Jennifer Moonthein Liscomb is a nutrition major at ASU and regularly contributes to online nutrition blogs. In every food box Jennifer includes nutrition tips for Agape's clients. We wanted to put her nutrition tips on our website because they benefit everyone, regardless of HIV status. After each tip you have the option to click on a related nutrition item for sale at Amazon.com. Check out the products or any other product, and remember, when you shop Amazon.com from Agape's website (there are NO extra fees), Agape benefits financially. Eat healthy, live healthy; and shop Amazon, support Agape!

Pumpkin Facts: Pumpkins are mostly known for being a part of Fall décor. Pumpkin filling is often used for pies, bread, scones, and other delicious treats during the holidays. Besides being a decoration piece and a delicious dessert, did you know that pumpkin contains great nutritional value? Check out the nutritional composition:
*Vitamin A: Approximately 100 grams of pumpkin contains about 246% RDA of vitamin A . Vitamin A is a powerful antioxidant that helps with vision, and helps maintain the integrity of skin and mucus membranes.
*Essential fatty acids (Monounsaturated and Polyunsaturated Fats): The seed oil from pumpkins contain a moderate amount of these fats. Essential fatty acids help maintain normal blood pressure levels, and promotes healthy skin.
*Potassium and Zinc: Pumpkin contains a large amount of potassium and zinc. Potassium may prevent the onset of cardiovascular disease and hypertension. Zinc provides support for bone density, boosts the immune system, and may promote reproductive health.
*Iron: Approximately 100 grams of pumpkin contains about 110% RDA of iron. Iron helps oxygen in your body circulate more efficiently. It also helps fight fatigue, irritability, and headaches.

Other nutritional values of pumpkin are vitamin C, magnesium, fiber, and protein. Pumpkins are available year round, but tend to be more popular during the holiday season. When preparing your pumpkin, make sure to remove the dust, soil, and other residues (insecticides and fungicides). The edible parts of the pumpkin are the fruit, leaves, flowers, and seeds. So, whether you are using pumpkin as a piece of Fall décor, as a side dish for your holiday feast, or as an ingredient in tasty treats….pumpkin can be hard to resist. Below is an irresistible recipe (from pumpkinrecipes.com) that is easy and fun to make.

Pumpkin Cheesecake
1 ½ cups sugar
¾ cup pureed cooked pumpkin
¼ cup flour
½ teaspoon nutmeg
½ teaspoon cinnamon
One 9-inch pie shell
6 ounces cream cheese, softened
2 eggs
Preheat oven to 350°F. In a large bowl, beat cream cheese, eggs, and sugar together until smooth. Add pumpkin and stir until combined. Stir in flour, nutmeg, and cinnamon. Beat well. Pour into prepared pie shell and bake 60 minutes. Allow to cool and serve.

Sugar Facts: Sugar is an additive we commonly see in baked goods, cereals, breads, and soda. It helps with fermentation (causing bread to rise or producing alcohol), it is a bulking agent in ice cream and baked goods, it is a preservative in jams, and it helps balance the acidity of tomato and vinegar based products. Sugar, in moderate amounts can add pleasure to meals.

However, in excess, added sugars can contribute to nutrient deficiencies and tooth decay. Nutrient deficiencies may result because sugar will add excess calories to your diet without any nutritional value. It may fill your tummy up, leaving no room for other foods, such as fruits and vegetables. Tooth decay may result from consuming too much added sugar. Bacteria in the mouth ferment the sugars and in the process produce an acid that dissolves tooth enamel. In addition, sugar may contribute to obesity when the food consumed is also high in fat.

How much sugar do you think is a moderate amount? According to the USDA Food Guide, a moderate amount of added sugar is limited to: 6 tsp. for a 1,600 calorie diet, 12 tsp. for a 2,200 calorie diet, or 18 tsp. for a 2,800 calorie diet.

Ever wonder how much added sugar is in that chocolate chip cookie? One chocolate chip cookie can have approximately 34 grams (or 7 teaspoons) of added sugar. One soda can have approximately 39 grams (or 8 teaspoons) of added sugar. So, next time you reach for that cookie or soda, take a look at the ‘Nutrition Facts’ label and see how much added sugar you are consuming. Try to limit your intake of added sugar by consuming natural foods like fruit. Below is a naturally sweet recipe with a moderate amount of added sugar for you to enjoy.

Fresh Fruit Salad
4 cups fresh strawberries, halved
2 kiwifruit, peeled and sliced
2 bananas, sliced
2 cups seedless grapes, halved
2 cups fresh blueberries
1 (8 oz.) container plain yogurt
2 teaspoons lemon juice
1/2 teaspoon vanilla extract
1 teaspoon sugar

In a large salad bowl, combine strawberries, blueberries, kiwi, bananas and grapes. In a small bowl, combine yogurt, lemon juice, sugar and vanilla; mix well. Serve with fruit. Serves 8.

The Benefits Of Onions: Onions are a vegetable that belong in the same group as garlic, leeks, scallions, chives, and shallots. This vegetable has been given a bad rap because of the eye-irritating compounds that make people cry when cutting into it and the smell it leaves behind after eating it. But alas, these compounds are anything but bad for you. The World Health Organization (WHO) encourages the use of onions because of these effects: Stimulating healthy bacteria in the gut, providing relief for asthma and bronchitis, and treating poor appetite.

Onions contain a unique combination of flavonoids and sulfur-containing nutrients. Flavonoids are powerful antioxidants that may reduce the risk of chronic diseases, and appear to support heart health. The sulfur-containing nutrients are responsible for the flavor of the onion and have germ-fighting properties. Onions also contain a great source of iron, which is an essential nutrient for your red blood cells. The medicinal effects of onions are of great importance. However, keep in mind that onions should not be consumed in large quantities because it may lead to gastrointestinal irritation and stomach distress. Below is tummy-warming French Onion Soup recipe that I found on Allrecipes.com.

French Onion Soup
1/2 cup unsalted butter
2 tablespoons olive oil
4 cups sliced onions
4 (10.5 ounce) cans beef broth
2 tablespoons dry sherry (optional)
1 teaspoon dried thyme salt and pepper to taste
4 slices French bread
4 slices provolone cheese
2 slices Swiss cheese, diced
1/4 cup grated Parmesan cheese

Directions: Melt butter with olive oil in an 8 quart stock pot on medium heat. Add onions and continually stir until tender and translucent. Do not brown the onions. Add beef broth, sherry and thyme. Season with salt and pepper, and simmer for 30 minutes. Heat the oven broiler. Ladle soup into oven safe serving bowls and place one slice of bread on top of each (bread may be broken into pieces if you prefer). Layer each slice of bread with a slice of provolone, 1/2 slice diced Swiss and 1 tablespoon Parmesan cheese. Place bowls on cookie sheet and broil in the preheated oven until cheese bubbles and browns slightly. Serves 4

The Benefits Of Yogurt: Yogurt is a great source of calcium and contains good bacteria for your stomach’s health. This good bacteria has several beneficial properties that may help the human body.
Improves digestion
Reduces risk of intestinal infection
Improves immune function
Reduces yeast infections
Improves lactose tolerance

You may have seen commercials advertising ‘probiotics’ in certain yogurts. Probiotics is just another name for these good bacteria. Next time you look at the nutrition label on your yogurt, you may read ‘live and active cultures’ under the ingredients. These are your probiotics, and some of the names will read L. Acidophilus, L. Casei, or Bifidus. Essentially, all yogurts contain these ‘probiotics’, but some yogurts have added extra good bacteria to enhance the probiotic properties. Interesting facts about studies currently underway on benefits of probiotics. The AIDS Healthcare Foundation is currently studying the possible benefits of probiotic consumption to reduce destruction of CD4 cells, in HIV/AIDS patients. Other studies are suggesting the role of probiotics alleviating certain symptoms in HIV/AIDS patients, like severe diarrhea. Yogurt is a versatile and delicious food. Yogurt can be made into smoothies and parfaits. It can even be used as a marinade for steak. Below is a recipe from Cooks.com that incorporates yogurt as a marinade for sirloin steak...yummy!

Yogurt-Marinated Sirloin Steak
1 beef sirloin steak, cut 1" thick (about 2 lb.)
1/2 c. plain low-fat yogurt
1 tbsp. olive oil
1 clove garlic, minced
1 1/2 tsp. curry powder
1/2 tsp. hot pepper sauce
1/2 tsp. salt
Combine yogurt, oil, garlic, curry, hot pepper sauce and salt. Place steak in plastic bag; add marinade, spreading evenly over both sides. Tie bag securely and marinate in refrigerator 6-8 hours (or overnight, if desired), turning at least once. Remove steak from marinade. Place steak on grill over ash covered coals (or on rack in broiler pan) so surface of meat is 4 inches from heat and broil 16-20 minutes to desired doneness (rare or medium), turning once. 5-6 servings. 202 calories per serving.

The GI Tract And Nutritional Needs: The gastrointestinal (GI) tract is a stretchy, muscular tube from the mouth, through the esophagus, stomach, intestines, and rectum to the anus. The GI tract is a part of the digestive system, which helps an individual absorb and use nutrients needed for a healthy body. The primary roles of the GI tract include: Removal of protein, carbohydrates, fats, water, and alcohol from ingestion of foods and beverages. Absorption of essential micronutrients and minerals needed for optimal health. Protects your immune system from infectious microorganisms, foreign material, and potential cancerous substances.

Individuals with HIV often take medications that produce side effects within the GI tract, such as diarrhea, which is characterized by the recurrent elimination of liquid stools. The loss of electrolytes and necessary fluids from diarrhea can injure the gut wall and decrease absorption of necessary nutrients. The main goal in managing diarrhea is consumption of stomach-friendly foods with the replacement of electrolytes and necessary fluids.

The acronym BRAT, which stands for Bananas, Rice, Applesauce, and Toast is good to remember because these foods are calming to the digestive system and are stomach-friendly. Plain yogurt can also be beneficial because of the ‘good bacteria’, Lactobacillus. Avoid foods that contain oils, are high in fats, or high in sugars because this will aggravate the stomach. Always remember to check with your dietitian or doctor before starting a new diet because of possible food/medication interactions.

Bananas contain potassium, which will help replace lost electrolytes.
Rice is bland and calming, which will help slow down the production of diarrhea.
Applesauce contains pectin, which is water-absorbent and adds bulk to stools.
Toast will soak up the extra stomach acid that is produced during bouts of diarrhea.

Health Benefits of Omega-3 Fatty Acids: What are omega-3 fatty acids, and how can they help individuals living with HIV? Omega-3 fatty acids (aka polyunsaturated fatty acids) are necessary for human health, but are not made in the body. We must get them from food. In individuals living with HIV, omega-3 fatty acids may decrease wasting, and may lower triglyceride levels. Major sources of omega-3 fatty acids come from vegetable oils (canola, soybean, and flaxseed), certain nuts (walnuts and flaxseeds), and fatty fish (mackerel, salmon, and sardines). Omega-3 fatty acids may help decrease wasting by increasing or stabilizing weight. Some studies have shown that omega-3 fatty acids may help with reducing the breakdown of proteins. Reducing the breakdown of proteins will help keep lean body mass. Omega-3 fatty acids are also needed to help lower triglyceride levels. Lowering triglyceride levels will in turn decrease the development of cardiovascular risks. It is important to have a balance of omega-3 and omega-6 (another fatty acid) in the diet. The ratio will vary for the disease under consideration, so ask your registered dietitian if you are curious. Also, understand that omega-3 decreases inflammation and omega-6 promotes inflammation. Below is a healthy fats recipe from eatingwell.com.

Blackened Salmon Sandwich
1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
2 teaspoons blackening or Cajun seasoning
1 small avocado, pitted
2 tablespoons low-fat mayonnaise
1/2 cup thinly sliced red onion
4 crusty whole-wheat rolls, split and toasted
1 cup arugula
2 plum tomatoes, thinly sliced
Directions: Oil grill rack (see Tip); preheat grill to high. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side. Mash avocado and mayonnaise in a small bowl. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion. Servings: 4

Health Benfits of Tomatoes: Tis the season for tomatoes (literally). Tomatoes are in season from June to the end of November. Tomatoes help heart health because of vitamin B6, folic acids, potassium, and niacin. In addition, tomatoes contain phytochemicals and antioxidants. Lycopene, the red pigment antioxidant is a powerful antioxidant that may also help improve cell-mediated immune function for individuals with HIV, cancer, and other diseases. This antioxidant can also be found in other red pigmented fruits like grapefruit and watermelon. The combination of these micronutrients, phytochemicals, and antioxidants in tomatoes may also help reduce cholesterol, hypertension, diabetes, along with improving skin and hair care. An interesting fact about tomatoes is that they are technically considered a fruit because they come from the ovary of a flowering plant, therefore it is really a berry. However, because the tomato is not as sweet as other fruits and is often used in salads and sauces, the general public considers the tomato to be a vegetable. Either way, the tomato is a great food to include in your diet because of all of the nutritional benefits. Below is a great summertime recipe that incorporates tomatoes, squash, and herbs that I found on allrecipes.com.

Summertime Baked Tomatoes
3 tomatoes
1 teaspoon salt, or as needed
1 summer squash, finely diced
1/4 cup shredded mozzarella cheese
1/2 cup dry herb stuffing mix
2 teaspoons dried basil
1/4 teaspoon ground black pepper
Directions: Preheat oven to 350 degrees F (175 degrees C). Slice the tomatoes in half horizontally, sprinkle each cut side with salt, and place cut sides down on paper towels for about 5 minutes. Hollow out the tomato halves, leaving sides 1/4 inch thick; remove seeds from pulp, and chop the pulp. Place the chopped tomato pulp, squash, herb stuffing mix, basil, black pepper, and mozzarella cheese in a bowl, and mix until thoroughly combined. Stuff the mixture into the hollowed-out tomato halves. Bake in the preheated oven until the squash is tender and the cheese has melted, about 20 minutes. Servings: 6

Health Benefits of Fiber: Did you know that a high fiber diet has several health benefits? There are two types of fiber, insoluble and soluble. Insoluble fiber is found in vegetables, wheat, and cereal made with whole grains. Insoluble fiber will help with constipation by speeding up the digestive process and flushes toxins out of the digestive tract. Soluble fiber is found in oats, barley, and legumes. Soluble fiber will help lower cholesterol by binding to it along with bile acids to eliminate it from the body. Soluble fiber may also help in prevention or slowing down of lipodystrophy. Lipodystrophy often occurs in individuals living with HIV and it is defined as a problem in the way the body produces, distributes, and stores fat. Both types of fibers will help slow the absorption of glucose so that your body’s sugar levels stay balanced. Consuming 25-30 grams of fiber daily, exercising, and not smoking or smoking less may help improve side effects of living with HIV. It is important to combine these healthy benefits because it will increase your chances of a stronger immune system and help you feel stronger and vital. Foods high in fiber that Agape offers you include oatmeal, and whole wheat bread. Below is a tasty recipe that is flavorful and will add a healthy glow to your colon.

Raspberry Oatmeal Bars
1/4 (18.25 ounce) package yellow cake mix
1/2 cup and 2 tablespoons quick cooking oats
3 tablespoons margarine, melted
1/4 cup raspberry jam
3/4 teaspoon water
Directions: Preheat the oven to 375 degrees F (190 degrees C). Grease a 9x13 inch pan. In a large bowl, mix together oats, cake mix, and melted margarine so that it makes nice clumps and there is no dry mix left. Press 1/2 of the oats mixture evenly into the bottom the prepared pan. In a separate bowl, mix jam with water, and spread over the crust. Sprinkle the remaining oat mixture evenly over the top. Bake in the preheated oven for 18 to 23 minutes, or until the top is lightly browned. Cool before cutting into bars. Serving Size: 24

Health Benefits of Protein: Protein is a nutrient that contains essential amino acids. An essential amino acid is a required building block for the body. Protein helps maintain and replace tissues. In addition, proteins assist red blood cells in carrying the oxygen throughout your body and provides several other benefits that give the immune system a stronger advantage to help fight off disease. Proteins can also assist in weight gain by preventing or slowing down wasting. It is important to note the difference between a ‘complete’ protein and an ‘incomplete’ protein. A ‘complete’ protein source is one that provides all of the essential amino acids. An ‘incomplete’ protein is one that is low in one or more of the essential amino acids. Individuals that are HIV positive can benefit greatly from consuming healthy foods that are considered ‘complete’ proteins. Examples of foods that contain complete proteins are eggs, meat, poultry, fish, milk, and cheeses. Consuming these foods regularly along with vegetables and healthy fats will provide your body with nutrients to help your immune health. Below is a delicious recipe that incorporates a few of the protein sources listed above. In addition, this recipe includes one of the best vegetables around...broccoli. Broccoli is a healthy carbohydrate and will help provide a boost of energy to your whole body system. Enjoy!

Broccoli Quiche
2 tablespoons butter
1 onion, minced
1 teaspoon minced garlic
2 cups chopped fresh broccoli
1 (9 inch) unbaked pie crust
1 1/2 cups shredded mozzarella cheese 4 eggs, well beaten
1 1/2 cups milk
1 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon butter, melted
Directions: Preheat oven to 350 degrees F (175 degrees C). Over medium-low heat melt butter in a large saucepan. Add onions, garlic and broccoli. Cook slowly, stirring occasionally until the vegetables are soft. Spoon vegetables into crust and sprinkle with cheese. Combine eggs and milk. Season with salt and pepper. Stir in melted butter. Pour egg mixture over vegetables and cheese. Bake in preheated oven for 30 minutes, or until center has set.

Health Benefits of Vitamin D: Vitamin D is associated with skeletal growth, strong bones, and promotes calcium absorption, which is important for normal mineralization of bone. Vitamin D also plays pivotal roles in neuromuscular and immune function, regulating blood pressure, and helps with cell growth. Vitamin D is a fat-soluble vitamin, meaning that it is better transported throughout the body when eaten with healthy fats. Great sources of vitamin D are fatty fish, such as salmon, mackerel, or tuna. Did you know that you can also get vitamin D from the sun? We all know not to get too much sun because of UV exposure leading to skin cancer, but it is important to note that the sun is also our friend. The sun provides the synthesis of vitamin D into our bodies and helps with its activation. A sufficient amount of vitamin D from the sun is 5-15 minutes between 1 pm-3 pm. So remember, eating foods high in vitamin D and getting it from the sun are essential for immune function, cell growth, strong bones, regulating blood pressure, and skeletal growth. If supplementing with vitamin D, consultation with your doctor or registered dietitian is needed first. Below is a delicious recipe that incorporates one of the best foods high in vitamin D, which is tuna. Read more about vitamin D and HIV

Tuna Pasta Salad with Avocado
2 cups seashell pasta
1/4 cup bottled, fat-free Italian dressing
1/4 cup fresh basil, chopped
2 cloves garlic, minced
1/4 teaspoon red pepper flakes, crushed
1 (6 ounce) can water-packed tuna, drained
3/4 cup diced tomatoes
1/2 ripe avocado, diced
1/4 cup red onion, thinly sliced
2 tablespoons black olives, chopped
4 green leaf lettuce leaves

Directions: In a large saucepan, cook the pasta according to the package directions. Drain, rinse briefly under cold water, and drain again. In a small bowl, combine the Italian dressing, basil, garlic and crushed red pepper. In a large bowl, combine the pasta, tuna, tomato, avocado, red onion and olives. Add the dressing mix and toss until evenly coated. Line plates with the lettuce leaves and spoon salad on top.