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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

37:12

6 Tips for Raising Nourished, Intuitive Eaters

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

2019/10/04

This is a topic I have been asked a TON about, and one I wasn’t comfortable speaking about for a long time-- because friends, you know I’m not a doctor, or a pediatric nutrition specialist. But despite this, what I AM is a holistic nutritionist with a ton of nutrition knowledge, a Certified Intuitive Eating counselor who LOVES teaching about the power of tuning into our intuition around food, and most importantly- a mama who cares a TON about raising healthy, intuitive kids. So in today's podcast,

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66:11

Healthy is not a jean size + how to make healthy food...

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

2019/09/30

If I had to quickly think up one person who brought joy and positivity to healthy living, it would immediately be Nikole! I have been following Nikole over on Youtube for more than five years now, and I adore her energy, passion and enthusiasm for healthy living in a way that is balanced and approachable. I knew I wanted to have her on following the release of her first cookbook, The Healthnut Cookbook, to chat all about living a healthy life without dieting, counting or tracking but with

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50:27

How we think about food matters more than what we eat...

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

2019/09/23

Dani Spies is one of my favorite voices (and faces!) in the world of healthy cooking. From her incredibly successful Youtube channel (she has over 1 MILLION subscribers, and genuinely acts like they're her friends-- she's the real deal, people!) and the wisdom she shares in everyday moments on Instagram, all about living a Clean and Delicious life- which to her, means eating healthy but still ENJOYING our food, and finding balance along the way. In this interview we chat all about: How Dani got to

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65:37

Becoming a Doctor Mom with Dr. Elana Roumell

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

2019/09/16

As I started to plan my episodes for the Back to School season, I knew I wanted to talk about kids' health, specifically how to keep our kids healthy during the back to school season. I knew immediately who I wanted to have on: THE expert on nourishing our kids well and becoming a doctor mom, Dr. Elana Roumell. Dr. Elana is a mom herself and an expert in pediatric integrative medicine, and she believes every mom can gain the knowledge and confidence to become a Doctor Mom. She is an incredible

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23:27

Stress-Free Lunchbox Packing

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

2019/09/13

Today is Part 3 in my back to school series, the last part before we jump into regularly scheduled episodes on Mondays-- and you’ll definitely want to tune in on Monday, as well- it’s going to be a good one!If you haven’t listened to the first two episodes, in Part 1, I talked at length about navigating transitions and in part 2 I talked about meal planning, specifically meal planning during the back to school season. And today, I want to talk about one big part of meal planning during back to

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20:41

Meal Planning for Back to School

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

2019/09/11

Part 2 of the Back to School Series on the podcast is all about one of my most requested topics.. and one of my favorites: meal planning. But this time, we're talking specifically about meal planning for the back-to-school season. Meal planning is one of THE best ways to serve your family nourishing meals that make them feel good and fuel their busy life- because you have a PLAN in place. Meal planning: Saves time and brain space deciding what’s for dinner Saves money at the grocery

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48:10

Balanced Back to School: Navigating Transitions

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

2019/09/09

The Podcast is BACK! We're kicking it off with a Back-to-School series and the first episode of Season 2 is all about Navigating Transitions.⁠ Whether you have a preschooler, toddler, teenager or are an empty nester- transitions are real and can be difficult! So whether you are in the throes of back to school, or navigating a different transition, I wanted to share some of my tips for navigating smooth transitions and maintaining mental and physical health as well as staying in tune with your

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50:26

Season 1 Finale: What's in store for Season 2 +...

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

2019/08/30

THIS IS IT! The LAST Episode of Season 1-- we're talking what's in store for Season 2 (we're breaking for a week!) and answering some of your Intuitive Eating Q + A's. I answer:⁠- How long did it take me to become an Intuitive Eater? - How do you stay positive on days you don’t feel the best because you’re eating more?- Is Intuitive Eating for all ages?⁠- How do you handle seasons of stress and eating intuitively? (There is an entire audio devoted to this in the Supermama Society this

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70:12

Understand your female Superpowers by Cycle Syncing...

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

2019/08/26

It is not often that I listen to someone else's podcast and think, "I have GOT to get them on my podcast". Don't get me wrong- I have a mile-long list of guests I would LOVE to have on the podcast (request a guest yourself, here!) but when I heard the ladies of Zesty Ginger over on the Modern Mamas podcast (you know what a fan I am if you've listened to either of the episodes with Jess or Laura-- which you should if you haven't, yet!) I knew I had to have them on. Not only are the INCREDIBLY

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23:15

How to Incorporate Gentle Nutrition + Movement into...

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

2019/08/19

In Part 6 (the last installment) of my Intuitive Eating Summer Series, I am digging into Principles 9 + 10: Movement + Gentle Nutrition. In this episode, you will learn: Why movement and gentle nutrition are the last two principles How we can begin to develop the 'you-diet' How to incorporate movement mindfully and with joy How to make changes in your nutrition while tuning into your body Why nutrition should nourish- not restrict. SIGN UP FOR MY FREE INTUITIVE MAMA SERIES! It starts on

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15:24

How to Respect Your Body [IE Summer Series #5]

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

2019/08/12

In Part 5 of my Intuitive Eating Summer Series, I am digging into Principle 8: Respect your Body. In this episode, you will learn: What it means to respect your body Why body respect is a necessary aspect of Intuitive Eating How to quit the comparison game Why kindness is key SIGN UP FOR MY FREE INTUITIVE MAMA SERIES! It starts on July 26-- and it's ONLY available ONE week before it's locked in the Society! Join for free today. For an overview of the 10 principles, listen to Episode 004:

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79:42

The Power of Mindset, authenticity as a mom and...

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

2019/08/05

Laura Bruner is the kind of woman who makes you feel empowered and embraced, all at once. She is a passionate mama who inspires women through her past struggles with food and exercise obsession and chronic pain to embrace living authentically, focus on mindset, first, and tune into their intuitive selves to find what works for them. She speaks with passion and encouragement, and I could not be more thrilled to have her as a guest on the Healthy Balanced Mama Podcast! We talk about: Why true

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39:50

BONUS! 30 for 30: Reflections (and a few things about...

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

2019/08/01

Surprise! It's my birthday week and that means I'm sharing a special BONUS episode with you! In this episode, I'm sharing: Reflections on the past year Changes in our life, my business and family Why the hard stuff makes life more beautiful PLUS: 30 random and sometimes-silly things about me you might not know (at least I think it's 30... I lost count). This one is a fun one, if you want to learn more about me and my heart behind what I do.Past Episodes I mentioned: Episode 002: My Story

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10:27

Cope with your Emotions WITHOUT Food [IE Summer...

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

2019/07/29

In Part 4 of my Intuitive Eating Summer Series, I am digging into Principle 7, Cope with your feelings without using food. In this episode, you will learn: Whether or not you may be using food to cope with emotions Why emotional eating is actually normal How food is an easy fix-- and what to do instead Listen: Episode 23 on Stress + Emotional Eating For an overview of the 10 principles, listen to Episode 004: The 10 Principles of Intuitive EatingSIGN UP FOR MY INTUITIVE MAMA 5-DAY AUDIO

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20:25

Honoring Hunger + Fullness [IE Summer Series #3]

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

2019/07/22

In Part 3 of my Intuitive Eating Summer Series, I am digging into Principles 2 and 5, Honor Your Hunger and Feel Your Fullness. In this episode, you will learn: Why you should honor your hunger as a biological need What happens when we ignore our hunger How connecting with your hunger means you can better feel your fullness Factors to fullness First steps to connecting to your hunger + fullness For an overview of the 10 principles, listen to Episode 004: The 10 Principles of Intuitive

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69:49

Living and Moving Mindfully, Breathing Deep and...

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

2019/07/15

I don't believe in coincidences, so I firmly believe running into Janelle was divinely orchestrated-- we have a super fun history (you'll have to listen in to find out where we know each other from) and what an incredible interaction it has been! I am so thrilled to share the wisdom and experience of yoga teacher and holistic health coach Janelle Laurito, her journey to finding balance, freedom from anxiety and binge eating and making peace with all food, and the power of breath and movement. We

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14:19

Challenge the Food Police + Choose Satisfying Foods...

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

2019/07/08

In Part 2 of my Intuitive Eating Summer Series, I am digging into Principles 4 and 6, The Food Police and The Satisfaction Factor. Now I know we're jumping around a little bit here-- but trust in the process, the principles are not linear! This is how I often like to work with clients (though everyone is different, of course!) because I find these two principles SO key to developing skills as an intuitive eater. In this episode you'll learn: Who in the world the food police are How the food

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18:12

Intuitive Eating Summer Series #1: The Diet Mentality...

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

2019/07/01

I have received a ton of feedback that you want me to dig deeper into the 10 Principles of Intuitive Eating. As a recently Certified Intuitive Eating Counselor, I am thrilled to be introducing you to this summer's series: Intuitive Eating Summer Series. In Part 1, we are talking all about The Diet Mentality and Making Peace with Food. Studies have shown time and time again-- dieting doesn't work long-term.What dieting and restriction causes is what Intuitive Eating refers to as 'diet

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45:52

Pt 2. Nourishing, flourishing and just eating the...

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

2019/06/24

In Part 2 of this incredible episode with Jess from Hold The Space Wellness, we talk about not just nourishing our bodies- but flourishing, inside out and outside in. We talk about the power of letting go of food rules and exploring to find what works for you and how what we put on our bodies and in on our minds affects our lives. FULL SHOW NOTESAbout Our Guest: Jess is an Athletic Trainer, Certified CrossFit Trainer, blogger, recipe creator, and podcast host with a passion for real food, real

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58:26

Embracing your post-baby body, tools for anxiety and...

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

2019/06/17

Recovering from perfectionism, food and exercise obsession, battling anxiety and finding joy in the every day as a mom is no easy task-- but Jess Gaertner is sure to share with you that even though it might not be easy, it IS possible to find balance and joy as a modern mama. Join me in this candid conversation (we even share parts of our birth stories!) with the incredible Jess Gaertner of Hold The Space Wellness, all about embracing yourself, flaws and all, recovering from perfectionism, finding

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