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A day of eating with Lingo

Your needs change over time; even day-to-day, So, it can be helpful to have an idea of what a day in the life with Lingo might look like. Morning Start your day out on the right foot with a serving of our cheesy egg scramble and a light walk. Getting a few steps in before or after breakfast can help you balance your glucose response (1) Mid-Morning Don’t wait to eat until you’re starving. A simple snack, like one handful of pistachios (40 grams), can keep you full until lunch time. Afternoon Keep up the good work with one of our tuna and avocado salad wraps. This recipe is filled with hearty fats and vegetables to keep you full, flatten your glucose curve, and give you energy. Not only that, but the omega-3 fatty acids in the tuna and avocado fuel heart and brain health. (2) Evening End the day with our chicken stir fry with Pak Choy, broccoli, and brown rice. It will fill you up and has the right mix of protein, fat, and carbohydrates to help your body recover. Research also suggests that a meal high in protein, healthy fats, and moderate complex carbohydrates (like whole grains and pulses) may improve your sleep quality. (3) In addition to balanced meals and snacks like the ones above, you may need more nutrients after your workout – especially if you have a few hours to go before your next meal. A protein shake like the Ensure High Protein Shake is a great option for muscle recovery. Calorie needs vary among individuals, so speak with your physician or dietitian to determine how much food you should include in your day.
Fundamentals
Glucose 101
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Easy protein-packed cinnamon blueberry overnight oats recipe

One of Lingo’s Fundamentals is to choose savoury over sweet, but that doesn’t mean you can’t enjoy sweet foods from time to time, especially for breakfast. If you’re someone who craves a pastry or sugary coffee in the morning, you may be familiar with how these choices can spike your glucose followed by a crash, leading to that mid-morning energy slump and cravings for more sweets. Luckily, Lingo’s registered dietitians created this delicious cinnamon blueberry overnight oats recipe that will satisfy your sweet tooth without leading to a spike. This recipe is made with whey protein powder for an extra boost of protein to start your day off right. Prioritising protein (another one of Lingo’s Fundamentals) will help steady your glucose and keep you satisfied all morning while helping to avoid the dreaded mid-morning crash. (1) The sweetness comes from the blueberries (you can use fresh or frozen), which also provides some fibre, vitamins, and antioxidants. The generous amount of cinnamon, a spice known to help with glucose management (2), complements the blueberries nicely. If you’re vegan, you can swap out the whey protein powder for your favourite plant-based protein powder. The best part about this recipe? You make it the night before so it’s ready for you first thing in the morning or to take with you on the go if you’re in a hurry. With just five ingredients, these overnight oats are as easy as putting everything together in a jar and stirring. Mix up your typical oatmeal and opt for these protein-forward overnight oats to stay steady and satisfied all morning long. Servings: 1 Prep time: 10 minutes Cooking time: 0 minutes Total time: 10 minutes Ingredients 45g oats 180ml milk (If animal milk is not your preferred choice, use a low-sugar plant-based milk) 1 scoop 100% whey protein powder (or plant-based protein powder) 2g (1 tsp) cinnamon powder 95g fresh or frozen blueberries Recipe preparation Stir all of the ingredients together. Pour into a container. Place in refrigerator overnight. Nutrients per serving 390 calories 28g protein 7g fat 59g carbohydrate 8g fibre Note: nutrients calculated using 1% fat milk Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen. 
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A day in the life with Lingo

Year-to-year. Month-to-month. Day-to-day. Your daily Lingo journey is designed to help you meet your needs and move towards your health goals. Along the way, you’ll learn from personalized recommendations to take steps towards reducing your glucose spikes. Morning As you start your day, check in on your progress with your Daily Briefing, see your glucose status for the morning, and view your daily Points target to start the day strong. You’ll naturally accrue Points across your day from meals, snacks, and even stress. The more spikes, the more Points you accrue. Your goal is to stay below or at your daily target, which updates on a weekly basis based on your progress. Mid-morning If mid-morning hunger hits, check in with your Lingo graph to see if your hunger could be related to a post-breakfast spike and crash. You can check in on your graph and log key activities any time of day, so stay on it and adjust your meal planning. Remember to set aside time for activity too. Daily activity is vital to wellbeing, so commit to moving more every day. Add more steps after every meal, set aside time for exercise and move towards improved glucose control and metabolism. (1) Afternoon Fight off post-lunch glucose crashes by choosing savoury, not sweet foods, opting for satiating, high-protein, and low-carbohydrate choices instead of sugar packed options. The former helps keep you full and won’t derail your progress. Evening For your last meal of the day, build your perfect dinner plate: ½ colorful vegetables, ¼ high-quality proteins, and ¼ whole grains, root veggies, or other starches. Resist over-indulging with dessert or alcohol. Research has found that meals high in protein and healthy fats, with moderate complex carbs can improve sleep quality. (2) Before you close the kitchen for the evening, log your meal and add in a few steps, sit ups, or dance moves to help you burn off some energy. Check in with Lingo. How did you do?
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Glucose 101
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A day of eating with Lingo

Your needs change over time; even day-to-day, So, it can be helpful to have an idea of what a day in the life with Lingo might look like. Morning Start your day out on the right foot with a serving of our cheesy egg scramble and a light walk. Getting a few steps in before or after breakfast can help you balance your glucose response (1) Mid-Morning Don’t wait to eat until you’re starving. A simple snack, like one handful of pistachios (40 grams), can keep you full until lunch time. Afternoon Keep up the good work with one of our tuna and avocado salad wraps. This recipe is filled with hearty fats and vegetables to keep you full, flatten your glucose curve, and give you energy. Not only that, but the omega-3 fatty acids in the tuna and avocado fuel heart and brain health. (2) Evening End the day with our chicken stir fry with Pak Choy, broccoli, and brown rice. It will fill you up and has the right mix of protein, fat, and carbohydrates to help your body recover. Research also suggests that a meal high in protein, healthy fats, and moderate complex carbohydrates (like whole grains and pulses) may improve your sleep quality. (3) In addition to balanced meals and snacks like the ones above, you may need more nutrients after your workout – especially if you have a few hours to go before your next meal. A protein shake like the Ensure High Protein Shake is a great option for muscle recovery. Calorie needs vary among individuals, so speak with your physician or dietitian to determine how much food you should include in your day.
By
Fundamentals
Glucose 101
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Add fibre to fill up and help manage your glucose

The latest UK data shows that fewer than 1 in 10 adults meet the daily recommended fibre intake of 30g. (1) Vegetables, pulses, nuts, seeds, whole fruits, and whole grains are excellent sources of fibre. So make sure you include them in every meal. How fibre helps Including fibre-rich foods in a meal not only makes it more satisfying (2) it also helps stabilise your glucose. (3) As your body is unable to absorb and break down fibre, it doesn’t cause a glucose spike. A review in the British Medical Journal (BMJ) found that including fibre-rich foods was linked with improved glucose control in adults with varying health conditions. The review also showed that increasing your daily fibre intake to 35g helps improve the risk factors for heart disease, such as cholesterol levels and bodyweight. (3) Five ways to add fibre Use more pulses: three heaped tablespoons of beans or chickpeas provides at least 4.5g of fibre. Add them to your salads and sauces or have them as a side dish. Opt for wholegrain and seeded bread. A slice of wholegrain bread with avocado provides about 4g of fibre. Adding a tablespoon of flax or chia seeds to your salad (or on your soup, salad, or porridge) provides about 3-5g of fibre. For a fibre-rich snack, a handful of nuts, seeds, and dried fruit adds about 4g. A banana or an apple will each add 2g. Check the nutrition labels for foods ‘high in fibre’ (6g per 100g) or a ‘source of fibre’ (3g or more per 100g) While you’re busy adding fibre, remember to fill up on fluids too. Fibre draws water into the bowel, so drinking plenty of fluids will allow the fibre to do its job properly.
By
Glucose 101
Hunger
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Avoid morning glucose spikes

Don’t let morning glucose spikes ruin your day. Here are some ways to literally hit the ground running and start your day steady. Movement Getting some movement in before breakfast helps you control your glucose and boost your energy levels. Even a few minutes of morning yoga will use up glucose circulating in your body, decrease stress, and flatten your glucose curve. (1) A balanced breakfast Break your fast with purpose. Studies suggest that a balanced breakfast (with protein, fat, fibre, and limited carbohydrates) can help to steady your glucose and keep you fuller, longer. (2) Instead of cereal, try some porridge with peanut butter. Rather than toast and jam, try wholemeal toast with avocado and a hard-boiled egg. If you start your day off with a coffee, grab a glass of water and begin your breakfast first. Food order No, this doesn’t mean, “Order more food.” Eating protein and vegetables before your carbohydrates can help to prevent post-meal glucose spikes. (3) If you’re having pasta, eat roasted non-starchy vegetables (like aubergine, courgette, and broccoli) first then move to your pasta to reduce its impact on your glucose. Hydration Pay attention to your hydration. Staying well hydrated promotes an optimal water-glucose ratio, which helps regulate your glucose and minimises sugar cravings. (4)
By
Glucose 101
Energy
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Start your day off right with this bacon and eggs breakfast wrap recipe

Breakfast wraps are delicious and satisfying, so it’s no surprise they are a popular option when eating out for breakfast. However, if you make getting takeaway a habit, it can get in the way of your health goals. Many restaurant foods come with more calories, fewer essential nutrients, and leave you with little control over the ingredients that are used. Plus, you spend more money eating out than you would making your food at home. Fortunately, we’ve created this toasted breakfast wrap recipe that can easily be made at home in less than 30 minutes and uses only a handful of ingredients. Not only will this save you money on takeaway, but beginning your day with a protein-packed breakfast will start you off on the right foot and help keep your glucose steady. (1) This will set you up to feel more energized and reduce that mid-morning slump and cravings that you might experience if you eat something more carb-heavy or sugary like a pastry or sweet coffee drink. This recipe, developed by Lingo’s registered dietitians, leans into the Lingo Fundamentals: prioritize protein with the eggs; go with green with the spinach, bell peppers, and onions; don’t fear fat with the olive oil and bacon; and choose savoury over sweet with this balanced breakfast wrap instead of a cinnamon roll or croissant. The tortilla wrap is a lower-carb option compared to a bagel or French bread. This combination will help keep your glucose steady so you’ll stay satisfied and energized all morning. (2) If you want to jazz this breakfast wrap up a bit, opt for topping with salsa, fresh coriander, or avocado for more healthy fats. If you’re vegetarian, swap the bacon for black beans to get a little more protein and fiber. You could even sprinkle some of your favorite cheese inside for additional flavor. No matter how you customize this recipe, it’s a solid go-to to start your morning off right—and save time waiting in line at a café!—all for less than 500 calories. Servings: 1 Prep time: 15 minutes Cooking time: 10 minutes Total time: 25 minutes Ingredients 2 eggs 1 tortilla wrap (whole wheat or white) 1/4 red bell pepper, chopped 1 handful spinach 2 slices of bacon, cooked and chopped (for a vegetarian wrap, sub 56g (1/2 cup) black beans 15 mL (1 Tbps) olive oil Recipe preparation Crack eggs in a bowl and whisk together. Stir in bell pepper and onion, spinach and chopped bacon. In a pan, heat olive oil over medium heat. Sautee egg mixture until cooked. Remove from heat and wipe out remnants from pan. Place egg mixture on top of tortilla and roll. Place back in pan to toast. Nutrients per serving 490 calories 22g protein 32g fat 26g carbohydrate 2g fibre Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen. 
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Recipes
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Balance your glucose and level-up your overnight oats

Overnight oats are an easy, tasty breakfast option that can be prepped in advance. However, as oats are rich in carbohydrates, adding in the right toppings or mixtures is critical to keeping your glucose steady. Traditional oats with flavoured oat milk, raisins, banana, and honey is tasty, but contains lots of carbohydrates and minimal protein. This sweet start to your day can spike your glucose, leaving you feeling low energy, hungry, and irritable hours later. Carbohydrates paired with protein and fats give a smoother post-meal glucose curve than carbohydrates alone. (1) Pair wisely with these tasty swaps: Swap the oat milk for whole milk or full-fat Greek yoghurt. These contain more protein and less sugars. If you’re vegan, opt for a fortified, unsweetened nut-based milk, and double check the ingredients to avoid ones with added sugars. To increase the protein content, add high-quality protein powder to your porridge or mix in milled flaxseed, chia seeds, and chopped nuts. Instead of raisins, dried fruit, and bananas, add berries, as these are lower in sugar. A tasty recipe Use a ratio of 1:1 for the oats and liquid. Mix the ingredients, cover, and leave in the fridge overnight. Divide the mixture into containers if you’re on the move, or portion into bowls for the following days. Having some in the fridge means you can always start your day with steady glucose. By making these swaps, your breakfast will be far more satiating and improve your energy and focus. A great way to start all you days.
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Fundamentals
Hunger
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Balanced meals lead to better sleep

You know that high-sugar snacks and meals impact your glucose, but did you know that these same choices and an unsteady plate also impact your sleep? Alternatively, meals that prioritise protein and fats with just a modest amount of complex carbohydrates (like whole grains, beans, and legumes) can help you sleep better. (1) And better sleep promotes better glucose management. In individuals with impaired glucose metabolism, the research points to a clear relationship between poor sleep leading to poor glucose management and poor glucose management leading to impaired sleep. (2) But with some simple changes, you can avoid the cycle. Eat a balanced lunch by filling ½ your plate with non-starchy vegetables, ¼ with proteins, and ¼ with complex carbohydrates. Vegetable soup with a chicken-salad sandwich on wholemeal bread would be a great choice. As you track your glucose, notice how changing the sources and amounts of carbohydrates impacts you. And if your glucose is high, fill up on chicken salad and soup, skipping the bread. Focus on the protein For your evening meal, increase the protein proportion and reduce the complex carbohydrates. An evening meal that’s high in protein and healthy fats with a modest portion of complex carbs like whole grains, beans, and legumes can steady your glucose and improve your sleep quality. (1) Tonight, try one of these delicious ideas: A salad starter and a main dish of salmon, mixed vegetables and lentils An omelette with ham and mushrooms plus a side salad with avocado and seeds Grilled chicken breast with quinoa, roasted peppers, courgettes, and tomatoes
By
Glucose 101
Sleep
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Cheesy prawn spaghetti squash ‘pasta’ dish

When you’re eating to steady your glucose and lessen the carbohydrate load of a meal, you might think you have to totally stay away from pasta. After all, pasta (especially the big serving sizes at restaurants) is packed with carbs in the form of refined grains, which usually leads to a glucose spike. This tends to be followed by a crash and subsequent energy slump, plus cravings for more simple carbs. Luckily, Lingo’s registered dietitians developed this recipe for prawn spaghetti squash that tastes just like a cheesy, delicious seafood pasta dish but with fewer carbs. In addition to the base of spaghetti squash, which is packed with essential vitamins and minerals, this recipe adds a sprinkling of peas and broccoli for additional fibre and micronutrients. While less than 400 calories per serving, this recipe definitely doesn’t lack flavor thanks to the mozzarella cheese, parmesan cheese, and Italian seasonings. You get a balance of protein from the prawns, fat from the olive oil and cheese, and fibre from the veggies. This 40g carb dish is rich in fibre and protein, resulting in a hearty dinner that will leave you feeling satisfied but without the big spike that tends to follow traditional pasta dishes. Servings: 4 Prep time: 15 minutes Cooking time: 30 minutes Total time: 45 minutes Ingredients 1 spaghetti squash (1130-1360g) 454g shrimp or prawns, thawed and drained if frozen 1 Tbsp olive oil 225g Tenderstem broccoli (aka broccolini), chopped 20g fresh peas 4 garlic cloves, minced ¼ tsp crushed red pepper 2 Tbsp water 105g mozzarella cheese, divided 20g grated parmesan cheese, divided ¾ tsp Italian seasoning ½ tsp salt ¼ tsp ground pepper Recipe preparation Preheat oven to 230°C Carefully cut spaghetti squash lengthwise. Place cut-side down in microwave safe-dish with 2 tablespoons of water. Microwave on high until flesh is tender, about 10 minutes. Alternatively, place cut-side down on rimmed baking sheet and bake at 200°C until squash is tender, about 45 minutes. Meanwhile, heat oil in large frying pan over medium heat. Add prawns and cook until opaque. Add broccoli, garlic, and red pepper and cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until broccoli is tender, 3-5 minutes more. Add fresh peas to the skillet, combine with other ingredients and transfer to a large bowl. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a grill safe baking pan or baking sheet. Stir 85g mozzarella, 2 tablespoons parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide between shells and top with remaining mozzarella and parmesan. Bake on lower rack in oven for 10 minutes then move to upper rack and grill until cheese starts to brown, about 10 minutes. Nutrients per serving 395 calories 32g protein 12g fat 40g carbohydrate 10g fibre Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitia before starting any new diet or exercise regimen.  
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Recipes
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Choose your sauce wisely

Sauces can make a meal delicious with loads of flavour. But proceed with caution. Depending on the sauce you choose, that flavour might be coming from sugars. That’s right- even the most savoury of sauces could include a lot of hidden sugars. These sugars impact not just the taste, but also your glucose. Choose sauces wisely Shop-bought soups, sauces, and bread products can often contain a surprising amount of added sugar, so it’s important to read and understand the food label. Most nutrition labels provide information on sugar per 100g. A product with 5g or less sugar per 100g is considered low sugar. (1) In addition to the amount of sugar, check the ingredients for added sugars (like high fructose corn syrup, corn syrup, and cane sugar) as well as sweeteners that can be listed under many names (erythritol or xylitol). (2) Watch out for “low fat” or “fat-free” sauces as they may have added sugars to make up for their reduced fat content. Make your own Making your own sauces does not have to be hard or time consuming. They are fresher, tastier, and can be more nutrient dense as you have control of what you put in them. You may still want to add sugar, but you can choose to use it sparingly. Opt for more natural sources like fruit puree, dates, honey, or maple syrup. Some easy-to-make sauces include tomato sauce, pesto, salsa, guacamole, and olive oil-based salad dressings. DIY tomato sauce The next time you need a tomato-based sauce, skip the ready-made stuff and make your own. Start with fresh or canned tomatoes, add in onions, garlic, peppers, herbs, and even red lentils to make it more nutritious and delicious. Once you find a recipe you like, make a big batch and freeze some to have on hand for an easy meal another time.
By
Fundamentals
Glucose 101
Hunger
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Don’t be afraid to dine out. Here’s how to navigate it

Dining out is a great way to enjoy food and connect with your friends and loved ones. But it can be easy to get off track, overeat, and consume high-sugar foods. These culprits spike your glucose, leaving you feeling low-energy, hungry, and irritable. (1) And these fluctuations can even affect your sleep quality, especially if you’ve been out later in the evening. Set yourself up for success and check the menu before you dine out. Plan for steady by exploring in advance what healthy options are available and thinking through what you’ll order. When choosing your meal, keep your glucose steady by picking a protein-forward main course like chicken, salmon, or tofu. Instead of starchy sides (like mashed potatoes, chips, or white rice), opt for salad, vegetables, or low-glycaemic carbohydrates (like brown rice or quinoa). These will impact your glucose less. Avoid sauces and condiments that are high in sugar. (2) And monitor your alcohol intake. It can fluctuate your glucose, dehydrate you, and disturb your sleep patterns. When it comes to dessert, skip it, share it, or go savoury to keep your glucose steady. (3) Make it less about restrictions and more about making healthy choices.
By
Fundamentals
Hunger
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Easy protein-packed cinnamon blueberry overnight oats recipe

One of Lingo’s Fundamentals is to choose savoury over sweet, but that doesn’t mean you can’t enjoy sweet foods from time to time, especially for breakfast. If you’re someone who craves a pastry or sugary coffee in the morning, you may be familiar with how these choices can spike your glucose followed by a crash, leading to that mid-morning energy slump and cravings for more sweets. Luckily, Lingo’s registered dietitians created this delicious cinnamon blueberry overnight oats recipe that will satisfy your sweet tooth without leading to a spike. This recipe is made with whey protein powder for an extra boost of protein to start your day off right. Prioritising protein (another one of Lingo’s Fundamentals) will help steady your glucose and keep you satisfied all morning while helping to avoid the dreaded mid-morning crash. (1) The sweetness comes from the blueberries (you can use fresh or frozen), which also provides some fibre, vitamins, and antioxidants. The generous amount of cinnamon, a spice known to help with glucose management (2), complements the blueberries nicely. If you’re vegan, you can swap out the whey protein powder for your favourite plant-based protein powder. The best part about this recipe? You make it the night before so it’s ready for you first thing in the morning or to take with you on the go if you’re in a hurry. With just five ingredients, these overnight oats are as easy as putting everything together in a jar and stirring. Mix up your typical oatmeal and opt for these protein-forward overnight oats to stay steady and satisfied all morning long. Servings: 1 Prep time: 10 minutes Cooking time: 0 minutes Total time: 10 minutes Ingredients 45g oats 180ml milk (If animal milk is not your preferred choice, use a low-sugar plant-based milk) 1 scoop 100% whey protein powder (or plant-based protein powder) 2g (1 tsp) cinnamon powder 95g fresh or frozen blueberries Recipe preparation Stir all of the ingredients together. Pour into a container. Place in refrigerator overnight. Nutrients per serving 390 calories 28g protein 7g fat 59g carbohydrate 8g fibre Note: nutrients calculated using 1% fat milk Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen. 
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Recipes
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Eat more greens for a healthy gut

Did you know that we have trillions of bacteria living in our guts? In fact, we have more bacteria in our guts than we have cells in our bodies. The amount (and type) of bacteria, also known as gut microbiota, can affect everything from your mood to your digestion. Probiotic ‘friendly’ bacteria helps keep your gut healthy by preventing the growth of unfriendly bacteria, which have been linked to health problems, including food allergies and inflammatory bowel disease.  Gut bacteria also play a key role in your digestive health and immune system. In addition, research suggests there may be a link between gut microbiota and body weight, as well as factors that impact long term glucose-related health.(1) Help your good gut bacteria thrive The balance of bacteria in your gut can be easily disrupted by things like stress, poor diet, illness, and drugs (like antibiotics). Eating more produce, ranging from fruit to green vegetables (like leeks and asparagus) encourages the growth of good gut bacteria and better health outcomes (2). These vegetables (and other foods like bananas, onions, and artichokes) contain a type of fibre called prebiotic fibre, which helps probiotic bacteria thrive.  Green vegetables are also a good source of dietary fibre, which keeps the digestive system healthy by preventing constipation. Bacteria in the colon digest fibre by producing short-chain fatty acids (sometimes called postbiotics), which helps keep the cells in the colon healthy and stimulates the growth of good bacteria. Emerging research suggests postbiotics may also help with control of glucose. (2) So, just one more reason to eat your greens.
By
Fundamentals
Glucose 101
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Exercise and your glucose

You have a lot of muscles, and they all need fuel. What is our body’s favourite type of fuel? Glucose. Glucose is found circulating in your blood or even stored as glycogen. When glucose is limited, your body adapts and breaks down fats for energy (or even proteins if it gets desperate). Exercising regularly helps burn glucose and improve overall glucose control, so try to add more movement to your daily routine.  Your body’s demand for fuel is only as intense as your workout. High-intensity exercise increases adrenaline (the fight-or-flight hormone), which signals to your body that it’s time to breakdown liver glycogen to glucose. This quick influx of fuel can spike your glucose, but this is the one time a spike is a good thing. When you track more intense workouts and see a spike, don’t be alarmed. Lingo won’t count those exercise-related spikes against your points, so jump back in and remember to track that more intense activity in the app.    Seeing a spike, but you haven’t had an intense workout? There are other reasons for spikes during a workout. When shifting to a lower carb diet, but not low enough to shift into ketosis and burn fat for fuel, the limited glycogen is quickly spent without the support of ketones, which accompany a properly-designed, high-fat approach. This prompts your body to turn to protein for fuel.  But, you can help prevent the breakdown of protein (and muscle) for fuel by making sure you have fuel in the tank a few hours before a workout. And after your workout, remember to recover with enough protein and carbs to build muscle and replenish your glucose supply during your post-workout recovery phase.   So, take this back into your daily life. Better prepare, perform, track, and recover. More power to you.  
By
Fundamentals
Glucose 101
Fitness
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Experimenting with Lingo

Lingo is about keeping things personal. It’s about helping you better understand your body’s unique response to foods, drinks, exercise, and lifestyle shifts. You’ll gather behind the scenes insights and soon feel ready to handle whatever life throws at you. To get things started, it’s best to explore the impact that food and lifestyle habits have on your glucose levels. Exploring the different causes and effects will lead you to uncover the best choices for you, ones that help your glucose stay steady. Lean on Lingo and learn more about your response to different foods, navigating your points budget, and making the best choices for you and your body.     Your biggest daily point source, unsurprisingly, is food. Your points reflect both the amount of glucose you’re exposed to and how you metabolise it. You might be surprised by your body’s response to similar types of food, your usual foods, and other food related situations. How do you solve the mystery of the increasing or decreasing glucose? Experimenting and observing. Within 90 minutes of eating, your glucose levels start to rise. The bigger the rise, the greater impact that particular food has on your glucose levels.  This gives you a good idea of where your starting point is and which foods cause hidden glucose spikes.  You’ll also start to correlate your emotions, mood, energy levels, cravings, and restfulness with your glucose stability. But don’t worry if you forget to check your levels. Throughout the day we’ll send you updates, tips, and articles to keep you in the know of what’s happening on the inside. Frequent fluctuations or changes in your glucose levels can make you feel depleted, so our goal is to help you stay steady.    Here are few experiments to get you started:  Eat the same meal on two separate occasions. Observe the impact on your glucose when you walk for 20 minutes before or after one of the meals, versus when you relax on the sofa. Enjoy a higher carb meal (like a plate of pasta) but add in non-starchy vegetables and protein, eating these foods first. Check in with your hunger level and your glucose points, compared to the carb meal alone. Track your water intake one day. The next day add a few more glasses of water. Note the difference. We’ll explore how hydration can effect your glucose later.
By
Glucose 101
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Feel full and stay full with protein

Do you get hungry in between meals? You might not be getting enough protein in your diet. Including 15-30 grams of protein in your meals and snacks is an easy way to stay fuller for longer since protein is digested slower and improves satiety. These simple steps can also help reduce the glucose spikes often created by a carbohydrate-rich meal. Meals that lack protein while being rich in carbohydrates, are likely to spike your glucose levels, leading to decreased energy and food cravings. (1),(2) Also, including protein in your post-workout snacks helps to stop muscle breakdown and jumpstart recovery. (3) Try out some of these suggestions to start boosting your protein intake without compromising on flavour. Porridge Oats with jam are high in carbohydrates and very low in protein. You may feel hungry shortly after eating this. Try oats with almond butter, some milled flaxseed, a scoop of high-quality protein powder and a couple of dollops of full-fat Greek yogurt. This has more protein, which makes it more filling. Your meals You can boost a bowl of pasta by adding a source of protein (like salmon, chicken, or tofu) to reduce the meal’s impact on your glucose and keep you fuller, longer. Alternatively, add white fish, shellfish, turkey, eggs, or tempeh to hit your protein intake targets.
By
Fundamentals
Glucose 101
Hunger
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Find better balance by adding fibre-rich vegetables to your plate

Adding fibre-rich vegetables to your diet keeps you feeling fuller for longer, improves your digestion, and helps you control your glucose. (1) Luckily, incorporating more fibre into your diet is simple. Here are some easy, delicious ideas to get you started. Breakfast Start your day off right by making sure your breakfast includes some vegetables. Add spinach or kale to your scrambled eggs, or add a boost of fibre to your protein smoothie by blending in kale, cucumber, and avocado. Lunch Fill your salad with colour. Top the bed of lettuce with a variety of colourful vegetables like cherry tomatoes, cucumbers, bell peppers, and carrots. Throw nuts and seeds on top for additional fibre and texture. In a rush? Grab a bag of pre-cut vegetables or a pre-made salad. And make sure your snacks are balanced. Carrots and cucumber with houmous, celery with almond butter, or roasted brussels sprouts with a sprinkle of sea salt are all tasty, healthy options that will keep your glucose steady. Dinner Roast a tray of mixed vegetables (like broccoli, cauliflower, and cubed courgette), and add a protein source (like grilled chicken or tofu) to balance your meal. Be a meal prep pro and cook additional servings and then store the extras in a container for lunch the next day. Get creative with your combinations and have fun experimenting with different flavours and textures. Your body will thank you.
By
Fundamentals
Glucose 101
Hunger
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Glucose and skin health

Optimising your glucose may positively impact your skin health. Low glycaemic foods are foods that have less impact on your glucose. (1) Foods high in protein, fat, and fibre tend to have low glycaemic index value. Foods high in refined carbohydrates and sugar are high glycaemic foods, which can increase your glucose. What does this mean for you and your skin health? Making some simple swaps throughout the day can help decrease your glycaemic load and positively benefit your skin. (2) For example, swap white rice for brown rice, quinoa, or buckwheat. Have wholemeal or rye bread instead of white bread. Get omega-3 fatty acids into your diet with nuts and seeds (like flaxseeds, walnuts, and chia seeds) and fatty fish (like salmon, mackerel, and sardines) twice per week. When you want a snack, instead of reaching for sweet treats, build a snack platter with vegetables, grilled protein, nuts, cheese, olives, and hummus. After you make changes like these, monitor how your skin changes.
By
Glucose 101
Mood
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Low-sugar drinks: 5 options that avoid glucose spikes

Discover some tasty no and low-sugar drinks you can enjoy without spiking your glucose levels. Understand how coffee can impact your glucose levels, even if you drink it without sugar or sweetened milks. Learn which drinks to limit to maintain steady glucose levels. . . . . . Staying hydrated is key for your overall health and for maintaining steady glucose levels. However, many of the popular drinks people reach for contain a lot of sugar that can spike your glucose. This can lead to fluctuations in mood and energy (1), cravings (2), and impact sleep (3). Fortunately, you can enjoy a range of refreshing and flavourful drinks that have little or no sugar and are unlikely to spike your glucose. 5 glucose-friendly drink options 1. Sparkling or plain water We know you’ve heard this before, but it bears repeating: drinking plain water is a great and accessible way to maintain hydration. Many people don’t drink enough water, and adults should aim for around three litres of water a day (4). You may need more depending on a number of factors such as if you exercise or your environmental temperature is warm. If you find regular H2O boring, plain sparkling water and seltzer are just as hydrating and might be more enjoyable to drink, especially with meals. If you forget to drink enough water, try setting alerts on your phone or make a habit of carrying around a refillable water bottle to drink from throughout the day. Start early so that you’re not trying to play catch up in the evening before bed, which can disrupt your sleep if you have to get up at night to use the bathroom. Try habit stacking by placing a large glass of water on your nightstand to drink soon after you wake up or keeping a bottle of water in your car cupholder to finish on your commute home. After a few weeks these choices are likely to become long-term habits. 2. Flavour-infused plain or sparkling water You can jazz up plain still or sparkling water with slices of orange, lemon, cucumber, or other fruits for a hint of natural flavour. Try adding sprigs of mint or rosemary and have fun with the combination of fresh fruit and herbs to find flavours you enjoy. Sparkling water with slices of fresh ginger and lime make for a particularly zesty combination. Invest in a water infusion pitcher or just add fruit and herbs to a large bottle of water to keep in the fridge overnight. You can also infuse your plain water with powdered or liquid water enhancers on the market that don’t contain added sugar and aren’t likely to cause a spike. Popular electrolyte powders such as sugar-free Liquid I.V. and LMNT add flavour and electrolytes to plain water for a tasty and hydrating option. 3. Zero-sugar carbonated beverages There are a number of carbonated beverages on the market that are made with little or no sugar and won’t cause a spike. Popular flavoured seltzers such as La Croix and Dash are made simply with carbonated water and natural flavours or fruit essence, which contain no sugar, calories, or non-nutritive sweeteners. Many popular carbonated drink brands have their own zero-sugar versions, although these are often made with non-nutritive sweeteners and other ingredients and should be consumed in moderation. Despite being sugar-free, these non-nutritive sweeteners yield varying glucose responses in people. By using a continuous glucose monitor such as Lingo, you can monitor your individual response to beverages like these to find what works best for you. It’s important to note that these beverages are still not a replacement for plain water and shouldn’t be consumed in excess. 4. Alcohol: Dry wines and plain liquor While alcoholic beverages aren’t hydrating (in fact, they do the opposite), you may still be looking to enjoy an alcoholic drink from time to time that won’t cause a spike. Although you may not avoid a spike entirely, we recommend a dry wine like pinot noir or brut sparkling or a mixed drink with a shot of pure liquor such as vodka or gin in plain seltzer with a slice of citrus for the lowest impact on your glucose levels. For optimal glucose control, it’s best to consume alcohol in moderation — alcohol interferes with your sleep (5), which can negatively impact your glucose (6). Plus, the more you drink, the more you lower your inhibitions, which may cause you to reach for sugar or carb-heavy snacks that can cause a spike. 5. Hot or cold herbal teas Herbal teas (without added sugar) are an excellent way to enjoy flavourful beverages without spiking glucose levels. It’s easy to make herbal teas at home, and you can enjoy them hot or iced. Try to avoid adding sugar and sweetened milks, and be mindful when ordering tea beverages out (especially iced tea variations) that they aren’t made with added sugar or simple syrups. Many of these teas have a natural sweetness on their own. Chamomile, rooibos, hibiscus, and liquorice teas are all great options. A note on coffee Drinking coffee is a morning ritual for many. The caffeine in coffee (and some caffeinated teas) may cause a glucose spike for some, and adding milk and sugar can exacerbate these spikes. However, over the long term, caffeinated black coffee has been shown to have favourable effects on glucose metabolism (7). Additionally, caffeine can have a diuretic effect, causing you to urinate more, and if consumed in excess may compromise your fluid balance. Dehydration can lead to greater glucose spikes and dips (8). If you’re a regular coffee drinker, try having a large glass of water before your cup of coffee and continue to drink water throughout the day. Drinks to avoid Many popular drinks are high in sugar and can spike glucose levels. Some obvious culprits include fruit juice, sugar-sweetened carbonated beverages, alcoholic cocktails, and sweet wines. When it comes to glucose regulation, sugar-free beverages are a better choice than beverages with added sugar, but it is best to monitor your own tolerance and drink them in moderation. Consuming too many non-nutritive sweeteners has been shown to affect the gut microbiome, which can negatively impact glucose levels (9). A good rule of thumb is to try to get at least half of your daily fluid requirements through water and the other half may be reached with more flavourful options like the ones outlined above. Be sure to check the nutrition label of any beverage you buy at the store and watch out for added sugars. When dining out, be mindful of sugar-sweetened beverages like fizzy drinks, lemonade, sweet tea, and mixed cocktails. A final note from Lingo Most of the time, water is the best choice to stay hydrated. However, supplementing plain water with some of the beverage choices above can help keep you hydrated while enjoying more flavourful options. We hope this list has provided some inspiration for drinks that aren’t boring and won't spike your glucose levels. And remember, how your glucose levels respond is unique to you. Using a continuous glucose monitor like Lingo can help you work towards limiting glucose spikes without stopping you from enjoying your favourite drinks.
By
Fundamentals
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Why you’re always feeling hungry: 9 reasons from a nutritionist

If you feel hungry all the time, even after you've eaten, it could be due to a number of lifestyle and physiological factors. One reason behind constant hunger could be your glucose, or blood sugar levels. Devices like Lingo can give you insight into your glucose and help you establish healthy habits to manage your hunger. The best way to deal with hunger is to eat when you feel hungry and take a look at your meals: you may need to eat more protein, healthy fats, and fibre to stay satiated for longer. . . . . . Sometimes, it can feel difficult to interpret why you feel hungry all the time, especially if hunger strikes soon after you’ve eaten. This can be particularly frustrating when you’re making a conscious effort to choose healthier foods or manage your weight. If this all sounds familiar, know that you’re not alone. There are many possible reasons that could be causing you to have an increased appetite or seemingly insatiable hunger. What you eat and drink may be the main culprit because of the effect they have on your glucose. Although stress, sleep, exercise, and other lifestyle factors can also contribute to feeling hungry more often. Types of hunger Physical hunger is straightforward: hunger cues arise, and when you eat, the feeling resolves. Hunger is commonly signaled by a growling stomach, but may also feel like low energy, inability to focus, light-headedness, or dizziness. This type of hunger is initiated by a physiological need for energy, which increases the hormone ghrelin in the bloodstream, a messenger that signals you feel hungry and need to eat. In simple terms, your body is nearing “E” and the light switches on to notify you to refuel. But humans are complex and live in dynamic environments where you may not “feel” hungry or realise that your body is signaling hunger and needs food. Likewise, you eat for reasons other than physical hunger. Hedonic hunger, on the other hand, is the term used for hunger without a caloric need. (1) This may arise from habits, boredom, or your environment. This is often the reason for feeling hungry frequently. Connection between glucose and hunger Glucose and hunger are tightly intertwined. When glucose levels dip, this is one of the main reasons for true physical hunger. However, a glucose spike, followed by a drop, can cue the same feeling of hunger when you don’t need the calories. Meals or snacks that are carb-heavy or sugar-laden can rapidly raise your glucose levels in your blood, followed by a large surge in insulin, which often causes a huge glucose crash. Rapid glucose swings (or low glucose) may leave you experiencing the tell-tale signs of a crash: fatigue, irritability, and, you guessed it, hunger — even after eating a big meal. 9 reasons why you feel hungry all the time 1. You're not eating enough If your goal is to lose weight, don’t slash your calorie intake too low, or undereat during weekdays to then overeat on weekends during planned “cheat days.” If you’re experimenting with ways to steady your glucose, you may be tempted to cut out carbs and sugar, but decreasing calories too far without consuming enough healthy fats and protein can not only leave you feeling hungry, but also hinder your progress. While you might experience hunger when eating in an intentional calorie deficit, you may need to experiment with your meals and snacks to find what keeps you satisfied while staying on track. Gradual weight loss is feasible through a small calorie reduction of 20%, or around 500 calories a day, although this will depend on the person. Make sure you fill up with protein, healthy fats, and fibrous vegetables to help with satiety. 2. You're active Working out increases your need for energy. Certain types of exercise like higher-intensity workouts or harder efforts can blunt your appetite for a short period of time immediately afterwards, but then come back with a vengeance. This is simply your muscles asking for more fuel. If you exercise regularly, you may notice that you need to eat more at meals or eat more frequently than others around you who aren’t as active, and this is normal. To ensure you're recovering and refueling after workouts, consume a balance of protein, fats, complex carbs, and rehydrate with fluids. 3. You're missing the mark on protein Protein is satiating, meaning you’ll feel more satisfied for longer after eating more of this important macronutrient. If you feel hungry soon after meals, crave sweets in the afternoon, or need dessert after dinner, you may not be eating enough protein. Prioritise protein with all meals and snacks, aiming for at least 30 grams of protein at meals and at least 15 grams of protein at snacks, up to a daily goal of 1.5-2.0 grams of protein per kilogram of ideal body weight. This would be 105-140 grams of protein daily for a 70 kg individual. In the morning, break the fast with 30 grams of protein at your first meal, and observe if your hunger stays at bay (and steadies your glucose). 4. You're not getting enough sleep Research shows that people eat more following periods of sleeping less. (2) Staying up late may result in snacking to try to stay awake, and short sleep durations of less than 6 hours can leave you feeling hungrier than if you got enough shuteye. Inadequate sleep has been shown to alter the appetite regulating hormones leptin and ghrelin. (3) 5. You're fearing fat Like protein, fat is extremely satiating. There is no need to fear healthy fats like nuts, seeds, avocado, nut butters, and plant oils such as olive and coconut oil (refined vegetable oils like those in high-calorie snack foods should be limited). Adding healthy fats to your diet will keep you fuller for longer, help to steady glucose, and curb hunger. Mix almond butter into morning oatmeal, dress a salad with olive oil and lemon juice, snack on olives and cheese, or add mixed nuts and seeds to Greek yoghurt. 6. You're forgetting fibre Fibre is filling because it slows digestion, causing food to remain in your stomach for longer. Since fibre isn’t digested but is passed through your GI tract, it fills you up for fewer calories and delays the rise in glucose from your meal. Low-fibre carbohydrates (such as candies, cakes, biscuits, chips, pretzels, desserts) are typically high in simple sugars, which causes rapid rises in glucose. Not getting enough fibre or eating lower fibre foods that are high in sugars and cause a crash could be why you feel hungry. Some fibre-rich foods include raspberries, almonds, avocado, chia seeds, and beans. 7. You're stressed out Stress causes a rise in the stress hormone cortisol, which elevates glucose. This can leave you feeling hungry and reaching for sugary and high-carb comfort foods. While these foods may resolve physical hunger, it doesn’t curb feeling stressed. Sure, you may feel happy after eating certain foods, but this can be short-lived as it’s just appeasing the reward centers in your brain, especially if you reach for ultra-processed foods with a lot of sugar and carbs. (4) Plus, eating sugar-laden processed foods spikes your glucose, leading to a crash and perpetuating the cravings for more high-carb comfort foods. Instead, plan for three stress-reducing tactics you can implement when you’re stressed out and craving comfort food. For example, breathing exercises, taking a 10-minute walk outside, or writing down five things you’re grateful for. 8. Your environment isn't helpful The power of suggestion is strong. Studies show you eat more of what is in front of you, which can either help or hinder your nutrition. (5) How is your environment set up? Try clearing your kitchen countertops of snacks and treats and leave only a fruit bowl. In your fridge and cupboards, make the healthy choice the easy choice by placing cut vegetables, nuts and seeds, low-sugar yoghurt, lean jerky, and other healthy foods front and center. 9. Your menstrual cycle Women of reproductive age may notice differences in hunger levels throughout their normal menstrual cycle. Specifically, in the luteal phase (second half of cycle around days 14-28), hormones are naturally higher, which can influence hunger and cravings for sweet, carbohydrate-rich foods. (6) Females of perimenopausal age may also notice differences in appetite regulation, due to changing levels of estrogen. (7) Prioritise protein and fill up on healthy fats to work with your physiology instead of against it. Managing feeling hungry all the time If you feel like you’re hungry all the time, check the above list and see if any of the reasons apply to you. The best way to satisfy hunger is to eat, and different meals and snacks will have a unique impact on your hunger. It’s best to test out several different food combos to see which choices curb your hunger the best and leave you truly satisfied and satiated. A balanced approach that combines plenty of vegetables, lean protein, and healthy fats will keep you fuller and steady your glucose. Devices like the Lingo biosensor can also help you assess your feelings of hunger and make the best choices for your unique physiology. Lingo is a continuous glucose monitor (CGM) that connects to your smartphone and pairs with a coaching app to help you establish healthy habits. Lingo gives you a window into your glucose responses to the foods you eat and can help you make the best choices for not only your hunger, but also your overall metabolic health with real time coaching. A final note from Lingo Decoding your feelings of hunger isn’t always so straightforward and requires understanding your body's cues, assessing your lifestyle habits, and recognising the impact your choices have. Even if you’re building healthier habits or trying to lose weight, you don’t need to remain hungry. Instead, focus on eating enough protein, fibre, and healthy fats, managing stress, and building additional healthy habits that work for you. Systems like Lingo, which use a continuous glucose monitor, can also give you a window into your glucose levels to help you understand why you might be experiencing frequent hunger.
By
Weight Management
Hunger
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How to find those hidden added sugars

The National Health Service recommends no more than 30 grams of free (better known as added) sugars per day for adults. When you think of sugar in foods, cakes, biscuits, and other sweets come to mind. But those aren’t the only sources of sugar. Hidden sugar is common in packaged foods and goes by many names. Regardless of the name, they could all cause a glucose spike.(1) But there’s good news. Even food labels with hidden sugars give us hints to lead us to them. Here are a few of them: Many countries are making it easier to identify high-sugar foods with coloured indicators. In the United Kingdom, packaged foods with over 22 grams of sugars per 100 grams are clearly marked and highlighted red. Foods with under 5 grams of sugars per 100 grams are highlighted green. And finally, foods with 5-22 grams of sugars per 100 grams are highlighted orange. Sticking mostly to foods in the green category help you avoid those hidden sugars without having to search up and down the food label.(1) Look for the words syrup and sugar. Examples include brown rice syrup, corn syrup, and cane sugar. Sugar may also be labeled with the ending “-ose”, like glucose, dextrose, fructose, galactose, sucrose, or maltose. Other names include: molasses, honey, agave, cane juice, barley malt, and potato starch. It’s important to remember that just because foods contain these words, doesn’t mean they’re always bad choices. You can still occasionally enjoy these foods, in the proper portions listed on the food label. Consuming them after you have foods like vegetables, protein, and healthy fats can help decrease their impact on your glucose.
By
Glucose 101
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How exercise can flatten your glucose curve

Fitting things into a busy day is difficult. So, don’t worry if you haven’t had time to get a full workout in, as there are plenty of ways to incorporate shorter, time-friendly exercises throughout your hectic day. When you exercise, your body uses glucose for energy. This helps keep you steady, particularly after meals, and helps maintain your muscle and aerobic capacity. (1) Movement like yoga may also help reduce stress, which could further impact your glucose. (2) Make a goal to exercise after each meal this week. Consistency is important. Just 15-20 minutes of light walking each day can have a positive impact on your health. If it gets your body moving, it doesn’t matter what type of exercise you do. Whether you walk the dog, take a dance class, or get on the treadmill – any activity is good. If you can’t find time to exercise, try to fit in some smaller activities throughout the day. Take the stairs instead of the lift. Park your car farther away. If you’re taking public transport, get off a stop earlier and walk the rest of the way. Little changes can make a big difference.
By
Glucose 101
Fitness
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How food sequencing affects your glucose

Managing your glucose is about more than just the food you eat. A growing body of research shows that eating foods in a specific order – known as ‘food sequencing’ – can also affect your glucose. For example, studies show that eating vegetables before carbohydrates can result in lower levels of glucose and insulin compared to eating carbohydrates first. (1) The fibre in vegetables slows the rate that food leaves the stomach, thereby impacting the rate at which glucose is absorbed and mitigating glucose spikes. (1),(2) Other studies have shown that eating proteins and fats before carbohydrates has a similar effect. And managing your glucose isn’t the only benefit of starting your meals with a salad. Foods that leave the stomach more slowly can help you feel fuller, reduce your energy intake from the rest of the meal, and help you manage your weight. (3) Of course, there are even more benefits to going green. Green vegetables are a good source of fibre, and some non-starchy vegetables (like asparagus and leeks) also contain prebiotic fibre that encourage the growth of good gut bacteria.
By
Fundamentals
Glucose 101
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How hydration balances glucose

Staying hydrated can help keep your glucose steady throughout the day and sidestep health concerns commonly linked to dehydration and glucose imbalances. (1) Regularly drinking enough water helps your body process carbohydrates more effectively, which helps regulate your glucose. When you’re dehydrated, it can cause your glucose to spike. (2) The amount of fluid you need each day depends on a variety of factors like your age, your activity levels, the weather, and your diet. The recommended daily water intake varies but a good starting point is to aim for 6-8 glasses, roughly 1.4-1.8 litres. (3) Ways to ensure you stay hydrated:   Start your day with a glass of water as soon as you wake up then have another glass with your coffee or tea. This helps you front-load your daily fluid intake. Don’t wait until you’re thirsty to drink water. This is your body signalling that you are already dehydrated. Carry a reusable bottle with you wherever you go. This will help you to stay hydrated throughout the day. Set reminders on your phone to drink enough water. Eat plenty of fruits and vegetables. Many are high in water content, helping to keep you feeling full and hydrated. Avoid or decrease caffeinated drinks. Excess coffee, tea, and energy drinks all contain caffeine, which can have negative effects on your glucose. (2) Drink herbal teas or fruit-infused water. They have less sugar than fizzy drinks or juices, making them steady alternatives. 
By
Glucose 101
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How to get the most from your greens

Green vegetables are important sources of key vitamins. Especially vitamins C and B. However, these vital nutrients in are easily lost during storage, preparation, and cooking. If you want to get the most from your greens, you need to treat them right. Proper storage Minimise the nutritional losses that occur during storage by only buying what you need. If you can’t shop regularly, grab a mix of fresh and frozen vegetables. It’s often believed that frozen veggies are nutritionally inferior to fresh ones, but it’s not true. In fact, some studies show that frozen produce can contain higher levels of some nutrients (like vitamin C) compared to fresh vegetables. (1),(2) Cooking Vitamins can also be lost when cooking your vegetables. Methods like steaming, stir-frying, or microwaving help preserve vitamins. In addition to helping preserve your nutrients via cooking, you can add some fat to your plate and further help your body make the most of the nutrients, like phytochemicals, that you consume. Phytochemicals, are compounds produced by plants to help them self-protect in their natural environment, and these compounds offer human health benefits as well. And two phytochemicals, beta carotene and lycopene, found in vegetables are absorbed more easily by the body if they are served with a fat. So serve your salads with an oil-based dressing, or drizzle olive oil over your cooked vegetables. (3)
By
Fundamentals
Hunger
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How to stay steady and snack on the road

Travelling can make it hard to stick to a healthy diet. Away from your normal routine, and well-stocked kitchen, it’s easy to reach for convenient foods. These choices are often packed with empty calories – few vitamins and minerals but rich in added sugars and fillers. What they lack in nutrition, they tend to make up for with processed and simple carbohydrates that can lead to glucose spikes. These types of snacks fill you up temporarily but soon lead to an energy dip that depletes your energy and leaves you craving more starchy foods. (1) Snack Ideas Plan ahead to help you stay on track. Opt for protein-rich, travel-ready snacks like hard boiled eggs, beef jerky, mixed nuts, protein bars, and shakes. A snack of 30 almonds and 30 grams of cheese can help quiet your hunger without leading to a spike and crash. Make your own trail mix with pecans, walnuts, cashews, and pumpkin seeds. Add some dark chocolate (over 80% cacao) and toasted coconut to sweeten the mix without throwing you off target. Keep this in a container in a dark, dry place and divide into small portions that are travel-ready. Give these snacks a test next time you need to hit the road.
By
Fundamentals
Hunger
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Keep your glucose stable throughout the day

To keep your glucose on track, start by building a balanced breakfast. Porridge with peanut butter and milled flaxseed, or eggs and avocado on whole grain toast, are a great option.  If you fancy a smoothie, add some chia seeds, flax seeds, or psyllium husk. They’re great sources of fibre and will help regulate your glucose. Or try some plain Greek yoghurt. It provides protein and carbohydrates. Add in nuts, seeds, and berries for a glucose-friendly breakfast, snack, or dessert. On top of that, the probiotics in the Greek yoghurt will also contribute to your gut health. (1) Check your schedule for the day and set specific times for snacks and meals. Ride the momentum and plan a healthy evening meal. Include a source of protein (like chicken, salmon, prawns, tofu, or tempeh), a portion of complex carbohydrates (like brown rice, quinoa, buckwheat, or sweet potato), some non-starchy vegetables (like aubergine, broccoli, cauliflower, or courgette), and a source of healthy fats (like avocado, olive oil, or tahini). Then season your creation with your favourite spices and enjoy.
By
Fundamentals
Glucose 101
Hunger
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Nourishing snacks to keep you steady

What’s your schedule look like? Keeping your glucose stable throughout the day requires thoughtful planning.  When trying to keep your glucose in check, snacks can make things tricky. Many snacks on the market are packed with refined sugars and highly-processed ingredients. They are full of the ingredients we don’t want and lack the nutrition we do want.  But you can make snacking a part of your balanced, glucose-friendly diet with some of these healthy, but tasty, choices. Banana-Coconut Bites: these bites are perfect for when you need something more grab-and-go. All you need is: one banana, two tablespoons of shredded coconut, and one teaspoon of cinnamon. Mash the banana in a bowl until creamy, then mix in the coconut and cinnamon. Drop mixture by spoonful onto a baking sheet lined with parchment paper and flatten slightly. Bake at 180° Celsius for 20 minutes, and enjoy. Veggies & Houmous: vegetables like carrots, celery, cucumbers, and bell peppers are the perfect snack. They are full of fibre and low in calories. They also pair perfectly with hummus which adds flavour and is packed with protein and healthy fats to fill you up without weighing you down. Fruit & Nuts: fruits like apples, oranges, pears, and berries are packed with vitamins and minerals. Pair them with a handful of nuts and you have yourself a nutritious, simple snack. Nuts deliver an added crunch while providing healthy fats and protein to keep you satisfied until your next meal. (1) Get moving: movement is great for many reasons, but one of its biggest benefits is its ability to lower your glucose curve. Set aside some exercise time each day. Even just 15 minutes of walking after lunch can have a positive impact on your glucose. (2)
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Recipes
Hunger
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Reducing fatigue and mood swings with Lingo

Steady glucose. Steady life. When our diets are packed with simple sugars rather than proteins, vegetables, and fats, our glucose tends to quickly rise and crash, again and again. These intense fluctuations take our energy levels and mood on a wild rollercoaster ride. While many different factors affect our mood and energy levels, Lingo empowers you to find balance and embark on your journey to be your healthiest, best self. A good place to start is by looking closely at what happens to your glucose levels roughly one to one and a half hours after eating a high-sugar meal or snack. Watch as your glucose climbs, then crashes. Note how you feel when your glucose falls rapidly. Are you tired and hungry? Irritable or feeling low? Equally, notice what happens to your glucose after you’ve had a balanced meal or even when you’ve had a balanced meal before that sugary scoop of your favorite ice cream. Notice that your mood improves when your glucose stays steadier? You’re not alone. Research has found that individuals who eat a diet that is high in sugar (the same kind known to lead to glucose highs and lows) are more likely to experience mood disturbances and fatigue compared to those who eat a diet with less simple sugars and carbs.(1) Your glucose rollercoaster will be a much smoother ride when you use personalised insights from Lingo to change your habits, manage your meals and snacks, and work towards your best self yet.
By
Glucose 101
Energy
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Say no to nightcaps for better glucose and sleep

A drink in the evening after a long day might make you feel relaxed, but behind the scenes, the effects vary between individuals and don’t typically result in a good night’s rest. Even a small amount of alcohol can reduce your sleep quality. (1) Alcohol dehydrates your body, and many drinks contain carbohydrates. Both these factors make it harder for your body to stabilise your glucose. The carbohydrates in the drink can spike your glucose, leading to a rapid drop in energy levels. This can cause restless and disrupted sleep, which means you’ll feel less refreshed the next day. Increased glucose can also cause more frequent urination during the night, which can further disrupt your sleep. Good sleep helps glucose control Better sleep means less cortisol (a stress hormone) in your body during the night. And lower cortisol helps your body stay steady while you sleep. Sleep is vital to recharging your mind and body. A healthier combination If you do have alcohol in the evening, have some unsalted nuts and water with your beverage. The protein and healthy fats in the nuts support steady glucose, and the water works to keep you hydrated.
By
Glucose 101
Sleep
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How to sleep better: Tips to get a better sleep at night

Good sleep patterns are essential for your physical and mental health and impact your energy, mood, focus, metabolic health, and more. Lack of quality sleep can also impact your glucose levels, cause you to make unhealthy food choices, and poor sleep is frequently correlated with weight gain (9). You can achieve better sleep with various lifestyle habits such as cutting back on caffeine and screen time, avoiding alcohol before bed, and eating a well-balanced diet. . . . . . It's no secret that a good night's sleep is vital for your overall health and wellbeing. The impact of sleep extends beyond simply feeling refreshed; our shuteye influences our energy levels, physical health, mood, and daily activities. Although there is no one-size-fits-all advice, there are things you can do to help improve your sleep. And, since everyone has different biological factors and lifestyles, it’s best to try a few different strategies. Although it’s a common misconception that getting more hours of sleep per night means you’re getting better sleep, that’s not always the case. The quality of sleep is paramount, and your habits throughout the day and in the evenings can have a major impact on the quality of sleep you’ll get. You may have heard of the term “sleep hygiene.” This term was coined in the early 1970s and is used to refer to a sleep routine or sleep habits that are conducive to promoting good quality sleep and daytime alertness (1). This guide is intended to empower you to try several different sleep hygiene methods to improve your sleep naturally as you build healthier routines and habits that work for you. Why getting a good night’s sleep is important Sleep can make a huge difference to your overall health and wellbeing, making it one of the most important things to optimise in any health journey. Think about a time when you were sleep deprived – it's likely you didn’t feel like exercising, didn’t make the healthiest food choices, and had trouble concentrating and staying focused. Effects of lack of sleep When you don’t get enough quality sleep, it can disrupt your body’s ability to regulate glucose and increase your chance of glucose spikes and dips (2).  Dysregulated glucose can lead to fluctuations in mood and energy (3), cravings for starchy foods, and an increased risk of overeating (4). These foods then further disrupt your glucose. And so, the cycle continues. Poor sleep can also result in a reduced ability to fend off illness (5). While these are the short-term effects of sleep deprivation, a lack of sleep can also have a long-term impact on your health and wellbeing. Long-term consequences of sleep disruption in otherwise healthy individuals include hypertension (high blood pressure), cardiovascular disease, weight-related issues, metabolic syndrome, type 2 diabetes, and colorectal cancer (10, 11). Poor sleep has also been tied to an increased risk of cognitive decline and Alzheimer's disease (12). 8 ways to improve your sleep Here are our tips to set yourself up for a successful night of sleep. 1. Wind down your caffeine intake Your meal or snack choices can have a significant impact on your sleep. You might be aware that you should avoid stimulants such as coffee, some teas, and dark chocolate before bed as the caffeine can disrupt your sleep-wake cycle, making it harder to fall asleep and stay asleep. Everyone metabolises caffeine differently. One person may be fine with their third coffee later in the day, while another may not be OK with even one coffee in the morning. To ensure a peaceful night’s rest, try cutting out caffeine at least six hours before bed and switching to decaffeinated coffee or herbal teas in the afternoon and evening. 2. Learn how different meal choices affect you Your meal choices throughout the day, and particularly around dinner time, can lead to dysregulated glucose beyond typical glucose spikes. This can make it harder to fall asleep and also disturb sleep quality (5, 6). Prioritise protein, fats, and fibrous vegetables as you reduce the amount of carbs on your plate. This helps to maintain steady glucose levels. Personalised coaching, such as that provided through Lingo, can help guide you towards making better meal choices, help motivate you, and help keep you on track with this crucial element of your sleep health. 3. Create a relaxing sleep environment Make your bedroom a calm, comfortable space that promotes restful sleep. Consider things like comfortable bedding, blackout curtains or an eye mask, or a white noise machine to help create your perfect sleep environment. These seemingly small touches can make a big difference. Avoid unnecessary clutter, as this can create a chaotic environment, which is not conducive to relaxation. Try to avoid working in your bedroom, as your brain starts associating the space with productivity and stress rather than relaxation and rest. 4. Limit screens before bed The blue light emitted by screens can suppress production of the sleep hormone melatonin and interfere with your body’s natural sleep-wake cycle. So, it’s best to avoid using electronic devices for at least an hour before bed, or switch to audio-only content like podcasts (but make sure the topic is relaxing!). If you’re used to replying to emails or studying in the evening, this might require setting a hard deadline. If your schedule doesn't allow for that much time between screen and sleep, consider installing a blue light filter for your screen and/or investing in blue light-blocking glasses. An additional issue with screens is that the content you’re viewing can be very stimulating, thereby increasing brain activity even if you feel relaxed and comforted at the time. Try to avoid watching TV and movies, playing video games, and scrolling through social media right before bed. Instead, pick up that book you’ve been meaning to read or listen to music or a podcast. 5. Avoid alcohol later in your day It’s a common misconception that alcohol helps you sleep. However, while alcohol might help you fall asleep quicker, imbibing leads to a more restless and disrupted sleep, creating a greater likelihood of waking up during the night. Alcohol before bed can drive a reduction in REM sleep, the phase of sleep that is crucial for dreaming, memory consolidation, and emotional regulation. Look to replace your evening cocktail or glass of wine with one of the following: Herbal teas: chamomile, valerian root, and lemon balm are all known for their natural calming properties. Golden milk (turmeric latte): blend milk with turmeric, cinnamon, ginger, and a touch of honey for a comforting drink with anti-inflammatory properties. 6. Practice relaxation techniques While prioritising sleep is important all the time, it’s essential when you’re feeling overwhelmed. When you’re overly stressed, your body releases the hormone cortisol, also known as the “fight or flight” hormone. Too much cortisol can not only affect your glucose, but also disrupt your sleep patterns. High cortisol levels have been linked to insomnia, waking up during the night, and less sleep time overall (8). Although it may be hard to get the quality sleep you need when you’re stressed, take time to relax and wind down before bed. You’ll feel better the next day. Techniques like deep breathing, meditation, and yoga can help to ease your mind and reduce your stress levels before bed. A simple breath technique involves inhaling slowly for a count of four and exhaling smoothly for a count of four. 7. Write down your thoughts If you feel anxious or worried about the next day, take a few minutes to jot down your thoughts or worries on a notepad next to your bed. You may even find it useful to write down your top three priorities for the next day. This can help you clear your mind and unwind. It can also be comforting to make note of three things you are grateful for. This practice can help shift your stress and help you feel ready for sleep. 8. Follow a bedtime routine (sleep hygiene) A consistent bedtime routine can signal to your body that it's time to wind down and get ready for sleep. This can include things like taking a warm bath, reading a book, or some light stretching. It’s also a good idea to wake up around the same time every day and get exposure to natural sunlight within the first couple hours of waking up to set your circadian rhythm. Use these tips as inspiration to create a regular routine that can significantly improve your sleep quality. Even making one or two adjustments can have a positive impact on both your sleep and your glucose. A final note from Lingo Quality sleep is paramount for overall health and wellbeing. The relationship between sleep and glucose is powerful, and when disrupted, has a wide array of health consequences. It’s beneficial to work towards better sleep to support your mood, energy, immune health, and more (10). Achieving better sleep requires a personalised approach, and Lingo is here to support you at every step.
By
Glucose 101
Sleep
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Simple solutions to manage hunger

When working to maintain a healthy lifestyle, sometimes hunger can be hard to curb.  But with the right planning, you'll be in the driver's seat and back in control. Plan ahead One of the best ways to manage your hunger is to plan ahead. This means having high-protein, high-fibre snacks and meals readily available to combat hunger when it comes. When you are hungry and your glucose is low, you are more likely to want sugary, high-carb foods. Balance Your Meals For dinner, build the perfect glucose-friendly plate. What does that look like? It’s simple maths: a quarter protein, a quarter carbohydrate (whole grains or starchy vegetables like potatoes, corn, beetroot and squash), and half non-starchy vegetables (like spinach, broccoli, asparagus and tomatoes). Make enough to have healthy leftovers the next day. Drink plenty of water Sometimes, when you feel hungry, you might just be thirsty. Drinking water can help you reduce your urge to snack on unhealthy foods. As a starting point, try to drink at least eight glasses of water per day. If you want to add some flavour to your water, you can infuse it with fruit or herbs, like lemon or mint. (1) Take Time Out  Check in with yourself and ask, “is this hunger or something else?”. In other words, are you stressed, bored, frustrated, or tired? If your hunger is tied to low energy levels and a dip in glucose, follow the Fundamentals and refuel. If your hunger is actually something else, try to change things up. Get up and go on a walk, read a book, or listen to some music until the feelings pass. This gives you space to think more clearly and make better decisions about your food choices.
By
Glucose 101
Hunger
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Restaurant-quality salmon niçoise salad recipe

Salmon niçoise salad sounds like something fancy you’d order at a restaurant, but it’s actually pretty easy to make yourself at home. Made with hearty ingredients and a simple homemade dressing, this salad is a balanced option for lunch that will leave you feeling satisfied and energized while avoiding that dreaded afternoon slump. This salmon niçoise salad, developed by Lingo’s registered dietitians, is made with hard-cooked eggs and smoked salmon (or canned tuna) for a healthy dose of protein (33 grams), which adheres to one of Lingo’s Fundamentals for glucose management: prioritise protein. The eggs also add some healthy fats along with the Kalamata olives, and the lettuce, green beans, and asparagus provide a base of healthy, fiber-rich greens that also provide necessary micronutrients. This salad takes about 30 minutes to make, but you can save time by washing, chopping, and prepping the ingredients ahead of time or making the dressing beforehand. The recipe is for 4 servings, so if you don’t plan on sharing with others and want leftovers, leave the dressing off until you’re ready to eat it. That way, you can store the salad and the dressing separately, and enjoy it the next day, too. No matter how you decide to prep this salad, it’s a filling recipe packed with protein, healthy fats, and greens to help keep your glucose steady and power you through the rest of your day. Servings: 4 Prep time: 30 minutes Cooking time: n/a Total time: 30 minutes For Dressing 154g sour cream 2 Tbsp lemon juice 2 Tbsp water 1 Tbsp chopped fresh dill Salt and pepper For Salad 454g cooked small red potatoes - boiled, air fried, or roasted 227g cooked green beans or asparagus - boiled, air fried, or roaster 321g lettuce greens mix 4 hard-cooked large eggs, halved 454 sliced smoked salmon (optional: 454g canned tuna) 65g Kalamata olives, halved Recipe preparation Combine sour cream, lemon juice, 2 Tbsp water, dill, ¼ tsp salt, and 1/8 tsp pepper in a small bowl. Toss salad greens and sour cream mixture together in large bowl, divide dressed greens and remaining ingredients evenly among 4 salad bowls. Nutrients per serving 442 calories 33g protein 22g fat 30g carbohydrate 6g fibre Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.   
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Recipes
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Start your day the right way. How breakfast affects your glucose

Whether it’s getting your morning started with a workout, morning meditation, or taking your morning coffee on a nice walk, starting your day on the right foot is a wonderful feeling. Building your perfect morning also needs to include a good breakfast. A good breakfast can set the tone for your day and really make the difference. A proper breakfast should provide you with a few things: Protein. Whether it’s from animal or plant sources, protein is the building block of your body’s cells and helps reduce hunger. Because protein alone doesn’t impact our glucose and is slower to digest, it can help flatten your post-meal glucose spikes. Eggs, nuts, Greek yoghurt, tofu, and grilled meat are some great examples of protein sources that can easily fit into your breakfast. Fibre. Fibre also does its part to keep you full. It slows the digestion of sugar, keeping your glucose steady. It doesn’t stop there. Fibre also does double duty as it’s beneficial for your gut health. Sauteed vegetables in scrambled eggs, or nuts and seeds on top of yoghurt are all great sources of fibre. Even whole fruits (when combined with protein, fat, and other fibre sources) can fit into a great breakfast. Healthy fats. Fat doesn’t instantly mean bad. Healthy fats keep you full while helping to absorb important fat-soluble vitamins, and provide unsaturated fatty acids like omega-3 fatty acids (which benefits your heart and brain health) Check out our recipes section for a few breakfast ideas and try some out. Follow The Fundamentals and remember, combining protein, fibre, and fats with your carbs helps to keep you full and minimise your glucose spikes. Making more informed choices in the morning can lead to a day you can really feel good about.
By
Fundamentals
Weight Management
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Stuck in a food rut? Try something new

It’s easy to get stuck in a rut with your meals. We find something we like and we stick with it leaving most of us to repeat the same meals and snacks again and again. Even when we’re presented with a mountain of fresh green vegetables we still reach for our old favourites. We’re creatures of habit. Variety is key to a healthy, balanced diet. No single vegetable can give you all the vitamins, minerals, and phytochemicals your body needs. So, try out green vegetables you wouldn’t normally choose. All green vegetables supply us with vitamins, minerals, and phytochemicals. They are also high in fibre, which can help prevent glucose spikes. Cruciferous vegetables like broccoli, cabbage, and brussels sprouts also contain a phytochemical compound called sulforaphane, which studies show may help protect against certain types of cancers. (1) Experiment with the leaves you put in your salads. Watercress and spinach are nutrient dense choices, rich in vitamin C and the B vitamin folate. (2) Why not get around to trying kale? It’s a good source of calcium and iron. You can add it to salads, curries, and smoothies. You can even bake kale chips. Kale chips: Rinse kale and remove the thick stems. Cut leaves into bite sized pieces then wash and thoroughly dry the kale. Drizzle with olive oil (you can massage the oil into the leaves), sea salt, and some of your favourite spices (chilli, paprika, etc). Spread out on a baking sheet, without the leaves touching one another, and bake at 150 degrees Celsius for 20–30 minutes.
By
Fundamentals
Hunger
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Cracking the food labels code

Your days are busy. Our days are busy. Most people’s days are busy. You don’t always have time to prepare all your food from scratch every day. Some recipes also may require ingredients you don’t use very often or are overly difficult to find. On the other hand, when you reach for the more convenient, packaged foods, they aren’t always the dictionary definition of health. However, Lingo can help you navigate those aisles with ease. Making simple swaps is a good place to start. Look for alternatives to your favourite sauces, dressings, and packaged foods. Reach for options with less sugar to lower the impact these common ingredients have on your daily glucose. To avoid spending extra time in the supermarket reviewing labels, here are a few simple things to remember: If sugar is in the first few ingredients, the food is more likely to spike your glucose. And sugar goes by many names: corn syrup, fruit concentrate, honey, agave, maple syrup and dextrose. You can find a full list or hidden sugar names here. Look for foods that have high levels of protein and fiber on the Nutrition Facts. These help your glucose stay steady. The United Kingdom’s National Health Service categorises foods with less than 5 grams of sugar per 100 grams as a low-sugar food, and a food with over 22 grams of free sugar per 100 grams as a high-sugar food. All this doesn’t mean you have to avoid your favourite gelato or biscuits. Even if you buy a high-sugar food , you can always use the tips Lingo gives you to reduce the spike those foods are more likely to cause. Also remember to have a balanced meal beforehand with plenty of fibrous vegetables, protein, and healthy fats. Use your muscles before or after the meal, and review the portion sizes on the label and stick to them. Finally, slow down. Enjoy your food. Lingo’s goal is to show you how to appreciate the foods you love while reducing the impact on your glucose and maximising the impact on your health.
By
Glucose 101
Weight Management
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Tangy buffalo chicken salad sandwich

Chicken salad is a classic recipe typically made with chicken breast, mayo, and a variety of seasonings, and best enjoyed as a sandwich on toasted bread and a bed of lettuce. We’ve taken the standard chicken salad recipe and given it a spicy twist with some tangy buffalo sauce. This buffalo chicken salad sandwich recipe, created by Lingo’s registered dietitians, is hearty and delicious and clocks in at a whopping 45 grams of protein per serving. We recommend enjoying this sandwich on toasted, fibre-rich whole wheat bread, but if white bread or buns are the only option available, the protein from the chicken salad and the fibrous veggie toppers are a nice counterbalance to the carbs in the bread. These nutrients help slow digestion, helping you move towards steady glucose and fewer Lingo Counts in the hours after your meal. This sandwich is satisfying enough on its own, but if you’re hankering for a side, we recommend cherry tomatoes, carrot sticks, or a few stalks of celery. And while the recipe calls for tomato and lettuce for the sandwich, you can leave these out altogether and add some of your other favorite toppings such as sliced cucumber, coleslaw, pickles, or onions. Skip the deli sandwich for lunch and jazz up your traditional chicken salad sandwich with this zesty lunchtime recipe. The balance of protein, fats, and carbs will keep you steady and satisfied all afternoon. Servings: 6 Prep time: 15 minutes Cooking time: 25 minutes Total time: 40 minutes Chicken salad sandwich filling: 907g boneless, skinless, cooked chicken breast 1 tsp dried parsley 1 tsp garlic powder 1 tsp onion powder ½ tsp salt ½ tsp black pepper 237ml chicken broth or bone broth 1 Tbsp avocado oil 73g mayo 3 Tbsp buffalo sauce 4 scallions ¼ tsp black pepper 1/8 tsp smoked paprika For sandwich: 1 medium avocado Lettuce Tomato slices Whole wheat bread Recipe preparation In a small bowl, combine parsley, garlic, onion, salt and pepper. Toss the chicken breasts in the spice mixture. Heat 1 Tbsp of avocado oil in a pot over medium heat. Once hot, add chicken breasts and sear for 3 minutes on each side.* Place 1 cup of broth in pot and bring to a boil, then reduce to a simmer. Cover and cook for 15-20 minutes or until the chicken is cooked through and tender enough to shred.* Remove the chicken from the pot and shred. Add a small amount of cooking liquid to the chicken to retain moisture. Let chicken cool and place in the fridge until cold. In a bowl, combine mayo, buffalo sauce, scallions, pepper, and paprika. Fold mayo mixture into the cold shredded chicken and season with salt to taste. *Alternative to steps 2-3, pressure cook chicken on high for 10 minutes, then let pressure naturally release for 15 minutes. Nutrients per serving 556 calories 45g protein 26g fat 35g carbohydrate 7g fibre Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.
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Recipes
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The glucose and wellbeing connection

Steady glucose levels go well beyond lessening fatigue and giving you a better understanding of your hunger signals. While these effects may be felt soon after managing your glucose, the impact of living a steady lifestyle reaches far beyond one moment in time. Long-term benefits of glucose management are wide reaching, ranging from maintaining a healthy weight, to improved metabolic health, and even improved skin appearance. Conversely, unmanaged glucose levels tend to do the opposite. (1)(2)(3)(4) Lingo’s goal is to help you stay steady and find foods and habits that work with your metabolism and move you towards your goals. The simple step of tracking glucose can inspire changes, helping you reduce glucose spikes after meals and move towards a goal of a healthy weight and improved metabolic health. Simple lifestyle changes coupled with following the fundamentals, like including protein, fat, and fibre on your plate and enjoying these before high carbohydrate foods, can be a key step to take to reach a healthy weight. (1) When brain fog consistently wrecks your day, flattening your glucose curve may help. Steady energy and a balanced diet can lead to improved mood. This is because the roller coaster ride that follows a diet high in simple sugars and refined carbohydrates tends to spike your glucose. This spike most often leads to a sharp crash with energy, mood, and mental clarity not far behind. (2) Lastly, if skin appearance is paramount, following a balanced diet of protein, healthy fats, and fibrous carbohydrates can help. This approach can lead to fewer skin breakouts compared to individuals whose diets contain high amounts of simple carbohydrates. (3)(4) With all the compelling reasons to stay steady, hitting your Points target just might be more important than ever. So whichever reason, or reasons speaks to you, lean on Lingo to help move you towards steady and wellbeing.
By
Energy
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Turkey meatballs with herbed orzo and simple Greek salad

Craving Greek food but not sure what to eat to keep your glucose steady that's also satisfying and delicious? This recipe for turkey meatballs with herbed orzo and a simple Greek salad was developed by Lingo’s registered dietitians and it’s just what you need for a filling dinner the whole family will enjoy. The turkey meatballs pack a punch of flavor with feta cheese, panko (or oats), and fresh herbs. The best part of the meal just might be that one serving provides 33 grams of protein to help keep you fuller, longer. While the meatballs are perfectly accompanied by orzo, you can also replace some pasta with steamed vegetables for fewer carbs at your meal. We recommend serving this dinner recipe along with a simple Greek salad of chopped tomatoes, cucumber, olives, red onion, and Greek dressing. The balance of protein, fats, fiber, and veggies add a solid pairing to the orzo to slow down digestion of the meal, leading towards steady energy without a big spike. This Lingo-approved recipe proves that you can still enjoy your favorite carbs like pasta while hitting your Lingo Count target and reaching your goals. Servings: 4 Prep time: 15 minutes Cooking time: 30 minutes Total time: 45 minutes Meatballs: 454g lean ground turkey 75g feta cheese 40g oats or panko 3 Tbsp chopped fresh oregano, divided 3 Tbsp chopped fresh dill, divided 2 Tbsp chopped fresh mint 2 Tbsp minced shallot 1 Tbsp minced garlic 1 ½ tsp salt, divided ½ tsp ground black pepper Orzo: 720ml water 227g orzo ¼ cup sliced red onion 3 Tbsp chopped sun dried tomatoes 1 Tbsp lemon zest Garnish: halved cherry tomatoes (optional) Recipe preparation Preheat oven to 175°C and line a rimmed baking sheet with aluminum foil. In a large bowl, stir together turkey, feta, oats or breadcrumbs, 2 Tbsp each oregano and dill, next 3 ingredients, ½ tsp salt, and pepper. Divide mixture and shape into 12 meatballs. Place on prepared pan. Bake for 25 minutes or until a meat thermometer inserted in thickest portion of meatball registers 75°C. Meanwhile, in a medium saucepan, bring water to boil over medium-high heat. Add orzo and remaining salt and cook for 6 minutes or just until tender; drain. Transfer orzo to a medium bowl, and stir in onion, lemon zest, sun dried tomatoes, and remaining 1 Tbsp each oregano and dill. Garnish with fresh tomatoes as desired. Serve with simple salad of chopped tomatoes, cucumber, olives, red onion, and Greek dressing. Nutrients per serving 493 calories 33g protein 15g fat 55g carbohydrate 5g fibre Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitian before starting any new diet or exercise regimen.  
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Recipes
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Guide: What are normal glucose (blood sugar) levels?

Your glucose levels, also known as your blood sugar levels, have a major impact on your health and well-being, including your long-term metabolic health Although every person is different, there are glucose ranges that are considered “normal” or "typical" for healthy adults, and values outside of these ranges may signal metabolic dysfunction. Continuous glucose monitors (CGMs) like Lingo can help you track your glucose levels and learn how to optimise your nutrition and habits to improve your overall metabolic health. . . . . . Your glucose levels (also known as blood sugar levels) play an important role in your overall health and well-being, impacting your energy levels, sleep patterns, hunger and cravings, and more. For example, if you’ve ever felt low energy or sudden hunger or cravings after a big meal, it’s likely related to your glucose patterns; the crash that often follows a meal directly influences hunger and appetite, and the flux in glucose impacts energy. Maintaining steady glucose levels can have an impact on your health today and influence future health risk. (1) Although every person is unique and experiences varying glucose levels throughout the day, there is a standard range for glucose levels that is considered “normal,” or typical, and consistent values outside of this range can be concerning. Frequent low values, known as hypoglycemia, bring about side effects and health concerns, and consistently high levels may fall into the pre-diabetes or diabetes range. Knowing your glucose levels and monitoring how your body processes glucose can give you a window into your overall metabolic health and well-being and shed light on your risk of more serious chronic conditions. Here, we break down what you need to know about glucose, why your levels matter, how to track your glucose, and what is considered a “normal” or typical range. What is glucose and do your glucose levels matter? Glucose is one of your body’s main sources of energy and is a vital source of fuel for your brain. Glucose comes from the food we eat; primarily from the breakdown of carbohydrates. Carbs are broken down into glucose, which then circulates through the bloodstream. When you eat carbohydrates, your pancreas starts to secrete insulin, a hormone responsible for transporting glucose to cells and tissues that need it, such as the liver, muscle, and fat tissue. Put simply, insulin helps you utilise glucose for energy, either as an immediate source of energy or stored for later use. Glucose is necessary, but it is possible to have too much of it, especially if your body doesn’t use insulin properly. If glucose levels are chronically high, this is known as hyperglycemia, or commonly referred to as high blood sugar. This persistent hyperglycemia can lead to developing pre-diabetes or type 2 diabetes. In addition to concerns associated with high glucose, continual glucose spikes and crashes can leave you with feelings of low energy, low focus, constant cravings, unsteady moods and poor-quality sleep. In the long term, this glucose roller coaster can lead to health complications, with research suggesting an increased risk for developing insulin resistance, type 2 diabetes, and cardiovascular issues. (1) Glucose levels are primarily impacted by the food you eat, especially if you eat a high-carb diet and a lot of sugar. Refined carbohydrates, such as white bread, pasta, pastries, and white flour, have been stripped of their bran, fibre, and nutrients. These choices typically cause a glucose spike that’s more significant than non-refined and complex carbohydrates. Complex carbs include peas, beans, whole grains, and vegetables, and aren't as likely to spike your glucose as simple carbs. Fruit is naturally high in fructose, a simple sugar, and can be the culprit behind a spike, but most fruits contain healthy fibre and other beneficial nutrients. With a bit of planning, you can enjoy fruit and stay steady. It’s not just what you eat that can impact your glucose levels, but also how you eat. Eating “naked carbs” — that is, carbs by themselves — can cause more of a glucose spike than eating carbs paired with a source of protein and/or fat. So, instead of a slice of toast and jam, opt for toast with smoked salmon and avocado. Another way to lessen a spike is to eat your carbs after you enjoy the vegetables, fat, and protein on your plate; eat the chicken and broccoli before moving onto the risotto. Glucose levels are also impacted by lifestyle factors such as stress, quality of sleep, and exercise. High-intensity exercise in particular can cause a glucose spike because it increases adrenaline (the fight-or-flight hormone), which signals to your body that it’s time to break down stored liver glycogen into glucose. This quick influx of fuel results in increased glucose, but in this case, a spike is a good thing. Tracking glucose levels Even if you're otherwise healthy, it’s important to know your glucose levels. Consistent ups and downs or persistent hyperglycemia could signal a risk for a bigger metabolic condition down the road. Thanks to advancements in technology, there are now several ways you can track your glucose levels at home. One of the easiest and least invasive ways is through continuous glucose monitors (CGMs), which track your glucose in real time. The Lingo biosensor, like most CGMs, use interstitial fluid rather than blood. The device includes a tiny filament the size of an eyelash, adheres to your arm, and is worn for up to 14 days before it’s swapped out for another one. The advantage of using a CGM like Lingo is that it connects to your smartphone, allowing you to track your glucose in real time. You’ll see the continuous data and gather insights, which allows you to assess how your habits impact your health. Lingo also offers real time coaching to guide you as you make choices and build new habits to help retrain your metabolism. Normal glucose levels Glucose trends are unique, and even the same individual can have a glucose pattern that varies from day to day due to a variety of factors such as diet, exercise, sleep, and stress. There is a glucose range that is considered "normal” or typical for most healthy adults. This range is 70-99mg/dL (milligrams per decilitre) while fasting (meaning not having eaten anything in the last few hours), and up to 140mg/dL after eating. Individuals without metabolic dysfunction stay within this range most of the time. While sharp upticks above the average glucose value indicate a spike, a spike topping out around 140mg/dL is common, and values should soon return down to normal levels. In folks with pre-diabetes, their glucose often ranges from 100-125 mg/dL while fasting, and 140-199 mg/dL after eating. A fasting glucose level, measured in a clinical setting, at 126 mg/dL or higher can indicate diabetes, and people with diabetes will often have a spike over 200 mg/dL after they eat. It’s important to note that just because you see a spike over 200mg/dL doesn’t necessarily mean you have diabetes or are metabolically unhealthy, especially if your glucose returns to more “normal” levels. If you have questions about your glucose values, be sure to check in with your health care team. As we learn more about glucose levels and spikes with CGM data, it’s becoming apparent that spikes happen more often than was previously understood. Even in generally healthy individuals, these glucose spikes can play a big role in your general wellbeing. Alternatively, there is such a thing as having glucose levels that are too low, also known as hypoglycemia. This is rare but occurs when your fasting glucose is less than 70 mg/dL. Symptoms of hypoglycemia include hunger or nausea, fatigue, confusion and/or inability to focus, irritability or anxiety, dizziness, shakiness, or lightheadedness. If you wear a CGM like Lingo, your goal should be to stay within the 70-140mg/dL range and minimise the number of spikes and severity of spikes that occur. With Lingo, we take your glucose data and convert it to a simple target called a Lingo Count. Your Lingo Count and accompanying glucose graph indicate when you are spiking so you can understand your individual response to food and other lifestyle factors. Lingo can help you create habits that will keep your glucose steady and benefit your overall well-being. A final note from Lingo Having insight into your glucose levels can help you understand your metabolic health and unique responses to food. What you eat and how your body processes glucose can impact your sleep, energy levels, focus, hunger, cravings, and more. Maintaining glucose within the “normal” range is also crucial for long-term health; higher blood sugar levels can indicate a bigger metabolic condition and lead to chronic issues such as insulin resistance, pre-diabetes, diabetes, or heart disease. (2) Tracking your glucose with a CGM gives you a window into your metabolic health with real-time data and can help you optimise your nutrition and lifestyle choices. With Lingo, you’ll get personalised coaching to help you create healthy habits and make the best choices to reduce spikes and improve your overall well-being.
By
Fundamentals
Glucose 101
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What is a glucose spike? Causes and management

Glucose spikes, also known as blood sugar spikes, occur when you have more glucose in your bloodstream than your cells can take in for energy. Glucose spikes can negatively impact your sleep, energy, mood, and focus, which is why managing spikes day-to-day also has benefits. Consistent glucose spikes, sometimes followed by crashes, can also lead to health complications such as insulin resistance, type 2 diabetes, and heart disease. You can avoid or lessen glucose spikes by implementing various lifestyle habits. Continuous glucose monitors like Lingo can help you monitor your spikes and establish healthy habits to keep your blood sugar steady. . . . . . Glucose spikes: definition, causes and management After you eat, your body breaks down the food or drink to be used for energy or stored for later use. Of the three macronutrients — carbohydrates, protein, and fat — carbohydrates are the quickest to digest. (1,2) Carbohydrates are converted into glucose, which is one of your body’s main sources of energy. Glucose circulates via the bloodstream to get into cells where it’s used for energy. Any glucose not being used as an immediate source of fuel is shuttled to the liver, muscles, or fat cells and stored for later use. Sometimes the amount of glucose circulating in your body surpasses what is needed for energy. When glucose becomes too concentrated in the blood, this is referred to as a glucose spike or a blood sugar spike. Some degree of rise in glucose is completely normal, but consistent spikes and the crashes that often follow can negatively impact your health and long-term well-being. Even if you don’t have diabetes or pre-diabetes, these constant ups and downs can take a toll, with research suggesting an increased risk for developing insulin resistance, type 2 diabetes, and cardiovascular issues (3,4). Glucose spikes can also be caused by lifestyle factors such as stress or follow a poor night’s sleep. They can also occur during intense exercise, but in this case, a spike is a good thing. You can take steps to limit or avoid glucose spikes and temper them once they start. Better glucose management can benefit your health in a number of ways, including how you feel, your energy levels, hunger and cravings, sleep, mental focus, and more. Here, we break down what a glucose spike is, what causes it, what they feel like, and how to avoid them in the future. Once you get a better understanding of how glucose works in your body, you can take steps to make healthier choices that will improve your well-being. What is a glucose spike? A glucose spike, also known as a blood sugar spike, is a sharp, marked rise in the amount of glucose in your blood, typically followed by a comparable decline, also known as a crash. While it is normal for your glucose to rise and fall many times throughout the day, a true spike is different. Spikes occur for a myriad of reasons, most commonly after eating an influx of carbs and/or sugar (more on that later) but can also arise due to physiological and psychological stress, intense exercise, dehydration, caffeine intake, certain medications, and other factors. When you have access to monitor your glucose levels with a continuous glucose monitor (CGM) like Lingo, you can see your glucose value throughout the day. Metabolically healthy individuals should strive to stay within 70-140mg/dL (3.9-7.8 mmol/L) and those with tighter glucose control will strive to stay within the range of 70-100mg/dL (3.9-5.6mmol/L). Most healthy individuals stay within the wider range most of the time. It’s typical to be out of the 70-140 mg/dl range for just 30 minutes to 2 hours a day. (7) Sharp upticks above your average glucose value or above the recommended range are commonly defined as spikes. These excursions look like steep mountains on your Lingo glucose graph. Your goal is to stay within the range of 70-140mg/dL (3.9-7.8mmol/L) most of the time and minimise the occurrence and severity of spikes. Coaching prompts, your Lingo Count, and Lingo glucose graph can help you understand when you’re spiking so you can begin to discover the why behind your spikes and make changes to stay steady. What causes a glucose spike? A glucose spike typically happens after eating something particularly carb-heavy, especially if the carbohydrates are mostly simple carbs (e.g. white bread, pasta, bagel) and sugar. A glucose spike can also occur if you eat carbohydrates by themselves; pairing a carb with a source of protein or fat can help limit the glucose impact and reduce the risk of a spike. High-intensity exercise can also cause a glucose spike because it increases adrenaline (the fight-or-flight hormone), which signals to your body that it’s time to break down liver glycogen to glucose. This quick influx of fuel can spike your glucose, but as mentioned, a spike is a good thing in this instance. In the same way that exercise spikes your heart rate temporarily but provides benefit in the long run, a temporary blood glucose rise with exercise is an example of hormesis, which is a short-term stress that enables long-term adaptation. Other lifestyle factors may influence glucose, such as stress and poor sleep. Like with intense exercise, an increase in stress triggers the stress hormones cortisol and adrenaline, which can raise your glucose as your body needs quick energy to enter into fight-or-flight mode. Not getting enough sleep can disrupt your body’s ability to use glucose, causing future health concerns. (5) Over time this may lead to metabolic issues like prediabetes or type 2 diabetes, a disorder in which your body becomes resistant to insulin and loses its ability to properly remove glucose from the blood into your cells to use for energy. What does a glucose spike feel like? While a glucose spike may feel differently for each person, some common symptoms include tiredness, thirst, and hunger. Alternatively, some people may be asymptomatic and not notice when they are spiking. As your glucose rises, your body releases insulin to manage the extra glucose. As insulin circulates, your glucose rapidly lowers, often leading to a sharp crash. When this happens, your body typically craves more simple carbohydrates and sugar for a quick energy boost, and if you answer the craving, the spike-crash cycle continues. (6) Another major sign of a glucose spike followed by a crash is the feeling of being “hangry” (hungry + angry) in which you may feel irritable while also feeling hungry. This feeling often stems from a drop in glucose that signals an increase in ghrelin, known as the hunger hormone. This triggers a cascade of other hormones including the stress hormone cortisol, which explains why you feel irritable or impulsive in addition to physical hunger pangs. While hanger caused by low glucose can happen when you undereat or go too long in between meals, it can also happen in high glycemic diets in which your glucose levels are constantly spiking and crashing. After you eat something with a lot of carbs and notice symptoms of a spike, incorporating movement may help temper the spike. A brisk 10-minute walk after eating may be all you need to prevent or lessen a glucose spike. Other quick bursts of exercise can also help, such as 10 minutes of bodyweight squats, jumping jacks, lunges, and calf raises. It’s a good idea to drink plenty of water and opt for something with more protein at your next meal. What is the impact of glucose spikes? In the short term, glucose spikes can cause hunger, cravings, feelings of fatigue, impact mood, and interfere with your sleep. While you’re likely to notice these effects as they're happening, there is impact behind the scenes, too. Glucose spikes can significantly impact the health of blood vessels and cells, with chronic spikes setting the stage for metabolic dysfunction. Elevated glucose increases your risk for developing insulin resistance and type 2 diabetes, causes inflammation, and impacts your blood vessels, which can lead to cardiovascular issues like heart disease. (3,4) This is why it’s important to limit the number and size of glucose spikes that occur. Wearing a continuous glucose monitor like Lingo can help you learn about your glucose and track your spikes. Lingo provides real time data and coaching to help you understand how your habits impact your glucose and metabolic health. With Lingo, you’ll learn to limit the size and frequency spikes and make changes to improve your overall metabolic well-being, which can lead to more energy, better sleep, less hunger and cravings, and increased focus. How to avoid a glucose spike There are many ways to avoid a glucose spike naturally, and the best method is to be thoughtful with your food choices. Limit foods that are common sources of spikes such as refined carbohydrates, sugars, and sugary beverages, and instead opt for more complex carbohydrates that have fiber such as vegetables, fresh fruit, brown rice, quinoa, and whole grain bread. Even better, pair your carbohydrates with a source of protein and/or fat for a macronutrient-balanced option. Other lifestyle habits that can help keep your glucose steady include getting quality sleep, staying physically active, drinking plenty of water, managing stress, and limiting alcohol. A final note from Lingo While glucose spikes are normal and occur in healthy individuals, there are plenty of health benefits to managing your glucose and reducing the size and frequency of spikes. Maintaining steady glucose can help improve your metabolic health and give you more energy, better sleep, reduce hunger and cravings, and boost mental focus. Using a continuous glucose monitor like Lingo can help you understand your habits and patterns and work towards limiting glucose spikes. Lingo is not a medical device and not designed to treat or diagnose any disease or illness. If you have medical questions or concerns regarding your glucose, please contact your doctor.
By
Glucose 101
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Why meal planning matters

When you hear the words meal preparation, you may envision hours in the kitchen on what is supposed to be a relaxing Sunday afternoon. It doesn’t have to be daunting, and meal preparation has been associated with a quality diet. (1) Meal planning and prep can be broken down into a few easily managed categories. Map out a menu. Taking stock of what you have in the cupboards and what’s on sale at the supermarket, plan out meals for the week, paying close attention to the meals that fall in your Focus Area or eating occasions that tend to derail your steady state. Plan your grocery runs. Make a list to ensure you’ll pick up all the ingredients you need to make your meals for the next few days. In the days that follow, you’ll spend less time and potentially less money as you avoid last-minute supermarket runs. Make quick work of your weekday dinner prep by cleaning and chopping base vegetables like lettuces, onions, carrots, and celery ahead of time. You’ll save time throughout the week when these ingredients are ready to be added to your plate or recipe. Any extra that you don’t use throughout the week can be frozen or stored and used later. Pre-portion your snacks. Rather than reaching for the entire bag of almonds when you’re hungry, portion out your snacks. Portioning snacks can save you calories too. If you know your time is tight this week, prepare a meal that can be frozen and then removed from the freezer and put directly in the slow cooker, similar to slow cooker chicken fajitas recipe. Find aspects of meal preparation that you feel most comfortable with and fit your skill level and time constraints. You might make a week’s worth of dinner meals, a few side dishes, or simply stick to portioning out snacks. Whatever investment you make in meal planning will pay off with less hectic, more balanced meals in the days that follow.
By
Fundamentals
Weight Management
ALB-00605 v1.0
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© 2023 Abbott. All rights reserved. Lingo and related marks are marks of the Abbott group of companies. Other marks are the property of their respective owners.Lingo Sensing Technology Unlimited Company is a private Unlimited Company with registered number 731659. Our registered office is at 70 Sir John Rogersons Quay, Dublin 2, D02 R296, Ireland.The Lingo system is not intended for medical use and is not intended for use in screening, diagnosis, treatment, cure, mitigation, prevention, or monitoring of diseases, including diabetes. The Lingo programme does not guarantee that everyone will achieve the same results as individual responses may vary. It is best to speak to your doctor for advise on starting any diet or exercise regime or if you have an eating disorder or a history of eating disorders.Do not use Lingo if you are pregnant. Dietary advice and Lingo Counts may not be suitable for you if you are pregnant.
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