Americans gain an average of 3 pounds per year, but tend to not pay attention until they are 15 to 20 pounds above their usual weight. What causes that gradual creeping up of weight? More time sitting and less time being physically active. Extra calories taken in. Too much stress. Too little sleep. Together, these factors create the perfect storm of imbalanced hormones, cravings, overeating and weight gain.
 
In this chemical environment, weight loss is challenging, and in our societal environment, weight loss is even more daunting. While there is no simple approach that works for everyone, there are six significant changes you can make to start this important journey.
 

1. Decrease intake of simple sugars and processed carbohydrates. Cut back on sweetened beverages (soda, coffee drinks, energy drinks, and sweetened fruit blends) and white bread products like bread, buns, and donuts as well as white rice and pasta. Rather than feeling deprived, concentrate on the benefits of water and the carbs you can have – whole grains, vegetables, fruits, and dairy.
2. Focus on eating protein throughout the day, with every meal and with every snack, if you snack. Dietary protein causes a smaller increase in blood insulin than carbohydrates.  A surge in insulin after simple carbohydrate intake can cause a drop in blood sugar that triggers cravings and overeating, a cycle not usually seen after protein intake. This does not mean you should use protein supplements or eliminate all carbs, either; instead, eat a palm-size portion each of a protein and a carb food, such as a chicken thigh with a half cup of wild rice. Fill the rest of your plate with vegetables.
3. Eat fewer calories. Start by leaving some food on your plate at every meal. Then begin serving yourself smaller portions, being sure to serve it on a plate, not eat from a container. You can feel satisfied with this smaller intake by drinking water, eating slowly, and filling up on low calorie, high fiber vegetables.
4. Replace some of your meat and noodles with legumes, such as beans, peas or lentils. I cook chicken breast with black beans, turkey with lentils, and shrimp with peas. This technique helps meet the first three goals, because legumes contain complex carbohydrates rather than simple, they are a good source of protein, and they have enough fiber to fill you up and leave you satisfied.
5. Work on your stress and sleep management. Stress can cause overeating and fat storage thanks to the hormone cortisol, while inadequate sleep increases hunger due to the hormone ghrelin. 
6. Get physical activity every day. Even without a gym membership, you can be active walking, exercising with an app, or even doing jumping jacks while watching TV. 

​While weight loss is neither quick nor easy, you have to start somewhere and sometime in order to protect yourself from diabetes, heart disease, digestive disorders and other ailments. Take the first step of your journey with a positive attitude, and watch for tips from this column throughout the year. 

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2018/01/07/wdowik-tips-starting-your-weight-loss-journey/980815001/
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Antioxidants are like warriors in your body, fighting against free radicals and oxidative stress. While not a new topic, antioxidants are often misunderstood and underappreciated.  This time of year, as we are exposed to armies of bacteria and viruses, it is worth exploring the functions, benefits and food sources of these little powerhouses.
 
Let’s start by understanding what they do. Natural body functions, such as breathing and physical activity, as well as exposure to cigarette smoke or pollution, produce substances called free radicals that attack healthy cells. Stress and infections, from bacteria and viruses, cause additional free radical formation. Antioxidants help protect healthy cells from the damage, or oxidative stress, caused by these free radicals. Oxidative stress and free radicals lead to atherosclerosis, heart disease and cancer, and appear to contribute to the development of diabetes, dementia, arthritis, eye diseases, and aging processes. 
 
Benefits of antioxidants include their ability to protect us against chronic disease, infection, and cognitive decline, to name just a few. What is important to understand is that we can, and should, get plenty of these warriors from natural food sources, not supplements. Studies have shown antioxidant supplements increase health risks and interact with certain medications. Supplements can also give you too much of a concentrated source of one or more antioxidants while neglecting others. Most importantly, there are many other compounds in foods that improve both the absorption and function of antioxidants, compounds that cannot be replicated in supplements. So, beware supplements and head for the market.
 
Food sources of antioxidants are abundant. An overarching rule of thumb, if you want to skip the details, is to eat 2 cups of fruits and 2 ½ cups of vegetables daily to reap the benefits. Specific antioxidants in fruits and vegetables include vitamin C, vitamin E, and carotenoids, such as beta-carotene, lycopene and lutein. Try the following sources!

• Vitamin C: berries, citrus, kiwi, tomatoes, peppers, potatoes, and broccoli
• Vitamin E: olives, avocadoes, spinach, beet greens, and pumpkin
• Carotenoids: red (beets, tomatoes), orange (squash, carrots), green (spinach, kale, Brussel sprouts), and purple (cauliflower, eggplant) vegetables

 
Additional food sources of antioxidants include nuts, coffee, tea, wine and dark chocolate (my other favorite food groups). They contain a list of antioxidants too long for this story (resveratrol, polyphenols, catechins and flavonols, for example) but what’s important is the food themselves. Try a variety of each but go easy on the wine and chocolate; they do not contain the significant amounts found in the other foods and drinks mentioned here, and consuming these daily not only adds calories but replaces the more beneficial sources. 
 
No one individual antioxidant can do everything, so be sure to get a variety of foods, of all colors, from all food groups. Enjoy the pleasures of eating while your warriors do all the work.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2017/12/03/wdowik-antioxidants-go-battle-your-body/905497001/
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Kale, spinach and other dark greens have been popular vegetables for several years; they are abundant at farm stands and grocery stores, and every nutrition website touts their health benefits. While certainly true, some people have grown tired of hearing about, and eating, these greens, and seek an alternative. Look no further than your local pumpkin (and squash) patch!

Like leafy greens, pumpkin is low in calories and high in fiber. It is a great source of vitamin A, potassium, and antioxidants as well as a good source of magnesium and vitamin C. Related to the pumpkin and similarly delicious, butternut squash is sometimes called butternut pumpkin. Its orange flesh is even higher than either pumpkin or leafy greens in fiber, vitamin A, potassium, and magnesium. What do these nutrients mean to you? They mean improved eye health and vision, heart health and blood pressure, cancer protection, immune system function, exercise recovery, and even fertility.

There are many ways to eat pumpkin beyond pie, and it is easy to get caught up in the explosion of pumpkin-flavored foods, such as pumpkin lattes, cookies, muffins, breads, ice cream, and even chips. Be careful to not get fooled into buying foods processed with excess fats, sugars, and sodium. The best pumpkin products are those that incorporate it into healthful combinations; pumpkin yogurt, mole, salsa, ravioli, whole grain crackers, and whole grain cereal are a few good products on the market. If you like pumpkin-spiced drinks, try pumpkin tea or a pumpkin latte without whipped cream and sugar.

Another great way to enjoy pumpkin is to cook and bake your own dishes. Butternut squash can usually be used interchangeably in recipes that call for pumpkin, giving you lots of options. At the store or market, choose fresh “pie pumpkins”, which are typically small and have sweet flesh. Pumpkins used for jack-o- lanterns are usually not eaten since the flesh is bland and stringy, although their seeds are great for roasting and contain lots of fiber and flavor. To enjoy butternut squash as an alternative, choose one that has an even cream or beige color and is firm and heavy for its size. If you are like me and want a shortcut for weeknights, get ready-to- use products: that means plain canned pumpkin (not pumpkin pie filling) or frozen plain butternut squash. Both
taste great in a variety of healthful recipes.

Here are my favorite ways to use them:
- muffins and bread, using whole wheat pastry flour
- chili with black beans and tomatoes
- ravioli with homemade tomato sauce

- mousse with nonfat Greek yogurt
- baked into macaroni and cheese
- mixed into a vegetable soup

You can find a variety of healthful recipes online at eatingwell.com, cookinglight.com or
nutritioncenter.colostate.edu. Enjoy these orange gems, along with a variety of other colors.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2017/10/01/wdowik-orange-new-green/684969001/
***

September is National Mushroom Month, a great time to learn about all things mushroom:
their folklore, history, health benefits, and of course, nutrition.

Legend has it Egyptian pharaohs believed mushrooms led to immortality and proclaimed them the food of royalty. Other cultures believed mushrooms produced super-human strength and help in finding lost objects. It is believed the early civilizations of Egypt, Greece, Rome, Mexico and China all viewed mushrooms as a delicacy and valued their medicinal worth. Historically a part of Traditional Chinese Medicine, mushrooms have been used to treat influenza, cancer, high blood pressure and bronchial inflammation. In a variety of cultures, other recorded uses include the treatment of insomnia, indigestion, bleeding and fatigue as well as prevention of diabetes, heart disease and aging-related maladies.

How credible are these applications? Preliminary new data shows
protective effects of mushrooms on mild cognitive impairment, making them a target of ongoing research into delaying the onset of dementia and Alzheimer’s disease. A study of young women showed greater mushroom intake was related to lower breast cancer risk, although it did not show cause and effect. While few other studies have looked at whole mushroom consumption in humans, mushroom extracts have proven beneficial in improving the immune system’s ability to fight tumors, viruses and bacteria. They have also demonstrated improved survival of patients with colorectal cancer.

Beyond those studies, we can extrapolate mushrooms’ health benefits from their nutritional profile. Edible mushrooms are a unique food, belonging to the fungi kingdom but generally considered a vegetable. They are low in calories while rich in vitamins, minerals, and protein; one serving (about 3 button mushrooms), contains 3 grams of protein and a generous supply of riboflavin, niacin, pantothenic acid, biotin (B vitamins), selenium, copper and phosphorus. Especially interesting is their insoluble fiber, chitin, which has both antioxidant and anti-inflammatory properties.

Another potential benefit is weight management. In a study that substituted mushrooms for beef in a test lunch, energy intake was significantly lower during both the mushroom lunch and throughout that entire day, compared to days when beef was eaten. Opinions of taste, appetite, and satisfaction were the same on all days, suggesting exchanging meat for mushrooms may assist with weight loss as a result of lowered calorie consumption.

Mushrooms are also high in glutamate, which increases sensory appeal by providing the fifth flavor of food, umami. Umami enhances our taste response to food, reducing bitterness and improving the perception of low sodium products, implying mushrooms may help enhance the flavor and acceptability of a reduced sodium diet.

The mushrooms typically studied include white button, crimini, portabella, maitake, shiitake and enoki. Chanterelle, morel, oyster and porcini are other common edible mushrooms that can be enjoyed in a variety of cuisines.

No doubt you’ve heard the axiom: eat a rainbow of fruits and vegetables. Getting a variety of colors usually means getting a variety of vitamins and minerals, but mushrooms are an exception, providing an array of nutrients in an assortment of shapes and sizes. Try them raw or cooked, and consider inviting them to your next tailgate or potluck.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2017/09/03/wdowik-celebrate-national-mushroom-month-learning-fungi/608325001/
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Ziti, rotini, penne and rigatoni: all are forms of pasta or more simply, noodles. Once a mainstay of many American diets, pasta developed a poor reputation in the 1990’s as “carbohydrate” became a dirty word. Spaghetti squash and meatballs replaced spaghetti and meatballs. Baked zucchini replaced baked ziti. And cauliflower cheese casserole replaced mac and cheese (I admit, I made it).

Cutting back on pasta was justified; serving sizes were becoming larger than basketballs and toppings were often monumentally high in unhealthy fats and sodium – think Alfredo and cheese sauces along with stacks of Italian sausage.

But one can only go so long without pasta, and from a nutrition standpoint, I am happy to see it back on menus and plates. Pasta is typically made from semolina, a finely ground durum wheat flour, and is high in complex carbohydrates. Benefits of carbohydrates include their use as energy for the brain (they are the only nutrient the brain can use) and muscles (important for daily activities like walking and lifting). For athletes of all levels, carbohydrates are especially important as a source of fuel for exercise as well as a storage form the muscles can hold on to for later energy.

Enriched pasta is low in sodium and a good source of iron and B vitamins. Choose whole wheat pasta and you will also get a good dose of dietary fiber and magnesium. Black bean spaghetti, chickpea rotini, and other bean-based noodles are a great alternative if you are looking for even more fiber and minerals, and soba, or buckwheat noodles, are a hearty gluten-free choice that contain antioxidants in addition to the carbohydrates, fiber and minerals of the other pastas. Most noodles are inexpensive and versatile, too, tasting just as good hot or cold.

The key is to eat the right amount of pasta in order to allow room on your plate for protein and vegetables. No more three-cup portions of your favorite noodle; a portion is ½ cup, which looks like a tennis ball or a computer mouse. Add a palm-size portion of protein (ground beef or turkey, tempeh, shrimp or salmon) and a generous portion of vegetables (baked spaghetti squash, sautéed greens, and balsamic Brussels sprouts are my favorite) and you have a well-rounded meal that is the picture of balance. If only we could all settle in the middle when we serve our food: midway between the extremes of “no pasta” and “no limits.” Enjoy pasta again, one small portion at a time.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2017/08/13/wdowik-pasta-making-comeback/554338001/
***

Now is a great time to eat outside! When planning your next barbeque, picnic, or camping trip, be aware that summertime rates of food poisoning skyrocket. Warm weather provides the ideal opportunity for the bacteria in food to multiply and grow, potentially resulting in stomach cramps, nausea, vomiting and diarrhea. Older adults, pregnant women, children, and anyone with a compromised immune system are especially at risk for serious complications, so it’s important to plan ahead and take precautions for food safety.

1. The first step to preventing foodborne illness (the official name for what we call food poisoning) is to clean – clean surfaces, utensils, dishes, and hands – thoroughly and often. Then clean your produce by washing it under running water. Wash all fruits and vegetables, even if you don’t eat the skin; you may remember reading about food poisoning from melons due to bacteria on the skin getting onto the fruit once you cut it. The same can happen with other foods that you peel or cut, so wash them and pat dry with a clean cloth or paper towel.

2. Grilling? Burgers and chicken are particularly prone to bacteria so be sure to keep raw meat and juices away from other food, and cook thoroughly. Use a meat thermometer to make sure burgers cook to an internal temperature of at least 160 o F and chicken reaches at least 165 o F inside. Once cooked, use new utensils that did not touch the raw meat.

3. Avoid cross contamination. This means never reuse a plate or knife without washing it first, and always use different platters for raw and cooked food. Also, do not let raw foods, especially meat, poultry and seafood, come into contact with produce. Likewise, use different cutting boards for each.

4. Watch the temperature. The Danger Zone for food is between 40 and 140 o F; in this range, bacteria can double in less than 30 minutes. Keep cold foods (such as salads, eggs, fruit, vegetable platters, dips and desserts) in the refrigerator below 40 o until you are ready to serve it, then keep it out no longer than two hours (one hour if the air temperature is above 90 o F). While serving, keep it cold by using coolers, insulated serving dishes, ice packs and/or ice. Keep all of this in the shade if possible. Keep hot food hot by using foil or insulated containers; for your grilled food, just move it to the side of the grill rack to keep it hot but prevent overcooking. As with cold foods, do not let it sit out longer than two hours, or one hour in hotter temperatures.

5. If in doubt, throw it out. The Food and Drug Administration coined this phrase to remind you to follow the above guidelines but if you are still not sure if a food is spoiled, throw it away since you cannot always see or smell bacteria. They offer additional information at www.fda.gov

With the right practices, you can enjoy your outdoor get-togethers and keep food safe for
everyone.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2017/07/02/wdowik-5-tips-avoiding-food-caused-illness/428636001/
***

My grandmother would be confused about the controversy surrounding milk and other dairy products. Twice a day she went out to her barn and milked Bessie, never forgetting to give a quick spray of milk to the cat wrapping itself around her ankles. She then magically turned that liquid gold into butter, cheese, and cottage cheese to the delight of my grandfather and dozens of hungry grandkids. While this sounds like a fairy tale, it’s a story played out across the country only a short generation ago.

Politics, finances, rural repopulation, big agriculture, and a changing nutrition climate have made the story more complicated. But that’s all for another essay, another time. For now, let’s explore the attributes of, and alternatives to, this simple food group.

Benefits and serving recommendations. Milk and other dairy products provide complete proteins, calcium, vitamin D, vitamin A, B vitamins, phosphorus, magnesium and potassium, making it a bountiful contributor to bone, tooth, muscle, skin and heart health. Many nutrition experts recommend 2-3 servings per day.

Milk substitutes. If you do not or cannot drink milk, many of its nutrients may be found in nondairy milk substitutes, as they are often called. These include soy, almond, macadamia, pea and coconut milk. Be sure to read the label to make sure you are getting protein, calcium and vitamin D. Some milk substitutes, such as rice milk, may be poor sources of these.

Other sources of milk nutrients. Calcium is found in sardines and canned salmon with bones, fortified orange juice and cereal, tofu, and greens such as kale, turnip greens, and bok choi. Vitamin D sources include salmon, swordfish, tuna and egg yolks as well as fortified juice and cereals. Talk to your doctor or dietitian if you think you might need a supplement.

What if you have lactose intolerance. Lactose intolerance, also referred to as lactose malabsorption and lactase insufficiency, occurs when the body does not have enough of the lactase enzyme to break down the milk sugar lactose. This results in stomach aches, nausea, bloating, gas, and sometimes diarrhea. Individuals with these symptoms should avoid milk and milk products until the digestive tract is healed, then slowly reintroduce small portions, such as ½ cup of milk or yogurt. Yogurt and hard cheese are often well tolerated.

What if you have a milk allergy. True milk allergies are much less common that lactose intolerance, and most likely to occur in children; it is estimated that 80% of children outgrow their milk allergy by age 16. Symptoms may include hives and impaired breathing, making it a more serious condition that requires avoidance of milk and foods containing milk products. Work with your doctor to determine if you have a milk allergy or have outgrown it.

Whether you choose to celebrate the attributes of dairy this month, or lean toward alternative sources of nutrients, my grandmother would encourage you to make the choices that are best for you.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2017/06/04/wdowik-deciding-whether-celebrate-june-national-dairy-month/349477001/
***

If you often feel tired or run down despite getting adequate sleep, it’s time to consider the possibility of iron deficiency. Iron deficiency is one of the most common nutrient deficiencies in the world, and one that is fairly easy to diagnose and treat. But do not reach for an iron supplement just yet; self-diagnosis and treatment are seldom a good idea, especially when it comes to iron.

Iron is an important part of hemoglobin in red blood cells and myoglobin in muscle tissue, essential for the transport and storage of oxygen. If you do not have enough iron in your body, cells will not get enough oxygen, causing iron deficiency and leaving you feeling exhausted, weak and irritable. Other common symptoms of iron deficiency include dizziness, shortness of breath, headaches, restless leg syndrome, paleness, unusual cravings, hair loss, and/or decreased physical abilities, such as reduced exercise capacity. These symptoms could be the result of something other than iron deficiency, though, so an accurate diagnosis is important.

Diagnosis of iron deficiency can be done with a simple blood test. Low serum ferritin, the storage form of iron, indicates the beginning stage of iron deficiency, and can cause symptoms even with a normal hemoglobin level. A low hemoglobin level reflects a later stage of iron deficiency and possibly anemia.

Treatment of iron deficiency depends on its severity. With extreme symptoms and low hemoglobin, an iron supplement is usually the best solution. Purchase one over the counter, checking the label to be sure it contains only 100% of the RDA (8-18 mg for women and 8-11 mg for men, depending on age). Do not continue taking it indefinitely, as excess iron can be harmful, increasing your risk for heart attack, diabetes and cancer. A good rule of thumb is to take a daily iron supplement for three months and then have your blood tests repeated; if iron stores are still low, repeat the process.

Treatment for low ferritin, and a sustainable approach to prevent future deficiency, is to improve the quality of your diet. Iron-rich foods should be on the menu daily. These include lean meat, poultry, seafood (especially cooked oysters), beans, lentils and tofu as well as dark leafy greens and fortified cereal. Be sure to include a food source of vitamin C with your iron sources, as vitamin C helps with iron absorption. Good food sources of vitamin C are citrus fruits, strawberries, kiwi, bell peppers, broccoli and tomatoes.
​
Knowing your risk of iron deficiency can help you be even more motivated to eat an iron- healthy diet. Individuals with digestive issues (such as celiac or inflammatory bowel disease), cancer or heart failure are all at increased risk, as are pregnant women, women with heavy periods, vegetarians and ultra-endurance athletes. If any of these describe you, talk to a dietitian to optimize your diet and wellbeing.