Kim Dugan - Integrative Nutrition Health Coach

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!

What’s a Lipid Panel?A lipid panel is a blood test that measures your cholesterol and triglyceride levels. It helps you ...
09/11/2025

What’s a Lipid Panel?

A lipid panel is a blood test that measures your cholesterol and triglyceride levels. It helps you understand your heart health and potential risk for cardiovascular disease.
Knowing your numbers is the first step what you do with them makes the difference.

As a health coach, I can help you understand your results and create a personalized plan to support healthier cholesterol naturally through nutrition, movement, and lifestyle.

Ready to take control of your heart health?

DM me today!


Struggling with gut issues, inflammation, or low energy?You’re not alone and you don’t have to figure it out on your own...
08/30/2025

Struggling with gut issues, inflammation, or low energy?

You’re not alone and you don’t have to figure it out on your own.

I’ll help you :
✅ Heal gut issues & improve digestion
✅ Reduce chronic inflammation naturally
✅ Balance hormones and improve mood
✅ Stabilize blood sugar & manage diabetes
✅ Reach healthy weight goals without restrictive diets
✅ Boost energy, improve sleep, and support overall wellness

My approach is personalized, holistic, and sustainable designed to fit your unique body and lifestyle.

No quick fixes.
No one-size-fits-all plans.
Just real results that last.

📩 DM me today to start your journey toward less inflammation, better energy, and optimal health.


What’s Your Relationship with Food? 🚨Do you eat to fuel your body, to manage emotions, or simply out of habit? 🤔Your rel...
08/30/2025

What’s Your Relationship with Food? 🚨

Do you eat to fuel your body, to manage emotions, or simply out of habit? 🤔

Your relationship with food says so much about your health, energy, and overall well-being but most of us never stop to think about it.

I help my clients understand their unique relationship with food and create a personalized menu that works for their body, lifestyle, and preferences, no fad diets, no restrictions, just sustainable habits that actually feel good. 🌿🥗

Because your body is unique your nutrition should be too. 💡

If you’ve been struggling with:
⚡ Low energy
🍭 Sugar cravings
😩 Confusion about “healthy” choices
🥦 Finding meals that fit your lifestyle

I’m here to guide you step by step.

Together, we’ll build a plan that works for you, not against you.

📩 DM me or comment “MENU” and let’s start creating your unique food freedom plan today!


Craving something sweet this long weekend? These soft, fluffy, and delicious gluten-free donuts are the perfect treat! 😋...
08/30/2025

Craving something sweet this long weekend?

These soft, fluffy, and delicious gluten-free donuts are the perfect treat! 😋

Best part? They’re easy to make, customizable, and totally guilt-free. ✨

In my health coaching programs, I teach you how to enjoy your favorite foods without restrictions by using smart ingredient swaps that fit your lifestyle. Whether you’re gluten-free, dairy-free, sugar-conscious, or just looking for healthier choices, there’s always a way to make it work. 🌿

Ingredients
Donuts:
1 cup gluten-free 1-to-1 baking flour
1/2 cup sweetener (I used monk fruit)
1 tsp baking powder
1/8 tsp sea salt
1/4 cup coconut oil or unsalted butter
1/4 cup unsweetened almond milk
1 egg + 1 egg white
1 tbsp vanilla extract
1 tsp plain Greek yogurt

Glaze:
1 1/4 cup powdered sugar
1 tsp pure vanilla extract
2 tsp unsweetened almond milk
Instructions

Preheat oven to 350°F. Grease a six-serving donut pan.
Dry Ingredients: Mix flour, sweetener, baking powder, and salt.
Wet Ingredients: Whisk almond milk, eggs, vanilla, and coconut oil.
Combine: Add wet to dry ingredients, whisk until smooth.
Bake: Spoon into molds halfway, bake 20–23 mins.

Cool slightly.
Glaze & Enjoy: Dip cooled donuts into glaze, let set, and repeat for a thicker layer.

✨ Health Coach Tip:
Want these dairy-free? Swap Greek yogurt for coconut yogurt.
Prefer sugar-free? Use powdered monk fruit instead of powdered sugar.

Inside my programs, I customize recipes like this to fit your unique health goals — because healthy eating should never feel restrictive. 🌸

Tag me if you try them! 💛
Follow for more healthy recipes, wellness tips, and guilt-free treats!

Here’s My Birthday Cake! ✨🎂Being gluten-free is always a bit of a challenge 🤷‍♀️ especially when it comes to birthday ca...
08/20/2025

Here’s My Birthday Cake! ✨🎂

Being gluten-free is always a bit of a challenge 🤷‍♀️ especially when it comes to birthday cakes.

So this year, I decided to bake my own cake for me and my son (yes, it’s his birthday too! 🥳).

It’s simple, but it’s full of love and flavor but most importantly, it gives me peace of mind knowing there’s no cross contamination… 😄💃🏼

And I don’t want to brag, but my friends and family who have tasted this recipe and cake before say it’s delicious! 😋

Sometimes, the sweetest celebrations are the ones we make ourselves. Feeling grateful to share this special day surrounded by love, laughter, and a little homemade goodness.

Macros on Point, Flavor on Fire 🔥🥗 When you’re dining out and not sure what to order…My Friday night meal: Balanced, Bea...
08/09/2025

Macros on Point, Flavor on Fire 🔥🥗 When you’re dining out and not sure what to order…

My Friday night meal: Balanced, Beautiful, and Delicious 🥗✨ (and not all salads are healthy!)

Skip the croutons, heavy dressings, processed cheese, and crisps. Focus on your macros instead.

This gorgeous plate isn’t just pretty it’s a powerhouse of nutrients that keep your body fueled and satisfied.

✅ Greens (Micronutrients + Fiber)
Fresh romaine and mixed greens deliver vitamins, minerals, and gut-loving fiber to support digestion and blood sugar balance.

✅ Healthy Fats
Creamy avocado slices bring heart-healthy monounsaturated fats, helping you absorb vitamins and stay fuller longer.

✅ Protein
Juicy grilled steak adds a protein punch for muscle repair, hormone balance, and steady energy.

✅ Complex Carbs + Natural Sweetness
Strawberries provide antioxidants and vitamin C, while lentils (hidden under the greens!) give plant-based protein and slow-digesting carbs.

✅ A Touch of Flavor
Crumbled feta adds tang and calcium, making every bite irresistible.

This is how you turn a salad into a satisfying meal balanced macros, vibrant colors, and flavors that nourish both body and soul.



🎉 It’s my BIRTHDAY MONTH! Yes, I celebrate the entire month 🤣 because why not?! It only comes once a year and I fully be...
08/08/2025

🎉 It’s my BIRTHDAY MONTH!

Yes, I celebrate the entire month 🤣 because why not?!

It only comes once a year and I fully believe we deserve to celebrate ourselves, our growth, and our journey! 💖

Each year is a gift, a chance to learn, evolve, and become even more aligned with our purpose.

As a coach, I always remind my clients: you don’t need permission to honor yourself, your wins, or your progress.

So this month, I’m:
✨ Celebrating life
✨ Reflecting on how far I’ve come
✨ Saying YES to joy, health, and balance
✨ And inviting YOU to do the same

Let this be your reminder: you don’t need a birthday to start showing up for yourself like you matter but it’s a great excuse to start! 😉

🍂 Cozy Squash Soup 🥣Simple. Nourishing. Gut-friendly.This anti-inflammatory squash soup is packed with fiber, beta-carot...
08/05/2025

🍂 Cozy Squash Soup 🥣

Simple. Nourishing. Gut-friendly.
This anti-inflammatory squash soup is packed with fiber, beta-carotene, and healing spices like turmeric and ginger.

Perfect for meal prep or a light dinner.

Want more simple recipes like this?

Join my 90-Day Health Transformation Program 💛

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Try This Natural Gatorade! Let’s talk HYDRATION the real kind your body craves.Watermelon + Raspberries = Nature’s Elect...
08/05/2025

Try This Natural Gatorade!

Let’s talk HYDRATION the real kind your body craves.

Watermelon + Raspberries = Nature’s Electrolyte Drink

✔️ Rich in water, potassium & magnesium
✔️ Packed with antioxidants
✔️ Naturally sweet, no added sugars
✔️ Supports digestion & recovery
✔️ ZERO artificial colors or preservatives

🥤 Gatorade?

🚫 High in added sugars (up to 34g per bottle!)
🚫 Artificial dyes & flavors
🚫 Not gut-friendly for many

✅ Yes, it has electrolytes… but at what cost?

Make your own clean hydration at home!

Just blend:
🍉 2 cups of fresh watermelon (cubed)
🍓 ½ cup of raspberries (fresh or frozen)
🧂 Optional: pinch of sea salt for extra electrolytes
💧 Optional: splash of water if you like it lighter

Blend and enjoy chilled! No preservatives, and just pure hydration.

💡 Want to learn more simple swaps like this?

Join Kim Dugan Health Coach LLC and let me show you how to make healthy choices without stress or confusion.


✨Client Recipe Spotlight✨We’re all loving the cottage cheese trend lately and one of my amazing clients shared this deli...
08/03/2025

✨Client Recipe Spotlight✨

We’re all loving the cottage cheese trend lately and one of my amazing clients shared this delicious combo she created! 😍

Toasted fresh baguette topped with:
✔️ Whipped cottage cheese
✔️ Sliced peaches
✔️ Cinnamon + a light honey glaze
✔️ Fresh basil (added after baking for a burst of flavor)

Next tip?

Add prosciutto! Definitely trying that next round!

I absolutely love receiving recipes from my clients seeing how they’re experimenting and building healthy habits is such a win.

Remember, wellness isn’t about restriction. It’s about substitution, enjoyment, and balance.

Keep the inspiration coming 💛

🌟 Your Body Has a Story,  Let’s Finally Read It Right. 🌟⁠You’ve been doing the work: eating better, moving more, making ...
08/03/2025

🌟 Your Body Has a Story, Let’s Finally Read It Right. 🌟

You’ve been doing the work: eating better, moving more, making changes.

But how do you really know what’s happening inside your body?

At Kim Dugan Health Coach, we’re now offering the InBody Scan a powerful tool that shows the truth beyond the scale.

This is more than numbers.
It’s the map to your healthiest self.

Your InBody scan gives you:
✅ Precise body fat and muscle breakdown
✅ Visceral fat insight (the hidden stuff that matters)
✅ Hydration and cellular health data
✅ Full segmental muscle analysis (arms, legs, and core)

We are proud to offer in-person consultations in partnership with our licensed medical provider so you’ll walk away with your results and expert guidance on what to do next.

🚫 No guessing.
💪 Just clarity, confidence, and real results.

If you’re ready to see how far you’ve come and how far you can go, this is your moment!

DM us or click the link in bio to schedule your InBody Scan + Wellness Consultation today.

Know your numbers.

Own your journey.

Let’s go. 🔥

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Fort Lauderdale, FL

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