We get it.

Changing the way you eat and think about food requires a lifestyle shift which reaches deep into your psyche. One minute you’re mapping your meals, prepping food for the week and reaching for a piece of fruit instead of the donut. The next you’re wondering whether your ancestors used coconut oil.

Shut that down, people. Despite our instant-gratification culture, what works for long term success is slow steady progress. Yeah, not sexy.

So to help you bring it down a notch, we’ve chosen some of the most common questions that have been coming in since the first of the month. We will try to keep up some nutritional support through our #askelevatephw videos we frequently include with the newsletter.

Feel free to post your questions on our Lean In2 Adventure Facebook page or on social media using #askelevatephw #elevatephw as your hashtags. For those of you who had some specific questions you might want to consider scheduling a session with the Elevate nutritionist,

Mikey Doran. He can look at your situation, crunch numbers, and answer those questions at which the rest of us simply shrug our shoulders.

Q: When can I eat bread?

If sandwiches are your go-to lunch here’s the deal: White bread is bad, and wheat bread is good, right? Well, not exactly, because wheat bread is just a misleading name for white bread.

Here’s some guidelines:

The bread should say “100% whole grain” or “100% whole wheat” (or both) on the front of the package.
One slice should have at least 3 grams of fiber.
One slice should have no more than 3 grams of sugar.
There should be no hydrogenated oils, high fructose corn syrup, or artificial sweeteners in the ingredient list.

No matter what kind of bread you eat, you still don’t want to fill your plate with it. All bread, even whole grain bread, is a processed food, not a natural fiber food, like fruits, veggies or beans. Some of our coaches are big bread fans, but try to consider bread an entertainment food rather than a diet staple.

Q: What is a good substitute for chips

All chips are highly processed, so pretty much nothing in a bag. If it’s the crunchy texture you desire, how about baking up some veggie chips. Beets, sweet potatoes, even kale (yeah, we can’t do kale chips either) Here are some good ideas: https://www.dinner-mom.com/15-healthy-alternatives-to-potato-chips/

Q: How can I keep from scarfing down my food?

Some recent research found that food that is chewed more (and thus, eaten more slowly) is more easily absorbed as nutrients. You’ve probably all heard the tip “chew each bite 25 times” (ewww, gross) Here are some others gleaned from around the net that have worked for us:

Try to identify every ingredient in your meal. This is particularly fun at restaurants, when you didn’t make the food yourself. An added bonus of this technique is it may also help you become more creative in the kitchen.
Put your food on a plate. Everything you eat. This may seem obvious, but eating handfuls of nuts is just going to make you eat faster and probably over-consume. Get in the habit of putting everything on a plate. This also forces you to look at portions.
Sit at the table. Formalizing your dining experience can help draw your attention to your food and your eating habits. It also keeps the furniture in the living room cleaner.
When eating, eat. Put away your phone, turn off the TV, Try eating the the first 3-5 minutes of a meal in silence.

Q: How can I manage work events that involve food?

Social and work situations that involve food are plentiful (and will always be there) This can be incredibly challenging when you are trying to make a switch to eating healthier, but you also don’t want to be “that” employee/guest that makes the food all about them. It may be one of those things that you eat what is provided and just stick to a plan not to overdo the portions. Or you could possibly bring your own food if you are having a lunch meeting in-office where management brings in food. Planning is the constant whether it’s a night out with friends, a birthday party, or whatever the occasion may be. Your plan may even be that you just want to enjoy yourself without stressing about what your eating and that is okay too.

Another thought … if you re the person who kindly passes on the donuts, you might be the catalyst for change which can help your co-workers.

Q: How do I get started meal prepping?

Do it. This is a total game-changer and will make it so much easier to eat well. If you are overwhelmed by the prospect, just plan/prep one meal for the week. If breakfast is hard for you, start there. If you are always running out for lunch, figure out how you can pack a nutritious (and better than a Whopper) one.

We shared a bunch of ideas on the Facebook page, so check it out.