Cold Weather❄️, Warm Hearts❤️: Staying Healthy Indoors | Dean & Ayesha Sherzai MDs

Cold Weather, Warm Hearts:
Staying Healthy Indoors

Hi again Sherzai MD Family! 👋

We wanted to start this week by acknowledging that our thoughts are with all of you who are experiencing the horrible ramifications of the winter storms crisscrossing our country right now. We know that the cold temps and snowy days can be rough, especially for your mental health.

We feel you, and we want you to know that you are not alone. Studies show that extreme weather changes can negatively affect mental health for many. One of the most powerful things we can do for ourselves during these times is practice self-care.

This can be as simple as drinking enough water.  Drinking water doesn’t just help you feel good, energized, and healthy but also does wonders for your brain. That’s why we want you to focus on that this week. Read on.

Drink at least 8-10 glasses of water per day! 💧

A properly hydrated brain is an active and healthy brain!

There are so many reasons we need to drink enough water every day. Proper hydration ensures that your brain can receive the nutrients it needs to thrive. Water also helps the brain flush out toxins and dead cells and provides a cushion for your brain to protect it within your skull. The more hydrated you are, the better the padding, the more optimally (and safely) your brain can function! There are additional tangible benefits to hydration, including improved concentration, less irritability and anxiety, and better mood regulation.

Here are some of our tips to stay hydrated:

  1. Make it a game! Every time you check your phone, take a big gulp of water.
  2. Buy a bigger water bottle. One bottle that holds all your necessary water intake for the day helps you track your progress.
  3. Take that bottle with you everywhere! Going from the living room to the kitchen? Don’t forget your trusty hydration companion.
  4. Any time you have a beverage that’s not water (like coffee) pour yourself a glass of water to have alongside it.

We’ve got more tips like these in our upcoming book, The 30-Day Alzheimer’s Solution.

Heart Smart Action Plan Masterclass

When it comes to heart disease, being confident that you’re eating foods that are scientifically proven to improve your heart health today and into the future is becoming increasingly important. And being confident that your nutrition game is on point is 100% essential in today’s world.

Our good friends Cyrus Khambatta, PhD and Robby Barbaro, MPHNew York Times bestselling authors behind the book, Mastering Diabetes, have created a powerful free Masterclass that has helped more than 5,000 people achieve their best heart health in decades. They’ll be teaching this groundbreaking 90-minute live class and you’re invited to join and ask anything that’s on your mind.

(Yes, we know this is not just a reading but instead a whole class. Hear us out though: this is packed full of vital information to help you live a healthier life…and it’s free!)

You’ll discover 5 powerful hacks to lower your blood pressure, triglycerides, and cholesterol by 30 points in 30 days. This Masterclass is action-packed and responsible for helping more than 5,000 people drop their triglycerides, cholesterol, and blood pressure by 30 points. And they do so using food as medicine – not medications!

Sign up here!

Cauliflower Mashed Potatoes.

In the cooler winter months, we love seeking out healthy takes on classic comfort foods. These cauliflower mashed potatoes hit the spot! Plus, they’re packed with the brain health benefits of a crucifer, cauliflower, including antioxidant properties, fiber, and Vitamins C & K. Make a big batch of these at the start of next week and use them as meal prep for the week!

Here’s what you’ll need:

  • 6 Yukon Gold potatoes, peeled and cut into quarters
  • Water to cover
  • ½ head small cauliflower (chopped)
  • 1 cup almond or soy milk
  • 2 to 3 tablespoons plus 1 teaspoon extra-virgin olive oil (EVOO)
  • 3 to 5 cloves of garlic, minced
  • ½ teaspoon salt
  • Black pepper
  • Fresh chives for garnish

For full instructions, read more here.

We’re off to make some brain and heart-healthy comfort food! Water you doing from the list? 😉

Stay warm, family.

Wishing you continued health,

Dean & Ayesha Sherzai

P.S. If you haven’t heard already, our new book, The 30-Day Alzheimer’s Solution, is available for pre-order. Order your copy today!


Source: Cold Weather❄️, Warm Hearts❤️: Staying Healthy Indoors.

Source: Cold Weather❄️, Warm Hearts❤️: Staying Healthy Indoors.

Sorry, but This Gut-Healthy Pumpkin Pie Chia Pudding Is Way Better Than Oatmeal |

Looking to sneak some vegetables into your breakfast? Check out this video:  pumpkin pie breakfast bowl.

By mid-February you’ve no doubt entered an Oatmeal Slump. You know what I mean: You’ve eaten the go-to warming breakfast grain often enough that you’re on the verge of falling asleep in your bowl. If that resonates, we have a dynamic new comfort meal by way of Adriana Urbina, chef and founder of Tepuy Collective: pumpkin chia pudding. (Oh, and to clarify, that means that the pudding is happily nestled in a pumpkin.)

“You don’t need to take need to take the skin off, because you can eat it, so don’t worry about it, and we’re going to take all the seeds out,” says Urbina. “And also you can save the seeds for another recipe.” Having this base is already a big win for our mornings; packed with potassium plus vitamin A and C, pumpkin is a nutritional powerhouse that should put you in the green with your veggie intake. Gotta love a versatile squash! (And if you can’t find a small pumpkin this time of year, Urbina suggests opting for a kabocha squash instead, which has a similar flavor and texture.)

So what delights do we put in our delicious pumpkin carriage? Well, the pudding itself is a combination of (duh) high-fiber chia seeds, substituting the usual role of our oats. We also have loads of cinnamon, everyone’s favorite warming winter spice, and an excellent way to stabilize your blood sugar levels. Mix in some maple syrup, the nut butter of your choice (Team Almond Butter forevs), and electrolyte-rich coconut milk. Make your pudding 24 hours in advance and pop in the fridge…it should give you enough time to figure out what melange of fruit to add on top. And it’ll feel like a joyful endeavor this time.

Intrigued? Watch the full video to get the recipe, and kiss the Quaker Oats guy buh-bye.

Warm pumpkin pie breakfast bowl


For the chia pudding:
1/4 cup chia seeds
1 cup coconut milk or plant milk
1 1/2 tsp pumpkin pie spice
1 tsp pure vanilla extract
2 Tbsp maple syrup
Pinch of salt

For the squash bowls:
2 small acorn squash or pumpkin
1/3 cup maple syrup
2 Tbsp cinnamon
1/4 cup nut butter

For topping (optional):
1 tsp cinnamon
2 Tbsp maple syrup
Nut butter
Sliced banana
Pumpkin seeds
Dried cranberries

1. First, make your chia pudding: Combine all chia pudding ingredients together and stir for a few minutes until it starts to thicken. Pour into a covered glass container and chill overnight.

2. Preheat the oven to 450 degrees. Slice the squash in half and scoop out the seeds. Place the squash on a parchment-lined baking sheet flesh side up.

3. Combine nut butter, maple syrup, and cinnamon in a glass, and divide mixture between squash halves. Rub it into the sides and on the top using your fingers.

4. Roast the squash in the oven for 25 minutes until it starts to turn brown. While it bakes, assemble your toppings (if using).

5. Remove squash from the oven and let cool slightly for about 5 minutes. Fill the centers of the squash with chia pudding, your desired toppings, then finish with a drizzle of honey and sprinkled cinnamon.

Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

Source: Sorry, but This Gut-Healthy Pumpkin Pie Chia Pudding Is Way Better Than Oatmeal

The Real Truth About Health Conference, Melville, NY – Wow! Look what’s coming up. Check this out!

The Real Truth About Health is having the world’s largest free live health and environmental conference being held in Melville, NY. April 23-May 2, 2021

Source: The Real Truth About Health Conference, Melville, NY

Plant Based Zoom this Thursday, Feb. 18, 2021! Stephanie Spencer & Kellie Coleman

Hello friends, 

I hope you’re surviving our winter weather this week!  I used to live in Ohio/Western PA for about 10 years in my 20’s and now realize I have apparently lost any ability I used to have to cope with cold snowy weather.  Luckily down here, it only lasts for a week or so!  

Our next Plant Based Zoom is this Thursday, Feb. 18th at 7 pm.  

I’m going to do a short presentation on the “Plant-Based Strictness Spectrum.”    Oil vs. no-oil is a topic that can be confusing, so this will be a good opportunity to discuss those questions.

Kellie is going to present her “Top 10 Takeaways” from Dr. Klaper’s Masterclass in Plant-Based Clinical Nutrition that she attended last year.  

Also, bring any questions you may have.  For those of you who are “Veg-Curious,” this is a valuable forum to discuss your questions/concerns about starting a Plant-Based lifestyle.  We’ve all been there!  For those of you already more or less Plant-Based-what day to day struggles do you face (logistical, social, healthcare system, etc.)?   Other participants probably have these same questions as well; let’s learn from each other!

Also, don’t forget our upcoming Book Club hosted by Dr. Karen Seale on Wednesday, March 3rd at 7 pm. We’ll be discussing “The Pleasure Trap” by Dr. Doug Lisle and Dr. Alan Goldhammer.  I’ll send out the Zoom link to this email list, so if you’ve read the book, you’re welcome to join in!

Here’s some delicious looking Valentine’s Day recipes:

I look forward to seeing y’all on Thursday! (Zoom link below)

Be well, 


[Email Stephanie at to be added to her email blast list]

Stephanie Spencer RN, BSN

Certified, Plant-Based Nutrition

T. Colin Campbell Center for Nutrition Studies

Owner, Natural State of Health

Plant-Based Wellness Services

Stephanie Spencer is inviting you to a scheduled Zoom meeting.

Topic: Plant-Based for Health Society of Central Arkansas  Zoom Meeting
Time: Feb 18, 2021 07:00 PM Central Time (US and Canada)

Join Zoom Meeting

Meeting ID: 858 5674 1233
Passcode: 524356

Find your local number:  

Meals For Maximum Weight Loss // The Starch Solution // Plant Based… ep15 | Plantiful Kiki

**To find out more about our EAT MORE WEIGH LESS program go to** :

Hey guys! Thanks for leaving a comment! They really mean a lot to me!!


*EXPLORE my website at


Check out my FREE RECIPES here:

**THE TRUTH ABOUT WEIGHT LOSS CONFERENCE** (FREE)… (affiliate link, I may receive commissions if you purchase products during the FREE conference)


Savory Potato Pancakes:…

Sweet Potato Quinoa Salad:…

Garlic Tater Tots:…


Product links (affiliate) MULTIVITAMINS (use code *PLANTIFULKIKI* for 10% off) :…

EARRINGS: 👉**USE CODE KIKI10 for 10% OFF AND FREE SHIPPING!!!!🙌… variant=21525204926524&aff=39

Ear Cuff:…

Lightening Bolt Earrings:…


Peach Balsamic Vinegar: *Use code PLANTIFULKIKI for 10 % off…

“The Starch Solution” book:

Better Than Bouillion:

Vegan Ham Soup Base:

WAVE CURLER: (How I Style My Waves) * Check out my website to see the products I love page for more


Helpful Lectures Calorie Density…

“How to lose weight without losing your mind”…

Cancer and Diet: Here’s What You Should Know | Forks Over Knives

By Dana Hudepohl,

It’s expected that by the year 2030, there will be 21.7 million cases of cancer around the world, up from 14.1 million cases in 2012, according to the World Cancer Research Fund. The American Cancer Society estimates that 1 in 2 men and 1 in 3 women will develop cancer in their lifetime. An estimated 40 percent of cancers are preventable, and diet can impact cancer risk in several ways. In this article, we’ll review the scientific research on the connections between diet and cancer.

What Is Cancer?

New human cells are routinely formed as healthy cells grow and divide. It is normal for old, damaged, or abnormal cells to die, making room for these new cells. When suboptimal cells continue to replicate instead of dying out, they force out healthy cells. The spread of the unhealthy cells can lead to cancer.

Diet can play an important role in cancer risk. Read on to learn about the research on diet and cancer, including foods to avoid.

Continue on Source: Cancer and Diet: Here’s What You Should Know

From Cheese-Loving Vegetarian with Sky-High Blood Pressure to Whole-Food, Plant-Based and Healthy: My Transformation | Forks Over Knives

Around 10 years ago I was diagnosed with high blood pressure and high cholesterol. I knew in the back of my mind that changing my diet might help, but I was a vegetarian who loved eating dairy, especially cheese, and I had no real interest in actually making a change. My doctor prescribed me medications to help bring my blood pressure and cholesterol levels down, and I hoped that would be enough.

A few years later I started having acid reflux, so my doctor started me on a medication for that, too. It helped a bit, but I found that whenever I ate a little too much, I developed a pain in the right side of my abdomen. After hearing this, my doctor advised me to get an ultrasound. That’s when I found out that I had fatty liver disease. Four more pills were added to my daily regimen.

Continued on Source: From Vegetarian to Plant-Based: My Transformation | Forks Over Knives

What Rip Esselstyn Eats in a Day | PLANTSTRONG by Engine 2

For more about Rip, free recipes and more, visit: Rip Esselstyn has followed a PLANTSTRONG lifestyle for more than 33 years, fueling his time as a professional triathlete and then as an Austin City Firefighter. Today he shares a simple step-by-step approach to quick and easy meals he regularly enjoys.

Here is the list of ingredients to have on hand so you can cook along:

Rip’s Big Bowl (Order Ours or Make Your Own)

Rolled Oats, Old Fashioned Bite-Size Shredded Wheat

Grape Nuts or Ezekial 4:9 Nuggets

Ground flax meal or hemp seeds

Unsweetened Plant Milk

Fresh or frozen fruit (berries, mango, banana, grapefruit)

Cheesy Chickpeas No-Salt Added Garbanzo Beans (1-2 cans) Nutritional Yeast

Bragg’s Liquid Aminos or Tamari

Whole Wheat Flour

Whole Wheat Pasta

Frozen Broccoli

Open Face Sandwiches

Whole Grain, Oil Free Bread (like Ezekiel)

Oil-free Hummus

Spinach Yellow


Sliced Cucumbers

Salt-free Lemon Pepper Seasoning

Rip’s Sweet Potato Bowl

Sweet Potatoes

No-Salt Added Black Beans

Red Bell Pepper

Green Onions

Frozen Mango Chunks



Arugula or Spinach

This video is part of the free PLANTSTRONG Challenge. Join the network today:…