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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

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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72:16

Financial freedom and holiday spending with Sami Womack

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

2020/11/16

How do you feel about money? Ok, better question- how would you LIKE to feel about money? I am so excited about today's guest, Sami Womack, and her actionable steps for not just your budget- but your mindset around it, especially when it comes to paying off debt and holiday spending (without going into debt). If you've ever felt like you're in a debt hole you can't quite seem to climb out of, you've felt the strain of holiday spending, or you just need a mindset reset when it comes to your family's

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84:04

The Fifth Vital Sign for fertility and beyond with...

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

2020/11/09

How familiar are you with your female cycle? I know I hadn't heard of the Fertility Awareness Method for most of my life, until I decided to go off of hormonal birth control about eight years ago and wanted another solution to become better in touch with my body and both prevent (at the time) pregnancy-- and eventually optimize my fertility for conception. It was even more helpful as I was working on balancing my hormones with a diagnosis of PCOS, when I started understanding how important an

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67:19

Baby Making and Beyond and expecting the unexpected...

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

2020/11/02

Friends... this guest is a dream guest if there ever was one. The Balanced Bites Podcast was the first podcast I ever listened to, and today's guest helped me personally, even before either of us were mamas, with my journey to finding holistic wellness and balance. Now, as a mama of two, Best Selling Author and Nutritional Therapy Practitioner, Liz Wolfe has devoted her work to sharing about healthy living, safer skincare and supported parenting and she is on today, to share about baby making- and

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79:15

A real and raw look at pregnancy loss with Alyssa...

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

2020/10/26

Trigger Warning: This podcast episode describes the process of pregnancy loss, both physiological and emotional in great detail and may not be appropriate for younger audiences and those who might find the subject matter triggering.Ten to fifteen of every 100 pregnancies results in loss, according to March of Dimes. Other statistics show it's closer to 1 and 4. In the circles I am in- it's closer to 1 in 2. Pregnancy loss is so common, and so incredibly devastating, and yet not talked about nearly

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77:00

Balanced Postpartum Nutrition with Michelle Tagge, NTP

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

2020/10/19

We get the full run down on what to eat (and not) during pregnancy- but most of us are left without much information when baby is born. But postpartum nutrition is just as important in supporting our health (and baby) for the immediate postpartum, and beyond- so what does balanced postpartum nutrition look like?In Part 2 of our Women's Health Series, I'm joined by Michelle Tagge, Functional Nutritional Therapy Practitioner, who shares simple, practical and impactful changes we can make to our

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89:00

Real Food for Pregnancy with Lily Nichols, RDN, CDE

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

2020/10/12

When I did a call out for topics for Season 3 of the podcast, pregnancy and postpartum came out number one, and I knew just the guest I wanted to have one. Not only is this guest a wealth of knowledge- she also helped me personally cultivate a healthier pregnancy with my second daughter than my first- so I am so thrilled she said "yes" to being a guest!In the first part of our Women's Health Series, we're talking to Lily Nichols, RDN, CDE, expert on prenatal nutrition to talk all about what it means

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47:50

BONUS: Busy Mama Meal Prep

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

2020/10/09

Just like with nutrition- there is NO one size fits all when it comes to meal prep! I like to bust through the myth that meal prep is supposed to look the instagram image you see of all the little tupperware containers perfectly portioned out with all of the prepper’s meals for the week laid out, bodybuilding style. Been there, over that. That is not realistic meal prep for a busy mama who desires to live a balanced life!But there ARE ways you can prep in a way that works for YOUR life, and today I

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17:41

Does food freedom feel less calm, and more like...

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

2020/10/05

Something I’m hearing women struggle with a ton is ditching diets and going through the intuitive eating process, but feeling really chaotic and haphazard with their eating. They crave the structure of diets... but they don't want to fall back into the cycle of on-again, off-again dieting. Tune in to today's episode to learn the middle ground- where structure and intuitive eating align.Healthy Mama Meal Prep has been fully updated and expanded- and it's open for enrollment! Get 20% off using code

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63:15

Health at Every Size, Thin Privilege and Taking...

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

2020/09/28

Health at Every Size-- what does it even mean? Can humans really be healthy at every size? Health at Every Size and Intuitive Eating go hand in hand- accepting our bodies is a crucial part of embracing freedom with food- but there is a lot of confusion and misinformation around what Health at Every Size means, and what the movement represents- and how a Health at Every Size approach can help you live your healthiest life- beyond dieting- as well as help the world become a more accepting place. Today

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79:12

Peace and Productivity with Sarah Dalton

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

2020/09/21

What does it mean to live a life of peace- and productivity? What would it look like if you truly embraced living a life according to your values, if you managed your energy instead of ending every day exhausted and actually starting to ENJOY your life with your family? Sarah Dalton, founder of A Simply Big Life and the Simply Big Life planner is on this week to share with you what it looks like to embrace a simply big life- how to find peace and productivity (yes, it's possible) and start

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59:32

Super Healthy Kids Meals with Natalie Monson, RD of...

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

2020/09/14

Creating healthy kids lunches (not to mention breakfast) can feel like an added stress, right along with the rest of the adjustments that go along with back to school (especially with so many changes, this year!). In this episode, I talk with Natalie Monson, RD of Super Healthy Kids all about how to create healthy kids lunches with her super simple system, how to create more ease at breakfast time (she gave an awesome tip I'm going to implement, myself!) how to encourage more selective kids and how

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100:27

Growth Mindset as a mom and simple, stress-free...

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

2020/09/07

What does it mean to be a lifelong learner, to have a growth mindset as a mom? I think for many of us, entrance into motherhood feels a little bit like a surrender to our former lives, into a new role as a mom. But being a mom doesn't mean we stop growing- it simply means our lives have expanded, we have new and different priorities- but we are still US, and when we lose our sense of self, our sense of growth- it's hard to pass that onto our littles. This is why I am SO excited to share this

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11:12

3 Ways to Simplify Meal Planning

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

2020/09/04

Meal planning can feel like a chore, I know. It’s one of those necessary evils no one wants to do but everyone knows is beneficial, so many of us do it, reluctantly. And sometimes our plans work and sometimes they totally fail… sometimes they’re delicious and sometimes they’re downright boring. But as with any habit that is going to improve our life, consistency is key- and meal planning should make your life EASIER, not harder. So today I want to share three strategies for simplifying meal

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14:33

Strategies for a Healthier + Less-Stressed Back to...

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

2020/09/02

In the second part of my Season 3 kickoff week, I want to talk Back to School! Specifically, healthy habits for a less-stressed back to school. It’s the first week back to school for many of us around the country and the transition, no matter what the situation is for us, can feel overwhelming. But creating some healthy habits around the school year can be helpful to ease the stress on our bodies and help things to feel a little less hectic. So today, I want to share some strategies for a healthier,

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10:29

It's Season 3! Redefining Balance

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

2020/08/31

Welcome to Season 3! Today I want to kick off Season 3 talking about what it means to REDEFINE balance. I shared a little of my journey and mindset shifts over the past year about what it means to eat and live intuitively, and truly embrace freedom with food. But something that I’ve been hearing a ton from women, especially in the personal development world, is that ‘balance is a myth’. I wrote a blog post about this, this summer and I really wanted to share more about that with you. Because I don’t

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78:28

BEST OF: Paige Schmidt talks why the way we think...

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

2020/08/24

I'm taking a (short) podcast break to relax and hang with my fam! Today's episode is a REPLAY of my #4 BEST-OF Episode: Episode 046 with Paige Schmidt.Original Show Notes + LinksWhat is it about meal planning that feels SO daunting? It should be simple- write down a few meals your family might like next week, get the ingredients and cook away! But the reality is, we live BUSY lives and creating a plan that actually WORKS for our family can be a struggle. We create a plan and it sounds perfect, until

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76:07

BEST OF: Simi Botic talks letting go of perfection

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

2020/08/17

I'm taking a (short) podcast break to relax and hang with my fam! Today's episode is a REPLAY of my #3 Best-of Episode- Episode 076 with Simi Botic.Original Show Notes + LinksWhat is it about meal planning that feels SO daunting? It should be simple- write down a few meals your family might like next week, get the ingredients and cook away! But the reality is, we live BUSY lives and creating a plan that actually WORKS for our family can be a struggle. We create a plan and it sounds perfect, until we

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44:22

BEST OF: Erin Todd of Ginger in Progress talks...

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

2020/08/10

I'm taking a (short) podcast break to relax and hang with my fam! Today's episode is a REPLAY of my #2 Best-of Episode- Episode 051 with Erin Todd.Original Show Notes + LinksWhat is it about meal planning that feels SO daunting? It should be simple- write down a few meals your family might like next week, get the ingredients and cook away! But the reality is, we live BUSY lives and creating a plan that actually WORKS for our family can be a struggle. We create a plan and it sounds perfect, until we

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