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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

71:37

Change your mom life with meditation in just 10...

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

2022/04/04

We've been told countless times about the benefits of meditation for centering our minds, better sleep, anxiety support and so much more- but as busy mamas, it can feel like an impossible task to carve out yet more time for ourselves. So how can we experience the benefits of meditation- in as little as 10 minutes a day? Today's guest Kelly Smith, meditation teacher and creator of the Mindful in Minutes podcast and community, is here to teach us exactly how. We talked about: Separating meditation

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34:10

The Mother Runner Series: 10 tips to start running

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

2022/04/01

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 1, I'm chatting all things how to start (or get back into) running. Connect with me: Website Instagram Cooking Classes Join the Healthy Mama Cooking Club starting at $3 a month for weekly meal inspiration, member exclusive recipes, bonus

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91:16

Q+A: Feeding a Healthy Family with Leah Gallagher |...

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

2022/03/28

It's Q + A time again! This time I'm joined by my IRL friend, mom of three, former nurse, healthy living enthusiast and recipe creator, Leah Gallagher to chat all things feeding a healthy family! We answer your questions on: How to feed different ages together Tips on getting nutrition in kids when they don’t like most foods How to deal with picky kids when each kids wants different things Lunch ideas for kids Favorite healthy dinners + Quick meal ideas Healthy meal staple foods and

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55:54

HMH: Healthier Spring Cleaning | DIY cleaning...

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

2022/03/25

Spring is in the air so it only seemed fitting to chat about spring cleaning hacks! This topic is kind of hilarious coming from yours truly as I'm not naturally one to be a neat freak. But, that being said, I THRIVE in a clean and organized environment. So it's well the effort- especially around the spring season! Today we are going to chat about: - spring cleaning hacks I love - DIY cleaning solutions - natural cleaning products I use - different areas to declutter in your home and life Click

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62:54

Brain-Body Parenting with Dr. Mona Delahooke

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

2022/03/21

Every parent knows all too well the feelings of frustration and hopelessness, not to mention self-criticism and guilt that creep in when their child acts out. Over her decades as a clinical psychologist, Dr. Mona Delahooke has routinely counseled distraught parents who struggle to manage their children’s challenging, sometimes oppositional behaviors. In today's episode, we talk about: - how understanding our nervous system can help us help our kids self regulate - the importance or role modeling

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18:31

HMH: How to kick the caffeine habit

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

2022/03/18

"No coffee? No way, you are a crazy person!" That would have been my response to this episode a while ago, too! In the past, I actually had a caffeine addiction. I LOVE coffee and in one season of my life, I was SO dependent on it. My huge intake of caffeine was not good for my anxiety and my hormone balances and it was negatively impacting many other areas of my life. In today's show, I'll be giving tips to: 1. Reduce caffeine consumption 2. Remove caffeine entirely Let me walk you through

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49:03

KRIS CHATS: on burnout, prioritizing, social media,...

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

2022/03/14

Note from Kris: I recorded this episode sharing about some of my own personal trials and tribulations in this season of my life, prior to the devastating events of the world that occured the week following. So while I still want to share my thoughts with all of you, please know my heart goes out to all who are affected by the humanitarian crises happening and this is in no way to ignore or disregard the current events. Please hang tight for ways we as a community can positively contribute to helping

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38:38

HMH: Anxiety Hacks

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

2022/03/11

I've chatted some on the podcast about my experiences with anxiety and today I'll be sharing some of the healthy copying strategies I've come across through various avenues in my adult years. Do you struggle with anxiety? Check out today's episode to hear what has helped me with anxiety that I hope and pray will give you some relief too! I'm not giving medical advice (not a doctor!) but I do want to put out into the world what has personally brought so much calm back into my own life. Join the

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63:32

Your hormones are your superpower with Dr. Sonya Jensen

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

2022/03/07

Hello hormones! Today I'm talking with Dr. Sonya Jensen about the power of our hormones- and how they can help us to understand our bodies, and ourselves. What we talk about today: - what impacts our hormones - how hormones impact how we feel - how we can support our hormones during the different times of our cycles - the power of understanding hormones - how to use food to support your hormones Full show notes including links mentioned: http://www.healthybalancedmama.com/post/episode-254

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40:24

75+ ideas for your pantry purge!

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

2022/03/04

What's a Pantry Purge? It's where you intentionally go through you pantry (and freezer) and use up what has been sitting there WAY too long! Today we are diving into some of my fav ways to use up items in my pantry. Lots of fun meal ideas coming your way in this episode! Get ready! We are also kicking off today (March 4th, 2022) a FREE Pantry Purge Challenge. Sign up using the link below for loads of fun and effective tips to help you make your Pantry Purple an enjoyable experience! Join the FREE

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3:33

PANTRY OVERRUN? FREEZER FULL? SAVE MONEY + USE WHAT...

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

2022/03/02

Do you feel like your pantry is overrun with items you always seem to need when you’re at the store, but never use? Is your freezer kind of terrifying to open? Do you wish your grocery budget was a little lower? It’s time for a pantry purge! I want to invite you along with me in our FREE community Spring Pantry Purge. We’ll kick off spring by spending the month of March focusing on using what we have in our pantry and freezer- saving money and time with complicated meal plans, while we’re at it

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91:36

Q + A: Marriage Edition (the good, the bad and...

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

2022/02/28

While Danielle is on her maternity leave, I'll be bringing on some fun guests for the podcast's monthly Q + A episode. The first guest? My hubby! Third time guest on the podcast and HIGHLY requested to come back on, Nick is here to answer with me all the submitted questions you guys asked ... about us! Wow! Did LOTS of questions come in. A fun conversation to record and now share with you! So get ready for our marriage style Q + A! Today we chat about: - things that annoy us about each

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30:52

Cooking with Kids Part 4: Skills Ages 6-16

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

2022/02/25

As requested, I've created a Cooking with Kids four-part series, to help YOU help your littles learn cooking skills to serve them well in the future. And now too, as time cooking as a family is bonding, fun, and a great way to make memories (even if they're messy ones!). Plus, gathering cooking skills is SUCH a confidence booster for kiddos and it gives them a sense of belonging. So. Many. Benefits. Let's get those little's in the kitchen with us. Who's excited?! In part four today, we're chatting

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53:14

How to create magic in the bedroom (Pt 2.) with...

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

2022/02/21

We are back for part two of the sex talk! Did you all just shudder, recalling those awkward talks in middle school during health class?! Take heart, friends, today will NOT be like that! Debbie Elzea, Intimacy Specialist and Psychotherapist, is back today to chat all things intimacy and she has a way of making a potentially uncomfortable topic easy and even enjoyable to listen and learn from! Again, if littles are nearby, this episode is not kid friendly and it's recommended you wear headphones

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22:47

Cooking with Kids Part 3: Skills Ages 2-5

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

2022/02/18

As requested, I've created a Cooking with Kids four-part series, to help YOU help your littles learn cooking skills to serve them well in the future. And now too, as time cooking as a family is bonding, fun, and a great way to make memories (even if they're messy ones!). Plus, gathering cooking skills is SUCH a confidence booster for kiddos and it gives them a sense of belonging. So. Many. Benefits. Let's get those little's in the kitchen with us. Who's excited?! In part three today, I'm teaching

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64:00

What men (and women) REALLY want in and out of the...

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

2022/02/14

Ever notice that we live in a sex-crazed world? Yeah, just a little! Yet, so many people are starving for genuine intimacy and connection! Today is a first for the podcast: we are chatting all things SEX! Yes, we ARE going there. Have any little ears nearby? Grab some headphones for this one. Debbie Elzea, a love and sex coach, joins me today to lead a powerful conversation all about intimacy. She candidly shares her own story of an unhappy marriage and how her and her husband discovered the way

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32:53

Cooking with Kids Part 2: Kids Kitchen Tools,...

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

2022/02/11

As requested, I've created a Cooking with Kids four-part series, to help YOU help your littles learn cooking skills to serve them well in the future. And now too, as time cooking as a family is bonding, fun, and a great way to make memories (even if they're messy ones!). Plus, gathering cooking skills is SUCH a confidence booster for kiddos and it gives them a sense of belonging. So. Many. Benefits. Let's get those little's in the kitchen with us. Who's excited?! In part two today, we're talking

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66:10

How to be more productive as a mom (based on YOUR...

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

2022/02/07

As a mama, do you ever feel crazily overwhelmed? Do you feel pressure to do be productive with "all the things"? Do you love the Enneagram? Friend, then this conversation is for you. Today I have Kerri Thompson on, a Certified Enneagram Coach who loves shouting from the mountain tops that no matter what season of life you're in or how chaotic life feels, it is possible for you to transform your days so that they feel less overwhelming. After being a mom who felt like she was drowning daily and

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35:12

Cooking with Kids: Why, how and when to get your kids...

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

2022/02/04

Welcome to a brand new Healthy Mama Hacks series! Yay! As requested, I've created a Cooking with Kids four-part series, to help YOU help your littles learn cooking skills to serve them well in the future. And now too, as time cooking as a family is bonding, fun, and a great way to make memories (even if they're messy ones!). Plus, gathering cooking skills is SUCH a confidence booster for kiddos and it gives them a sense of belonging. So. Many. Benefits. Let's get those little's in the kitchen with

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69:21

Q + A: How to create a balanced exercise routine with...

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

2022/01/31

Hello, friends! Danielle and I are back for another Q & A episode and the theme today is exercise! With Danielle's second maternity leave approaching, we thought we'd have a conversation around healthy mindsets around workouts. This is her last Q & A for awhile! While she is away lovin' on her new babe, I'll have on some other fun guests for Q & A's. Stay tuned for that! We share today about: - balanced exercise routines - tips from both our personal and professional lives about how to approach

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