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, 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 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.

09/18/2026

𝐄𝐚𝐭𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐟𝐢𝐛𝐞𝐫 𝐢𝐬 𝐠𝐫𝐞𝐚𝐭. 𝐁𝐮𝐭 𝐢𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐬𝐭𝐢𝐥𝐥 𝐡𝐮𝐧𝐠𝐫𝐲 𝐚𝐧 𝐡𝐨𝐮𝐫 𝐥𝐚𝐭𝐞𝐫, 𝐲𝐨𝐮𝐫 𝐦𝐞𝐚𝐥 𝐦𝐢𝐠𝐡𝐭 𝐛𝐞 𝐚𝐬𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐚 𝐥𝐢𝐭𝐭𝐥𝐞 𝐛𝐚𝐜𝐤𝐮𝐩. 😅

One of the easiest nutrition traps is focusing so much on one “good” nutrient that we forget meals work better as a team.

Fiber has an important job, but satisfaction comes from the bigger picture. A meal or snack that leaves you feeling nourished, energized, and comfortably full is usually more useful than one that simply checks a nutrition box.

And that’s the goal: to build meals that actually work for you.

Save this for the next time you’re putting together a meal or snack.

Follow for more practical, evidence-based nutrition tips, and subscribe to my newsletter for more ways to build balanced, satisfying meals that support your energy and overall health.
👉 jessicacording.substack.com

09/15/2026

𝐓𝐡𝐞𝐫𝐞’𝐬 𝐚 𝐛𝐢𝐠 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞 𝐛𝐞𝐭𝐰𝐞𝐞𝐧 “𝐞𝐚𝐬𝐲” 𝐚𝐧𝐝 “𝐧𝐨𝐭 𝐬𝐚𝐭𝐢𝐬𝐟𝐲𝐢𝐧𝐠.”

While recovering from a preventive mastectomy and reconstruction, I’ve been paying more attention to meals that give me plenty of protein and fiber without asking for much time or energy.

One of my current favorites is this 𝟐-𝐌𝐢𝐧𝐮𝐭𝐞 𝐇𝐢𝐠𝐡-𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭 𝐁𝐨𝐰𝐥. It’s simple, satisfying, and easy to adjust depending on what sounds good that day.

Lately, I’ve really appreciated meals that I can throw together quickly and still feel good about eating.

When your energy is limited, having something easy on hand can be incredibly helpful.

I shared the full recipe and more about why I’ve been loving it in my latest Substack post.

Read the full post on Substack. 👉 https://bit.ly/2-Minute-High-Protein-Breakfast-Bowl

09/13/2026

𝐖𝐡𝐞𝐧 𝐥𝐢𝐟𝐞 𝐟𝐞𝐞𝐥𝐬 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥𝐥𝐲 𝐡𝐞𝐚𝐯𝐲, 𝐟𝐞𝐞𝐝𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐜𝐚𝐧 𝐬𝐮𝐝𝐝𝐞𝐧𝐥𝐲 𝐟𝐞𝐞𝐥 𝐬𝐮𝐫𝐩𝐫𝐢𝐬𝐢𝐧𝐠𝐥𝐲 𝐜𝐨𝐦𝐩𝐥𝐢𝐜𝐚𝐭𝐞𝐝.

You might know you need to eat, but deciding WHAT to eat—or finding the energy to actually prepare it—can feel like one more demand on an already overloaded brain.

One thing I come back to again and again, both personally and professionally, is keeping food simple during stressful seasons.

These 3 breakfasts all provide roughly:
✨ 25–30 grams of protein
✨ 7+ grams of fiber
✨ 350–450 calories
✨ Minimal prep

Why protein + fiber?

They can help make breakfast more satisfying and support steadier energy through the morning.

And just as importantly, having a few easy meals you can make almost automatically can create a little structure when everything else feels chaotic.

You do not need an elaborate wellness routine when you’re going through a lot.

Sometimes taking care of yourself looks like yogurt, cereal and berries in a bowl.

Save this for a low-bandwidth morning—and send it to someone who might need a few easy breakfast ideas too.

For more realistic, evidence-based nutrition and wellness support, follow me here and subscribe at JessicaCording.Substack.com.

09/11/2026

I’m so happy to be part of this incredible lineup of speakers at the 𝐕𝐢𝐛𝐫𝐚𝐧𝐭 𝐖𝐨𝐦𝐞𝐧 𝐑𝐢𝐬𝐢𝐧𝐠 𝐒𝐮𝐦𝐦𝐢𝐭, happening online 𝐒𝐞𝐩𝐭𝐞𝐦𝐛𝐞𝐫 𝟏𝟒–𝟏𝟖, 𝟐𝟎𝟐𝟔!💜

This free five-day event was created for women 40+ who want to feel healthier, more confident, and more like themselves in this season of life.

Throughout the summit, you’ll hear inspiring and practical conversations about:

✨ Health and wellness
✨ Nutrition and movement
✨ Mindset and emotional well-being
✨ Menopause and midlife
✨ Sleep, stress and nervous-system support
✨ Confidence, purpose, relationships and personal growth

I’ll be sharing my own presentation, “𝐖𝐡𝐚𝐭 𝐭𝐨 𝐄𝐚𝐭 𝐟𝐨𝐫 𝐁𝐞𝐭𝐭𝐞𝐫 𝐒𝐥𝐞𝐞𝐩,” where we’ll look at simple, realistic ways nutrition can support better rest.

I’d love to have you join us.

Register for free using my personal link:

👉 https://marketing.kcaines.ca/summit-funnel-2026?am_id=jessicaVWR2026

Save the dates—and if you know someone who could use a little extra support in this stage of life, invite her along too.

09/10/2026

Five weeks after my preventive double mastectomy and reconstruction, I’m feeling more like myself every day.

I’m still tired. I’m still sore. And by the end of the day my breasts are basically like, “Go the f*** to sleep.”

But overall, I feel like I’ve been healing really well—and nutrition has been a big part of how I’ve supported my recovery.

As a dietitian who actually started my career working in post-surgical recovery and later spent several years working in breast oncology, I knew the basics going in: eat enough, prioritize protein, get plenty of fiber, work in colorful plant foods, and hydrate.

What I didn’t need was a recovery diet that required hours of cooking or perfectly balanced meals.

So in my latest substack post, I’m sharing what recovery nutrition actually looked like for me:

• What I cooked and froze before surgery
• The groceries I stocked up on
• The meal-delivery shortcuts that made life easier
• My easiest protein options
• The meals I ate on repeat
• What I did—and didn’t—stress about nutritionally
• Plus, how I handled feeding a newly 1-year-old while I couldn’t do all my usual mom things

If you’re preparing for breast surgery, recovering from surgery, or helping someone who is, I hope it gives you some practical ideas—and permission to keep things simple.

Read the full post here: https://bit.ly/4yyeuLo 💛

09/09/2026

𝐇𝐚𝐯𝐞 𝐲𝐨𝐮 𝐞𝐯𝐞𝐫 𝐰𝐨𝐧𝐝𝐞𝐫𝐞𝐝 𝐰𝐡𝐞𝐭𝐡𝐞𝐫 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐞𝐚𝐭—𝐚𝐧𝐝 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐞𝐚𝐭 𝐢𝐭—𝐦𝐢𝐠𝐡𝐭 𝐛𝐞 𝐚𝐟𝐟𝐞𝐜𝐭𝐢𝐧𝐠 𝐡𝐨𝐰 𝐰𝐞𝐥𝐥 𝐲𝐨𝐮 𝐬𝐥𝐞𝐞𝐩?

That’s exactly what I’ll be exploring in my presentation, “𝐖𝐡𝐚𝐭 𝐭𝐨 𝐄𝐚𝐭 𝐟𝐨𝐫 𝐁𝐞𝐭𝐭𝐞𝐫 𝐒𝐥𝐞𝐞𝐩,” at the free 𝐕𝐢𝐛𝐫𝐚𝐧𝐭 𝐖𝐨𝐦𝐞𝐧 𝐑𝐢𝐬𝐢𝐧𝐠 𝐒𝐮𝐦𝐦𝐢𝐭.

One of the things we’ll talk about is how balanced meals can help support stable blood sugar, which may also play a role in sleep quality. Small choices can add up, and sometimes a few simple shifts can make a real difference.

Join us online 𝐒𝐞𝐩𝐭𝐞𝐦𝐛𝐞𝐫 𝟏𝟒–𝟏𝟖 for practical guidance, fresh perspectives, and encouraging conversations created for women 40+.

👉 Register for free: https://marketing.kcaines.ca/summit-funnel-2026?am_id=jessicaVWR2026

09/07/2026

𝐈 𝐰𝐞𝐧𝐭 𝐢𝐧𝐭𝐨 𝐭𝐡𝐢𝐬 𝐭𝐡𝐢𝐧𝐤𝐢𝐧𝐠 𝐈 𝐰𝐚𝐬 𝐰𝐫𝐢𝐭𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐲𝐨𝐠𝐮𝐫𝐭.

Somehow, I ended up thinking about my dad, family stories, rock and roll, and the strange little things that become part of what we leave behind.

Legacy is funny that way. We tend to picture it as something big and important, but sometimes it’s a recipe someone keeps making. A business the next generation chooses to carry forward. A ridiculous story that gets retold at every family gathering. Or the values people remember long after they’ve forgotten the details.

My conversation with 𝐒𝐡𝐞𝐫𝐲𝐥 𝐊𝐞𝐬𝐞𝐲 𝐓𝐡𝐨𝐦𝐩𝐬𝐨𝐧 𝐨𝐟 𝐍𝐚𝐧𝐜𝐲’𝐬 𝐏𝐫𝐨𝐛𝐢𝐨𝐭𝐢𝐜 𝐅𝐨𝐨𝐝𝐬 Nancy's Yogurt made me think about how much of a family’s story can live inside something they’ve built together—and how the parts that last aren’t always the parts you expect.

Also, there’s a Grateful Dead story in this one, because apparently yogurt history can get surprisingly rock and roll. 😄

I shared the full conversation, along with some thoughts on grief, family, and what we pass down, over on Substack.

Read the full post on Substack. 👉 https://bit.ly/Family-Business-Legacy

And now I’m curious: What’s something from your family you hope never gets lost?

09/05/2026

I’m so excited to be speaking at the 𝐕𝐢𝐛𝐫𝐚𝐧𝐭 𝐖𝐨𝐦𝐞𝐧 𝐑𝐢𝐬𝐢𝐧𝐠 𝐒𝐮𝐦𝐦𝐢𝐭!🎉

This free online event is happening 𝐒𝐞𝐩𝐭𝐞𝐦𝐛𝐞𝐫 𝟏𝟒–𝟏𝟖, 𝟐𝟎𝟐𝟔, bringing together experts to help women 40+ feel healthier, more confident, and more vibrant in this season of life.

I’ll be talking about one of my favorite topics: “𝐖𝐡𝐚𝐭 𝐭𝐨 𝐄𝐚𝐭 𝐟𝐨𝐫 𝐁𝐞𝐭𝐭𝐞𝐫 𝐒𝐥𝐞𝐞𝐩.” Because when sleep feels off, what and how we eat may be one piece of the puzzle.

We’ll look at how hormonal changes, key nutrients, balanced meals, and even your evening food and drink choices can affect sleep. More importantly, I’ll share small, realistic shifts you can actually work into your routine to support better rest. No perfection required. 😊

I’d love to have you join me!

👉 Register for free: https://marketing.kcaines.ca/summit-funnel-2026?am_id=jessicaVWR2026

09/04/2026

𝐄𝐚𝐭𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐟𝐢𝐛𝐞𝐫 𝐛𝐮𝐭 𝐬𝐮𝐝𝐝𝐞𝐧𝐥𝐲 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐬𝐭𝐢𝐩𝐚𝐭𝐞𝐝? 𝐃𝐨𝐧’𝐭 𝐟𝐨𝐫𝐠𝐞𝐭 𝐚𝐛𝐨𝐮𝐭 𝐡𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧.💧

Fiber absorbs water, which helps it support regular, comfortable digestion.

If you increase your fiber intake without paying attention to fluids, you may end up feeling worse instead of better.

One easy habit: have a glass of water with fiber-rich meals and keep sipping throughout the day.

Fiber + hydration work better together.

Follow for more practical, evidence-based nutrition tips, and subscribe to my newsletter for more ways to support your gut health.
👉 jessicacording.substack.com

09/03/2026

My WTF To Eat recipe demos are back! For September I’m sharing one of my favorite meal prep-friendly recipes that’s perfect for lunch or dinner. https://www.instagram.com/reel/Dc1bnbWkVpw/?igsi=MTlwc3N5enBrZmtlZw==

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