not try to include at least a 30 minute walk after lunch or dinner?

Your digestion will thank you for it!

Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.

Light Prune Focaccia

Posted Fri, Jun 11, 21 by Sunsweet

Our Light Prune Focaccia combines the wonderfully aromatic flavours of rosemary sprigs, sea salt and cherry tomatoes with sweet, versatile and super- scrumptious prunes. Made with gluten-free flour, our Light Prune Focaccia is a great option for anybody who is avoiding gluten. But it's also a great option for anybody who simply loves fresh, home-made bread. Our Focaccia is the perfect, Italian-style accompaniment to a range of healthy soups and salads. Delicious!

Ingredients

7 g dry yeast
1 tsp. sugar
1 tsp. salt
40 ml olive oil
350 g gluten-free flour
3 sprigs of rosemary, 2 of them chopped
100 g California prunes
12 cherry tomatoes
Coarse sea salt

Other:
Ovenproof pan 26 cm

Instructions

  1. Dissolve yeast and sugar in 250 ml lukewarm water. Add 30 ml of olive oil. Mix flour with salt, chopped rosemary and prunes. Add the dissolved yeast and stir until smooth. Pour dough into a bowl and let rise for about 1 hour until it has doubled.
  2. Knead the dough again and form a shape that fits into the pan. Using your knuckle, make indentations in the dough, then prick with fork. Brush the pan with some of the olive oil and place the dough inside. Press cherry tomatoes into the dough. Drizzle with the remaining oil. Sprinkle with sea salt and rosemary.
  3. Place into the preheated oven at 180° C (convection oven 160° C) and bake for 35 minutes. Cut the focaccia into pieces and serve.

Tip: Focaccia goes particularly well with rocket pesto.

Linzer Prune Cookies

Posted Fri, Jun 11, 21 by Sunsweet

Keep things simple this Christmas and make your entertaining fuss-free so that you can focus on the important things; like having fun and spending quality time with your family and friends! Our Linzer Prune Cookies are super-festive whether you decide to serve them with mulled wine, hot chocolate or a glass of milk. And the enticing aroma of freshly-baked cookies couldn't be more welcoming for guests!

Ingredients

80 g Sunsweet prunes

3 tablespoons water

280-300 g flour

1 tablespoon baking powder

2 tablespoons ginger spice

50 g brown sugar

100 g butter, softened

1 medium egg 

For the filling:

80 g quince or red currant jam

2 tablespoons water

100 g Sunsweet prunes



To Serve:

Some icing sugar for garnish

Instructions

  1. Preheat oven to 180 °C and puree prunes for the cookie dough with water.
  2. Mix baking powder with flour, ginger spice and sugar. Whisk in butter cubes, egg and plum puree with a hand mixer. Use kneader of hand mixer to knit the dough until smooth. Wrap the dough in foil and place for 30 min in the refrigerator.
  3. Boil water for 2 minutes with the jam. Add the prunes and puree and mix well.
  4. Roll out the dough on floured surface, until 2-3 mm thick. Cut out 36 round cookies (approx. 6cm diameter). Bake half of the cookies for 12 minutes. Cut out little stars (2,5-3cm diameter) from center of the uncooked cookies and bake. Also bake the little stars but take them out a few minutes earlier than the other cookies.
  5. Spread prune filling sparingly but evenly on the round cookies, then place a dab of the filling in the centre and place the cookies with star cut out on it. Press gently. Sift icing sugar over cookies. 

Love Your Bones

Posted Fri, Jun 11, 21 by Sunsweet

Prunes and Bone Health

Bone and teeth enamel are the hardest substances in the body, so what is available to keep them healthy and strong? Many people look after their teeth by brushing daily, but what about our bones? When thinking about improving your bone health your first thought probably isn’t to reach for prunes. However research is suggesting that prunes could in fact be beneficial for bone health, due to the nutrients they provide. 

As with most dried fruit, prunes do not contain significant amounts of calcium (43mg/100g), which is commonly and correctly associated with bone health.  However, prunes do contain vitamin K and manganese that among other functions have direct benefits for bone health. Prunes are high in vitamin K, which supports the maintenance of normal bones and helps with normal blood clotting. Prunes are also a source of manganese, which supports the maintenance of normal bones, and the formation of normal connective tissues (a structural part of bones).

If that isn’t enough to get you reaching for the prunes, they contain further beneficial nutrients. Prunes are a source of vitamin B6, which helps make healthy blood cells in our bone marrow and maintain normal hormone levels including those involved in bone health. Additionally, prunes are high in potassium, which helps your muscles work normally, and without our muscles we would not be able to move our bones. Prunes are a source of copper, which helps support normal iron transport in the body, helps maintain normal connective tissues (a structural part of bones), and plays a role in protecting cells within the body from oxidative damage. The human body is very complex with cells working together and separately to perform all our vital body processes and help us go about our daily lives. Our contribution to this is consuming a balanced and varied diet with adequate amounts of all essential nutrients, necessary for optimal body functions.

Our bones provide strength, support and protection to our bodies and help us carry out everyday tasks. Bones are a living tissue, which is continually growing and changing. Bones, become most dense in our early twenties, from then on the density starts to reduce (IOF 2015) so it is important to look after our bone health throughout life; to help maximise the density in childhood and then minimise the loss in adulthood. Reduction in density and quality of bone in turn increases the risk of fractures. 

"Around the world, 1 in 3 women and 1 in 5 men are at risk of an osteoporotic fracture (IOF 2015)."

Often there are no signs or symptoms of osteoporosis until the first fracture which most commonly affects the hip, spine and wrist; and risk increases with age (IOF 2015).   Fractures can affect quality of life, for example, following a hip fracture, only 40% of survivors return to their pre fracture walking ability (Sipila 2011). As walking is an important weight bearing exercise required for bone health, this may increase the risk of further fractures. 

According to Hernlund (2013), 22 million women and 5.5 million men had low bone mineral density (BMD) or osteoporosis in the EU in 2010, with almost twice as many fractures occurring in women compared to men. Hormonal changes in postmenopausal women can increase bone loss and is a major health concern (Hooshmand 2014).

"The 2010 EU costs of osteoporosis, including 5% from pharmacological intervention, were estimated at €37 billion (IOF 2015)."

We know that following a bone friendly lifestyle can help maximise bone health- that means following a diet that is balanced and varied, alongside plenty of weight bearing activity such as walking, running, gardening, dancing and house work. Prunes can make a useful contribution to your diet, together with a variety of foods including sources of calcium such as milk and dairy products, and vitamin D, from oily fish (eg salmon and mackerel), eggs and sunlight*. 

Learn More about Our Collaboration with the International Osteoporosis Foundation (IOF)

International Osteoporosis Foundation (IOF)

Sunsweet are partnering with the International Osteoporosis Foundation (IOF) as a Nutrition Sponsor to promote World Osteoporosis day. In collaboration with the IOF, we have prepared a number of PDF fact sheets which you can download from the bone health section of our website - For example our Love Your Bones brochure is filled with easy and practical bone friendly information; exercises, recipes and bone building tips for all the family. 

Research

There are now a number of studies that have investigated the role of prunes in bone health and further research is currently being carried out to explore the mechanisms.

Strong bones help protect against osteoporosis so is there a potential link with prune consumption? Metti (2015) studied older, osteopenic, postmenopausal women who consumed 50g (5-6 prunes) or 100g (10-12 prunes) daily for 6 months (in addition to daily calcium and vitamin D supplements). The results indicate that both doses (50g and 100g) may benefit bone health by helping to slow bone loss, so this suggests that prunes are playing a role, but more research is needed to identify how prunes have this effect.  

The increasing weight of evidence suggests prunes could be an effective fruit to help maintain bone health. Choosing to consume Sunsweet Californian prunes as part of a varied and balanced, and a healthy and active lifestyle could see further benefits than you first thought.

*for more information on how to protect your skin and eyes in the sun, visit http://www.nhs.uk/livewell/skin/pages/sunsafe.aspx 

References:

Hernlund E, Svedbom A, Ivergard M, Compston J, Cooper C, Stenmark J, McClosky EV, Jonsson B, Kanis JA (2013) Osteoporosis in the European Union: medical management, epidemiology and economic burden. Arch Osteoporos. 8; 136.


Hooshmand S, Brisco JRY, Arjmandi BH (2014) The effect of dried plum on serum levels of receptor activator of NF-kB ligand, osteoprotegerin and sclerostin in osteopenic postmenopausal women: a randomised controlled trial. Br J Nutr. 112; 55-60.


Hooshmand S, Metti D, Kern M, Arjmandi H (2015) Dose response of dried plum on bone density and bone turnover biomarkers in osteopenic postmenopausal women. Presented at the International Symposium on the Nutrition Aspects of Osteoporosis, June 17-20, Montreal, Canada. 


International Osteoporosis Foundation (2015) http://www.iofbonehealth.org/ 


Metti D, Shamloufard P, Cravinho A, Cuenca PD, Kern M, Arjmandi B, Hooshmand S (2015) Effects of low dose dried plum (50 g) on bone mineral density and bone biomarkers in older postmenopausal women. FASEB. 29; 738.12. 


Sipila S, Salpakoski A, Edgren J, Heinonen A, Kauppinen M, Arkela-Kautiainen M, Sihvonen S, Pesola M, RantanenT, Kallinen M (2011) Promoting mobility after hip fracture (ProMo): study protocol and selected baseline results of a year-long randomized controlled trial among community-dwelling older people. BMC Musculoskeletal Disorders. 12: 277.

Love your bones – with a little help from Sunsweet!

Posted Fri, Jun 11, 21 by Sunsweet

World Osteoporosis Day (WOD) takes place in October, each year. And the campaign call this year is for people, of all ages, to “Love Your Bones: Protect Your Future”. Osteoporosis is a growing problem, globally, and sufferers can be affected by an array of life-limiting symptoms. But it’s not all doom and gloom. There are lots of simple steps that can be taken to help protect our bones.


Beautiful bones!

Most of us pay very little attention to our bones. And yet they provide us with strength, protect our bodies and help us carry out everyday tasks. Did you know that bones are a living tissue, continually growing and changing? They become most dense in our early twenties but then the density starts to reduce making it important to be mindful about bone health, throughout our lives.

Signs of osteoporosis

A first fracture - most commonly affecting the hips, spine or wrists – can often be one of the first signs of osteoporosis. Osteoporosis affects one in three women and one in five men aged 50 years and over. The condition causes bones to weaken and thus break more easily and can lead to serious pain and even long-term disability. Following a hip fracture, for example, only 40% of survivors return to their pre-fracture walking ability and because walking is an important weight-bearing exercise – crucial for bone health – this can exacerbate the condition. In severe cases, even sudden movements – like sneezing – can start to cause problems.

Hints and tips

The WOD’s official website offers the following five tips for healthy bones and a fracture-free future:

  1. Get regular exercise: Strengthening and weight-bearing exercises – like good old walking – are excellent options.
  2. Eat well: Ensure your diet includes plenty of bone-healthy nutrients like calcium and vitamin D. Snacking on nuts or dried fruit can help. And did you know that prunes contain vitamin K and manganese that - among other functions - have direct benefits for bone health?
  3. Cut out unhealthy habits: If you’re still overeating, smoking or drinking excessively, get the help you need and stop.
  4. Assess your osteoporosis risk: If it’s high, you might need prescription medication to protect you.
  5. And if you suspect that you’re high risk? Ask your doctor to run some tests so that you can get the treatment you need.

The role of prunes

Prunes provide a number of nutrients that contribute – in different ways - to bone health:

  • Vitamin K supports the maintenance of normal bones and helps with blood clotting.
  • Manganese also supports the maintenance of normal bones and helps form normal connective tissue (a structural part of bones).
  • Vitamin B6 helps make healthy blood cells and maintain normal hormone levels.
  • Copper helps support normal iron transport in the body and also helps maintain normal connective tissues.

If you’d like to know more, why not check out our Serve Up Bone Strength fact sheet?

Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.

Make friends with technology

Posted Fri, Jun 11, 21 by Sunsweet

In the last decade, our use of the internet has skyrocketed. It’s been blamed for many things including our increasingly sedentary lifestyles. And yet it remains a significant part of our everyday lives despite all of the negative and downright fear-mongering headlines. But can technology actually have a role to play, in helping us to create balanced, happy and healthy lives?

Despite being a huge part of modern lives, the online world often gets a bad rap. If you believe what you read in the press, we’ve replaced couch potato habits for mouse potato habits – equally sedentary and unhealthy - and spend every spare moment surfing the net. Social media – in all its iterations - has been blamed for poor body image and low self-esteem across the entire range of demographic groups. And there seems to be a grain of truth behind the fear.

In England alone, according to the UK communications regulator, Ofcom, people now spend twice as much time online compared with 10 years ago and it would be safe to assume that it is a similar story all across Europe. Much of that time, of course, is spent immobile. And stats from the medical journal, The Lancet, suggest that inadequate exercise is responsible for more than 5 million deaths globally each year. Sobering stuff.

But is there a silver lining to the techno cloud?

At its very best, the internet offers a diverse resource of up-to-date, educational material that is both entertainingly written and accessible. Much of it is absolutely free. And our blog, of course, is an excellent example! Whether you choose apps or websites, social media or online newsletters, there’s lots of content out there to support you in your quest for a healthier lifestyle. Check out our top 3 techno tips, be selective and get informed.

  1. Newsletters – Choose reputable sources

    Sign up to a couple of lifestyle-related online newsletters. Choose ones from trusted sources, that cover topics that interest you – info overload is not our goal, here – and get inspired with everything from recipes for healthy and speedy mid-week dinners to tips on keeping active, whatever the time of year.

  2. Workout Videos Online

    Don't let good habits around physical activity slip. It’s far better to maintain an exercise programme throughout the year so that it becomes just another part of your daily routine, something that’s as automatic as brushing your teeth. And this is another area where technology can be your ally. Whatever form of exercise you enjoy – from boxercise to yogalates – you’ll be sure to find an online workout that floats your boat. Bung a one-pot-wonder into the oven – remember to keep things healthy! – and, while it cooks, pop on your workout video of choice and get moving.

  3. Monitoring Fitness Progress

    Whether it’s monitoring your daily calorie intake with sophisticated food diaries, tracking your levels of physical activity, learning relaxation techniques like mindfulness or even keeping an eye on your menstrual cycle, there’s an app for that! Speaking to Fox News, Scott Snyder – an innovator in the field – said, “The ultimate goal of most of these apps is to change behaviour. Small changes are a big overall win for health.” We couldn’t agree more!

As with most things, getting a good balance is crucially important. Everything in moderation – including technology – and you won’t go far wrong!

Looking for more inspiration? Why not check out our Healthy Living Guide?

Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.

Managing Irritable Bowel Syndrome with constipation

Posted Fri, Jun 11, 21 by Sunsweet

Irritable Bowel Syndrome with constipation is surprisingly common. And with a range of distressing – and potentially life-limiting – symptoms, it's something that you're going to want to nip in the bud. Fast. But don't worry. Help is out there. And there are a number of simple, self-care solutions that might just do the trick.

The Surprising Prevalence of IBS

If you are suffering from Irritable Bowel Syndrome (IBS) you are not alone. According to the IFFGD (*), 10-15% of the World's population suffer from this common complaint. Women, interestingly, are twice as likely to be affected by the syndrome as men. 40% of people have mild IBS, 35% of people have moderate IBS and 25% of people have severe IBS. And yet many people don't recognise their symptoms

(*) International Foundation for Functional Gastrointestinal Disorder

What is IBS and what causes it?

IBS is a condition that relates to symptoms - otherwise unexplained – that affect the digestive system. Symptoms can vary dramatically in their severity and duration and they can also come and go. Although the specific causes of IBS are not clear, psychological factors like stress can be a trigger factor for bringing on symptoms. Diet, food and eating can also affect symptoms with many sufferers noticing that their symptoms appear worse after a meal leading them to speculate about potential food allergies or intolerances. IBS has been subcategorised based on the symptoms: IBS with diarrhoea; IBS with constipation: or mixed, which includes both diarrheal and constipation traits.

Sufferers from IBS with Constipation (IBS-C), suffer from constipation.

Prunes and Normal Bowel Function

Prunes are high in fibre and contribute to normal bowel function when 100g prunes are eaten daily and as part of a varied and balanced diet and active lifestyle. And unlike many juices, prune Juice is a source of fibre.

Managing the Symptoms of IBS-C

The symptoms of IBS-C can often be managed by making dietary and lifestyle changes. People with IBS-C can take steps to alleviate their symptoms by modifying the amount of fibre that they include in their diet. The two main types of fibre are soluble (that the body can digest) and insoluble (that the body can't). Soluble fibre foods include oats, fruit and vegetables. Insoluble fibre foods include wholegrain bread and cereals. If you suffer from IBS-C, it makes sense to try to boost the amount of fibre in your diet and also the amount of fluids that you take in. The IBS Network, in the UK. echo traditional dietary advice for treating constipation and advocate:

  • Boosting the amount of fibre in the diet, adding linseed to cereals and so on.
  • Eating oats with dried fruit – especially prunes and apricots – for breakfast each morning
  • Upping your fruit and veg intake, prunes and beetroot are particularly helpful.

Is there support available for people suffering from IBS-C?

You'll be relieved to hear that there is some excellent support out there. In fact, we've collaborated with The IBS Network UK – the country's national charity for sufferers of the syndrome - to produce a comprehensive, fact-based document packed full of up-to-date info and useful advice about managing IBS-C. The Network aims to facilitate a programme of self-care for sufferers by providing them with good quality information and support.

Why not download the 'Diet for Irritable Bowel Syndrome (IBS) Constipation' booklet to find out about:

  • Dietary hints and tips
  • The importance of fibre in the management of IBS-C
  • Foods to include
  • Foods to avoid
  • An example of a daily food plan

PS: Looking for more info on digestion-related topics? Check out our Digestion 101.

Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.

Mulled Wine

Posted Fri, Jun 11, 21 by Sunsweet

Because January just seems too early to kiss goodbye to mulled wine, our flavour-packed recipe adds a few lovely twists to ring the changes. Flaked almonds and chopped prunes add texture and rum, schnapps or port – the choice is yours! - add a kick. Cheers!

Ingredients

75 g Sunsweet prunes - chopped 

1 cup rum, schnapps or port 

50g flaked almonds 

1 liter of finished mulled wine


Instructions

  1. Soak, chopped prunes in rum overnight.
  2. Heat rum with prunes, to boiling point together with flaked almonds and mulled wine. Do not boil.

Tip! Serve mulled wine with prunes and blue cheese


Never give a second thought to heart health? Discover why that has to change.

Posted Fri, Feb 05, 16 by Sunsweet

Although the official stats around heart disease are sobering – it's the leading cause of death worldwide, after all - there are some simple steps that you can take, around things like diet and exercise and stress-management, to help to effect positive change. Do your heart good, this February, with a helping hand from Sunsweet.

Valentine's Day. It's the perfect excuse to give a little thought to the health of our hearts. But as delightful as all the lovey-dovey stuff is, just for the moment, we're not talking about our hearts in a romantic sort of way. Because the stats around heart health - from internationally-respected organisations like the British Heart Foundation – are sobering.

  • Coronary heart disease is the leading cause of death worldwide.
  • Cardiovascular disease causes more than a quarter of all UK deaths.

Heart disease – the risk factors

Risk factors for heart problems include diabetes, high blood pressure, high blood cholesterol levels and what the British Heart Foundation refer to as 'modifiable risk factors', these are things like physical inactivity and poor diet. Stats from the British Heart Foundation claim that, in the UK:

  • 25% of adults are obese.
  • 50% of women don't get enough exercise.
  • And just 25% of adults manage to get their 5-a-day of fruit and veg.

The organisation undertakes research into the effects of stress, too. And although it isn't necessarily a direct risk factor for heart disease, the coping mechanisms that many of us choose to counter stress – things like skipping exercise and becoming more sedentary in our daily routines, eating foods that are unhealthy in a bid to comfort ourselves and drinking too much alcohol or smoking – just might be.

The benefits of prunes

Our lifestyle, including diet, exercise and the way that we handle stress, has a fundamental impact on our wellbeing, both physically and emotionally. And so a common-sense attitude towards health – like choosing to eat more healthily, more of the time – is really important. A nutritious contribution to a healthy and balanced diet, and a tasty step towards 5-a-day, Californian prunes are sweet, super-tasty and high in fibre. But did you know that they may have heart-health boosting properties, too?

  • Prunes are high in potassium, which supports normal blood pressure.
  • Prunes are naturally saturated-fat-free and reducing the consumption of saturated fat helps to maintain normal blood cholesterol levels.
  • Prunes are a source of vitamin K, which contributes to normal blood clotting.

You can check out a more comprehensive list of the health benefits of prunes, here :

Try our trio of health-tricks

When the going gets tough and the motivation for sticking to healthy habits disappears, it can be helpful to some health-tricks up your sleeve.

  • A walk and talk with a friend means fresh air and exercise, an opportunity to let off steam and rather conveniently, put some distance between you and unhealthy temptations.
  • Build-up a repertoire of nutritious and quick-to-prepare recipes. Our website is an excellent resource. Our Crispy Tofu Tandoori with Prune Sauce , for example, will limit the lure of the Indian takeaway menu
  • Create a list of treats for when you really need to up the feel-good factor. Whether it's dimming the lights, popping on some candles and relaxing in front of the fire. Soothing your body – and mind - in a warm, scented bath. Or enjoying a slice of damn-fine chocolate cake. Because, at the end of the day, just a little of what you fancy may do your heart the world of good!

Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.

No Time to work out?

Posted Wed, Jan 23, 19 by Sunsweet

You might not have time to go to the gym or do a fitness class, but that doesn't mean you cannot get fit. The trick is to try and bring fitness into your everyday life and disguise your exercise by doing things you enjoy. Do you like to dance, cycle, walk the dog or does vigorous housework de-stress you?   All these things are exercise – they get your heart pumping and burn calories.

So no more excuses, everyone can increase their fitness by incorporating these small changes.

Here are our top ten tips:

  1. Don't use the "I've no time to go to the gym" as an excuse. Never has home exercise been so accessible or affordable. If you have a games console already, invest in a Wii Fit or chose from one of the multitude of fitness DVD's available. Just 30 minutes 3 times a week would make a big difference to your fitness levels.
  2. Take public transport and leave the car at home. While it may mean timing your event more carefully, it saves fuel, money and is better for the environment. Also, get off one stop early and walk the rest of the way.
  3. Remember exercise does not have to mean sport. Housework, shopping or gardening can also count towards your daily exercise intake.
  4. When you encounter a stairs and an escalator side by side, chose the stairs. Yes it's easier to stand than walk but walking up stairs is a great mini workout to incorporate into your daily routine.
  5. When going to the cinema, shopping centre or any other place with a large car park, make a habit of parking furthest from the door. In the time spent looking for the "optimum" spot near the door, you will have already walked across the car park and had a little fresh air and exercise.
  6. Walk! It's free, healthy, weight bearing and can be done anywhere. You don't need special equipment other than sensible walking shoes or runners and can take place from right outside your front door.
  7. Don't waste your precious time going to an expensive gym on the edge of town. Find a local class near you by looking at the list of events in your local community centre or church hall.   As well as getting fit, you may even get to know some of your neighbours as you salsa, step or zumba together.
  8. Find a fitness buddy. Instead of catching up with friends over a coffee, tie those laces, put on those jackets and walk and talk.
  9. Forget the car for short journeys - make a habit of walking to your local shop, school or friend's house.
  10. Create more time. If you truly feel that you have no extra time for exercise, then create some!  Get up a half an hour earlier, or turn off your television in the evening for a half an hour or make a decision to go to bed a little later after your evening walk.

On Darker Days, Shine a Light on Emotional Wellbeing

Posted Fri, Jun 11, 21 by Sunsweet

It’s always important to be mindful of your mental health but never more so than when the days get shorter and gloomier. During the winter months, it can be hard to overcome the temptation to grind to a halt, physically. And inactivity, for a prolonged period of time, can throw everything off kilter: from our mood, to the digestion of our food and everything in-between.


Seasonal affective disorder (SAD) – also known colloquially as the winter blues – is a recognised condition. A key symptom of SAD is a low mood that worsens as winter progresses but other symptoms include:

  • Irritability
  • Feelings of lethargy
  • Craving stodgy food and thus gaining weight

It’s always worthwhile seeking medical advice if you feel like you’re struggling to cope with day-to-day activities. But lifestyle adjustments – although sometimes difficult to implement when your energy levels are low – can help with the management of symptoms, too. It’s important to get as much sunlight as possible, for example, and to take positive steps toward managing your stress levels.

The impact of stress on digestion

Stress can be as bad for your body as it is for your head and can exacerbate a range of symptoms including poor appetite and tummy troubles. Digestion is a super-sensitive process, all too easily compromised by the stresses and strains of contemporary living. It’s the body’s way of breaking down food, a normal bodily function about which most of us never give a moment’s thought. But when the digestive system gets out of step, the entire body can feel its unwelcome effects. It can cause emotional issues, like anxiety, and physical issues, like bloating, reflux, constipation and diarrhoea. In these super-busy times, stress can feel almost inevitable. It’s worthwhile having a few tried and trusted techniques to hand, for when the pressure starts to mount. Practice mindfulness, walk with a friend, enjoy a soak in the bath, cook a delicious and healthy meal for you and a loved one to enjoy – whatever helps you to relax!

Lifestyle tweaks

After a long day, it can be hard to find the energy to eat well. But grabbing something convenient that’s low in nutrition may leave you with even lower energy levels – a vicious circle. Why not see if, with a little advance-planning, you can break that cycle? Rustle up some soups and stews in batches so that you can simply warm them up. Compile a list of a few temptingly tasty one-pot recipes. That way, you can prep dinner, pop it in the oven and then wrap up warm and buzz out for a quick walk while it’s cooking. The combination of fresh air and the increased oxygen levels that follow exercise helps to release serotonin, the feel-good chemical. Now that’s what we call a win-win!

Please Note: Prunes are good for digestion and help keep you regular, when 100g are eaten as part of a varied and balanced diet and an active lifestyle. Always consult a GP if you have any health concerns.

Our Beetroot Carpaccio with Fried Bacon Prunes makes a pretty starter!

Posted Fri, Feb 14, 20 by Sunsweet

When it comes to entertaining, it’s handy to have a trick or two up your sleeve. Our Beetroot Carpaccio with Fried Bacon Prunes is more of an assembly job than a recipe – but it couldn’t look prettier and more impressive on the plate! Make sure you slice the beetroot finely and cook the bacon till it has a bit of crunch. The contrasting textures will combine to create a super-tasty starter.

Ingredients

  • 125 g kitchen-ready small-leaved lamb’s lettuce
  • 500 g precooked skinned beetroot
  • Freshly ground black pepper
  • 150 g Feta
  • 7-8 slices of bacon (125 g) (alternative: Pancetta)
  • 100 g Sunsweet prunes
  • 50-60 ml lemon juice

Instructions

  1. Wash lamb’s lettuce, thoroughly drip dry. Cut beetroot into wafer-thin slices, place on 4 large plates and sprinkle with a little pepper. Put lamb’s lettuce around the edges of beetroot. Crumble Feta over this.
  2. Cut bacon into 2 cm wide pieces. Halve prunes. Fry bacon in a coated pan at medium heat without adding any fat until light brown and slightly crunchy. Remove pan from stove. Add prunes, briefly stir fry and heat. Immediately spread everything with the exuded fat and arrange widely on the beetroot and lamb’s lettuce. Sprinkle with lemon juice and immediately serve.

Tip: Ciabatta or wheat bread goes well with this.

Refining: additionally sprinkle salad with Crema di Balsamico balsamic vinegar, if necessary also instead of lemon juice.

Our Chorizo, Prawn and Prune skewers are a snazzy dish, just perfect for parties!

Posted Wed, Jun 16, 21 by Sunsweet

When it comes to summer BBQ dishes, it can be nice to ring the changes. Our Chorizo, Prawn and Prune skewers are really easy to make but will add a touch of sophistication to your table. The skewers are perfect as an appetiser but – with a selection of salads – they’re substantial enough to serve as a main, too!

Ingredients

1 sweet potato (approx. 250 g)

Salt

175 g cream cheese

1 tbsp. Tahini

2-3 tbsp. lemon juice

¼ - ½ tsp. cayenne pepper

8 big prawns (for example tiger prawns, approx. 200 g)

2 tbsp. olive oil

100 g soft chorizo (Spanish sausage with peppers)

12 g Sunsweet prunes

Additional:

4 wooden skewers

Instructions

  1. Peel and cube the sweet potato for the dip. Boil in 100 ml water and a pinch of salt for 10 minutes until soft. Puree the sweet potato pieces in the water it is boiled in. Let puree cool.
  2. lix sweet potato puree with cream cheese, tahini and 2 tbsp. lemon juice. Season the dip with salt, cayenne and lemon juice if needed. Refrigerate.
  3. Put the wooden skewers in cold water for 30 minutes to prevent them from burning on the grill. Peel prawns except for the tail. Cut lengthways and remove the intestines. Wash prawns, blot dry and coat in olive oil. Cut chorizo into 8 pieces. Thread 2 prawns, chorizo pieces and 3 prunes alternately onto each skewer. Grill on a hot BBQ for 4-6 minutes. Serve with sweet potato dip.

Our Fruit Cake with Dried Prunes is perfect for unexpected visitors

Posted Fri, Jun 11, 21 by Sunsweet

Home-baking, you really can’t beat it. Our Fruit Cake with Dried Prunes is a super-versatile bake. Studded with walnuts and cranberries and flavoured with honey and ginger, it’s delicious eaten warm, straight from the oven, as a teatime treat. But it’s scrummy toasted and buttered – as an extra-special breakfast - too.

Ingredients

250 g Sunsweet prunes

4 tablespoons water (or rum)

500 g flour

2 small packets instant dry yeast

100 g butter, softened

2 medium eggs

80 g sugar

2 tablespoons honey

4 level teaspoons ginger spice mix

125 ml milk (room temperature)

50 g walnuts

80 g whole dried cranberries

2 tablespoons flour

Instructions

  1. Preheat oven to 160° C . Puree prunes with water.
  2. Mix flour and yeast. Add butter, eggs, sugar, honey, ginger, milk and prune puree. Mix all together with a hand mixer until dough is smooth. Cover dough and let rise at warm room temperature for about 45 min.
  3. Chop the walnuts and mix with prunes, cranberries and flour. Stir dough on floured surface, flatten and spread the plum mix on it. Fold the dough with prune and the mix well, make sure that the fruits are covered with the dough. Shape dough oblong shape and put into a well greased square baking pan (12” long). Let rise again for 45min.
  4. Bake the fruit cake for approx. 45-50 minutes

Our Simnel Cake is a wonderfully fruity twist on the traditional classic.

Posted Fri, Jun 11, 21 by Sunsweet

Simnel Cake has enjoyed something of a resurgence in recent years. Supermarkets report brisk sales of ready-made versions. But how much more joyful to fill your home with the aroma of cinnamon, nutmeg and candied orange peel as you bake your own? Did you know that the cake is traditionally topped with 11 marzipan balls to represent Jesus’ 11 disciples?

Ingredients

300 g butter

130 g brown sugar

2 tsp. grated lemon zest

4 eggs

250 g flour

1 tsp. baking powder

5 tbsp. starch

½ tsp. ground cinnamon

½ tsp. nutmeg

300 g Sunsweet prunes, diced

50 g candied orange peel

300 g marzipan

1 egg yolk

Other:

cake spring form baking tin, 26 cm


Instructions

  1. Preheat the oven at 170 °C (convection 150 °C).
  2. Mix butter and sugar. Add grated lemon zest. Slowly add eggs, flour, baking powder and starch. Fold in cinnamon, nutmeg, prunes and candied orange peel. Line the bottom and the sides of a cake spring form baking tin with baking paper. Spoon the dough into tin, place in preheated oven and bake for approx. 1 hour. Let it cool completely.
  3. Roll out about 200 g of marzipan and cut a circle (Ø 26 cm). Place onto the cake. Press slightly. Divide remaining marzipan into 11 equal pieces and form eleven balls. Position the balls on the marzipan circle. Brush cake topping with a little beaten egg yolk. Preheat the grill and place cake into the oven. Grill until marzipan begins to brown.

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