Heather Buda Nutrition

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03/01/2023

Not just for kids…

Sometimes, breaking it down in it’s most simplistic form is the best way to approach nutrition. You do not have to understand all the inner workings of your digestive and cell performance.

When it comes down to it, we take action because of the benefits that result. So why does nutrition have to be this mysterious thing?

Don’t get me wrong. There are A LOT of factors that go into an individual’s nutrition. However, my goal is to make habit change approachable for everyone.

Check these four mindset shifts that not only work for us adults but also when chatting with younger children about food.

Food issues are often early onset (even if we/they know it or not). The way we speak to ourselves about food is felt by those we surround ourselves with.

02/01/2023

One of the main challenges clients come to me with is creating exciting meal plans that are healthy and sustainable week after week.
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Here's a quick tip to structure your weekly meal plans without having to rebuild every 7 days.
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✨ Keep your proteins tied to the same weekday✨

By doing this, the only alterations you will need to make are the vegetable and seasoning that is put on each plate.
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For example:
Mondays: Salmon w/ Asparagus
Tuesdays: Lean Ground Turkey, Peppers & Onions
Wednesdays: Shrimp w/ Cauliflower Rice
Thursdays: Fish (Cod) Taco Night w/ Cabbage & Carrot Slaw
Fridays: Chicken & Spaghetti Squash
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You can shake things up by alternating between flavor profiles that you enjoy. Here are some of my faves:
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🔸 Mexican: Tomato, Onion, Chili Powder, Cumin & Oregano
🔸 Italian: Garlic, Oregano, Basil, Parsley
🔸 Asian: Sesame, Ginger, Garlic, Honey
🔸 Greek: Red Wine Vinegar, Oregano, Garlic, Dijon
🔸 BBQ: Hot Sauce, Cayenne, Brown Sugar, Garlic

01/01/2023

Hot Take: Resolutions SUCK (*see fine print)

I know this may bring up some controversy so hear me out.

The term "resolution" can bring up negative associations within an individual - one that leads one to think that something in their life needs to be "resolved" and they aren't worthy until it is.

I say so, because I used to be in that group. And to this day I refuse to use that term *for myself* for those exact reasons.

Instead, I like framing my January One thoughts as:
- What would I like to accomplish this year?
- How can I show up better for myself?
- Where do I want to be one year from today?

By doing so, I have clear goals which I can then break down into SMALL - repeat SMALL - accessible habits to be tackled ONE AT A TIME.

There's a reason why, based on most recent studies, only 9% of resolutions set are actually achieved. My belief is that ppl put too much on themselves all at once and quickly burn out.

Want to learn how to create and practice more SUSTAINABLE habits that will help lead you to your goal? Schedule a FREE consult with me, link in my bio.

Yes, I love talking nutrition - but habits are my JAMMMM ✨

20/06/2022

Food is more than what you are actually eating…

• It is the company you share
• It is the smells you inhale
• It is the sounds of the kitchen
• It is the culture you celebrate
• It is the stories you tell
• It is the traditions you pass down

The podcast episode I listened to on my walk this morning reminded me of why food is so personal, and so much more than the actual consumption of it.

Check out Spotify for the episode 067 “Celebrating Juneteenth Through Food”

33 minutes of laughter, truth, family, culture, and good food.

Also - if you listen or read the post, give these ladies a shoutout to show your support ❤️💛💚

16/05/2022

Where my ACRONYM lovers at!?

I love a good word association - so when it comes to meal planning, we keep the fire alive.

Meal Planning should be S.I.M.P.L.E. and we have the tools to help YOU make that happen.

Want to learn more? We are so excited for our Meal Planning Workshop that is happening THIS SUNDAY (5/22) in the beautiful Back Bay studio in Copley Square.

Our goal is to make this workshop educational and hands on, because one of the best ways to learn - is to DO.

Tickets available through link in bio!

(did we mention there would be local, sustainable product giveaways!?)

09/09/2021

No gimmicks. No stories. No BS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Raise your glass - Cheers!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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19/08/2021

I'm hearing your questions and I can totally relate!
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Feeling rushed & stressed about what to put on the table, without breaking the bank, is completely understandable. We can't all be dining on 🦞🥂 and caviar every night…nor would I want to!
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Finding recipes that fit your needs, cooking expertise, palate, and budget can be challenging and overwhelmingly time consuming.
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Our work at HBN is to coach and guide you through these challenges so you...

▫️Feel empowered to hit the kitchen each night, and
▫️Understand the pillars of a balanced plate so you feel confident when out to eat with friends/family etc...
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I've compiled 5 delicious, healthy, flavorful and budget-friendly meals that are...DING DING...Ready in under 30 minutes!
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Click the HBN Services link in my bio to get your FREE copy.
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Once you've taken a look through it - let me know what you think by commenting below!
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I've even included a bonus recipe (one of my favorite fall/winter dishes) and tips for you, because who doesn't love more recipe ideas!?

Plan to succeed and succeed with your plan.

05/08/2021

So...Labor Day is less than a month away!?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How did that happen and where did the summer go??⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Several companies are increasing capacity this September which means a return to the office for so many of you - even if for 40-60% of the week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This may bring about feelings of anxiety and you know what - that's completely NORMAL!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You may be feeling anxious about the extra weight you've put on over the pandemic and have been able to hide via Zoom. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You may be feeling anxious about going back into the office with several other individuals and leaving the comfort of your own home.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You may be feeling anxious about falling into old office habits after being so dedicated to your health over the past year and a half.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You are NOT alone. And let me repeat - these feelings are completely normal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My ask for you, Today...⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) Write down your feelings. What are you anxious about. Why might you be feeling this way. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) Give your feelings a name that brings you comfort. It could be a loved one, a pet, a place, a smell...let it be yours. I know, it may sound silly and it may take some thought - but give it a try!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Writing out the things that we push deep back in our brains and our hearts, and associating it with something positive can help us bring that anxious thought down a notch from its high horse.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You are not alone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are capable of change.⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are worthy of success.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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06/07/2021

This VIBE 🙏⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It is so rewarding working with individuals who have been macro counting and calorie tracking (and all the things) and are still open to learning more about nutrition.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Zach was such a pleasure to work with and I am so proud of his progress from refined, processed “healthy” foods to a wholesome, nutrition-packed lifestyle!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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