This casserole checks off quite a few boxes from our recommended foods list – including veggies, olive oil, spices and legumes. Look for pre-cut veggies to make this dish even easier to prepare. Make an extra helpings for the freezer for a quick and easy meal!

This recipe is brought to you by Market of Choice

Aquatic exercise, from lap swimming to water aerobics and Zumba, can improve balance, mobility, posture and more.

Working out in the water gives people with Parkinson’s the freedom to move without fear of falling, do weight-bearing exercise without joint stress, and resistance train without weights or bands. Just simply being in the water can often soothe and relax the body and mind.

The content below is adapted from Water Resist. The original article is available at: https://waterresist.com.au/pages/parkinsons-and-aquatic-therapy.

Today, more aquatic facilities offer water-based classes specifically designed for people with Parkinson’s and other conditions that affect mobility and balance, such as arthritis. This trend is due to the demonstrated benefits of aquatic exercise for mobility and balance, tremors and other symptoms experienced by people with Parkinson’s.

Whether it’s traditional lap swimming, stretching and toning, water yoga or Zumba, or simply walking against the gentle resistance of the water, do whatever strikes your fancy! You’re likely to find a class at a YMCA, aquatic center or community pool near you. Even aqua cycling— spinning classes taken waist-deep in a pool—is fast becoming an option.

Worried about getting in and out of the pool because of mobility issues? Don’t be! Federal regulations since 2010 require that public pools be accessible to people with disabilities. Almost all public facilities offer some combination of ramps, shallow steps, handrails or powered lifts.

So make like a fish and start swimming to improve these common issues for people living with Parkinson’s.

Balance and posture: Water’s buoyancy supports weak muscles, making it easier to balance and hold good posture. And, when you’re in the water, your body must make continual small adjustments to the dynamic environment. This improves proprioception, or the sense of where the body is in space, enhancing balance, coordination and posture, as well as motor control during walking.

Mobility and range of motion: With the water physically supporting you, preventing stress on joints and muscles, and mentally freeing you from the fear of falling, it’s much easier to move. This increases both range of motion and overall mobility. That’s why physical therapists often use aquatic sports to motivate people to try movements they otherwise couldn’t do on land.

Freezing: Walking in the water requires an exaggerated gait and carrying out progressively larger ranges of motion, which can help reduce freezing episodes. And like other types of exercise, such as dance, that require coordinating the motions of the upper and lower extremities, moving in the water may boost communication between the body and brain, decreasing freezing episodes.

Weakened muscles: When you move in the water, you encounter gentle resistance from every direction. This helps to maintain and to build muscular strength, tone and endurance.

Tremors: When you’re swimming or doing another aquatic exercise, the meditative rhythm of your movements in the warm water can soothe muscles and relax the mind. Meanwhile, hydrostatic pressure—the force exerted by the water on the body—reduces swelling, rigidity and pain, and boosts circulation. All these factors may help reduce tremors.

Constipation: People taking part in aquatic exercise programs have reported it helps their bowels function better, according to a report on aquatic exercise by the American Parkinson Disease Association.

Spending too much time alone: Water exercise classes are a social affair. Shared experiences and making connections with others can lessen the feelings of social isolation and depression common among people with Parkinson’s, and give their well-being a much-needed boost.

Navigating the kitchen just got a whole lot easier, thanks to these tips, tricks and tools that will make it easier to prepare, cook and eat your favorite meals.

Cooking is a part of our everyday lives, whether we do it out of necessity or as a way to relax or be creative with new ingredients.

But for those living with Parkinson’s disease, it can be challenging to prepare and eat your favorite meals if you struggle with tremors, rigidity, balance, gait, coordination and other symptoms.

Fortunately, there are new tools and tips that will make cooking and eating with Parkinson’s disease easier and more fun. Here are a few suggestions.

Get a grip.

Look for tools and utensils with big, cushioned handles. There are many discount and home goods stores, supermarkets and online specialty stores that carry a range of cushioned cooking tools from potato peelers and spatulas to whisks, serving spoons, spice grinders and more.

You should also look for weighted tools that will help you keep a steady hand or bendable utensils that make it easier to put food into your mouth.

For those with seriously limited hand function or a weak grasp, look for a hand clip or cuff, such as this Universal Quad Cuff, that wraps around your palm and can be adjusted to fit different shaped handles.

Take the DIY route.

If it’s not within your budget to purchase all new kitchen supplies, why not make some yourself? Pick up some foam tubing for utensils that is slip-resistant, non-absorbent and dishwasher safe. (They look like miniature pool noodles.)

Simply slip these over the handles of your forks, knives, spoons and other cooking gear. You can buy them in different sizes and shades, giving you the opportunity to color-code your kitchen items, making it easier to organize and find them in your drawers.

Let’s say you’re eating out and don’t have PD-friendly utensils available to you. Consider keeping those old-fashioned, foam hair rollers you can get at the dollar store in your bag or car. Pull off the foam part and fashion it over the slender metal handle of your eating utensil. This hack also works well on pens, pencils, toothbrushes, etc.

Show those bottles who’s boss.

Prying open that pickle jar is a pain for anyone, regardless if you have Parkinson’s.

There are many different bottle openers on the market depending on your needs. There are multi-function jar openers that fit a variety of jar sizes. There are devices that can be mounted to the underside of your cabinet to break the seal and open lids. You could also pick up some silicone jar grippers or gloves to twist open bottles and jars.

If you’re struggling to open soda cans with your fingernail, all you need is one of your cushion-handled forks. Place the prongs of the forks under the tab of the can to lift and open. If you struggle with canned goods that don’t have peel-off tabs, invest in an electric can opener. Prices start as low as $15, and believe us, they are worth the purchase.

Cut it out.

If you struggle with tremors or gripping, you’ll want to be extra careful working with knives. Stay safe by using a rocker or T-handled knife, or a two-handled knife, instead of a traditional straight knife with one handle.

Rocker or T-handled knives allow you to get a better grip on the handle. Plus, you can get a seesaw motion going with the rocker knife and use less energy than what’s required with a straight knife. Just be sure to wear cut-resistant gloves when using any knives or sharp objects.

There are also adaptive cutting boards on the market that have built-up sides and non-slip backing to help keep items in place when cutting. Some cutting boards also have small, metal spikes built in to hold food in place while you slice.

Keep in mind that there are a ton of gadgets on the market that replace the need for knives in most cases. When it comes to chopping, slicing, dicing and mincing, there are manual and electric vegetable choppers and food processors available at various prices. These handy kitchen gadgets inevitably save you time and energy, while keeping you safe.

Avoid messy situations.

They might be a little pricier than the standard hand mixers of our youth, but stand up mixers are a good investment not only financially but mentally. They stay in place, don’t cause a mess, and will do the hard work for you. You just throw the ingredients in and push a button.

If stand up mixers are not an option for you at this time, look for pot stands and dishware with suction cups at the bottom that will stick to the counter and stay firmly in place while you stir. The nonslip material Dycem can also be cut to size and placed under a bowl or plate to keep them from moving around.

You also might consider buying some scoop plates or dishes with high sides. You could also buy a dishwasher-safe plate guard. These fit on most plate sizes so you can take them with you when you eat away from home.

When you push the food up against the guard with a fork or spoon, it falls onto the utensil—even those pesky peas. They also prevent you from accidentally knocking food off the side of the plate.

Take your food on the move.

Last but not least, if you struggle with balance or gait, we found the miracle kitchen tool for you. Tray trolleys are like a shelving unit on wheels. They provide the same support as a walker but with the added bonus of containing two or more flat trays where you can place plates, cups and pots.

They’re quite similar to bar carts (or canarble wagons if you’re from the Chicago area), which were a home and office staple circa the 1950s and ’60s. If they are out of your price range at this time, look for gently used trolleys at yard sales and thrift stores.

With your tray trolley, you can move around the kitchen with ease without worrying about spills or falls. And if you’re cooking for your family or guests, you can bring several items from the kitchen to the dining room simultaneously.

Now that you have the tools, tips and tricks you need to navigate the kitchen, it’s time to take the fear out of cooking with Parkinson’s and replace it with fun.

Good luck and Bon Appétit!

By Kathryn Jones

Finding the motivation to exercise on a lazy Sunday can be a challenge.

Between service, football and family dinner it may seem there’s no time (or energy) for a workout. But you can sneak in a couple of healthy moves and still enjoy your R&R.

Feeling super lazy? You can do a few of these without getting out of your chair.

1. Put on Your Game Face

Disappointed with a call the ref just made? Did your fantasy football player intercept a pass? Put your mood to work for your facial muscles. Simple range of motion exercises can help reduce stiffness in the face and mouth muscles, a common Parkinson’s symptom. These moves are quick and easy to do, anywhere, anytime.

Happy with a play? Smile wide with your lips open, close them, then grin again with closed lips. Surprised the quarterback got sacked? Try the sour lemon expression – pucker your lips as if sucking on a lemon. This tightens the muscles around your mouth. Then gently relax. Raising your eyebrows or frowning also help work the facial muscles too.

2. “Souper” Stretches

Prepping that cozy Sunday soup or chili? Before you pour the ingredients in the pot, grab the cans and do a few simple arm lifts. If your balance is OK that day, you can try this strengthening exercise while standing up. Otherwise, grab a kitchen chair and take a seat first. Grasp a can in each hand. Your arms should be relaxed at your sides with your thumbs facing up and palms facing each other. Gently try to push your hand as high as you can without pain.

Bonus tip: You can also do this exercise in front of the TV using any type of beverage can.

3. Touchdown Stretch

Did your team just score a touchdown? Mimic the ref’s arms-up call with this simple doorway exercise. Note: You’ll need to be able to reach the top of the door frame to do this move.

To start: Stand in a doorway. Straighten your arms, lift them up in the air, and gently place your hands on the frame overhead. (Safety tip: Make sure the frame is safely secured to the wall.) Slowly lean forward until you feel the stretch in your shoulders and chest. Hold for 10 seconds or a bit more, then relax.

Can’t reach the top of the door frame? Hold your right arm out to the side, bend at the elbow, and place your forearm on the door frame. Gently turn to the left and feel a nice stretch in your right shoulder and chest. Hold for 10 seconds, relax, then switch sides.

Remember: Never overstretch, and stop immediately if you feel pain.

4. Microwave & March

Heating up some snacks or popcorn for a Sunday movie marathon? March around the kitchen while the microwave counts down. March 10 steps, then take 10 long steps. Swing your arms while you do so. The marching movement helps build endurance, and swinging helps loosen the shoulder and arm muscles so you ease stiffness.

Not in the mood for food? Try this exercise during a commercial break or on your way to the bathroom. Turn up your favorite song and march to the beat. Don’t want to miss a bit of the movie action? You can march in place while seated.

Exercise is simple medicine. Adding a few easy moves to your daily routine is simple to do and will help reduce stiffness and help you live better with Parkinson’s.

Learn more about the benefits of exercise for Parkinson’s disease and find fun classes in your area with our Class Finder.

For people with Parkinson’s, certain types of foods are more beneficial than others. We’ve put together a collection of our favorite Parkinson’s-friendly recipes to serve at your next holiday gathering!

Appetizers

Smokey Baba Ghanoush

Why it’s Parkinson’s friendly: Eggplant has antioxidant properties, which help protect your cells from damage. Baba ghanoush is a middle eastern dish that consists mainly of mashed, cooked eggplant, which makes it easier to swallow. Serve it with raw veggies to get your fiber in or soft bread such as pita. Fun fact: baba ghanoush means “spoiled daddy” in Arabic.

Soup/Salad Course

Asparagus and Tomato Farro Salad

Why it’s Parkinson’s friendly: This salad is chock full of whole grains and veggies, which help with constipation, a symptom of Parkinson’s disease. Plus, spinach is a superfood – a powerhouse loaded with nutrients and antioxidants. Fun fact: spinach is a relative of beets and quinoa.

Lentil and Root Vegetable Soup

Why it’s Parkinson’s friendly: Lentils are legumes and legumes are low in calories and high in fiber – essentials for a balanced diet. Also, the consistency of this soup makes it easier to chew and swallow. Fun fact: Canada grows more than half the world’s lentil crops!

Main Course

Maple and Tamari Glazed Salmon

Why it’s Parkinson’s friendly: Salmon is rich in omega-3 fatty acids, which our bodies need to function properly. Be sure to time your medications appropriately because the protein in salmon can interfere with absorption of levodopa. Fun fact: Salmon have a very strong sense of smell.

Winter Vegetable Casserole

Why it’s Parkinson’s friendly: This recipe has all the things that are good and good for people with Parkinson’s (and those who love them): olive oil for antioxidants and antiinflammation, and veggies, legumes and a splash of fruit. Fun fact: olive trees have grown in the Mediterranean since 8,000 BC. That’s a long time!

Dessert

Smoothies

Why it’s Parkinson’s friendly: Smoothies cram a lot of nutrition in a single glass. Their consistency makes for easier swallowing and digesting. Plus, you can customize them to your taste and nutritional needs. Fun fact: Smoothies came to the U.S. in the 1930s when health food stores acquired new-fangled technology called an electric blender.

Want more tips on what to eat when you have Parkinson’s? Download our guide, “Healthy Eating for Parkinson’s: Recommendations for Managing Symptoms.” We created this guide in partnership with top nutritionists and health care providers working in the field of Parkinson’s disease.

It’s easy to let your healthy habits lapse during this time of year.

We talked to Laurie Mischley, ND, PhD, MPH at Bastyr University Research Institute to get a few tips to help you maintain your health over the holidays while still enjoying the festivities!

1. Go for quality, not quantity.

Make up the majority of your plate with foods that have a high nutrient content. “Go for lots of nuts, seeds, fruits, veggies, herbs, and spices,” says Dr. Mischley. When you do indulge, go for foods that you really enjoy and are special to the holidays, rather than filling up on items that you can have any time of the year.

2. Satisfy your sweet tooth with fruit.

When you crave something sweet, fruit is a good option. “Even though fruit has a high sugar content, our data suggests it may be associated with improved outcomes for PD,” explains Dr. Mischley. (To learn more about Dr. Mischley’s Parkinson’s research, read our interview with her, “Searching for Ways to Slow PD.”

3. Go for a brisk walk before a big meal.

Exercise is beneficial for both physical and psychological health. That’s why it’s important to find ways to stay active over the holidays. “Go for a walk before you eat,” says Dr. Mischley. Grab a partner, get outside, and burn some calories before you sit down to a big meal.

4. Don’t obsess.

“Don’t be obsessive about sticking with a diet,” says Dr. Mischley. “It’s more important to relax and share a holiday meal with loved ones.” Now that’s a health tip we can get behind!

Laurie Mischley, ND, PhD, MPH is an associate clinical investigator at Bastyr University Research Institute in Seattle, Washington and a medical advisory board member at BGF. Her clinical specialties include Neurology, Nutritional Medicine and Prevention. To learn more about Dr. Mischley’s work, visit www.CAMCarePD.bastyr.edu.

Ease into exercise with this activity that boosts balance, posture, mood and more.

How far are you willing to move your body to get on the path to well-being? A mile? A few steps at a time? How about an inch or two for a few minutes? If your New Year’s resolution is to get more exercise, Pilates may be perfect for you.

Pilates is a series of conditioning exercises performed mainly on the floor. It’s especially helpful for people with Parkinson’s because it promotes strength, flexibility, muscular endurance, coordination, balance and posture at a much lower risk for injury than with other forms of exercise.

The simple routines require teeny movements—often just an inch at a time. It may not even seem like a workout at all. But do it right, and you’ll feel the strength building in your belly, back and thighs. Before long, you’ll stand up taller and have better balance.

Stressed out? Then you’ll be happy to know that Pilates melts away anxiety and boosts mood. In one study, people with mild to moderate PD who did mat Pilates twice a week for 12 weeks reported a better quality of life.

No Stamina? No Sweat!

A lot of people with Parkinson’s turn to Pilates because it’s a low-impact activity with big-impact results. These exercises can be adapted to anyone, even those with physical limitations. Because Pilates focuses on increasing core strength and improving flexibility and balance, it can be particularly helpful in countering the effects of PD.

It’s non-aerobic, so you won’t get your heartbeat racing and you won’t break a sweat. That makes it a great choice if you’re worried about fatigue or stamina since most of the workout is performed on the floor.

You can also use balls, springs or flex bands to perform super simple conditioning exercises at home or in a group setting. Just remember that when you choose a Pilates class, look for one with an instructor familiar with Parkinson’s disease.

Your Muscles on Repeat

Scientists believe Pilates helps boost brain-body signaling, which goes awry in PD. The simple, controlled exercises help you correct your spinal and pelvic alignment, while forcing you to concentrate on movements that protract and retract the muscles. This strengthens the way the brain communicates with your body, thus teaching you how to have better control over the way your body moves.

In other words, when you do an exercise over and over, your brain shouts to your muscles, “Hey, come help us!” More muscles start to join the fun, and eventually, you get stronger. This is called patterning.

Patterning is a normal body muscle reaction, but it can fade with the loss of dopamine, which occurs with Parkinson’s disease. If you feel sore a day or two after a Pilates session, then you’ll know you worked a muscle that hadn’t been worked before. Stick with Pilates and those muscles will become stronger and more flexible over time.

Take a Breath

One last thing, when doing Pilates, remember to breathe! Breathing is a key part of a Pilates routine because it helps you execute movements with maximum power and efficiency, while relaxing the body and reducing stress.

PD, or the medicines you take for it, can sometimes lead to shallow breathing. You want to wake up your breathing muscles. Focus on your breath with each movement. Feel your ribcage grow wide as you inhale and smaller as you exhale. For a bigger challenge, try singing a song while performing Pilates.

If you’re considering taking Pilates (or already doing so), good for you! Exercise is essential for keeping Parkinson’s symptoms in check. It might take a while to notice changes in your symptoms, especially with balance. But science shows that working out really helps people with PD thrive. So, don’t give up on your goals!

Ready to get started? Learn more about the benefits of Pilates for Parkinson’s disease and find fun workout ideas and classes in your area at briangrant.org/exercises.

By Kelli Miller

Parkinson’s Exercise Video: Tai Chi

In this Parkinson’s exercise video, Jenny Wilhelm, PT shows us how tai chi can help with symptoms.

June’s Move of the Month focuses on intensity training to improve your ability to everyday activities.

We’re putting it all together this month to bring you a full, high intensity workout that includes functional and big amplitude training. This workout should push you to work with intent (and a little harder than usual!) to break a sweat and reap the benefits of High-Intensity Interval Training.

Watch the video and follow along with Nate Coomer, PT!