Category Archives: Superfoods

FitKim on CBS: Slimming SuperFoods for Summer

I had the chance to stop by We Are Austin's studio this morning and met the nicest people ever! It was so much fun to share my favorite slimming superfoods to help you feel toned and trim this summer....Read More

An Ayurvedic Meal Plan for Weight Loss

As we grow older, it can be extremely challenging to lose weight or reduce body fat just through diet and exercise alone. To really fight that stubborn fat, the ancient medical system of India, kno...Read More

Plant Based Protein Powder Review

Protein is an organic compound that is essential for our body to function. Adding plant based protein powder into your supplement regimen is a great idea for anyone that is active or following a ve...Read More

FitKim on Daytime at Nine: Natural Summer Beauty Tips!

Would you believe that simple things that you can do at home can easily beat an expensive spa treatment or keep your skin looking younger between treatments?  FitKim is here to tell us how to get...Read More

Save Time & Money with Your Crockpot

With a full time work schedule, two toddlers and a hungry husband, learning how to utilize our crockpot is the best thing in the world. You literally throw all the ingredients in there and walk aw...Read More

FitKim's 90 Day Weight Management Program

If you've been following me for awhile, you know that my specialties are superfoods and weight loss. There are so many fad diets out there but I just want people to each as much real food as possible ...Read More

My Monat Story

If you've followed me for awhile, you know I'm a stickler for using natural body care products, and hair care products are no different. After either being pregnant or nursing for over three years...Read More

5 Simple & Healthy Snacks that Stop Sugar Cravings

You’re craving something sweet. Now what? Your instinct tells you to reach for something loaded with sugar and preservatives but you think, there must be a healthy, tasty option that you can ...Read More

FitKim on Daytime at Nine: Beat the Bloat

Looking to beat the bloat before spring break arrives or lighten up before summer? I had the opportunity to stop by Daytime at Nine in San Antonio and chat with Kimberly Crawford about some easy ways ...Read More

FitKim on Cinnamon for Weight Loss

Is cinnamon for weight loss possible? Your diet’s secret weapon can be found in your medicine cabinet! Find out all the health benefits of cinnamon by reading the full article over at www.YogaLifest...Read More

Cooking with Quinoa

                Whether or not someone is on a gluten-free diet, I find people are more and more interested in incorporating qu...Read More

Coconut Oil for Health & Beauty

As a holistic nutritionist focused on whole foods, I love to incorporate natural remedies beyond just the food on my plate. One of my favorites is coconut oil, which can be used extensively for health...Read More

The 30 Day FitTrim Challenge is Here!

Join me on January 9th for a 30 Day FitTrim Challenge! The focus will be food, fitness and FitTrim. For 30 days, I want you to commit to eating as clean as possible, exercising at least 2-3 times ...Read More

Oatmeal Raisin Chia Seed Cookies

We all know that we need to eat more Omega-3 Fatty Acids, but did you know one of the best ways to do this is to sneak them into everyday recipes? I like to add them to smoothies, oatmeal, salads and ...Read More

10 Tips to Stay Healthy This Holiday Season

Maybe you’ve made some health-conscious decisions this past year, such as eating better or maintaining an active lifestyle. Even if you feel like you didn’t, here’s the thing: it’s perfectly o...Read More

Homemade Ginger Tea to Warm Your Home & Your Heart

Recipe by Trisha Bridges So! I had the best surprise last week-one on my fabulous clients, Trisha, surprised me with some tea and also a children's book her and her daughter did together-all we...Read More

SuperFood Spotlight: An Avocado a Day Can Keep the Doctor Away

For a long time, I avoided eating a lot of avocado because I thought it would make me fat. Well, throughout my studies over the last fifteen years, I luckily realized that fat is back, especially the ...Read More

Butternut Curry Soup

I just recently introduced Elise to butternut squash and when I blend it all up for her baby food, I can't help but notice the beautiful bright color it contains. This is because butternut squash trul...Read More

Kale Yeah!

So even though I'm totally obsessed with greens and all their nutritional benefits, I for some reason haven't been able to completely incorporate kale recipes into my weekly regimen aside from smoothi...Read More

FitTrim Product Review: My New Favorite Weight Management Supplement

If you've seen my product reviews on Garcinia Cambogia and Green Coffee Bean, you know that I do my homework on the quality of these supplements and always try them myself first. FitTrim (use promo co...Read More

Veggie Lentil Soup

One of the best kept secrets to being able to be satisfied and actually feel full from a plant-based meal is by adding lentils! I consider them a superfood because they are an awesome source of po...Read More

Fall Recipes to Warm Your Home

I don't know about you, but sometimes I get in a recipe rut! To combat that, I reached out to my blogger friends to put together some fabulous fall recipes to warm your home. Enjoy! No Bake Pump...Read More

Banana Buttermilk Pancakes

This recipe was first featured on Kerbey Lane's blog as one of 4 Decadent Ways to Upgrade Plain Pancakes! If you've ever been to Austin, I bet you've either been to or heard about Kerbey Lane Cafe....Read More

SuperFood SlimDown

We all know there are hundreds of superfoods out there, but did you know there are certain ones that can better help support healthy weight management? Watch this video to learn which ones are the bes...Read More

FitKim's Favorite Anti-Inflammatory Foods

The phrase "anti-inflammatory foods" probably isn't new to you, but understanding why we need them and the best ones to eat can be another story. The majority of inflammation in our bodies is c...Read More

Boost Your Mood & Beat the Blues

I find it truly amazing how much our moods can impact our overall well-being and quality of life. For a variety of reasons, we are stressed because we cannot sleep, and really can’t sleep because we...Read More

SuperFood Spotlight: Açaí Berries

Açaí (pronounced "ah-sah-ee" ) berries have traditionally been used by Brazilians for centuries and is affectionately nicknamed the “Beauty Berry.” Harvested in the Amazon rain forest, it is mos...Read More

Grilled Peaches with Yogurt

If you live in Texas, you cannot drive home without passing by a stand on the side of the road advertising local peaches during the summer months. A client of mine came gushing into my office recently...Read More

Triple Berry Blast

Finding something quick and healthy in the morning can be a bit of a challenge, so try this creamy smoothie recipe to start your day off right! A few notes, if you have any digestive issues, I would ...Read More

SuperFoods to Save Your Skin

Save your Skin!  Along with caffeine and regular exercise, foods can also help fight your risk of skin cancer.  These foods have been shown to be a natural sunscreen to your body, so eat up!...Read More

SuperFood Spotlight: Mushrooms

According to, the Top Five Medicinal Mushrooms are: 1.    Reishi (Ganoderma lucidum) 2.    Mitake (Grifola frondosa) 3.    Agarikon (...Read More

Banana Cinnamon Muesli

  So many people skip breakfast but most don’t realize that doing that negatively impacts your metabolism big time as well as negates your weight loss efforts. This super simple muesli rec...Read More

The Natural Citizen is the New Little Black Dress

photo by @southerncoffeelover I am so pumped to share my latest discovery with you-The Natural Citizen's line of whole food smoothie boosters! I'm continually researching and educating myself about ...Read More

Berries do the Body Good

As a Certified Nutritional Consultant and Personal Trainer, I build my clients’ programs around nutrition and fitness. I teach them that healthy weight loss will not happen overnight and they will h...Read More

The Simplest Salsa Recipe Ever

One of my favorite things about salsa is that it's so versatile you really can make it different every single time and it's loaded with vegetables. Tomatoes feature a key nutrient called lycopene that...Read More

Hemp Heart High Protein Bars

Oh my, oh my! I'm so excited to share with you my newest discovery-Hemp Heart Protein Bars. When I was researching milk alternatives for Addison after I stopped breastfeeding, I found out that hemp se...Read More

Save your Skin!

Did you know that 1 out of 50 men and women can expect to get skin cancer sometime in their life? That's so crazy but also try to remember that there are things we can do to minimize that. You kno...Read More

Superfood Spotlight: Alfalfa

Touted as the king of all foods, alfalfa is loaded with essential nutrients and is a host of numerous health benefits. This sprout, which originated in Asia, is a good source of vitamins A, B, C, E an...Read More

Vegetable Barley Soup

If you've never cooked with barley before, this soup is a great starting point. Incorporating different grains into the diet can be helpful to make sure you're getting a variety of nutrients as well a...Read More

Brown Rice Breakfast Pudding

There are two awesome reasons to use this recipe for breakfast. The first is it is perfect if you have leftover rice from dinner and there is no way you can eat it all. I've even cooked it in broth an...Read More

Warming Winter Quinoa Salad

By Guest Blogger Amy Mirialakis Coming up with different ways to make quinoa dishes can be a bit of a challenge, so try this Warming Winter Quinoa Salad recipe that is loaded with flavor. And as a ...Read More

Pecan Cranberry Brussels Sprouts

Cruciferous vegetables are considered cancer-fighting powerhouses, but making them taste good can be a bit of a challenge. This sweet and salty twist on traditional Brussels sprouts is sure to get you...Read More

Superfood Spotlight: Chlorella

Chlorella is considered to be one of the most potent green foods along with spirulina, barley grass and wheat grass. It is a type of single-celled fresh water algae rich in nutrients. The quality of t...Read More

No Bake Pumpkin Power Balls

This is the perfect recipe for any busy family out there and it’s even packed with some superfood all stars such as pumpkin and chia. My favorite part about it is that it really will hold you over u...Read More

How to Make Bone or Veggie Broth

This is so fantastic I had to share! Full instructions can be found here:)! Source: Like this post? Check out my 21 Days 2 a New You Program and see how you can get my book for free! ...Read More

Roasted Sweet Potatoes with Honey Lime Glaze

I consider sweet potatoes a super food due to their high amount of beta carotene, fiber and many vitamins/minerals. Finding new ways to cook with them can be a challenge, so try this recipe out with y...Read More

Coconut Goji Berry Oatmeal

This is a powerhouse breakfast recipe that is loaded with superfoods such as goji berries, coconut and raw cacao. Since it’s naturally sweetened, you cannot go wrong! Ingredients 1 ¼ c...Read More

7 Simple (and healthy!) Snack Recipes

I bet for most of you, coming up with ideas for dinner can be pretty straightforward, but when hungry kids seem to never stop snacking, coming up with what to feed them can be difficult. Here are seve...Read More

21 Days 2 a New You! Challenge

UPDATE: Please go HERE to register for the challenge and get all the details. Thanks! Hi, everyone! I'm so excited to embark on this challenge with you because I know it can help you lose weight, ...Read More

Summer Smoothie Series: Chocolate Maca Shake

Gosh, I gotta tell you, I LOVE sniffing maca. I do it every time I open the bag! And this is not surprising as it is an ancient Peruvian superfood used for stamina, energy and libido;)  With the adde...Read More

Summer Smoothie Series: Apple Pie Delight

If anyone in your family is picky about protein powders, look no further! This recipe features my favorite brand and you will probably think this is dessert instead of a healthy smoothie!! (Click here...Read More

Summer Smoothie Series: Tropical Green Smoothie

If you're anything like most people, it is very difficult to get your family to eat green food, much less broccoli lol! So to save the day, here is a smoothie that packs in 6+ servings of fruits and v...Read More

My 3 Favorite Omega 3 Foods

Did you know that the majority of people are definitely not getting enough Omega 3's in their diet? You've heard of them before, but what are they really and what foods are high in Omega 3? Watch th...Read More

Watermelon Mint Cooler

I don't know how the weather is where you live, but here in Texas it is HOT! I love whipping up this watermelon mint cooler because it is so hydrating and refreshing. You will love it too! Ingredie...Read More

4 easy ways to Get your Greens!

Did you know the average American is only getting 1-2 servings of fruits AND veggies daily and we're supposed to get at least 5-13?? This video will show you 4 different ways to get your greens so...Read More

Summertime Snacks You can be Excited About!

Summertime is filled with birthday parties, graduations, family trips and tons of meals around the table. Having a few go-to snacks on hand for you, your kids and your whole family is essential to kee...Read More

Walnut & Pear Summer Salad

My all time favorite food during the summers are salads! The key to making them taste good and be a hit among the whole family is to trade the iceberg lettuce for some fresh greens and summer fruit. T...Read More

Fruity Yogurt Popsicles

Would you believe that these simple and amazingly healthy popsicles are dairy free?! I just recently discovered coconut yogurt and my world has been forever changed:). To keep it even simpler, you can...Read More

Breakfast in a Blender

Ingredients: Ice Cubes (3 or more) ¼ cup milk (I use almond milk) ½ banana (fresh or frozen) ½ cup frozen berries or other fruit ¼ cup oats 1 Tbs. hempseed, flaxseed or almond butter 1...Read More

This One Meal Can Save Your Life

I know, such a bold statement. But by now, after working with clients for over 14 years, I can tell you that the #1 reason people fall off the healthy-eating wagon is not planning ahead. Think about i...Read More

FitKim's Green Smoothie Remix

Although the USDA recommends adults consume 5-13 servings of fruits & veggies daily, the average is only 1-2:( Start your day off with my Green Smoothie Remix that contains 6-7  fruit/veggie serv...Read More

Superfood Spotlight: Spirulina

Have you ever noticed the bright green powdered supplement Spirulina in the health food aisle and wondered what it's all about?  Spirulina, a blue-green algae, is a complete protein, containing all o...Read More

FitKim's Daily Detox Drink

Are you looking for an easy way to make sure you're detoxing daily and boosting your metabolism? I'll share with you a few of my favorite ways to do just that! FitKim's 15 Day Detox Diet! Bragg'...Read More

How to Make Your Own Coconut Milk

Alternative milk options is an exploding industry and even some of the healthiest choices at the grocery store have added ingredients that really aren't necessary. Whenever possible, I try to make thi...Read More

Baked Acorn Squash

Although you may have passed acorn squash many times in the grocery store but kept on going, fear no more! This is hands down one of the easiest recipes ever and makes a fantastic side dish. Acorn squ...Read More

Chicken & Sweet Potato Soup

By Raime Spence, Guest Blogger If you're looking for a way to save money in the kitchen but still eat healthy, this is it! Check out how easy this delicious and savory recipe is to prepare, plus yo...Read More

FitKim on Fox-Foods that Feed the Skin

Cold weather cracking, drying your skin? FitKim, fitness & nutritional expert, shows us how men and women can keep skin healthy the more NATURAL & easy way throughout the chill! *The info...Read More

Do-It-Yourself Pumpkin Purée

Just like me, you’ve probably spent your whole life just seeing pumpkins as an opportunity to carve them for Halloween festivities. But not anymore! I’m going to show you how easy it is to swap ca...Read More

Gluten Free Pumpkin Muffins

When it comes to muffins, you can’t really beat this amazing combo of using the superfood pumpkin and gluten free grains. Did you know that pumpkin offers one of the best sources of carotenoids, an ...Read More

Flu Fighters-Part 2

Click here to read Part 1   Vitamin C Now this is the obvious one; I know you’re thinking of course Vitamin C boosts the immune system. But have you ever wondered why? Why not A or K o...Read More

Flu Fighters-Part 1

Back in the fall, the CDC predicted this would be the worst flu season since 2004. With the amount of outbreaks and deaths so far this year, they may unfortunately be right on the money. Instead of fe...Read More

How to Finally Lose those Stubborn Pounds

With two thirds of our population either overweight or obese, we need to figure out how to drop pounds-for good. I can’t tell you how many of my clients have come to me after losing tons of weight ...Read More

Michigan Baked Oatmeal

I created this recipe when I lived in Michigan because I was looking for a way to use the delicious cherries when in season. One of the richest sources of melatonin (an important hormone that regulate...Read More

Press Release: The FitKim Lifestyle!

Austin author hands over simple fitness tips in new health guide Published July 29, 2014 | By Chuck Raagas AUSTIN, Texas — Author Dr. Kimberly Olson’s new book, “The FitKim Lifestyle” is...Read More

Stevia: Nature's Natural Sweetener

One of the biggest challenges to following a healthy diet is to reduce the amount of sugar consumed. A hundred years ago we only consumed a few pounds of sugar per year, now some statistics show peopl...Read More

Blueberry Chia Seed Jam

Yum, oh, yum! We all know we need more healthy Omega 3's, so what better way to get them than in this delicious Blueberry Chia Seed Jam? Use it to add a bit more flavor in any way that you can imagine...Read More

FitKim on Val Lego: Superfoods that Feed your Skin

With the brutal winter weather beating away at us for months on end, our skin can really take a hit over time. Beyond wanting to restore moisture and a vital glow, many of us also want help improving ...Read More

Why Apple Cider Vinegar is Amazing!

Unless you live in a cave, you most likely have heard of apple cider vinegar and possibly wondered what all the hype was about. If you're looking at improving your health or even for natural ways to c...Read More

Navitas Naturals SuperFoods

Want to learn about some of the most nutritious superfoods available? Check out some of my favorites! ~by Kimberly Olson About Me FitKim ...Read More

White Mulberry…This New Herb is Taking the Health Community by Storm!

What could it be?!  It’s actually a tree AND an herb that produces berries!  The White Mulberry tree was introduced from Asia into the United States during colonial times.  Starting out as a way ...Read More


When beginning a healthier diet, one of the easiest foods to incorporate is oats. Since it is super quick to prepare, many people can start with this simple grain to start making positive changes to t...Read More

Slimming SuperFoods for Summer

With the warm weather days finally amongst us, we naturally shed sweaters and boots for bathing suites and sandals. Although this is a favorite time of year for most of us, it can also be a time of u...Read More

Mini Chocolate Chip Goji Bites

By adding in the goji juice, you'll be able to turn this family favorite into a sweet superfood treat! Ingredients 1/2 cup rolled Oats (gluten free) 1/2 cup Applesauce (can use mashed banana) 1/...Read More

Mangosteen Mojitos

A refreshing summer drink can be a tropical delight by incoporating fresh mint, strawberries and the exotic mangosteen superfood. This low-cal cocktail is light on the hips but still super tasty! I...Read More

Green Lemonade

Green lemonade is a great starting point for those new to juicing! Be Your Own Chef on this-use any kind of greens you like. Apple, lemon and ginger always help cut the bitterness of greens. Delici...Read More

Breville Juicer + Bonus Juice Recipe!

Want to see how easy it is to juice fresh fruits and vegetables? Watch this video to see how you can start enjoying the health benefits of juicing today! Like this post? Check out my 21 Days 2...Read More

Stuffed Peppers

Are you looking for a way to eat more vegetables but want them to be tasty? Try my stuffed pepper recipe and watch your family cheer! [yumprint-recipe id='7'] Like this post? Click here...Read More

Pumpkin Smoothie Delight

Ingredients: 2 cups almond milk 1 banana 1-2 scoops whey protein (vanilla would be best) 1 cup canned pumpkin 1 Tsp. maple syrup (can use 2 Tbsp. raisins instead) 1 Tsp. vanilla extr...Read More

The Magic of the Multi

Whenever you sit down with your doctor or nutritionist, they usually ask you if you are taking a multivitamin. You either say, “Yes, of course,” or admit that you have the bottle on your kitchen c...Read More

How to Make Your Own Energy Drink

Did you know that most energy drinks are loaded with chemicals and preservatives? This video will show you how to make a real energy drink! 2 Servings Prep Time: 5 minutes Cook Time: 0 mi...Read More

FitKim's Secret Salad Recipe

Do you want to learn my secret weapon to the easiest salad recipe ever? You will be amazed at how easy this is! Like this post? Click here to see how you can get my 30 Day Meal Plan and fou...Read More

Superfood Smoothie

Guest Blogger: Crystal Coventry This smoothie is full of healthy antioxidants to help fight aging and disease! Ingredients: 1 cup frozen or fresh blueberries 1 kiwi peeled and sliced 2 ...Read More

Summer Skin Care

No matter where you live, you probably start to pay a little bit more attention to your skin as summer approaches. The warm summer days offer an excuse to wear cute dresses, tanks and shorts. All of...Read More

Steamed Kale

Ingredients: 3-4 bunches Kale 1 Tbsp. extra virgin olive oil ½ lemon 1 clove garlic, minced Directions: Drizzle olive oil on a medium pan over low heat. Add kale and juice lemon ...Read More

The Fastest Breakfast Ever

Did you know that breakfast is the most important meal of the day? See how easy it is to prepare a healthy breakfast in minutes! Ingredients: ½ cup quick cooking oats 1 Tsp. cinnamon (seaso...Read More

Coo Coo for Coconut Oil

It seems that everywhere you turn, there is a magazine article or online news bite touting the benefits of the latest miracle health fad. It would be nearly impossible to incorporate every supplement...Read More

FitKim's Green Smoothie

Ingredients • 1 fresh or frozen banana • 2 handfuls of fresh spinach, arugula or romaine • 1 apple, quartered • 4 cucumber slices, peeled • 1 Tsp. cinnamon • 1 Tsp. honey • 1 ...Read More

Detoxing for the Holidays

“I’m never eating again!” “I feel as if I just gained ten pounds, ugh.” “Guess I will go on a diet tomorrow…again.” Have these words ever come out of your mouth, espe...Read More

Too Hot in the Kitchen

Interested in trying some delicious, new recipes? Check out the book-Too Hot in the Kitchen! *The information on this site is designed for educational purposes only and has not been evaluate...Read More

Baked Salmon

Try this Baked Salmon recipe to discover how easy it is to be a chef in the kitchen! Ingredients: 1 pound Salmon 1 Lemon, halved 1 Tbsp. Olive Oil 1 Tsp. Black Pepper 1 Tsp. Sea Sal...Read More

Strawberry Banana Smoothie

Pressed for time but want a healthy breakfast or snack? Watch how quick this strawberry banana smoothie recipe is! Fat free too. Ingredients: 1/2-1 scoop 100% whey protein powder (I used chocol...Read More

Juicing Raw Fruits and Vegetables

Want to learn how to juice fruits and vegetables? This is SO good for your body! Ingredients: 3 kale leaves 2 romaine leaves and/or 2 celery stalks 2 carrots 2 apples, sliced 1 lemon, ha...Read More

Sneaking in the Veggies

While consulting with clients, I am always amazed at the lack of vegetables I see in their food journals. During our consulting sessions they agree that they need to be eating more, but aren’t s...Read More

Building the Perfect Salad

Whenever I am consulting with clients, they may like asparagus and broccoli, or carrots and tomatoes, but rarely do they LOVE vegetables. Sound familiar? The trick is to figure out a way to create...Read More

Cooking Basics-Fruits & Vegetables

Cooking Basics: Fruits & Vegetables Salad Greens (Spinach, Arugula, Romaine, etc) Fresh Asparagus, Broccoli, Eggplant, etc Fresh Tomatoes Canned Stewed Tomatoes Fresh and Local ...Read More

Cooking Basics-Whole Grains

Baking Potatoes Red Potatoes Whole Wheat, Corn or Sprouted Tortillas Whole Wheat Pasta Quinoa, Couscous, etc Old Fashioned Oats Brown Rice...Read More