Return to Vibrant Health

Today's guest is Heather Borders, RDN. Heather is a wealth of information and this episode is packed full of info and practical tips to get you started on a whole food plant based (WFPB) diet, or at least get you to lean into it. She is a self proclaimed recovering engineer turned dietitian, following her passion in life. Heather has a private nutrition business in Jacksonville, FL - Kailo Nutrition - and is now part of the PlantPure Communities tribe, working with Dr. Michael Klaper in their endeavor called Moving Medicine Forward. One thing I love & admire about Heather is that she's not afraid to try something new and doesn't see "failure" as a thing. Enjoy the episode!

Kailo Nutrition:
www.kailonutrition.com
www.instagram.com/kailonutrition

PlantPure Communities:
www.plantpurecommunities.org
www.plantpurecommunities.org/moving-medicine-forward

PCRM (Physician's Committee for Responsible Medicine):
www.pcrm.org
www.pcrm.org/good-nutrition/plant-based-diets/ffl - Food For Life

You can connect with ME at www.vitaltransformationsllc.com. 
FREE Kitchen Makeover E-book here: www.vitaltransformationsllc.com/buildingahealthykitchen

Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. 

You can find me:
www.vitaltransformationsllc.com
FB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell

Do you have high blood pressure?  If so, grab my FREEBIE - how to accurately take your BP at home. 

As always, thanks to Lemon Music Studio for intro and outro music.

Today I had the pleasure of speaking with Anne Mohr  -  a whole food plant based educator and food artist. She holds a certificate from the T. Colin Campbell Center for Nutrition Studies and is the owner of VegAnn - a plant based business teaching people how to cook. She really does live her motto, "Make It Beautiful". You MUST check her out on FB and marvel at her whole food plant based creations. Nature never looked (and tasted) so good!  Anne's goal is not to rust out, but to wear out . . . and she'll do just that with her plant based diet and commitment to daily exercise.  Her advice to all of us is to just start! Just move in a plant strong direction. It doesn't have to be complicated or expensive. Right on!

https://www.facebook.com/anne.mohr.779
https://www.instagram.com/vegannemohr
www.vegeannbrighton.com (Anne will be re-vamping this, but you can see more about her here)
https://wickedkitchen.com (site Anne mentions in the podcast)

To connect with me visit www.vitaltransformationsllc.com or email me at [email protected]. Thanks for listening! 

As always, thanks to Lemon Music Studio for intro & outro music. 

Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. 

You can find me:
www.vitaltransformationsllc.com
FB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell

Do you have high blood pressure?  If so, grab my FREEBIE - how to accurately take your BP at home. 

As always, thanks to Lemon Music Studio for intro and outro music.

I’m SO excited for you to hear this one! Today’s guest is Stephanie Crosier, Registered Dietitian and owner of Crosier Health & Wellness in Jacksonville, FL. She has many years of experience with children, families, developmentally delayed children and adults, and those wanting to adopt a more whole food plant centered diet. She was lead dietitian for Dr. Dean Ornish's Synergy program  here in Jax and is passionate about helping her clients achieve optimal health and wellness.

I first met Stephanie when we both worked at Nemours Childrens Clinic here in FL almost 10 years ago. When she told me she was vegetarian I declared, “I’ll NEVER do that!” Now look at me! I digress . . .

Stephanie is such a great teacher. Her non-judgmental, fun, down to earth approach is what endears her to so many. She shares her own story including family roots in Kentucky with southern cookin', being a pregnant vegetarian, and raising her child as a vegetarian at a time when this was NOT in vogue. She shares a treasure trove of info about nutrition including nutrients as well as tips, tricks, and practical strategies to level up your nutrition game. She walks the talk and is always learning and growing. You will LOVE this episode! 

You can find Stephanie here:
www.crosierhealthwellness.com
​​www.facebook.com/CrosierHealth

You can find me here:
www.vitaltransformationsllc.com
www.facebook.com/VitalTransformationsLLC
www.instagram.com/vital_transformations_llc
www.linkedin.com/in/susiespell

@buzzsprout

And, as always, a shout out to Lemon Music Studio for the intro / outro music! 

Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. 

You can find me:
www.vitaltransformationsllc.com
FB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell

Do you have high blood pressure?  If so, grab my FREEBIE - how to accurately take your BP at home. 

As always, thanks to Lemon Music Studio for intro and outro music.

Plant curious?

Then this episode is for you! It's a quick primer and introduction to my series on a whole food plant based diet. I had the privilege of interviewing amazing women who educate and help others on their journey to better health through nutrition. They include dietitians, culinary artists and business owners in my local area of northeast Florida. 

Here are a few links I think may be helpful for those, like me, who like to dive into rabbit holes and research for hours:

Blue Zones
www.bluezones.com

Duke Rice Diet 
www.drmcdougall.com/newsletters/walter-kempner-md-founder-of-the-rice-diet

Nurses Health Study & Health Professionals Follow Up Study
https://nurseshealthstudy.org
https://sites.sph.harvard.edu/hpfs

Dr. Dean Ornish's website (his research publications are here as well)
www.ornish.com/proven-program/nutrition

The China Study
www.nutritionstudies.org/the-china-study

Dr. Caldwell Esselstyn
www.dresselstyn.com

North Karelia 
www.kareliahealth.com/evidence/north-karelia

Pritikin 
www.fiercehealthcare.com/healthcare/pritikin-program-approved-by-medicare-landmark-decision
www.drmcdougall.com/misc/2013nl/feb/pritikin.htm
www.pritikin.com

Lester Morrison
www.drjoelkahn.com/heart-disease-reversal-courageous-pioneers
Or check out his book, "The Heart Saver Program" 

And, as always, a shout out to Lemon Music Studio for the intro / outro music! 

@buzzsprout

Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. 

You can find me:
www.vitaltransformationsllc.com
FB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell

Do you have high blood pressure?  If so, grab my FREEBIE - how to accurately take your BP at home. 

As always, thanks to Lemon Music Studio for intro and outro music.

Learn to cook, love your veggies.! That's her motto. And what better idea, right? Most of us know we should be eating more veggies and Dawn Hutchins of VegeCooking helps you do just that. 

You’ll love today’s interview with the creator of Vege-Cooking! It won’t take long to feel Dawn’s passion & excitement for helping people embrace a whole food plant based diet. She helps people with the why AND the how of eating more plant foods, adding them to your diet in a joyous way without shame, guilt, or feeling bad about yourself, and building confidence along the way. Dawn is an incredibly heart centered human and it flows through all she does. You can learn from Dawn via Vege-Cooking.com, Instagram, FB, TikTok & YouTube. She's amazing! 

Thank you for giving this episode, and the podcast, a listen. I am genuinely grateful for your interest and am excited to bring you sound health advice and practical strategies for you to be your best self. 

www.vitaltransformationsllc.com
[email protected]

Vege-Cooking:
www.vege-cooking.com
www.instagram.com/vegecookingclub
www.facebook.com/VegeCookingClub
www.youtube.com/c/VegeCooking/featured
www.tiktok.com/@vegecooking?is_from_webapp=1&sender_device=pc

Dinner with a Doc series:
www.vege-cooking.com/events

T. Colin Campbell Center for Nutrition Studies:
www.nutritionstudies.org
www.nutritionstudies.org/courses/plant-based-nutrition (certificate course)
www.nutritionstudies.org/the-china-study
www.nutritionstudies.org/sample-course-signup

BOOK:
I Have MS, but It Doesn't Have Me!: My Journey to Wellness with an Autoimmune Disease
by Tracy Fettinger 
https://amzn.to/3aUnuVK

@buzzsprout

Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. 

You can find me:
www.vitaltransformationsllc.com
FB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell

Do you have high blood pressure?  If so, grab my FREEBIE - how to accurately take your BP at home. 

As always, thanks to Lemon Music Studio for intro and outro music.

A look into your heart and cardiovascular system. In this episode we explore the normal functioning of the physical heart and when things go awry (like heart disease and high blood pressure), but we also explore the energetic and emotional heart. This includes some work by  the HeartMath institute. Your heart is AMAZING! I certainly put my heart into this one! ;)

How you can find me:
www.vitaltransformationsllc.com
www.vitaltransformationsllc.com/buildingahealthykitchen (FREEBIE!)
[email protected]

References curated for just for you:
Dr. Gregor’s book How Not To Die & essential website for all things nutrition, www.nutritionfacts.org

Nathan Bryan Interviews:
PLANTSTRONG by Engine 2 - with Rip Esselstyn
https://youtu.be/CEZtAli7tbI
Path to Healthier Patients Webinar
https://youtu.be/x3OAVfz00FE

Brene Brown’s book Atlas of the Heart & HBO Max series

Watch:  The Power of the Heart on Gaia
https://www.gaia.com/video/power-heart

Watch: Something the Lord Made
https://youtu.be/sRimw4D8kOo

FREE HeartMath Experience - www.experience.heartmath.com

PBS Amazing Heart Facts https://www.pbs.org/wgbh/nova/eheart/facts.html

American Heart Association https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease

Article about contaminated soil and heart disease
https://www.medicalnewstoday.com/articles/pollution-and-health-contaminated-soil-may-lead-to-heart-disease?_kx=p7nTpBNdz9Mby0g4qG0FYDofuZmhvR7oJoRF_KrSBYE%3D.WKh32v

Who’s Who in Cardiology:

Dean Ornish, MD
https://www.ornish.com

Caldwell Esselstyn, MD
https://www.dresselstyn.com

Kim Williams, MD
Various awesome interviews with Rich Roll, Chef AJ, via The Real Truth About Health or the Food Revolution Summit (and more)

Joel Khan, MD
https://www.drjoelkahn.com
https://www.kahnlongevitycenter.com
https://open.spotify.com/show/2S9Hx3VtalwtoWYS69oHF7?si=c82be19993df40c4

Columbus Baptiste, MD
https://www.thehealthyheartdoc.org

Dexter Montgomery, MD
https://montgomeryheart.com

Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. 

You can find me:
www.vitaltransformationsllc.com
FB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell

Do you have high blood pressure?  If so, grab my FREEBIE - how to accurately take your BP at home. 

As always, thanks to Lemon Music Studio for intro and outro music.

Most of us are aware that the collective health of the U.S. population is in a downward tailspin. The rate of chronic diseases (and the suffering that goes with them) has skyrocketed in the last 50-70 years. In today's episode, I explore where we are now and how we got here regarding our health. I also provide practical tips for how you can improve your personal health as well as create healing ripples through your community. This is a look at some complex and interwoven issues from a bird's eye view in hopes of raising awareness that inspires you to take action,  improving your personal health and even the health of our planet.

Here's a laundry list of references for you!

My info of course . . .
www.vitaltransformationsllc.com
Don't forget to grab your FREE e-book, "Your Guide to Building a Healthy Kitchen"!
email: [email protected]

Generally awesome health resources everyone should know about:
www.nutritionfacts.org
www.therealtruthabouthealth.com
www.pcrm.org - The Physician's Committee for Responsible Medicine
www.ewg.org - The Environmental Working Group
www.nongmoproject.org
www.richroll.com/podcast/zach-bush-353

Environment:
www.earthday.org
www.unep.org - UN's Environmental Programme
www.fao.org - UN's Food & Agriculture Organization
www.eatforum.org - The EAT Lancet Commission 

Food & Farming:
www.localharvest.org/csa
www.farmersfootprint.us
www.transfarmationproject.org
www.fao.org/3/a0701e/a0701e.pdf - Livestock's Long Shadow

Toxins & Chemicals:
www.foodingredientfacts.org
www.fda.gov/food/food-ingredients-packaging/generally-recognized-safe-gras
https://thenaturalfarmer.org/article/a-short-history-of-glyphosate
Aly Cohen: www.thesmarthuman.com &  https://thesmarthuman.com/podcast
Lara Adler: www.laraadler.com

6th Mass Extinction:
www.worldwildlife.org/stories/what-is-the-sixth-mass-extinction-and-what-can-we-do-about-it
https://onlinelibrary.wiley.com/doi/epdf/10.1111/brv.12816
https://www.science.org/content/article/are-we-middle-sixth-mass-extinction

More Community Resources:
www.nontoxicneighborhoods.org
www.rootsandshoots.org
UF's Starting a Community Garden - https://edis.ifas.ufl.edu/publication/EP124

Movies:
What The Health - www.whatthehealthfilm.com
Eating Our Way to Extinction - www.eating2extinction.com/#
Genetic Roulette - https://youtu.be/FnhB99I86G8
GMOs Revealed - www.gmosrevealed.com/trailer
Breaking Boundaries: The Science of Our Planet (On Netflix)
Earthlings - https://youtu.be/8gqwpfEcBjI (age restricted)
Dominion - https://youtu.be/LQRAfJyEsko (age restricted)

Books:
Non-Toxic: Guide to living healthy in a chemical world (by Aly Cohen, MD & Frederick Vom Saal, PhD)
Toxic Legacy (by Stephanie Seneff)
Salt, Sugar, Fat (by Michael Moss)
Animal, Vegetable, Junk (by Mark Bittman)
This is Vegan Propaganda (by Ed Winters)
Food Politics, How the food industry influences nutrition & health (by Marion Nestle)

A big shout out to Lemon Music Squad for intro/outro music! 

Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. 

You can find me:
www.vitaltransformationsllc.com
FB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell

Do you have high blood pressure?  If so, grab my FREEBIE - how to accurately take your BP at home. 

As always, thanks to Lemon Music Studio for intro and outro music.

Welcome to a new health & wellness podcast. You're in the right place. I have big plans for us! Today's episode is a quick intro so you get to know a bit about me. In general,  this podcast be an eye opener and you'll be inspired and excited to learn more. My name is Susie and I'm a nurse practitioner and holistic health coach, using Lifesytle Medicine to help my patients and clients prevent, stop, and even reverse chronic disease. But not only that! As we go along, we'll dip our toes into functional medicine, the importance of connecting with nature, mind-body practices, spirituality, and SO much more. My goal is to bring you the hope I discovered with the power of lifestyle as medical treatment so you can transform your life. 

Special shoutout to LemonMusicSquad for the intro and outro music. 

Cool stuff I mentioned can be found below.

My biz: www.vitaltransformationsllc.com
The progressive doc's clinic: www.headwatersjax.com
Code Blue Movie: www.codebluedoc.com
Forks Over Knives Movie: www.forksoverknives.com/the-film
ACLM: www.lifestylemedicine.com

Anything else you want to hear about? Let me know! Send me DM on social. I genuinely want to provide (and translate) all kinds of great info for you. 

You can find me:
www.vitaltransformationsllc.com
FB: https://www.facebook.com/VitalTransformationsLLC
Insta: https://www.instagram.com/vital_transformations_llc
LinkedIn: https://www.linkedin.com/in/susiespell

Do you have high blood pressure?  If so, grab my FREEBIE - how to accurately take your BP at home. 

As always, thanks to Lemon Music Studio for intro and outro music.