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PODCAST

The Healthy Mama Kitchen Podcast: Healthy Cooking Hacks, Meal Planning & Meal Prep for Busy Moms

Kristin Dovbniak

It’s time to take the stress out of weekday meals. Kris Dovbniak is a trained chef, culinary nutritionist and a mama of two here to guide you in making healthy eating easy and accessible by simplifying your meal plan, demystifying meal prep, taking the stress out of weeknight dinners and helping you learn to cook your family delicious, nutrient-dense meals along the way- without spending your whole life in the kitchen. The Healthy Mama Kitchen podcast shares the best tips, tools and hacks for your

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All Episodes

75:21

Pro-Metabolic Eating for Hormone Health with Dr....

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/06/13

If someone asked you to point to your metabolism- could you? It's a trick question- because your metabolism isn't something you can point to- it's a part of every one of your bodily processes, converting food into energy and powering every cell of your body- including your hormones! Your metabolism and your hormones are intricately linked, and it's why eating and living a pro-metabolic lifestyle is so powerful for our hormones and our overall health. The world of pro-metabolic eating is rapidly

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30:41

HMH: Budget-friendly ways to jazz up your basic...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/06/10

Need some inspiration for jazzing up your basic summer meals- burgers, hotdogs, sausages, pasta salad? You've got it! Listen in for 50+ budget-friendly ways to jazz up your summer meals. Connect with Kris: Instagram Website Cooking Classes Join the Healthy Mama Cooking Club starting at $3 a month for weekly meal inspiration, member exclusive recipes, bonus cooking videos and quick kitchen tips, monthly bonus podcast episodes and more! Connect with Kris: Healthy Mama Kris Blog Healthy Mama

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55:34

The Beginner's Guide to Gardening and Preserving with...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/06/06

Growing season is upon us... and I know next to nothing about gardening! Luckily, I connected with Stephanie Leaf- growing, preserving and all around self sufficiency educator who came on the podcast to give us the beginner's guide to all things gardening, preserving (it's not just canning!) and how we can start wherever we are at (even in my tiny apartment!) in being more self sufficient and serving our families with home grown food. We talk about: Where to start if you're brand new to

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27:05

HMH: Our Summer Family Favorite Recipes

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/06/03

The warmer weather is upon us, and that often means a shift in the way we cook. So, in today’s Healthy Mama Hacks episode I want to give you 20 of our favorite meals in the spring and summer to give you some cooking (or less cooking for that matter) inspiration! Get the full list of recipes mentioned: http://www.healthymamakris.com/summer-family-favoritesConnect with Kris: InstagramWebsite Cooking Classes Join the Healthy Mama Cooking Club starting at $3 a month for weekly meal inspiration, member

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50:35

The Budget Kitchen is here! + a special interview...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/05/30

This episode is an extra special one- because not only is it the release of the Budget Kitchen Guide + recipe collection, but I also interviewed my kids- Sage (8) and Wren (4) about cooking, food and eating healthy. It was a blast, I can't wait for you to listen (and grab your copy of the Budget Kitchen guide!) In this episode, I share: How the budget kitchen guide came to be What the guide is all about (and how it will help you eat well and spend less) Q + A with my kids (starts at

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28:36

Budget Kitchen #4: 10 Tips to Maintain a...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/05/27

Welcome to the Budget Kitchen series! This is the second series on eating on a budget- the last was all about shopping on a budget. THIS series is about COOKING and EATING on a budget. Yes- shopping on a budget is important , but if you’re not planning, stocking and cooking in a budget-friendly way, you might still be finding yourself going over budget, month after month. And with skyrocketing food prices, there is no better time to start learning how to eat well, on a budget. This series is

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57:25

How to help kids cope with anxiety with Julie...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/05/23

If you've ever experienced anxiety, you know it can feel debilitating. We try all the tools and often find our own secret sauce to cope with anxiety, whether it's meditation or medication (or a combination of both)... but what do we do when our kids experience anxiety? We're not in their head, and it's hard to know what to do to help our kids deal with anxiety in a healthy way- now there's a tool for parents and kids to cope with anxious thoughts, the Warrior Backpack. Today's guest, elementary

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30:49

Budget Kitchen #3: 15 budget cooking hacks

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/05/20

Welcome to the Budget Kitchen series! This is the second series on eating on a budget- the last was all about shopping on a budget. THIS series is about COOKING and EATING on a budget. Yes- shopping on a budget is important , but if you’re not planning, stocking and cooking in a budget-friendly way, you might still be finding yourself going over budget, month after month. And with skyrocketing food prices, there is no better time to start learning how to eat well, on a budget. This series is

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72:28

The truth about sugar and our kids with Dr. Michael...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/05/16

Sugar. It's a huge buzzword in the nutrition AND parenting world... and I think most of us know, too much of anything isn't a good think (it's all about balance!). But added sugar is seemingly everywhere- and it's affecting our kids. So how do we reduce the added sugar, without restricting our kids from the delicious foods they (and we all) love? In today's episode, I'm talking with professor of pediatrics and researcher (and dad!) Dr. Michael Goran and dietitian and mom Dr. Emily Ventura on how to

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22:34

Budget Kitchen #2: Budget-minded meal planning

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/05/13

Welcome to the Budget Kitchen series! This is the second series on eating on a budget- the last was all about shopping on a budget. THIS series is about COOKING and EATING on a budget. Yes- shopping on a budget is important , but if you’re not planning, stocking and cooking in a budget-friendly way, you might still be finding yourself going over budget, month after month. And with skyrocketing food prices, there is no better time to start learning how to eat well, on a budget. This series is

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103:12

Managing a family kitchen with food allergies with...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/05/09

Feeding a family can be hard in and of itself- but feeding a family when one (or in today's guest's case, almost all!) of your family members has food allergies can feel next to impossible. In today's episode, I'm chatting with Kathlena, also known as the Allergy Chef, a recipe developer specifically for food allergies who has over 200 allergies herself, as well as a family of varied dietary needs. Our conversation was not only incredibly insightful and educational, but SO much fun- I know you'll

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17:06

Budget Kitchen #1: How budget friendly is your...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/05/06

Welcome to the Budget Kitchen series! This is the second series on eating on a budget- the last was all about shopping on a budget. THIS series is about COOKING and EATING on a budget. Yes- shopping on a budget is important , but if you’re not planning, stocking and cooking in a budget-friendly way, you might still be finding yourself going over budget, month after month. And with skyrocketing food prices, there is no better time to start learning how to eat well, on a budget. This series is

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68:04

Navigating the hard seasons of motherhood, reframing...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/05/02

Mom life can be hard- and it can also be incredibly beautiful. But in order to tackle the hard days, get out of survival mode and embrace the beauty in motherhood, we need to take care of ourselves well- something I think many of us are good at putting on the backburner. So how do we reframe the idea of self care as something that is both necessary and practical? How can we create rituals that energize our day so we can show up as the best version of ourselves? In today's episode, I'm talking to

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23:53

HMH: What to expect on race day + runner's race day...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/04/29

The Mother Runner series is here! By popular request, I'm sharing my best hacks as a seasoned runner of 15+ years for starting and actually enjoying running in this 5-part series. So grab your sneakers, pop in your earbuds and let's go on a run together! In Part 5, we're talking about what to expect at your first race, as well as tips for race day. Connect with me:WebsiteInstagramCooking Classes Join the Healthy Mama Cooking Club starting at $3 a month for weekly meal inspiration, member exclusive

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90:16

Q + A: Sister Edition (the highs and lows of...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/04/25

I don't know the last time I had this much fun recording a podcast episode- but when you get me and my sister in a room together, it's bound to be a good time! It wasn't always that way, though- in today's episode we adventure through listener questions on our relationship as sisters, advice for finding a deeper sister relationship as adults, (our very non-professional) tips for cultivating a good sibling relationship in kids and how my own struggles with food and body image affected my sister's

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18:41

HMH: 10 Hacks to make running FUN!

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/04/22

The Mother Runner series is here! By popular request, I'm sharing my best hacks as a seasoned runner of 15+ years for starting and actually enjoying running in this 5-part series. So grab your sneakers, pop in your earbuds and let's go on a run together! In Part 4, I'm chatting about how to make running more FUN!Kris’ Favorite Running Playlists: Fun Run (an eclectic mix of pop, hip hop, rock and broadway): https://open.spotify.com/playlist/2GgfLatoxIqefjJlgilCwK?si=3vQS8yamQru46hCITZqNAw Angsty

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51:14

The Art of Talking with Children with nationally...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/04/18

Having meaningful conversations with kids is one of the best ways to connect deeply with kids and build their confidence, kindness, and creativity. In today's episode, I'm joined by Rebecca Rolland, nationally certified speech-language pathologist, Harvard Graduate School of Education lecturer and author of The Art of Talking with Children to share some incredible simple, practical strategies you can use to help you better connect with your kids through great conversation. I've already started

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40:21

HMH: Tips + Hacks for Fueling Your Runs | Fueling...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/04/15

The Mother Runner series is here! By popular request, I'm sharing my best hacks as a seasoned runner of 15+ years for starting and actually enjoying running in this 5-part series. So grab your sneakers, pop in your earbuds and let's go on a run together! In Part 3, we're talking all about FUELING your run- before, during and after. Please note, though I do have an active certification in exercise nutrition, this episode is meant to be for informational purposes only and not to be taken as medical

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55:53

Improve Your Mood with Food: nutrition tips, foods to...

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/04/11

Research has shown a huge uptick in mood disturbances- everything from anxiety to depression to stress and burnout, in the last couple of years- which is no surprise, given our world but what many of us don't realize is despite there being a lot OUT of our control, there's also so much we can add in to support our mood. In today's episode, I'm chatting with registered holistic nutritionist Andrea Donsky on all things mood-- food, supplements and lifestyle shifts we can make for better mood, better

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27:31

HMH: Must-have and Favorite Running Gear

The Healthy Mama Kitchen Podcast: Healthy Cooking... ·

2022/04/08

The Mother Runner series is here! By popular request, I'm sharing my best hacks as a seasoned runner of 15+ years for starting and actually enjoying running in this 5-part series. So grab your sneakers, pop in your earbuds and let's go on a run together! In Part 2, I'm chatting all of my must-have and favorite runner gear (hint: it's less than you think!). Blog post with full list of running gear and links: https://healthymamakris.com/favorite-running-gear/My Amazon Running Gear List (affiliate

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