Jessica Cording Nutrition

Home
United States
New York, NY
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.

05/16/2026

Closing out 𝐌𝐞𝐧𝐭𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬 𝐖𝐞𝐞𝐤 with a reminder I come back to often: caring for your mind is not just about what you remove from your life. Sometimes, it’s also about what you add in.

Last month, I gave a keynote presentation on 𝐒𝐞𝐥𝐟-𝐜𝐚𝐫𝐞 𝐟𝐨𝐫 𝐂𝐚𝐫𝐞𝐠𝐢𝐯𝐞𝐫𝐬 at Valley Health System, and one thing we talked about was how easy it can be to make self-care feel like another chore on the list.

Drink more water. Sleep more. Stress less.

Helpful? Sure. Realistic when life already feels full? Not always.

But real self-care does not have to be complicated to be supportive.

Food will not magically erase stress, fix burnout, or replace proper mental health care. But nourishing yourself consistently can support your mood, energy, blood sugar, gut health, and stress response in ways that matter, especially during demanding seasons.

That’s why I put together a simple grocery list of foods I often recommend for mental wellbeing. Think of it less as a “perfect diet” and more as a practical starting point for supporting your body and brain with a little more intention.

I speak often on mental wellbeing, stress support, self-care, women’s health, blood sugar management, and practical nutrition strategies that work in everyday life. 𝐈’𝐦 𝐜𝐮𝐫𝐫𝐞𝐧𝐭𝐥𝐲 𝐛𝐨𝐨𝐤𝐢𝐧𝐠 𝐢𝐧-𝐩𝐞𝐫𝐬𝐨𝐧 𝐚𝐧𝐝 𝐯𝐢𝐫𝐭𝐮𝐚𝐥 𝐬𝐩𝐞𝐚𝐤𝐢𝐧𝐠 𝐞𝐧𝐠𝐚𝐠𝐞𝐦𝐞𝐧𝐭𝐬 𝐟𝐨𝐫 𝐬𝐮𝐦𝐦𝐞𝐫 𝐚𝐧𝐝 𝐟𝐚𝐥𝐥.

Interested in bringing this conversation to your team, organization, or community? Send me a DM or email 𝐡𝐞𝐥𝐥𝐨@𝐣𝐞𝐬𝐬𝐢𝐜𝐚𝐜𝐨𝐫𝐝𝐢𝐧𝐠𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧.𝐜𝐨𝐦 for details.

05/12/2026

𝐌𝐞𝐚𝐥 𝐫𝐞𝐩𝐥𝐚𝐜𝐞𝐦𝐞𝐧𝐭 𝐝𝐫𝐢𝐧𝐤𝐬 𝐜𝐚𝐧 𝐛𝐞 𝐡𝐞𝐥𝐩𝐟𝐮𝐥, 𝐛𝐮𝐭 𝐭𝐡𝐞𝐲’𝐫𝐞 𝐧𝐨𝐭 𝐚𝐥𝐥 𝐜𝐫𝐞𝐚𝐭𝐞𝐝 𝐞𝐪𝐮𝐚𝐥.

They can be a practical option when life gets busy, your appetite is low, or sitting down to a full meal just isn’t realistic. But they can also fall short if they don’t provide enough protein, fiber, calories, or the kind of satisfaction you’d get from a balanced meal.

During this Mental Health Awareness Week, it’s a good time to talk about the basics too, like eating regularly, staying nourished, and finding options that work when life gets busy.

In my latest Substack post, I’m taking a closer look at meal replacement drinks: when they can help, where they may fall short, and how to choose one that actually fits your needs.

Read my latest Substack 👉 https://bit.ly/Meal-Replacement-Drinks

Also happening this week: I’ll be live on Instagram at @𝐣𝐞𝐬𝐬𝐜𝐨𝐫𝐝𝐢𝐧𝐠 𝐨𝐧 𝐌𝐚𝐲 𝟏𝟑 𝐚𝐭 𝟏𝟐:𝟎𝟎 𝐏𝐌 𝐄𝐃𝐓 𝐟𝐨𝐫 𝐚 𝐡𝐢𝐠𝐡-𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐡𝐮𝐦𝐦𝐮𝐬 𝐫𝐞𝐜𝐢𝐩𝐞 𝐝𝐞𝐦𝐨.

05/09/2026

When I shared this tiramisu chia pudding in my stories, I received so many messages asking for the recipe, so I had to share it here.

This is one of my favorite 𝐥𝐨𝐰-𝐞𝐟𝐟𝐨𝐫𝐭, 𝐦𝐚𝐤𝐞-𝐚𝐡𝐞𝐚𝐝 𝐨𝐩𝐭𝐢𝐨𝐧𝐬 𝐟𝐨𝐫 𝐚 𝐪𝐮𝐢𝐜𝐤 𝐛𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭, 𝐬𝐧𝐚𝐜𝐤, 𝐨𝐫 𝐥𝐢𝐠𝐡𝐭𝐥𝐲 𝐬𝐰𝐞𝐞𝐭 𝐭𝐫𝐞𝐚𝐭. The actual prep time is five minutes or less, which makes it perfect for busy weeks when you want something nourishing ready to go without spending a lot of time in the kitchen.

It also offers a balanced mix of protein, fiber, and healthy fats, which can help support fullness, steady energy, and more balanced blood sugar. The chia seeds provide fiber and omega-3 fats, the Greek yogurt and optional protein powder add protein, and the cocoa and coffee give it that tiramisu-inspired flavor without making it overly complicated.

This recipe makes 1 serving, but it’s easy to multiply if you want to prep a few jars at once. It keeps well in the fridge for about 4 days.

𝐓𝐢𝐫𝐚𝐦𝐢𝐬𝐮 𝐂𝐡𝐢𝐚 𝐏𝐮𝐝𝐝𝐢𝐧𝐠

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬

𝐂𝐡𝐢𝐚 𝐩𝐮𝐝𝐝𝐢𝐧𝐠 𝐥𝐚𝐲𝐞𝐫:
3 tbsp chia seeds
1 cup milk of choice. I used unsweetened almond milk.
1 scoop vanilla protein powder, optional
½ teaspoon vanilla extract
1 to 2 tsp instant coffee. I used decaf.
1 tbsp cocoa powder
Dash of salt

𝐂𝐫𝐞𝐚𝐦 𝐥𝐚𝐲𝐞𝐫:
2 to 4 tbsp plain Greek yogurt
Sweetener to taste

𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧𝐬

In a jar with a lid, shake together all the chia pudding ingredients except the Greek yogurt and sweetener. Cover and refrigerate for at least 4 hours or overnight.

When you’re ready to eat, mix the Greek yogurt with your sweetener of choice to make the cream layer.

Pour the cream layer over the chia pudding.

Grab a spoon and enjoy.

A quick prep now, a delicious ready-to-go option later. Future you will be very pleased.

05/07/2026

𝐌𝐞𝐚𝐥 𝐫𝐞𝐩𝐥𝐚𝐜𝐞𝐦𝐞𝐧𝐭 𝐝𝐫𝐢𝐧𝐤𝐬 𝐡𝐚𝐯𝐞 𝐡𝐚𝐝 𝐪𝐮𝐢𝐭𝐞 𝐭𝐡𝐞 𝐫𝐞𝐛𝐫𝐚𝐧𝐝.

Once known for the old-school Slimfast “shake for breakfast, shake for lunch” era, or the clinical nutrition world of Ensure and Boost Nutritional Products, today’s meal replacement drinks are showing up everywhere—from gym bags and office desks to Target carts and post-GLP-1 protein plans.

But are they actually healthy… or just wellness marketing with a better label?

In my latest article for Forbes, I break down how the category has evolved, why brands like Kate Farms, OWYN, and Ka'Chava are gaining traction, and what to look for before turning a bottle or powder into your “meal.”

I also spoke with nutrition experts including Samantha Cassetty, MS, RD, Dr. Ginger Hultin Nutrition, DCN, RDN, CSO, Lauren Harris-Pincus, MS, RDN, and Leslie Bonci, MPH, RDN, CSSD, LDN, FAND, who shared where meal replacement drinks can actually help—and where they fall short.

The short version? They can be useful. They can also be overused. And no, a shake with protein does not automatically become a balanced meal just because the label looks expensive.

Read the full article to learn how to use meal replacement drinks strategically, what ingredients to watch for, and why convenience works best when it comes with context.

🔗 https://www.forbes.com/sites/jesscording/2026/04/26/are-meal-replacement-drinks-healthy-benefits-risks-and-what-to-know/

05/04/2026

𝐀 𝐦𝐞𝐚𝐧𝐢𝐧𝐠𝐟𝐮𝐥 𝐌𝐨𝐭𝐡𝐞𝐫’𝐬 𝐃𝐚𝐲 𝐠𝐢𝐟𝐭 𝐝𝐨𝐞𝐬𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐞𝐱𝐭𝐫𝐚𝐯𝐚𝐠𝐚𝐧𝐭. 𝐈𝐭 𝐣𝐮𝐬𝐭 𝐡𝐚𝐬 𝐭𝐨 𝐦𝐚𝐤𝐞 𝐡𝐞𝐫 𝐟𝐞𝐞𝐥 𝐬𝐞𝐞𝐧.

And sometimes, feeling seen looks like better sleep. Fewer errands. Easier meals. A workout that fits into real life. Skincare that helps you feel a little more like yourself on a full day.

My latest Substack post, “𝐓𝐡𝐨𝐮𝐠𝐡𝐭𝐟𝐮𝐥 𝐌𝐨𝐭𝐡𝐞𝐫’𝐬 𝐃𝐚𝐲 𝐆𝐢𝐟𝐭 𝐈𝐝𝐞𝐚𝐬,” is a curated list of beautiful, practical, and actually useful ideas for moms in different seasons of life, from sleep support and cooling sleepwear to easy nourishment, movement, and small self-care upgrades. I'm sharing some of my personal favorites like Behrhaus, Musicozy, Piper & Mint, Arid Blayne, ThirdLove, Crunchi, Grace & Stella, Simpler Hair Color, AG1 by Athletic Greens, Misfits Market, ButcherBox and Studio KSL.

If you are shopping for your mom, a mother figure, a friend, a partner, or yourself, this list was made with real life in mind.

Read the full post on Substack.

👉 https://bit.ly/Thoughtful-Mothers-Day-Gift-Ideas

05/02/2026

𝐍𝐢𝐠𝐡𝐭𝐭𝐢𝐦𝐞 𝐨𝐯𝐞𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐜𝐚𝐧 𝐟𝐞𝐞𝐥 𝐥𝐢𝐤𝐞 𝐭𝐡𝐞 𝐩𝐫𝐨𝐛𝐥𝐞𝐦.

But often, it is the symptom.

When your day starts under-fueled, your body may spend the evening trying to recover from what it missed. That can look like stronger cravings, less satisfaction after meals, or feeling like food has suddenly taken over your brain.

The goal is not to shame yourself into eating less at night.

The goal is to understand what your body has been asking for all day.

A steadier morning can create a calmer evening. Sometimes, breakfast is not just “the first meal.” It is the first chance to tell your body: we are not running on empty today.

I wrote more about this in my Substack post 👉 https://bit.ly/Skipping-Breakfast

04/29/2026

𝐁𝐨𝐧𝐞 𝐛𝐫𝐨𝐭𝐡 𝐠𝐞𝐭𝐬 𝐭𝐚𝐥𝐤𝐞𝐝 𝐚𝐛𝐨𝐮𝐭 𝐚 𝐥𝐨𝐭, 𝐞𝐬𝐩𝐞𝐜𝐢𝐚𝐥𝐥𝐲 𝐟𝐨𝐫 𝐩𝐫𝐨𝐭𝐞𝐢𝐧, 𝐠𝐮𝐭 𝐡𝐞𝐚𝐥𝐭𝐡, 𝐬𝐤𝐢𝐧, 𝐣𝐨𝐢𝐧𝐭𝐬, 𝐚𝐧𝐝 𝐬𝐥𝐞𝐞𝐩. But what does it actually do when you drink it every day?

I was recently featured in a Martha Stewart article by Lynn Andriani, alongside Amy Shapiro, MS, RD, CDN, founder of Real Nutrition NYC, to talk about what actually happens when you drink bone broth every day.

The short version: bone broth can be a useful addition to your routine. It can help boost protein intake, especially if you struggle to get enough throughout the day. It may also feel soothing when your stomach is off, and a warm cup in the evening may support relaxation for some people.

But it’s not a cure-all.

Bone broth does contain collagen, but that does not mean it goes directly to your skin, joints, or hair. Your body breaks collagen down into amino acids, then uses those building blocks where they are needed. It can support overall nutrition, but it will not replace complete protein sources like eggs, chicken, fish, Greek yogurt, tofu, or beans.

The biggest takeaway? Bone broth can be helpful, but it should not crowd out the foods that do the heavier lifting: protein-rich meals, fiber, plants, and a variety of nutrients.

Read the full article in Martha Stewart for a smart, realistic look at where bone broth helps, where the claims get a little too generous, and how to use it in a balanced way.

🔗 https://www.marthastewart.com/what-happens-when-you-drink-bone-broth-11947138

04/28/2026

𝐀 𝐥𝐨𝐭 𝐡𝐚𝐬 𝐛𝐞𝐞𝐧 𝐡𝐚𝐩𝐩𝐞𝐧𝐢𝐧𝐠, 𝐚𝐧𝐝 𝐈 𝐟𝐢𝐠𝐮𝐫𝐞𝐝 𝐢𝐭 𝐰𝐚𝐬 𝐭𝐢𝐦𝐞 𝐟𝐨𝐫 𝐚 𝐩𝐫𝐨𝐩𝐞𝐫 𝐜𝐚𝐭𝐜𝐡-𝐮𝐩.

New Forbes piece, a few of articles I was quoted in, a podcast pause that I have zero regrets about—and some events coming up that I’m genuinely excited to share.

Plus, I’m asking what you want to see more of this spring because your input actually shapes what I create next. More recipes and easy meal ideas? Women’s health, fitness, and metabolism? Behind-the-scenes updates? Product reviews and recommendations?

It’s all in my latest Substack post 👉 https://bit.ly/What-Ive-Been-Up-To

04/26/2026

𝐈𝐟 𝐚𝐥𝐥𝐞𝐫𝐠𝐲 𝐬𝐞𝐚𝐬𝐨𝐧 𝐡𝐚𝐬 𝐲𝐨𝐮 𝐬𝐧𝐞𝐞𝐳𝐢𝐧𝐠 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐞𝐯𝐞𝐫𝐲 𝐜𝐨𝐧𝐯𝐞𝐫𝐬𝐚𝐭𝐢𝐨𝐧, 𝐭𝐡𝐢𝐬 𝐨𝐧𝐞’𝐬 𝐰𝐨𝐫𝐭𝐡 𝐚 𝐬𝐢𝐩.🍵🤧

In a recent Food & Wine article by Korin Miller, I weighed in on new research suggesting that matcha may help reduce allergy-related sneezing, but not in the way you might expect.

Instead of directly changing classic immune responses, the study points to a possible effect on brainstem activity tied to the sneezing reflex. Experts including Osamu Kaminuma, PhD, Catherine Monteleone, MD, Keri Gans, RDN, Sebastian Lighvani, MD , and David Corry, MD also shared insight into what this could mean for allergy season.

The big takeaway? Matcha may offer mild support for sneezing, thanks to compounds like catechins, EGCG, and quercetin, but we still need more human research before making big claims. And as I stressed in the piece, a daily matcha will not replace your allergy treatment.

Case in point: I drink an iced matcha every morning, and holy hell has this allergy season still been rough for me.

So yes, matcha may have some interesting potential perks. But magic allergy cure? Not quite.

Read the full article in Food & Wine for the science, the expert insight, and the reminder that helpful does not mean all-powerful.

Read the full article here.
🔗 https://www.foodandwine.com/matcha-relieves-allergy-sneezing-study-11948032

04/26/2026

𝐌𝐮𝐬𝐜𝐥𝐞 𝐢𝐬 𝐨𝐧𝐞 𝐨𝐟 𝐭𝐡𝐨𝐬𝐞 𝐭𝐡𝐢𝐧𝐠𝐬 𝐰𝐞 𝐝𝐨 𝐧𝐨𝐭 𝐚𝐥𝐰𝐚𝐲𝐬 𝐭𝐡𝐢𝐧𝐤 𝐚𝐛𝐨𝐮𝐭 𝐮𝐧𝐭𝐢𝐥 𝐰𝐞 𝐟𝐞𝐞𝐥 𝐭𝐡𝐞 𝐞𝐟𝐟𝐞𝐜𝐭𝐬 𝐨𝐟 𝐥𝐨𝐬𝐢𝐧𝐠 𝐢𝐭.

And honestly, it makes sense. Most of us were taught to think about metabolism like it is just a speed setting on the body. Fast, slow, lucky, unlucky. But there is so much more happening underneath that.

Supporting your metabolism is not about chasing complicated routines or making breakfast harder than it needs to be. Sometimes, it starts with something simple: giving your body enough protein, consistently, so it has what it needs to help you stay strong.

Especially as we get older, “winging it” with food can catch up with us. Not in a dramatic, doom-and-gloom way. More like your body quietly asking, “Hey, can we get a little more support here?”

Simple counts. Consistent counts. Breakfast counts.

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

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

Address

New York, NY

Website

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

Alerts

Be the first to know and let us send you an email when Jessica Cording Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Jessica Cording Nutrition:

Shortcuts

Featured

Lauren Minchen Nutrition
280 Madison Avenue
Dr. Paul Gregory, DDS
57 W 57th Street
Magnus Wellness
16 E 40th Street, Fl 4

Jessica Cording Nutrition

05/16/2026

05/12/2026

05/09/2026

05/07/2026

05/04/2026

05/02/2026

04/29/2026

04/28/2026

04/26/2026

04/26/2026

04/23/2026

Address

Website

Alerts

Contact The Practice

Shortcuts

Featured

Share

Category