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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

23:04

BONUS: Exercise and Movement during a crisis

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

2020/04/10

Last week, I asked the ladies in my group coaching program, The Supermama Society, to share with me what they most wanted extra support on during this time of quarantine/social distancing- and it was a resounding YES for learning more about how to deal with the stress of not moving as much. When I recorded it and listened to it back, I realized how applicable it could be to all of you, as well- so I thought I'd share it as a special bonus episode.Connect with me: Get on the Supermama Society

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71:39

Marie Kondo-ing your family meals with Kristen...

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

2020/04/06

Have you ever though of your nutrition like Marie Kondo thinks of organizing? Me either. But as a mom, simplifying in the kitchen is huge and this mama has a passion for making healthy meals happen fast.On this week's episode of the podcast, I'm joined my fellow healthy mama Kristen Noriega of @holy.healthy.mama, a dietitian and simple family meal pro, to chat all things Marie Kondo-ing your food (it's a thing, and she shares why!) and getting family meals on the table, fast.Listen to my episode on

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41:11

A mom's journey to finding food and body freedom

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

2020/04/03

Today in this extra special bonus episode I'm joined by Christina, a mom of two with an incredible story of finding freedom with food and her body. After years of yo-yo dieting, emotional eating and stressing about food and her weight, Christina shares how letting go of the fight with food and her body allowed her to have peace and create the example she's always wanted to be for her kids. I KNOW you are going to love hearing her story.Stress less about food and uncomplicate eating once and for all:

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23:42

How routines and rituals support wellness without...

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

2020/03/30

Last week I shared the four foundations of Uncomplicated Eating, my framework for taking the stress out of eating so you can eat well and live well, without rules and bring the joy back into eating, again. One of the foundations I talked about was simplifying nutrition, and developing daily and weekly routines and rituals to make eating well and living well EASY. This is something I am SO passionate about, and wanted to dig into a little deeper today- one, because I think it’s really powerful, and

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19:05

4 Foundations of Uncomplicated Eating

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

2020/03/23

Over the last couple of months, I’ve been aiming to share with you some practical advice on what it looks like to begin to make peace with food and your body, and really step into food freedom, the space I like to call your beautiful balance- where eating and living feels easy, stress-free- at least most of the time- and you can nourish yourself and your family well without rules or control. What this all comes down to, is uncomplicating eating. Because if there is ONE thing I’ve learned working in

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31:09

BONUS: Why you might be feeling crazy around food...

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

2020/03/20

What a weird time we are in. I never could have predicted this would be the start to our year- I don’t think anyone could have. All of a sudden we have COVID-19 to throw us for a loop and I know firsthand how anxiety-provoking and stressful these uncertain times can be. Which is why I wanted to hop on, today, on an unplanned, mostly unscripted bonus episode to be here with you, hold the space for you during this unsettling time and provide some encouragement if you’re feeling the weight of the world

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17:14

Choosing self care over self control

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

2020/03/16

One of the biggest shifts you’ll ever make regarding food freedom and respecting your body is shifting from a mindset of self control to one of self care. We talk a LOT about the detriments of controlling your food and obsessing over controlling your body size, and this is an important step to food and body freedom. But in order to begin to truly love our bodies, we need to CARE for our bodies. I hope this one hits home for you, today.Are you ready to stress less about food so you can enjoy life

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64:07

Body Positivity, Getting comfortable with weight gain...

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

2020/03/09

How comfortable are you with your body changing? Do you consider yourself body positive? I know for myself, the answer was not at all-- for a really long time. But one of the women who helped shift my perspective, and embrace my body exactly how it is- is Victoria Myers. Victoria Myers is a fabulous non-diet dietitian, women's health advocate, and host of one of my personal favorite podcasts, the Nourishing Women podcast. A new mama herself, I asked her to come on and share with us what it means to

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14:30

The truth about body respect

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

2020/03/02

I was talking with a client last week, and we were chatting about some of the ways she felt about her body, and that she felt like she could never respect her body the way it was then. And we started talking about what it actually MEANS to respect our bodies. I hope this one resonates with you- I think it will. Find me: www.healthymamakris.comInstagram: @healthymamakris 1:1 Health Coaching Ask a question for the podcastJoin my free Facebook group, Healthy Balanced Mamas, to connect, share takeaways,

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74:47

Letting go of perfection and embracing being...

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

2020/02/24

Simi Botic was once a "food-obsessing, schedule-filling, to-do-list checking, compulsive-running, corporate attorney" until she gave it all up, letting go of perfection (but not without a fight) to embrace a beautifully imperfect life. This episode is going to rock your mindset and change your perspective as she shares her story of breaking free from perfectionism, finding freedom with food-- even with dietary constraints and how to embrace a beautifully imperfect life. About Simi: Simi Botic is a

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76:04

Discovering Your Internal GPS through The Enneagram...

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

2020/02/17

There is a whole new world out there of learning about yourself and your tendencies- and the Enneagram is one of my favorite ways to discover more about myself, and the people I'm in relationship with. It's an incredible tool in growing in self awareness, and I am all about it. Jess Gaertner calls it your Internal GPS and as an Enneagram coach, I asked her if she would share more about how the Enneagram can help us in our relationships with our kids, our spouse, and ourselves. We talked about each

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71:30

BONUS: Our Intuitive Eating journey as a couple +...

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

2020/02/14

In this special Valentines Day BONUS episode, my husband Nick and I sit down and chat our journey as a couple, through diets and disordered eating and into Intuitive Eating- how it's changed our relationship and our best advice for supporting your partner on their Intuitive Eating Journey.Find me: www.healthymamakris.com Instagram: @healthymamakris 1:1 Health Coaching Ask a question for the podcast Join my free Facebook group, Healthy Balanced Mamas, to connect, share takeaways, questions, support

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79:06

Why things happen FOR you: food freedom and chronic...

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

2020/02/10

Finding food freedom while navigating a chronic illness (or more than one chronic illness) is no easy feat- but Chelsea Gross does it with grace, and shares an incredible message along the way: you can feel free around food and confident in your body, despite your circumstances. Tune in to today's episode for our incredible conversation on living with chronic illness, mindset shifts and learning to accept our bodies, exactly as they are. About Chelsea: Chelsea Gross is a Certified Nutrition +

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14:28

3 tips to better tune in to your body

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

2020/02/03

Three weeks ago, I talked about the importance of allowing yourself permission to eat all foods as an essential part of the process of learning to eat intuitively and find YOUR beautiful balance, to let YOUR body be the guide when it comes to making food choices, so you can truly make the choices that serve YOU. But there’s sometimes a roadblock that tends to come up after we enter this permission phase, and it keeps us from moving forward in our Intuitive Eating journey-- or sends us right back

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45:42

Weaving faith, fitness and freedom in eating and life...

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

2020/01/27

When it comes to weaving her faith, fitness and freedom with food- Taylor Kiser is a wealth of wisdom. We had an incredible conversation about finding freedom with food, our worth in God and finding our happy place with eating in a way that feels good, honors our bodies and is totally, completely, free-- just like God meant it to be. About Taylor: Taylor is the blogger, recipe developer, photographer and general mess maker behind the blog “Food Faith Fitness.” Her blog aims to show that eating

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51:46

A conversation about body image, motherhood and...

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

2020/01/20

Today I'm sharing a bit of a different podcast, with you all- and I'm super excited about it! Tanja Shaw and I came together and asked our communities for questions surrounding body image, motherhood and intuitive eating- and we got four GREAT questions we answered together on this podcast. We talked about: As a mom, how are you raising girls (kids) with good body image? How do you teach an intuitive eating style to kids? How do you stop comparing yourself to social media/ online image? I'm

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23:40

Your Food Peace Superpower: Permission

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

2020/01/13

Permission is a funny thing. We often feel like if we give ourselves permission to eat ANYTHING, we'll eat EVERYTHING. Then, when we don't give ourselves permission, we feel constrained and end up over-doing anyway, later on. It feels like a constant fight- so how do we make true peace with food? The secret-- your food peace superpower- is permission. Listen in for the power of permission, and a little life update. Today is the LAST day to join the Supermama Society, my online, intuitive-eating

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11:55

Habits Restart Day 10: Balance

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

2020/01/10

Welcome to the Healthy Mama Habits Restart! In this 10-day mini-series, we're exploring what it means to create meaningful habits in our health and life-- that actually last. We are spending the last three days talking about what it looks like to explore Gentle Nutrition. Today is Day 10: Balance.Get the workbook and emails as well as access to our private Facebook community: http://www.healthymamakris.com/habitsRegistration to The Supermama Society Membership is open for a limited time! Join for

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7:54

Habits Restart Day 9: Moderation

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

2020/01/09

Welcome to the Healthy Mama Habits Restart! In this 10-day mini-series, we're exploring what it means to create meaningful habits in our health and life-- that actually last. We are spending the last three days talking about what it looks like to explore Gentle Nutrition. Today is Day 9: Moderation. Get the workbook and emails as well as access to our private Facebook community: http://www.healthymamakris.com/habitsRegistration to The Supermama Society Membership is open for a limited time! Join for

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11:12

Habits Restart Day 8: Variety

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

2020/01/08

Welcome to the Healthy Mama Habits Restart! In this 10-day mini-series, we're exploring what it means to create meaningful habits in our health and life-- that actually last. We are spending the last three days talking about what it looks like to explore Gentle Nutrition. Today is Day 8: VarietyGet the workbook and emails as well as access to our private Facebook community: http://www.healthymamakris.com/habitsRegistration to The Supermama Society Membership is open for a limited time! Join for

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