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!

During busy seasons, we often confuse hunger with anxiety, stress, and dehydration. One simple way to support your body ...
12/04/2025

During busy seasons, we often confuse hunger with anxiety, stress, and dehydration.

One simple way to support your body is by enjoying water in a more flavorful, nourishing way.

Detox water isn’t a magic cleanse, it’s a daily hydration habit that supports your body’s natural detox systems (your liver, kidneys, and gut).

Here’s how it helps:
- Flushes toxins through proper hydration
- Supports digestion & reduces bloating
- Provides antioxidants from real fruits & herbs
- Helps balance electrolytes naturally
- Encourages you to drink more water (the real detox!)

Simple ingredients. Real benefits.

👉 Swipe to see the 7 detox water recipes you’ll actually enjoy.

Healing doesn’t happen to you.It happens with you.True healing is a partnership between the information you give your bo...
11/29/2025

Healing doesn’t happen to you.
It happens with you.

True healing is a partnership between the information you give your body—through nutrition, movement, rest, mindset, and lifestyle—and the way your body responds in return. Your body is always communicating.

When we learn to listen and support it properly, we shift from simply managing symptoms to addressing root causes.

Health isn’t passive. It’s a daily, intentional collaboration.

❤️❤️❤️❤️

When you change the inputs, you change the outcomes.



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! 🍌


Understanding What Impacts Your Blood SugarHoliday eating, travel, stress, poor sleep, and everyday habits all influence...
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.



🍂 Thanksgiving Gratitude / Agradecida Hoy y Siempre 🍂I’m so grateful for this beautiful community and the opportunity to...
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


🍂 4-Ingredient Pumpkin Bites Looking for a simple, tasty treat for Thanksgiving that the whole family will love? These P...
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! 🎃


Homemade Pumpkin Spice MixIngredients: 🤎🧡3 tbsp ground cinnamon2 tsp ground ginger1½ tsp ground nutmeg1 tsp ground clove...
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!



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


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!



Address

Fort Lauderdale, FL

Alerts

Be the first to know and let us send you an email when Kim Dugan - Integrative Nutrition Health Coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Kim Dugan - Integrative Nutrition Health Coach:

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram