Vital Transformations, LLC

24/03/2025

🌺 FREE Community Talk in Nocatee – Stress, Hormones & Health
📅 Thursday, March 27 @ 6pm | 📍The Link (Nocatee)

I’m a nurse practitioner with a passion for helping people feel their best using an individualized, whole person, root cause approach to care. I’ve been in healthcare for over 30 years and have witnessed the increasing struggles we all have to stay healthy, especially during mid-life.

If you are struggling with low energy, brain fog, belly fat, mood swings, high blood pressure, high cholesterol, or just feeling off please join me for an eye-opening talk where I’ll break down:

✅ America’s Healthcare Crisis – Why our current system keeps us sick
✅ Stress, Hormones & Health – How they impact weight, mood, and energy
✅ True Underlying Causes – Stress, toxins, inflammation, processed food, and more
✅ A Framework for Healing – The pillars of real health that when individualized for YOU, can create lasting and sustainable health.
✅ How to Take Back Control – Practical steps to create lasting vitality
✅ Discover a framework to restore balance and feel like you again

🎟️ Space is limited – reserve your seat here:

Weight gain, fatigue, menopause, mood swings, etc? Join me for a talk on stress, hormones & health! ️ Register today (includes dinner).

21/01/2024

This is beautiful!

21/01/2024

🌱 ⭐️ New for 2024: Monthly Plant-Based Dinner Parties! 🥗 💚

Join us in a delightful culinary adventure hosted by Susan Spell, NP, and Stephanie Crosier, RDN. Our aim? To unite food enthusiasts over a table filled with delicious, artistic, and health-boosting plant-based meals. 🍽

Why Be Plant-Based or Plant-Forward? 🌿
The perks are endless! From improved blood pressure and cholesterol levels to enhanced blood sugar control and reduced cancer risks. Plus, experience fewer aches and pains. And there's more - it's not just good for you, but for our planet too! As Dean Ornish, MD puts it: "Eat whole food, plant-based diet for hotter s*x and a cooler planet." 🌎 💚

The Joy of Community: 🤝
These dinners aren't just about food; they're about connections. Engage in lively conversations, meet new faces, and build lasting relationships. After all, a life filled with joy, love, and community is a life well-lived.

📆 Mark Your Calendars!
Stay tuned for dates, mouth-watering menus, and more details. 🗒
Our FIRST event is this Saturday, January 27, 2024 @ 6:00 pm!

Join us in this exciting journey where health, sustainability, and community meet at the dinner table. Let's eat our way to a healthier self and a healthier planet! ⭐️

Buy Tickets on Eventbrite!

14/01/2024

👟Our FIRST Walk With A Doc for the NE Florida Chapter was a small but mighty gathering with plans to grow even more! 🌱 Starting with a 5-10 minute health talk on the Lifestyle Medicine pillar of "Social Connection," we walked over 2 miles, connecting and discussing what constitutes true health. It was so nice to meet a few new friends AND break a sweat!

💬 Interested in social connection? Check out Harvard's ongoing Study of Adult Development - started in the 1930's to see what goes RIGHT in life: adultdevelopmentstudy.org & Dr. Waldinger's TED Talk: https://youtu.be/8KkKuTCFvzI?si=aGVrqlTG5-IcPu7K. The power of close connections can help you live longer with less disease. Woo-hoo! 🎉

As fellow 🌳NAMsters🌈 Melissa Sundermann, DO, DipABLM, FACLM, and Deborah Chielli, APRN can attest, we also explored the healing benefits of nature! 🌴☀️🌺 Dive into the evidence-based science of 'Forest Bathing'—because nature is not just scenic, it's restorative.

🔗 Find out more about our future walks and join us in promoting health and well-being: walkwithadoc.org/join-a-walk/locations/jacksonville-florida.

Melissa Kenneway Sundermann
Deborah Chielli
Headwaters Health
Bobbie Gorton
Grey Matters

12/01/2024

Deeeeelish!

Who is participating in Veganuary? ALL the recipes in this post look and sound delicious! Check it out! Here's the list:

Sri Lankan pumpkin curry

A 30-minute vegan and gluten-free Sri Lankan pumpkin curry with coconut milk pairs perfectly with some rice. Here's the recipe.

Tofu stir fry

How about savouring vegan stir fry with pepper, chili, and tofu, complemented by hot and fluffy rice? We have a recipe that is simple to follow and can be prepared in less than 15 minutes.

Salted caramel matcha latte

If you're someone who loves sweets, then you must try this salted caramel matcha latte, which is both dairy-free and vegan. Here’s a guide for you to make it in less than 10 minutes.

Eggplant fatteh

Try this Middle Eastern eggplant fatteh recipe made with pita bread and eggplant for a lunch or dinner. Serve it with toum (garlic) or tahini (sesame) sauce! Here’s the recipe.

Vegan salad with sweet potato

This recipe features a vegan salad made with sweet potato and green papaya, tossed in a mild chili vinaigrette. The dish is completed with crunchy toasted peanuts and pumpkin seeds.

Gragnano Paccheri pasta

Try Gragnano Paccheri pasta with Arrabbiata sauce - a traditional Roman spicy tomato sauce. It's healthy, tasty, and easy to make within 15 minutes. Here's how.

Vegan kimchi fried rice

Learn how to prepare a vegan version of the Korean pickled dish, kimchi fried rice. This dish can be enjoyed for lunch or dinner. Try this recipe.

Kale and quinoa salad

Try this kale and quinoa Salad infused with the goodness of oranges and cooked beetroots. It's a perfect blend of sweet and tangy flavours and is packed with nutrients to energise you all day! Here's the recipe.

Vegan garlic butter

This garlic butter recipe is vegan and dairy-free, so it's perfect for making some grilled vegetables or other tasty treats. Give it a try!

Chocolate brownies

Looking to indulge in some rich chocolate brownies without feeling guilty about consuming too many calories? Look no further than this simple, no-bake vegan brownie recipe that can be whipped up in less than an hour.

https://www.msn.com/en-us/health/nutrition/go-vegan-this-january-with-these-10-plant-based-recipes/ar-AA1mDojK?ocid=msedgntp&pc=HCTS&cvid=acbee1b6f0ca4d17b43ae8e3b1990aee&ei=37

10/06/2023

Happy Saturday! 🤗 I want to share about a 6 week, 🍎Healthy Eating Fundamentals 🥦 course I'm doing this summer.

I've been a nurse practitioner for 18 years and a health coach for about 3. I still see patients in clinic in my local school district and built this course that was inspired by reviewing numerous food logs (a required part of care for people on weight loss medications 💉 like Wegovy). The original intention was to offer it just to teachers 👩🏼‍🏫 who are out for the summer 😎 so I could test it on a small group while still providing TONS of value.

However, I'd love to offer it here as well! I'm really excited about it and have a doctoral student in the Lifestyle Medicine track (school of nursing) at Florida State University assisting me. Lifestyle Medicine helps people prevent, stop, and even reverse chronic issues like obesity, high blood pressure, etc. It's really amazing actually!

Nourishing our bodies with intelligent food is only one of the pillars and what we'll talk about in the course.
It starts NEXT WEEK, on June 15th! Curious? Visit https://www.vitaltransformationsllc.com/healthy-eating-fundamentals-sale Use coupon code ➡️ 50DOLLARSOFF ⬅️. The more the merrier!

08/06/2023

👉 Here are nine great foods to include in your diet to keep your blood pressure at a healthy level. Since they’re all plant-based, they’re also naturally good sources of fiber.

Learn more here: https://frn.co/3hgVChn

05/06/2023

Calling all yoga enthusiasts! Could stretching be hurting you? Sounds crazy, right? But tune in to hear my guest, Yogi Aaron & I chat about how that might just be the case.

Yogi Aaron is the founder of Applied Yoga Anatomy and Muscle Activation™ (AYAMA), a system of yoga that no one else teaches. It’s a revolutionary way to practice yoga that focuses on activating and engaging muscles rather than stretching them. This yoga methodology reduces pain and risk of injury while increasing range of motion, muscle strength, stability, and alignment.

He wrote the book, "Stop Stretching! A new yogic approach to master your body and live pain-free" to share his message with the world. You can find it on Amazon.

Yogi Aaron is flipping the script and challenging conventional wisdom to craft a brand new way of not only caring for your physical body and eliminating pain, but coming into alignment with your purpose here on Earth.

Find the episode at www.vitaltransformationsllc.com/podcast

Visit www.yogiaaron.com, where you’ll be welcomed with this message: “Become Fearless, Live Limitless. Find out how to become pain free so you can finally uncover your true life’s purpose”.

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.

08/05/2023

Anyone out there discouraged by their loss of bone density? Then check out my new podcast episode with Jayne Wesler! Her year + journey to discover how to manage her "alarming rate" of bone loss will not only inspire, but will offer actionable steps that YOU (or a loved one) can take for better bone health. She is a lawyer, clinical social worker, and author who was able to use proven research methods, dedication, and tenacity to find answers that even her doctors didn't know.

Have a listen and you just might be able to avoid those pesky osteoporosis medications. Win-Win!

Jayne has a couple books about this subject, as well as a FREE webinar that is pretty amazing. You can check out both (and many other offerings) on her website at https://jaynewesler.com.

Listen on Spotify: https://spoti.fi/42gDhDG
Listen on Apple Podcasts: https://apple.co/3FpMP72

Meet Jayne Wesler - author, bone coach, speaker, and passionate advocate for INCREASING bone health naturally, without medication. Check out today’s episode where Jayne tells us about her journey with bones that were “thinning at an alarming rate”...

22/04/2023

New Episode! 33: Eat For The Earth (AND Your Body), with J. Morris Hicks - Exploring the intersection of human and planetary health.
Apple Podcasts: https://podcasts.apple.com/us/podcast/return-to-vibrant-health/id1624425551
Spotify: https://open.spotify.com/show/3RNl1k2zuwBSiotZqwxBXA?si=4f8c841ed22c4fda
Can we really save the planet, one bite at a time?

On this day, Earth Day 2023, I think the answer might just be a resounding YES!

And that's EXACTLY what J. Morris Hicks has been studying for the last couple decades and he thinks it's possible when we all adopt a plant forward (or even plant exclusive) diet. He's a big picture, systems thinker with a long career as an engineer, process improvement consultant, and senior corporate executive. He began exploring what the best diet for humans really is and has been on a journey to spread the word about how powerful each and every one of us can be. He rubs elbows with leaders in Lifestyle Medicine and has befriended many celebrity types with a similar mindset. He's a wellspring of knowledge and experience when it comes to the intersection of human and planetary health.

You can learn more about Mr. Hicks' work, grab 2 FREE books (Outcry & 4 Leaf Guide to Vibrant Health) and sign up for his weekly SOS memos HERE: https://hpjmh.com

If you're a medical provider, consider using the 4 Leaf Survey in your clinical practice.

Here's your link:https://4leafprogramdotcom.files.wordpress.com/2019/04/updated-reg-survey-4-30-19.pdf

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.

16/04/2023

WOWSA! Thank you County Line Produce! 🍆🌱🍋🥔🍉 Hastings, FL farm with the most lucious fruit, veggies, and herbs.

28/03/2023

New Episode! 32: How NURSES bring Plant Based Nutrition to life! ~ with Joanne Evans, RN
Apple Podcasts: https://podcasts.apple.com/us/podcast/return-to-vibrant-health/id1624425551
Spotify: https://open.spotify.com/show/3RNl1k2zuwBSiotZqwxBXA?si=4f8c841ed22c4fda
Calling all nurses! AND anyone with an interest in plant based nutrition.

Today I had the privilege of talking with Joanne Evans, RN - nurse extraordinaire! She's the GOAT of mental health nursing and plant based nutrition. Joanne has been a nurse for 50 years and has seen a thing or two. Not to mention her own journey with mercury toxicity, which is how she discovered the power of plants in the first place.

Let me tell you a little about her . . .

She is a Clinical Nurse Specialist in Adult Psychiatric and Mental Health Nursing and expert in plant based nutrition. She’s a national speaker, author, mentor, leader, advisor to The McDougall Program, and is on the medical board of the Physician’s Committee for Responsible Medicine (PCRM), and in her "free time" heads up the Networking Subcommittee of the RN/APRN member interest group of the ACLM.

Today we focus on the nutrition pillar of Lifestyle Medicine. In particular, how you can use a whole food plant strong / based diet for overall health and reversing disease INCLUDING the nuts and bolts of exactly how to do it while saving money. She’s going to share her experience using PCRM’s 21 day vegan kickstart program that helps get people started.

Joanne also tell us about her newest book, “Cultivating Seeds of Health with plant-based Nutrition” with a forward by Neal Barnard, MD - President of PCRM. This book is a phenomenal intro to plant based nutrition and highlights so many wonderful nurses (you're all wonderful in my book) brining PBN to life with real stories from the trenches.

Because of her decades of healthy lifestyle, she is able to jet set around the world and actively travels with her children and grandchildren. She's passionate about educating and mentoring nurses, as well as helping everyone make those sometimes hard behavior changes needed to upgrade and optimize health.

You can find Joanne's book on Amazon, but if you just shoot her an email she'll send them to you directly with an autograph and a few bucks saving$! Just send her an email at joanne32349@gmail.com.

Join us for this power packed episode!

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.