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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

42:17

BONUS: Q + A: my nutrition story, dream kitchen items...

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

2019/06/13

My first ever Q + A episode (I won't lie, I was a little nervous!) I covered: - How did I actually get into nutrition? - What does my husband actually do?- What are my dream kitchen essentials? - How to eat intuitively on a schedule - What if you don't feel the benefits of the healthy changes you're making?Ask me a question for a future episode: kris@healthymamakris.comFind me: Healthy Mama Kris Blog/SiteInstagram Facebook Healthy Mama Life Facebook Community Join the Healthy Mama Cooking Club

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15:11

What it means to stop fighting your body

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

2019/06/10

Are you still fighting against your body? Do you still feel like your body is failing you, because you haven't lost the weight, you still have no energy or you're still battling food? A lot of us are fearful of stopping the fight against our bodies, and food-- because we're afraid if we stop fighting, we're giving in. But here is the truth: If we are constantly at war with our bodies we will never find a place of peace with food. Stopping the fight means we can choose to work with our bodies to

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37:15

It's not about the food (really): Stress + Emotional...

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

2019/06/03

Stress Eating. Emotional Eating. We've all done it- at least once, but some of us struggle with emotional eating, or eating in response to stress, more than others. But WHY do we eat when we're stressed or anxious, and how do we combat emotional eating? In this special episode of The Healthy Balanced Mama Podcast, I'm taking you behind the scenes of my brand new Supermama Society and giving you a sneak peek into one of the deep dive audios I released to this month's Society members: Stress and

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52:50

A Non-Diet approach to PCOS with Julie Duffy Dillon, RD

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

2019/05/27

I was diagnosed with PCOS three years ago, and my doctor almost entirely dismissed my diagnosis. Despite having two out of the three criteria (the necessary determination for diagnosis), the assumption was made that I was in a smaller body, and therefore could not have PCOS. Meanwhile, I was the most unhealthy I had ever been. I was exhausted, falling asleep playing with my kid, with erratic moods and zero menstrual cycle for over a year. The only advice I was given was to 'manage my blood sugar'

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18:14

Ep. 021: Can I eat intuitively with a chronic health...

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

2019/05/20

A question I get asked a LOT about intuitive eating is-- “Can I eat intuitively if I have a health condition/food allergy or dietary constraints? Is it possible to make peace with food if I still have restrictions?” The short answer: absolutely. The longer answer? You have to make it work for YOU. Just like everyone else who is exploring intuitive eating. EVERYONE can become an intuitive eater. You don’t have to believe the lie that just because you have a specific health condition that requires

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18:33

Ep. 020: Health and Intuitive Eating are not mutually...

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

2019/05/13

Health-- nutrition especially, can feel a bit taboo in the non-diet, Intuitive Eating world. And, if I’m being honest, sometimes it makes me sad, and even a little angry-- that this is what our world has come to. Either we’re on a diet, or we’re eschewing healthy living completely. But friend, it shouldn’t have to be this way. On today’s episode, we’re exploring nutrition, in light of Intuitive Eating. Mentioned: Episode 004: 10 Principles of Intuitive EatingThis week I just announced the launch of

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12:14

Ep. 019 BONUS: Self Care: Not just bubble baths +...

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

2019/05/09

What do you think of when you think of self care? For many of us, a picture of a perfectly curated Instagram scene complete with perfectly waxed legs in a beautifully decorated bath with flower petals, indie music (I'm imagining, here), passionflower kombucha and the latest issue of Mindful magazine comes to mind. In reality, for many of us, that bath is complete with legs that wanted to be shaven weeks ago (but who has time for that?), moving aside the army of rubber duckies and the Paw Patrol

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18:42

Ep. 018: Finding Fitness that Feels Good

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

2019/05/06

What is your relationship with fitness like? Does it feel like something you're forcing yourself to do, or does it feel like something you're doing to honor your body? In this week's podcast, we're exploring the benefits of regular movement and finding fitness that feels good. Some of my personal favorite fitness resources: Nourish, Move, Love Yoga with Adriene Buti Yoga The Body Positive Fitness Alliance Find me: www.healthymamakris.com IG @healthymamakris Join The Supermama Society: launching May

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57:17

Ep. 017: Body Positivity + Intuitive Eating in the...

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

2019/04/29

In the last episode I assured you that I am NOT a natural athlete. But I AM a marathoner-- running is one of my biggest passions outside of what I do for work and my family, and the world of sports nutrition can be hugely confusing, triggering and downright negative when it comes to body positivity and the pressure to look and eat a certain way to perform better or be a better athlete. So how do we reconcile our desire to live active lives or be athletes while still eating intuitively and embracing

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17:13

Ep. 016: My Fitness Story

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

2019/04/22

I've run a marathon. A bunch of ten milers and a couple halves. Competed in a fitness competition. Hiked a lot of mountains, but friend- I am NOT a natural athlete. I can't throw a ball to save my life and I was (literally) kicked out of my second grade soccer team. So how did this girl, totally not the athlete, become obsessed with fitness- so much it took over my life? Listen to my story, and how I went from body and fitness obsessed to finding my beautiful balance in fitness and life. Find me:

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6:00

Ep. 015: Your Weight is Not Your Worth

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

2019/04/15

A message to you, mama friend. Find me: http://www.healthymamakris.com Instagram: @healthymamakris Facebook: Healthy Mama Kris 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 Guide Healthy Mama Courses Get your Healthy Mama Meal Planner & Meal Planning Notepad

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59:31

Ep. 014: Overcoming binge eating + becoming a normal...

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

2019/04/08

Lex Daddio of Restoring Radiance and I chat about her journey overcoming binge eating, going from darkness to light and her transformation from disordered eating to intuitive eating and ultimately becoming a normal eater. This is one episode you do NOT want to miss! Find Lex on Instagram: @restoring_radianceand her blog: http://www.restoreyourradiance.comFind me: http://www.healthymamakris.com On Instagram + Facebook: @healthymamakris Join the Healthy Mama Cooking Club starting at $3 a month for

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9:49

Ep. 013: Real vs. Fake Food Freedom

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

2019/04/01

For a long time, I was CONVINCED I had food freedom. I thought, I eat anything I want… as long as it’s clean.I eat anything I want… as long as it doesn’t have any added sugar. I eat anything I want… as long as it’s on the weekend. I eat healthy during the week. They tell you it’s all about 80/20. Eat clean 80% of the time, and the other 20% of the time, eat whatever you want! But if you ‘cheat’ during your usual 80, then what happens? Guilt, usually. And then often the ‘what the heck’ effect ensues

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10:57

Ep. 012: You ARE a Supermama

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

2019/03/25

I see you, mama, hauling those bags of groceries up the stairs with the baby carseat in one hand, calling to your lagging preschooler skipping behind, without a care in the world as you fumble for your keys and glance over at the Amazon Prime box only to shrug and resolve to grab it next time you have a hand (whenever that will be). That was me, too, not too long ago. I hear you when you tell me you want your family to eat healthier, you do- but with school, sports, playdates, and screaming

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17:53

Ep. 011 BONUS: Healthy Mama On a Budget

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

2019/03/21

Budgeting just might be my least favorite part of adulting-- I mean, wouldn’t we all love an unlimited budget to buy whatever we want? Especially in the food realm. A girl can dream… but, the kids need clothes, we need to drive our car and well, we like heat, so a budget is necessary-- and I know many of you are in a similar situation. You want to eat real food, listen to your body and appease your family’s needs, too- but there are some constraints (i.e. most of us don’t have unlimited funds). So

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16:04

Ep. 010: Meal Planning and Intuitive Eating

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

2019/03/18

It is a common misconception that intuitive eating means you have to choose everything you eat ‘in the moment’- that you can’t plan or prep ahead because WHAT IF I DON’T WANT THAT THING?! Friends, intuitive eating shouldn’t turn into another set of rules! That’s kind of missing the point, don’t you think? Of course, using meal planning and meal prepping as way to control your food intake is not what intuitive eating is all about, either. So how do you reconcile the benefits of meal planning with

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36:23

Ep. 009: A Veggie Loaded Life with Taesha from the...

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

2019/03/11

I am SO excited to share this episode with you today. In today's episode, I have on guest Taesha from the Natural Nurturer to talk real food for families, veggie loading our meals and finding balance and enjoyment in it all. Find Taesha: http://www.thenaturalnurturer.comInstagram and Facebook: @thenaturalnurturerMy favorite recipes of Taesha's: Green Smoothie Muffins: https://www.thenaturalnurturer.com/blog/paleo-green-smoothie-muffinsCarrot Apple Muffins (egg-free!):

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14:29

Ep. 008: Real Food Without Restriction

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

2019/03/04

Real Food. It's one of the easiest ways to improve our health, simply by choosing whole food ingredients to nourish ourselves and our families. But it is all too easy to turn real food eating into another restrictive plan if we're not approaching it in a balanced way. This week's episode is all about my passion for including more real foods in our homes, without restriction. Show notes, real food recipes and more: https://www.healthymamakris.com/blog/categories/podcastBook a free 45-minute discovery

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19:33

Ep. 007: The All-or-Nothing Mentality

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

2019/02/25

Any perfectionists, out there? Enneagram Type 1s? “Do it well, or not do it at all, types?” My husband jokes that I can’t do anything 100%. If I can’t do it 110%, I won’t do it at all. I am a master at over-achieving, and unfortunately, this also carried over to my dieting habits-- and it's true for many of the women I work with, as well. Today on the Healthy Balanced Mama Podcast I tackle the topic of the all-or-nothing mentality to help you embrace the gray for a happier, more balanced life. This

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15:56

Ep. 006: Habits for Health

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

2019/02/18

Today I am talking about a hot topic in the intuitive eating world: health. One of the biggest questions I get asked when I talk about ditching the diet dogma for good is-- “But what about health? Aren’t you a nutritionist?” “What about the obesity epidemic?” Friends, health is centric to ALL that I do. If you’ve ever followed me on social media-- Instagram or Facebook you know I believe in the power of nutrition, of real food, treating your body well- and just because I don’t recommend diets,

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