Jessica Cording Nutrition

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Jessica Cording Nutrition

Dietitian. Health Coach. Podcast Host. Author of The Little Book Of Game-Changers and The Farewell Tour. Creator of the Drama-free Healrhy Living Podcast.

Follow me for mind-body wellness resources ✨ Jessica Cording, MS, RD, CDN, IFNCP is a registered dietitian, health coach, and author with a passion for helping people simplify their wellness routine by building sustainable healthy habits. In her work, she focuses on the connections between nutrition, lifestyle, and mental health. Through her writing, consulting, public speaking, and counseling, sh

e works with individuals, corporations, and the media to help make drama-free healthy living approachable and enjoyable. She is the author of "The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety" and "The Farewell Tour: A Caregiver’s Guide To Stress Management, Sane Nutrition, and Better Sleep." She also runs the Drama-Free Healthy Living podcast and has recorded guided meditations for Simple Habit. She also has created educational content for CARAVAN Wellness. Cording is a part of the mindbodygreen Collective and a frequent contributor to various media outlets such as Forbes, SHAPE, and more. As a speaker, she has presented to a wide variety of organizations, such as the US ARMY, Corner Market Communications, William Grant and Sons, and more. Additionally, a big believer in the mental and physical benefits of exercise, she is a certified Pilates mat instructor. She also is a certified reiki practitioner.

04/23/2026

𝐈𝐟 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐡𝐚𝐬 𝐭𝐨𝐥𝐝 𝐦𝐞 𝟏𝟓 𝐲𝐞𝐚𝐫𝐬 𝐚𝐠𝐨 𝐡𝐨𝐰 𝐦𝐮𝐜𝐡 𝐨𝐟 𝐦𝐲 𝐜𝐚𝐫𝐞𝐞𝐫 𝐈’𝐝 𝐬𝐩𝐞𝐧𝐝 𝐝𝐞𝐟𝐞𝐧𝐝𝐢𝐧𝐠 𝐛𝐚𝐧𝐚𝐧𝐚𝐬 𝐈 𝐝𝐨𝐧’𝐭 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐈 𝐰𝐨𝐮𝐥𝐝 𝐡𝐚𝐯𝐞 𝐬𝐚𝐢𝐝!

I hear concerns about them all the time — that they are too high in sugar, too high in carbs, or somehow less healthy than other fruit — but those fears usually leave out the bigger nutritional picture.

When we focus only on a few numbers and ignore the full food matrix, it becomes very easy to miss what a food actually offers.

Bananas are a practical, nutrient-dense fruit that provide carbohydrate for energy, fiber for digestive support, and nutrients like potassium and vitamin B6 that support overall health.

They are not the nutritional problem they have been made out to be.

More often, the real issue is how much nutrition messaging has taught people to mistrust simple, whole foods.

If bananas have been on your mental “maybe not” list, this is your reminder to take another look.

Read the full post on Substack 👉 https://bit.ly/Scared-Of-Bananas

And if you’re also looking for more support around practical self-care, I’ll be speaking at the 𝐕𝐚𝐥𝐥𝐞𝐲 𝐇𝐞𝐚𝐥𝐭𝐡 𝐇𝐨𝐥𝐢𝐬𝐭𝐢𝐜 𝐂𝐨𝐧𝐟𝐞𝐫𝐞𝐧𝐜𝐞 on 𝐒𝐞𝐥𝐟-𝐜𝐚𝐫𝐞 𝐟𝐨𝐫 𝐂𝐚𝐫𝐞𝐠𝐢𝐯𝐞𝐫𝐬 on 𝐀𝐩𝐫𝐢𝐥 𝟑𝟎, 𝟐𝟎𝟐𝟔 — I’d love to have you there.
👉 https://www.valleyhealth.com/services/holistic-conference

04/17/2026

𝐒𝐤𝐢𝐩𝐩𝐢𝐧𝐠 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐜𝐚𝐧 𝐬𝐞𝐞𝐦 𝐡𝐚𝐫𝐦𝐥𝐞𝐬𝐬. Sometimes it even feels productive, like you’re being “good” or just too busy to think about food first thing in the morning. But when underfueling becomes part of your routine, your body does not see that as discipline. It sees it as inconsistency.

That is the tricky part about underfueling. It does not always look extreme. Sometimes it just looks like rushing out the door with coffee, pushing your first meal too late, or brushing off hunger because you have other things to do. Over time, though, that lack of consistent fuel can affect energy, metabolism, and how supported your body feels.

A balanced breakfast will not solve everything, but it can be one of the simplest ways to stop selling yourself short. Giving your body protein, fiber, and healthy fats early in the day sends a very different message.

Read the full post on Substack. 👉 https://bit.ly/Skipping-Breakfast

04/15/2026

𝐖𝐨𝐦𝐞𝐧 𝐡𝐚𝐯𝐞 𝐛𝐞𝐞𝐧 𝐭𝐨𝐥𝐝 𝐭𝐨 𝐩𝐮𝐬𝐡 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐚 𝐥𝐨𝐭 𝐨𝐟 𝐭𝐡𝐢𝐧𝐠𝐬. Hot flashes. Night sweats. Temperature swings that wreck sleep, drain energy, and make everyday life harder than it needs to be. For too long, those experiences were brushed off as minor discomforts instead of what they really are: real physiological disruptions that affect quality of life.

For my latest Forbes piece, I spoke with ThirdLove Co-Founders Heidi Zak Spector, CEO, and Ra'el Cohen, Chief Creative Officer, along with Jackie Hutson, Founder of Piper & Mint, about how cooling clothing is evolving into something far more meaningful than a comfort feature. These brands are building products around lived experience, designing for hormone shifts, postpartum recovery, sleep disruption, and the realities women’s bodies move through across different life stages.

Read the full article on Forbes to see why cooling fabrics may be one of the most overlooked conversations in women’s wellness right now.

🔗 https://www.forbes.com/sites/jesscording/2026/04/06/why-cooling-clothing-is-the-next-frontier-in-womens-wellness/

04/15/2026

𝐖𝐫𝐢𝐭𝐢𝐧𝐠 𝐰𝐢𝐥𝐥 𝐧𝐨𝐭 𝐞𝐫𝐚𝐬𝐞 𝐠𝐫𝐢𝐞𝐟. But it can help you sit with it, shape it, and understand it a little more gently.

That is the heart behind 𝐆𝐫𝐢𝐞𝐟 𝐔𝐧𝐛𝐨𝐮𝐧𝐝'𝐬 𝐋𝐄𝐓𝐓𝐈𝐍𝐆 𝐆𝐑𝐈𝐄𝐅 𝐇𝐀𝐕𝐄 𝐖𝐎𝐑𝐃𝐒: 𝐀 𝐌𝐨𝐧𝐭𝐡𝐥𝐲 𝐖𝐫𝐢𝐭𝐢𝐧𝐠 𝐂𝐢𝐫𝐜𝐥𝐞 𝐟𝐨𝐫 𝐆𝐫𝐢𝐞𝐟 𝐒𝐮𝐩𝐩𝐨𝐫𝐭.

Letting Grief Have Words is a monthly writing circle created to support individuals as they navigate the complexities of grief through structured writing and reflection. In this nurturing space, participants are invited to explore their emotions, reflect on personal experiences, and connect with others who understand that grief can take many forms. Through gentle prompts and practical writing techniques, the workshop offers space for both expression and connection. No previous writing experience is needed. Just come with an open heart and a willingness to engage in the process.

This workshop is also deeply personal to me. I found writing to be very helpful in the grieving process when I lost my dad, and truthfully, writing has long been one of the ways I process life. In this workshop, I’m bringing together my experience as a healthcare provider who helps people take care of their health during stressful and difficult times, along with my experience as a storyteller, to create a space where people can reflect, write, and give language to what they’re carrying.

There is also research showing that expressive writing can support mental well-being, which makes this work feel both personally meaningful and professionally grounded.

The first workshop is happening on 𝐌𝐨𝐧𝐝𝐚𝐲, 𝐀𝐩𝐫𝐢𝐥 𝟐𝟎, 𝟐𝟎𝟐𝟔, 𝐟𝐫𝐨𝐦 𝟓:𝟑𝟎 𝐭𝐨 𝟔:𝟒𝟓 𝐏𝐌 𝐄𝐃𝐓, and it will take place monthly at the Center For Mind Body Balance in Saddle River.

𝐑𝐞𝐠𝐢𝐬𝐭𝐞𝐫 𝐡𝐞𝐫𝐞: https://book.squareup.com/classes/t48mdef3cdk51l/location/LE38VCHK402TH/classDetails/clssch_sk0gtnfioi1qyt?dateStart=1776720600

04/13/2026

Yesterday was 𝐍𝐚𝐭𝐢𝐨𝐧𝐚𝐥 𝐃𝐞𝐬𝐤𝐟𝐚𝐬𝐭 𝐃𝐚𝐲 and honestly, most of us have probably been observing it for years without realizing it.😅

Breakfast at your desk, in your car, or standing at the kitchen counter still counts. Real life does not always leave room for a slow morning, and that is exactly why it helps to have a few breakfast options that are easy, balanced, and actually satisfying. Coffee can only do so much when your body is asking for real fuel.

My new Substack post is up with desk breakfast ideas that are quick, filling, and practical for busy mornings, plus a few simple ways to make the breakfasts you already eat work a little better for you.

Read the full post on Substack. 👉 https://bit.ly/Desk-Breakfast-Ideas

04/12/2026

There’s something really comforting about finding practical ways to take care of yourself, whether that means making a nourishing meal or paying attention to the parts of wellness we tend to put off. On 𝐀𝐩𝐫𝐢𝐥 𝟏𝟔, 𝟐𝟎𝟐𝟔, at 𝟐 𝐏𝐌 𝐄𝐒𝐓, I’ll be sharing an easy, protein-rich meal idea during my IG recipe demo on , featuring 𝐬𝐡𝐞𝐞𝐭 𝐩𝐚𝐧 𝐩𝐞𝐬𝐭𝐨 𝐬𝐡𝐫𝐢𝐦𝐩 𝐚𝐧𝐝 𝐛𝐫𝐨𝐜𝐜𝐨𝐥𝐢. It’s one of those meals that keeps things simple without sacrificing flavor.

I’ll also be speaking at the 𝐕𝐚𝐥𝐥𝐞𝐲 𝐇𝐞𝐚𝐥𝐭𝐡 𝐇𝐨𝐥𝐢𝐬𝐭𝐢𝐜 𝐂𝐨𝐧𝐟𝐞𝐫𝐞𝐧𝐜𝐞 on 𝐀𝐩𝐫𝐢𝐥 𝟑𝟎, 𝟐𝟎𝟐𝟔, where my keynote will focus on '𝐒𝐞𝐥𝐟-𝐂𝐚𝐫𝐞 𝐟𝐨𝐫 𝐂𝐚𝐫𝐞𝐠𝐢𝐯𝐞𝐫𝐬.' It’s a topic that means a lot to me, and one I know many people quietly carry. If that feels meaningful to you, I hope you’ll take a look at the details and join me.

🔗 https://www.valleyhealth.com/services/holistic-conference

04/10/2026

𝐓𝐡𝐞𝐫𝐞’𝐬 𝐚 𝐫𝐞𝐚𝐬𝐨𝐧 𝐈 𝐜𝐚𝐫𝐞 𝐬𝐨 𝐦𝐮𝐜𝐡 𝐚𝐛𝐨𝐮𝐭 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭, 𝐚𝐧𝐝 𝐢𝐭’𝐬 𝐧𝐨𝐭 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐈 𝐭𝐡𝐢𝐧𝐤 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐧𝐞𝐞𝐝𝐬 𝐚 𝐩𝐢𝐜𝐭𝐮𝐫𝐞-𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐦𝐨𝐫𝐧𝐢𝐧𝐠 𝐫𝐨𝐮𝐭𝐢𝐧𝐞.

It’s because I’ve seen how often people interpret a completely normal biological response as a personal failure. They skip breakfast, get through the morning on caffeine and sheer busyness, then hit the afternoon feeling shaky, distracted, extra snacky, or suddenly unable to feel “moderate” around food. That’s not you being lazy, broken, or lacking discipline. That’s your body doing its job after being underfueled for hours.

When you eat earlier in the day, you’re not just checking a wellness box. You’re giving your body information: food is available, energy is coming, you do not need to hit the panic button later. For many people, that simple shift can mean steadier energy, fewer intense cravings, and a much calmer relationship with food by the time afternoon rolls around.

So no, breakfast is not a cure-all. But it can be a very practical form of support. And sometimes the habit that changes your afternoon is not eating less. It’s eating sooner.

Read the full post on Substack. 👉 https://bit.ly/Skipping-Breakfast

04/08/2026

𝐖𝐡𝐚𝐭 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐰𝐡𝐞𝐧 𝐚 𝐦𝐨𝐦 𝐜𝐚𝐧'𝐭 𝐟𝐢𝐧𝐝 𝐚 𝐯𝐞𝐠𝐚𝐧 𝐛𝐢𝐫𝐭𝐡𝐝𝐚𝐲 𝐜𝐚𝐤𝐞... 𝐨𝐫 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐬𝐥𝐞𝐞𝐩 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭... 𝐨𝐫 𝐜𝐥𝐞𝐚𝐧 𝐩𝐚𝐧𝐭𝐫𝐲 𝐬𝐭𝐚𝐩𝐥𝐞𝐬 𝐭𝐡𝐚𝐭 𝐝𝐨𝐧'𝐭 𝐞𝐱𝐩𝐥𝐨𝐢𝐭 𝐭𝐡𝐞 𝐟𝐚𝐫𝐦𝐞𝐫𝐬 𝐠𝐫𝐨𝐰𝐢𝐧𝐠 𝐭𝐡𝐞𝐦?

She builds it herself. Honestly, iconic.

In my latest Forbes piece, I talk about founders who didn’t just spot a gap in the market. They lived it first. Mariana Cortes, founder of Bunnie Cakes, turned her search for allergen-friendly treats into a brand known for vegan desserts and ready-to-bake cupcake batter. Danielle Stanton, founder and Co-CEO of FUEL 4 EVER, built purpose-driven products after her own health struggles pushed her to look for cleaner, more functional options. Sarela Herrada, co-founder of SIMPLi, is rethinking pantry staples through regenerative agriculture, transparent sourcing, and a deeper connection between soil health and human health.

Also featured in the piece are some thoughtful insights and honest reflections from these founders about what it takes to build something useful, nourishing, and actually needed.

Three different problems. Three different solutions. One clear thread: they didn’t wait for someone else to fix it.

If you’ve ever wondered how personal challenges turn into products people genuinely need, this is worth the read.

🔗 https://www.forbes.com/sites/jesscording/2026/03/27/moms-who-built-food-brands-to-solve-real-problems/

04/06/2026

𝐂𝐨𝐟𝐟𝐞𝐞 𝐠𝐞𝐭𝐬 𝐛𝐥𝐚𝐦𝐞𝐝 𝐟𝐨𝐫 𝐚 𝐥𝐨𝐭, 𝐛𝐮𝐭 𝐥𝐞𝐭’𝐬 𝐜𝐥𝐞𝐚𝐫 𝐨𝐧𝐞 𝐭𝐡𝐢𝐧𝐠 𝐮𝐩: 𝐭𝐡𝐞 𝐜𝐨𝐟𝐟𝐞𝐞 𝐢𝐭𝐬𝐞𝐥𝐟 𝐮𝐬𝐮𝐚𝐥𝐥𝐲 𝐢𝐬𝐧’𝐭 𝐭𝐡𝐞 𝐩𝐫𝐨𝐛𝐥𝐞𝐦.

The real issue is when it shows up alone, on an empty stomach, while your body is already running on naturally high morning cortisol.

That combo can leave you feeling shaky, anxious, or weirdly wiped out later, which is not exactly the calm, capable start most of us are going for.

The good news is, you do not need to break up with your coffee. You may just need to stop expecting it to do breakfast’s job.

Even pairing it with something small and protein-rich can help your body feel more supported, more stable, and a lot less like it’s being launched into the day against its will.

Your coffee can stay. It just needs a little backup. What’s your favorite quick pairing in the morning?

I shared more on Substack, including the full list and a few practical ideas for what to eat to help set the tone for your day.

Read the full post here 👉 https://bit.ly/Skipping-Breakfast

04/02/2026

I love overnight oats because they make mornings easier. You spend a few minutes prepping them the night before, and breakfast is already there when you need it. That alone is a win.

They’re also 𝐨𝐧𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐛𝐚𝐥𝐚𝐧𝐜𝐞𝐝 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭𝐬 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐭𝐡𝐞𝐲’𝐫𝐞 𝐞𝐚𝐬𝐲 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐰𝐢𝐭𝐡 𝐩𝐫𝐨𝐭𝐞𝐢𝐧, 𝐟𝐢𝐛𝐞𝐫, 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐟𝐚𝐭𝐬. That combination makes them more filling and can help support steadier blood sugar, so you’re not hungry again an hour later.

I also keep coming back to them because they’re so easy to customize. You can change the fruit, add nut butter, mix in protein powder, or keep it simple depending on your mood and what you have at home. Practical, filling, and flexible. Hard to ask for much more from breakfast.

And for Peanut Butter and Jelly Day, this version is a fun one.

𝐏𝐞𝐚𝐧𝐮𝐭 𝐁𝐮𝐭𝐭𝐞𝐫 & 𝐉𝐞𝐥𝐥𝐲 𝐎𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭 𝐎𝐚𝐭𝐬 𝐑𝐞𝐜𝐢𝐩𝐞
1 serving
Prep time: 5 minutes

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:
1/3 cup rolled oats
1 tablespoon peanut butter
1 to 2 tablespoons berries or jam
1 tablespoon chia seeds
1 tablespoon ground flax
1/2 teaspoon cinnamon
1/2 cup plain Greek yogurt
1/4 cup unsweetened milk of choice*
1/4 teaspoon vanilla extract
1 scoop protein powder (optional)

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬:
1. Add everything except the berries or jam to a bowl or jar. Stir until well combined.
2. Swirl in the peanut butter and berries or jam.
3. Store covered in the fridge for at least 4 hours or overnight.
4. When you’re ready to eat, remove cover and stir. Enjoy warm or cold. Add extra toppings if you’d like.

Follow for more recipe ideas.

04/02/2026

So, 40,000 shoppers voted on the 𝐛𝐞𝐬𝐭 𝐡𝐢𝐠𝐡-𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐬𝐧𝐚𝐜𝐤 𝐨𝐟 𝟐𝟎𝟐𝟔, and yes, the results are juicy. In Andi Breitowich’s Food & Wine article, I weigh in on why Tyson Chicken Bites Cups Tyson Brand earned the title, what the nutritional pros and cons look like, and why the grilled version is the strongest pick of the bunch.

Because a high-protein label tells you one thing. The full nutrition picture tells you the rest. I also shared some of my own favorite protein-rich snacks to grab at the store.

Give the article a read for the full breakdown, then come back and tell me: are you loyal to one protein snack, or are you a browse-the-entire-aisle kind of person?

🔗 https://www.foodandwine.com/tyson-popcorn-chicken-bites-cup-best-high-protein-snack-product-of-the-year-awards-2026-11931454

03/31/2026

𝐓𝐡𝐞 𝐩𝐨𝐬𝐭-𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐦𝐢𝐬𝐭𝐚𝐤𝐞 𝐭𝐡𝐚𝐭'𝐬 𝐪𝐮𝐢𝐞𝐭𝐥𝐲 𝐬𝐚𝐛𝐨𝐭𝐚𝐠𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐚𝐧𝐝 𝐢𝐭'𝐬 𝐧𝐨𝐭 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐭𝐡𝐢𝐧𝐤.

Here's the thing nobody talks about: what you do after your workout matters just as much as the workout itself. And most women are unknowingly leaving their results on the table.

I'm breaking down exactly what to eat, when to eat it, and why your rest days deserve way more credit than they're getting — over on Substack.

It's practical, it's science-backed, and it actually fits into real life. No complicated protocols, no obsessing over perfect timing — just the stuff that works.

Read the full post here 👉 https://bit.ly/WTF-to-Eat-for-Workout-Recovery

And if you want this kind of nutrition guidance showing up regularly in your inbox, subscribe to my Substack.
👉 jessicacording.substack.com

It's where I go deeper on the things that actually move the needle for your health.

Follow so you don't miss the next one.

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https://www.jessicacordingnutrition.com/, https://open.substack.com/pub/jessicacording/p/want-to-know-wtf-to-eat?r=1mi2w

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