Jessica Cording Nutrition

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 โœจ 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, she 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 Caregiverโ€™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.

04/06/2026

๐‚๐จ๐Ÿ๐Ÿ๐ž๐ž ๐ ๐ž๐ญ๐ฌ ๐›๐ฅ๐š๐ฆ๐ž๐ ๐Ÿ๐จ๐ซ ๐š ๐ฅ๐จ๐ญ, ๐›๐ฎ๐ญ ๐ฅ๐ž๐ญโ€™๐ฌ ๐œ๐ฅ๐ž๐š๐ซ ๐จ๐ง๐ž ๐ญ๐ก๐ข๐ง๐  ๐ฎ๐ฉ: ๐ญ๐ก๐ž ๐œ๐จ๐Ÿ๐Ÿ๐ž๐ž ๐ข๐ญ๐ฌ๐ž๐ฅ๐Ÿ ๐ฎ๐ฌ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ข๐ฌ๐งโ€™๐ญ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐›๐ฅ๐ž๐ฆ.

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 breakfastโ€™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 itโ€™s being launched into the day against its will.

Your coffee can stay. It just needs a little backup. Whatโ€™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 ๐Ÿ‘‰ 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.

Theyโ€™re also ๐จ๐ง๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐›๐š๐ฅ๐š๐ง๐œ๐ž๐ ๐›๐ซ๐ž๐š๐ค๐Ÿ๐š๐ฌ๐ญ๐ฌ ๐›๐ž๐œ๐š๐ฎ๐ฌ๐ž ๐ญ๐ก๐ž๐ฒโ€™๐ซ๐ž ๐ž๐š๐ฌ๐ฒ ๐ญ๐จ ๐›๐ฎ๐ข๐ฅ๐ ๐ฐ๐ข๐ญ๐ก ๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง, ๐Ÿ๐ข๐›๐ž๐ซ, ๐š๐ง๐ ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐Ÿ๐š๐ญ๐ฌ. That combination makes them more filling and can help support steadier blood sugar, so youโ€™re not hungry again an hour later.

I also keep coming back to them because theyโ€™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.

๐๐ž๐š๐ง๐ฎ๐ญ ๐๐ฎ๐ญ๐ญ๐ž๐ซ & ๐‰๐ž๐ฅ๐ฅ๐ฒ ๐Ž๐ฏ๐ž๐ซ๐ง๐ข๐ ๐ก๐ญ ๐Ž๐š๐ญ๐ฌ ๐‘๐ž๐œ๐ข๐ฉ๐ž
1 serving
Prep time: 5 minutes

๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ:
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)

๐ˆ๐ง๐ฌ๐ญ๐ซ๐ฎ๐œ๐ญ๐ข๐จ๐ง๐ฌ:
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 youโ€™re ready to eat, remove cover and stir. Enjoy warm or cold. Add extra toppings if youโ€™d like.

Follow for more recipe ideas.

So, 40,000 shoppers voted on the ๐›๐ž๐ฌ๐ญ ๐ก๐ข๐ ๐ก-๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐ฌ๐ง๐š๐œ๐ค ๐จ๐Ÿ ๐Ÿ๐ŸŽ๐Ÿ๐Ÿ”, and yes, the results are juicy. In Andi Breitowichโ€™s F...
04/02/2026

So, 40,000 shoppers voted on the ๐›๐ž๐ฌ๐ญ ๐ก๐ข๐ ๐ก-๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐ฌ๐ง๐š๐œ๐ค ๐จ๐Ÿ ๐Ÿ๐ŸŽ๐Ÿ๐Ÿ”, and yes, the results are juicy. In Andi Breitowichโ€™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?

๐Ÿ”— https://www.foodandwine.com/tyson-popcorn-chicken-bites-cup-best-high-protein-snack-product-of-the-year-awards-2026-11931454

03/31/2026

๐“๐ก๐ž ๐ฉ๐จ๐ฌ๐ญ-๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ ๐ฆ๐ข๐ฌ๐ญ๐š๐ค๐ž ๐ญ๐ก๐š๐ญ'๐ฌ ๐ช๐ฎ๐ข๐ž๐ญ๐ฅ๐ฒ ๐ฌ๐š๐›๐จ๐ญ๐š๐ ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐š๐ง๐ ๐ข๐ญ'๐ฌ ๐ง๐จ๐ญ ๐ฐ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐ญ๐ก๐ข๐ง๐ค.

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 โ€” 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 โ€” just the stuff that works.

Read the full post here ๐Ÿ‘‰ 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.
๐Ÿ‘‰ 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.

๐€ ๐ง๐ž๐ฐ ๐ฌ๐ง๐š๐œ๐ค ๐ฆ๐š๐๐ž ๐ข๐ญ ๐ข๐ง๐ญ๐จ ๐ฆ๐ฒ ๐ซ๐จ๐ญ๐š๐ญ๐ข๐จ๐งโ€ฆ ๐›๐ฎ๐ญ ๐ง๐จ๐ญ ๐ฐ๐ข๐ญ๐ก๐จ๐ฎ๐ญ ๐จ๐ง๐ž ๐ญ๐ข๐ง๐ฒ ๐œ๐จ๐ฆ๐ฉ๐ฅ๐š๐ข๐ง๐ญ. ๐Ÿ‘€I wrote about the new IQBAR Bites on Substack...
03/24/2026

๐€ ๐ง๐ž๐ฐ ๐ฌ๐ง๐š๐œ๐ค ๐ฆ๐š๐๐ž ๐ข๐ญ ๐ข๐ง๐ญ๐จ ๐ฆ๐ฒ ๐ซ๐จ๐ญ๐š๐ญ๐ข๐จ๐งโ€ฆ ๐›๐ฎ๐ญ ๐ง๐จ๐ญ ๐ฐ๐ข๐ญ๐ก๐จ๐ฎ๐ญ ๐จ๐ง๐ž ๐ญ๐ข๐ง๐ฒ ๐œ๐จ๐ฆ๐ฉ๐ฅ๐š๐ข๐ง๐ญ. ๐Ÿ‘€

I wrote about the new IQBAR Bites on Substack, including what stood out to me, who I think they work best for, and why theyโ€™re probably not a one-size-fits-all snack. Iโ€™m sharing what I liked about the texture, convenience, and nutrition profile, plus a few honest notes on how Iโ€™d actually use them in real life.

Overall? Promising. But I do have thoughts. Including one very specific detail that my brain absolutely could not let go. ๐Ÿ˜‚

Catch the full review on my Substack.
Disclaimer: I received free samples for this post. All thoughts are my own.

๐Ÿ‘‰ https://bit.ly/WTF-To-Eat-A-New-Snack

๐€ ๐ฅ๐จ๐ญ ๐จ๐Ÿ ๐ฉ๐ž๐จ๐ฉ๐ฅ๐ž ๐š๐ซ๐ž ๐๐ซ๐ข๐ง๐ค๐ข๐ง๐  ๐ฅ๐ž๐ฌ๐ฌ ๐ญ๐ก๐ž๐ฌ๐ž ๐๐š๐ฒ๐ฌ ๐š๐ง๐ ๐ง๐จ, ๐ญ๐ก๐ž๐ฒโ€™๐ซ๐ž ๐ง๐จ๐ญ ๐š๐ฅ๐ฅ ๐ฌ๐ฎ๐๐๐ž๐ง๐ฅ๐ฒ ๐จ๐›๐ฌ๐ž๐ฌ๐ฌ๐ž๐ ๐ฐ๐ข๐ญ๐ก ๐ฌ๐ฉ๐š๐ซ๐ค๐ฅ๐ข๐ง๐  ๐ฐ๐š๐ญ๐ž๐ซ.In my latest...
03/23/2026

๐€ ๐ฅ๐จ๐ญ ๐จ๐Ÿ ๐ฉ๐ž๐จ๐ฉ๐ฅ๐ž ๐š๐ซ๐ž ๐๐ซ๐ข๐ง๐ค๐ข๐ง๐  ๐ฅ๐ž๐ฌ๐ฌ ๐ญ๐ก๐ž๐ฌ๐ž ๐๐š๐ฒ๐ฌ ๐š๐ง๐ ๐ง๐จ, ๐ญ๐ก๐ž๐ฒโ€™๐ซ๐ž ๐ง๐จ๐ญ ๐š๐ฅ๐ฅ ๐ฌ๐ฎ๐๐๐ž๐ง๐ฅ๐ฒ ๐จ๐›๐ฌ๐ž๐ฌ๐ฌ๐ž๐ ๐ฐ๐ข๐ญ๐ก ๐ฌ๐ฉ๐š๐ซ๐ค๐ฅ๐ข๐ง๐  ๐ฐ๐š๐ญ๐ž๐ซ.

In my latest Forbes article, I explore why low-dose THC beverages and hemp-derived wellness products are gaining attention as more consumers look for alternatives to alcohol that support sleep, stress relief, and emotional well-being.

I also spoke with Mike Lee and Angie Lee, founders of Soul, Lauren Miller, co-founder of WIMS, and Molly Fienning, co-founder of Sipland, about whatโ€™s driving this shift and what the new federal limits could mean for the future of the industry.

If youโ€™ve been curious about where wellness, consumer behavior, and regulation are colliding, this one is worth the read.

๐Ÿ”— https://www.forbes.com/sites/jesscording/2026/01/27/as-americans-drink-less-alcohol-low-dose-thc-faces-new-federal-limits/

03/21/2026

๐„๐š๐ญ๐ข๐ง๐  ๐Ÿ๐š๐ญ ๐๐จ๐ž๐ฌ๐งโ€™๐ญ ๐ฆ๐š๐ค๐ž ๐ฒ๐จ๐ฎ ๐Ÿ๐š๐ญ. ๐Ÿ‘

For years, fat was blamed for weight gainโ€”but our bodies (and decades of research) tell a different story.

Healthy fats actually play an important role in metabolism, hormones, and satiety.

When you include fat in meals, it can help:
๐Ÿฅ‘ Keep you fuller for longer
๐Ÿฅ‘ Slow digestion so blood sugar stays more stable
๐Ÿฅ‘ Support hormone production
๐Ÿฅ‘ Help your body absorb fat-soluble vitamins like A, D, E, and K

The real issue isnโ€™t fat itselfโ€”itโ€™s overall balance, portion sizes, and the types of foods weโ€™re eating.

Think foods like olive oil, avocado, nuts, seeds, fatty fish, and full-fat dairy. These foods can absolutely be part of a balanced diet that supports energy, health, and a healthy body weight.

Instead of fearing fat, focus on building meals that include protein, fiber, and healthy fats to help your body feel nourished and satisfied. โœจ

03/20/2026

Iโ€™ll be joining Samantha Heller on SiriusXM Doctor Radio today Friday to talk about stress management and the nutrition trends everyone is talking about right now.

Iโ€™ll be on around 1 pm. If you have questions about whatโ€™s actually worth paying attention toโ€”or how to support your body during stressful timesโ€”Iโ€™d love for you to call in live.

๐Ÿ“ž 1-877-NYU-DOCS (1-877-698-3627)
๐Ÿ•› 12โ€“2 pm ET
๐Ÿ“ป Channel 110

Hope youโ€™ll tune in or call with your questions!

๐‚๐จ๐ง๐ฌ๐ญ๐ข๐ฉ๐š๐ญ๐ข๐จ๐ง ๐ข๐ฌ ๐ง๐จ๐ญ ๐ž๐ฑ๐š๐œ๐ญ๐ฅ๐ฒ ๐š ๐ ๐ฅ๐š๐ฆ๐จ๐ซ๐จ๐ฎ๐ฌ ๐ฐ๐ž๐ฅ๐ฅ๐ง๐ž๐ฌ๐ฌ ๐ญ๐จ๐ฉ๐ข๐œ, ๐›๐ฎ๐ญ ๐ข๐ญ ๐ข๐ฌ ๐š ๐ซ๐ž๐š๐ฅ ๐จ๐ง๐ž, ๐ž๐ฌ๐ฉ๐ž๐œ๐ข๐š๐ฅ๐ฅ๐ฒ ๐ข๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐จ๐ง ๐š ๐†๐‹๐-๐Ÿ ๐จ๐ซ ๐ฅ๐ž๐š๐ง๐ข๐ง๐ ...
03/19/2026

๐‚๐จ๐ง๐ฌ๐ญ๐ข๐ฉ๐š๐ญ๐ข๐จ๐ง ๐ข๐ฌ ๐ง๐จ๐ญ ๐ž๐ฑ๐š๐œ๐ญ๐ฅ๐ฒ ๐š ๐ ๐ฅ๐š๐ฆ๐จ๐ซ๐จ๐ฎ๐ฌ ๐ฐ๐ž๐ฅ๐ฅ๐ง๐ž๐ฌ๐ฌ ๐ญ๐จ๐ฉ๐ข๐œ, ๐›๐ฎ๐ญ ๐ข๐ญ ๐ข๐ฌ ๐š ๐ซ๐ž๐š๐ฅ ๐จ๐ง๐ž, ๐ž๐ฌ๐ฉ๐ž๐œ๐ข๐š๐ฅ๐ฅ๐ฒ ๐ข๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐จ๐ง ๐š ๐†๐‹๐-๐Ÿ ๐จ๐ซ ๐ฅ๐ž๐š๐ง๐ข๐ง๐  ๐ก๐š๐ซ๐ ๐ข๐ง๐ญ๐จ ๐š ๐ก๐ข๐ ๐ก-๐ฉ๐ซ๐จ๐ญ๐ž๐ข๐ง ๐๐ข๐ž๐ญ.
I was featured in this article by Marygrace Taylor for Lose It! alongside Stephanie Crabtree, RD, where we break down 8 foods worth adding to your rotation โ€” from almonds and lentils to chickpeas, chia seeds, and more.

If your digestion has been feeling a little... stuck, this article shares smart, practical ideas you can actually use.

Head to the link to see all 8 picks plus easy ways to actually eat them.

๐Ÿ”— https://www.loseit.com/articles/healthy-foods-that-contain-fiber-and-protein/

๐’๐จ๐ฆ๐ž ๐ง๐ข๐ ๐ก๐ญ๐ฌ, ๐ญ๐ก๐ž ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐œ๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ ๐ž ๐ฐ๐ข๐ญ๐ก ๐๐ข๐ง๐ง๐ž๐ซ ๐ข๐ฌ ๐ง๐จ๐ญ ๐ญ๐ก๐ž ๐œ๐จ๐จ๐ค๐ข๐ง๐  ๐ข๐ญ๐ฌ๐ž๐ฅ๐Ÿ. ๐ˆ๐ญโ€™๐ฌ ๐Ÿ๐ข๐ ๐ฎ๐ซ๐ข๐ง๐  ๐จ๐ฎ๐ญ ๐ฐ๐ก๐š๐ญ ๐ญ๐จ ๐ฆ๐š๐ค๐ž ๐ฐ๐ก๐ž๐ง ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ญ๐ข๐ซ...
03/16/2026

๐’๐จ๐ฆ๐ž ๐ง๐ข๐ ๐ก๐ญ๐ฌ, ๐ญ๐ก๐ž ๐›๐ข๐ ๐ ๐ž๐ฌ๐ญ ๐œ๐ก๐š๐ฅ๐ฅ๐ž๐ง๐ ๐ž ๐ฐ๐ข๐ญ๐ก ๐๐ข๐ง๐ง๐ž๐ซ ๐ข๐ฌ ๐ง๐จ๐ญ ๐ญ๐ก๐ž ๐œ๐จ๐จ๐ค๐ข๐ง๐  ๐ข๐ญ๐ฌ๐ž๐ฅ๐Ÿ. ๐ˆ๐ญโ€™๐ฌ ๐Ÿ๐ข๐ ๐ฎ๐ซ๐ข๐ง๐  ๐จ๐ฎ๐ญ ๐ฐ๐ก๐š๐ญ ๐ญ๐จ ๐ฆ๐š๐ค๐ž ๐ฐ๐ก๐ž๐ง ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ญ๐ข๐ซ๐ž๐, ๐ก๐ฎ๐ง๐ ๐ซ๐ฒ, ๐š๐ง๐ ๐ฅ๐จ๐ฐ ๐จ๐ง ๐›๐š๐ง๐๐ฐ๐ข๐๐ญ๐ก.

This sheet pan dinner is one of my favorite solutions because it uses simple ingredients to create a meal that feels balanced, satisfying, and genuinely doable on a busy weeknight.

Frozen artichoke hearts make it even easier, which is one of the reasons Iโ€™m such a fan of keeping frozen produce on hand.

In my Substack, Iโ€™m sharing the recipe, why frozen vegetables can make healthy meals more practical, and a few real-life thoughts on making dinner work when timing is less than ideal.

Click here to learn more, and subscribe if youโ€™d like more realistic nutrition tips and easy meal ideas in your inbox.

๐Ÿ‘‰ https://bit.ly/Sheet-Pan-Dinner-Lemon-Chicken

๐’๐ฅ๐ž๐ž๐ฉ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž๐ฌ ๐š๐ซ๐ž ๐จ๐ง๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฆ๐จ๐ฌ๐ญ ๐œ๐จ๐ฆ๐ฆ๐จ๐ง ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ˆ ๐ก๐ž๐š๐ซ ๐š๐›๐จ๐ฎ๐ญ ๐Ÿ๐ซ๐จ๐ฆ ๐œ๐ฅ๐ข๐ž๐ง๐ญ๐ฌ โ€” especially women over 35 navigating stress...
03/13/2026

๐’๐ฅ๐ž๐ž๐ฉ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž๐ฌ ๐š๐ซ๐ž ๐จ๐ง๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฆ๐จ๐ฌ๐ญ ๐œ๐จ๐ฆ๐ฆ๐จ๐ง ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ˆ ๐ก๐ž๐š๐ซ ๐š๐›๐จ๐ฎ๐ญ ๐Ÿ๐ซ๐จ๐ฆ ๐œ๐ฅ๐ข๐ž๐ง๐ญ๐ฌ โ€” especially women over 35 navigating stress, hormone shifts, and busy lives.

While no supplement replaces good sleep habits, certain nutrients can support your bodyโ€™s natural sleep processes.
A few of my personal favorites include:
โœจ Magnesium (glycinate or L-threonate)
โœจ Tart cherry
โœจ L-theanine
โœจ AG1 by Athletic Greens (I bring this as a one-and-done option when I travel)

Curious about trying AG1 for yourself? You can check it out here: https://shop.drinkag1.com/JESSCORDING

Other research-backed nutrients that may support sleep include GABA, vitamin D, calcium, omega-3s, and ashwagandha.

Everyoneโ€™s sleep biology is different, so it can take some experimenting (and professional guidance) to figure out what works best for you.

๐Ÿ’ฌ Curious: have you tried any of these?

โš ๏ธ Always talk with your doctor before starting a new supplement.

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