Sunsweet Blog

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

Exercise

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.

Change your behaviour by changing your thinking – exercise isn't a chore, it's fun!
Dig out the high-vis, a brisk walk can be refreshing on a cold and crisp evening.
Discover your inner child. If we're lucky enough to have snow, get out there and play!
Sign up for a course. Something fun, like a jive class. Something soothing, like yoga. Whatever floats your boat.
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

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.
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.
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

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!
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.

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.
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!

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!
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!
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.

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

Cut the prunes into small pieces. Heat oil in a pan and fry onion on medium heat until glassy.
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.
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!

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

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!
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!
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.
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!

Can you boost your chances of avoiding winter bugs?

Posted Thu, Nov 26, 20 by Sunsweet

This year, is it possible to avoid all those dreaded winter bugs? Maybe by getting back to basics - with plenty of hearty and nourishing food, lots of exercise and good, old-fashioned rest and relaxation, you might just be able to give you and your family a fighting chance!

So what do you reckon? Do you think it’ll be possible this year for you and your family to avoid all those dreaded winter bugs? We’re not going to make any promises but maybe by getting back to basics with plenty of hearty and nourishing food, lots of exercise - ideally out of doors – and good, old-fashioned rest and relaxation, you might just be able to give you and yours a fighting chance!

At this time of year, it can be tempting to set your sights high when it comes to lifestyle changes. New Year’s Resolutions can be a bit of fun. But – even if you take them seriously - they can be notoriously tricky to stick to. And who wants to kick off the New Year feeling as though they have let themselves down? A broader set of intentions around diet, exercise and emotional wellbeing may prove to be more beneficial, in the long run.

Fuelling your body with nutritious home-cooking

Life is busy. After a long day, and despite the best of intentions, it can be hard to find the motivation to eat well. It’s all too easy to grab something that’s convenient - but low in nutrition - and wind up with even lower energy levels. But that’s where just a little bit of forward planning can really come into its own. Investing a couple of hours of your time to batch cook and then freeze a range of soups and stews, for example, is an excellent way to create “ready-meals” that pack a nutritious punch. And if you have a few temptingly tasty one-pot recipes up-your-sleeve, you can prep dinner, pop it in the oven and then wrap up warm and buzz out for a quick walk while it’s cooking!

Snack wisely

Snacking is a part of modern life but it’s worthwhile remembering that not all snacks are created equal! When you’re famished, there’s nothing quicker than grabbing a handful of prunes to munch on. And did you know that prunes are a source of vitamin B6, which helps to support a healthy immune system?

Getting out into the fresh air

The weather outside may, indeed, be frightful but exercising outside is so delightful. Trust us! There’s something about bundling up and heading off for a walk on a wintry day that really helps to lift the spirits. And there’s a scientific basis for that; a combination of fresh air and the increased oxygen levels that follow exercise helps to release serotonin, the feel-good chemical.

Learning how to relax

Stress can be as bad for your body as it is for your head. But in these super-busy times, stress can feel almost inevitable. And so it’s worthwhile having a few tried and trusted techniques to hand, for when the pressure starts to mount. The evidence may be anecdotal but a link between heightened stress levels and a depleted immune system seems logical. So practice mindfulness, walk with a friend, enjoy a soak in the bath, cook a delicious meal for you and a loved one – whatever helps you to relax!

So this year, resolve to have a healthy, happy and active winter. Enjoy!

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:

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.
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:

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,:

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.
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.
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!

Do your bit on World Cancer Day: Because the fight against cancer isn’t over

Posted Fri, Jun 11, 21 by Sunsweet

The experts reckon that up to a third of the most common types of cancer could be prevented by taking two very simple steps. Can you really afford not to find out more? Get informed and do your bit to improve your lifestyle and reduce the risk for you and your family.

World Cancer Day

Established at the World Summit Against Cancer, in Paris, on 4 February 2000, World Cancer Day has become a truly global movement. And the main aims of the day are simple:

To unite the world’s population in the fight against cancer.
To save millions of preventable deaths, annually.
To raise awareness about cancer both in the media and in people’s minds.
To share up-to-date information about the disease, its causes and the steps that can be taken to help to prevent it.
To inspire individuals, health organisations and governments around the world to take action.

Cancer: The Stats

The stats on cancer make for pretty sobering reading. Worldwide, more than 8 million people die of the disease each year. Half of those – some 4 million people - are the premature deaths of people aged between 30 and 69. The number of cases of cancer is only expected to rise in the years to come.

Doing our bit

And yet despite all the stats, there are still plenty of reasons for us all to feel positive and hopeful. Research published by the organisers of World Cancer Day suggests that up to a third of the most common types of cancer could be prevented by taking two very simple steps:

By having a balanced and nutritious diet thus maintaining a healthy weight.
By taking regular exercise.

The role of 5-a-day

The five-a-day fruit and veg guidelines were based on World Health Organisation recommendations and introduced in 1990 with the aim of improving the health of the global population. Many of us already struggle to achieve five-a-day. And yet a study by University College London found that there could be health benefits from doubling that target. Dr Oyinlola Oyebode, the study’s author, says, “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.”

The good news is that whether your fruit and veg intake is tinned, fresh, frozen or dried – like scrummy Sunsweet prunes – it all counts towards your five-a-day. And our recipe pages are chock-full of fruit and veggie-based inspiration!

Keeping active

An active lifestyle – with lots of movement throughout the day - is really important and adults should aim for a minimum of 150 minutes of exercise during an average week. But with busy lifestyles – where every moment of our week is accounted for - this can sometimes be easier said than done. With a little bit of planning, though, it doesn’t have to be impossible.

Rather than “a coffee and cake catch-up” with a friend, arrange to have a weekly “walk and talk” instead.

Make friends with one-pot meals: while they’re cooking, the entire family can get outside for a walk around the block, a spot of gardening or a high-energy kick-around. Or better still, all three!

Get-together with family and friends and book some activities that will drag you out of your comfort zone. Climbing walls, indoor skiing, jiving classes… There’s so much out there, for you to try!

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!

Choose something that you really enjoy whether that's running or cycling or bopping around the house like a teenager!
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.
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!
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.
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!

Exercising your right to healthy digestion

Posted Tue, Jun 08, 21 by Sunsweet

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.

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!

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!

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.

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.

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!

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!

Keep it up – you’re doing great!

Posted Fri, Jun 11, 21 by Sunsweet

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

The great outdoors

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

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

Indoor activities that won’t break the bank

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

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

Reaping the benefits

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

Inside and out

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

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

Your digestion will thank you for it!

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.

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.
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.
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?

No Time to work out?

Posted Wed, Jan 23, 19 by Sunsweet

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

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

Here are our top ten tips:

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

Positive steps towards maintaining a healthy weight

Posted Fri, Jun 11, 21 by Sunsweet

If you believe the headlines, obesity has reached epidemic proportions. Our kids are fatter than ever. Adult health is being negatively affected by expanding waistlines with the results being a greater propensity for cancer, heart disease, diabetes. It’s enough to make you reach for a chocolate bar. But hold that thought! It’s never too late to do something positive about weight management.

Comfort Eating

The links between stress, comfort eating on high-fat, sugar-laden foodstuffs and subsequent weight gain cannot be ignored. According to a study by the American Psychological Association, a quarter of Americans rate their stress level – on a ten-point scale - as 8+. And stress certainly seems to have an adverse impact on our food preferences. When the going gets tough, we reach for the buns! And, when we’re stressed, we also sleep less, exercise less and drink more alcohol. None of which are great for the waistline.

Researchers at Harvard University offer a trio of common-sense tips for countering stress:

Meditation: The practice will help you to become more mindful of your moods and better able to make healthy food choices.
Exercise: Activities like yoga and tai chi combine exercise and meditation – a win-win!
Social support: A listening ear, when you need to offload, from a supportive member of your network of contacts – choose that ear wisely, it could be a friend, a family member or colleague – can also help to alleviate the symptoms of stress.

Removing Temptation

A sensible step when it comes to weight management is – wherever possible - removing temptation. Having your favourite comfort foods on tap is just asking for trouble. Stock up on fresh fruit and veg. Replace biscuits and crisps with dried fruit and nuts. Swap fizzy drinks for juices with no-added sugar. A few simple switches could make a world of difference.

How can Prunes Help with Weight Loss?

Prunes are sweet, really tasty and versatile – whether eaten straight from the pack or as a flavourful addition to a favourite recipe. But you might be surprised to read that, according to research by the University of Liverpool, eating prunes can actively help to boost weight loss.

The University’s study of 100 people (men and women) tested whether, over a 3-month period, eating the fruit - as part of a weight loss diet - helped or hindered weight control. The results were interesting, discovering that the prune eaters experienced greater weight loss than the control group during the last four weeks of the study and - after week eight – experienced greater satiety. They felt fuller. 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."

Be Prepared!

With a well-stocked fruit bowl, a selection of dried fruits and some natural juices to hand, a healthy snack is never too far away. Smoothies are sweet and satisfying and can be whizzed up in seconds. And a handful of prunes – enjoyed on their own – couldn’t be more convenient. You can check out our recipe pages too, for lots of healthy inspiration!

PS: Did you know that prunes can be included in a wide range of special diets? Whether you are gluten intolerant, diabetic, a vegan or a vegetarian, you can find out more about the health benefits of prunes, here on our FAQ pages

Spring into a Healthier Lifestyle

Posted Fri, Jun 11, 21 by Sunsweet

Spring has well and truly sprung and the Easter holidays are very nearly upon us. This is a time of year when many of us - over the long, bank-holiday weekends - can take a well-earned break and enjoy the (hopefully!) improved weather. There really is no better season than the spring for laying new foundations for a healthier lifestyle for the months to come.

Outdoor Fun

The onset of brighter and warmer and longer days makes the great outdoors feel even more appealing than ever. Having the support of your friends and family is a very strong motivator for getting – and staying – active. But, let’s face it, getting active with a gaggle of buddies is just more fun! Exercise really doesn’t feel like exercise when it involves gathering together a fun-loving group – the more the merrier - and larking about outside. All you need to do is tailor your activities to suit the age and agility of your group and get stuck in. From horse-riding to hide and seek. From golf to geocaching. From tree-climbing to tennis. From surfing to sand-castle building. The only real rules? Have lots and lots of fun!

Our top three tips for alfresco exercise:

Ring the Changes:
Get together with your getting-active group – ahead of time - to brainstorm ideas for activities, to keep things fresh and fun.
Get Scheduling:
Synchronise calendars, set a date and a time and stick to it – no matter what the weather. A few spots of rain should definitely not stop play!
Fuel the Fun:
There’s nothing like exercising out-of-doors to work up an appetite! Why not check out our recipes pages for a whole host of yummy and portable, prune-related ideas?

Rainy Day Activities

And if the weather lets you down? Buzz on over to our Easter section where you’ll find a trio of Easter-themed projects to choose from. Kids of all ages will just love our colourful craft activities. There are printable templates and easy-to-follow instructions to create Baby Chick Easter Decorations, Bunny Rabbit Pen and Pencil Holders and Bunny Boxes. And if you find yourself with some spare time over the bank-holiday weekend? You could always rustle up a batch of sweeties – check out our recipe pages for inspiration – and present them, as gifts, in one of our Bunny Boxes.

Summertime and the living is easy

Posted Fri, Jun 11, 21 by Sunsweet

Summer weekends are a brilliant opportunity for catching up and chilling out. There’s one very simple trick that you can have up your sleeve, to ensure that you have as much fun during your get-togethers as your guests: advance planning!

Keep your menu simple

A showstopper dish – like a marinated whole chicken or a side of salmon with a herby crust - can be put in the oven and left to its own devices. And then around an hour before your meat or fish is ready, pop some baby new potatoes into the oven, too. Keep the potatoes whole and unpeeled and toss them in oil, herbs - rosemary works well – and a little sea-salt. Simple and delicious.

Enlist help

Guests often ask if they can bring something to gatherings so don’t be too shy to answer, “yes, please!”. Give each guest a theme, for a salad, and leave them to it. A green salad, maybe, or something tomato-based or involving mixed beans. You could even ask them to bring a fruit salad, for pudding. And – if they’re stuck - you can always signpost them to our recipe pages, for inspiration!

Keep everyone moving

A great way to break the ice at summer events – especially when there are little people involved – is to ask each family to share their favourite outdoor game idea. Tag. Hide and Seek. Pretty much anything involving bubbles or balloons. The fun factor will be boosted instantly. You’ll all work up an appetite for that yummy, healthy meal. And the kids will have bonded well enough to continue the fun, after the food, while the adults enjoy a well-deserved rest.

When it comes to summer celebrations, prunes are something of an unsung hero. And yet they can add a fruity scrumptiousness to a range of dishes and drinks. For sweet and savoury nibbles, think prunes baked with chorizo or – even simpler – flavoured mixed nuts (most supermarkets stock an interesting selection) combined with chopped prunes. As part of a fruity marinade or BBQ sauce, prunes add a rich flavour that complements a range of meat and fish and livens up grilled veggie kebabs. Prunes make a zingy addition to salads – both savoury and sweet. The fruit is the perfect partner for choc-themed puds – prune brownies, anyone? And prune juice makes a fabulously flavourful base for a range of drinks from smoothies to mocktails, from fruity cocktails that are strictly for the grown-ups to refreshing frozen treats that the whole family will love.

Our recipe pages are full of ideas for you to follow or be inspired by. And our comprehensive guide to entertaining is packed full of tips to help your summer celebrations sparkle!

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