All meals of the day are important but breakfast sets the tone for the day ahead. In this solo episode, I share tips for getting the most out of your first meal of the day.

As you put together your breakfast, you want to eat protein + fat + fiber. This combination will stabilize blood sugar so you stay full for a while and have energy to face the day. This also helps reduce mindless snacking and cravings.

I’ve always talked a lot about the importance of protein with my clients. Aside from supporting satiety, protein is important for building and retaining muscle, a key part of long term metabolic health.

Tune into the episode to hear some of my go-to high-protein breakfast ideas! If you know of someone who would benefit from it, feel free to share this episode with them!

Want to learn more? I also have a blog post on this topic where I share some of my favorite high-protein breakfast recipes: https://jessicacordingnutrition.com/10-high-protein-breakfast-ideas-that-arent-eggs/

Additional Resources:

For more practical tips and insights, you can subscribe to my WTF To Eat newsletter available at https://jessicacording.substack.com/

To support The Drama-Free Healthy Living podcast, please share with family, friends, and colleagues.

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Connect with me!

IG: @jesscording

TikTok: @jesscording

Facebook: @JessicaCordingNutrition

X: @JessCording

📌GET THE BOOK: LIT: Life Ignition Tools: Use Nature's Playbook to Energize Your Brain, Spark Ideas, and Ignite Action

In this episode of 'Drama Free Healthy Living with Jess Cording,' host and registered dietician Jess Cording interviews Dr. Jeff Karp, a Harvard Medical School professor and MIT bioengineer.

They delve into how to leverage brain power and the wisdom of nature for better health and wellness.

Dr. Karp shares his journey from struggling with ADHD to founding over a dozen companies and discusses his new book 'Lit,' which explores learning from nature to enhance our lives.

The conversation covers topics like neurodiversity as a superpower, the importance of asking questions to fuel curiosity, and practical tips for incorporating nature into daily life to reduce stress and improve wellness.

Dr. Karp also emphasizes the importance of gradual progress and curiosity in achieving a healthier lifestyle. Additionally, Jess shares her insights on setting achievable goals and the concept of activation energy in forming new habits.

🖋️ Some key points

03:12 Understanding ADHD: Beyond the Disorder

05:12 Jeff's Personal Journey with ADHD and Discovering Nature's Impact

09:15 Harnessing Nature for Mental Wellness and Creativity

15:01 Practical Tips for Connecting with Nature in Urban Environments

19:06 Exploring the Interconnectedness of Nature and Gratitude

23:46 Unlocking Brain Potential Through Neuroplasticity

25:25 Imagination as a Pathway to Innovation

26:38 Turning Imagination into Innovation: A Strategy for Success

28:22 The Entrepreneurial Journey: From PhD to Founding Companies

30:14 Harnessing the Power of Community and Networking

39:24 Embracing Neurodiversity: Turning Challenges into Superpowers

45:36 Healthy Living as a Path, Not a Destination

Jeff’s BIO

Jeff Karp, PhD, is a Harvard Medical School professor and MIT bioengineer dedicated to translating nature’s wisdom into both medical therapies—surgical glue inspired by slugs,

a diagnostic for cancer based on the tentacles of jellyfish, and surgical staples based on the

quills of a porcupine—and self-help tools to reclaim your energy and attention.

These tools have helped Karp—who struggled with ADHD as a child and found inspiration

in nature to channel creativity and focus—co-found more than a dozen companies that have raised~$600 million and run the Karp Lab at Mass Gen Hospital. In LIT (William Morrow; April 9, 2024), he outlines critical lessons we can learn from nature and teaches us how to apply them to our lives.

🌎 Connect with Jeff Karp

Website www.Jeffkarp.com
Instagram: @mrjeffkarp https://www.instagram.com/mrjeffkarp/

Twitter https://twitter.com/MrJeffKarp/status/1772689391682507211

🎤 Podcast post-production EZPZ Podcasting.

📌Check out The Feelings Journal: amberrae.com/feelings-journal

In this episode of Drama Free Healthy Living with Jess Cording, host and registered dietitian Jess Cording discusses the power of journaling with Amber Rae, an international best-selling author, speaker, and journaling expert.

Rae shares her journey with journaling from childhood and its deepening impact during her twenties, leading her to publish works such as 'Choose Wonder Over Worry' and 'The Feelings Journal'.

The conversation delves into understanding and processing emotions, the dialogue technique for journaling, and the transformative aspects of journaling for personal well-being.

Amber emphasizes the importance of starting small with journaling and how it can serve as a tool for self-discovery, healing, and cultivating a healthy relationship with one's emotions. Additionally, tips and experiences are shared regarding the benefits of analog journaling over digital journaling apps, providing listeners with insights into making journaling an enriching part of their wellness routine.

🖋️ Some key points

(00:46) Diving Deep into Journaling with Amber Wright

(02:53) The Transformative Power of Journaling

(08:59) Unpacking Emotions and the Feelings Journal

(16:52) Starting Your Journaling Journey

(21:14) Exploring Journaling Tools and Techniques

(24:31) Understanding Parts Therapy and the Dialogue Technique

(30:18) Wrapping Up: Healthy Living Insights

(31:41) Farewell and Next Steps

Amber’s BIO

Amber Rae is an international bestselling author, speaker, and journaling expert who’s on a mission to help people harness the wisdom of their emotions. She’s the author of Choose Wonder Over Worry, The Answers Are Within You, and most recently, The Feelings Journal. Her writing and illustrations reach nine million people per month in over 195 countries, and her work has been featured in The New York Times, New York Magazine, TODAY, SELF, Forbes, and Entrepreneur. As a keynote speaker and teacher, Amber’s spoken and led workshops at celebrated brands Kate Spade, Microsoft, Merrill Lynch, Lululemon, Unilever, and TED, among others. Through her website and popular social media channels, she's launched public art movements, global journaling challenges, and life accelerator programs. Previously, Amber helped Seth Godin launch a publishing venture with Amazon, and worked with brands like Apple, Dove, and Kimberly Clarke on their marketing campaigns.

🌎 Connect with Amber Raw

Link to the Artist’s Way: https://amzn.to/3HuFFhA

Finding Your Own North Star: https://amzn.to/3HyDkC5

Link to The Feelings Journal : amberrae.com/feelings-journal

Journals mentioned: Moleskin (https://amzn.to/4960xI8 ) and Sugar paper (https://amzn.to/3SR12jI )

Pilot g2 0.5 pens: https://amzn.to/3So93eo
instagram.com/heyamberrae

twitter.com/heyamberrae

🎤 Podcast post-production EZPZ Podcasting.