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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

30:38

Soup Season: how to make delicious soups from scratch

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

2022/01/28

It's soup season! Let go of that can of soup- tune in to learn how to make any soup more delicious- and what you need to get over the intimidation of making soup from scratch. 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 cooking videos and quick kitchen tips, monthly bonus podcast episodes and more! Connect with Kris: Healthy Mama Kris Blog Healthy Mama Kris on IG FREE

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66:28

Sleep Drive, Circadian Rhythm and how to get better...

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

2022/01/24

Trouble sleeping? Then this episode is one you don't want to miss! The topic of today's episode is sleep health! Busy mom, news anchor, sleep expert and author? Yes, yes and YES! My guest today checks all the boxes. Diane Macedo is currently an anchor and correspondent for ABC News, appearing on Good Morning America, Nightline, America This Morning and MORE! Today she joins me to share about sleep deprivation and how her own issues with sleep as a news anchor led her to research quality sleep and

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18:52

Making Healthy Delicious: Veggielicious

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

2022/01/21

So you want to eat healthier, this new year. But as we all know (even if we don't want to admit it), we tend to only stick to things we enjoy. I truly believe eating real food shouldn't feel like a sacrifice- it should be delicious! So in this three-part series, I'm giving you my best tips (as a former personal chef + current healthy recipe developer) for making healthy eating TRULY delicious. In part three, we're tackling VEGGIES! How do we make those veggies we KNOW are good for us taste better

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39:18

BONUS: Our First Family Road Trip: How we survived 64...

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

2022/01/19

No, we're not crazy (ok, maybe a little)- we traveled over 2,700 miles with two kiddos (8 and 4) for just TWO and a half days in the sun. Did we survive? YES! Was it worth it? 100%. In this special bonus episode, I'm sharing how we survived 64 hours in the car with two kids with very little tech (and stayed pretty healthy along the way). Click here for all our family road trip essentials Connect with me: Instagram Website Online Cooking Classes Join the Healthy Mama Cooking Club starting at

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72:28

The Gut-Hormone Connection with Lahana Vigliano,...

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

2022/01/17

Lahana Vigliano joins me today to discuss the fascinating connection between gut health and balanced hormones. She shares why the simple question "why?" can be so powerful in identifying what is going on in your body when something feels off. Often, the answer has something to do with your gut! Lahana holds a Bachelor of Nutrition Science degree and is almost finished with her Masters of Human Nutrition and Functional Medicine. As you'll hear during our interview, this wife and mama of two is

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23:41

Making Healthy Delicious: Swaps that make sense

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

2022/01/14

So you want to eat healthier, this new year. But as we all know (even if we don't want to admit it), we tend to only stick to things we enjoy. I truly believe eating real food shouldn't feel like a sacrifice- it should be delicious! So in this three-part series, I'm giving you my best tips (as a former personal chef + current healthy recipe developer) for making healthy eating TRULY delicious. In part 2, we're talking about when and how to make swaps (that make sense!) from processed food to real

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51:38

What's up with your Microbiome? Microbiome 101 for...

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

2022/01/10

In today's episode, I had the joy of chatting with author, Ara Katz, all things microbiome. And surprise! I had a second guest on the show ... my oldest daughter, Sage. How fun! Ara Katz, mama and Seed Health Co-Founder + Co-CEO, has a new amazing children's book out on the topic of the microbiome! Ara is very passionate about teaching the younger generation the importance of the microbiome and it's overall impact on our health. In this episode, you'll hear: Sage ask Ara all her questions

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37:09

Making Healthy Eating Delicious: The Basics

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

2022/01/07

So you want to eat healthier, this new year. But as we all know (even if we don't want to admit it), we tend to only stick to things we enjoy. I truly believe eating real food shouldn't feel like a sacrifice- it should be delicious! So in this three-part series, I'm giving you my best tips (as a former personal chef + current healthy recipe developer) for making healthy eating TRULY delicious. In part 1, we're going over the basics- 10 tips for making healthy food delicious. Spice Shelf Seasoning

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92:41

What you NEED to do for good gut health with...

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

2022/01/03

Welcome to the FIRST EPISODE in our highly requested Gut Health Series! Josh Gitalis kicks the series off with a bang, sharing his expertise on gut health from a functional clinical nutritionist's perspective. Josh runs a Toronto-based, private practice, with a worldwide client base. As a leader in his field, he teaches Clinical Nutrition for several natural health colleges and has made several TV appearances. Over a decade ago, Josh helped me personally heal my gut, balance my hormones and

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58:46

BONUS: The wild ride of 2021, 21 things that made my...

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

2021/12/31

2021. Phew. We made it. This year was a wild ride. We had a lot of really hard stuff happen in our family, a lot of loss, and it really forced me to take a step back and change the way I was doing a lot of things. In many ways, I’m really grateful for the hard because it did force me to take a step back, take a hard look at my life and my business and make some really important changes. I re-prioritized a lot in my life, focused a LOT on my mental and physical health, my marriage and my family. I

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20:31

HMH: My super specific, crazy effective new year's...

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

2021/12/24

In the last Healthy Mama Hacks episode, we talked about the #1 thing you need to do to create long-term change. But how do you then break down your new New Year's goals- so you actually make progress? I'm sharing my tried and true tips for goals that you can start making progress on NOW. Grab your copy of the 2022 Healthy Mama Meal Planner: https://www.healthymamakris.com/mealplanner Connect with me: Website Instagram Cooking Classes Join the Healthy Balanced Mamas Facebook Community Join the

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102:56

Q + A: Balanced New Year's Goal Setting, Habit...

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

2021/12/22

Surprise! 🎉 We're practicing what we preach and taking a little Healthy Balanced break (though stay tuned for a special pre-scheduled year-end recap from Kris, coming next week) so this week's Q + A is EARLY- we are so excited to talk all about what it means to create healthy balanced new year's goals, our favorite tools for setting and keeping goals and habits, wellness trends and more. We answer questions on: How to set healthy goals without dieting Tips on setting new years goals that are

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77:41

The art of self care and becoming a zen mommy with...

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

2021/12/20

Self care is a buzzword, but what does it really mean to practice the art of self care as a busy mom, a working mom, a spouse, a friend- and all the roles we play? Jessica Gershman, also known as the Zen Mommy, wasn't always such a zen mommy- but she wants moms to know that self care doesn't have to feel impossible, it can be as simple as a few deep breaths, and in today's episode we talk about her journey from being anything but a zen mommy, and daily practices you can adopt right now for more

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19:54

HMH: The resolution trap- the #1 thing you need to do...

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

2021/12/17

We've talked over and over on this podcast about how trying to make sweeping changes sets us up for failure, but somehow, many of us STILL come into the new year feeling like we need to make grand resolutions- whether it’s with our health or otherwise. But we KNOW resolutions don’t last. So how do we avoid the resolution trap- wanting to make the big changes and them not lasting- and actually create changes that last? This is the #1 thing you NEED in order to create long-term change. Grab your copy

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56:12

Dealing with picky eaters and staying chill at...

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

2021/12/13

Is it really dinnertime unless someone says "I don't want to eat that!"? Most of us have experienced kids who are, shall we say, a little more selective. So what do us mamas do to to encourage our kids to eat (and enjoy) healthy food- and still stay chill at dinnertime? In this episode, I'm joined by my friend Heather Englund, third(!) time guest, mom of four, health coach, fitness instructor and author of the new Everyday Muffin Party to talk real kids, real life and real dinnertime. Connect with

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15:35

Holiday Hacks: How to be a helpful party guest

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

2021/12/10

In the first two Healthy Mama Hacks Holiday Series, we chatted about how to be a great host, and how to get that holiday meal on the table (in a reasonable amount of time). But what about when you're a guest? In today's episode, I'm sharing my best tips for being a helpful party guest. Episodes Mentioned: Holiday Hacks: how to get that holiday meal on the table Holiday Hacks: how to stress less about hosting Healthy Balanced Mama Holiday Gift Guide Grab your copy of the 2022 Healthy Mama Meal

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71:23

How to create habits (that actually stick) with...

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

2021/12/06

Most of us understand by now that sweeping changes don't last- it's the small habits that truly create long-term change in our lives. But what is it that makes creating habits so hard-- and how do we create habits that actually stick? I'm talking with holistic health and mindset coach Sabrina Magnan all about what it means to do just that. In this episode, we chat about: Sabrina's journey from competitive synchronized swimming and obsession with health to finding true balance why habits win

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23:24

Holiday Hacks: Meal Planning with Holiday Leftovers

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

2021/12/03

The holidays are here-- and whether you're hosting or not, you might have a lot of leftovers on your hand! So how do you meal plan with a fridge full of holiday leftovers?? Here are my five best tips! Free Flexible Meal Planning Guide: http://www.healthymamakris.com/mealplanguide Grab your copy of the 2022 Healthy Mama Meal Planner: https://www.healthymamakris.com/mealplanner Connect with me: Website Instagram Cooking Classes Join the Healthy Balanced Mamas Facebook Community Holiday music

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78:42

Q + A: Creating a Healthy Balanced Holiday with...

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

2021/11/29

Kris and co-host Danielle are back for Q + A #3-- we're chatting all about having a healthy balanced holiday season! We're answering: How to deal with the all-or-nothing trap regarding holiday treats? How to stop overeating at every holiday party How to stop overeating holiday leftovers when one day is good but one week feels bad Balancing the to-do, social, gift buying, want to stay present and enjoy my time and family Tips on stressful family members We also chat our own favorite holiday

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70:13

Balanced Mama Holiday Gift Guide 2021: Gifts for...

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

2021/11/26

The 2022 Healthy Balanced Mama Holiday Gift Guide is here... in podcast form! See the full gift guide blog post with links: https://healthymamakris.com/post/gift-guide-2021 Get the Healthy Mama Meal Planner with BONUS SOS Family Dinner e-book for a limited time: http://www.healthymamakris.com/mealplanner Connect with me: Website Instagram Healthy Balanced Mamas Facebook Community Cooking Classes Join the Healthy Mama Cooking Club starting at $3 a month for weekly meal inspiration, member

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