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.

When it comes to histamine support, it’s not only about what you remove, it’s also about what you add.Certain nutrients,...
05/15/2026

When it comes to histamine support, it’s not only about what you remove, it’s also about what you add.

Certain nutrients, like vitamin C, B6, B12, zinc, magnesium, and healthy fats, support histamine metabolism, a balanced inflammatory response, and the DAO enzyme, which breaks down histamine.

Foods like kiwi, peppers, broccoli, pumpkin seeds, salmon, grass-fed beef, sweet potatoes, kale, eggs, and olive oil can help support these processes.

Sometimes support is less about restriction and more about giving the body what it needs to function well.
Instead of only asking, “What should I avoid?”, also ask, “What might help support me better?”

We talk a lot about listening to what food is telling you, but I may have taken that a little too literally. 😅🥔I found a...
05/13/2026

We talk a lot about listening to what food is telling you, but I may have taken that a little too literally. 😅🥔

I found a face on a potato. At this point, even the produce is making eye contact. 😅

Spring wellness tip: inspect your vegetables. They may be watching. 😂

This week, a group of us enjoyed another Healthful Table dinner at Ricci Italian Restaurant!We shared beautiful meals, s...
05/09/2026

This week, a group of us enjoyed another Healthful Table dinner at Ricci Italian Restaurant!

We shared beautiful meals, slowed down long enough to actually taste our food, asked questions, connected, laughed, and remembered that wellness is not punishment. It is nourishment. It is community. It is learning how to support your body without losing the experience of living.

The food at Ricci was such a perfect reminder that flavor and health can absolutely exist together. Fresh ingredients, vibrant colors, balanced plates, and meals that left you feeling satisfied instead of depleted.

These dinners are much deeper than just “healthy eating” conversations. They are spaces where people can come as they are, learn without judgment, and reconnect with the idea that taking care of themselves can feel good instead of overwhelming.

You can join me for more real conversations around the table in July! Healthful Table: Curated Healthy Dining Experience

04/30/2026

Love cheese, but feel a little “off” after certain kinds? There may be a reason. 🧀

Aged cheeses (think parmesan, cheddar, Gouda, and blue cheese) can be higher in histamines.

Histamines are natural compounds involved in immune responses, but they also build up in certain fermented and aged foods. The longer a cheese ages, the more histamine it can contain.

For some people, especially those already dealing with allergies, inflammation, headaches, skin issues, congestion, or digestive symptoms, that extra histamine load can be enough to stir things up.

It’s like your body is saying, “Thanks for the charcuterie board…but we need to talk.” 😅

This doesn’t mean cheese is “bad,” or that everyone needs to avoid it. It means paying attention. Sometimes it’s not dairy itself causing the issue; it may be the aging process and histamine content.

If you feel worse after certain cheeses but do fine with fresh mozzarella, ricotta, or cottage cheese, that clue may be worth noticing. Sometimes wellness starts with connecting dots, not cutting out everything you love.

04/29/2026

Ever feel like your body is being a little dramatic during allergy season? 🌼🤧

Allergies are basically your immune system mistaking something harmless, like pollen, pet dander, or dust, for a dangerous invader.
Pollen: “Just passing through…”

Your immune system: “THIS IS NOT A DRILL.” 🚨

Cue the histamine release, and suddenly you’re sneezing, itching, congested, or wondering why your eyes feel like they’ve been rubbed with sandpaper.

In simple terms, allergies are an overreaction. Your body is trying to protect you, but sometimes it responds to the wrong thing. It’s less “your body is broken,” and more “your security system is a little too sensitive.”

And here’s where it gets interesting…things like inflammation, stress, gut health, and overall immune load can influence how reactive your system feels. So if spring has you battling the sniffles, maybe don’t just blame the flowers. Your immune system might be throwing a very unnecessary house party.

Smoked Wild Alaskan Sockeye Salmon might be one of the most nutrient-dense convenience foods in the store. It’s already ...
03/29/2026

Smoked Wild Alaskan Sockeye Salmon might be one of the most nutrient-dense convenience foods in the store.

It’s already cooked, already flavored, and ready to use.

And nutritionally? It delivers.

Here’s why I love it:
🐟 Rich in Omega-3s
Supports heart health, brain function, and helps regulate inflammation.
🐟 High-Quality Protein
Helps with muscle repair, satiety, and blood sugar balance.
🐟 Naturally Occurring Vitamin D
Supports immune health and bone strength.
🐟 B Vitamins (especially B12)

Important for energy metabolism and nervous system support.

Because it’s wild-caught Alaskan sockeye, you’re also getting:
✔ Deep red color from natural astaxanthin (a powerful antioxidant)
✔ Sustainably managed fisheries
✔ Firm, rich flavor

Now let’s talk about how to use it:
• On avocado toast with lemon and capers
• Tossed into scrambled eggs
• Added to a salad with arugula + olive oil
• Rolled into a wrap with cucumber and dill
• Mixed into quinoa or grain bowls
• On a simple charcuterie board
• Stirred into a cream cheese spread

It’s one of those ingredients that makes a meal feel elevated, without extra work.

Convenient doesn’t have to mean processed. Sometimes it just means smart!

Inflammation gets a bad reputation.But here’s the truth:Acute inflammation is protective.Chronic inflammation is the iss...
03/28/2026

Inflammation gets a bad reputation.

But here’s the truth:
Acute inflammation is protective.
Chronic inflammation is the issue.

Your body uses inflammation to:
✔ Heal wounds
✔ Fight infection
✔ Repair tissue

The goal isn’t zero inflammation.
The goal is regulation.
That’s where sleep, stress, movement, and diet all come in.

Quick question for you 🛒👇When you’re standing in the grocery store, what food confuses you the most?Is it:🥩 Meat labels ...
03/27/2026

Quick question for you 🛒👇

When you’re standing in the grocery store, what food confuses you the most?
Is it:
🥩 Meat labels (grass-fed, lean %, organic?)
🐟 Seafood (wild vs farmed?)
🥬 Produce (how to tell if it’s ripe?)
🥖 Bread labels?
🥛 Dairy?
🫒 Oils?

I spend a lot of time helping people understand how to actually choose food, not just cook it.

Knowing what to put in your cart is half the battle. So tell me, what would you like to be more confident about selecting at the grocery store? 👇

Standing in the meat aisle and seeing:93% lean90% lean80% leanWhat does that actually mean? 🥩Here’s the breakdown:When a...
03/26/2026

Standing in the meat aisle and seeing:
93% lean
90% lean
80% lean

What does that actually mean? 🥩

Here’s the breakdown:
When a package says 93% lean, it means 93% of the product is lean meat and 7% is fat.
90% lean = 10% fat.
80% lean = 20% fat.
So yes, the lower the number, the higher the total fat.

But here’s where people get confused:
More “lean” does NOT automatically mean dramatically less saturated fat.

Why?
Because:
• The type of meat matters (beef vs turkey vs grass-fed vs conventional)
• Saturated fat is just one portion of the total fat
• Leaner meat reduces total fat overall, but the saturated fat may not drop as dramatically as people assume

For example:
93% lean will have fewer total fat grams than 80% lean.

But it doesn’t mean it suddenly becomes a “low saturated fat” food.
Here’s how I think about it:
✔ If you’re focusing on lowering overall fat intake → choose 93% lean.
✔ If you want more moisture and flavor → 90% can be a good balance.
✔ If you’re making burgers and want juiciness → 80% lean holds together better.

And remember that fat isn’t the enemy. Context matters.
It’s about:
• Portion size
• Frequency
• What you pair it with
• Your overall pattern of eating

Don’t just look at the big percentage on the front. Flip it over. Read the nutrition panel.
Food labels are there to inform you!

For years, fat was the villain. Then it made a comeback.But here’s the truth: not all fats are created equal.I created t...
03/25/2026

For years, fat was the villain. Then it made a comeback.
But here’s the truth: not all fats are created equal.

I created this Healthy Fat Chicken Salad because I wanted something quick, heart-healthy, and rich in the right kinds of fats, without loading up on saturated fat.

What I love about it:
✔ Comes together in minutes
✔ Perfect for weekday lunches
✔ Full of good fats
✔ Packed with 29 grams of protein

Unsaturated fats, like those found in olives, avocado, nuts, seeds, and fish, are considered heart-healthy and help reduce inflammation. This salad delivers about 13 grams of monounsaturated fat per serving, making it both satisfying and supportive.

Get the recipe here: https://eiwellness.com/healthy-fat-chicken-salad/

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

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