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Nourish Well, LLC, Dripping Springs, TX (2026)

03/14/2025

HOW TO READ NUTRITION LABELS

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Do you compare food labels in the grocery store?

If not, you may want to consider it!

Here’s why:

It allows you to find healthier options that are higher in nutrients like fiber, protein, and vitamins.

Food labels help you understand what you’re eating and align your choices with your health goals.

It helps you choose products lower in sugar, sodium, and unhealthy fats which can support long-term health.

Follow these 7 steps to guide you when reading food labels:

- Serving size
- Calories
- Sodium
- Fiber
- Added sugars
- Fat
- Protein
- Percent daily value
- Ingredient list

Bonus Tips:

✅ Look out for terms like cane syrup, dextrose, maltose—these all mean sugar.

✅ Even “healthy-looking” foods can be surprisingly high in sodium - if you follow a low-sodium diet pay attention to this number.

✅ Allergen warnings are found at the bottom of the ingredient list, this section is crucial if you have food allergies or sensitivities.

References:
American Heart Association. (n.d.). Shaking the salt habit to lower high blood pressure. Retrieved January 19, 2025, from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure #:~:text=The%20American%20Heart%20Association%20recommends,blood%20pressure%20and%20heart%20health.

Harvard T.H. Chan School of Public Health. (n.d.). Fiber. Retrieved January 19, 2025, from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

American Heart Association. (n.d.). *Added sugars*. Retrieved January 19, 2025, from [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars)

Dietary Guidelines for Americans. (2020). Top 10 things you need to know. Retrieved January 19, 2025, from https://www.dietaryguidelines.gov/2020-2025-dietary-guidelines-online-materials/top-10-things-you-need-know

01/10/2025

IS THIS THE YEAR YOU STICK WITH YOUR NEW YEARS RESOLUTIONS?

Maybe you're wondering why you haven't been able to stick to your goals in the past. Here's the thing - the reason your resolutions haven't worked in the past IS NOT because you didn't care enough or didn't try hard enough.

Sometimes, resolutions are setting you up for failure from the start.

Here are a few strategies for rethinking your resolutions, and setting realistic goals that you can actually achieve this year.

✅ Small, Manageable Changes for Significant Impact

✅ Mindset Shift: From Short-Term Resolutions to Long-Term Habits

✅ Defining Realistic & Achievable Health Goals

✅ The SMART Goal Framework in the Context of Health & Nutrition

✅ Flexible Goal-Setting

✅ Get Support

Book your appointment below to get started with 1-1 support and accountability.

https://christina-wind.clientsecure.me/

#2025

12/13/2024

DOES ALCOHOL ACTUALLY AFFECT YOUR SLEEP?

Drinking before bed—even just a small amount—can have a surprising impact on your sleep quality.

Alcohol raises your heart rate, suppresses your body’s relaxation system, and keeps your “fight or flight” response active, making true rest a challenge.

Just one drink can reduce your body’s recovery by nearly 10%, and two or more can lead to a 24-39% drop in restorative sleep quality.

You may fall asleep faster after a drink, but alcohol disrupts deeper sleep cycles, often causing you to feel more tired the next day.

If restful sleep is your goal, limiting alcohol before bed and trying relaxing alternatives like mineral mocktails with magnesium, herbal teas, tart cherry juice, or golden milk can help you wake up feeling refreshed!

Swipe through to learn more about how alcohol affects sleep and simple swaps to support your rest!

09/24/2024

MINDFUL OR MINDLESS EATING:

Unlike sleeping and breathing, eating requires some deliberate engagement on our part. We need to make decisions on what we gather, shop for and select. That's why mindful eating is so important - it allows us to make meaningful, clear choices about the food we're eating and why.

Mindful eating can be a challenging topic for a lot of people, mainly because they are unsure of exactly what mindful eating means. The core principles of mindful eating are simple:

① Bring awareness to the nourishing properties of food through the process of food preparation and consumption

② Select enjoyable and nutritious foods

③ Acknowledge food preferences non-judgmentally and give permission to enjoy fun foods

④ Recognize and honor physical hunger and satiety cues

⑤ Use wisdom to guide eating decisions

These five principles can help guide you in your mindful eating journey.

Does this feel easy or hard for you? If you'd like more guidance feel free to schedule a 1-1 session with me. It doesn't have to be stressful or complicated-- promise! Did you know Nourish Well is in network with insurance and most of the time nutrition counseling is covered? Reach out to me for more info!

Nourishwelldaily.com

09/09/2022

POLLO GUISADO

I don’t know what's better than a unique dish that's full of flavor AND requires only one pan to avoid the messy clean-up!🙌

Introducing this amazing Dominican dish, Pollo Guisado. [chicken stew with olives.] Serve over rice or potatoes or with a cabbage slaw on the side.

Here's all you need to get started:

✅ Chicken
✅ Olives
✅ Tomato sauce
✅ Adobo
✅ Olive oil
✅ Sazon
✅ Cumin
✅ Garlic
✅ Scallions
✅ Cilantro
✅ Bay leaves

Follow the video for a few simple steps to get this dish on your table in no time!👏

07/30/2022

NUTRITION MYTH BUSTER

Weight gain is complex and cannot be attributed to just one thing.

In general, weight gain can result when we consume calories in excess of what our body needs to maintain body weight. ⚖️ There are other factors that contribute to weight gain, so it's never as simple as calories in out.

But we do know this - ❌ Carbs are not to blame for weight gain.

✅ A diet for optimal health includes many foods with carbohydrates.

Carbohydrates are our body’s preferred source of energy.

🥗 Choose carbohydrates that have fiber, vitamins, and minerals. Complex carbs with fiber digest and absorb more slowly than simple carbohydrates so our blood sugar response is different.

What’s your favorite carb?? I have many but one of mine is definitely pasta! 🍝

07/18/2022

STRAWBERRY MANGO YOGURT POPSICLES

The perfect hydrating summer snack to share with your kiddos, friends or keep all to yourself. 😉

Easily swap out mango or strawberries for another favorite fruit. To make these dairy-free use your favorite dairy-free yogurt! (I love 's plant based yogurt for a higher protein non-dairy option.)

Ingredients:

✅ 3 cup strawberries, fresh, hulled, and chopped
✅ 3 cup mango, fresh, cubed
✅ 2 Tbs maple syrup
✅ 2/3 cup Greek yogurt, vanilla

📝 Directions:

1. Purée strawberries in a blender or food processor with 1 tablespoon of maple syrup. Set aside.

2. Purée mango in a blender or food processor with 1 tablespoon of maple syrup. Set aside in a separate bowl.

3. Line up popsicle molds standing upright.

4. Use the following measurements to layer ingredients: 2 teaspoons strawberry purée 1 teaspoon yogurt 2 teaspoons mango purée

5. Layer until popsicle mold is full. Run a dull knife up and down the sides to create a swirled pattern. Tap mold to release any air bubbles.

6. Place in the freezer for at least 6 hours or overnight.

Enjoy! ☀️

06/13/2022

CHICKEN COLLARD WRAPS

I don’t know about you but when it’s hot out and triple digits like it is here in Texas, I crave cool and light lunches! If you are looking for easy meals this summer to pack for the office, picnic or beach, these Chicken Waldorf Collard Wraps are a must! They are delicious and fairly easy if prepped ahead.☀️

It's the perfect balance of fulfilling, yet light, also crunchy, nutritious, and simple! 🙌

Ingredients:

✅ 4 collards, leaves, trimmed

✅ 10 oz chicken breast, canned, drained

✅ 1/4 cup mayonnaise, unsweetened

✅ 2 scallions, chopped

✅ 2 Tbs parsley, chopped

✅ 1/3 cup Walnuts, raw, chopped

✅ salt, to taste
black pepper, to taste

✅ 1/2 avocado, sliced

⓵ Drain chicken and place in a large bowl.

② Chop scallions and walnuts.

③ Remove stems of collards. Place each leaf on a flat surface and, using a sharp knife or vegetable peeler, shave off some of the spine to make it more flexible. Rinse in very hot water to soften and set aside.

④ To the chicken, add mayonnaise and stir with a fork until the chicken is flaky. Season with salt and pepper and stir in scallions and walnuts.

⑤Add chicken mixture to collards, top with some avocado, and wrap.

05/17/2022

THE GUT BRAIN CONNECTION

Have you ever felt an anxious knot in your stomach or felt down in the dumps after a fried or junk food binge?

New research shows us how much our bodies and minds truly are interconnected. If you (or someone you know) suffer from digestive issues such as IBS, excessive bloating, Crohn’s, colitis, ulcers, or constipation, have you been advised to “de-stress”? What about when you feel anxious or depressed? Have you been advised to eat differently? If not, let me be the first to guide you toward improved gut and brain/mental health.

These aren’t crazy ideas—and they can actually help. I’ve included a bunch of tips so you can improve both your gut health and your brain/mental health.

Im sharing this blog post for a bit of insight into the gut-brain axis: How they’re connected, how to use foods to boost your moods and how to de-stress to improve your gut (you may be surprised!). Click the link below for all the details- hope this is helpful!

https://www.nourishwelldaily.com/2022/04/29/gut-brain-axis/

04/29/2022

IBS AWARENESS MONTH

Although we’re nearing the end of April, I didn’t want to let Irritable Bowel Syndrome (IBS) Awareness Month slip by without mentioning it.

The majority of clients I work with have some kind of digestive issues, including IBS. As someone who personally went through previous struggles with digestion/ gut health and food intolerances, I love helping others solve their unique puzzle to their GI system.

Something we don’t talk about enough and what isn’t spread in diet culture is the impact of stress and our brain on our gut health (stay tuned for a blog post on this coming soon!).

The simple act of slowing down, deep breaths, and eating in calm environments can truly do wonders with aiding digestion.

Taking time each day to quiet our minds and spend some time in nature goes a long ways for the body, mind and soul.

If you’re like me then you don’t have access to a beach you can frequent daily, so I figured I’d share a little bit of zen from our recent family vacation. Feel free to save this video for the next time you need to take a break, relax and hear some peaceful waves. 😅🌊🐚

Nourish Well, LLC

03/14/2025

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