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

Get Healthy. Get Motivated. Get Sociable.

Posted by Sunsweet - Tuesday, August 11, 2020

It’s the perfect time of year to establish those healthy foundations that will help you to sail through the winter. But if you're concerned about your resolve and motivation for regular exercise slipping, why not get a group of friends and family together, with social distancing as is comfortable for all of you, and get moving?

Having the support of friends and family is a very strong motivator to lacing up those runners and to get going! Not only is being sociable written into our DNA but studies have found that exercising with a friend is more fun, helps you to stay in shape and gets you out of the house. A study of 1000 women found that 31 per cent consider their friends to be the motivation they need to stay in shape! And, what’s more, there can be a lot of truth in the cliché, “Friends and Families who play together, stay together”. So, when you consider the stats about how much more motivating it is to exercise with a buddy or two, it really does make sense to get a posse together. It’s all good - No excuse!

Four tips to getting a posse of friends together!

  1. Get sociable and start to recruit your motivator posse
  2. The school gates. The office. The gym. Your friends on Social media. These are all rich sources for members of your gang. In fact, anywhere is. Be inclusive. Ask people to invite a friend. And a friend of a friend. When it comes to your posse going, the more, the merrier!

  3. Get creative and brainstorm ideas for trips out and activities
  4. Perhaps there's a park near you, with a walking trail. (Tea room a bonus!). Zumba class, swimming, Yoga, boot camp, lunchtime or evening brisk walk, hiking, cycling, dance classes, Pilates. Or what about staging an old fashioned sports day in the local park? Rounders. Egg and spoon races. Tag. All excellent fun, whatever your age.

  5. Get picnicking
  6. There's something so scrumptious about food eaten out of doors, when you've done a bit of exercise to work up a healthy appetite! Check out our recipes pages for yummy and portable, prune-related ideas.

  7. Get planning
  8. When are you going to meet? Every month? Every fortnight? Every week? Get some dates in the diary. Make sure that you're all committed to sticking to those dates. After all, a few spots of rain never hurt anybody!

Carpe Diem

Autumn is the perfect time of the year to establish some solid foundations – around diet and exercise and all-round healthy living – that will help to see you glide, effortlessly and healthily, through the long, winter months ahead. What’s more, there are often a few quieter weeks to be savoured, in the Autumn - a welcome little breathing space between the stresses and strains of our summer travels and the coming chaos of all-things Christmas.

So, with a little help and motivation from our friends, the perfect time is right now to, Seize the Moment!

Prunes: Your Great Hack to Reducing Your Sugar Intake

Posted by Sunsweet - Wednesday, March 11, 2020
As humans we’re programmed to crave high calorie foods – the survival of our ancestors depended on it. The human body evolved to make the most of high energy sweet foods when they were available, storing the excess energy for when we needed it most. These days we no longer have to hunt and gather like our ancestors (although we’ve got some great  paleo recipes for anyone who follows this diet!), and we’re lucky enough not to have to worry about lengthy periods of food scarcity.  But our bodies still love and crave those sugary foods which too often we don’t convert to energy and instead store in our bodies as fat. 
 

The World Health Organisation (WHO) recommends that adults limit their sugar intake to 25 grams per day – about 6 teaspoons. However, it’s easy to exceed that amount each day – depending on how you start your day you might reach your limit before you leave the breakfast table! In fact, the average consumption for adults in Western Europe is just over 100 grams of sugar, that’s about 25 teaspoons. And while you might think you limit your sugar to the teaspoon you add to your favourite cuppa, there is often sugar hidden in processed foods. 

Aside from the obvious effects of sugar such as tooth decay and weight gain, there are other ways it can impact your health. According to WHO being overweight can increase the risk of: 
  • Diabetes
  • Heart Disease
  • Musculoskeletal disorders (especially osteoarthritis) 
So how can you square those sugar cravings with the need for a healthy balanced diet? Enter your great hack – the humble but amazing prune! A prune is a dried plum, with no added sugar and contains vitamin B6, manganese and copper which all support normal release of energy from foods. Prunes can also help you achieve your 5-a-day of fruit and vegetables. And studies have shown that because they help you to feel full (satiety) they’re a healthy choice to help control overeating.  They make a great addition to your kid’s lunch box – resist the urge to pack a biscuit as a treat and pop in a few prunes instead! A bag of prunes in the car or your gym bag can help you to avoid the temptation to buy sugary treats at the petrol station or after working out, and serve as a great energy source to keep you going throughout your day.



If you love cooking and baking you’ll find prunes could be your new favourite secret ingredient. You can use prunes to reduce the amount of free sugars in baking recipes. Or whip up a batch of prune puree – you can use it to reduce the total sugar content of your favourite recipe! You can even use prune purée as a substitute for butter – great for reducing the fat in your diet and for vegan recipes. Instead of serving up a bowl of cereal loaded with hidden sugars, why not start your day with a nourishing bowl of Fruity Porridge? For an afternoon treat, these Prune Muffins made with prune puree are low fat and full of fibre. Our website has lots of recipes, sweet and savoury, if you’re stuck for inspiration. 

Sunsweet® Prunes and Prune Juice are dried plums from California. Prunes have a low GI-score, meaning they slowly release energy so they shouldn’t dramatically affect blood sugar or insulin levels. In addition, both prunes and prune juice contain fibre. Prunes have 7.1grams per 100grams – about a quarter of your daily needs. 

Our farmers still do the gathering that our ancestors once did. They harvest the plumpest, juiciest Californian plums which are dried as prunes or made into prune juice. So next time you’re at the supermarket, hunt down a packet of delicious SUNSWEET Prunes and a carton of refreshing SUNSWEET Prune Juice! 

Prunes and prune juice can be enjoyed as part of a varied and balanced diet and a healthy lifestyle. For detailed information on the nutrition content of prunes and prune juice please visit our products page.

The Top 6 Questions We’re Asked About Prunes

Posted by Sunsweet - Wednesday, February 26, 2020

Everything you ever wanted to know about prunes – and, quite possibly, a little bit more besides - all in one place! Check out our official, super-informative Q&A on all things Sunsweet prune-related. The Top 6 Questions We’re Asked About Prunes.

  1. Are prunes gluten-free?
  2. Reports suggest that – for a whole host of reasons - as many as one in four of us are now attempting to live gluten free. Gluten is the protein that is found in grains like wheat. And with things like bread, pasta and cereal being such a staple of everyday meal planning, going gluten free isn’t easy. But the good news? All fruit is naturally gluten free and so a serving of prunes or a glass of prune juice can be enjoyed whenever you like. You can even add them to your favourite coeliac-friendly recipes to give them a sweet and fruity twist.

  3. Are prunes suitable for people with diabetes?
  4. Experts recommend that to keep blood sugar levels steady, we aim for a diet with an overall GI of 50 or less. But, happily, that doesn’t mean that sweet and tasty snacks like Sunsweet prunes are a no-no. Harvard Medical School found that the GI of pitted prunes is around 29 making them a low-GI fruit that doesn't dramatically affect blood sugar and insulin levels.

  5. Do prunes contain sugar?
  6. Prunes contain no added sugar. They are simply dried plums: one plum becomes one prune, just with the water removed. During the plum-prune drying process, sucrose is hydrolysed to glucose and fructose so prunes contain minimal sucrose. And prunes are classed as whole fruit so they can contribute towards achieving your 5-a-day, as well as boosting your daily fibre intake.

  7. What effect do prunes have on the digestive system?
  8. For centuries, prunes – and prune juice - have been associated with good digestive health. But now there are scientific findings to support that association, too. Research has shown that - when 100g of prunes are eaten daily, as part of a varied and balanced diet and an active lifestyle – they can assist with normal bowel function just as much as fibre supplements. In fact, prunes should be considered as a first line therapy when it comes to maintaining a healthy bowel.

  9. What is the connection between prunes and strong bones?
  10. Research suggests that prunes, due to the nutrients they provide, could be beneficial for bone health. Prunes contain vitamin K and manganese that - among other functions - have direct benefits for bone health. Prunes are also 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.

  11. And, our favourite, just how exactly does a plum become a prune?
  12. It’s simple, really. Sunsweet prunes are a special variety of sun-ripened plums that have been dried to remove some of the water. A variety with an exceptionally high sugar content, these "Improved French" variety of plums give Sunsweet prunes their distinctively delicious taste; rich and fruity with notes of creamy vanilla. The dried fruit contains similar levels of nutrients – such as fibre - to fresh plums, while offering the added benefit of year-round availability and a long shelf life.

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.

Dietary Fibre 101

Posted by Sunsweet - Thursday, February 20, 2020

What exactly is fibre? Why does the body - every body - need it? What happens to our body if we don’t get enough of it? And how can we ensure that we keep getting plenty of it? Read on for everything you - and your family - need to know about dietary fibre.

Our Dietary Fibre 101

OK. We admit that as health topics go, dietary fibre - and the role that it can play in contributing towards a healthy and normally functioning body – is far from being a glamorous one. And yet, dietary fibre is an important health topic. With a seemingly endless increase of pressure on our time and the proliferation of quick, convenient and very nutrient-poor meals, many of us simply do not get enough fibre from the food we eat on a regular basis.

But what is dietary fibre?

In a nutshell, dietary fibre is the tiny parts of things like cereal, vegetables and fruit that cannot be digested in the small intestine. Instead, this dietary fibre passes further along in the digestive system before most of it gets broken down by bacterial action in the colon. Increasing dietary fibre – as part of a healthy and balanced diet - can help to soften stools, making them easier to pass and helping to keep the complex cogs of the digestive system moving!

If you would like a more detailed understanding of how the digestive system works then our 'whistle stop tour of the digestive system' will be of interest to you.

And it seems that fibre has an even more crucial role to play, too. The World Cancer Research Fund (WCRF) reckon that dietary fibre is protective against bowel cancer. Around 12% of bowel cancers in the UK are linked to eating insufficient fibre, less than 23 grams a day.

Types of dietary fibre

Dietary fibre is typically divided into two groups:

  1. Insoluble Fibre:

    This is made up of the skins of fruits, the stalks and leaves of vegetables and the husks and hard coats of seeds. Insoluble fibre is more slowly broken down and its bulk helps with the evacuation of stools.

  2. Soluble Fibre:

    This is more completely fermented in the colon, it retains fluid, softening the stools and making them easier to pass.

Many plant components contain both soluble and insoluble components of dietary fibre. For example, the skins of prunes are composed of insoluble fibre and the pulp and juice are composed of soluble fibre

Dealing with constipation

If you do become constipated, it is even more important than ever to aim for at least 5 portions of fruit or vegetables a day. Fibre-packed dried fruits and natural, unsweetened juices can both count towards this target. Just three prunes a day count for one of your ‘5-a-day’ portions!

Highly processed foods are best avoided as these tend to be higher in fat, salt and sugar and are often lower in fibre. Get into the home-cooking habit. Our recipe pages are a great place to look, for healthy inspiration.

The role of fluids

To help to keep things moving, digestively-speaking, it’s important to make sure that you drink plenty of fluid. If you’re actively taking steps to increase the amount of fibre in your diet, be sure to increase the amount of fluid that you drink, too. The body is super-efficient at extracting fluid from the colon when it is needed for bodily functions. And even slight dehydration can lead to harder stools that are more difficult to pass. Six to eight glasses of fluid a day - water or diluted fruit juices are good choices – is a useful rule of thumb.

If you’d like to find out more about the role of dietary fibre – especially if you suffer from IBS with constipation – please do take a look at our booklet. It’s packed with expert hints and tips:

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.

5 Top Tips on Comfort Eating ... without piling on the pounds!

Posted by Sunsweet - Wednesday, January 15, 2020

So, what do you think…is it really possible to indulge yourself with tasty, comforting and warming food, without piling on the pounds? Or, come the summer, do you fully expect to be dieting? At Sunsweet, we believe that comfort does not necessarily have to mean calorific.

5 Top Tips on Comfort Eating...without piling on the pounds!

Gaining weight. It's something that most of us accept as “just one of those things”. The World Health Organisation reports that more than 1.4 billion adults are overweight, the findings of which could prove to be very significant.

Why do we crave Comfort Food in winter?

Comfort Foods tend to be high in carbohydrate and sugar, and there are lots of theories about why we crave these heavier foods more in the winter months. There's a school of thought that winter weight gain could be our survival instinct kicking in; that we're fattening ourselves up to get through the colder months and keep our mood buoyant. And there's another more practical thought: when the days get shorter and temperatures drop, our resolve for healthy living plummets and we descend into a circle of eating more, moving less and, ultimately, gaining weight.

So what can be done to counter the sluggishness caused by overindulging?

Our 5 top tips

Plan ahead to maximise meal-times and super-charge your snacks

  1. Seize the opportunity to stock up the store cupboard with more nutritious snack alternatives. Dried fruit – like Sunsweet prunes – keep well, pack a nutritious punch and are surprisingly versatile adding a rich, fruity depth to both sweet and savoury dishes.
  2. Plan meals ahead – and, where possible, prepare them in advance - so that “I’m starving” feeling doesn't automatically equate to grabbing something quick, calorie-laden and unhealthy. Soups and stews are nourishing and warming and if you choose your recipe wisely can be low in fat and calories, and high in taste and comfort, too. Our Minestrone with Prunes Soup is a lovely veggie option with less than 300 calories.
  3. Drinks and snacks can be tasty, little pick-me-ups. But the ‘easy-to-reach’ sugar laden snacks and super-sized coffees can be a disaster, calorie-wise. High-fibre snacks served with a warm drink – herbal teas are perfect - can help to fuel the body and keep everything moving. And an attractively presented plate of fruit, fresh or dried, couldn't be simpler or quicker.
Get savvy about treats
  1. Life would feel pretty dull without the occasional treat. And from time to time, if you really fancy something chocolatey, there's nothing sinful about giving in to temptation. Do a bit of research though to come up with healthier alternatives. Our Paleo Chocolate Pudding is an excellent example of a treat that is flavourful, tempting, looks great, and under 410 calories, too!
  2. Naturally sweet, prunes and prune juice have no added sugars, just naturally-occurring ones; a quick and easy way to keep sweet cravings at bay. Also did you know that a prune puree (blitzing the fruit with water) can be used to successfully replace fat in cakes and cookies? You can find out more, here. And, finally... A warm bath. Super-cosy PJs. Flickering candlelight. A roaring fire. And a good old-fashioned hug. Totally Comforting, Totally Indulgent. Totally Calorie Free!
  3. Enjoy!

50% of all New Year’s Resolutions Fail – Will yours?

Posted by Sunsweet - Wednesday, January 08, 2020

This New Year, why not resolve to do something a little bit different? You could resolve to treat yourself well with delicious food that is super-nourishing, too. You could resolve to create a plan of activity for your family that is, primarily, fun. And who knows? Maybe, just maybe, this year's resolutions will be the ones that you'll actually keep!

How to move your New Year’s resolutions into the 50% that succeed!

How many times have we all proclaimed (almost brazenly!) – to ourselves and to friends - lists of positive, well intentioned New Year's Resolutions which we ‘resolve to include in our lives with energy, spirit, enthusiasm, passion and intent, and yet, statistically many resolutions are set to fail, before they’ve actually commenced! An American study published in the Journal of Clinical Psychology estimated that, every New Year, some 50 percent of the population makes resolutions around things like weight loss, exercise, smoking and finances but 6-8 weeks later their promises are backsliding.

And yet, thankfully, Hope Springs Eternal.

So what can we do, to give ourselves a better chance of maintaining our resolve?

Create an ‘Area of Focus

Peter Bregman, writing in the Harvard Business Review, has offered insights into why the setting of specific goals often fail; ‘we’re taught to make them very specific, very measurable and time-bound .... but it turns out that those very characteristics are precisely the reasons goals can backfire’. Indeed, 6-8 weeks on when we haven’t met those high achieving goals we confidently proclaimed at the start of the New Year, we frequently begin to cheat, bluff ourselves, and lose momentum!

Bergman proposes: ‘Instead of identifying goals, consider identifying Areas of Focus’.

  • an Area of Focus establishes activities you want to spend your time doing; a goal defines an outcome you want to achieve.
  • an Area of Focus is a path; a goal is a result.
  • an Area of Focus settles you into the present; a goal points to a future you intend to reach.

And the beauty of the final outcome is that by narrowing the focus, our resolve becomes real and habit forming.

And we can certainly see the benefits of aiming to maintain a healthy lifestyle rather than introducing harsh exercise regimes and punitive crash diets. It makes sense for healthy habits to be an everyday part of life rather than things that are introduced in a panic on the first of January only to be abandoned a short time later. Having a buddy to support you  in your healthy endeavours is an excellent idea, too. You can share hints and tips. You can celebrate successes and learn from failures. You can cheer each other on, to keep focused and stay committed, when the going gets tough.

Five inspirational tips

If you're in need of a little inspiration, our Healthy Living Guide is an excellent place to start.
If you rely on your motivation alone, that life-affirming, energy-boosting, healthy-weight-maintaining exercise session may never happen! So here are 5 tips on creating a winter activity plan that will help you keep to your Area of Focus in check. 

  1. Change your behaviour by changing your thinking – exercise isn't a chore, it's fun!
  2. Dig out the high-vis, a brisk walk can be refreshing on a cold and crisp evening.
  3. Discover your inner child. If we're lucky enough to have snow, get out there and play!
  4. Sign up for a course. Something fun, like a jive class. Something soothing, like yoga. Whatever floats your boat.
  5. And finally, if the weather really is too foul to leave the house, YouTube is chock-full of workout videos for all ages, tastes and fitness levels.

Hygge: Taking home comforts to a whole new level!

Posted by Sunsweet - Thursday, November 28, 2019

Have you heard of Hygge? Pronounced hoo-guh, it is the Danish one word phenomenon that has taken the entire world by storm. Despite it having previously been deemed untranslatable, it was voted as one of 2016’s words of the year by both the Oxford Dictionary and the Collins Dictionary. But what exactly does it mean?

The definition of hygge

Well, descriptions of hygge vary. Some people would describe it as a feeling of comfort, indulgence, contentment and cosiness. Others would describe it as transforming those regular, everyday moments into something more meaningful; creating a sense of ceremony around your after-work cookie and cuppa, for example, by digging out your best china, lighting a pretty candle and getting your feet up. And still others would describe hygge as something close to a philosophy, a way of slowing things down and taking some time out of a relentlessly hectic schedule to unwind.

Susanne Nilsson, a Danish lecturer at London's Morley College, attempted to explain the etymology of hygge to the BBC, "We have long, cold winters in Denmark. That influences things. Hygge doesn't have to be a winter-only thing, but the weather isn't that good for much of the year. Hygge could be families and friends getting together for a meal, with the lighting dimmed, or it could be time spent on your own reading a good book. It works best when there's not too large an empty space around the person or people."

Making hygge your own

Danish winters may be long and dark and cold but that’s a reality that many of us can relate to! And part of the essence of hygge - creating a warm and inviting environment, gathering friends and family together and sharing food and drink with them, by candlelight – might just be the perfect antidote. So, this winter, why not try making hygge your own? Give yourself the time and the space to do… nothing! Stock up on the tealights, the comforting throws and the super-warm socks and revel in cosy.

But the really good news?  Hygge and a healthy balanced lifestyle don’t have to be contradictions in terms. Think gentle exercise routines at home – yoga, pilates and tai chi are all excellent options. Think comfort foods – like hearty soups and warming stews – that are nutritionally-balanced and nourishing. Think warming, fruit-based drinks with a mulled-wine vibe. Think deep and meaningful rather than fast and furious. We don’t know about you but we could really get used to this hyggelig way of life!

Recipes with added hygge

PS: Why not check out the following super-scrummy, super-comforting and yet super-healthy ideas from our recipe pages? A lovely – and tasty – way to get that hygge-feeling!

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.

Prunes - the Smart Choice for a Healthier Lifestyle

Posted by Sunsweet - Friday, November 15, 2019

Having a healthier lifestyle does not have to involve going to extremes. Start with clearly defined goals, get support for healthier habits and you’ll soon be on the path to success. We’ve put together some helpful tips to get you started if you’re trying to get more exercise or maintain a healthy weight. 

Set “SMART” Goals

Are the goals you are setting for yourself Specific, Measurable and Achievable? Are they Relevant to your life and Time-bound – have you set a deadline to reach them? There is an art to goal setting: if you make it too easy then you’re not pushing yourself enough; too unrealistic and you’ll give up! Some examples of SMART goals might be:
  • Exercising for 30 minutes three times a week, for example, Monday, Wednesday and Friday.
  • Trying one new recipe every weekend.
  • Making sure to eat your five a day every day for a week.

Find an exercise you enjoy

If you prefer the great outdoors to noisy gyms then make walking or running outside a regular part of your life. Find friends to go with you or join a local walking or running group. Having a friend to hold you accountable can encourage you to show up when you’d prefer to stay home! Joining an exercise class can also be a fun way to stay fit – there are so many to choose from - circuits, boxercise, or even tap-dancing. Find a time and location that fits into your existing schedule and make it part of your weekly routine. Don’t forget to use the gift of technology and log your exercises using an app – they’ll help you feel great for those small successes and keep your motivation going!

Top tip: turn your walk or run into more fun with an audiobook!

Just add prunes!

Prunes are delicious straight from the pack as a sweet treat, but their versatility makes them a great addition to a range of savoury and sweet recipes. Whip up a batch of Prune Energy Balls to have on hand for after the gym or when you feel the call of the vending machine. Why not also boost the start of your day with a smoothie made with prunes or a chilled glass of prune juice?

If you’re trying to cut down on added fat, making prune purée may help! Try it as an alternative to butter, replacing it by gram equivalent, and see if you taste the extra succulent sweetness! Making it is easy - all you need are prunes, hot water and a food processor. Even better, it keeps well in an airtight container in the fridge for up to a month! So why not try baking with prunes and see what difference it could make to your sweet treats?

Experiment with recipes you already use or find inspiration by viewing our own dishes. Prunes sweet, fruity flavour contrasts beautifully with spices, citrus flavours and cheeses – for example check out our Asian Fish Curry or Feta, Lentil and Spelt Salad with Orange Dressing dishes. You can even use prunes to make marinade for your favourite meat, fish or tofu dishes. For more confident cooks who prefer doing their own thing rather than following recipes, we’ve put together this flavour pairing guide too. Use it as a starting point to create your own recipes with whatever ingredients you have to hand!

Even if you don’t have much time to cook during the week you can easily add prunes to your diet by stirring chopped prunes into your porridge or cereal each morning. Along with their naturally sweet flavour, they’re packed with fibre and vital nutrients. Just four prunes provide you with 11% of your recommended daily value of fibre, and 20% of your daily Vitamin K . It’s a great way to start your day as you mean to continue – healthily!

The science of satiety and weight loss

Satiety is the feeling of fullness we get after eating. In a study at the University of Liverpool, eating prunes was found to help with weight loss by keeping people feeling fuller for longer. The research involved over 100 people (both men and women) being tested over a 3-month period, and eating the fruit as part of a weight loss diet. Greater weight loss was found in those who ate the prunes than the control group during the last four weeks of the study. After week eight the people eating prunes felt fuller for longer! Dr Jo Harrold, who led the research, said: "Prunes may be beneficial to dieters by tackling hunger and satisfying appetite; a major challenge when you are trying to maintain weight loss."

So here’s a SMART goal to get you started to a healthier lifestyle: walk to your nearest supermarket today, pop a packet of Sunsweet prunes in your shopping basket and try one of our delicious recipes this week! 

Keep it up – you’re doing great!

Posted by Sunsweet - Wednesday, September 25, 2019

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.

The top three nutritional reasons to keep loving prunes this season

Posted by Sunsweet - Thursday, September 12, 2019

Did you know that there are lots of compelling reasons why prunes should be top of the class, and not just at back-to-school time? Not convinced? Well, here are our top three seasonal reasons why you – and your family - should be making friends with prunes!

Understandably, you may be reluctant to kiss goodbye to the summer. But, no matter what your life stage, the autumn is an excellent opportunity to embrace that back-to-school feeling, in whatever way you and yours can this year. September is the perfect time of the year to get back to basics, from a health and fitness point-of-view. And, guess what, prunes are a great place to start!

The top three seasonal reasons to love prunes

  1. You can give your immune system a fighting chance to keep all of those annoying autumnal bugs at bay … with prunes! The dried fruit is a rich source of vitamin B6 and copper, both nutrients are able to help to support a healthy immune system.
  2. The holiday suitcase is back on top of the wardrobe for another year, the nights are getting longer, darker and colder so it’s not uncommon - or indeed surprising - for your energy and motivation levels to start to take a downward turn. But did you know that prunes can help? Vitamin B6 - which we mentioned above - can help you to feel less tired, it also supports the normal release of energy from foods and the transportation of iron in the body. Copper and manganese – both of which are found in prunes – assist in some of these functions too.
  3. Prunes have lots of heart health benefits. They’re naturally saturated fat free and reducing the consumption of saturated fat helps to maintain normal blood cholesterol levels. They’re naturally salt-free, too, and reducing the intake of salt helps to maintain normal blood pressure.

There really is a lot to love about prunes!

Want to find out more? Take a look at our online guide to the health-boosting properties of prunes or check out our FAQ

On a more serious note…

Scientific research has been undertaken into the role that prunes can play in potentially helping to prevent serious illness. And a recent study found that eating prunes regularly, may help to reduce the risk of developing bowel cancer.

Professor Dr Nancy Turner Texas A&M University said: “Through our research, we were able to show that dried plums promote retention of beneficial bacteria throughout the colon, and by doing so they may reduce the risk of colon cancer.”

According to the NHS, bowel cancer is one of the most common types of cancer diagnosed in the UK.

That back-to-school feeling

The daily ‘little break’ and ‘big break’ for kids, and adults, are always a challenge but don’t overlook the snacking potential of prunes. With no added sugar, prunes are naturally sweet. And, let’s face it, which child isn’t on the hunt for something sweet the second they walk in the door?! Negotiating playground and office politics is hungry work after all!

Enjoyed straight from the pack, included in the family’s favourite bakes or whizzed into a smoothie, prunes make the perfect lunchbox filler or healthy after-school treat.

You can check out our delicious smoothie recipe suggestions, here:

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.