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!

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 o...
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. 🧡✨


Thanksgiving Lunch with the Nest Team 🧡🦃Today was extra special sharing a beautiful Thanksgiving lunch with the amazing ...
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.

🍁✨

🍂 Thanksgiving This or That! Which one’s on your plate this year? Comment below! 👇Mashed Potatoes 🥄✅ Classic comfort foo...
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!



❤️ Don’t Sugarcoat Your Health! You Can Manage and Thrive with Diabetes ❤️A diabetes diagnosis doesn’t define you — it s...
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.



Understanding Carbohydrates: What You Really Need to Know! Carbs often get misunderstood, but they’re one of your body’s...
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! 🍝✨

✨ 21 Days to Transform Your Life ✨Are you ready for the holidays? Real change starts with consistency — not perfection.I...
11/11/2025

✨ 21 Days to Transform Your Life ✨

Are you ready for the holidays?

Real change starts with consistency — not perfection.

In just 21 days, you can reset your body, mind, and soul through small daily habits that create lasting results. 🌿

💪 Move your body with purpose
🥗 Nourish yourself with real food
🧠 Feed your mind with gratitude
💖 Reconnect with your soul
💰 Be intentional with your finances
😊 Choose joy, every single day
Your transformation begins when you decide to show up for you.

One day at a time, one choice at a time. 🌸

🩵 Ready to start your 21-day journey?

DM to design your personalized 21-Day Wellness Plan and feel your best from the inside out.


🇺🇸 Honoring Veterans Day 🇺🇸Today I’m honoring my uncle Joe Valle (Joito) — whose dedication and service to our country c...
11/11/2025

🇺🇸 Honoring Veterans Day 🇺🇸

Today I’m honoring my uncle Joe Valle (Joito) — whose dedication and service to our country continue to inspire me every day.

Because of him, my company, Kim Dugan Health Coach LLC, is proudly registered with the U.S. Department of Veterans Affairs (VA) as an approved out-of-network provider.

This means that veterans can access holistic health and wellness coaching services through my practice — supporting areas like stress management, nutrition, sleep, inflammation, and overall well-being.

If you’re a looking to improve your health and quality of life, I’d love to connect with you.

💬 Schedule a complimentary discovery call to explore how we can work together to support your health goals.

With gratitude to all who have served — today and every day, we thank you. 🇺🇸

Are You Team Coffee or Team Matcha?Both have their loyal fans but not all coffees (or matchas!) are created equal. The d...
11/09/2025

Are You Team Coffee or Team Matcha?

Both have their loyal fans but not all coffees (or matchas!) are created equal.

The difference is in the quality and how your body feels after that first sip.

☕️ If you’re Team Coffee:
Choose organic, mold-free, and low-acid beans to avoid unwanted toxins that can cause jitters or crashes. You can also explore mushroom coffee blends — they deliver smoother energy, less anxiety, and added adaptogens for focus and balance.

🍵 If you’re Team Matcha:
Opt for ceremonial-grade organic matcha, bright green in color with a smooth taste. Avoid culinary-grade or dull-colored powders, which often contain fillers and less antioxidants. A high-quality matcha gives you calm, sustained energy thanks to L-theanine and gentle caffeine.

Both can fit beautifully into your healthy lifestyle!

💚 it’s all about quality and how your body responds.

💬 Want help finding the right energizing ritual for you?

Work 1:1 with Coach Kim to create balanced routines that support energy, gut health, and focus — naturally.

✨ Your Daily Choices Shape Your Health! ✨Small, consistent habits lead to lasting change!✅ Eat more protein and fiber🏋️‍...
11/09/2025

✨ Your Daily Choices Shape Your Health! ✨

Small, consistent habits lead to lasting change!

✅ Eat more protein and fiber
🏋️‍♀️ Do strength training 2–3x per week
💧 Drink 64 oz of water (or half your body weight in ounces)
🧠 Start your day with morning pages or journaling
😴 Prioritize quality sleep
🚶‍♀️ Walk daily for overall health and balance

Every step counts toward feeling your best — mind, body, and soul. 🌿

✨ Ready to take your wellness to the next level?

Work with our team and create a personalized plan that fits your lifestyle!

👉 Follow for daily inspiration & wellness tips 💚

🌿 Morning Glow in a Glass 🌞Start your day feeling refreshed, energized, and nourished with my favorite green juice break...
11/07/2025

🌿 Morning Glow in a Glass 🌞

Start your day feeling refreshed, energized, and nourished with my favorite green juice breakfast ritual!

Packed with vitamins, minerals, and antioxidants, this blend supports gut health, reduces inflammation, and gives your body the natural boost it deserves — no caffeine crash included!

🥒 My Go-To Green Juice Recipe:
1 cucumber
2 celery stalks
1 green apple or pear (for a touch of sweetness)
1 handful of spinach or kale
½ lemon (peeled)
1-inch piece of fresh ginger

Optional: a few mint leaves for extra freshness

Blend or juice, pour over ice, and sip slowly while setting your intentions for the day. 🌱✨

Remember — when you start your morning with nourishing choices, your body and mind follow that rhythm all day.

Follow for more recipes and wellness tips!

Join our team!



🌿 Longevity Starts with Daily ChoicesLiving longer isn’t just about adding years, it’s about adding life to those years....
11/01/2025

🌿 Longevity Starts with Daily Choices

Living longer isn’t just about adding years, it’s about adding life to those years.

True longevity is built through habits that nourish your body, balance your mind, and align with your purpose.

As a Health Coach, I help you:
✨ Understand your body’s unique needs from nutrition to sleep to stress management
🥗 Build sustainable eating habits that reduce inflammation and support cellular health
💤 Improve your energy, sleep, and hormone balance naturally
🧘‍♀️ Develop daily rituals that keep your mind calm and focused
💪 Prevent chronic illness by addressing root causes not symptoms

💥Longevity is not achieved overnight. It’s the result of consistent, intentional choices made every day.

Let’s create a plan that supports your healthiest, longest, and most vibrant life. 💚


Empowering you to age with strength, clarity, and vitality.

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Fort Lauderdale, FL

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