Kim Dugan - Integrative Nutrition Health Coach

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Kim Dugan - Integrative Nutrition Health Coach

Empowering adults to feel their best through food, lifestyle changes, and weight loss. 🚫 Diets. Hi there! I help people transform their life!

I am an Integrative Nutrition Health Coach specialized in wellness lifelong programs. I will help you identify the root cause of your symptoms and heal naturally thru the power of organic whole foods. I will guide you in the process of how to shift your thoughts, actions and emotions by creating healthy habits that will keep you balanced in your lifestyle factors as relationships, career, physical activity and spirituality. I am here to share with you my own experience and my resources so you can find happiness in your journey and achieve life long results!

11/28/2025

Delicious Banana Muffins!

While everyone is out shopping… I’m baking with leftovers 🍌🎃 😅

Don’t toss those ripe bananas or that pumpkin spice sitting in your cabinet! Turn them into a warm, nourishing treat with simple, real ingredients — perfect for family, kids, and cozy afternoons.

Ingredients:
• 3 ripe bananas, mashed
• 1/2 cup Monk Fruit
• Maple syrup, to taste
• Walnuts, chopped
• 1 cup gluten-free flour
• 1/2 cup oatmeal
• 1 tsp baking powder
• 2 eggs
• Cinnamon, to taste
• Pumpkin spice mix, to taste

Directions:
Preheat oven to 350°F.
Mix bananas, eggs, and maple syrup.
Add dry ingredients and mix well.
Fold in walnuts.
Pour into greased pan and bake 30–35 minutes until set.

Perfect for using what you already have, reducing waste, and creating something delicious and nourishing 🧡

Save it for later & share with a friend who has extra bananas! 🍌

11/28/2025

Understanding What Impacts Your Blood Sugar

Holiday eating, travel, stress, poor sleep, and everyday habits all influence your blood sugar more than you may realize. It’s not just about sugar — it’s about patterns.

✨ Awareness is the first step to balance.

👉 Scroll for more details.

11/26/2025

🍂 Thanksgiving Gratitude / Agradecida Hoy y Siempre 🍂

I’m so grateful for this beautiful community and the opportunity to support you in building healthier routines and a lifestyle that helps you feel your best.

As you celebrate, give yourself permission to enjoy your meal, slow down, and be present.

A mindful plate and a grateful heart go a long way for your wellbeing.

Wishing you and your loved ones a day filled with warmth, connection, and foods that make you feel good from the inside out.

Warmly, ❤️🙏
Kim Dugan

11/26/2025

🍂 4-Ingredient Pumpkin Bites

Looking for a simple, tasty treat for Thanksgiving that the whole family will love?

These Pumpkin Bites are made with real ingredients, perfect for kids and adults alike!

Ingredients (makes 12–16 bites):
🥄 1 cup organic pumpkin puree
🥄 1 cup almond flour
🥄 1 tbsp maple syrup
🥄 1 tsp pumpkin spice

How to make:
1️⃣ Preheat oven to 350°F and line a baking sheet with parchment.
2️⃣ Mix pumpkin, almond flour, maple syrup, and spice until soft dough forms.
3️⃣ Roll into small 1-inch balls and place on the sheet.
4️⃣ Bake 12–14 min until lightly golden.
5️⃣ Cool and enjoy!

Optional: brush with maple syrup & roll in spiced sugar for a pumpkin-donut twist.

💡 Tips: Chill dough for firmer bites, store in the fridge up to 5 days or freeze.

Perfect for Thanksgiving snacking, dessert, or a healthy treat anytime! 🎃

11/26/2025

Homemade Pumpkin Spice Mix

Ingredients: 🤎🧡

3 tbsp ground cinnamon
2 tsp ground ginger
1½ tsp ground nutmeg
1 tsp ground cloves
1 tsp allspice

Instructions:
Add all ingredients into a small bowl.
Mix well until fully blended.
Store in an airtight jar.
Use in oatmeal, pancakes, smoothies, lattes, baked goods, or sprinkled over fruit.

Why Homemade Is Better?

Spices lose their flavor over time. Mixing your own means everything tastes stronger and more aromatic.
No fillers or hidden additives: Many store-bought blends include anti-caking agents or unnecessary sweeteners.

You choose the quality of each spice and can customize the flavor.

If Buying Store-Bought
Choose organic when possible — organic spices tend to be cleaner.

Always read the ingredient list: Look for a blend that includes only the spices (cinnamon, nutmeg, ginger, cloves, allspice). Avoid added sugars, flavors, or preservatives.

Follow for more tips!

11/25/2025

Here are 5 low-carb breakfast ideas that keep your energy steady, support blood sugar balance, and help you stay focused all morning long.

These are quick, delicious, and perfect for busy days.

Swipe through for:
✔ Simple, real-food recipes
✔ High-protein, high-fiber options
✔ Healthy fats that keep you full
✔ A quick breakdown of why low-carb works so well in the morning

When cortisol is naturally higher early in the day, a heavy-carb breakfast can spike your blood sugar and lead to mid-morning crashes.

Low-carb helps stabilize your metabolism, reduce cravings, and support better mood + mental clarity. 🌿

Save this for your next grocery run and tag me if you try one!

11/20/2025

I’m stocking up on my holiday must-haves and the best part is they’re all gluten-free and super easy to find this time of year!

What are your gluten-free must-haves during the holidays?

Tell me in the comments!

I always love discovering new favorites! 💛👇

11/19/2025

Homemade Mac & Cheese for Your Family! 🧀✨

Wholesome comfort food made with clean, quality ingredients you can trust.

This version uses some of my favorite staples for a gut-friendly, nourishing dish!

Ingredients
• 2 cups pasta (gluten-free)
• 1 cup shredded Vermont cheddar
• 1 cup shredded Extra Sharp Grass-Fed Old Croc cheese
• Parmesan cheese
• 2 tbsp grass-fed butter
• 2 tbsp Gluten-Free Flour
• 2 cups Almond milk
• Salt, pepper, paprika, garlic powder

How to Make It
1️⃣ Cook the Jovial pasta until al dente.
2️⃣ Melt Kerrygold butter → whisk in Bob’s Red Mill GF flour → slowly add Almond Malk.
3️⃣ Once the sauce thickens, mix in the Vermont cheddar + Old Croc cheese.
4️⃣ Add the cooked pasta and combine until creamy and smooth.

Optional Crispy Topping:
Pour into a baking dish, top with parmesan cheese, and bake at 350°F for 20–25 minutes.

Why Homemade Is Better for Your family?

❤️ Cleaner, real ingredients
Using real cheese, organic milk alternatives, and gluten-free flour keeps this recipe free of dyes, preservatives, gums, and powdered cheese mixes.

💪 Better nutrition

Grass-fed cheeses and high-quality milk provide natural protein, healthy fats, calcium, and nutrients that packaged versions can’t match.

🚫 Lower sodium + no artificial additives

Store-bought mac and cheese often contains fillers, stabilizers, and chemicals. Homemade keeps digestion and immune health in mind.

🍽️ Full ingredient control
From the pasta to the flour to the cheeses — every ingredient is intentional and nourishing.

👩‍🍳 Builds healthier habits
Kids learn to enjoy real, whole-food meals instead of processed convenience foods.

A cozy bowl of mac and cheese made with quality, clean ingredients hits differently — comforting, nourishing, and made with love. 🧡✨

11/19/2025

Thanksgiving Lunch with the Nest Team 🧡🦃

Today was extra special sharing a beautiful Thanksgiving lunch with the amazing Nest team. Moments like this remind me how grateful I am for the opportunity to do what I love every single day… coaching, supporting, and making a difference alongside people who inspire me.

“Give thanks to the Lord, for He is good; His love endures forever.” — Psalm 107:1

Feeling deeply thankful for this team, this mission, and the chance to serve our community with purpose and heart.

🍁✨

11/19/2025

🍂 Thanksgiving This or That!

Which one’s on your plate this year?

Comment below! 👇

Mashed Potatoes 🥄
✅ Classic comfort food
✅ High in potassium, supporting healthy blood pressure
✅ Good source of vitamin C for immunity
💡 Tip: Use red potatoes—they have less starch, giving you a creamier texture without overcooking.

Sweet Potato Casserole 🍠
✅ Naturally sweet, lower glycemic index than white potatoes
✅ Packed with beta-carotene for eye and skin health
✅ Adds fiber to keep you full and satisfied

💛 Tip: Enjoy both in moderation—balance and mindful portions make your holiday meals nourishing AND delicious!

✨ Want more tips for a healthy, guilt-free Thanksgiving?

DM me for your free Thanksgiving Wellness Guide!

11/14/2025

❤️ Don’t Sugarcoat Your Health!

You Can Manage and Thrive with Diabetes ❤️

A diabetes diagnosis doesn’t define you — it simply gives you a starting point to take back control of your health.

With the right guidance, you can balance your blood sugar, boost your energy, and build a lifestyle that truly supports long-term wellness.

✨ You are capable of thriving, not just managing. 💃🏼

How a Health Coach Supports Diabetes Care:
• Helps you create balanced meals that keep blood sugar steady
• Guides you in reducing stress to support hormone and glucose balance
• Builds realistic movement routines for better insulin sensitivity
• Teaches you how to break sugar cravings and understand nutrition labels
• Offers accountability, motivation, and education at every step
• Supports prediabetes, Type 2 diabetes, and overall blood sugar management

💙 Today is World Diabetes Day — share this with someone who needs encouragement.

👉 Ready to feel more in control of your health?

Message me today. I’ll help you build a personalized lifestyle plan so you can feel steady, strong, and supported on your diabetes journey.

11/14/2025

Understanding Carbohydrates: What You Really Need to Know!

Carbs often get misunderstood, but they’re one of your body’s main sources of fuel.

The secret isn’t avoiding them — it’s choosing the right ones.

✔️ Carbs 101
Carbohydrates break down into glucose, giving your body the energy it needs for focus, movement, and metabolic balance.

✔️ Not All Carbs Are the Same

🤍 Simple Carbs: Quick energy, fast blood sugar spikes.

🤍 Complex Carbs: Steady energy, fuller for longer, better blood sugar balance.

✔️ Why Quality Matters
Choosing the right carbs supports:
Stable blood sugar
Better digestion
Sustained energy
Healthy weight goals

✔️ What to Look For
Fiber-rich options
Whole, minimally processed foods
Clean, simple ingredient lists
Carbs paired with protein or healthy fats for better balance

✔️ Remember
Carbs aren’t the enemy — understanding them is the key.

Ready to learn more?

Drop a “CARBS” in the comments to get early access to my upcoming eBook.

Understanding Carbs, where I break down carb types, food lists, label reading, and how to balance carbs for energy, weight, and blood sugar.

📥 Want it sent directly to you?

Send me a DM with the word CARBS and I’ll add you to the list!

Tag a carb-loving friend who needs this breakdown! 🍝✨

Address

Fort Lauderdale, FL

Telephone

+19543993083

Website

http://kimdugan.com/

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