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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

20:23

HMH: How to do a monthly grocery stock-up

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

2021/02/05

Welcome to Healthy Mama Hacks, a weekly mini-podcast where I share my best tips for hacking your healthy mama life, with simple tips for easier eating, cooking, and living a healthy mama life- in 20 minutes or less.FREE PRINTABLE EPISODE GUIDE: https://healthy-mama.ck.page/episode-144Past Healthy Mama Hacks Episodes: HMH 5 How to make grocery shopping easier HMH 4 Why you need a staple groceries list HMH 3 The two lists you need to make meal planning a breeze HMH 2 How to organize your

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76:32

Holistically Healthy Kids with Joy McCarthy, holistic...

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

2021/02/01

This week we are diving deep into the world of children's nutrition and how we, as parents, can raise holistically healthy kids without the added stress of food restriction or forcing our kids to eat healthy. ABOUT JOY: Joy McCarthy is a Holistic Nutritionist and founder of JoyousHealth.com, an award-winning website focused on healthy living. She is a bestselling author of Joyous Health, The Joyous Cookbook and Joyous Detox, a World Gourmand Cookbook Award recipient. She is also the co-host of the

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13:04

HMH: How to make grocery shopping easier

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

2021/01/29

Welcome to Healthy Mama Hacks, a weekly mini-podcast where I share my best tips for hacking your healthy mama life, with simple tips for easier eating, cooking, and living a healthy mama life- in 20 minutes or less.FREE PRINTABLE EPISODE GUIDE: https://healthy-mama.ck.page/episode-142Past Healthy Mama Hacks Episodes: HMH 4 Why you need a staple groceries list HMH 3 The two lists you need to make meal planning a breeze HMH 2 How to organize your recipes HMH 1 5 things that make my life

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26:18

4 reasons you overeat (and how to stop)

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

2021/01/25

We've all been there: buried under a pile of blankets on the couch mindlessly snacking away as we binge-watch our favorite TV show and then all of the sudden you hit the bottom of the bag that you could've sworn was full 2 minutes ago... No judgment here! Overeating happens to the best of us, but there are likely some underlying factors and reasons that need to get addressed so you can get back to living the balanced life that you know your body needs. This week I'm going in deep with the 4 reasons

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13:55

HMH: Why you need a staple groceries list

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

2021/01/22

Welcome to Healthy Mama Hacks, a weekly mini-podcast where I share my best tips for hacking your healthy mama life, with simple tips for easier eating, cooking, and living a healthy mama life- in 20 minutes or less.Past Healthy Mama Hacks Episodes: HMH 4 Why you need a staple groceries list HMH 3 The two lists you need to make meal planning a breeze HMH 2 How to organize your recipes HMH 1 5 things that make my life easier The Healthy Mama Meal Planner Connect with

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73:07

Can wine be a part of a balanced life? Learning about...

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

2021/01/18

Wine. Vino. Vin. Whatever you call it, it's likely a part of your world and you may be wondering-- can I drink wine and still be balanced? Is wine good for me? This week I brought on a VERY special guest, Todd White, who is the owner and founder of Dry Farm Wines, to talk all about natural wines and how to incorporate wine drinking and balanced living in a way that works best for you.Get a bottle of wine for a penny: http://www.dryfarmwines.com/healthymamakrisAbout Todd:Todd White has been a serial

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17:19

HMH: The two lists you need to make meal planning a...

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

2021/01/15

Welcome to Healthy Mama Hacks, a weekly mini-podcast where I share my best tips for hacking your healthy mama life, with simple tips for easier eating, cooking, and living a healthy mama life- in 20 minutes or less. 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 Meal Planning

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14:13

When it feels like all your friends are on a diet

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

2021/01/11

A new year has started, so the diet talk has ramped up yet again. It might feel like all of your friends are raving about the newest fad diet-- or maybe even worse they're shaming themselves into restriction. So what do you do? This week's episode focuses all on how to handle your inner circle's desire to diet and how to not let it get in your head. Join the Supermama Society for more tips, tricks, and a community of support: http://bit.ly/SMSNY21 Connect with Kris:Website Instagram Healthy

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19:30

Healthy Mama Hacks: How to organize your recipes

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

2021/01/08

Welcome to Healthy Mama Hacks, a weekly mini-podcast where I share my best tips for hacking your healthy mama life, with simple tips for easier eating, cooking, and living a healthy mama life- in 20 minutes or less.Past Healthy Mama Hacks Episodes: HMH 4 Why you need a staple groceries list HMH 3 The two lists you need to make meal planning a breeze HMH 1 5 things that make my life easier The Healthy Mama Meal Planner Connect with Kris: Instagram Website Healthy Balanced Mamas

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12:44

A new way to look at food in 2021

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

2021/01/04

It’s the start of a new year, and there is a really good chance you’ve set some goals for yourself, this year- maybe even health and wellness goals. But statistically, most of us won't reach our goals- and even if we do, they don't last, and we end up in an on-again, off-again cycle. So why do so many of us stay trapped in this on-again, off-again cycle? We stay in it because of our MINDSET. Today I'm sharing three mindset shifts that will help you look at food in a whole new way in 2021.Join the

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17:34

Introducing Healthy Mama Hacks: 5 things that make my...

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

2021/01/01

Welcome to Healthy Mama Hacks, a weekly mini podcast where I share my best tips for hacking your healthy mama life, with simple tips for easier eating, cooking and living a healthy mama life- in 20 minutes or less.Past Healthy Mama Hacks Episodes: HMH 4 Why you need a staple groceries list HMH 3 The two lists you need to make meal planning a breeze HMH 2 How to organize your recipes The Healthy Mama Meal Planner Connect with Kris: Instagram Website Healthy Balanced Mamas Community Supported

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51:32

BONUS: Finding true balance in 2020: a look back, and...

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

2020/12/30

Goodbye, 2020, hello a fresh start! The future is BRIGHT for Healthy Balanced Mama and I can't wait to have you along for the ride!Connect with me:WebsiteInstagramHealthy Balanced Mamas Facebook CommunityThe Supermama Society Group Coaching 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

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74:32

A new approach to goal setting: creating a vision for...

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

2020/12/28

Have you ever set goals for the new year only to feel like a failure just a few short weeks (or maybe even days!) in? Today I am joined again by my friend Sarah Dalton, founder of A Simply Big Life and creator of the Peace and Productivity planner, a unique planning system to help you plan not just your days- but a life based on what actually matters, to talk about what it means to create a VISION for the new year, and look at goals in a whole new way. Join the FREE Simplify & Thrive Challenge:

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21:59

Why your efforts to diet haven't lasted (and what does)

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

2020/12/21

Have you made a health goal, only to fall off of it after a few weeks (or maybe sooner)? While I’m not against you having goals to live a healthier life, we know dieting simply doesn't work long term ... but they’re appealing-- and we feel like they’re our only option. The CDC reports that 49.1% of Americans admit to attempting to lose weight in the past 12 months. If we are all trying to do the same thing, and it isn't working for the majority of us (which it isn't!) it is by far time to start

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63:58

Releasing body shame, loving your body and natural...

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

2020/12/14

Is it possible to love yourself to weight loss that's natural, and not filled with shame or restriction? Can you love yourself, while still holding the desire for your body to change? Elizabeth Dall is here to share how you can do exactly that-- in a way that is full of body love, grace and joy in food and movement. About Elizabeth:Elizabeth Dall, M.S., CEP, is the owner of awomanofwellness.com and helps women who are fed up with dieting make peace with food and find love for their bodies. Elizabeth

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20:36

Sustainable weight loss: Is it possible for you?

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

2020/12/07

Last week, I talked about a topic that has come up again and again in working with clients and in the community- and that is health goals + weight loss. I talked about why weight loss isn’t a health goal- but how SHIFTING our goals might lead to weight loss. Check out this week's episode as I deep dive into how to determine your real goals and how to do it sustainably.Grab my FREE Balanced Holiday Eating series to embrace balance and get off the binge and guilt cycle, this holiday season. Join for

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23:07

Weight loss, health goals and Intuitive Eating

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

2020/11/30

I want to talk about a topic that has become a little taboo in the Intuitive Eating space, but I’ve been hearing come up a lot lately in coaching sessions and in the Supermama Society, which is my group coaching membership- and that is weight and weight loss. Weight is not the most fun to talk about as someone who shares about Intuitive Eating because people are very divided about the topic of weight loss as a goal. But I have MANY women come to me telling me they want freedom with food but they

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11:00

How to deal with food guilt the day after a holiday

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

2020/11/27

I want to share some encouragement with you about what to do the day after a holiday. I know the holidays might look a little different this year… but we’re still celebrating, and celebrating often comes with extra eating. So this week I want to talk about what to do AFTER a party, after an event, where you might have eaten a bit more than usual… and you might feel a little guilt, especially if you’re working on living a healthier life or you’re on your intuitive eating journey.Grab my FREE

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25:16

How to create a healthy balanced holiday

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

2020/11/23

The holidays might look a little different, this year- but that doesn’t mean they’re easy for those of us who have had a hard relationship with food or simply want to live a balanced life, and might feel a little thrown off by all of the holiday hustle and bustle, extra food and traditions- whatever they might look like for us. So in today’s episode, I'm giving you a little encouragement and some actionable steps for surviving the holidays as a balanced eater.Grab my FREE Balanced Holiday Eating

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23:30

BONUS: Our Family's Weekly Routines for living a...

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

2020/11/20

"But how do YOU get it done? How do you do the meal planning, the meal prep and grocery shopping while running a business, homeschooling and all the things?"I get a variation of this question weekly, usually to my DM's on Instagram, and the truth is-- I prioritize it, and I let a LOT of other things go. But the routines we have in place are what keep our family running- as smooth as possible, and yes- some weeks are MUCH more smooth than others. In this bonus episode, I'm sharing with you the exact

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