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How to get the most out of our program
How do I give Clear. access to my blood glucose data?
You can follow these easy steps from within the Freestyle LibreView app: Open the Freestyle Libre App Click the Menu button (≡) and choose 'Connected Apps' Choose LibreView and click 'Connect' Then, choose 'Connect to a practice' Enter this practice ID: bebnf8ekc9itp9o9 Click on 'connect' You're done!
Looking for some ingredients to substitute part of your meal? Please find below an overview how to make changes to your diet. White bread Brown bread Whole fiber Dinkel (spelt) Rye Buckwheat Oat(meal) Low carb bread Make your own bread from almond flower Buckwheat bread White flour Almond flour Buckwheat flour Coconut flour White rice Brown rice Wild rice Cauliflower rice (shredded cauliflower, make it yourself or buy) Lentil rice Bulgur Couscous Qui
Watch videos on our program
Do you prefer to see video content about the program? You can find the following videos below to get started quickly: Applying the sensor Scanning your glucose Food logging Support during the program
In addition to a daily tip, we also have seven 'challenges', read them here. Tip 1: Welcome at Clear You just started the Clear program. We hope you are just as exited as us. For the first day, simply make sure to eat, log and scan. Scanning should be done at least once every 8 hour, though more often is more fun. Make sure to log your meals on the correct times: this is when you start eating. Tip 2: Micro-engineering your meals Taking the same breakf
What are the objectives for the 2nd week of the program?
In week 2, it is all about experimenting, testing and tweaking. Since you gave us access to your blood glucose data, we will discuss a couple of peaks with you to make changes to these meals Some objectives for the second week: Experiment yourself: what foods did you not try yet? Test with the tips you can find on this Knowledge Base Eat (comfort) foods you don't eat, because you think they are unhealthy Try some meals from Uber Eats or Deliveroo Eat at different times (for
What is a healthy glucose range?
Blood glucose levels vary a lot. How high or low they are on average, is being determined by many factors. For example, though not limited to: Age Gender DNA Diet Exercise Normal blood sugar levels range between 3.9 mmol/L and 5.5 mmol/L. We are talking about blood sugar levels in a fasting state, i.e., when waking up after a night sleep and not having eaten yet. Do note, that based upon the above factors, this can differ without anything to worry about (i.e., it can be
Installing and setting up the glucose app
By using a 3rd party app, you can scan your glucose levels. Prerequisites You have a phone with NFC capabilities (iPhone 7 or higher, Android version 5 or higher You are on the Dutch, Belgium, UK, Italian or Spanish App Store / Play Store Installing and setting up the app Download the 'FreeStyle Libre Link app' (Dutch Apple App Store link | [Dutch Google Play Store link](https://play.google.com/store/
After activating your sensor
You have just placed your sensor, and activated it! Scanning your glucose is done via the FreeStyle Libre app. Simply open the app, tap the 'scan glucose' button and hold your phone near the sensor. You will see your glucose data of the past hours. Because you scanned, you transferred the data from your sensor to your phone (account), ensuring no data is being lost. Some notes on glucose scanning You can scan as often as you want Scan at least once every 8 hours, otherwise glucose data
How to set a reminder to scan your glucose?
You can set a reminder, to make sure you scan your glucose at least once every 8 hours. Follow the steps below, to set up a reminder: Click the menu button Select 'Reminders' Choose either 'Timers' (counts down recurrently to scan your sensor) or 'add reminder' (to schedule set moments to remind you)
What are the objectives in the 1st week of the program?
In the first week, after you applied and activated your sensor, you will start logging your first meals, drinks and perhaps exercises. In short, this is how your first week will look like. Do not make big changes to your current diet (so we can set a baseline) Create the habit of logging your meals and exercises, before eating, drinking, or performing the exercise Keep track of supplements (log them at least once) Keep track of your mood & energy levels In
What do I get after completing the program?
After your 2 weeks of logging and scanning, you are done. Next step will be to create your reports. Please find below the steps in your final days, till the reporting. Scan your sensor in the final moments. You will be reminded via push notifications from the app Is your sensor finished? Peel it off, and dispose it. Glycemic Table (all foods ranked from 1 (good) to 100 (bad)) !(https://storage.crisp.chat/users/helpdesk/website/952ae74cfa2f5800/5fa8ddb3-f810-4ec8-a7d5-ea9262_19
When should I consume carbs in relation to sports?
The short answer, it depends per person. Some people go well on sports without taking any carbohydrates, others rely on it. In the latter group, it can be beneficial to take them prior, after or even during the exercise. Carbohydrates feed the fast energy system in your body. You store glucose as glycogen in your muscles and liver, which can enhance your exercise performance. You can fill this system during the exercise, but also beforehand (dubbed 'carb loading') or afterwards ('carb backload
Engineering your meals
It could be, that your morning bowl of oatmeal gives you a spike in your blood glucose levels. What can you do, in terms of experimenting yourself? Some practical examples how to engineer your favorite dish: Change the portion size Add some different, or less fruits Swap honey, for a different sweetening agent (or learn how to eat less sweet) Try the meal on different times of the day. Your 'breakfast' might not be the best meal to 'break your fast' after a night sleep Add
How to place the sensor
To place your sensor, there are a couple of options: Apply the sensor yourself, using the instructions in the box Watch the video Or, watch the instruction below
How to decrease your blood sugar levels
There are several ways to decrease the height of a blood sugar peak. A couple of ideas you can try out, to see to what extent they work for yourself: Add more fats (this buffers the effect of the glucose intake) Add more fibers (this also buffers the effect of the glucose intake) Add cinnamon (it has as a property to stabilize or lower your blood sugar levels) Try apple cider vinegar (it also has as a property to stabilize or lower your blood sugar levels) Limit the portion
Logging your food, drink and exercise
First, make sure you downloaded the Clear Nutrition app (Apple | Android). Log in with your first name, last name and email address. Make sure to log your food, drink and exercise on the precise moment of starting the workout, or right before you start eating. Our tip: log it first, then start eating or exercising. Simply follow the guide in the
Scanning and checking your glucose
You have placed your sensor, and activated it! Scanning your glucose is done via the FreeStyle Libre app. Simply open the app, tap the 'scan glucose' button and hold your phone near the sensor. You will see your glucose data of the past hours. Because you scanned, you transferred the data from your sensor to your phone (account), ensuring no data is being lost. Some notes on glucose scanning You can scan as often as you want Scan at least once every 8 hours, otherwise glucose data
How to start the program
Did you purchase the Clear program? We thank you for your choice! The sensor will be sent to you, upon waiting there are a couple of steps to prepare yourself: Download the Clear Nutrition Tracker app [ iOS | Android ] Download the Freestyle LibreLink app [ iOS | [Andro
Why does the same meal show a different glucose pattern?
If you test a meal under exactly the same conditions, you would roughly see the same pattern in glucose levels. However, these conditions are almost impossible to reproduce every day. A couple of things, why a meal can trigger sometimes a higher, or less high peak: You ate something before the meal, that had an effect on your meal. Especially when this contained fats or fibers, which promote a slow release of blood sugars You ate something after a period of fasting. This will create a p
Challenges help you to learn more during the Clear program. By testing similar products (or even the same products, but in a smaller portion or in a different order), the response of your glucose levels can be very different. Through these challenges you learn, for example, whether juice works well for you, or whether it is better to stick with a smoothie or a piece of fruit. You may improve your breakfast by taking a walk after you ate. These challenges are optional: you do not have to perform
Visit https://www.facebook.com/groups/clearhealth to join the Clear Community! Here, you can easily ask questions and share experiences.