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How Biltong Contributes To Healthier Blood Sugar Levels

We like to say that Stript Snacks Biltong is 'low Gi', but what does that actually mean, and how do you maintain a healthy, balanced diet?

Your blood sugar and insulin levels play a huge role in how energised you feel, how hungry you are throughout the day, and can have a direct impact on your fitness performance. There are two main parts to the glycemic equation; there's the glycemic index (GI), and the glycemic load (GL), but before we get in to the important difference between the two, we should understand how important healthy blood sugar levels are to our health.

Carbohydrates are turned into glucose to be used as energy by insulin, which is released by the pancreas when you eat. This conversion of carbohydrates into glucose determines your blood sugar (or blood glucose) levels, and your resulting energy levels. What kind of carbohydrates you eat correlates with how you feel throughout the day. This is why you might feel great straight after lunch, but be lagging by mid-afternoon. Maintaining healthy blood glucose levels helps to avoid those crashes and, longer-term, protect against diseases such as type 2 diabetes.

Stript Snacks have great GI and GL scores.

If you're new to the glycemic index, you can think of it like this: processed white sugar has a GI score of 100, that's the highest, or 'worst' score to have. This is because it causes a high, short-term blood glucose spike, which is fine for the occasional energy rush, but terrible for longer-term health. All other foods are assigned a GI score of between 1 and 99, based on their own impact on blood glucose levels.

Foods which are highly processed, or contain a lot of simple carbohydrates, usually have a high GI. Stript's beef biltong snacks are high in protein and low in carbohydrates, so they have a low GI. Low GI foods are better for achieving and maintaining healthy, steadier blood glucose levels.

This is why Stript snacks are perfect for feeling full for longer, powering you through touch workouts, and helping to support healthy weight loss.

The Glycemic Load

While the glycemic index is more of a general scale, the glycemic load takes into account serving sizes, relative to other foods in your meal. The most common example used to explain glycemic load is watermelon. Watermelon has a GI of around 72 – fairly high – but because it's made up of mostly water, there aren't that many carbohydrates in say, 50g serving, giving it a low glycemic load of around 3-4.

The point of glycemic load is to illustrate that some foods with a high GI may have a different GL, relative to their composition, weight and how you use them with other foods.

Carrots have a GI of around 71, which might put some people off eating them, but unless you're eating a whole bunch of them, you should be fine, since their GL is only around 7. To figure out the glycemic load of a food, you can use this equation:

Amount of carbohydrates (grams) x glycemic index (GI) number / 100

e.g 45g carbs x 60 (GI) / 100 = GL score of 27

We're very fortunate that Stript Snacks have both a low GI and a low GL. They're also full of other nutrients like zinc, iron and B vitamins. The perfect snack!

All foods have their uses, and everything should be considered in moderation, it really depends on your goals. To buy Stript snacks Biltong, visit our shop.

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Paleo Alternatives to Every day Eating

The paleo diet has its hardcore supporters, who swear that this primal way of eating is not only healthier than a modern diet, but also the only way to reach your full athletic potential. Whether that's true most likely depends on the individual, but a lot of people are put off by the idea of a fully paleo diet, because it denies them their traditional favourites like bread, pasta, donuts, and even oats.

Some people are of the opinion that the paleo diet lacks sufficient calories, however, the CrossFit community, which is known for eating big and eating a lot, has largely embraced the paleo diet. So what's going on? They're not getting carbohydrates in the same way as they used to, but there are alternatives which can both fill the hole, and ensure that you're competing and training on top form.

We're going to run through just a few alternatives to some of everyone's favourite non-paleo foods.

The paleo diet is based on meat, fish, vegetables, fruits, nuts, seeds and anything else which grows 'in the wild. The paleo diet contains fewer common carbohydrates, no processed food and almost zero sugar (barring natural sugar from fruit and honey.) Grains are also out, as anything that's farmed, isn't paleo.

Stript snacks Biltong are 100% paleo, and are made from prime Irish beef, air-dried and hand-sliced, along with natural herbs and spices. They're high in protein, low in fat and sugar, and are gluten-free.

Bread

Bread and pasta are most likely the ones that anyone turning to paleo will notice missing first. There are plenty of recipes around for paleo bread which use coconut flour (which is paleo), but for that extra nutritious boost, you could consider something like this sweet potato bread.

100g of sweet potato contains 86 calories, 20g carbohydrates, 1.6g protein. Sweet potatoes are rich in vitamin A.

Pasta and rice

If you're going full-on paleo, cutting our pasta altogether, you're going to become very familiar with squashes and gourds. Some of the best pasta alternatives, which are also great for people with wheat or gluten allergies, are made from ribboned courgette or pumpkin.

100g of courgette contains 17 calories, 3.1g carbohydrates, 1.2g protein. Courgettes are a good source of vitamin C.

If you're making a curry, finely shredded cauliflower is a good alternative to rice.

100g of cauliflower contains 25 calories, 5g carbohydrates, 2g protein. Cauliflower is rich in vitamins C, K and B6.

Potatoes

This is an easy one. Switch to sweet potatoes and you'll wonder why you ever even bothered with the regular kind.

Not into sweet potatoes? You can try mashed cauliflower.

Pancakes

You don't have to give up dessert when you go paleo. Coconut and almond flours are big in paleo, and mixing them with eggs, honey and coconut or almond milk, makes some pretty tasty pancakes.

Coconut flour is made from de-fatted coconut meat. It is high in fiber and low in carbohydrates. Similarly, almond flour is high in fiber, and contains 6g protein per 100g.

Ice cream and dairy

The modern day paleo diet does allow butter from grass-fed cows (as opposed to grain-fed). For regular milk, you can substitute almond or coconut milk.

Where would we be without ice cream? Making your own paleo ice cream is easy, too. All you need to do is mix bananas, coconut milk, honey and vanilla in a blender, freeze and re-blend. Or, try one of these cool recipes.

100g coconut milk contains 230 calories, 24g fat, 6g carbohydrates, 2.3g protein.

Snacks

Call us biased, but we think that Stript snacks are the ideal paleo snack. High in protein, low in carbohydrates and fat and full of primal energy and nutrients – iron, zinc and B vitamins to name a few.

30g of Stript snacks contains 73 calories, 0.5g carbohydrates, 16g protein. Stript's Irish beef is high in iron, zinc and B vitamins.

So if you're considering going paleo, but think you'll struggle with the lack of traditional carbohydrates, think outside of the box and you'll realise that there's plenty of choice for the modern-day hunter-gatherer.

Coming up, we'll be profiling a week's worth of the paleo diet, giving you an in-depth run-down of the nutrients the primal diet has to offer.

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Biltong: The Healthy Natural Choice

We've talked in detail before about the individual benefits of Stript Snacks for your training, like their B vitamin profile, and low glycemic index and glycemic load. We wanted to summarise some of those benefits and show why Stript Snacks could be the ideal training partner for your lifting, running, cycling, hiking, whatever!

High protein

Not only is our Biltong high in protein, at 13g per serving, they're also completely natural. We're not saying that protein bars and powders are bad, not at all, but sometimes you want to switch it up, and get a different source of protein, and then all-natural is the only way to go.

Grass-fed

This is a really important point for a lot of people, us included. If, for whatever reason, maybe you follow a strict paleo diet, you try and avoid grains (maybe they give you digestive problems), you'll be pleased to learn that the beef used to make Stript Snacks comes from cows that are grass-fed. That means they don't eat grains, which a lot of other cattle might do if they're reared on a farm.

Nutrient-dense

There are no fillers in Stript Snacks; nothing that might weigh you down or make you feel bloated. They're just lean protein and a bunch of naturally awesome nutrients like zinc, iron and B vitamins. That means you can eat them on the go, or between long lifting sessions, at events or competitions without feeling sluggish.

We started Stript Snacks because we wanted to make healthy, high-protein snacks for very active people. When you're active, you use your body's stores of essential vitamins and minerals – this is good! But, you need to replace them, and whipping out your roast chicken, veg and gravy in between sets or sprints, isn't always the most convenient.

In one pack of Stript Snacks Biltong you will find:

13g protein

Zinc

Iron

Potassium

Phosphorus

Vitamins B2, B3, B6 and B12

Selenium

All great for replenishing what you use up during exercise. Here's what you won't find in Stript Snacks:

MSG

E-numbers

Lactose

Allergens

Dairy

Added sugar

Artificial preservatives

You can get a box of six (packs) of Stript Snacks Biltong right now from 11.95 Euros (£8.45) by following the link to our online shop.

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How To Deal With A Sweet Tooth

As humans we like to reward ourselves, especially after a hard week's work that usually ends with us reaching for a tub of ice-cream or glass of wine. The main issue with sugar is that it is highly addictive and releases serotonin giving us that “happy feeling” It’s the main reason people reach for the bars of chocolate when the 3pm slump hits, it seems like the only cure to get through the rest of the afternoon.

If you feel you are constantly reaching for the sugary snacks then keep reading as I run you through some easy hacks to change the way you think.

First things first, you are going to have to go cold turkey for at least 5 days, this means cutting out on all sugar (refined and unrefined!) If you decide to introduce some natural sugars, go for some maple syrup or honey.

Change the way you snack

Snack on foods high in protein such as Stript snacks Biltong, they are sugar free and make a great snacks for morning or afternoon cravings.

Apple and almond butter

Plain greek yogurt and berries (Berries contain the least sugars out of all the fruits)

Oat cakes and peanut butter

Fats and Protein

These guys are going to be your friend, load up on protein and good fats to keep you feeling full for longer and keeping your blood sugar levels even.

Choose natural protein such as chicken, Turkey or our delicious Biltong.

Good fats such as avocado, coconut oil, nut butter.

Cheat day

Make some healthy treats that you can have on standby, I usually keep homemade flapjacks or cookies in a jar for those weak moments, dark chocolate is always good to have in the press, choose anything over 75%.

H20

It’s so common for us to confuse thirst for hunger! If you are someone who trains regularly then you should be consuming 3-4 litres a day, hands up who drinks that much? Nope, not enough of us at all!! Keep a large bottle on your desk and make sure you are getting your RDA!

Food Diary

When tracking your food, it’s also great to keep some notes on when you get your worst cravings. Keeping track will help you address the issue and you can change your meals around to suit this. I get my worst cravings in the evening when I’m relaxing or watching a movie, I always keep some greek yogurt in the fridge for these moments, you can jazz it up so it feels like a cheat meal.

Sleep

If you are not getting enough sleep you can be sure you are going to craving the sweet stuff to get you through the day! Ideally you should be looking at 7-8 hours, obviously we are all programmed differently and some may function better on less or more. If we don’t get enough sleep, we make poor choices as our bodies crave energy; this could mean going for more carbs or sugary drinks/snacks than you normally would.

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Top Tips For Eating On The Road

With summer upon us, no doubt you’re all planning some groovy holidays. Be it a trip to somewhere hot and tropical or a family staycation, a break is always welcome. If you’ve been working super hard on your nutrition this year and don’t want to undo all of your hard work and have to reset, then read on for some of our great tips to keep your diet squeaky clean while vacating.

Pack smart: If you don’t pack some healthy snacks, chances are you have already failed. Pulling up to a roadside garage while famished is going to leave you grabbing some sugary processed snacks for sure! My number one go-to snack for travelling is Biltong because it is non-perishable and even on super hot days isn't going to get affected. You can order some right here: More options include nuts, protein bars and trail mix.

Think 80%: Remember you're on holiday too so you have to enjoy yourself and experience the local food which maybe not always fit to your regime. If you choose a poor snack or meal, don't throw everything out the window and go wild-simply get back to your clean eating regime the following day.

Hydrate: Air con in trains, planes and automobiles is a recipe for dehydration. Be sure to get lots of H2O into you. If you are on any long flights, be sure to consume at least 200ml of water every hour to ensure you are feeling fresh. You can add some fruit to the water to help you drink more! My favorite combo is mint, lime and cucumber.

Fail to prepare, prepare to fail: No I don't mean you are going to have to do a load of food prep on your holiday, but have a look at what is going to be near you; restaurants, supermarkets etc Think about the environment you will be in and foresee any extras you may need to bring so you are not stuck. This could mean packing your nutri-bullet so you can still ensure you're getting your protein hit!

Be a grazer: This is most important when you are travelling, don’t allow yourself to go hungry at any point, it’s a recipe for disaster! It’s at these moments that the big yellow M sign in distance starts to get more appetizing by the second! When you’re at your destination and out exploring be sure to have snacks in your bag for weak moments! (Did we mention that Stript Snacks fit perfectly in any bag without taking up any space?) All that walking around can work up a hunger so being prepared will bring you up to dinner-time will no failures-Means you can save some room for an epic meal and some cheeky cocktails perhaps!

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Clean Eating Grocery List For Beginners

It’s tough when you start a new regime, you pick up information from lots of different sources so it can be tough to know exactly what you should be eating! This list will get you started and is in no way an extensive list. It will help you understand what you need to buy to get started on your new nutritional journey.

Some important points to follow:

Choose organic/grassfed if your budget allows it

Shop in season

Pick out the produce that’s on special and stock up (especially if you can freeze it)

Choose lots of colour/variety

Keep your diet varied and interesting

Meat/Seafood

All meat is technically paleo but watch out for processed meats such as hot dogs or any low quality meats. I’ve chosen some of the obvious options so don’t feel limited to these, branch out, experiment include a nice variety.

Turkey, Chicken

Pork, Bacon

Beef, Steak, Biltong (Biltong can be bought in packs of 6 on this link making it perfect for planning your week).

Lamb

Venison, Game meat, Organ meat

Salmon, Tuna, Seabass, Cod, Scallops, Prawns, Crab, Shellfish (note the fatty fish is best due to their high Omega-3 fatty acid content.

Fruit

Avocado

Apple, Pear

Banana

Berries (all types), Pomegranate

Orange, Grapefruit, Mandarin, Lemon/Limes, mango, Kiwi

Grapes, Peaches, Plums,

Coconut, Pineapple, Papaya, Passionfruit

Dates, Figs, Prunes, Rhubarb

Tomatoes.

Vegetables

Asparagus,

Broccoli, Cauliflower, Brussel sprouts, Cabbage

Cucumber, Bell peppers, Onions

Carrots, Parsnip

Green beans, Celery, Leeks

Spinach, Kale, (all types of) Lettuce

Pumpkin, Squash, Radishes, Turnips,

Beetroot, Mushrooms

Sweet Potatoes

Dairy

Eggs: Chicken, duck, goose, quail

Yogurt – Always opt for Greek yogurt when you can

Feta/Goats cheese

Quark, Cottage cheese

Organic/Grassfed milk

Oils/Fats

Coconut oil

Pure Olive oil, Extra-Virgin Olive oil

Avocado oil

Sesame oil (occasionally)

Grassfed butter.

Nuts/Seeds

Almonds

Brazil nuts

Cashews

Chia seeds

Hazelnuts

Macadamia

Pecans

Pine nuts

Pistachios

Pumpkin seeds

Sesame seeds

Walnuts

Nut butter/milk.

Grains

Oats

Buckwheat

Brown/white rice

Quinoa

OILS, CONDIMENTS, & SPICES

Extra-Virgin Olive Oil, Coconut Oil

Raw Honey, or Natural Maple Syrup

Coconut aminos

Tinned tomatoes

Dijon Mustard

Tahini

Franks hot sauce

Apple Cider Vinegar/Balsamic Vinegar/Red Wine Vinegar,

Fresh Ground Black Pepper, Pure Salts (Pink Himalayan or Sea Salt)

Turmeric, Cayenne Pepper, Cinnamon, Nutmeg,Red Pepper Flakes

Baking

Alternative flours: almond, coconut, gluten free etc,

Coconut milk

Baking powder

Raw cacao

Cacao nibs

Dark chocolate chips, 85% dark chocolate

Supplements (Suggestions only)

Good quality fish oils (high in omega 3)

Multivitamin

Creatine,

Protein (find one that you can tolerate)

Glucosamine

Probiotics ( kombucha, sauerkraut, kimchi are all natural sources of probiotics)

Vitamin D/C-In winter months.

This list is simply a reference, it’s not meant that you go out and spend a fortune on every single item on the list. My goal is to help you if you are starting out with a new regime. There maybe foods on the list that you would prefer to avoid and that’s ok too. Eat the freshest and most nutritious food around and you are well on your way to optimum health!

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6 Ways To Feel Happier Right Now

We tend to put so much pressure on ourselves these days! “I need to buy a house, a car or I just turned 30 why haven't I got things figured out yet?” A lot of these things take planning and sometimes years to achieve and this get’s us a bit stressed. We believe that if we tick these off our life list then everything will be perfect and unfortunately that’s not always the case. You can waste a lot of time trying to achieve these things and all of a sudden years have passed and guess what? You’re still not happy! 

Let me tell you that finding happiness is not all that hard! I mean to us, merely sitting down on a sunny day with a bowl of Biltong beside us with not a case in the world is perfection. But, if that doesn’t tickle your fancy, follow our 6 tips to feeling instantly happier in this moment of time!

Exercise: It's common knowledge that working out releases endorphins, naturally uplifting our mood. If you’ve had a bad day, don’t skip the gym, immerse yourself in the program for at least an hour. Like Elle Woods famously quoted in Legally Blonde-““Exercise gives you endorphins…endorphins make you happy!” So it’s obviously true in that case!

Play some music: Bang on your favourite hit and let your inhibitions go. Dance around your house and sing at the top of your lungs and you are guaranteed to feel a whole better. Think less Radiohead more Tina Turner! We all know the moves to Proud Mary, right?”

Plan a trip: Booking a holiday is almost as exciting as the trip itself! With the weather still on the chilly side, book yourself a nice week in the sun and you are bound to feel pretty damn happy!

Motivational Podcasts: There are so many fantastic podcasts out there, that will instantly make you feel like you can take over the world! Sometimes we feel like we’re stuck in a rut and need a little nudge in the right direction. I personally go to Itunes daily and search in the relevant categories. It’s the perfect way to kill time on public transport too!

Gratitude Diary: Sometimes we just need to remind ourselves of all the great things we have in life. When you're working hard and feeling the pressure, you can forget just how many excellent things happened that day. Keep it beside your bed and before you go to sleep, write down things you are grateful for daily. It will help you to see things in a new perspective and remind you to truly appreciate what you have in your life.

Try/Learn something new: Learning new things can actually help us build confidence. It’s in our human nature to want to learn and progress, leading us to feel happier about our life. It’s also a great way to become part of a community, which will introduce us to new people. Being creative is also a great way to bring contentment and inner peace so maybe try your hand at an art class, singing workshop or even a dance class.

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5 Foods to Help You Sleep Better

We live in a time where our routines are busier than ever between work, family life and training there never seems to be enough hours in the day! People are functioning on less and less sleep and in the long run this can really disrupt your optimum health. Getting a good night’s sleep, as well as eating our high protein Biltong is essential for muscle repair and growth, so if you are training hard, getting your eight hours is key! If you are trying to cut weight and finding it hard to shift that extra weight, it might be time to look at your sleeping habits. Are you running on empty regularly? This maybe the reason for reaching for that sugary treats/drinks at that 3pm slump!

Sometimes the solution can be right there in your kitchen! Introduce the food listed here on a regular basis and watch your sleep patterns change. You can combine this sleep friendly diet with our top tips for a better sleep to really help you get your zen on!

Fish: Particularly fish high in omega 3 fatty acids such as salmon. This type of fish is high in Vitamin B6 which is essential for the production of melatonin (a sleep-inducing hormone triggered by darkness).

Oats: Loaded with magnesium getting your oats in post workout and pre bedtime is a great way to help the body recover after a heavy session. Magnesium also helps balance stress hormones, as stress can be a major cause of insomnia.

Bananas: They are high in potassium and magnesium which are natural muscle relaxants.  Magnesium helps relax your muscles, while the potassium can help the body feel tired. Top your oats with banana or make a delicious post training smoothie before you head off to the land of nod!

Walnuts: They also are a great source of fiber and heart healthy fats, but eating a handful of walnuts a day can also help you sleep better. Walnuts are a natural source of tryptophan (a sleep-enhancing amino acid) that helps make serotonin, the happy hormone but also essential for good sleeping patterns.

Milk: The oldest trick in the book, but dairy products such as greek yogurt can also help you get the sleep you need. This is down to the high level of calcium, which can help reduce stress levels. Drinking a dairy free alternative like almond milk will work too.

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5 Ways To Be A Better Morning Person

For whatever reason it is becoming harder and harder to get out bed, Never mind getting out to go to the gym. We throw the foot out of the bed for a quick 'temperature check', then tuck it back in as we have now decided it's too cold, or you’re too comfy to even try to move from your bed. Now you're hitting the snooze button 14 times until your morning routine leads to the morning rush.

For this very reason we have come up with these 5 steps to becoming a morning gym person to help you get up and perform.

Set An Alarm and Move Your Phone

Set your alarm the night before and place your phone across the room from your bed. Force yourself to take steps in the morning to get out of bed.

Prepare

Fail to prepare and you prepare to fail. No doubt at some point in your life this has been muttered at you by a parent. Simply placing your work clothes in the gym bag the night before can be one of the best steps. Now, as you wake up, your gym clothing becomes easier to put on than your work clothes.

Drink Water

Leave a glass/bottle of water beside your bed. Drink this all as soon as you wake up. This not only helps energise the body nice and early but also has a host of Health benefits including increase metabolism, and proper hydration for performance in your gym session.

Eat

We know there are plenty of people that like to train fasted in the mornings. But this is not a necessity at all. By eating something like a packet of nuts with a packet of Biltong, your body can be fully prepped and ready to go to perform in the gym. Biltong has less calories than rice cakes in most cases, and more protein per gram than any protein bar.

Get out the door and to the gym

Getting to the gym is the hardest part. But once you're there, the battle is already nearly won. Once your there, it's easy to get on a treadmill, pick up a weight or hop on the rowing machine. Now you're exercising and you're ready for the day ahead.

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Biltong: The Perfect Snack for Weight Control

As we all know, working in an office can be a hard place to avoid poor snacking decisions and a lot of the time it becomes difficult to consistently be 'good'. Those 11am and 3pm snacking times hit hard, but before you go reaching for your bland rice cakes consider Biltong.

Biltong is also very high in protein. Every bag of biltong is at least 51% protein. Making it a far better snack for weight loss than rice cakes, with a much better taste.

High protein is essential to weight loss diets as it promotes muscle growth and repair. The better your bodies composition of muscle and fat i.e. less fat, more muscle, the more calories your body burns daily.

Biltong, believe it or not has less calories than rice cakes! Check it out for yourself.

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How To Food Prep Effectively

We all know how important it is to prep food to stay on track, the quote “Fail to prepare, prepare to fail” is embedded in our brains from day one of any fitness journey! It’s so true, if you have meals prepped the desire to pick up the phone and order a takeaway becomes unnecessary. 

When you prep your own meals, you know exactly what goes into them, making it easy to hit the right macros. Let’s not forget how insane we become when “Hangry”, that can also be avoided with some organisation!

 5 simple steps and you’ll be prepping like a ninja in no time!

Plan out your macros: You have to know your numbers before you even think about prepping. This will ensure to hit your daily quota and that you never go hungry because of the low calories etc. You will also need to look at how many days your are going to prep for and how many meals. Some people might only prep lunch or dinner and some snacks and that works out great, so think about your goals and lifestyle!

Choose a day: Think about a day in the week that you know you will be able to prep every week! For me it’s a Sunday, I spend a couple of hours in the morning or early afternoon making some meals and then it’s done and you still have the rest of your day to do whatever you want!

Invest in some decent tupperware: As you are going to plan out lots of meals your fridge will be jam packed full of boxes. It’s best to go with one brand that you can stack easily saving you space. It’s also important to choose a good brand that ensures the food stays airtight, especially as you will most likely be travelling with the food.

Keep it simple: Leave the fancy stuff for impressing friends! Stick to a protein: chicken fillet/burger, steak, turkey mince/burger and then a measured amount of unprocessed carbohydrates: think rice, sweet potato etc, bulk it up with some healthy fats and then a load of greens. Always go for easy to cook options too, it will save you a lot of time and hassle!

Don’t make yourself sick: Most foods should keep for about 3-4 days, I wouldn't recommend adding any salad until you are actually eating the meal. Salad leaves don’t keep for long and can ruin an otherwise perfect dish. It’s a good idea to keep note of the date on the box especially if you are freezing any of the meals! Make sure to follow the food safety guide on freezing and reheating if you are doing that.

Snack Right: Buy your healthy snacks in bulk. Number 1, it's cheaper. Number 2 it's far easier then to plan your days food. Most of the time you'll fall off the wagon through your poor snacking decisions. Our Biltong is available in boxes of 6 packs, making it easy to at bare minimum eat well for 6/7 days.