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Meal Prep Monday Podcast™ brings you 10 minutes of actionable meal prep advice, helping you answer the dreaded "What's for Dinner?" question with ease. Host Allison Schaaf is a personal chef, dietitian, mom and founder of meal planning website PrepDish.com. Listen along as she teaches you how to save time, money & energy through meal prep. Her healthy gluten free, paleo & keto meal plans have helped thousands! And in this podcast, she's sharing all of her time saving tips and tricks with you ...
 
It’s time to take the stress out of weekday meals. Kris Dovbniak is a trained chef, culinary nutritionist and a mama of two here to guide you in making healthy eating easy and accessible by simplifying your meal plan, demystifying meal prep, taking the stress out of weeknight dinners and helping you learn to cook your family delicious, nutrient-dense meals along the way- without spending hours in the kitchen or thousands of dollars a month at whole foods. The Healthy Mama Kitchen podcast sha ...
 
What would your life look like if you finally prioritized your health? Are you sick of not having enough energy to spend time reading your Bible? Would you love to have healthy meals prepped, ready to go for your family? Do you wish there was a simple solution to living a balanced daily life? In this podcast, you will learn about the importance of strength training, flexible food tips and biblical wisdom. My mission is to equip moms of littles to be physically strong and rooted in faith thro ...
 
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Hot Mess Mom Health | Healthy Habits, Accountability, Mindset, Simple Nutrition, Anti-Meal Prep, Time Management Hacks, Inspiration

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Hot Mess Mom Health | Healthy Habits, Accountability, Mindset, Simple Nutrition, Anti-Meal Prep, Time Management Hacks, Inspiration

Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!

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Welcome to the Hot Mess Mom Health Podcast! Are you a busy working mom who is tired of feeling tired? Do you feel desperate to make healthy habits a routine but can't figure out how to be consistent? Would you love help figuring out how to make quick healthy meals the whole family will enjoy? Do you feel like you have no time to plan for anything, let alone find time to workout? Do you want to stop playing the mental game, put yourself first and reach your health and weight loss goals? In th ...
 
Hey, girl! I know what it feels like to keep failing on your health goals, to feel like you are always starting and stopping the next diet or workout program, and not having any consistency with your habits or routines around wellness. You know it’s time to make a change in your life and say YES to yourself... but it feels so hard. There aren’t enough hours in the day and you feel guilty when you DO take time for yourself. But you know you NEED a massive transformation for your body and mind ...
 
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show series
 
The Healthy Mama Meal Planner™️ is BACK for it's 5th edition- listen in to learn about how it can help you simplify & streamline your meal planning in 2023. Shop the meal planner collection Connect with Kris: Website Instagram Healthy Mama Meal Planner™️ & Meal Planning Notepad The Healthy Mama Cooking Club Support the show…
 
Okay, so we talk all the time about healthy habits on the show but what about bad habits? How do we quickly break a bad habit? We have to have some objective data to help us find the trigger that is causing the bad habit then decide if we're able to remove that trigger and/or replace that bad habit with a healthier habit instead. (Be prepared, it w…
 
Hey there mama! In today's episode, we are talking all about fueling your body well. Preeti introduces an incredible 70/20/10 rule about nutrition, exercise and hydration you have to hear! The biggest take away in this interview was realizing that as caretakers, homemakers and child raisers, it is important to put our health first so that we can te…
 
The year is quickly coming to and end BUT that doesn't mean we have to throw in the towel until Jan 1 to start focusing on our health and weight loss goals. I want to motivate you to not back burner your health and get started today even if with a small habit or 2. You can set yourself up for positive momentum in Jan by starting now!…
 
In episode 146 Prep Dish founder, Allison Schaaf, shares details of her recent kitchen remodel including favorite parts, decisions on countertops and lessons learned. Instant Hot Water: You have to be careful to warn people but it is so useful! It’s wonderful for tea, hot water with lemon, etc. I also use it a lot when washing stainless steel pots …
 
Food freedom during the holidays can be a reality with these 5 habits! With a focus on worth it foods, mindset over if you're up a couple of pounds, and the benefits of movement, and simplicity through your every day meals you can help you truly enjoy your food freedom during the holidays and beyond! A way to help you do this is with my new 5 SIMPL…
 
We're back with another real life meals recap- November 2022! In this series I take you through a month's work of breakfasts, lunches and dinners- share what my family ate and loved and hopefully give you a little inspiration for your next month of family meals. Click here for the full show notes with recipe links FREE Holiday Recipe e-book Join th…
 
Gift giving season is HERE and I am so excited for our second annual podcast gift guide- this time featuring my husband, Nick! We have gift ideas for you for the lady in your life (mom, sister, bestie- or yourself), the couple/family, the cook, the outdoor enthusiast, the kiddos, the book lover and your favorite dude. Full Gift Guide with links: ht…
 
I love this book called Every Moment Holy, a book of liturgies, prayers and petitions. I read this one day when I was SO TIRED of serving and it was convicting in a sweet holy way. I thought that Thanksgiving would be the perfect day to share this prayer for you mama, have a blessed day!Di Ashley Harvey | Strength Training Coach, Wellness Coach, Nutrition Strategist, Holistic Health Support
 
Happy Thanksgiving, my friends! I'm so grateful for you and today I'm sharing some habits of gratitude you can put in your toolbox! Creating a habit of gratitude--expressing it, receiving it, and truly being grateful is a mindset shift. All November in the HABIT HACKING SOCIETY, the theme has been gratitude and these are the actual habits of gratit…
 
Wait until you hear the little visitor on today's show! I know you understand. You LOVE your littles, I know. It's hard to be present sometimes when we are thinking of the past and the future. I mean, don't get me wrong, it's great to learn from the past, prepare for the future and have GOALS! In today's episode, I am talking about what will help y…
 
Happy week of Thanksgiving, friends! I'm feeling very grateful for you and wanted to share even more Black Friday deals on my courses in addition to the shop and share with you that this is your last chance to purchase my signature program, SELF TRANSFORM U! I am sunsetting STU at the end of 2022 and will be sharing more details in the coming weeks…
 
Do you think you're not a morning person? I didn't think I was either but over the years I have realized that the morning is my sacred time! Listen in to how I have developed my routine and how you can ease your way into some quiet time so that your days always get off to a great start!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
I'm going to let you in on a little secret--I have to work on being positive. It's a habit I have to choose to work on. Do you feel like this too? Positivity can be contagious, but negativity can be even more contangious as well. There can be a duality of positivity and negativity, where you might be in a negative situation but can try to find some…
 
Eric Jorgenson has a concept of 4 types of leverage. In today’s episode, Prep Dish founder Allison Schaaf dives into how each of these 4 types of leverage applies to meal prep and meal planning. 4 Types of Leverage as They Relate to Meal Planning 1. Tools What are some tools you could leverage to up productivity? One example is a food processor. If…
 
There are dozens- maybe hundreds- of Thanksgiving Cooking Hacks online, everything from how to easily skim the fat from your gravy (hint: put it in the freezer for 10) to cooking your potatoes in the...dishwasher?! I will not be recommending that one, promise- but I DO know some seriously good hacks to make your Thanksgiving Meal preparation a litt…
 
Today I share 5 of my favorite kitchen gadgets! Stainless Steamer https://www.bedbathandbeyond.com/store/product/oxo-good-grips-stainless-steel-steamer-with-extendable-handle/1014082638?keyword=stainless-steamer Calphalon Premier Stainless Steel 11 Piece cookware set https://www.bedbathandbeyond.com/store/product/calphalon-premier-stainless-steel-1…
 
Do you feel comfortable asking for help? As busy working moms, we often face burnout at home and at work but asking for help just doesn't come easy (especially if you're asking for help to allow for you to practice some healthy habits and self care--the guilt is real!) So today we're going to have a CEO mindset--not a CHIEF EVERYTHING OFFICER, but …
 
Want to start prioritizing your health? This MOM LIFE is all kinds of crazy and there are SO many other needs that need to be met as well. When we understand that we aren't supposed to be "Running on Empty," or out of all energy, then we will begin to really dig into our health. In this episode, I introduce you to a method that I LOVE to use on a d…
 
In today's episode I share with you my 2 secrets I use to get through the holiday season. The 90/10 rule and pre planning! These two things help me so that I don't beat myself up when I go off track and also keep me proud of progress I am making. I hope these tips help you too!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
Tracking your habits is so powerful and is a habit in itself too! Seeing your progress helps you feel motivated to keep going! Today I'm sharing my top tips on why you should be tracking your habit and I'm starting my BLACK FRIDAY SALES early with the launch of the brand new TRANSFORMATION SHOP! The mission of the Transformation Shop is to help you…
 
This post contains affiliate links. Thank you for your support of Prep Dish! Prep Dish founder Allison Schaaf shares 5 delicious, healthy fall beverages she’s loving lately. Ghia This is a non-alcoholic aperitif. It tastes like a fancy cocktail but with no alcohol. With ginger, rosemary, orange peel extract and juices, it tastes amazing and feels f…
 
It's time for a bit of a pre-thanksgiving pep talk from your friendly busy mom and chef. I've cooked for lots of private and family parties in my day-- and if there's one thing I know, it's we all need a shortcut from time to time! So how do you make your Thanksgiving meal feel special, without pulling out your hair-- and which shortcuts are worth …
 
Today I share with you my top 11 gift items you should ask for this holiday season! #1 Vuori performance joggers https://vuoriclothing.com #2 Loopy phone case https://www.loopycases.com #3 Lululemon everywhere belt bag https://shop.lululemon.com/p/bags/Everywhere-Belt-Bag/_/prod8900747?sz=ONESIZE #4 Rothy slip-on sneakers https://rothys.com/collect…
 
As a continuation of our episode earlier this week all about rucking, I wanted to give you a habit hack all around how to get comfortable being uncomfortable. The more you do this, the more confidence you will build. The more you will crave wanting to do hard things! So let's get uncomfortable, friends! Want to watch the replays of the HEALTHY HABI…
 
Hey there mama! Being a mom can be hard to navigate at times. Especially when we are the ones in charge of the home, our daughters / children and the overall health and wellness of our family. The truth is, when we began to prioritize our own health, those actions and new disciplines will reflect and permeate the rest of our homes. This episode is …
 
Tune in today for my Holiday Gift Guide! 1-Peloton https://www.onepeloton.com 2-Tonal https://www.tonal.com 3-Joov red light https://joovv.com 4-Oura ring https://ouraring.com 5-Athleta https://athleta.gap.com 6-Wandering bear coffee https://wanderingbearcoffee.com 7-Clearstem https://clearstemskincare.com 8-Books 5 second rule By Mel Robbins High …
 
Have you ever heard of rucking? I've been rucking over the past year and it has been so rewarding! I'm actually doing a GORUCK event this week with a friend--talk about doing hard things! Today I'm sharing the benefits of rucking and chatting about doing hard things (physically and in real life) and creating community with Emily McCarthy, Head of C…
 
Meal Prep Monday is back! After a couple of months off from podcasting, host Allison Schaaf is back and full of ideas for upcoming episodes. In this episode, she shares what she’s been up to as well as some topics she’s excited to talk about in the coming weeks. Upcoming Topics: Freezer Meal Prep Getting Healthy Sleep Travel With Toddlers (includin…
 
It's that season-- slow cooker season! The slow cooker can be an awesome tool for busy weeknights- but sometimes slow cooker meals can taste a bit bland and texture-less. So how do you utilize your slow cooker to your advantage to make set-it-and-forget-it meals that are actually delicious? Tune in for exactly how to make it happen. Free Slow Cooke…
 
Listen in today for some ideas on things that you can do to get a mood boost, gain some confidence and just have some pure fun!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
Have you ever talked yourself out of something (especially when it comes to your own health?) Often times, it comes from past failures, guilt, self limiting beliefs or even worrying about what others think! Today's HABIT HACK will help you finally take action and stop psyching yourself out! Today is the last day of the HEALTHY HABIT RESET, but you …
 
Hey there! In today's episode, I share two ways to get started when you are finally sick and tired of being sick and tired of putting your health on the back burner. These two ways to get started might not be what you think, but they will begin to build a healthy foundation where we can begin to build the habits needed for long-term full-body fitne…
 
Today we chat about something that is such a big deal when trying to start a health journey of any kind.Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
When we think of self accountability, it's usually from a place of work. We have goals to meet and we have to take responsibility for our own actions (or inaction). We get fired if we don't do our job, right? So today I'm sharing 10 tips for self accountability for your HEALTH. Comparing self accountability to a job and owning up to the outcomes of…
 
After 3 and a half years, The Healthy Mama Kitchen/Healthy Balanced Mama podcast has hit 300 episodes! Today we're celebrating with a special topical Q + A based on listener questions all about recipe creation. Tune in to listen to Kris answer questions on: How does an idea start? Do you build from a flavor idea? Certain ingredient or protein choic…
 
Today I share with you the 5 app's I use just about every day! I hope you find something that helps you in your health and wellness journey!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
One of the biggest challenges I hear from my audience is that they don't have the time to take care of themselves. I wanted to flip the script today and ask you what is actually taking away your ENERGY? How do you replenish your energy? Check out these questions to ask yourself next time your energy is feeling depleted! I'm so excited to bring you …
 
“Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow.” ― Mary Anne Radmacher What are you believing? Does it determine your day to day? Our mindset can affect how and if we prioritize our health and faith. We become more and more of what we believe which is why we sometimes need…
 
If you are good at finding reasons for pushing off losing weight and taking control of your health this episode is for you!Di Rebecca Santos | Health & Weight loss Coach, Mindset Mentor, Accountability Partner, Low Carb-ish Queen, #almost40, Proving everyday that you can be a Hot Mess & Healthy!
 
How do you overcome SELF DOUBT? We all deal with it at some point in our lives, in our daily lives, etc. We doubt our abilities, we doubt ourselves based on past experiences or "failures," we doubt ourselves if we're doing a good enough job as a working mom, etc. The list can go on and on, right? Our guest today, Danielle Ireland, is a licensed the…
 
Halloween is almost here- so I couldn't miss the opportunity to share a Halloween-themed episode with you. But I’m not going to share with you special treats you can make for the holiday- instead I want to talk about realistic dinner ideas for Halloween, because having a solid dinner on Halloween is important! Our kids are inevitably going to eat c…
 
Today I share with you my picks for good books right now in various topics! #IMomSoHard by Kristin Hensley & Jen Smedley The power of one more by Ed Mylet Podcast episode I did on this book here You are a Badass everyday by Jen Sincero How to do the work By Dr. Nicole Lepera The 5 Second Rule by Mel Robbins Podcast episode I did on this book here S…
 
When we think about prioritizing our health and living a more holistic lifestyle, we often feel selfish as moms. What we don't realize (at first anyway) is that taking care of you IS taking care of the family. Afterall, what good are we if we are running on E? No matter where you are on your health journey, there will always be something to learn a…
 
When I am coaching an Orangetheory class, "I often say give .1 more to your speed our inclines!" What if you just gave .1 or 1% in your life? .1 more for your own self care, .1 more towards your relationships, .1 more for your professional goals? That adds up to a massive transformation over time! We tend to try HUGE changes all at once wanting qui…
 
We live in a world that fuels our anxiety, worries and anxious thoughts. When we are trying to prioritize personal health, staying up at night worrying steals rejuvenating and much needed sleep. As Christian Moms, we have access to THE SECRET about staying up at night dwelling on worst case scenarios. Psalms 127:1-2 are the verses in today's podcas…
 
Today's episode was inspired by my insane week last week. It felt like the universe was doing everting it could to keep me off my health and wellness journey. I managed to tough through it by giving myself permission to only focus on the things I can control and not get myself stressed out if everything didn't go to plan. I hope this can help you i…
 
So back in March of 2021, I shared that I would be doing 75 Hard and the way I would be doing it safely...well, you never heard an update about it because I didn't complete it! Fast forward to now and I just completed 75 HARD! I didn't tell anyone, and what I did was probably more of a 75 SOFT, but I'm sharing my 10 takeaways including how I did wo…
 
Are you intimidated by the Instant Pot? Maybe you hopped on the trend a few years ago, and your Instant Pot is now collecting dust in your cupboard or basement. Pull that baby out! The Instant Pot can be a GREAT tool for meal prep and easier weeknight dinners- and I'm going to share with you how, in today's episode. FREE Instant Pot 101 Guide Insta…
 
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