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

BBQ like a pro - hints, tips and the ultimate Spicy Prune BBQ Sauce recipe.

Posted by Sunsweet - Thursday, July 21, 2016

Summer is the perfect time for relaxed informal get-togethers’ with family and friends to enjoy each other's company and share some food. And the entertaining highlight of many a long and lazy summer's day? The good old BBQ grill! Read on for hints and tips and how to wow them all with the ultimate Spicy Prune BBQ Sauce recipe. 

King of the Grill!

What is it about this time of the year that sees so many men take up position as King of the Grill? Is it a throwback to the ancient days of the hunter-gatherer? Is it the ritual of lighting the fire, the thrill of an ever-so-slight risk of danger? The joy of being outdoors? Of hanging out with the rest of the menfolk? Of showcasing culinary prowess away from the limitations of the kitchen… and the obligations of the washing-up? Perhaps it’s destined to remain one of life’s unsolved little mysteries!

Whoever ends up doing the cooking, there’s so much more to BBQ food than processed burgers and well-sizzled sausages. This year, why not wow your friends and family with BBQ fare that’s tasty, easy-to-prepare and super-nutritious, too?

Keeping things healthy

BBQing is such a wonderful way to combine two of life's great pleasures: enjoying the great outdoors and eating good food with family and friends. And, with just a little bit of forward planning, healthy lifestyle choices and eating habits don't have to fall by the wayside the moment the grill is fired-up.

Choose:

  • Leaner cuts of meat – chicken, steak, chops.
  • Fish – salmon, monkfish, prawns, tuna, even a whole stuffed fish like mackerel.
  • Colourful veggie kebabs – peppers, red and white onions, mushrooms, courgette, cherry tomatoes, tofu.
  • Baked spuds – as long as you go easy on the butter! – are super-filling and low in fat.

Ditch the white bread-rolls and serve an appetising selection of fresh salads, instead. Chopped fresh and dried fruits, nuts and seeds are a great way to add texture and crunch. And when it comes to dressings, choose fruity chutneys and relishes rather than relying on those calorie-laden sour-cream and mayo options.

Our easy to prepare Spicy Prune Barbeque Sauce is the perfect accompaniment to meat, fish and veggie grills.

Ingredients

Ingredients for approx. 625 ml:
Prep time: approx. 30 min


150g Sunsweet prunes 
1 Onion (diced)
2 Garlic cloves (chopped)
1 tbsp. Oil
2 tbsp. Tomato paste
500 ml Ketchup
3 tbsp. Whiskey
5 tbsp. Worcester sauce
2 tbsp. Apple cider vinegar
3 tbsp. Brown sugar
1 tsp. Salt
½ - 1 tsp. Chili powder
1 tsp. Smoked paprika powder
Black pepper

Instructions

  1. Cut the prunes into small pieces. Heat oil in a pan and fry onion on medium heat until glassy.
  2. Add garlic, prunes and tomato paste and sautée lightly. Add Ketchup, Whiskey, Worcester sauce and Apple Cider Vinegar. Stir in sugar, salt, chili powder, smoked paprika and pepper.
  3. Bring sauce to a boil and let simmer for 15 min, stir occasionally. Pour into clean jars and seal when cooled. The sauce can be stored for 4 weeks.

*Sunsweet tips:Did you know that prune juice can be used to tenderise meat? The fruity flavour complements both poultry and red meats. Soak kebab skewers in water first, to stop them from spontaneously combusting.

Looking for desert and finger food recipe ideas? Check out our Free 16 page Recipe Booklet.

Keeping upset tums at bay

The very best BBQs are remembered for all the right reasons, so don’t let the fun and frivolity get in the way of food safety. According to the UK government's food safety agency, cases of food poisoning practically double during the summer months. And the main reasons for this rise are undercooked meat and bacterial cross-contamination amongst foodstuffs. Yeugh! So, this year, please make sure that you check out safefood.eu for some timely hints and tips on keeping things safe.

Have fun and eat (and stay) healthy!

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.

A side order of body confidence – just in time for summer!

Posted by Sunsweet - Thursday, May 05, 2016

Poor body image; it can be a barrier to both happiness and health, so why not play to your strengths and bag yourself a whole load of body confidence .... just in time for summer. And we'll let you into a little secret: it's as much about your mind as it is about your body!

Embracing diversity – even in the toy world

After decades of criticism about promoting a body shape that is, without drastic surgery, unattainable to most, Mattel have finally given into pressure and released a range of Barbie dolls that more accurately represent the bodies of real women. The new range includes different body types - tall, curvy and petite – and a broader mix of skin tones, hair colours and textures. The changes are long overdue. An opinion piece in Time magazine commented that there have been times when the lack of body diversity in the Barbie range has seemed, at best, outdated and, at worst, downright offensive. And how people feel about their bodies matters.

Body image matters

The way that we feel about the size and shape and overall appearance of our bodies can have an impact, either positively or negatively, on our overall confidence levels. Low confidence, about any aspect of ourselves, can affect our self-esteem making it more difficult for us to try new things. Even if those new things could ultimately end up with us feeling better about our bodies! Things like trying out a selection of healthy, new recipes or giving a fun, high energy exercise class a go.

So poor body image can be a barrier to both happiness and health but, conversely, a report from gov.uk found that having a positive body image is associated with:

  • Making healthy choices, eating and exercising well
  • Treating your body with respect
  • Being self-protective, e.g: avoiding websites/ magazines that promote idealised beauty

But how exactly can that be achieved?

The positive psychology movement

Martin Seligman is a mover and shaker in the field of positive psychology. He has an impressive body of work that focuses on the promotion of good mental health to live a life that is as meaningful as possible. By focusing on our personal strengths, according to Seligman, we can help to boost our esteem thus making it easier for us to make healthy lifestyle choices – including trying those all-important new things! He suggests thinking about what makes you feel excited, what makes you feel invigorated rather than exhausted, what makes you feel joyful and enthusiastic and focusing on those.

Playing to your strengths

So, with summer just around the corner, here are our top three tips for getting yourself a whole load of body confidence. And guess what? It's as much about your mind as it is about your body!

  1. Ignore, if at all possible, societal pressure about body conformity: without personal stylists, flattering lighting and heavy-handed airbrushing, even the cover girls wouldn't look like cover girls!
  2. Embrace your uniqueness, celebrate it, aim to be you at your very best and remember that if you feel good, you'll exude confidence and there's nothing more attractive than that!
  3. Eat well so that you're bursting with energy and, that way, you'll feel more inclined to exercise. And do you know what? You'll glow!

Good luck!

PS: Don't forget to check out our fab healthy recipe collection. And be inspired to try something new.

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.

Exercise: the “miracle” cure. Tips on how to make it work for you!

Posted by Sunsweet - Thursday, March 17, 2016

They call it the ‘miracle cure’...it’s free, has immediate effect, it’s sociable, fun, suitable for all ages, good weather, bad weather, and, there’s now scientific evidence to prove it can help not only reduce your risk of succumbing to major illness but also help you lead a healthier and ever happier life. It's...exercise! Did that come as something of a surprise?

“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” so says Dr Nick Cavill, a health promotion consultant.

The many benefits of regular exercise

And it's true that the positive arguments for regular exercise certainly cannot be overstated. People who exercise typically experience health benefits in the following areas, amongst many others, meaning that they can enjoy a healthier and even happier life:

  • Digestive health
  • Coronary heart disease and stroke
  • Type 2 diabetes
  • Certain types of cancer
  • Osteoarthritis, hip fracture and falls (in older adults)
  • Depression
  • Dementia

*Source: http://www.nhs.uk/Livewell/fitness/Pages/whybeactive.aspx

How much should we be getting?

Although daily activity is important, adults should generally be aiming for a minimum of 150 minutes of exercise over the course of a typical week. Over the winter though, when the days are short, the weather is lousy and – at Christmas, in particular – the demands on our time are dizzying, it can be all too easy to let healthy habits slide. But spring is the perfect time for a fresh start, to overhaul routines for healthy living, to shake off that sense of winter sluggishness – both mental and physical - and to step towards the summer with confidence, positivity and bags of energy. So what are you waiting for?

5 tips to get you moving!

  1. Choose something that you really enjoy whether that's running or cycling or bopping around the house like a teenager!
  2. Team up with similarly enthusiastic people, you'll up the fun quotient and be much more likely to stick to the arrangements that you've made.
  3. Multi-task. We're all busy, these days, so bundling activities together might help to boost your motivation. Spend time with the kids, exercise the dog and get yourself hot and sweaty by organising a high-intensity kick-about in the park. Roll up your sleeves, pump up the stereo and spring clean the house. You get the idea!
  4. Make moving your body an integral part of your day-to-day life. If you need to make an extra special effort, you might find that you start to make excuses or that exercise slips off your priority list.
  5. And finally... Try not to make excuses. Yes, our lives are generally more sedentary these days. Yes, we are increasingly tied to our technology. But if you're not going to take responsibility for your own health, then who is?

Fuel that workout!

For a nutrient-packed and perfectly portable pre-workout snack, why not consider the not-so-humble prune? Naturally sweet, prunes have a low GI meaning that they release their energy relatively slowly to satisfy your sweetie-cravings without giving you the short-term energy rush and sugar-crash of so many other snacks. Prunes are scientifically-proven to help with digestion, a great way to help overcome sensations of inner sluggishness. You might be interested in our Digestion 101, too, to discover more about the health boosting properties of prunes.

Have a 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.

Exercising your right to healthy digestion

Posted by Sunsweet - Friday, January 09, 2015

Any exercise, as long as it is not to the extreme, will increase intestinal contractions and improve your digestive health. Getting your outside moving tends to get things moving inside too.

But not all exercises were created equal and some are better for your digestive health than others. Regular moderate intensity physical activity – such as walking, cycling or participating in sports – has significant benefits for health. It can, for instance reduce the risk of cardiovascular diseases, diabetes, colon and breast cancer, and depression. Even simple changes to the way you go about your daily life such as taking the stairs instead of the lift can help you and your digestive system to move more.

Exercises considered good for digestion

All exercise is good for your internal and external fitness, and according to the World Health Organisation, adults should get a minimum of 150 minutes of moderate intensity aerobic exercise every week. Depending on an individual's relative level of fitness, examples of moderate physical activity could include: brisk walking, dancing or doing the housework. Some exercises in particular are considered more beneficial for your digestive health. So if you are trying to improve your inner as well as external fitness, make sure to include some of the following into your weekly regime:

Aerobic Activities

As aerobic exercise increases the blood flow to all the organs of our body it also increases the blood flow to the digestive tract. The increased blood supply to these areas results in greater intestinal contractions, which in turn releases more digestive enzymes. This makes it easier for food waste to move through the colon and out of the body.

Post dinner walk

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, include at least a 30 minute walk after lunch or dinner. Your digestion will thank you for it.

Yoga – standing and inverted poses

If you think of yoga like a massage for your insides you can imagine how good your body feels after you put it through some simple positions. Quite apart from its proven stress boosting benefits, certain standing poses and inverted yoga poses in particular are good for digestion. If you don't have a class near you or cannot commit time wise, buy a beginners DVD or download an app to get started.

With all exercise be mindful of the fact that digestion does take quite a bit of energy and therefore make sure to allow adequate time after meals before starting exercise. Remember also to always listen to your body's signals, in particular when embarking on a new exercise regime. Your body is a highly tuned machine – if something is not working well – it will let you know!  If you find that one type of exercise doesn't suit you or your digestion, you might consider a different type of exercise such as cycling or swimming until your digestive health is in better shape, and then try it again.

Note: This information is not intended as a substitute for consulting with your Doctor.