Seeds of Change: Nurturing Wellness through Spring’s Abundance

Spring is here—a season of renewal, growth, and fresh starts. Just as the world around us begins to bloom, it’s the perfect time to plant seeds of intention for our health. Setting intentions is more than just making resolutions; it’s about creating a mindful focus on what truly matters to you. Whether you’re managing Parkinson’s disease or simply looking to feel better in your body, small changes guided by clear intentions can lead to meaningful transformations. This Spring, let’s explore how seasonal vegetables can support your health and help you take the first steps toward your goals, all while cultivating intentions that resonate with your deepest health aspirations.

The Power of Spring Vegetables

Spring brings an abundance of vibrant, nutrient-packed vegetables that can nourish both body and mind. These foods aren’t just delicious—they offer specific benefits that are especially important for those managing Parkinson’s disease. Let’s take a closer look at a few seasonal stars and how they can support your health:

• Greens (Spinach, Arugula): These leafy powerhouses are rich in antioxidants like vitamin C and beta-carotene, which help combat oxidative stress—a key factor in Parkinson’s progression. Oxidative stress occurs when free radicals damage cells, including neurons in the brain. By eating greens regularly, you’re providing your body with nutrients that protect brain cells and may help slow the progression of PD. Greens are also high in magnesium and fiber, which support gut health—a critical area for those with Parkinson’s who often experience constipation or other digestive issues.

• Peas: While technically a legume, peas are a springtime favorite packed with plant-based protein and fiber. Protein is essential for neurotransmitter production, which plays a role in mood, movement, and cognition—areas often affected by PD. Additionally, peas’ fiber content supports gut health and bowel regularity, which is vital for optimizing medication absorption and reducing gastrointestinal symptoms common in Parkinson’s. Personally, my favorite way to enjoy peas is standing in my parents’ garden, eating them directly from the vine, and tossing the pods to my uncle’s horses for a treat. It’s a simple joy that reminds me how food connects us to nature—and each other.

• Radishes: Often overlooked, radishes are part of the cruciferous vegetable family and contain compounds that support liver detoxification. Detoxification is particularly important for individuals with Parkinson’s because environmental toxins have been linked to disease progression. Radishes are also rich in vitamin C, an antioxidant that helps protect cells from free radical damage while supporting immune function.

• Asparagus: A digestion-friendly veggie high in prebiotic fiber, asparagus helps feed your “gut buddies”—the beneficial bacteria in your digestive system. This is crucial for those with Parkinson’s because the gut-brain axis—a communication network between your gut and brain—can influence inflammation, mood, and even motor symptoms. By nourishing your gut buddies with asparagus, you’re supporting this vital connection. Plus, asparagus contains antioxidants that help combat oxidative stress in the brain, offering additional protection for your neurons.

And yes, we can’t forget the infamous asparagus pee phenomenon! If you’ve ever wondered why your urine smells funny after eating asparagus, it’s due to sulfur-containing compounds called asparagusic acid. Not everyone can smell it, so if you’re one of the lucky ones who can, consider it a quirky reminder of asparagus’s unique chemistry.

Small Steps Toward Big Change

Making dietary changes doesn’t have to feel overwhelming. Here are a few simple ways to start incorporating these spring vegetables into your meals:

1. Try Something New: Pick one vegetable you’ve never cooked with before—like radishes—and experiment with adding it to your meals. Try approaching this like a child exploring food for the first time or through a playful mindful eating exercise: notice the colors, textures, and flavors as you try something new. Bonus points if you do this with a child!

   
   

2. Snack on Peas: If you’re used to peas only in cooked dishes, try something different. Keep washed and prepped snap or snow peas in the fridge for a quick, crunchy snack. Or sprinkle raw, shelled English peas over a salad for a burst of sweetness and texture.

   
   

3. Prep in Advance: In my household, this step is key. If I take grapes off the vine and wash them or simply put baby-cut carrots (another nice shortcut) into a bowl, they almost never go to waste. But leaving them in the bag almost ensures half will spoil before we eat them.  For those managing Parkinson’s disease, prepping vegetables during “on” medication times or at the best parts of the day can be especially helpful if fatigue or tremors make meal preparation challenging.

   
   

4. Switch Up Preparation Methods: If you usually eat greens raw in salads, try sautéing spinach or arugula with garlic for a warm side dish. Try radishes roasted or peas raw—they’re delicious in ways you might not expect!

   
   

The key is to choose what resonates most with you—small steps that feel doable can lead to lasting change.

Roasted Radishes: A Flexible and Flavorful Twist

Everyone has their own way of preparing roasted potatoes—some prefer them crispy with rosemary and garlic, while others might toss them in a tangy dressing after roasting. Why not explore the same creativity with radishes? Roasting transforms their sharp bite into a mellow, slightly sweet flavor that’s absolutely delicious.

For me, it’s all about simplicity: I coat halved radishes in a fat that can handle high heat, like avocado oil, coconut oil, or ghee, whatever I have on hand. Then I toss them with minced garlic, fresh rosemary (or thyme if that speaks to you), and a generous sprinkle of salt and pepper. Into a 400°F oven they go, roasting until golden brown on the outside and tender on the inside—about 15 to 45 minutes. Don’t forget to flip them halfway through!

But this is just one way to enjoy roasted radishes. Maybe you like simple flavors and want to stick with just oil, salt, and pepper. You might prefer to finish them with a light dressing made from lemon juice, olive oil, and parsley for a bright twist—or maybe thyme speaks more to your taste buds than rosemary does. The beauty of this dish is its flexibility—season it with whatever herbs or spices you love most.

Roasted Radishes Recipe

Ingredients:

• Radishes (a bunch or however many you want to roast)

• A fat that can withstand high heat (avocado oil, coconut oil, ghee)

• Minced garlic

• Fresh herbs like rosemary or thyme (use what you love!)

• Salt and pepper   

Directions:

1. Preheat your oven to 400°F.

2. Line a baking sheet with parchment paper for easy clean up

3. Coat the radishes generously in your chosen fat—don’t be shy! Add minced garlic and fresh herbs like rosemary (or thyme if that’s more your style). Sprinkle liberally with salt and pepper.

4. Spread the radishes out on the prepared baking sheet in a single layer.

5. Roast for 15-40 minutes until they’re golden brown on the outside and soft on the inside. Turn every 5-10 minutes to roast evenly and check for doneness.

Note: Why such a large span of time? Because radishes vary greatly in size, cooking time will vary. Large radishes and short on time? Quarter them!

Set Your Health Intention This Spring

Spring is all about beginnings—what better time to set an intention for your health? An intention goes beyond a simple goal; it’s a guiding principle that aligns your actions with your values and desires. Whether it’s adding more greens to your meals or focusing on improving digestion through mindful food choices like asparagus or peas—take time to reflect on what truly matters.

When setting your intention this season:

• Consider how you want to feel—not just what you want to achieve.

• Speak it into existence by sharing it aloud or writing it down.

• Approach it playfully: try something new as though you’re rediscovering food like a child might.

I’d love to hear from you! What’s your health intention this season? Share it in the comments below or email me directly—I believe there’s power in naming our aspirations out loud.

Final Food for Thought

Remember: small changes add up over time. By embracing spring vegetables and setting meaningful intentions this season, you’re taking steps toward better health—even while managing something as challenging as Parkinson’s disease.

Until next time—peace, love, and veggies!