Happy New Year’s Day to you! May 2015 be a healthy and vibrant year for you, in health and spirit.


A huge key to optimizing your nutrition is the COLOR of your foods and the phytonutrients that are the hidden treasures in them.


There was a time when I focused on macronutrients and specific percentages like the 40-40-20 plan for weight loss. (40% Protein, 40% Carbs 20% Fat). While that works for regulating blood sugar and losing weight, you can choose all sorts of empty calorie foods to meet that ratio and be starving yourself of the nutrients our bodies need.


The micronutrients and phytonutrients are where we need to focus to get the most bang for the buck out of our calories. Let’s compare 2 different carbohydrate foods with the same calorie count. We will look at 1 slice Pepperidge Farm Pumpernickel Bread to 2.5 cups chopped kale…both 80 calories.


Kale                                         Bread

1.5g fat                                       1 g fat

15g carbs                                   15g carbs

2.5g fiber                                    1g fiber

5g protein                                   3g protein

25% calcium                               2% calcium

12.5% iron                                  6% iron

332.5% Vitamin A

335 % Vitamin C

822.5 mg potassium


I’ll stop there….the list goes on for all that is in kale (and not in processed breads) and all the reasons we should be adding this into our nutrition plan along with all the colors of the rainbow of fresh organic fruits and vegetables that we are so blessed to have access to in our world.


Here is a downloadable Phytonutrient Cheat Sheet for you to print off and keep track of the colors you want to add to your daily diet in 2015.


It’s not too late to join us in my first “12 Day Refresh with Susan” beginning January 5, 2015. If you want to join us in focusing on color and life giving foods, this is a great way to start the new year and have great support along the way! I recommend registering as soon as you can to allow time to get yourself prepared with your meal plans and your mindset! I personally am very ready to do this right along with you!


Click Here!!! → 12 Day Detox


Refreshingly yours,