Healthy Balanced Mama Podcast

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 @daniellehavenshealth 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:  1. Danielle- while pregnancy & birth are fresh, what advice/thoughts do you have for preconception phase women?  2. Tips for the 1-2 transition with kids 3. Kris- What is easier/harder with older kids than younger  4. How to deal with mom guilt when trying to take self care time We loved recording this episode- as well as all of the other Q&A’s we have done together over the past year! Listen in for Danielle’s big announcement and enjoy Best-of Episodes for the month of July until the Healthy Mama Kitchen is back in August!! . . #healthymom #healthymeals #healthymoms #momlife #findingbalance #postpartum #mompodcast #podcastformoms

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 @drheatherrhodes 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 resource we created to help YOU eat deliciously pro-metabolic! . . #prometabolic #prometabolicnutrition #prometaboliceating #prometabolicdiet #hormonebalance #hormonehealth #hormoneimbalance #metabolism #metabolichealth

Growing season is upon us... and I know next to nothing about gardening! Luckily, I connected with Stephanie Leaf from @wingin_it_on_the_homestead 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  Head to the link in my profile to listen in! . . #healthymama #healthybalance #healthybalancedmamapod #healthybalancedmamapodcast #mompodcast #mompodcasts #mompodcasters #gardening #gardening101 #canningseason #canningandpreserving #canning101

Ever wondered what my kiddos think of having a healthy chef for a mom, what they (actually) eat and what healthy means to them? Listen in to this week’s special Q&A and budget kitchen release episode!! I am so excited to share this long awaited project with all of you- and share two of my favorite tiny humans (the kids interview starts at 18:00!). . . #healthykidsfood #healthykids #healthykidsmeals #balancedkids #parentingpodcast #parentingpodcasts #podcastsformoms #budgetkitchen

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 @juliebreynolds 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 Head to the link in my profile to listen on Apple Podcasts, Stitcher, Spotify, Google or Youtube! #anixetyhacks #anxietyinkids #anxietyhelp #anixetyadvice #balancedlifestyle #balancedmotherhood #healthymotherhood

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 from @sugarproofkids 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 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts #sugarhelp #healthymotherhood #balancedeating #sugarforkids #addictedtosugar #kidsnutrition #nutritionforkids

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 @theallergychef, 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! 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts #cookingwithallergies #cookingforallergies #balancedcook #balancedkitchen #balancedlifestyle #theallergychef #dietary #receipesforallergies #dietaryrestrictions --

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 @soulcaremom 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 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts! #healthybalancedlife #balancedmotherhood #podcastformoms #podcastmom #podcastmama #morningroutines #mymorningroutine #simpleselfcare #selfcareideas #thrivingmotherhood

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? 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts! #sisterlylove #sisterfriends #sistersforlife #ilovemysister #sisters #healthyfriendships #healthyfamily #healthyfamilylife #balancedrelationships

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 @rebecca.g.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 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts! #healthymoms #healthymother #healthymotherhood #intentional #parentingtip #balancedmommies #momlifebestlife #conversationstarters

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 @andreadonsky 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 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts! #holistichealth #holisticnutrition #bloodsugarbalance #guthealthmatters #nutritionforlife #foodandmood #sleephealthy #sleephealth #healthybalance #healthybalancedlifestyle

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 from @yogaforyouonline , 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 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts! #meditation #mindfulminute #mindsetmatters #healthymind #healthymindhealthybody #healthyfamily #balanceiskey #balanceisthekey #healthymotherhood

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 @leahs.nourished.lifeto 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! 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts! #breakfastideas #breakfastonthego #easysupperideas #dinnersready #mamalife #mamalion #mamabird #healthymom #healthyeats #healthyfoodie #balancedplate

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 @monadelahooke 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 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts! #parentinglife #momlife #messymotherhood #balancedmama #calmintheirstorm #selfregulate #healthybalance #healthybalancedlifestyle

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. 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts! #podcaster #balanceoverburnout #honestpodcaster #lifeupdate #lifeupdates #thisismotherhood #hearttoheart #burnoutrecovery #healthymother

I'm SO excited to release this episode with Dr. Sonya Jensen @drsonyajensen. I absolutely love how she talks about helping women reframe how they see that time as the month as their most powerful time of the month, rather than the most annoying part of the month! Dr. Sonya Jensen is a Naturopathic Physician that has a mission to change the way women understand their bodies and themselves. She believes that women are the center of their families and communities and therefore by supporting them, she is creating a ripple effect that will support the whole world. What we talk about today: - what impacts our hormones - how hormones impact how we feel - how we can support our hormones during the different times of our cycles - the power of understanding hormones - how to use food to support your hormones 🎧: Links in profile to listen on Apple Podcasts, Spotify, YouTube or search The Healthy Balanced Mama Podcast wherever you get your podcasts! #periodhealth #mindsetmatters #mindovermatter #superwoman #superwomen #hormonehealth #balancedhormones #eatforhealth #monthlycycle

JOIN ME @healthymamakris for tips, tools and recipes to live your healthy balanced life AS WELL as podcast episodes (no, the podcast isn’t going anywhere!). FOLLOW ALONG 👉🏼 @healthymamakris

Weight is such a tricky subject when you're talking about intuitive, balanced eating.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ The question often comes up-- Is it possible to love yourself to weight loss that's natural, and not filled with shame or restriction? Can you love yourself, while still holding the desire for your body to change?⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ On this week's podcast, Elizabeth Dall @awomanofwellness came on to share how you can do exactly that-- in a way that is full of body love, grace and joy in food and movement. If you've struggled with desiring to lose weight but also seeking body acceptance-- can't wait for you to listen to this conversation!⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in my bio @healthybalancedmamapod to listen on Apple Podcasts, or search the Healthy Balanced Mama Podcast on all major podcast platforms. ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nondiet #foodpeace #foodfreedom #momlife #balance #balancedmomlife #reallifemom #beyonddiets #wellnesswithoutrestriction #selfcare #stressless #weightloss #bodyacceptance #naturalweight

YOU ASKED: What to do the day after a holiday (how to deal with food guilt)?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In today's bonus episode, we're talking about what to do the day AFTER a holiday- what do you do if you overate? How do you make up for it, and find balance again?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in my bio @healthybalancedmamapod to listen on your favorite podcast platform, and don't forget to leave a rating and review to be entered in the GIVEAWAY (see the last post!)! Ends on December 1st. ✨🎧

The holidays might look a little different, this year- but that doesn’t mean they’re easy for those of us who have had a hard relationship with food or simply want to live a balanced life, and might feel a little thrown off by all of the holiday hustle and bustle, extra food and traditions- whatever they might look like for us. So in today’s episode, I'm giving you a little encouragement and some actionable steps for surviving the holidays as a balanced eater.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in my bio @healthybalancedmamapod to listen on your favorite podcast platform, and don't forget to leave a rating and review to be entered in the GIVEAWAY (see the last post!)! Ends on December 1st. ✨🎧