Encompass Integrative Wellness, LLC

Encompass Integrative Wellness, LLC Nutrition for Low Inflammation Living- Virtually and In-Person Encompass Integrative Wellness is here to help its clients achieve real sustainable change.

Integrative clinical nutritional services to support the body’s ability to heal and flourish through nourishment, mindfulness, and action. We want to educate and empower people to embrace food and lifestyle changes to help them live more vibrantly. We offer individual nutritional counseling, group nutritional programs, custom educational talks and presentations, and corporate wellness programs. Ch

ange is hard; sustainable change even harder. We strongly believe that everyone is biochemically unique with different genetics, family histories, ages, genders, and preferences; there shouldn’t be a “one-size-fits-all” approach to health. We understand that and work with our clients to enforce the concept of manageable, incremental changes which work for each person. This belief in a customized approach to wellness is enforced whether it is through one-on-one consultations, group programs or even corporate wellness initiatives.

It's officially Labor Day weekend! 🎉 If you're the one manning the grill this weekend, let's talk about what actually go...
09/05/2026

It's officially Labor Day weekend! 🎉 If you're the one manning the grill this weekend, let's talk about what actually goes on it.

A few of my favorite anti-inflammatory grilling swaps:
🔹 Wild-caught salmon or shrimp instead of processed sausages
🔹 Portobello mushrooms or thick-cut veggie skewers alongside your protein
🔹 Marinated chicken thighs (bone-in holds up beautifully on the grill) instead of pre-seasoned, processed options
🔹 Grilled peaches or pineapple for dessert instead of something store-bought and sugar-loaded

The marinade matters more than people realize too. A simple mix of olive oil, lemon or vinegar, garlic, and fresh herbs does double duty: it adds flavor and helps reduce those AGE compounds that form during high-heat cooking.

You don't need a complicated menu to eat well this weekend. A few intentional swaps and you're set.

What's going on your grill this weekend?

Have you noticed the apples showing up at your farmers market yet? 🍎We're still holding onto summer in a lot of ways, bu...
09/04/2026

Have you noticed the apples showing up at your farmers market yet? 🍎

We're still holding onto summer in a lot of ways, but the market tables are quietly shifting. Apples and pears are appearing next to the last of the tomatoes. Winter squash is starting to show up in small quantities. The early greens are looking a little heartier.

This is the part of the season I love most. Nothing has to change all at once. You can still grill this weekend and start roasting root vegetables next week. You can still make a summer salad and simmer your first pot of soup a few days later.

Let your plate move at its own pace. There's no deadline on when fall eating has to start.

What's the first fall food you always look forward to?

I’m so incredibly grateful to everyone who voted for Encompass Integrative Health in the Sass Choice Awards. 💚I see so m...
09/04/2026

I’m so incredibly grateful to everyone who voted for Encompass Integrative Health in the Sass Choice Awards. 💚

I see so many people who have spent years struggling with their health. Inflammation, fatigue, digestive issues, hormones, weight, just not feeling like themselves, and often feeling like they’ve tried everything.

This is the part of my work that I love. I love digging in. I love asking why. I love looking at the whole picture and helping someone start connecting the dots of what may actually be happening in their body.

So winning this award means a lot to me, because it’s a reflection of the people I’ve had the privilege of helping. The people who trusted me with their health, did the work, made changes, asked questions, and kept going.

To know that the work I care so deeply about is making a difference in people’s lives is the best recognition I could ask for.

Thank you for voting, for trusting me, and for allowing me to do work that I genuinely love. 💚

Not all fats are the enemy, but some deserve more caution than others. 🫒The two to watch:🔺 Refined seed oils used in hea...
09/04/2026

Not all fats are the enemy, but some deserve more caution than others. 🫒

The two to watch:
🔺 Refined seed oils used in heavy amounts (soybean, corn, sunflower). They're not toxic in small amounts, but the typical American diet leans on them so heavily that the balance of omega-6 to omega-3 gets skewed, which can promote inflammation over time.
🔺 Trans fats, still hiding in some packaged and fried foods despite regulations. These are the clearest offenders when it comes to driving inflammation.

The fats to lean into instead:
🔹 Extra virgin olive oil
🔹 Avocado and avocado oil
🔹 Fatty fish like salmon, sardines, and mackerel
🔹 Nuts and seeds, especially walnuts and flaxseed

The goal isn't fear around fat. It's balance. Your body actually needs fat to absorb certain vitamins and to keep hormones functioning properly. It's about which fats make up the bulk of your intake.

Small swaps add up. Cooking with olive oil instead of vegetable oil, snacking on walnuts instead of chips, adding salmon to your rotation once a week.

Question for you: what's still on your grocery list from summer that you haven't tried yet? 🛒We've covered a lot of grou...
09/02/2026

Question for you: what's still on your grocery list from summer that you haven't tried yet? 🛒

We've covered a lot of ground this season, kale, beets, zucchini, cucumbers, corn, tomatoes, peaches, eggplant, green beans. But I know there's always that one thing at the market you keep meaning to grab and never do.

Maybe it's okra. Maybe it's a new pepper variety. Maybe it's just committing to trying a vegetable you've avoided since childhood (no shame, we've all got one).

With Labor Day weekend right around the corner, this is your sign to finally grab it. Try something new before the season shifts.

Tell me what it is. I'll hold you accountable. 👇

New month, same commitment to feeling good in your body. 🌿August brought us through the tail end of tomato season, corn,...
09/02/2026

New month, same commitment to feeling good in your body. 🌿

August brought us through the tail end of tomato season, corn, peaches, and some seriously good farmers market finds. September is going to start easing us toward apples, squash, and heartier meals, but we're not there yet.

This is usually the week I take stock. Not a big goal-setting moment, just a quick gut check:

How did I actually feel this month? Energy, digestion, sleep, mood?
What worked that I want to keep doing?
What's one small thing I want to adjust heading into fall?

No pressure to have it all figured out. Just start paying attention.

What's one thing you want to carry into September?

Before you fire up the grill this weekend, a quick tip that can make a real difference. 🔥High-heat cooking methods like ...
08/31/2026

Before you fire up the grill this weekend, a quick tip that can make a real difference. 🔥

High-heat cooking methods like grilling, charring, and searing cause proteins and fats to combine with sugars, forming compounds called AGEs (Advanced Glycation End-products). Over time, a diet high in these compounds has been linked to increased inflammation, faster aging, and a higher risk of conditions like diabetes and heart disease.

The good news: you don't have to give up grilling. A few small habits go a long way.
🔥 Marinate your meat for 30 to 40 minutes in something acidic, like lemon, vinegar, or w**e. This alone can significantly cut down AGE formation.
🔥 Avoid charring, and trim off any blackened edges before eating.
🔥 Partially cook thicker cuts in the oven or microwave first to reduce total grill time.
🔥 Load your plate with antioxidant-rich sides like peppers, asparagus, or pineapple to help balance things out.
🔥 Cook low and slow when you can, and flip frequently instead of letting one side sit over direct heat.

Enjoy your cookout. Just grill smart while you're at it.

Fill in the blank: Summer isn't over until I've had one more ___. 👇For me, it's a really good tomato sandwich. Thick sli...
08/30/2026

Fill in the blank: Summer isn't over until I've had one more ___. 👇

For me, it's a really good tomato sandwich. Thick slice of heirloom tomato, good bread, mayo, salt and pepper.

That's it. That's the whole recipe, and somehow it's one of the best things I eat all year.

We're heading into that last stretch before everything shifts toward soups and roasted everything, so I want to know what you're not ready to let go of yet.

Drop your answer below. 🍅🍑🌽

Eggplant is everywhere at the market right now, and it's one of those vegetables people either love or avoid because the...
08/29/2026

Eggplant is everywhere at the market right now, and it's one of those vegetables people either love or avoid because they're not sure how to pick a good one. 🍆

Here's what to look for:
🔸 Firm, smooth, glossy skin (no wrinkles or soft spots)
🔸 Deep, even color, whether that's purple, white, or striped
🔸 Feels heavy for its size
🔸 The cap and stem should look fresh and green, not dried out

One tip a lot of people miss: press it gently with your thumb. If the indent springs back, it's fresh. If it stays dented, it's past its prime.

Eggplant is rich in fiber and antioxidants like nasunin, a compound found in the skin that's been studied for its role in protecting cells from oxidative stress. That's actually a good reason to leave the skin on when you cook it.

Roasted, grilled, baked into a dip, or layered into a veggie-forward bake. It soaks up flavor better than almost anything else at the market.

Labor Day weekend is coming up, and if you're hosting or bringing a dish, a little planning now saves you a chaotic groc...
08/29/2026

Labor Day weekend is coming up, and if you're hosting or bringing a dish, a little planning now saves you a chaotic grocery run later. 🛒🎉

A few things worth adding to your list:
🌽 Corn, still going strong and perfect for grilling
🍅 Tomatoes for a simple caprese or salsa
🍉 Watermelon, one of the easiest crowd-pleasers
🥩 Quality protein, whatever you're grilling, this is the one place worth spending a little more
🌿 Fresh herbs like basil, cilantro, or dill to brighten everything up

My best tip: shop the farmers market first if you can. You'll get better flavor, and you can build your whole menu around whatever looks best that day instead of forcing a recipe.

I'll be sharing some tips later this week on how to enjoy your cookout without the extra inflammation hangover the next day.

What's on your Labor Day menu this year?

Address

1 Wormans Mill Court, Suite 11-2
Frederick, MD
21701

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm

Telephone

+13018742957

Website

Alerts

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

Contact The Business

Send a message to Encompass Integrative Wellness, LLC:

Shortcuts

Share

Category