Episode 009: Easy Nutrition Tips To Stay Healthy At Work With Jessica Cording




Raise your (virtual) hand if any of the following has happened in the last week:


  • You slept til the last possible second, missing breakfast at home and forgetting the lunch you packed.
  • You raced into work like a bat out of hell and were thrown into a series of meetings and forgot breakfast….and maybe lunch
  • You set aside time for lunch but it got hijacked by a meeting or someone else’s agenda (And grab a listen to this episode on mindfulness and boundaries for additional resources on this)
  • You were starving at work and only had sugary candy or salty crap to rely on
  • You felt run down and/or exhausted.


I think most of us, myself included, have our virtual hands in the air right about now. The truth of the matter is that it’s EASY to have any of those scenarios happen, but before you spiral into the depths of despair over that, it’s also way easier than you think to stop that vicious cycle in its tracks.


Enter Jessica Cording, MS, RD, CDN and founder of Jessica Cording Nutrition. She works with individuals and corporations (like, maybe yours?) to help them feel better at work so that they can feel good, be productive and not want to crawl back into their bed the second they wake up in the morning.





We’re talking with Jess about lots of goodies today including:

  • How to make breakfast work for you (even if you’re ‘not a breakfast person)
  • Her favorite “Non-Sad Work Lunches” that are easy to make and filling. You can grab the full recipes here.
  • Her story: how she got into this field (in case it’s a field of interest for you too!)
  • How to meet yourself where you’re at, rather than trying to force huge changes overnight
  • Changing nutrition habits in your 30s, when you can no longer have a 20 piece bucket of KFC and be fine the next day (No? Just me?)


So do yourself a solid on the way home from work tonight and take a listen to this week’s show. And then put ONE thing into place that you’ll try this week to help yourself FEEL BETTER with food. And comment in the comments below with what you chose and we’ll chat!
Listen to the episode by clicking the  button below


Show Notes (Timings are Approximate)

Jess’s Intro: 1:50

Drama Free Healthy Living: 10:20

Jess’s guiding principles: 10:45

What I Ate Wednesday: 12:00

Nutrition – how does it impact career? 13:20

Entrepreneurs and Nutrition: 15:40

Blood sugar management 18:35

Breakfast: 19:45

Nutrition baseline guiding principles: 20:50

The skinny on carbs: 24:20

Client success story: how someone turned it around…and how you can too: 25:55

Changing habits in your 30s:  28:50

Jess’s fave healthy eats dish: 32:15

How to find Jess + Rapid Fire Travel Questions: 33:30


Resources Mentioned in the Show

Jess’s Non-Sad Work Lunches

Jess’s Facebook Page for recipes and tips: https://www.facebook.com/JessicaCordingNutrition

Jess’s Instagram: www.instagram.com/jesscording

Jess’s site: http://www.jessicacordingnutrition.com/



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Healthy Eats- CSA Recipe of the Week: Summer Salad

SO. I’ve been talking about my CSA (Community Supported Agriculture) in which I have a share with my pilates instructor and we started getting the goods a few weeks ago! Until sometime in November, we will get fresh, organic, seasonal and healthy fruits and vegetables from a local farm. Mmmmmm.

Because my work with clients has its foundation in wellness and healthy/affordable eats, I am going to be including recipes from time to time of what I’ve made with the goods so you can follow along with your own farmer’s market purchases or CSA. As we talk about often, career changes are tough and are loaded with ups and downs, so having the right healthy basics down that work for you will keep you grounded in times of uncertainty.

Anywho, at the beginning of the season we get a LOT of lettuce, so I’ll try to be creative with my salad-making at the beginning here while we wait for heirloom tomatoes (EEE!!), summer squash and more. And bear in mind, I am not a wellness practitioner, so this isn’t meant to be dietary advice or advice for various conditions. I’m merely putting out there recipes that are seasonal and fresh and TASTE GOOD! I do not count calories (except when they’re screaming down at me from the Chipotle menu- thanks NYC!) so I have no idea on any of that.

Shealthyo without further ado, my summer salad:









image courtesy of Allrecipes.com (I failed to snap a picture and they had a close-ish recipe!) 

-1 head of CSA romaine lettuce
-1 bunch of CSA spinach leaves
-1/2 cup of diced red onion (not in season for CSA yet, so purchased elsewhere)
-1 package of CSA strawberries

-2 tablespoons of balsamic vinegar
-1 tablespoon of olive oil
-1/2 tablespoon of grain mustard, or to taste (binds the oil & vinegar)
Most strawberry salads have sugary dressings which are DELICIOUS, but full of sugar. Since the strawberries already have natural sugar, I leave it at that and instead opt for a more neutral dressing. If the mixture of balsamic and strawberries isn’t your jam, you can just opt for a light olive oil dressing.

Mix all that jazz together and enjoy! If you’re an almond fan, a great way to get some added potassium and protein is to throw a few in or better yet, toast them and toss ’em in!

If you have variations of this, please do share in the comments below! And I promise to take pics of my own creations from here on out!

Recipe Corner:Healthy Eats for Career Change Treats

I know, I know, it’s a weird blog post title, but I think it pretty much sums it up. When we’re trying to keep up with our 9-5 (or 8-6, or 8-7, or whichever time frame you fall into) AND make major career change moves, health and wellness are often the first things that fly out the window. Hence, this edition of recipe corner gives you some ideas for how to automate things in your favor to be able to get your ish done, while feeling good about yourself.

“I don’t have time to make or buy healthy food!” “It’s too much work!” “I’m lazy and have no recipes!” These are the things my clients say to me when we’re going through their Life Design work at the beginning of our sessions.

Now, I’m not a trained wellness professional, but you don’t have to be to know that what you’re putting in your body makes a HUGE difference regarding how you feel. Which then eventually.. you guessed it- gives you more energy to tackle your day while making time for the career change in your spare time. Consider adopting a version of this recipe corner idea to help you out here.

And you don’t have to be Giada de Laurentis to make this happen. In honor of Cinco De Mayo, here is my step by step recipe guide to eating healthily without breaking the bank or taking up lots of valuable time:

  1. Invest in a simple slow cooker. One with a high, low and warm setting is fine. 4-6 quart is best (and 6 quarts for sure if you’re cooking for 2+)
  2. Download the Wunderlist app. Forget about paper grocery lists- make a groceries list in your new app and add to it as you think of things you need or a recipe you want to make. My grocery list is done by Friday for my weekend shopping without a whole lot of effort.
  3. It’s all about the Google search, baby: Put in search terms like, “easy vegetarian Mexican slow cooker meals” or “easy vegetarian slow cooker enchiladas”. A ton of results will come up, so resist the urge to go down the rabbit hole and go with a site you trust or a recipe with lots of reviews. I like allrecipes.com, food.com, skinnyms.com realsimple.com and epicurious.com. I usually make sure the word “easy” is in there, so it pretty much is dump it in, set and forget.
  4. In honor of Cinco (!!) I made this recipe this week. Because I don’t understand making it in the shell (gooey and slopping in my mind), I just make the filling and don’t worry about all the toppings. I set it, forget it and then store it for the week. I’ll then warm up enchilada shells to go with it for lunch. Easy, quick, healthy (Hint: II limit or remove the cheese, don’t add salt, buy whole wheat tortillas or eat it bare and buy all low sodium ingredients- adapt it to make it even healthier!). BOOM. Done. Grab and go lunches.

    recipe corner

    Courtesy of www.realsimple.com

  5. Pin it! Or if you’re me, just save it somewhere. As you go, you’ll build up options that make it easy to just go in and pick one or two to make for the week.

New Series: Recipes to Try When You’re Super Pressed For Time

When we’re out there pursuing dreams and goals and what have you, it can be very difficult to find time for proper nutrition. And coincidentally, oftentimes proper nutrition can be important in helping us continue to be able to pursue aforementioned dreams and goals. See what I just did there?

So, in a new every-so-often series, I will provide you with simple, easy and cost effective recipes with the goal of helping you stay healthy and feel balanced as you go through your crazy days.

Fall Salad

Ok, ok. I know it’s not fall. I get it. But I’ve been craving this salad so much recently and it’s really great for hot summer days, too.

-container of triple washed arugula
-handful of pepitas (maybe 30  pepitas)
-1.5 tablespoons of goat cheese
– 1/2-2/3 of a gala or Braeburn apple
-about half of a pomegranate’s seeds


-1 tablespoon of balsamic vinegar
-2 tablespoons of extra virgin olive oil
-1 teaspoon of mustard

Toast pepitas in the oven at 350 degrees with olive oil for 7 minutes or until browned. While that is toasting, mix the rest of the ingredients in a salad bowl. Once pepitas are browned, mix in thoroughly with salad to melt the goat cheese. Add dressing and serve at once. Serves 4.