Kim Dugan - Integrative Nutrition Health Coach

08/08/2026

Mine? Him. 🐾💛

No appointment needed.

Sometimes the best medicine is his love.



🐾

08/07/2026

Come shop with me at Costco! 🛒✨

One of the questions I get asked most often is, “What do you buy at Costco?”

So today, I’m taking you shopping with me! As an Integrative Nutrition Health Coach, I don’t believe you need to buy expensive “health foods” to eat well. I focus on building meals with real, nutrient-dense foods that support blood sugar balance, gut health, metabolism, and healthy aging.

In this haul, I’ll show you some of my favorite staples that make healthy eating easier during a busy week.

You’ll see:
🥑 Protein-rich foods
🥦 Fiber-packed produce
🫐 Healthy snacks
🥣 Simple meal staples
💗 A few of my must-have favorites

Remember, healthy eating isn’t about perfection. It’s about consistently making better choices that fit your lifestyle.

Which Costco item is always in your cart? Let me know in the comments—I may feature it in my next haul!

Save this post for your next Costco trip and share it with someone who loves finding healthier options.

Follow Kim Dugan- Integrative Health Coach for practical nutrition tips, healthy recipes, and realistic wellness advice.

Visit www.kimdugan.com

07/26/2026

If you’re trying to lose weight but can’t stop thinking about chocolate…

Don’t 💞

Instead, make this. ⬇️

My favorite high-protein dessert:
• Greek yogurt
• 1 tbsp nut butter
• Almonds (or your favorite nuts and seeds)
• Melted dark chocolate

Pop it in the fridge for a few minutes and you’ve got a dessert that actually satisfies your sweet tooth.

The goal isn’t to stop eating sweets.

The goal is to make smarter swaps that you can stick to.

Healthy habits should feel enjoyable, not restrictive.

👇 What’s your biggest sweet craving?

Brownies, cookies, ice cream, or chocolate?

DM and I’ll share a healthier swap.

This is the kind of swap we build together inside my Back to You 12 week program.

Ready to feel like yourself again?

Book your 1:1 session here: https://l.bttr.to/SOMgB

07/25/2026

💧 It starts with a glass of water.

When people hear the word detox, they often think they need expensive cleanses, teas, or supplements.

The truth is, your body already has an incredible detoxification system. Your liver, kidneys, and digestive system work around the clock to naturally remove waste. One of the best ways to support those processes is by staying well hydrated.

That’s why I created this guide.

These 7 infused waters are made with simple, real ingredients that make drinking water more enjoyable while adding natural flavor from fruits and herbs. They’re not magic they’re a simple habit that can help you stay hydrated, support digestion, and make healthy choices feel easier.

As a health coach, I’ve learned that lasting change doesn’t come from doing everything perfectly.

It comes from choosing one healthy habit and repeating it every day.

Maybe today, that habit is simply filling your water bottle.

Small choices become daily routines.
Daily routines become lifelong habits.

✨ That’s how you get Back to YOU.

👇 Which infused water are you excited to try first?

1️⃣ Lemon Mint Refresher
2️⃣ Cucumber Ginger Cooler
3️⃣ Orange Turmeric Glow Water
4️⃣ Pineapple Basil Digestive Water
5️⃣ Strawberry Lemon Antioxidant Boost
6️⃣ Watermelon Mint Refresher
7️⃣ Apple Cinnamon Balance Water

💗 Ready to build healthy habits that fit your life, not another diet?

Let’s get Back to YOU.

📅 Book your 1:1 Health Coaching Session
🌐 www.kimdugan.com
📲 Kim Dugan- Integrative Nutrition and Metabolic Health Coach

07/24/2026

Happy Friday! My favorite pizza! Cottage Cheese Pizza Crust

Pizza is my favorite food. Always has been.

For the past few years I have chosen to eat healthier pizzas without giving up the thing I love most. No restriction, just smart substitutions. Cauliflower crust was my go to for a while and now this cottage cheese crust is my new obsession.

It is easy, it is delicious, and I make it on repeat.

Ingredients
Cottage cheese
Egg whites
Gluten free flour
Garlic
Italian seasoning
Your favorite spices

Toppings
Organic red sauce
Parmesan cheese on one half, goat cheese on the other
- Add mozzarella if that is your preferred cheese

Directions
Blend the crust ingredients together and spread onto a lined baking sheet. Bake until the crust is set and starting to firm up. Add your sauce and toppings, then bake again for 25 to 30 minutes until golden and crispy.

This is proof healthy eating does not mean giving up the foods you love. It means finding a version that works for your body and still feels like a treat.

What do you think of my favorite pizza?

💞❤️💞

07/17/2026

Weekends should feel good, not leave you bloated and regretting every bite.

The truth is you don’t have to choose between enjoying your favorite weekend activities and feeling good in your body.

A few simple habits make all the difference.

Here’s what I tell my clients:

Don’t skip meals.
Eating regularly supports digestion and helps prevent overeating later in the day.

Stay hydrated.
This matters even more if you’re outdoors or having a drink or two.

Prioritize protein and fiber. Lean protein and colorful vegetables at each meal keep you satisfied and support steady digestion.

Be mindful with alcohol.
Alternate each drink with water and never drink on an empty stomach.

Keep moving. A short walk after eating supports digestion and helps regulate blood sugar.

Healthy living isn’t about perfection. It’s about making choices that help you feel your best most of the time.

Ready to build habits that actually fit your life?

Book your 1:1 session here and let’s get started: https://l.bttr.to/SOMgB

07/17/2026

07/17/2026

How Much Water Should YOU Actually Drink???

Most people are guessing when it comes to hydration and it shows up as fatigue, cravings, and sluggish digestion.

Here is the simple formula.

Take your body weight and drink half of that number in ounces.

So if you weigh 125 lbs, that is 62 oz a day as your baseline.

Drinking coffee or working out? Add more to that number.

Simple swap.
Not restriction.
Just balance.

Book your 1:1 session and take control of your health. Link in bio or book here: https://l.bttr.to/SOMgB

PS: My 12 week Mindful Eating Program starts in August. If you are ready to build a healthier relationship with food without restriction, stay tuned.

More details coming soon. 💞😎💃🏼

07/10/2026

Round of 8 is here.

Save this so you don’t miss a kickoff!

The competition is heating up, and every match matters from here on out. Whether you’re hosting friends or cheering from your favorite spot, a little planning makes game day even better.

Check out my other post for 3 easy game-day swaps so you can enjoy every match without throwing your healthy habits off track.

Ready to feel better, have more energy, and create lasting results?

Let’s get started. Schedule your appointment with me today. Let’s talk!

Link in Bio!

07/10/2026

Dye Free Doesn’t Mean Clean.

This new Doritos flavor is marketed as dye free, and that part is true. But flip the bag and the ingredient list tells a different story: a blend of corn, canola, soybean, and sunflower oil, corn maltodextrin, and added sugar, even though the label claims it’s not a significant source.

This is a classic health halo. One buzzword up front, same ultra processed formula underneath.

Label literacy means reading past the marketing claim and going straight to the ingredients every time.

Want to learn how to decode your favorite snacks and eat with more confidence?

Book your 1:1 session here: https://l.bttr.to/SOMgB