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/
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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/
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I started hearing about Community-Supported Agriculture (CSA) many years ago, and knew I had to get onboard. I signed up with great anticipation, and my weekly deliveries did not disappoint. Whether you have thought about CSAs or find it a new concept, consider the benefits to making this your year to become a CSA member.

Community-Supported Agriculture is the practice of helping farmers sell directly to consumers. Consumers pay a membership fee, or investment, at the beginning of the season; this provides capital for the farmer’s seasonal startup costs. In return, the consumer receives farm-raised goods later, usually on a weekly or monthly schedule. CSA programs are sometimes called farm shares, since consumers are buying a share of the farm’s production as well as a share of the risk.

CSAs products range from vegetables, herbs and fruit to meat, poultry, eggs, flowers, honey, coffee and bread. The variety and amount of food depend on location and season. An example of a small weekly vegetable share might include a half pound each of kale and lettuce, one bunch carrots, a pound of tomatoes, and a cucumber while a large share may contain those vegetables as well as one bunch swiss chard, herbs, and a pound of summer squash. At another farm, a spring box may include lettuce, radishes, cauliflower, spinach, golden beets, kale, bok choy and leeks. Some farms pack your weekly box while others let you pick what you take home each week.

Annual CSA membership or farm share fees vary, with a typical small share costing $300, a medium share costing $500, and a large share costing $700. A small share is recommended for a single person, a medium for two to three people, and a large for a family or even couples who eat a largely plant-based diet and want to store/preserve a portion of the produce. Some farms also let you choose a share in which you get a box every two weeks.

At $12-22 per week average cost, a CSA membership may be less or more than you usually spend on produce. You receive 4-20 pounds and 5-8 varieties of produce each week, depending on your share size and time of the season. Even if this is more than you usually spend, one benefit of a CSA is its tendency to encourage an increased intake in vegetables.

There are numerous additional benefits of a CSA. Many farms provide newsletters and recipes, and most are willing to answer questions about their practices. Your bounty will typically be fresher, tastier, and more varied than produce in a store, and you will be more connected to the earth as you receive foods in season. Most CSAs are organic, and some let you work the land if you are interested. Best of all, you will be supporting a local farmer, keeping land from development, and helping the local economy.

To find a program that fits your needs, explore http://www.localharvest.org/fort-collins- co/csa and start enjoying fresh picked, local produce!

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/life/2017/04/04/spring-great-time-join-csa/100022530/
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What if you could reduce your carbon footprint without trading in your beloved sports utility vehicle? Methane emission has been on a lot of minds lately, and a recent local article on bovine burps called to mind an opinion piece I read on CNN.com: Why beef is the new SUV. Don’t stop reading — I have good news about having your beef and eating it, too!

Studies show beef has a large negative impact on the environment, not just in producing methane but also in using more land and water than other animal and plant crops. But ranchers are not to blame; they are meeting the demands of a meat-hungry world. You do not have to read medical journals to know meat promotion has gotten a little out of hand: specialty menu items are pushed at consumers, who have access to stores and drive-through windows at all hours. For example, the typical intake of an unnamed client includes breakfast of a shredded beef breakfast burrito, lunch of two barbecue burgers, a snack of super nachos with seasoned beef, and dinner of easy cheesy beef casserole. Don’t be surprised; beef consumption in the U.S. remains high despite nutrition experts’ advice.

Nutrition guidelines recommend limiting beef consumption to three times per week, with each serving consisting of three to four ounces. An easy way to picture a serving of beef is to compare it to the size and thickness of the palm of your hand. Research shows cutting down meat consumption to within recommended guidelines could cut global food-related emissions by one-third in just 30 years. From a health perspective, reducing meat intake to three times per week reduces one’s risk of heart disease and cancer, as well as weight if the meat choices tend to be high in fat.
There are several ways to eat less beef but still satisfy your cravings.

· Get the best cuts of beef with the best taste. If you are going to eat a smaller portion, at least enjoy it more.

· Fill your plate so it does not feel empty. Where there used to be a larger piece of meat, opt for a variety of colorful vegetables.

· Substitute other protein sources for some of the beef, so that you still get the taste, but small portions. This works for chili, soups and stews, when you cook small pieces of meat with extra beans and vegetables.

· Enjoy eggs, chicken, turkey, hens and other poultry in place of beef a few nights a week.

· Try fish more often; fish oils are heart-healthy and you can choose sustainable seafood.

· Consider plant-based proteins one meal per day. There are many options, such as lentils, beans, peas, nuts, seeds, soy (tofu, tempeh and edamame) and quinoa.

Sure, there are other ways to reduce methane beyond reducing beef intake, but readers know I’m not an all-or-nothing type person; we can take an assortment of small steps to attack one large problem. Enjoy your meat with a generous side of compromise.


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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2016/11/05/wdowik-beef-eat/93289370/
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September is Better Breakfast Month, so now is a great time to give some thought to the first meal of the day. Whether you and your loved ones are starting a new school year or continuing with a busy work schedule, you can benefit each day from breaking your long overnight fast.

The benefits of breakfast are numerous:

- Improved blood sugar regulation. In several studies, breakfast-eaters were more likely than breakfast-skippers to have stable blood sugar levels after other meals that followed. Eating within two hours of waking up seems to improve insulin sensitivity for the rest of the day. Insulin is the hormone your body produces to move blood sugar (glucose) into your cells; if the glucose stays in your bloodstream, you are at increased risk for type 2 diabetes.

- Protection against heart disease. Research shows that those who do not eat breakfast are more likely to gain weight and have high blood pressure and cholesterol. The reason may be partly due to overeating later, which leads to the next benefit of breakfast.

- Less overeating. People who eat breakfast are more likely to feel satisfied and less likely to overeat in the late morning or at lunchtime. Those who skip breakfast are likely to experience a larger increase in ghrelin, a hunger hormone that promotes overeating.

- Better nutrition. Surveys show that breakfast-eaters take in more fruits, vegetables, dairy and whole grains, not just in the morning but throughout the day.

- Enhanced brain power. In both children and adults, eating breakfast enhances attention, memory and creativity while boosting reasoning, learning and verbal skills. It also improves grades and attendance for students, as well as decreasing behavior issues.

With all these benefits, it is important to tackle the reality of fitting it in. The most common reason for skipping breakfast is time. Planning ahead and a little environmental control can solve this issue. First, prepare the night before by arranging the table, setting out whatever food is not perishable and getting to bed earlier to make waking up a little easier. In the morning, keep televisions and computers turned off to avoid distractions and encourage everyone to get showered and dressed before eating; this will give your bodies a chance to wake up and be ready to eat, especially if this is a new habit. It is also important to have food on hand that can be eaten on the go as well as sitting down.

What to eat for breakfast? If you or your family do not usually eat breakfast, start small. A bowl of yogurt with fruit, or peanut butter on whole wheat toast, may be just enough. Then keep it simple. Eggs, pancakes and breakfast burritos are nice options if you have time, but if not, you can either make these the night before or choose easier options.

A good rule of thumb is to include two or more food groups, and make one of them high in protein, such as nuts, meat, beans, eggs, cheese, cottage cheese, yogurt or milk. Pair one of these with a fruit, vegetable or whole grain. Skip the donuts, sugary drinks and sweet cereal bars. While they may be easy to grab, their quick energy jolt will soon lead to a crash, counteracting the benefits of eating breakfast in the first place.

There is a lot of truth to the saying “breakfast is the most important meal of the day.” Push away the excuses and pull yourself up to a new healthy habit.

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As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2016/09/03/wdowik-break-fast-breakfast/89850518/
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If you are like most Americans, the last six weeks of the year are filled with family, friends and food. Especially food. Usually more food than we can actually consume, meaning much of it goes to waste.

The United Nations Food and Agriculture Organization has identified food waste as a major global problem, estimating that more than 1.3 billion tons of food are wasted each year. In the United States, more than 30 percent of the food supply is thrown away, or 35 million tons per year. The Natural Resources Defense Council estimates we waste 20 pounds per person, per month, with a national annual loss of more than $160 billion. According to the USDA, an average family of four leaves more than $1,500 worth of food uneaten annually.

Besides high economic costs, the impact on the climate is mounting. Food trash squanders water, energy and land; with recurring droughts, it seems foolish for farmers to pump water into crops and animals that are not eaten. Also, most food waste goes to landfills, making it the biggest component of municipal solid waste and a significant contributor to methane gas. In fact, it is the third-largest source of methane in the U.S., accounting for 25 percent of methane gas emissions.

While some food waste occurs upstream, at the levels of production and storage, a large portion of wastage occurs at the consumer level. Try these tips to reduce your own footprint.

·Buy less food. We often overestimate the amount of food we need; planning ahead and checking your calculations will help with everyday meals as well as holiday gatherings.

· Resist impulse buying. Food displays and sales may encourage you to buy extra, but stick to your list, especially for perishable items.

· Use smaller plates and serving utensils to cut down on the amount of food that ends up on individual plates — and in the trash.

· Encourage diners to serve themselves so they can determine what and how much they would like to eat.

· Be aware of food safety. To avoid spoilage, do not leave hot or cold food out for more than two hours.

· Store leftovers carefully. Portion foods into small containers so they are easy to access for a fast meal. Refrigerate just what you will eat in two or three days and freeze the rest. Label everything with contents and date.

· Use leftovers creatively. Meats can be repurposed into soups, casseroles and salads. Overripe fruit is a great addition to muffins and smoothies, or can be simmered for a warm side dish. Extra bread and rolls become tasty breadcrumbs and croutons, and vegetables can be added to eggs, pasta sauce, chili and stir fry.

· Consider composting. Egg shells, vegetable peels and other food scraps lend themselves well to composting. Check your Extension website for information and resources.

Since we waste three times more food between November and January than the rest of the year, now is the perfect time to make some changes. Taking small steps now is something we can all be thankful for.

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As published in the Fort Collins Coloradoan
http://www.coloradoan.com/story/life/2015/11/23/wdowik-reduce-food-footprint-holiday-season/76168020/​
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After a recent hip replacement, it seems everyone I talk to has a story about a surgery or injury that has them anxious to get back to their favorite activities. My own research into optimal nutrition for healing provided me the inspiration to share tips so you, too, can be as healthy as ever.
 
The first part of your diet to pay attention to for healing and recovery is calories. While this is not the time to cut back on calories to lose weight, it is also not the time to fill up on “empty calories”, or foods that provide little vitamins, minerals, and other nutrients. Make all your choices count, and plan ahead to make sure you have wholesome foods on hand to provide you with at least 3 meals and 1-2 snacks throughout the day. Think fruits, vegetables, yogurt, lean proteins and whole grains rather than chips, cookies, and box dinners.
 
Next, be sure to include adequate protein at each meal and snack. Protein provides the building blocks for muscle repair, tissue mending, and collagen formation, in addition to being a key tool for fighting infection and maintaining fluid balance. Good protein sources include meat, poultry, eggs, dairy (or fortified nondairy substitutes such as soy, coconut and almond milk), beans, lentils, soy, and fish.
 
Speaking of fish, fish oils are especially important for recovery of brain injuries, such as concussions. Eating 2-3 servings of fish each week is recommended to get the essential fatty acids EPA and DHA your central nervous system needs.
 
Also be sure to drink enough fluids. It is not unusual for patients to feel fatigued after surgery or injury due to dehydration. Water is your best option, while sports drinks, coffee, tea, milk and juice can contribute towards your daily goal of 8 or more cups of fluids.
 
Other important nutrients for recuperation include:

• Vitamin C from fruits and vegetables
• Zinc from meat, poultry, seafood, beans, and nuts
• Vitamin A from fortified dairy/nondairy products and breakfast cereals
• Beta-carotene (which your body makes into vitamin A as needed) from dark green leafy vegetables and deep orange fruit and vegetables
• Vitamin D from fish, mushrooms, and fortified products such as dairy/diary substitutes, orange juice and breakfast cereals
• Copper from nuts, beans, shellfish and whole grains
• B vitamins from whole grains, lean meat, fruits, and vegetables

 
Lastly, you may be wondering if there are foods you should avoid during this recovery period.  Limit refined sugars, as they cause inflammation in your tissues (while you are aiming for anti-inflammatories) and often cause fatigue due to ups and downs in blood sugar levels. Refined sugars are found in many packaged foods and especially prevalent in soda, juice drinks, and energy drinks; remember that water is a better choice than these beverages.
 
While I wish there were a supplement that worked magically on healing our joints, tissues and scars, there is really no better option than a well-balanced diet with attention to the nutrients and foods listed above. Best of luck in your recovery! 

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As seen in the Fort Collins Coloradoan
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Red Bull, Monster, and Rockstar dominate the energy drink market, while sales of Full Throttle, Amp, NOS and others continue to climb. Energy shots are also hot, including 5-hour Energy and similar products. What’s the attraction? Caffeine, of course. An energy drink is defined as any beverage that acts as a physical and mental stimulant. Popular especially among young adults and teenagers, they seem to be the perfect pick-me-up, yet health experts and organizations have cautioned against them. Below are the top 5 concerns.
 
1. Caffeine content is between 80 and 300 mg, depending on the product and size. Research shows an intake of up to 400 mg daily by healthy adults does not produce negative side effects, but as little as 100 mg can cause high blood pressure in adolescents. Energy drinks often contain additional stimulants such as guarana, and many people consume more than one serving daily, or include other caffeine sources such as coffee and soda. That adds up to a lot of jolts! Why does this matter? Caffeine is dehydrating, making it a poor choice during warm weather when water needs are higher, especially for anyone who is physically active. These products are different from sports drinks, which do provide hydration and are better summer beverage choices.
 
2. Other negative reactions frequently reported range from dizziness, headaches, and depression to nausea, abdominal pain, vomiting, and diarrhea. More serious side effects include high blood pressure, high heart rate, hyperventilation, convulsions, tremors, involuntary muscle contractions, paralysis, and even death.
 
3. Many energy drinks and shots are marketed as dietary supplements, and are therefore not regulated by the FDA. That means they may contain ingredients in unsafe amounts or ones that have not been tested. For example, there is insufficient research to establish the safety of carnitine, ginseng, and taurine, common additives in popular energy drinks and shots.
 
4. Energy drinks are dangerous when combined with alcohol. First, both are diuretics, increasing the risk of dehydration and heart problems. Second, combining the two can make people believe they are sober so they are more likely to drink more alcohol, drive drunk, and misjudge their capabilities, even though their reaction time and judgement are highly impaired.
 
5. They can make a deadly combination with Adderall, a medication used to treat attention deficit hyperactivity disorder (ADHD). Unfortunately, young people may be taking Adderall without a prescription and thus, no medical supervision. With its mixture of stimulants, Adderall is not intended to be taken with other stimulants such as those found in energy products. According to Dr. Barry Braun, head of CSU’s department of Health and Exercise Science, Adderall plus exercise, energy drinks, and hot weather can be harmful. His studies of young adults showed that Adderall and exercise resulted in elevated heart rate and blood pressure, which when mixed with caffeine and hot weather can add up to a dangerous combination.

If you are thinking about using energy drinks, limit them, and consult your health care provider to make sure you do not have an underlying medical condition that could worsen as a result of using them.

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As seen in the Fort Collins Coloradoan
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As National Soy Food Month winds up, I would like to follow up last month’s discussion on soy, this time focusing on women. It can be difficult to keep up with the facts when soy is recommended to fight hot flashes one day and the next it is decried as causing cancer. Let’s look at some common questions.
 
Is soy nutritious?
Whole soy foods, including soy beans, edamame, tofu, tempeh, and soy milk contain a variety of phytochemicals and antioxidants that work to protect against heart disease, some cancers, and type 2 diabetes. Soy is also high in protein and fiber, has a variety of both vitamins and minerals, contains healthy fats, and is relatively low in calories.
 
Does soy cause breast cancer?
Natural soy foods contain isoflavones, which are similar to estrogen; thus my clients often think soy will raise their risk for hormone-sensitive cancer, such as breast cancer. Studies exploring the relationship between soy intake and breast cancer have been mixed, but recent research suggests soy does not promote the development or progression of breast cancer. According to the American Institute for Cancer Research, consumption of soy among breast cancer survivors, at levels of 1 to 2 serving per day, did not increase their risk for poorer outcomes.
 
Is soy good or bad for the heart?
Research on soy and heart health is promising. There is evidence that soy lowers LDL (bad) cholesterol slightly, and soy’s fiber and antioxidants are heart healthy. Consider a soy-based meal once a week in place of meat, but use caution with meat alternatives such as soy crumbles, burgers, or sausage, as these often have a lot of added salt.
 
Can soy prevent hot flashes and other symptoms that occur after menopause?
Because soybeans have isoflavones, it seems logical they would relieve symptoms caused by low levels of estrogen in the body. Thus, soy has been studied as a treatment for hot flashes, with inconclusive results. While some research found fewer hot flashes and night sweats in women who consumed soy, others found equal results with a placebo. While the jury is still out, I advise against soy supplements or overconsumption, but instead recommend a moderate intake for its other health benefits.


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As seen in the Fort Collins Coloradoan
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Recently, a friend called my husband to inquire about the risks for men in consuming too much soy milk.  He had read an article which described how one individual’s plight led him down the path of breast enlargement, and was concerned.   This question caused me to want to explore soy milk in greater detail.
 
Gynecomastia, or the growth of abnormally large breasts in males, is caused by a change in hormone levels and how the body responds to them. Possible contributing factors include aging (1 in 4 men over the age of 50); alcohol, steroid or marijuana use; plant oils such as lavender; and some medications and medical treatments. The change in hormone levels has also been attributed to dietary soy, although there is little in the scientific literature to support this idea.
 
The reason for the proposed link lies in the structure of soy. Soy contains isoflavones which are converted in the body to phytoestrogens, similar to human estrogen that occurs naturally in both men and women. Theoretically, a high isoflavone intake could stimulate production of estrogen and decrease production of testosterone, with one result being enlarged breast tissue. A publication in 2008 told the story of a man who developed large breasts due to the consumption of soy milk, and was further circulated in blog posts urging men to avoid all soy sources. What is often lost in the telling is the amount of soy milk consumed: 3 quarts (12 cups) every day! Remember what I have told you about moderation.
 
So, is soy beneficial and safe for men? On the one hand, whole soy foods (soybeans vs. foods with added soy protein isolate) are high in fiber and protein while low in saturated fat. They show potential to protect against prostate cancer, and fears about lowered fertility and increased female features have not held up in research studies. On the other hand, the long-term safety of high doses of soy isoflavones is not yet known and long-term studies are needed. Beware sports products and snack bars, as many of them contain soy to boost protein content, and it is easy to get too much; limit to one per day, if any. Stick  with 1 to 2 servings of whole soy foods (1 serving = 1 cup soy milk, ½ cup cooked soy beans, ½ cup edamame, 1 ounce soy nuts or 2 ounce tofu).
 
Avoid soy supplements. Most experts advise against supplementing with soy until more research is conducted. Besides, fewer than 25% of soy supplements have been found to contain what the label indicates, and supplement safety is not tested.
 
Now that I’ve started the soy discussion, stay tuned for the next article in this series as I discuss the pros and cons for women, then compare soy products to similar non-soy products such as milks and meat substitutes.

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As seen in the Fort Collins Coloradoan
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