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

Emotional wellbeing

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

Posted Thu, Jan 09, 20 by Sunsweet

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.

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

Posted Thu, Jan 16, 20 by Sunsweet

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!

Enjoy!

Are you beach body ready?

Posted Fri, Jun 11, 21 by Sunsweet

Beach body ready. It’s a phrase that can strike fear into the hearts of the best of us! So, what’s the skinny? Are crash diets a no-no? The jury may still be out on crash diets. So is there a less drastic and more long-term approach that we can take?

Do crash diets work?

The jury is out on crash diets. One study of 200 obese adults, published in The Lancet, found that although crash-dieters did lose weight, the approach can be dangerous. That’s because it’s tricky to get all of the nutrients that the body needs when you significantly reduce food intake. So, this summer, why not take a less drastic and more long-term view?

Is there a different approach?

Overeating of any kind is likely to lead to weight gain. But research from Liverpool University suggests that eating 140-170g prunes daily, as part of a weight control diet, may have a positive contribution to weight loss.

Whether you’re at a music festival, having a picnic, on-the-road with the family or just going about your daily business, snacking is an inevitable part of contemporary life. It goes without saying that unhealthy snacks like crisps, biscuits and fizzy drinks should be limited to being an occasional treat. But there is evidence to suggest that nutritious snacks can – and indeed should – form part of a healthy balanced diet.

What’s the science on snacking?

According to the Mayo Clinic, choosing healthy snacks can help to manage hunger and reduce the likelihood of bingeing at mealtimes. The trick is to choose snacks that are satisfying, nutritionally beneficial and relatively low in calories. Because prunes are a fruit - and so lower in energy density than many other snacking options – they can make a convenient, healthy choice when consumed as part of a balanced diet and healthy lifestyle.

Why do we overeat?

Experts in psychology tend to agree that there can be a range of complex, emotional issues behind our propensity to overeat. Learning to tune in to your body and to identify what acts as a trigger for you may be enough for you to make the adjustments needed to reach a healthy weight and to stick to it, long term.

1. Reason #1 You’re constantly on the run

   When life is busy and you’re regularly eating on-the-hoof - grabbing what you can, when you can – your eating patterns can end up muddled. You may not be able to remember the last time you sat down for a proper meal. But day-long snacking can prove surprisingly calorific! Try to take a more mindful approach. Plan ahead so you’ve got a more inspiring store-cupboard. Have a repertoire of recipes for simply-prepared dishes up your sleeve. And promise yourself that – from now on - you’ll take a little time out of your day to enjoy your meals.

2. Reason #2 You’re craving something other than food

   Maybe you’re tired or stressed or both – it’s not uncommon with our hectic lifestyles, after all! Try to be aware of what’s going on for you. If you’re in need of comfort, try not to make food your first port of call. Call a friend. Get outside for a stroll. Give yourself a hand massage. Sometimes a little TLC can go a long way towards filling that gap.

Have a happy and healthy summer!

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 Fri, Jun 11, 21 by Sunsweet

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.

A step closer to healthier Snacking.

Posted Fri, Jun 11, 21 by Sunsweet

Snacking. It really is an everyday part of modern life. But, watch-out, not all snacks are created equal! So, how can you make healthy choices around the whole snacking issue and yet avoid being caught out by the convenient but calorific-loaded and nutrient-light options when the munchies strike?

The important role of healthy snacks in the diet

Overeating of any kind is likely to lead to weight gain, in the long term. And unhealthy snacks – like crisps, biscuits and fizzy drinks – should certainly be limited to being just a very occasional treat. But there is compelling scientific evidence that nutritious snacks can – and indeed should – form part of a healthy balanced diet. According to the Mayo Clinic, choosing healthy snacks can help to both manage hunger, in the short-term, and reduce the likelihood of bingeing when it comes to mealtimes. But the trick is to choose snacks that can kick hunger into touch while, at the same time, be nutritionally beneficial and keep calorie counts low.

Kids' stuff

The evidence to support the positive role of snacking is even more compelling when it comes to kids. Childhood is a time when young bodies are growing rapidly, and any parent will confirm, kids shoot up fast. But children have smaller stomachs than adults meaning that they usually feel fuller quicker. According to a 2009 study by the WHO, snacking can be a good way for children to meet their extra nutritional needs and to support normal development. Why not give our Prune Energy Balls recipe a go? They're tasty,  healthy, easily-made and can last up to a week!

Trends in snacking

In today’s on-the-run society the temptation of the quick-fix convenient snack, often in the form of the nutritional bar, may appear to be just what a hungry tummy ordered. Clever advertising may suggest health values, however, nutritionists agree that not all nutritional bars are created equal! Many are high in refined sugar and can have as much saturated fat as a regular confectionary bar.

A recent Mintel report on snacking suggests that there is a growing preference for healthy food choices. And young people - the Millennial generation of 21 to 38 year olds, for example – were likely to snack for function and focus, with 39% snacking to get an energy boost. And California prunes tick lots of these boxes.

• Sweet (Prunes contain only naturally occurring sugars, with no added sugar.)
• Super-tasty
• Packed with nutrients 
• Low Glycaemic Index (GI) of 29, which means that their sugar is released relatively slowly on digestion, helping to avoid the “rush-and-slump” that can be associated with other snacks.

It makes dietary sense to have a repertoire of easily prepared snacks up your sleeve, ideally ones that can be made advance, are suitable for the whole family and can be enjoyed whenever you're on the run. Think school lunch boxes, pre or post-exercise pick-me-ups, an office 'deskfast'. Check out our Prune Energy Balls - tasty, satisfying and nutritious.

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.

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

Posted Fri, Jun 11, 21 by Sunsweet

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.

Boost your happiness and wellbeing by spreading some Gratitude. It’s scientifically proven!

Posted Fri, Jun 11, 21 by Sunsweet

Super simple ways to significantly – and sustainably - boost your happiness levels and enhance your physical and emotional wellbeing, in the process. Read on for research-based evidence about accentuating the positive and getting grateful. Start small and – before you know it – you'll have a whole heap of happy!

Start loving the Gratitude!

The Spring can be a great time for an overhaul. A chance to rid ourselves – once and for all - of the old habits that no longer serve us and to embrace some healthy, new ones. Habits like acknowledging events - like Mother's Day and Easter - and commemorating them, in a way that feels meaningful to you. Habits like celebrating successes large and small. Habits like noticing the positives, however tiny they may be, and expressing gratitude for them. And there's research-based evidence about the value – from both an emotional and a physical point of view – for making these super-simple step changes to your everyday habits.

The Science of Celebration

The Greater Good Science Center (GGSC), at the University of Berkeley, offers up some compelling reasons for all of us to get into the gratitude habit. Because according to Juliana Breines, writing on the organisation's website, happiness research – spanning some 20 years – has one key message for us all: give thanks.

After analysing the results of countless scientific studies, the GGSC found that developing an attitude of gratitude can, amongst other things:

• have a positive impact on our emotional wellbeing and on our relationships
• reduce our likelihood of becoming depressed
• increase our resilience when faced with life's many and inevitable challenges

Grumbling and thinking negatively can, all too easily, become a habit. If you look at the messages that we're bombarded with - from the myriad 24/7 news channels, for example - the vibe is predominantly downbeat. But there's no need to panic. The GGSC have come up with four simple tips that should help you to cultivate a healthy sense of gratitude, no matter what life throws at you!

Get Grateful: In 4 Simple Steps

1. Count your blessings

   Remember that even on the very worst of days, something positive will have happened. Spend a few minutes jotting down these good things, however small or insignificant they may seem. According to a study by the Positive Psychology Center, at the University of Pennsylvania, “completing this exercise every day for one week led to increases in happiness that persisted for six months”. Impressive stuff!

2. Mental subtraction

   Without stressing yourself out too much in the process … imagine that something you currently have is gone. Applied to possessions, to jobs and even to people, this simple trick alone might be just enough to make you appreciate those things and to stop taking them for granted!

3. Savour

   In their book, “Savoring: A New Model of Positive Experience”, Fred B. Bryant and Joseph Veroff extol the virtues of a regular “Savoring Walk”. Walking for just 20 minutes, on your own, every week and paying hyper-close attention to the sights, smells and so on of your surroundings can – the authors found - have a positive effect on your happiness levels, a full week later.

4. Say “Thank You”

   Really, could it get much more simple than that? And just imagine the warm glow that the recipients of your gratitude will experience, too. Now, that's what we call a win-win.

Reasons to feel grateful – think prunes!

And while we're feeling celebratory and expressing gratitude for the small things, let's hear it for the prunes!

Prunes; A super-quick and fruity snack. A rich, indulgent note in an elaborate feast. And lots of things in-between. Convenient, natural and a wonderfully versatile addition to a range of dishes, both sweet and savoury - really do deserve a dollop of gratitude.

So, we've acknowledged that prunes are delicious but did you know that they're actually pretty good for you, too? Follow the link to discover even more reasons for you to be grateful for Sunsweet prunes!

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.

Delicious Christmas gifts for the Foodie in your life

Posted Fri, Jun 11, 21 by Sunsweet

We hate to have to break it to you, but Christmas is just around the corner! So what do you reckon, could this be the year that – with a little forward planning - you manage to minimise the stress, maximise the joy and makes lots of happy, family memories along the way?

In the age of technology, the pressure to create a flawless and fashionable family Christmas can start to mount. Social media is awash with sumptuous and stylish images that are far beyond the reaches of most of us. But before you get swept away and dispirited by unattainable standards, why not take a little time to get to the bottom of what the spirit of Christmas actually means for your family? If you’re anything like us, family and friends, festive foods and fun will certainly come close to the top of the list!

So this year, why not get organised ahead of time and set aside a day or so to rustle up some delicious foodie gifts for your nearest and dearest? Get the whole family involved because kids of all ages really do have a part to play. Even the tiniest of tots can help to decorate the labels for bottles and jars, for example. And what a wonderfully creative way to spend a gloomy autumnal weekend; filling your own home with aromas that will conjure up the festive season while creating unique and scrumptious gifts that have a truly personal touch!

The positive psychology behind homemade gifts

According to Allison Pugh, a sociologist at the University of Virginia, gift-giving is “an expression of truly seeing the other person and knowing what they want." And who wouldn’t want a festive spiced Christmas cake, jewel-coloured jars of chutneys and preserves or – for the more decadent people on your gift list – bottles of alcohol-marinated fruits? Home-made foodie treats make for Christmas gifts that go on giving long into the New Year. A study published in the Journal of Marketing discovered that people felt that homemade items showed more love and that – generally speaking - love is the message that people wanted to express. The study’s authors found that handmade products were perceived to be, “literally imbued with love." And Allison Pugh is in agreement, “If gifts are about expressing and forging love, one of the best ways to do that is with your own time. That will always be a really powerful gift." We couldn’t agree more!

Delicious edible gifts

Our easy-to-make Prune and Orange Marmalade and fragrant Prune Chutney are excellent places to start. Why not make a double batch and pop a jar of each into everybody’s stocking? If you fancy trying your hand at something a little more challenging, our Prune Biscotti with White Chocolate and Prune Stollen are well worth the effort! Although biscotti are best eaten within 4 weeks, they can be stored in a sealed container for up to 8 weeks. And stollen will last for several weeks if covered and kept in a cool, dry place. In fact, the loaves actually become more moist and flavourful as they age. Decant your bakes into pretty bags or boxes just before gifting. Getting your little ones to create hand-written labels with serving suggestions is a lovely finishing touch. The Prune Stollen, for example, is delicious toasted and served warm with a generous dollop of our Prune and Orange Marmalade.

Enjoy!

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 Fri, Feb 21, 20 by Sunsweet

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.

Don't let stress play havoc with your health, this Christmas!

Posted Fri, Dec 13, 19 by Sunsweet

Stress. An inevitable part of modern life, especially at Christmas? Or something that we can – and should – take steps to influence and improve? Slow down the pace, this Christmas, and - you never know – you might actually enjoy it! Check out our tips on reducing those health-impacting stresses to enjoy more precious time with family and friends.

Can you make this Christmas your happiest and healthiest yet?

There's a school of thought that stress is an inevitable aspect of contemporary life. And we all know that Christmas can be an emotionally challenging time; a heady combination of family ‘differences’, money worries, general fatigue and the slipping of healthy habits, , can play havoc with our stress levels.

Stress – a widespread issue

The World Health Organisation defines stress as “the reaction people may have when presented with demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope”. Most of us can relate, in some way, to those feelings, especially at Christmas. Expectations are sky-high but with so much going on, often the energy levels and resources, required to deliver on those expectations, can be low. So what can you do to help reduce stress in your life?

Stress-busting tips

Here are three things that you could try, today,:

1. Try to figure out the source of your stress, if you can. It could be your place of work. It could be your home. The places where we spend most of our time are good places to start in tracking down that source.
2. Where possible, identify the steps that you could take to effect positive changes. And then make those steps. Start with small changes, at first, especially if you're feeling vulnerable.
3. Make sure that you have some stress-busting strategies at your fingertips. Listen to soothing music. Practice mindfulness. Chat to a friend. Go for a walk. Take a long, hot bath. These are all excellent methods of de-stressing and couldn't be more simple.

Stress and tummy troubles

Digestion is a super-sensitive process, all too easily compromised by the stresses and strains of contemporary living. Stress can exacerbate a range of symptoms – including poor appetite and tummy troubles. These vary from person to person, but when the digestive system gets out of step – for whatever reason - the entire body can feel its unwelcome effects like bloating, constipation and indigestion.

Prunes can help!

Prunes have long been associated with digestive health and now there are scientific findings to support this. Research suggests that prunes should be considered as “a first line therapy” to maintain a healthy bowel. The research found that when 100g of prunes were eaten on a daily basis, they helped to support normal bowel function.

Why not check out our Digestion 101, too, to discover more hints and tips on maintaining a healthy digestive system?

With our very best wishes for a healthy, happy and stress-free Christmas!

Don’t let your travels upset your tum!

Posted Fri, Jun 11, 21 by Sunsweet

With holiday season well under way, we’ve all heard our fair share of anecdotes about travellers’ tummy troubles. Each of them more “TMI” than the last. But did you know that, by following just a few simple steps, it’s possible to dramatically improve the chances of you – and your family - maintaining good digestive health while travelling?

Concerns about food safety issues and the likelihood of subsequent, unpleasant illness. The digestive system getting out of synch. And a relaxed family holiday, memorable for all the right reasons. Are these three things something of a paradox, perhaps, a contradiction in terms? Because a survey by CondéNet and the California Dried Plum Board, found that digestive health problems were far from uncommon amongst holiday-makers.

• More than 75% experienced occasional digestive problems while traveling
• 42% suffered from constipation

What causes ‘travelers’ tummy’?

When travelling, it’s important to be sensible and aware about food safety and health. But you need to balance this caution; becoming paranoid about every morsel could just as easily spoil your holiday!

Simple precautions include:

• Checking if the local tap water is safe to drink. If in doubt, opt for bottled water.
• Holding-off on ice cubes (salads, deserts and drinks) if you think the local water could be an issue.
• Sticking to cooked food that has been freshly cooked and served piping hot.
• Choosing the more popular cafes and restaurants; locals are likely to avoid the duds!
• Using wipes and antibacterial gels - they can be really useful for keeping the family’s hands clean, when you’re on the go.

If you’re unlucky, don’t panic. Take in plenty of fluids. Chamomile and raspberry leaf tea are natural remedies that you can try, to gently relieve diarrhea. And crystallized ginger is said to help alleviate nausea.

And what about the opposite side of the coin, Constipation?

Letting healthy eating habits slip, while on the road. Grabbing convenience food and snacks that are far from optimum, nutritionally. Not getting enough sleep. Not getting enough to drink. Struggling to get used to dramatic changes in temperature. Finding it stressful, the whole experience of being away from home. Getting used to unfamiliar ingredients and new flavours. There are a whole host of reasons why the fine-tuning of the digestive system may end up a little out-of-whack.

"The disruption of one's normal routine/schedule is inevitable when one travels. But eating poorly is controllable by the individual. People really need to look at their food choices either while traveling or at home. They don't realize that there are simple preventative solutions which may help alleviate bouts of digestive discomfort that can occur on the road," says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center.

Where possible, include plenty of fresh fruit and veg in your holiday diet. But make sure that you pack some non-perishable dried fruit, too – like Sunsweet prunes. Prunes are known to help maintain good digestive health. And the whole family will love their super-sweet flavour.

Good digestive health – it’s what we do!

At Sunsweet, we’re passionate about good digestive health and we’re more than delighted to share our expert insights. Check out our top four tips for good digestive health and Simple Health Tips for People on the Go.

And – for even more comprehensive info - why not download our Healthy Living Guide ?

Bon Voyage!

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 Fri, Jun 11, 21 by Sunsweet

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.

Get Healthy. Get Motivated. Get Sociable.

Posted Thu, May 13, 21 by Sunsweet

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

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!

2. Get creative and brainstorm ideas for trips out and activities

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.

3. Get picnicking

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.

4. Get planning

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!

Have we forgotten the real meaning of Christmas?

Posted Fri, Jun 11, 21 by Sunsweet

This year, why not tune out of what the media – and everybody else - tells you about the perfect, family Christmas? You might just be able to conjure up a Christmas – with much less pressure, that suits your family down to the ground. Also, read our tips on keeping the whole family moving, even when the TV and choccies call!

Have we forgotten the real meaning of Christmas?

At Christmas, we can feel under more pressure than ever to be living the perfect life. Perfectly grateful children, patiently taking turns to open their perfectly chosen gifts. A perfect meal - home-cooked from scratch and festooned with everyone's favourite trimmings – being tucked into with gusto from a perfectly decorated table. A perfectly flambeed Christmas pudding... OK, you get the idea. And it's lovely, in theory. But the pressure – for the person who's expected to conjure up this vision of Christmas perfection, often single-handedly – can become too much.

Real Meaning

This Christmas, why not resolve to cut yourself some slack? Think about what Christmas means to you. Ask your family what Christmas means to them. Tailor-make a Christmas that's packed full of meaning for your family. And forget about everything else. There is no gold standard for the perfect Christmas. What's perfect for you, is perfect for you. (And there's a lot to be said for pre-peeled spuds!)

Keeping Active

We all know that physical activity – even if it's the last thing we feel like doing – can make us feel more energetic and generally improve our sense of wellbeing . So, even on the big day, make sure that you give your family plenty of opportunities to get moving.

• For older kids, turn clearing the table and washing the dishes into a race-against-the-clock.
• Younger kids can organise each person's present piles – into bags or boxes – so that you can at least see the living room floor or, better still, so that they can be transported to the respective rooms.
• Even the tiniest of tots can be put in charge of sorting wrapping paper and packaging for recycling.
• And if tempers and tears seem inevitable – and not just amongst the toddlers! - it's time for some fresh air and a change of scenery. Bundle everybody up. Set off for a brisk stroll around the block. You'll have rosy cheeks – and sweeter moods – in no time.

Is five-a-day still enough? When it comes to fruit and veg, more is definitely more.

Posted Fri, Jun 11, 21 by Sunsweet

With scientific studies now suggesting that five-a-day may no longer be enough, how can we ensure that our family are getting the fruit and veg that they need, for optimum health, while keeping things interesting – and tasty – at mealtimes?

Summer is a great opportunity to finally step into the sunny season with confidence, positivity and gratitude. Phew! And the perfect fuel for all of that? Delicious fruit and veg and plenty of it!

So, is five-a-day still enough?

Based on the World Health Organisation's recommendations, the five-a-day fruit and veg guidelines were introduced in 1990 with the aim of lowering the risk of heart disease, stroke, diabetes and obesity. Almost a third of us struggle to regularly get our five-a-day. But a 12-year study, 2001 – 2013, by University College London has found that we may benefit from actually doubling-up on the official guidelines and aiming for ten portions of fruit and veg a day instead, to significantly lower the risk of premature death. The study’s lead author, Dr Oyinlola Oyebode, went on record to say: “The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. My advice would be however much you are eating now, eat more.”

Variety – the spice of a healthy life

Whether your fruit and veg is tinned, fresh, frozen or dried – like scrummy Sunsweet prunes – it all counts towards your five-a-day. Great news, especially if you're aiming for the more ambitious ten daily portions! The trick is to keep things interesting, so that you and your family don't get bored. And a really great way to do that is to try – for as many of your meals as possible – to have a seasonable focus to the ingredients that you choose.

Did you know that just three prunes count for one of your daily portions? This is great news, especially if you're aiming for the more ambitious ten daily portions! The trick is to keep things interesting, so that you and your family don't get bored. A really great way to do that is to try – for as many of your meals as possible – to have a seasonable focus to the ingredients that you choose. Our recipes pages have lots of inspirational breakfast, mains, salads, desert & sweet treats, salads etc ideas to help you on your way.

Seasonable Treats

With the changing of the seasons, there's something lovely about taking advantage of the natural diversity – the flavours, the textures, the scents and the colours – of seasonable foods. And it's a great way for you and your family to ring the changes at meal-times and to try lots of different foodstuffs throughout the year. Wild garlic, morels and salad staples like spring onions, watercress and rocket are all excellent at this time of the year and make superb foundations for the lighter dishes of springtime as we naturally gravitate away from winter stodge. And if you're feeling inspired by all-things seasonable, why not try growing your own?

Grow your own!

Growing your own is easier than you might think. Vegetable gardening – with a raised bed or even just a handful of pots – is a great excuse to get the whole family out into the fresh air. And eating healthful foods - that you have watched grow from seed – can help to tempt even the fussiest of eaters into trying new things. There really is something magical – for kids of all ages – in the transformation from seeds to shoots to something scrummy. Salads are a super-simple starting point. A sunny spot. Plenty of water. And you really can't go wrong.

And finally...

You can check out Sunsweet's eco credentials, 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.

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.

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. 

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.

Peppered Lamb Fillet with Balsamic Tomatoes

Posted Fri, Jun 11, 21 by Sunsweet

The weather outside may still be Oh so wintry. But don't worry! Wintry nights are the perfect excuse to stay at home, get cosy with the people you love and serve up something special. With its deliciously sweet and fruity sauce, our Peppered Lamb Fillets couldn't be more perfect. Bon appetit!

Ingredients

3 tbsp. black pepper 

3 tbsp. coriander seeds

4 lamb fillets

7 tbsp. olive oil 

2 cloves of garlic 

2 sprigs of rosemary 

7 tbsp. of honey 

80 ml balsamic vinegar 

100 g cherry tomatoes, halved 

100 g California prunes, coarsely chopped 

250 g polenta semolina

½ bunch of parsley 

2 sprigs of sage 

40 g Parmesan cheese (grated) 

Salt 

Instructions

1. Finely chop pepper and coriander. Wash lamb fillets, pat dry and season with pepper and coriander. Heat 4 tablespoons of olive oil with crushed garlic and rosemary. Add the lamb fillets and fry on each side for 2 minutes. Then wrap the meat with garlic and rosemary in tinfoil and bake on a baking tray in a preheated oven at 160° C for 15 minutes (convection oven 140° C).
2. Add honey and balsamic vinegar to a pan. Allow to boil for 5 minutes, add cherry tomatoes and prunes, then remove from heat.
3. Bring 1 litre of water to a boil together with 1 teaspoon of salt and the remaining olive oil. Stir in polenta and leave to simmer for 10 minutes over medium heat. Finely chop parsley and sage and stir into the polenta semolina. Fold in Parmesan cheese.
4. Take lamb out of the oven, let it rest for 2 minutes and cut into slices. Serve lamb with polenta and balsamic tomatoes.

Tip: baby spinach salad works well as a side dish.

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