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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

7:13

Habits Restart Day 7: Evening Routine

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

2020/01/07

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. Today is Day 7: Evening RoutineGet 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 intuitive eating-based group coaching created just for moms, as well as exclusive bonuses like

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9:17

Habits Restart Day 6: Morning Routine

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

2020/01/06

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. Today is Day 6: Morning RoutineGet 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 intuitive eating-based group coaching created just for moms, as well as exclusive bonuses like

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9:08

Habits Restart Day 5: Food Prep

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

2020/01/05

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. Today is Day 5: Food PrepGet 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 intuitive eating-based group coaching created just for moms, as well as exclusive bonuses like

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11:16

Habits Restart Day 4: Meal Planning

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

2020/01/04

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. Today is Day 4: Meal PlanningGet 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 intuitive eating-based group coaching created just for moms, as well as exclusive bonuses like

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7:25

Habits Restart Day 3: Self Care

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

2020/01/03

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. Today is Day 3: Self CareGet 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 intuitive eating-based group coaching created just for moms, as well as exclusive bonuses like

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7:57

Habits Restart Day 2: Tune In

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

2020/01/02

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. Today is Day 2: Tune InGet 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 intuitive eating-based group coaching created just for moms, as well as exclusive bonuses like

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14:29

Healthy Mama Habits Restart: Day 1: Intention

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

2020/01/01

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. Today is Day 1: Intention. 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 intuitive eating-based group coaching created just for moms, as well as exclusive bonuses like

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22:07

How to not go on a diet this New Year

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

2019/12/30

It is the very end of the year, it’s almost time to tap those champagne glasses and welcome in a new decade… which also means it’s resolution season! I’ve been talking a lot about goals, change and habits around here, because I really want to share with you how OK and realistic it is to create goals in your life and balanced living journey, WITHOUT setting crazy unrealistic resolutions (like, ahem, dieting). So today, I wanted to share with you how NOT to go on a diet, this new year’s while still

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57:38

Creating Balanced Fitness Goals for the New Year with...

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

2019/12/23

For so many of us, movement is at the top of our list when it comes to goals for the New Year. But we want to do it without.... - going crazy and over-doing it/obsessing over it - quitting on January 3rd - feeling burnt out by February 1st- doing it 'just because'(because where does that get us?!)So how do you create balanced fitness goals that FEEL GOOD, whether you LOVE to exercise, or maybe don't have the greatest relationship with it? Join me in conversation with Heather Englund of Fit Mama Real

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23:02

Values-Based Goal Setting

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

2019/12/16

Before we even jump into this episode, I want to encourage you to head to: https://healthymamakris.com/goals to download my New Years Values-Based Goal Setting Workbook. How do you set New Years Goals to create changes that last? Focus on your values. In today's episode, we'll talk about the three-step process to creating goals based on what YOU value. Join my FREE Values-Based Goal Setting Webinar on December 30th: https://mailchi.mp/healthymamakris/goalsReframe your mindset around habits and

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20:35

Habit Change 101

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

2019/12/09

Ok, so you want to create a new habit. On last week’s episode, we talked all about overhaul overwhelm and the small change theory and why, when it comes to making changes in our health or any area-- sweeping changes don’t work, it’s the small, incremental changes that really lead to big results in our life. But in order to make those small changes stick, we need to turn them into HABITS. So what I wanted to do today is bring you through the steps of habit formation and help to guide you in creating

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21:57

Overhaul Overwhelm

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

2019/12/02

I had a conversation with my husband recently that really struck me. We were discussing making some changes to his health because he hasn’t been feeling the greatest, and what it came down to was we realized he, like so many women I work with, feels like making changes means overhauling his life. NO WONDER he is resistant to change! What I'm chatting on the podcast today is the concept of overhaul overwhelm and how to reframe our thinking around making changes to our food and our health journey in a

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42:18

10 Tips for a Healthier, Happier Holiday Season

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

2019/11/25

Everyone’s relationship with food around the holidays is different. Whether your experience is stress, overwhelm, overeating, or restriction-- the holidays can bring up a lot of emotions around food and eating. Here’s what I want to encourage you with: what you’ve been learning about tuning into your body and intuitive eating doesn’t have to change just because it’s the holidays- but some things WILL change because it’s the holidays. In today's episode, I'm sharing ten tips to maintain or encourage

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78:50

Intuitive Eating During Pregnancy + The importance of...

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

2019/11/18

I was so excited to get this sweet mama-to-be on the podcast. I connected with her over on Instagram a year or so ago, and I adore her beautiful feed and the sweet wisdom she shares. As an RN and a Certified Intuitive Eating Counselor, Victoria helps women experience freedom from obsession and anxiety over food, just like she has. You will love this chat of ours, all about finding freedom from obsessing over healthy living, getting uncomfortable and the weirdness of pregnancy (and how Intuitive

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42:39

What every Christian woman needs to know about...

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

2019/11/11

So, funny story: Erin and I were in the same place, at the same time and had NO idea. She contacted me after a Christian Women's conference we both went to this summer, and we hit it off right away! I've never been one for small talk, so I jumped right in and asked if she'd be a guest on the podcast! As Christian women in the Intuitive Eating space, we are both super passionate about finding our worth in God, not our bodies, perfection in our eating or exercise. Coming from a fitness coaching

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54:27

50th Episode Q + A: Work/Life Balance as a mom,...

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

2019/11/04

And just like that, the Healthy Balanced Mama Podcast hit 50 episodes! The first 50 have been incredible and I can't wait for the next 150. Today I'm having a chatty, Q + A episode. I chat: What's going on in my life, RN Plus, listener questions: How do I balance work and life as a mom? What do we do to boost our immune system over the winter months? How do you actually decide what to eat? Q + A question back to you: What are your favorite family holiday traditions?Want to ask a question

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66:33

Releasing control, trusting your body + choosing...

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

2019/10/28

Katherine Herbison is one of those women you immediately feel connected to when you meet her, whether it be stumbling upon her fabulous Instagram stories, or through a phone chat-- she knows herself and what she is about, and she is passionate about helping other women find the same freedom with food and balance she has found. Through a past history of disordered eating and body image struggles, she truly chooses balance each and every day- and that is exactly why I wanted to have her on, to share

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71:40

Making time for you and fitness as a form of self...

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

2019/10/21

Do you ever encounter someone who is so positive and passionate, you just want to do exactly what they're doing? That's Heather. When Heather reached out to be a guest on the podcast, as a fitness expert, I wasn't sure at first if her philosophy would align with mine. And where I'm open to having conversations with all types of guests and philosophies, I do want the core of the podcast to be about finding balance. I'm all for living a fit life and eating more real food, but it can be hard to find a

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43:33

The Key to Finding Your Beautiful Balance (how to...

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

2019/10/14

I had a member of my group coaching membership shared recently that she was worried about letting go of control over her eating and stepping into intuitive eating for fear she would overeat. I thought this was a really great topic to touch on, because I think it's a really REAL fear that women have when they're making the decision to let go of tracking and measuring in favor of tuning into their own bodies needs. And what this comes down to, truly, is TRUST. Trust in your body's ability to give you

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76:47

The way we are with food is the way we are with money...

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

2019/10/07

Today I have the absolute honor and privilege to share with you one incredible lady-- the one and only Paige Schmidt. Paige is not only an incredible Intuitive Eating Counselor, Health Coach, and Finance Coach, she also happens to be my own personal 'everything' coach, as I like to call her. She has an inspiring story of breaking free from the hold of calorie counting and dieting, finding freedom; body and soul and a really unique perspective on finding a version of intuitive eating and living that

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