The Healthy Mama Kitchen Podcast | Healthy Cooking Hacks for Busy Moms, Meal Planning, Meal Prep & Grocery Budgeting (Kristin Dovbniak)

Barbecue season is my favorite! I love any chance to cook or eat al fresco. In today’s episode, I’m sharing our family’s grilling season staple recipes (on and off the grill)- to enjoy at home and to share.  -- Try out the Healthy Mama Cooking Club for a week FREE & access 220+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and more plus our NEW cookout guide with 20+ cookout-friendly recipes! Mentioned in this episode: Greek Chicken Wraps Greek Chicken Bowls Chicken Marinades Hawaiian Beef Kabobs BLT Pasta Salad Cucumber Dill Potato Salad Pesto Grilled Veggie Pasta Salad Pesto Chicken Veggie Panini Quinoa caprese Watermelon, mint and feta salad  Honey Dijon Grilled Salmon Slow Cooker Pulled Pork Grill Mats (Amazon affiliate link) . Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

You asked for it-- we’re talking about my favorite dinner shortcut- rotisserie chicken, and alllll the ways you can use a rotisserie chicken for easy dinners.  Rotisserie chicken is probably the most versatile shortcut you can use– it’s why I love it so much! We grab a rotisserie chicken from Whole Foods probably 2 times a month. It’s inexpensive and great to use in multiple meals. Often, we’ll just grab a chicken and a salad kit and call it dinner- but a rotisserie chicken is an awesome option to use for easy meal prep for so many meals. Here are some of our favorite ways to use rotisserie chicken in your meal prep or weeknight meals. Try out the Healthy Mama Cooking Club for 1 week free! Thanks to this week's sponsors: Get free breakfast for life with HelloFresh with code HEALTHYMAMAFREE! Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA . Links Mentioned: Homemade Ranch (for Cobb salads) Easy Caesar Salad Dressing Chopped Chicken Salad Almost Autumn Farro Salad Cranberry Pecan Chicken Salad Wine Country Chicken Salad Cucumber Dill Chicken Salad Peanut Chicken Salad White Chicken Chili Comfy Chicken Soup Chicken Gnocchi Soup Green Chile Chicken Enchiladas Shrimp Fried Rice (use chicken in place) Green Chicken Curry Peanut Chicken Bowls . Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses . Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to a new monthly series where I share with you 10 weeknight meals my family is loving as of late- that you can add to your meal plan, this month! -- Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month. . Follow me over on Instagram for weeknight meals all month! Recipes Mentioned: Comfy Chicken Noodle Soup Bang Bang Shrimp Bowls Sheet Pan Chicken Shawarma Greek Chicken & Quinoa Bowls Double the chicken up and make Greek Chicken Wraps   Cashew Chicken Lettuce Cups Honey Lime Salmon Tacos with cilantro jalapeno ranch & pickled onions   Sheet Pan Steak Fajitas Pesto Turkey Meatballs served with spaghetti squash or pasta Shortcut Air Fryer Teriyaki Salmon & crispy sesame air fryer broccoli with rice Guinness Stew for St. Patrick's Day Irish Soda Bread by Sally's Baking Addiction . Links mentioned: Brighten Up Winter Meals Episode Cooking In Season: Spring Episode Balance in a Bowl Book . Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

Grab my FREE Kids Lunch Guide Join my FREE Back to School Meal Prep Class on August 25 --- The Healthy Mama Kitchen Podcast is ending, but episodes aren't... just yet! I'm sharing my top 10 best-of episodes on easier meal planning, meal prep, cooking, back to school and more this summer- so tune in to refresh your routines, make cooking easier and enjoy the best-of the Healthy Mama Kitchen podcast before we close the kitchen doors for good. STAY CONNECTED: Join the Healthy Mama Cooking Club (250+ recipes, meal plans + 2 bonus podcasts every month) Follow Kris on Instagram Join our email list for weekly updates & get my free 30-day recipe calendar Healthy Mama Kris Recipes Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s that time of the year-  February can be dark, dreary and cold- at least in the northern hemisphere, and many of us are craving the brightness of spring- especially when it comes to flavors. But even if we’re not quite there yet with spring produce or the actual weather, I want to share with you how we can bring some much-needed brightness to our winter meals.  . Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more (starting at just $3/month). Mentioned in this episode: Sauce episode Homemade spinach almond pesto Peanut sauce Sheet Pan Chicken Shawarma Chicken Tortilla Soup Chicken Gnocchi Soup . Thanks to our sponsors: Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA Connect with Kris: Healthy Mama Kris Recipes Instagram: Healthy Mama Kitchen Podcast Instagram: Healthy Mama Kris Healthy Mama Courses Learn more about your ad choices. Visit megaphone.fm/adchoices

The Healthy Mama Kitchen Podcast is ending, but episodes aren't... just yet! I'm sharing my top 10 best-of episodes on easier meal planning, meal prep, cooking, back to school and more this summer- so tune in to refresh your routines, make cooking easier and enjoy the best-of the Healthy Mama Kitchen podcast before we close the kitchen doors for good. STAY CONNECTED: Join the Healthy Mama Cooking Club (250+ recipes, meal plans + 2 bonus podcasts every month) Follow Kris on Instagram Join our email list for weekly updates & get my free 30-day recipe calendar Healthy Mama Kris Recipes Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to what I’m calling Summer Snacks: bite size episodes to give you meal inspiration throughout summer, without taking too much time away from the beach or pool. Today we're talking what to do with that abundance of late-summer produce- from tomatoes to corn, peaches to cucumbers. Recipes mentioned (click for links): BLT Pasta Salad Caprese Chicken Quinoa Caprese Salad Greek Chicken & Orzo Skillet Veggie-Packed Mini Meatloaves Veggie Meat Sauce Grilled Veggie & Chicken Pesto Panini Chopped Chicken Chickpea Salad Strawberry Basil Mojito Parmesan Basil Turkey Burgers Green Goddess Dip Lemon Basil Salmon Burgers Smoothie Popsicles Deliciously Drinkable Smoothie E-book Watermelon, Mint and Feta salad Farro Risotto with tomatoes, corn and burrata Black bean, corn and quinoa salad Zucchini Enchilada Casserole 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

The summer can feel like a whole new ballgame when it comes to meals. The kids are home- all the time- and sometimes in the summer it can feel like we’re a short order cook or that our kids are constantly eating and that can be exhausting! Not to mention pile on the heat and all the summer activities and summer meal times can feel overwhelming. I want to help you take some of that stress off! In today’s episode, I’m sharing tips for shifting meal routines for summer and some of our favorite easy meals.  -- Try out the Healthy Mama Cooking Club for a week FREE & access our new recipe library and interactive meal planner with 250+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and more! Mentioned in this episode: Greek Chicken Wraps Greek Chicken Bowls Lemon Basil Salmon Burgers Skillet Caprese Chicken DIY Cobb salads Pulled Pork Sandwiches & many more in the Healthy Mama Cooking Club! Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

If you or someone close to you is about to have a baby or anticipating a big life change, one of my favorite ways to prepare ahead in the meals department is to stock the freezer with staple recipes that will carry you (or them) throughout the busy period. It not only saves time but it also saves a ton of money on takeout or meal delivery kits. So in today’s episode, I’m sharing how to freezer prep for baby- or any big life event.  Download the free freezer prep mini guide with freezing, prep and defrosting tips, links to my favorite freezer meals, containers, recipes and more: Freezer Prep Mini Guide . Join the Healthy Mama Cooking Club starting at just $3 a month for weekly meal plans, access to over 110 recipes in our recipe vault, monthly Q&A's, bonus podcasts and more! Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses . Learn more about your ad choices. Visit megaphone.fm/adchoices

We love the slow cooker in the fall and winter, but I know the same old stuff can get boring. Luckily, there are so many ways you can use your slow cooker to make meals easier this fall and winter. So in today’s episode, I’m going to give you over 25 ideas for meals- and some snacks to boot, you can make in the slow cooker this cool weather season.  Thank's to this week's sponsor! Get 50% off your HelloFresh Order Try out the Healthy Mama Cooking Club for 1 week free! Links Mentioned: Slow Cooker Episode (Apple) Slow Cooker Episode (Spotify) Sweet Potato, Kale and Beef Stew  Beef & Farro Soup  Almost Autumn Farro  Comfy Chicken Noodle Soup  Sweet Potato, White Bean & Chicken Sausage Soup  Lentil Soup Spiced Moroccan Chickpea Stew  Beef & Butternut Chili Turkey Chickpea Chili  White Chicken Chili Whole Herbed Chicken Pulled Pork Five Veggie Meat Sauce  Five Ingredient Meatballs  Spaghetti & Meatballs (Damn Delicious) Slow Cooker Lasagna (Gimme Some Oven) Slow Cooker Bone Broth Apple Butter Recipe (Sugar Spun Run) Three Types of Meal Prep Episode (Apple) Three Types of Meal Prep Episode (Spotify) . Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses . Learn more about your ad choices. Visit megaphone.fm/adchoices

I know when it comes to meal prep, sometimes the hardest part is just coming up with IDEAS. For many moms I talk to, actually taking the time to make and enjoy meals that are nutrient dense and delicious to fuel your busy day is one of your biggest struggles. So if you’re working on getting into a meal prep routine this spring, keep listening for ten of my favorite easy, high protein spring meal prep breakfast and lunch ideas.  -- Get $100 off the Healthy Mama Meal Prep Course (including 150+ prep-friendly recipes) through 4/22 using code SPRINGPREP Click here for full show notes & links to recipes . Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month. Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

Homemade french fries, roasted veggies, crispy tofu, crunchy salmon bites… the air fryer has taken the home cooking world by storm- but maybe you've been wondering... should I get one? Is it worth it, will I use it- and what for- or maybe you have one that's been collecting dust aside from the occasional frozen fries- in today's episode, I'm sharing the pros and cons of owning an air fryer, my favorite air fryer foods and recipes and whether or not I think you actually need one! -- Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month. Click here for full show notes and recipe links Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

The kids are back in school- maybe some of them for over a month, now- and with a shift in routines also often means a shift in our budget, with extra activities, school pictures (WHY are they so expensive?!), and of course- school lunch packing, weeknight dinners and alllll the snacks. Add onto that the cost of groceries these days, and it can feel like a strain on your wallet with the extra expenses. So in today’s episode, I want to give you some solid tips for spending less on groceries, this fall. Links Mentioned: How to create a realistic grocery budget (Apple) How to create a realistic grocery budget (Spotify) The Do's and Don'ts of bulk buying (Apple) The Do's and Don'ts of bulk buying (Spotify) FREE Grocery Spending Tracker Healthy Mama on a Budget is open for a limited time! Click here to learn more and join . Join the Healthy Mama Cooking Club starting at just $3 a month for weekly meal plans, access to over 110 recipes in our recipe vault, monthly Q&A's, bonus podcasts and more! Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses . Learn more about your ad choices. Visit megaphone.fm/adchoices

The new year is upon us, and it's about the time we start making goals to eat healthier in the new year. If you've been around here long enough you know I'm not a fan of quick fixes or extreme diets- but I AM a huge advocate of small changes to eat more real, whole foods to nourish you and your family well. In today's episode, I'm sharing some of my favorite simple ways to cook and eat healthier this new year (no diet culture bs included). As always, remember- this is NOT medical advice, this is advice from a real food chef (with a background in sports nutrition) and mom- I always encourage you to do your own research, consult with your medical practitioners before making any changes and do what works for you. Mentioned in this episode: FREE Meal Planning Guide New Year Meal Planning Episode (Spotify) New Year Meal Planning Episode (Apple) Healthy Mama Meal Prep Course Get 15% off through 12/31 on a yearly membership to the Healthy Mama Cooking Club . Recipes Mentioned: Five Veggie Meat Sauce Veggie Meatloaf Muffins Sheet Pan Chicken Shawarma Curried Sweet Potato Turkey Meatballs Roasted Frozen Veggies Green Goddess Dip Homemade Bone Broth . Connect with Kris: Healthy Mama Kris Recipes The Healthy Mama Cooking Club Instagram: Healthy Mama Kitchen Podcast Instagram: Healthy Mama Kris Healthy Mama Courses . Learn more about your ad choices. Visit megaphone.fm/adchoices

The new year is HERE! And if you’re like me, and you like to work on healthy habits over the new year (rather than grand resolutions that fall off in the second week), AND meal prep is one of those habits, this is the episode for you. I’m going to give you step by step how I recommend you start a meal prep habit in the new year (or any time, really).  Mentioned in this episode: Free Meal Prep Worksheet 25% off Healthy Mama Meal Prep using code NEWYEAR24 New Year Meal Planning Episode (Spotify) New Year Meal Planning Episode (Apple) . Connect with Kris: Healthy Mama Kris Recipes The Healthy Mama Cooking Club Instagram: Healthy Mama Kitchen Podcast Instagram: Healthy Mama Kris . Learn more about your ad choices. Visit megaphone.fm/adchoices

Grab my FREE Kids Lunch Guide Join my FREE Back to School Meal Prep Class on August 25 --- The Healthy Mama Kitchen Podcast is ending, but episodes aren't... just yet! I'm sharing my top 10 best-of episodes on easier meal planning, meal prep, cooking, back to school and more this summer- so tune in to refresh your routines, make cooking easier and enjoy the best-of the Healthy Mama Kitchen podcast before we close the kitchen doors for good. STAY CONNECTED: Join the Healthy Mama Cooking Club (250+ recipes, meal plans + 2 bonus podcasts every month) Follow Kris on Instagram Join our email list for weekly updates & get my free 30-day recipe calendar Healthy Mama Kris Recipes Learn more about your ad choices. Visit megaphone.fm/adchoices

Asian cuisines like Vietnamese, Chinese, Japanese, Korean, and others have rich culinary traditions with incredible depth of flavor that takes someone dedicated to learning the beautiful complexity of Asian ingredients to truly create incredible Asian meals- which is why I am so thrilled to welcome this week's guest, Sophia Nguyen Eng on the podcast to share her experience cooking traditional Asian cuisine (from a real food perspective). Growing up in a Vietnamese family, Sophia noticed Asian food in the United States often relied heavily on processed ingredients containing artificial flavors and preservatives. She was determined to recreate the flavorful recipes she loved while making them healthier. The recipes she shares explore the proper preparation of grains, dairy, meats, and ferments, emphasizing fresh ingredients and traditional cooking methods while focusing on flavor, food quality, ingredient sourcing, seasonality, and eating nose-to-tail. In this week’s episode, we’re talking all things Asian cooking and her new book- the Nourishing Asian Kitchen. . Connect with Sophia: The Nourishing Asian Kitchen Sprinkle with Soil Sophia's Pho Masterclass Joy and Jolie Pho spice blends Sophia on Instagram . Connect with Kris: Healthy Mama Kris Recipes The Healthy Mama Cooking Club (get it free for 7 days) Instagram: Healthy Mama Kitchen Podcast Instagram: Healthy Mama Kris . Thanks to our sponsors: Get free breakfast for life with HelloFresh with code HEALTHYMAMAFREE Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA . Learn more about your ad choices. Visit megaphone.fm/adchoices

If you are looking to spend less time in the kitchen and still feed your family delicious, nourishing meals, I am here to help. Let’s talk do-able strategies for reducing your time in the kitchen with day to day meals.  Try out the first week of the Healthy Mama Cooking Club for free (starts at just $3/month!) Thank's to this week's sponsor! Get 50% off your HelloFresh Order Links Mentioned: Rice Cooker Episode (Apple) Rice Cooker Episode (Spotify) Instant Pot Episode (Apple) Instant Pot Episode (Spotify) Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses . Learn more about your ad choices. Visit megaphone.fm/adchoices

I love food on the grill- but I know grilling can be intimidating! In this episode, I'm sharing my best tips and hacks for the BEST grilled meats, seafood, vegetables and more! -- Try out the Healthy Mama Cooking Club for a week FREE & access 220+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and more plus our NEW cookout guide with 20+ cookout-friendly recipes! Mentioned in this episode: Greek Chicken Wraps Greek Chicken Bowls Chicken Marinades Hawaiian Beef Kabobs The Best Grilled Chicken Marinade Grill Mats (Amazon affiliate link) . Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

It's our third annual bonus podcast gift guide featuring my husband Nick, where we stay up too late, sip whiskey and share our unique and favorite gift ideas- this is part 2, where we share our favorites for the foodie and the outdoor lover. Click here for the full 2023 Holiday Gift Guide Post Click here for the full Amazon List Join the Healthy Mama Cooking Club starting at just $3 a month for weekly meal plans, access to over 120 recipes in our recipe vault, monthly Q&A's, bonus podcasts and more! Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’re feeling like everything that made sense about feeding your kids is all of a sudden different as they get older and their food preferences change, they can voice their opinion on food more and feeding them is both more free and frustrating that ever before… let’s chat. In today’s episode, I’m here as a mom- not a food expert- and we’re talking how we’re (practically) feeding our kids these days.  -- Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month. Click here for full show notes and recipe links Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

The holidays are here, and I know for many of us the holidays bring a whole lot of activity- from school events to visiting family and friends– travel near and far, and all the fun and special holiday activities. It is fun and special- but it can also make meal planning more difficult and the mealtime juggle more stressful. So in today’s episode, I want to offer a wildly simple but effective tip to make your meals easier this holiday season. Get 15% off plus special bonuses when you join the Healthy Mama Cooking Club with a yearly membership now through December 31! Join as a Meal Planning Mama and get a digital copy of the Healthy Mama Meal Planner + 2 stickers! Join as a Podcast Fan and get a print copy of the Healthy Mama Meal Planning Notepad + 2 stickers Join as an Executive Chef Member and get all of the above plus an exclusive Healthy Mama Cooking Club tote bag! . Click here to check out all the options and make meals easier in 2024 Thanks to our sponsors: Get free breakfast for life with HelloFresh with code HEALTHYMAMAFREE! Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA . Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses Learn more about your ad choices. Visit megaphone.fm/adchoices

Good tools make working in the kitchen easier and faster- but I don't think you need dozens of pots and pans or cupboards brimming with gadgets to get there! If I were to start over in a brand new kitchen, this is all I would need and all I recommend for tools for easier, more efficient cooking. -- Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month. See my full Amazon Kitchen Tools List Tools Mentioned: Shun Chef's Knife Global Chef's Knife Boning knife Bread knife A good cutting board Plastic cutting board Good peeler Microplane Heavy bottom sautee pans: 8” and 12” (with lid preferred) Cast iron pan Dutch oven Pasta/large capacity soup pot Braiser Small sauce pot Small Blender OR immersion blender  Bowls of all sizes Silicone Spatula Wooden spatulas/turners Fish Spatula (optional but recommended) Colander Strainer (small) Tongs Sheet pans Slotted spoon  Box grater 8x8” and 9x13” baking dishes Meat thermometer . Nice to have: instant pot https://amzn.to/3ThyIHm  slow cooker https://amzn.to/48Af1yN  rice cooker https://amzn.to/431V6rt  air fryer https://amzn.to/3TkzByX  food processor https://amzn.to/48BTrds  mandoline https://amzn.to/3uTmMlE  silicone muffin pan https://amzn.to/49UZjPX  kitchen scissors https://amzn.to/3T1OEfr . Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

It's that time of the year again... it's our third annual bonus podcast gift guide featuring my husband Nick, where we stay up too late, sip whiskey and share our unique and favorite gift ideas for her, for him and the kiddos (stay tuned for Part 2 where we share gifts for the foodie and the outdoors lover!). Click here for the full 2023 Holiday Gift Guide Post Click here for the full Amazon List Join the Healthy Mama Cooking Club starting at just $3 a month for weekly meal plans, access to over 120 recipes in our recipe vault, monthly Q&A's, bonus podcasts and more! Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses Learn more about your ad choices. Visit megaphone.fm/adchoices

The Healthy Mama Kitchen Podcast is ending, but episodes aren't... just yet! I'm sharing my top 10 best-of episodes on easier meal planning, meal prep, cooking, back to school and more this summer- so tune in to refresh your routines, make cooking easier and enjoy the best-of the Healthy Mama Kitchen podcast before we close the kitchen doors for good. STAY CONNECTED: Join the Healthy Mama Cooking Club (250+ recipes, meal plans + 2 bonus podcasts every month) Follow Kris on Instagram Join our email list for weekly updates & get my free 30-day recipe calendar Healthy Mama Kris Recipes Learn more about your ad choices. Visit megaphone.fm/adchoices

Grab my FREE Kids Lunch Guide --- The Healthy Mama Kitchen Podcast is ending, but episodes aren't... just yet! I'm sharing my top 10 best-of episodes on easier meal planning, meal prep, cooking, back to school and more this summer- so tune in to refresh your routines, make cooking easier and enjoy the best-of the Healthy Mama Kitchen podcast before we close the kitchen doors for good. STAY CONNECTED: Join the Healthy Mama Cooking Club (250+ recipes, meal plans + 2 bonus podcasts every month) Follow Kris on Instagram Join our email list for weekly updates & get my free 30-day recipe calendar Healthy Mama Kris Recipes Learn more about your ad choices. Visit megaphone.fm/adchoices

The holidays are here, and whether you’re a first time host, a seasoned host or a guest, it’s always nice to have some easy holiday apps up your sleeve. So in today’s episode I want to share ten of my favorite easy apps- with 5(ish) ingredients or less. Join the Healthy Mama Cooking Club starting at just $3 a month for all 10 of the recipes as well as weekly meal plans, access to over 110 recipes in our recipe vault, monthly Q&A's, bonus podcasts and more! Thanks to this week's sponsors: Get free breakfast for life with HelloFresh with code HEALTHYMAMAFREE! Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’ve been trying to get into a meal prep routine but it’s not working for you- you either spend WAY too much time in the kitchen, you’re through the food by Tuesday or it’s going bad in your fridge at the end of the week... It might be the WAY you’re meal prepping. So in this week's episode, we're talking all about the three styles of meal prep and which one might work best, for you. Learn more in the Healthy Mama Meal Prep Master Course or the NEW 1-hour Meal Prep Mini Course (use code PODCAST for 10% off!) Links Mentioned: Download the free Meal Prep Quick Start Guide + get on the list How I meal prep in just one hour a week (Spotify) How I meal prep in just one hour a week (Apple) . Join the Healthy Mama Cooking Club starting at just $3 a month for weekly meal plans, access to over 110 recipes in our recipe vault, monthly Q&A's, bonus podcasts and more! Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses . Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to a new monthly series where I share with you 10 weeknight meals my family is loving as of late (or are ongoing family favorites) that you can add to your meal plan, this month! -- Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month. . Click here to get my free 30-day recipe calendar! Recipes Mentioned: Greek Grilled Marinated Chicken & Orzo Salad Blackened Fish Sandwiches & Remoulade Burger Salad Bowls (in the 30 day recipe calendar) Homemade Caesar Salad (in the 30 day recipe calendar) Mango Shrimp Tacos (Healthy Mama Cooking Club) Sheet Pan Gnocchi with chicken sausage & veggies (in the 30 day recipe calendar) Weeknight Green Chile Chicken Enchiladas BLT Pasta Salad Spring Steak Salad with herb dressing (Healthy Mama Cooking Club) Lemon Basil Salmon Burgers . Links mentioned: Balance in a Bowl Book 30-day recipe calendar . Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course Learn more about your ad choices. Visit megaphone.fm/adchoices

The time has come for our season 6 finale- and the finale of the Healthy Mama Kitchen Podcast (at least for now) with an Ask Me Anything Q & A! I'm answering your questions: What is your monthly grocery budget right now? Everything is so expensive!  What’s a food/meal/snack you love or have regularly that we’d be surprised about?  What do you love the most and the least about living in FL after your move?  Beach snacks- what to bring that’s satiating and tastes good/ideas for summer lunches on the go- beach/pool without tons of packaged snacks)  How quickly do you eat the berries you wash? I feel like ours go by so fast! More “bowl” ideas! Especially for hot summer nights  How do you find time to do all the things when your hubby is away, husb travels for work and I feel like I can’t keep up  Favorite recipes you’ve ever created? -- Try out the Healthy Mama Cooking Club for a week free & access our new recipe library and interactive meal planner with 250+ family-friendly recipes, weekly done-for-you meal plans, 2+ podcasts a month, cooking tips and more! Mentioned in this episode: Use code SUMMER24 for 50% off the Healthy Mama on a Budget Course 25% off e-books including my Balance in a Bowl book using code SUMMER24 Green Goddess Dip Sundried Tomato Hummus Mango black bean confetti salsa BLT Pasta Salad Salted Caramel Energy Balls Monster Energy Balls Buffalo Chicken Salad Cucumber Dill Chicken Salad Stay Connected: Follow Kris on Instagram Join my email list for weekly updates & get my free 30-day recipe calendar Healthy Mama Kris Recipes . Learn more about your ad choices. Visit megaphone.fm/adchoices

I will be the first to admit, breakfast is not naturally my forte as a mom. But, even so, we’ve created a breakfast routine that works for our family to give my kids a nourishing before-school breakfast every morning, without stress. So in today’s episode, I want to share with you how to create a less-stressed breakfast routine and some of our FAVORITE easy and make-ahead breakfast ideas for the back to school season.  Free Kids School Lunch Guide Our Kids Lunch Amazon Shop 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! Ideas Mentioned: Egg Cups Oatmeal cups Steel Cut Oats  Oat Flour Muffins Cassava Flour Muffins Drinkable yogurts  Breakfast cookies Freezer waffles Protein pancakes  Freezer Breakfast quesadillas Smoothies  French toast sticks Yogurt + Granola  Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses Healthy Mama E-book Shop Learn more about your ad choices. Visit megaphone.fm/adchoices

This past spring, we brought back the Healthy Mama Grocery Guide Series, and after MANY requests, I’m sharing my healthy mama favorites at COSTCO! I’ll be sharing my favorite costco items, what I think is worth it- and what I don’t.  Click here to download the printable Healthy Mama Costco Grocery Guide . Join the Healthy Mama Cooking Club starting at just $3 a month for weekly meal plans, access to over 110 recipes in our recipe vault, monthly Q&A's, bonus podcasts and more! Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses . Learn more about your ad choices. Visit megaphone.fm/adchoices

Winter is almost here, and with the change in the seasons often comes a change in how and what we cook. I love to do a pantry refresh around winter time and stock up on ingredients I use throughout the season. Here's what I stock in my winter pantry- plus favorite winter recipes and must-have winter kitchen tools. Get 15% off plus special bonuses when you join the Healthy Mama Cooking Club with a yearly membership now through December 31! . Recipes Mentioned: Beef & Farro Soup Sweet Potato, Kale & Beef Stew  Veggie meat sauce  Ginger pork bowls Thai Green Chicken Curry Chicken Noodle Soup White Chicken Chili  Green Chile chicken enchiladas  One-Pan Rosemary Garlic Chicken with Cinnamon Honey Roasted Root Vegetables Buffalo Chicken Salad Breakfast Cookies Instant Pot Steel Cut Oats . Links Mentioned: How I simplify meal planning in December (Apple) How I simplify meal planning in December (Spotify) My Pantry Staples (Amazon- affiliate link) My Favorite Cooking Tools (Amazon- affiliate link) Healthy Mama on a Budget Course (10% off using code PODCAST) Get 50% off your first Butcherbox order . Thanks to our sponsors: Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA Connect with Kris: Healthy Mama Kris Recipes Instagram: Healthy Mama Kitchen Podcast Instagram: Healthy Mama Kris FREE Meal Planning Guide Healthy Mama Courses Learn more about your ad choices. Visit megaphone.fm/adchoices

October was certainly a delicious one in our house- with lots of new fall recipes paired with family favorites, celebrations with friends and more. Tune in for what we ate, spending $650 on groceries for the month. Try out the Healthy Mama Cooking Club for 1 week free! Links Mentioned: Healthy Mama on a Budget Course White Chicken Chili Green Chile Chicken Enchiladas Beef & Butternut Squash Chili Comfy Chicken Soup Instant Pot Garlic Chive Mashed Potatoes Banana Chocolate Chip Muffins (I used pumpkin + 2 tbsp brown sugar) Get 50% off your HelloFresh Order . Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses . Learn more about your ad choices. Visit megaphone.fm/adchoices

It's holiday baking time, and as many of you know- baking is not my forte. I can make a mean Christmas cookie or banana chocolate chip muffins, and I love making pizza dough- but the science around baking (and the accuracy and patience required) is not where I shine. But it IS where today's guest, Lex Daddio of Daddio's kitchen does! Lex Daddio creates twists on classic baking recipes from her home kitchen as one half of Daddio's Kitchen with her husband Thomas (and her three little boys running under foot). Lex's tried and true baked goods are loved far and wide by her followers on Instagram and her blog readers, and soon by her patrons at her new food trailer, Cream + Sugar Baking in Richmond, VA. I am so excited to re-introduce guests on the podcast, and today we are talking all things baking- holiday baking hacks, tips for making your baked goods come out the way you want them too, tips for making baking with kids enjoyable and less-stressed, and so much more! Recipes Lex Mentioned: Lex's Famous Salted Chocolate Chip Cookies Sour Cream Coffee Cake The Best Homemade Fudgy Brownies Christmas Tree Brownies Chocolate Chip Banana Bread/Muffins Brown Butter Pear Crisp The Perfect Apple Pie . Connect with Lex: Instagram Website Look out for Cream + Sugar Baking Trailer in Richmond, VA starting in December 2023! . Connect with Kris: Healthy Mama Kris Recipes Healthy Mama Kris on Insta FREE Meal Planning Guide Healthy Mama Courses Learn more about your ad choices. Visit megaphone.fm/adchoices

Why is it that salads you get at a restaurant often feel so much more satisfying than the ones you make at home? I want to change that! We’re ditching the iceberg lettuce, sad tomatoes and dry shredded carrots- let’s make some satisfying salads this spring and summer, substantial enough for a whole meal for the whole family. -- Click here to grab all five salad recipes mentioned in this episode! Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month. Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

If you're anything like me, spring is a busy season as school and activities start to wind down- and often, we need easy solutions for quick meals more than ever. So I'm back sharing a round-up of some of my favorite shortcuts for this busy season! Links Mentioned: Free 30-day recipe calendar (sheet pan chicken sausage, hot honey chicken sandwich, mediterranean flatbread & more!) Bowls Book Green Chile Enchiladas Brothy Beans & Greens Chopped Chicken & Chickpea Salad . Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more starting at just $3/month. Connect with Kris: Healthy Mama Kris Recipes Follow Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

The Healthy Mama Kitchen Podcast is ending, but episodes aren't... just yet! I'm sharing my top 10 best-of episodes on easier meal planning, meal prep, cooking, back to school and more this summer- so tune in to refresh your routines, make cooking easier and enjoy the best-of the Healthy Mama Kitchen podcast before we close the kitchen doors for good. STAY CONNECTED: Join the Healthy Mama Cooking Club (250+ recipes, meal plans + 2 bonus podcasts every month) Follow Kris on Instagram Join our email list for weekly updates & get my free 30-day recipe calendar Healthy Mama Kris Recipes Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you’ve ever wished there was a guide to just throwing together simple ingredients and somehow it magically turning into a delicious (and balanced) meal?! If so... tune in to this week's episode! Bowls are my absolute favorite way to pack flavor and nutrition into a deliciously satisfying meal, customizable and simple enough for the busiest weeknights. In this episode, I share with you my secrets for a bowl that is both delicious and satisfying. -- Balance in a Bowl is here! This is the customizable healthy meal solution you've been looking for! With 40+ done for you bowl combinations, 30+ base, sauce, protein and veggie recipes and over 200 possible combinations, Balance in a Bowl makes deliciously nourishing bowls EASY. Get $10 off the digital version using code BOWLS10. Click here to get your copy! . Join the Healthy Mama Cooking Club for access to 200+ family-friendly recipes, weekly done-for-you meal plans, bonus podcasts and and more (starting at just $3/month). . Thanks to our sponsors: Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA Connect with Kris: Healthy Mama Kris Recipes Find Kris on Instagram Podcast Instagram Meal Prep Course . Learn more about your ad choices. Visit megaphone.fm/adchoices

Simple, nourishing recipes with BIG flavor are the name of the game for Kat Ashmore from Kat Can Cook. A classically trained chef who has worked with the likes of Matha Stewart (yes, that Martha), Kat is a wealth of culinary wisdom, but as a busy mom who is no stranger to shortcuts, she creates recipes that are nourishing, simple and full of flavor for her over 3 million combined followers on TikTok and Instagram. Her brand new cookbook, Big Bites, is a perfect example of her wholesome, upleveled casual cooking style, and in today's episode, we talk food, family, how to uplevel your everyday cooking with some easy but effective tips and our never-ending love for Maldon salt. Connect with Kat: Get a copy of Big Bites Kat on Instagram Kat on Tiktok Kat's Website . Connect with Kris: Healthy Mama Kris Recipes The Healthy Mama Cooking Club (try it free for 7 days) Instagram: Healthy Mama Kris Instagram: Healthy Mama Kitchen Podcast . Thanks to our sponsors: Get free breakfast for life with HelloFresh with code HEALTHYMAMAFREE Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA . Learn more about your ad choices. Visit megaphone.fm/adchoices

Fall out of your meal planning routine these last few busy months? Let me help you get back into it- with 5 steps guaranteed to simplify your meal planning this new year. Get 15% off plus special bonuses when you join the Healthy Mama Cooking Club with a yearly membership now through December 31! . Links Mentioned: FREE Meal Planning Guide How I simplify meal planning in December (Apple) How I simplify meal planning in December (Spotify) How I stock my winter pantry (Apple) How I stock my winter pantry (Spotify) Fall shortcut meal ideas (Apple) Fall shortcut meal ideas (Spotify) The Healthy Mama Meal Planner . Thanks to our sponsors: Get 20% off any Aquatru Purifier at aquatru.com using code HEALTHYMAMA Connect with Kris: Healthy Mama Kris Recipes Instagram: Healthy Mama Kitchen Podcast Instagram: Healthy Mama Kris FREE Meal Planning Guide Healthy Mama Courses Learn more about your ad choices. Visit megaphone.fm/adchoices

While Danielle is on her maternity leave, I'll be bringing on some fun guests for the podcast's monthly Q + A episode. The first guest? My hubby! Third time guest on the podcast and HIGHLY requested to come back on, Nick is here to answer with me all the submitted questions you guys asked ... about us! Wow! Did LOTS of questions come in. A fun conversation to record and now share with you! So get ready for our marriage style Q + A!  Today we chat about: - things that annoy us about each other - working from home - things that went wrong on our wedding day - favorite dates - surprising fun facts about each of us   Full show notes including links mentioned: http://www.healthybalancedmama.com/post/episode-252 Connect with me: Website Instagram Cooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Every parent knows all too well the feelings of frustration and hopelessness, not to mention self-criticism and guilt that creep in when their child acts out. Over her decades as a clinical psychologist, Dr. Mona Delahooke has routinely counseled distraught parents who struggle to manage their children’s challenging, sometimes oppositional behaviors.   In today's episode, we talk about: - how understanding our nervous system can help us help our kids self regulate - the importance or role modeling healthy behavior to kids - the three emotional pathways we go through as adults and children - tips for getting to a peaceful and calm state of mind more often Full show notes including links mentioned: http://www.healthybalancedmama.com/post/episode-258 Connect with Dr. Mona: Website Instagram Brain Body Parenting Book Connect with me: Website Instagram Cooking Classes This episode is sponsored by Ana Luisa Jewlery. Go to shop.analuisa.com/balancedmama this sale is too good to be true, and won't last long! Enjoy 20% OFF the entire Ana Luisa's website today! https://shop.analuisa.com/balancedmama I'm sure you'll love them! #analuisany 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you feel like your pantry is overrun with items you always seem to need when you’re at the store, but never use? Is your freezer kind of terrifying to open? Do you wish your grocery budget was a little lower? It’s time for a pantry purge! I want to invite you along with me in our FREE community Spring Pantry Purge. We’ll kick off spring by spending the month of March focusing on using what we have in our pantry and freezer- saving money and time with complicated meal plans, while we’re at it. We kick off on March 4- but you can join any time throughout the month! Head to https://bit.ly/pantrypurge to join for free. Stay tuned for Friday’s episode where I’m going to give you some ideas for your spring pantry purge! Connect with Kris on Instagram: @healthymamakris 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Note from Kris: I recorded this episode sharing about some of my own personal trials and tribulations in this season of my life, prior to the devastating events of the world that occured the week following. So while I still want to share my thoughts with all of you, please know my heart goes out to all who are affected by the humanitarian crises happening and this is in no way to ignore or disregard the current events. Please hang tight for ways we as a community can positively contribute to helping those in need during this time.  It’s been a while since we had a heart to heart, and I had an opening in my content calendar, and I thought it was a good time to just have an honest conversation with all of you about where I’ve been at. This episode is a little bit of a mixed bag of personal updates, podcast updates, balancing the good and the hard of life- and five things that are bringing me a little more health, happiness and joy.  Full show notes including links mentioned: http://www.healthybalancedmama.com/post/episode-256 Connect with me: Website Instagram Cooking Classes This episode is sponsored by Ana Luisa Jewlery. Go to shop.analuisa.com/balancedmama this sale is too good to be true, and won't last long! Enjoy 20% OFF the entire Ana Luisa's website today! https://shop.analuisa.com/balancedmama I'm sure you'll love them! #analuisany 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

What's a Pantry Purge? It's where you intentionally go through you pantry (and freezer) and use up what has been sitting there WAY too long! Today we are diving into some of my fav ways to use up items in my pantry. Lots of fun meal ideas coming your way in this episode! Get ready! We are also kicking off today (March 4th, 2022) a FREE Pantry Purge Challenge. Sign up using the link below for loads of fun and effective tips to help you make your Pantry Purple an enjoyable experience! Join the FREE Pantry Purge Challenge! Connect with Kris on Instagram: @healthymamakris Recipes Mentioned: http://www.healthymamakris.com/post/episode-253 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

I've chatted some on the podcast about my experiences with anxiety and today I'll be sharing some of the healthy copying strategies I've come across through various avenues in my adult years. Do you struggle with anxiety? Check out today's episode to hear what has helped me with anxiety that I hope and pray will give you some relief too! I'm not giving medical advice (not a doctor!) but I do want to put out into the world what has personally brought so much calm back into my own life. Join the FREE Pantry Purge Challenge! Connect with me: Website Instagram Cooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

"No coffee? No way, you are a crazy person!" That would have been my response to this episode a while ago, too! In the past, I actually had a caffeine addiction. I LOVE coffee and in one season of my life, I was SO dependent on it. My huge intake of caffeine was not good for my anxiety and my hormone balances and it was negatively impacting many other areas of my life. In today's show, I'll be giving tips to:   1. Reduce caffeine consumption 2. Remove caffeine entirely Let me walk you through the journey I've been on in the last year in reducing my five cups of coffee a day habit and in the process, feeling WAY better! This can be true and attainable for you, too! Join the FREE Pantry Purge Challenge! Connect with me: Website Instagram Cooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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: http://www.healthymamakris.comInstagram + Facebook 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

We've been told countless times about the benefits of meditation for centering our minds, better sleep, anxiety support and so much more- but as busy mamas, it can feel like an impossible task to carve out yet more time for ourselves. So how can we experience the benefits of meditation- in as little as 10 minutes a day? Today's guest Kelly Smith, meditation teacher and creator of the Mindful in Minutes podcast and community, is here to teach us exactly how. We talked about:  Separating meditation from spirituality  Defining meditation  Why 10 minutes is enough  How meditation can help moms in everyday mom life  Exactly how to start meditating Why distraction is essential to the practice of meditation  The reality of mom guilt and how taking care of ourselves is a necessity for a well cared child  How to choose what meditation style is right for you  Full show notes including links mentioned:http://www.healthymamakris.com/episode-262 Kris' favorite Mindful in Minutes Meditations: Walking Meditation: https://podcasts.apple.com/us/podcast/guided-walking-meditation/id1295718287?i=1000416380100 5-minute Gratitude Meditation: https://podcasts.apple.com/us/podcast/5-minute-gratitude-meditation/id1295718287?i=1000546661792 SOS Stress Relief Meditation: https://podcasts.apple.com/us/podcast/sos-stress-relief-meditation/id1295718287?i=1000432115992 10-minute Morning Meditation: https://podcasts.apple.com/us/podcast/10-minute-morning-meditation/id1295718287?i=1000507225709 Self Love Mantra Meditation: https://podcasts.apple.com/us/podcast/self-love-mantra-meditation/id1295718287?i=1000551695326Full show notes including links mentioned: Connect with Kelly:WebsiteInstagramPodcast Connect with Kris:WebsiteInstagramCooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Spring is in the air so it only seemed fitting to chat about spring cleaning hacks! This topic is kind of hilarious coming from yours truly as I'm not naturally one to be a neat freak. But, that being said, I THRIVE in a clean and organized environment. So it's well the effort- especially around the spring season!   Today we are going to chat about: - spring cleaning hacks I love - DIY cleaning solutions - natural cleaning products I use - different areas to declutter in your home and life Click here to download the spring cleaning worksheet freebie: https://healthy-mama.ck.page/springcleaning Click here to shop my favorite spring cleaning products: https://www.amazon.com/shop/healthymamakris?listId=R87OH694LZBI Connect with me: Website Instagram Cooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

It's Q + A time again! This time I'm joined by my IRL friend, mom of three, former nurse, healthy living enthusiast and recipe creator, Leah Gallagher to chat all things feeding a healthy family! We answer your questions on:  How to feed different ages together  Tips on getting nutrition in kids when they don’t like most foods  How to deal with picky kids when each kids wants different things Lunch ideas for kids  Favorite healthy dinners + Quick meal ideas  Healthy meal staple foods and healthy breakfast ideas  I absolutely LOVED answering your questions with Leah and I know you're going to get SO many great ideas!  Full show notes including links mentioned: http://www.healthymamakris.com/episode-260 Connect with Leah: Instagram Connect with me: Website Instagram Cooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

The Mother Runner series is here! By popular request, I'm sharing my best hacks as a seasoned runner of 15+ years for starting and actually enjoying running in this 5-part series. So grab your sneakers, pop in your earbuds and let's go on a run together!  In Part 1, I'm chatting all things how to start (or get back into) running. Connect with me: Website Instagram Cooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

The Mother Runner series is here! By popular request, I'm sharing my best hacks as a seasoned runner of 15+ years for starting and actually enjoying running in this 5-part series. So grab your sneakers, pop in your earbuds and let's go on a run together!  In Part 2, I'm chatting all of my must-have and favorite runner gear (hint: it's less than you think!). Blog post with full list of running gear and links: https://healthymamakris.com/favorite-running-gear/My Amazon Running Gear List (affiliate links)Connect with me:WebsiteInstagramCooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

The Mother Runner series is here! By popular request, I'm sharing my best hacks as a seasoned runner of 15+ years for starting and actually enjoying running in this 5-part series. So grab your sneakers, pop in your earbuds and let's go on a run together!  In Part 4, I'm chatting about how to make running more FUN!Kris’ Favorite Running Playlists:  Fun Run (an eclectic mix of pop, hip hop, rock and broadway): https://open.spotify.com/playlist/2GgfLatoxIqefjJlgilCwK?si=3vQS8yamQru46hCITZqNAw Angsty Teenager (mostly pop-punk favorites from the early 2000’s):  https://open.spotify.com/playlist/4yDkv4cwF0aQY82qqmnbZT?si=Hnxu_M9XTv2TaEGlTvjb2g Country Roads (country-ish songs for slow and steady runs): https://open.spotify.com/playlist/3P0D5zPPvqz8sCmvxEJCAb?si=X3qDxNIaRkuPoPGaLMVJZg Connect with me:WebsiteInstagramCooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Research has shown a huge uptick in mood disturbances- everything from anxiety to depression to stress and burnout, in the last couple of years- which is no surprise, given our world but what many of us don't realize is despite there being a lot OUT of our control, there's also so much we can add in to support our mood. In today's episode, I'm chatting with registered holistic nutritionist Andrea Donsky on all things mood-- food, supplements and lifestyle shifts we can make for better mood, better gut health and beyond.  We talk about:  The vicious cycle of stress and our health  Why being gentle on ourselves with nutrition is important as parents and for mood  Specific foods to improve your mood  How food timing can improve our blood sugar balance and mood  The importance of gut health and sleep in mood health Andrea's top three supplements to improve mood and gut health  Full show notes including links mentioned:http://www.healthymamakris.com/episode-264 Connect with Andrea:WebsiteInstagram Connect with me:WebsiteInstagramCooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

The Mother Runner series is here! By popular request, I'm sharing my best hacks as a seasoned runner of 15+ years for starting and actually enjoying running in this 5-part series. So grab your sneakers, pop in your earbuds and let's go on a run together!  In Part 3, we're talking all about FUELING your run- before, during and after. Please note, though I do have an active certification in exercise nutrition, this episode is meant to be for informational purposes only and not to be taken as medical advice. Please ensure you are in touch with your healthcare provider before making any changes and know everyone is incredibly unique, be sure to listen to your own body- you know it best!Connect with me:WebsiteInstagramCooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

The Mother Runner series is here! By popular request, I'm sharing my best hacks as a seasoned runner of 15+ years for starting and actually enjoying running in this 5-part series. So grab your sneakers, pop in your earbuds and let's go on a run together!  In Part 5, we're talking about what to expect at your first race, as well as tips for race day. Connect with me:WebsiteInstagramCooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

 Having meaningful conversations with kids is one of the best ways to connect deeply with kids and build their confidence, kindness, and creativity. In today's episode, I'm joined by Rebecca Rolland, nationally certified speech-language pathologist, Harvard Graduate School of Education lecturer and author of The Art of Talking with Children to share some incredible simple, practical strategies you can use to help you better connect with your kids through great conversation. I've already started using her tips with my own kids, and have seen a huge difference in only a few short conversations.We talk about:  The importance of conversation for connection and confidence  Why we often struggle with deep conversation What rich talk is and specific steps we can take to start creating more of it  Strategies to take our everyday conversations with our kids to the next level   Full show notes including links mentioned:http://www.healthymamakris.com/episode-266 Connect with Rebecca:WebsiteInstagram Connect with me:WebsiteInstagramCooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Health at Every Size? In today's episode I had an incredible conversation with Megan Medrano, RD, LD about approaching sports nutrition from a body positive, weight neutral and intuitive eating space. This one is a must-listen for active women and women who want to live more active lives, no matter what their body size. Find Megan: http://www.runwholenutrition.com Instagram: @runwholenutritionFind me: http://www.healthymamakris.comInstagram: @healthymamakrisJoin the Supermama Society: http://www.supermamasociety.com 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

I don't know the last time I had this much fun recording a podcast episode- but when you get me and my sister in a room together, it's bound to be a good time! It wasn't always that way, though- in today's episode we adventure through listener questions on our relationship as sisters, advice for finding a deeper sister relationship as adults, (our very non-professional) tips for cultivating a good sibling relationship in kids and how my own struggles with food and body image affected my sister's relationship with food, as well as a ton of nostalgic tangents on everything from our mutual past love of the Olsen twins, my unfortunate high school fashion choices, misadventures of having a ball python as a pet and whether or not I actually stole Ali's favorite cds for my 'famous' CD room border. If you're here for some 90's and '00's nostalgia sandwiched between some solid sister advice- you'll love this episode! NOTE: We do get into a discussion about a topic you might prefer your kids to not as questions about (starting around 52:00) as well as discuss eating disorders (starting around 67:00).  Questions we answer:  How has your relationship changed from growing up until now?  What did you fight about as kids?  Tips on keeping or finding a deeper sister relationship as adults Things you have in common and things you don’t  Tips on cultivating a good (sibling) relationship for kids How did Kris’s struggle with food impact your own relationship with food? Connect with Kris: WebsiteInstagramCooking Classes Ali's Photography Account: https://instagram.com/alisonruggphotography Show Notes: http://www.healthymamakris.com/episode-268 Books Mentioned:  Taste: My life through food by Stanley Tucci https://amzn.to/3xP2h8C The Paris Apartment by Lucy Foley (not at all her first book, as I inferred in the podcast!) https://amzn.to/3JZ6edl Episodes Mentioned:  My last Q + A with Ali (and her boyfriend, Eric): https://podcasts.apple.com/us/podcast/season-3-finale-q-a-food-trends-travel-and/id1450501536?i=1000527073917 Dress for mom life with confidence with Jammie Baker: https://podcasts.apple.com/us/podcast/dress-for-mom-life-with-confidence-with-celebrity/id1450501536?i=1000532767519 More on my journey to food freedom:  Episode 002: My Story 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the Budget Kitchen series! This is the second series on eating on a budget- the last was all about shopping on a budget. THIS series is about COOKING and EATING on a budget. Yes- shopping on a budget is important , but if you’re not planning, stocking and cooking in a budget-friendly way, you might still be finding yourself going over budget, month after month. And with skyrocketing food prices, there is no better time to start learning how to eat well, on a budget. This series is designed to help you to create a budget-friendly kitchen, whatever your budget might be!Get on the Budget Kitchen Guide Waitlist: bit.ly/bkwaitlist Previous Budget Episodes: How we eat well on a budgetHow to create your grocery budgetHow to spend your grocery budget15 Tips for Sticking to your grocery budgetConnect with Kris:Website + Recipes Healthy Mama Kris InstagramHealthy Mama Budget Instagram 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the Budget Kitchen series! This is the second series on eating on a budget- the last was all about shopping on a budget. THIS series is about COOKING and EATING on a budget. Yes- shopping on a budget is important , but if you’re not planning, stocking and cooking in a budget-friendly way, you might still be finding yourself going over budget, month after month. And with skyrocketing food prices, there is no better time to start learning how to eat well, on a budget. This series is designed to help you to create a budget-friendly kitchen, whatever your budget might be!Get on the Budget Kitchen Guide Waitlist: bit.ly/bkwaitlistPrevious Budget Episodes:How we eat well on a budgetHow to create your grocery budgetHow to spend your grocery budget15 Tips for Sticking to your grocery budgetConnect with Kris:Website + RecipesHealthy Mama Kris InstagramHealthy Mama Budget Instagram 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the Budget Kitchen series! This is the second series on eating on a budget- the last was all about shopping on a budget. THIS series is about COOKING and EATING on a budget. Yes- shopping on a budget is important , but if you’re not planning, stocking and cooking in a budget-friendly way, you might still be finding yourself going over budget, month after month. And with skyrocketing food prices, there is no better time to start learning how to eat well, on a budget. This series is designed to help you to create a budget-friendly kitchen, whatever your budget might be!Get on the Budget Kitchen Guide Waitlist: bit.ly/bkwaitlistPrevious Budget Episodes:How we eat well on a budgetHow to create your grocery budgetHow to spend your grocery budget15 Tips for Sticking to your grocery budgetConnect with Kris:Website + RecipesHealthy Mama Kris InstagramHealthy Mama Budget Instagram 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Mom life can be hard- and it can also be incredibly beautiful. But in order to tackle the hard days, get out of survival mode and embrace the beauty in motherhood, we need to take care of ourselves well- something I think many of us are good at putting on the backburner. So how do we reframe the idea of self care as something that is both necessary and practical? How can we create rituals that energize our day so we can show up as the best version of ourselves? In today's episode, I'm talking to Catherine Wilde about navigating all seasons of motherhood with compassion for ourselves and intentional self care.  In this episode, we chat:  Why so many of us are in survival mode (and why we don't need to be!)  Why self care should be a daily necessity- not the last thing on your to-do list Why we've made self care to be a big 'thing' and it doesn't need to be  How to create an energizing morning ritual Connect with Catherine: WebsiteInstagramPodcast Her new book- Reclaiming your Inner Sparkle Kickstart your calm morning freebie: soulcaremom.com/kickstartConnect with Kris: WebsiteInstagramCooking ClassesJoin the Healthy Balanced Mamas Facebook Community 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Feeding a family can be hard in and of itself- but feeding a family when one (or in today's guest's case, almost all!) of your family members has food allergies can feel next to impossible. In today's episode, I'm chatting with Kathlena, also known as the Allergy Chef, a recipe developer specifically for food allergies who has over 200 allergies herself, as well as a family of varied dietary needs. Our conversation was not only incredibly insightful and educational, but SO much fun- I know you'll love this one!  We talk about:  Kathlena's story of having over 200 allergies (including most water) How she manages her family's various food allergies Her best tips for keeping an allergy-safe kitchen  Her best advice for the mom listening if she or her kids have just been diagnosed with food allergies How to advocate for your allergic kids (or self)  Her favorite allergy-friendly food brands and so much more!  Full show notes including links mentioned:http://www.healthymamakris.com/episode-272 Connect with Kathlena:WebsiteInstagramBooksConnect with Kris:WebsiteInstagramCooking ClassesJoin the Healthy Balanced Mamas Facebook Community 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sugar. It's a huge buzzword in the nutrition AND parenting world... and I think most of us know, too much of anything isn't a good think (it's all about balance!). But added sugar is seemingly everywhere- and it's affecting our kids. So how do we reduce the added sugar, without restricting our kids from the delicious foods they (and we all) love? In today's episode, I'm talking with professor of pediatrics and researcher (and dad!) Dr. Michael Goran and dietitian and mom Dr. Emily Ventura on how to identify sneaky sugar and help our kids reduce sugar consumption in a realistic, non-restrictive way.  We talk about:  How sugar is affecting our kids (it's not just about weight)  How to tell if sugar is affecting OUR kids How we can avoid the effects of sugar, while still enjoying delicious food  How we can teach kids about added sugar, without creating fear How to bring balance into it- it's not about taking all sugar away  Full show notes including links mentioned:http://www.healthymamakris.com/episode-274 Connect with Michael and Emily online:WebsiteInstagramConnect with Kris:WebsiteInstagramCooking ClassesJoin the Healthy Balanced Mamas Facebook Community 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

If you've ever experienced anxiety, you know it can feel debilitating. We try all the tools and often find our own secret sauce to cope with anxiety, whether it's meditation or medication (or a combination of both)... but what do we do when our kids experience anxiety? We're not in their head, and it's hard to know what to do to help our kids deal with anxiety in a healthy way- now there's a tool for parents and kids to cope with anxious thoughts, the Warrior Backpack. Today's guest, elementary school teacher, counselor and mom Julie Reynolds shares how we can help our kids pack their warrior backpack and cope with anxiety, one tool at a time. We talk about:  Signs our kids might be struggling with anxiety Why it's important to name it and talk about anxiety  Simple tools kids and parents can use to cope with anxiety  The importance of therapy when needed  What to do if we as parents also struggle with anxiety How the Warrior Backpack can give kids the tools they can take (on the go!) to deal with anxiety head on  Full show notes including links mentioned:http://www.healthymamakris.com/episode-276 Connect with Julie:YouTubeFacebookInstagramConnect with Kris:WebsiteInstagramCooking ClassesJoin the Healthy Balanced Mamas Facebook Community 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the Budget Kitchen series! This is the second series on eating on a budget- the last was all about shopping on a budget. THIS series is about COOKING and EATING on a budget. Yes- shopping on a budget is important , but if you’re not planning, stocking and cooking in a budget-friendly way, you might still be finding yourself going over budget, month after month. And with skyrocketing food prices, there is no better time to start learning how to eat well, on a budget. This series is designed to help you to create a budget-friendly kitchen, whatever your budget might be!Previous Episodes in the series: Budget Kitchen #3: 15 Budget Cooking Hacks Budget Kitchen #2: Budget-minded meal planning Budget Kitchen #1: How Budget-friendly is YOUR kitchen? Get on the Budget Kitchen Guide Waitlist: bit.ly/bkwaitlistPrevious Budget Episodes:How we eat well on a budgetHow to create your grocery budgetHow to spend your grocery budget15 Tips for Sticking to your grocery budgetConnect with Kris:Website + RecipesHealthy Mama Kris InstagramHealthy Mama Budget Instagram 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is an extra special one- because not only is it the release of the Budget Kitchen Guide + recipe collection, but I also interviewed my kids- Sage (8) and Wren (4) about cooking, food and eating healthy. It was a blast, I can't wait for you to listen (and grab your copy of the Budget Kitchen guide!)  In this episode, I share:  How the budget kitchen guide came to be  What the guide is all about (and how it will help you eat well and spend less)  Q + A with my kids (starts at 18:00)  Connect with me: WebsiteInstagramGet your copy of the Budget Kitchen Guide!  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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Growing season is upon us... and I know next to nothing about gardening! Luckily, I connected with Stephanie Leaf- growing, preserving and all around self sufficiency educator who came on the podcast to give us the beginner's guide to all things gardening, preserving (it's not just canning!) and how we can start wherever we are at (even in my tiny apartment!) in being more self sufficient and serving our families with home grown food.  We talk about:  Where to start if you're brand new to gardening How to know whether to start with seeds or seedlings  How to know what will work in your area  Why you should wait to dig your garden bed if you're starting out  Preserving- what is it and how can we do it safely?  How we can start being more self sufficient, wherever we are at  Full show notes including links mentioned:http://www.healthymamakris.com/episode-280 Connect with Stephanie:WebsiteInstagramPodcastFree Garden GuideConnect with Kris:WebsiteInstagramCooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

The warmer weather is upon us, and that often means a shift in the way we cook. So, in today’s Healthy Mama Hacks episode I want to give you 20 of our favorite meals in the spring and summer to give you some cooking (or less cooking for that matter) inspiration!  Get the full list of recipes mentioned: http://www.healthymamakris.com/summer-family-favoritesConnect with Kris: InstagramWebsite Cooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Need some inspiration for jazzing up your basic summer meals- burgers, hotdogs, sausages, pasta salad? You've got it! Listen in for 50+ budget-friendly ways to jazz up your summer meals. Connect with Kris: Instagram Website Cooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Meal planning in the summer can feel like it’s not worth it- but we’re about less stress, and having a plan means less stress! I promise you’ll never regret having a plan- it’s just about simplifying the process! In today's Healthy Mama Hacks episode, I'm sharing 10 tips to simplify your meal plan for summer. Connect with Kris:InstagramWebsiteCooking Classes 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Summer is, well, HOT. And many of us want to do LESS cooking in the summer- not more! So WHY are we talking about meal prep? Because no matter what season, meal prep creates convenience- for whatever meals you need it to! Do you have to meal prep in the summer? No! Will it make it meals easier? Totally. In today's episode, I'm sharing three questions to ask to hack your summer meal prep- and how to make it work for you! With that… it’s the end of Healthy Mama Hacks! In the next four weeks you’ll get four best-of episodes you might have missed, and when we’re back the podcast will officially be the Healthy Mama Kitchen! Don't forget to hit 'subscribe' for new episodes when they come out in August! Healthy Mama Meal Prep Course: http://www.healthymamakris.com/mealprepConnect with Kris: InstagramWebsite 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 10th! Find out more.  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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 washcloth covering the drain and being interrupted six times before even getting into the beautiful bath... that is now cold. Self care does not have to be gel manis, two hour massages and sparkly unicorn bubble baths to fulfill your important need to care for yourself, so you can be the best for those around you. Join the Supermama Society: launching May 10th Learn MoreFind me: www.healthymamakris.comInstagramFacebook 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

A short & sweet personal life and podcast update from me (Kris!) to you- working through burnout, overcoming people pleasing and the future of the Healthy Balanced Mama Podcast. Join my email list to stay in touch over the podcast summer break (& get my free flexible meal planning guide!): https://healthy-mama.ck.page/meal-planning-guideConnect with Kris:InstagramWebsite 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

If someone asked you to point to your metabolism- could you? It's a trick question- because your metabolism isn't something you can point to- it's a part of every one of your bodily processes, converting food into energy and powering every cell of your body- including your hormones! Your metabolism and your hormones are intricately linked, and it's why eating and living a pro-metabolic lifestyle is so powerful for our hormones and our overall health. The world of pro-metabolic eating is rapidly growing, and I wanted to have returning guest Dr. Heather Rhodes on to talk about how metabolism relates to our hormones, and how simple, balanced and downright delicious!) eating for a healthy metabolism can be. We talk about:  What metabolism is and why having a healthy metabolism is so important to hormone function  How pro-metabolic eating differs from conventional/diet-culture views of nutrition and holistic nutrition What PUFAS are and why we might want to look at our intake  Why dairy is way healthier than we might think  Why low carb is not supporting our hormone function  Raw greens... are they really the superfood we think they are?! (dun dun dun!)  A resources we created to help YOU eat deliciously pro-metabolic! Get on the waitlist for the Happy Metabolism, Happier Hormones cookbook!  Connect with Dr. Heather: Instagram: @drheatherrhodesWebsite: www.drheatherrhodes.comFreebie Links:  https://www.drheatherrhodes.com/hormonesupporthttps://www.drheatherrhodes.com/your-pcos-nutrition-starting-pointConnect with Kris: WebsiteInstagramGrab the NEW Budget Kitchen Guide + recipe books! 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Learn more about your ad choices. Visit megaphone.fm/adchoices

In our last best-of episode, we're revisiting the first ever budget Healthy Mama hacks episode.   The Budget Kitchen Guide + Cookbooks Connect with Kris: Website Instagram 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Does cooking feel like a struggle, more often than you want to admit… do school lunches get boring after the third week and even cereal for breakfast sometimes feels like too much effort… let alone feeding yourself and your family meals with vegetables that they’ll actually eat? If you’re a busy mama like me, you can probably relate. I’m Kris Dovbniak and welcome to my healthy mama kitchen! I’m a trained chef, culinary nutritionist and a mama of two and I’m 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 hours in the kitchen or thousands of dollars a month at whole foods. In this podcast, I’m here to share my best tips, tools and hacks for your real life healthy mama kitchen with a side of humor and sometimes a little bit of spice. Grab your apron, and let’s get cooking! CONNECT: Kris' Website Healthy Mama Kris Instagram Healthy Mama Kitchen Instagram 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

This is IT friends- the last episode of Season 4 and the last episode of the Healthy Balanced Mama Podcast (until it becomes the Healthy Mama Kitchen Podcast!). This episode is an extra special one-- I have my friend Danielle Havens back to share an ask us anything Q + A! We answered questions on the preconception phase, tips for the 1-2 transition with kids, mom guilt and more- plus a little on where each of us has been, and what's in store for both of us in the future! In this episode, you'll hear: - Life updates from Danielle and Kris Questions:  Danielle- while pregnancy & birth are fresh, what advice/thoughts do you have for preconception phase women?  Tips for the 1-2 transition with kids Kris- What is easier/harder with older kids than younger  How to deal with mom guilt when trying to take self care time Links Mentioned: Danielle's NEW podcast! Simply Well with Danielle  Danielle's Barre Bundle  Kris' Upcoming Pro-Metabolic Cookbook with Dr. Heather Rhodes  Daniel Tiger Big Brother Episode Favorite Books on Becoming a new sibling:  Hello in There (Kris' family favorite) The Berenstain Bears New Baby On Mother's Lap (Danielle's family favorite) I am a Big Brother (Big Sister version) My New Baby Connect with Danielle: Website + CoachingInstagramVirtual Barre StudioConnect with Kris:Website InstagramBudget Kitchen 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

WELCOME to the NEW Healthy Mama Kitchen Podcast- previously the Healthy Balanced Mama podcast. Though this is Season 5 of the podcast- seasons 1-4 were the Healthy Balanced Mama Podcast. The Healthy Balanced Mama podcast was full of all GREAT content on living a balanced life as a mom- in every area from health and wellness to food freedom to body positivity, self care, organization, fashion and so much more- but I am switching gears and get back to my roots as a holistic chef, officially renaming and rebranding the Healthy Balanced Mama Podcast to the Healthy Mama Kitchen podcast. So I thought it would be a good time to reintroduce myself, and share what’s in store for the Healthy Mama Kitchen podcast, in this upcoming season!  Connect with Kris: Website Instagram FREE Meal Planning Guide Budget Guide + Ebooks 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

It is back to school time, baby! Well, it’s almost back to school time for many of us. I decided to put out the Back to School episodes earlier, this year- because I know many of you start school much earlier than we do in New England, and I’m actually about to shortly join that crowd… and one of the things that I know can become a stress once our schedules start shifting is MEAL PLANNING. So, let’s dive in to how we can gently shift our meal plan for the Back to School season. Helpful Episodes on Meal Planning: The two lists you need to make meal planning a breeze How (and why) to create a seasonal family meals list How I organize my recipes Connect with Kris: Website Instagram FREE Meal Planning Guide Budget Guide + Ebooks 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is a re-release of one of our most-listened to episodes of Season 4 on the Healthy Balanced Mama Podcast. I’m taking a much needed summer break for the month of July, and I’ll be back with brand new episodes in August, when the podcast officially switches to the Healthy Mama Kitchen podcast. Enjoy this episode and happy summer!  Do you know how to dress in a way that makes you feel good– and fits your mom life? If you’re anything like me, years of struggles with body image and an ever-changing body with chronic dieting, pregnancy and postpartum meant finding my style and dressing with confidence felt impossible– I didn’t know what my body shape was, let alone how (and why) to dress in a way that feels good when going about my busy day as a working mom- and what about date night and special occasions? Finding celebrity stylist turned creator of the Momiform Method™️ (and mom of two herself) Jammie Baker was a GAME changer. In this episode, Jammie and I talk about how to dress for your shape- no matter what season you’re in, how to dress with confidence without breaking the bank and how to make it work for your busy mom life. Get ready to get excited to get dressed! Links Mentioned:The Momiform Style SocietyThe Momiform MethodFREE Body Shape Guide for Moms Connect with Jammie:WebsiteInstagram Connect with Kris:WebsiteInstagramCookbooks  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 Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is a re-release of one of our most-listened to episodes of Season 4 on the Healthy Balanced Mama Podcast. I’m taking a much needed summer break for the month of July, and I’ll be back with brand new episodes in August, when the podcast officially switches to the Healthy Mama Kitchen podcast. Enjoy this episode and happy summer!  When you think systems, do you think freedom? I know didn’t until I connected with Chelsi Jo. Chelsi specializes in teaching moms how to use systems so they can have sustainable self-care, orderly and stress free homes, intentional relationships, and clarity on how to do their best work in managing home and business, without feeling pulled in all directions. In this week’s episode, Chelsi shares her best tips for creating systems that bring more ease into your motherhood, better work-life balance and most importantly, help you better connect with the people who are most important. Connect with Chelsi Jo:WebsiteInstagramFacebook GroupPodcast Connect with Kris:WebsiteInstagramCookbooks  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 Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is a re-release of one of our most-listened to episodes of Season 4 on the Healthy Balanced Mama Podcast. I’m taking a much needed summer break for the month of July, and I’ll be back with brand new episodes in August, when the podcast officially switches to the Healthy Mama Kitchen podcast. Enjoy this episode and happy summer!  Josh Gitalis kicks the gut health series off with a bang, sharing his expertise on gut health from a functional clinical nutritionist’s perspective. Josh runs a Toronto-based, private practice, with a worldwide client base. As a leader in his field, he teaches Clinical Nutrition for several natural health colleges and has made several TV appearances. Over a decade ago, Josh helped me personally heal my gut, balance my hormones and finally find relief for the long term. It was such an honor to have him on the podcast! Things we chat about in this episode: why gut health is so important how to know exactly what to do for your unique body when your gut feels off finding the root cause of gut health issues how specific lifestyle choices impact your gut, not just your food intake the most important things to put on your plate for a healthy gut supplements Josh recommends Connect with Josh: Website Instagram Facebook Podcast Connect with Kris: Website Instagram Cookbooks  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 Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is a re-release of one of our most-listened to episodes of Season 4 on the Healthy Balanced Mama Podcast. I’m taking a much needed summer break for the month of July, and I’ll be back with brand new episodes in August, when the podcast officially switches to the Healthy Mama Kitchen podcast. Enjoy this episode and happy summer! Food freedom is a never ending journey- but it is one that changes and evolves over time. I left the world of chronic dieting, fitness competitions and disordered eating once and for all back in 2016- determined to find freedom with food and learn what balance means to me- and it’s been a journey of learning, self exploration and discovery (to say the least). In honor of 200 episodes of the Healthy Balanced Mama Podcast, I’m taking it all the way back and sharing how my journey and experience of food freedom has changed and evolved, five years later. Links Mentioned: My food freedom course- Uncomplicated Eating Episode 002: My Story: How I found my beautiful balance Episode 163: A Season for Change Connect with Kris: Website Instagram Cookbooks  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 Learn more about your ad choices. Visit megaphone.fm/adchoices

If the idea of getting back into a meal prep routine kind of makes you cringe… but you KNOW how helpful it can be to bring more ease into your family meals, from breakfast to school lunches to dinner… or maybe you still need some convincing, I’ve got you mama. Let’s talk about meal prep for the Back to School season. Get the Healthy Mama Meal Prep Course for only $97 using code BACKTOSCHOOL through 8/31 Connect with Kris: Website Instagram FREE Meal Planning Guide Budget Guide + Ebooks 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s that time again… time to start thinking about school lunches. I hear from so many mamas that school lunches are the bane of your existence and I get it… having to make a balanced lunch for a tiny human at seven in the morning, sometimes before coffee, hoping that they’ll actually eat it- can be stressful. So in today’s episode, I want to share with you our stress-free school lunch system that keeps both kids- and mamas- happy. Links Mentioned: Kids Lunch Amazon Shop FREE KIDS LUNCH GUIDE Codes + Discounts: Get 25% off Amazing Grass greens blend and protein powders using code HEALTHYMAMA Healthy Mama Meal Prep is only $97 using code BACKTOSCHOOL through 8/31 Connect with Kris: Website  Instagram FREE Meal Planning Guide Budget Guide + Ebooks 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Breakfast, the most important meal of the day… and often the most difficult. We want our kids (and ourselves) to have a balanced breakfast before school, work, whatever we’re doing that day… but mornings can be rushed and often it’s easier to just pour a bowl of cereal and be on your way. But we know our kids- and ourselves- can benefit from a balanced breakfast. So, like with school lunches, we have a formula we follow for balanced breakfasts- and a system to make it happen. Get all the breakfast ideas: https://healthymamakris.com/easy-breakfast-ideas/ Codes + Discounts: Get 25% off Amazing Grass greens blend and protein powders using code HEALTHYMAMA Healthy Mama Meal Prep is only $97 using code BACKTOSCHOOL through 8/31 Connect with Kris: Website  Instagram FREE Meal Planning Guide Budget Guide + Ebooks 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

 You need a rice cooker. There, I said it. Let me tell you I had never even SEEN a rice cooker until I met my husband... but now I am a rice cooker convert and I am here to also make you a convert to this $25 kitchen appliance- or if you have one, dust yours off and actually USE it to make dinner less hands-on. Download the Free Grain Cooking Chart! Connect with Kris: Website  Instagram FREE Meal Planning Guide Budget Guide + Ebooks 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

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 a project I’ve been working on for months and COULD NOT be MORE excited to share with you. The Supermama Society is a monthly membership centered around non-diet nutrition for moms. This is the place to go if you want to explore more about nutrition in an intuitive eating framework. This is a body-positive, weight-neutral space for you to be educated on the latest nutrition information without ever being pressured to count, track, restrict or go on another diet, ever again. And it’s designed for BUSY MOMS. It’s mobile friendly, and features a TON of different options to learn, from video to e-books, to audio--because we all learn differently and I want you have the opportunity to learn more about nutrition and practical ways to nourish yourself and your family, in a safe, diet-free space. To learn more, and join head to www.supermamasociety.comFollow along: InstagramFacebook The Supermama Society We have hit Episode 20! That calls for a Q + A, don't you think?? Submit your podcast question: https://forms.gle/adBuUZvvzgTmvumv6 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we are talking all things shortcut dinners– because we all have busy nights! Where I would love to tell you that you could be eating fully from scratch, home cooked meals all week long in under 20 minutes, that’s often not possible. Meal prep helps, but it’s also helpful to have those quick and easy options on hand or to grab at the store for quick and easy dinners. Connect with Kris: Website  Instagram FREE Meal Planning Guide Budget Guide + Ebooks 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

The seasons are changing and many of us are craving that change from warmer summer meals to more cozy, comforting dishes. But for many of us, the weather is still fairly warm… so how do we start that fall meal transition without jumping RIGHT into soups and stews and chilis? Today we're talking fall transition meals with three tips and fifteen recipe ideas- so let’s dive in! Links Mentioned: Show Notes with Recipe Links In Season Produce Printable Get 25% off all Amazing Grass Products including my new favorite Fizzy Green Tabs using code HEALTHYMAMA Connect with Kris: Website  Instagram FREE Meal Planning Guide Budget Guide + Ebooks 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I have an extra special bonus mini episode for you all about getting mentally organized and ready for back to school with my friend Alicia Cohen.  Connect with Alicia: Website: https://www.aliciacohendesigns.com/ Sync Your Season Mini Workbook: https://www.aliciacohendesigns.com/sysprimerminiworkbook Power-Up Your Productivity Group Coaching Program: https://www.aliciacohendesigns.com/groupcoaching_ Connect with Kris: Website Instagram FREE Kids Lunch Guide Budget Kitchen Guide + Cookbooks  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 Learn more about your ad choices. Visit megaphone.fm/adchoices