Drama-Free Healthy Living With Jess Cording

Welcome to Drama Free Healthy Living with Jess Cording, a registered dietitian, health coach, and author. We'll talk about easy ways to upgrade your life, streamline your wellness routine, and explore health and diet trends.

Episode 126: DOLE Sunshine Leaders Lara Ramdin and Orsze Hodi on science careers for women, marketing healthier foods, and trends 01/19/2022

Episode 125: Schedule Yourself In 01/12/2022

Episode 124: Setting New Year's Intentions and My 2022 Words 01/05/2022

Episode 123: Neuropsychologist and PEAK MIND Author, Dr. Amish Jha 12/22/2021

Episode 123: Neuropsychologist and PEAK MIND Author, Dr. Amish Jha I’m so glad you’ve joined me for a truly fascinating conversation with Dr. Amishi Jha. Dr. Jha is a professor of psychology at the University of Miami where she serves as the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, which she co-founded in 2010. Dr. Jha received her Ph.D. from the University of California–Davis and postdoctoral training at the Brain Imaging and Analysis Center at Duke University. Dr. Jha’s work has been featured at NATO, the World Economic Forum, and The Pentagon. She has received coverage in The New York Times, NPR, TIME, Forbes, and more. Her book, , covers the crisis of attention, how to tap into the brain’s attention system for peak performance, how to combat our addiction to thinking, and how to develop “mental armor” against anxiety, distraction, and bias. I loved my conversation with Dr. Jha and while there is so much to take away from what she shared, here are some of my favorite highlights: Want to improve the way you are or how you do something? Learn to focus on the granular components of the outcome you want and with time, you’ll will yourself to achieve it; Vulnerabilities such as stress, threat, and negative mood hijack attention and degrade attention, so paying attention to your attention is one of the most beneficial practices you can do in order to befriend your own mind; Remember that thoughts are not facts, so if you find yourself overwhelmed with feelings of stress or anxiety, be mindful and pay attention to what is happening in your body and mind; Though our society has come to associate multitasking with something desirable, it truly isn't'; Just as we’ve come to think of exercise as an important component of self-care, mindfulness training should also fall into a daily practice; Healthy living is holistic living, paying attention to all of the aspects that being human entails: psychological well-being, social connections, physical well-being, and connection to something bigger. Want to learn more about Dr. Jha and her work? You can connect with her via her (), (), Instagram (), (), and her book (). /episode/index/show/drama-free-healthy-living-jess-cording/id/21507725

Episode 122: Maintenance During the Holidays 12/15/2021

Episode 121: Naomi Joseph, Speech and Language Pathologist and Author of "Binge and Sprint" 12/08/2021

Episode 120: Mindful Eating Over The Holidays 11/24/2021

Episode 119: Dietitian Kate Scarlata 11/10/2021

Episode 118: How To Adjust To The End of Daylight Savings Time 10/27/2021

Episode 117: SimpleHealth CEO Carrie SiuButt 10/13/2021

Dr Miron Shatz 09/29/2021

Episode 115: Regina Wallace Jones, VP of Product & Engineering at Mindbody 09/15/2021

Episode 114: Dietitian Alissa Rumsey, "Unapologetic Eating" Author 09/01/2021

Episode 113: Is Meal Prepping Anti-Intuitive Eating? 08/18/2021

Episode 112: Bande Founder Rebecca Balyasny 08/04/2021

Episode 111: Nutrition for Bone Health 07/21/2021

Episode 111: Nutrition for Bone Health As I often do with solo podcasts, I’m coming to you to answer a question I’m frequently asked: what should I be eating to protect my bones? Bone health is a topic that comes up a lot in my work and for good reason; bone health is super important at all stages of our life. Whether we are thinking about protecting our bones against fractures (especially as we age), or how to best support healthy bones throughout our life, there are some very actionable suggestions and tips which can help you healthfully nourish your bones. These tips fall under two main categories: lifestyle and diet. Lifestyle factors: Incorporate weight bearing and flexibility exercises into your daily life: these types of exercises can be really beneficial to bone health Take pilates classes: pilates trains your body to know how to use core muscles and encourages flexibility Avoid smoking Fall-proof your home: make sure your home is safe to be moving around in so that you can avoid bone injuries Eat a healthy diet rich in bone-health friendly foods (see below for more on this) Dietary factors and key nutrients: Calcium is stored in our bones and when levels are low, our body takes from the bones, so I recommend eating calcium rich foods like dairy products, leafy greens, chia seeds, white beans, almonds, and taking supplements when you cannot meet the suggested 1000-1,200 milligrams/day with food alone. Vitamin D helps enhance calcium absorption. Foods like fatty fish, eggs, fortified products (like dairy), and mushrooms are good options. When it comes to a supplement dosage, ask your doctor to check what your Vitamin D levels are and then for suggestions on how much you should supplement. Vitamin K helps protect against bone turnover. 90 micrograms/day is suggested for women, but dark green and purple veggies are a great way to add Vitamin K to your body. Magnesium promotes bone health and supports bone mineral density, which helps protect against fractures. Leafy greens, legumes, nuts, seeds, whole grains, dairy products, chicken, fish, chocolate are my go-tos. I hope you find these bone health basics helpful. As always, feel free to reach out to me with questions you have about bone health and any other topic. You can connect with me via my (), (), (), and (). Also, make sure to check out my book, , where I share tips on living a healthy and balanced life. /episode/index/show/drama-free-healthy-living-jess-cording/id/19099166