Encompass Integrative Wellness, LLC

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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. Change 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.

10/07/2026

There’s something about a fall coffee that just hits differently. Pumpkin spice, caramel apple, maple, chai...pick your favorite and enjoy your moment. 🍂

If that seasonal coffee becomes part of your regular routine, though, there are some easy ways to lighten it up without giving it up:
🎃 Pumpkin Spice Latte
Try a smaller size, fewer pumps of pumpkin sauce, or skip the whipped cream.
🍎 Caramel Apple Drink
Ask for fewer pumps of syrup or caramel.
🍁 Maple Latte
Cut the flavor pumps in half. You’ll still get plenty of maple flavor.
🫖 Chai Latte
Try fewer pumps of chai concentrate, or order brewed chai tea with a splash of milk.

And sometimes, order it exactly the way you want it.

There’s a difference between the drink you look forward to as a treat and the coffee you’re grabbing several times a week. Knowing your options lets you decide what makes sense for you.

What’s your go-to spice? 🌿You know the one. The spice you reach for without even thinking about it.For me, it’s rarely j...
10/06/2026

What’s your go-to spice? 🌿

You know the one. The spice you reach for without even thinking about it.

For me, it’s rarely just one. 😂 I love mixing herbs and spices depending on what I’m cooking, and yes, I usually measure with my heart.

Beyond adding flavor, herbs and spices are one of my favorite ways to add more variety to what we eat. Many contain plant compounds with antioxidant and anti-inflammatory properties, so that little sprinkle can bring more to the table than you might think.

And healthy food should taste GOOD.

So tell me...what’s your go-to seasoning that takes your food from “healthy” to “I actually want to eat this”? 👇

Before there’s a meal, there are ingredients. Sounds simple, and it is. 🥬🍅🥒Eating well doesn’t have to be complicated. W...
10/05/2026

Before there’s a meal, there are ingredients. Sounds simple, and it is. 🥬🍅🥒

Eating well doesn’t have to be complicated. When I’m putting a meal together, I’m usually thinking about what I can add, not just what I need to take away.

Can I add some greens? More vegetables? Different textures? A little more fiber? Something fresh from the garden?

Here we’ve got spinach, tomatoes, cucumbers and shallots ready to become part of the meal. Nothing complicated, just real ingredients that add flavor, nutrients and variety.

Sometimes eating well really can be that simple.

What can you add to your next meal to make it more nourishing AND still taste good?

10/04/2026

If you think you don’t like a vegetable, I have one question: have you tried roasting it?

Roasting brings out the natural sweetness in vegetables and gives you those crispy, caramelized edges that steaming or boiling just can’t do.

Fall is the perfect time to throw a bunch on one pan. Think Brussels sprouts, sweet potatoes, carrots, cauliflower, squash or whatever you have on hand.

A little olive oil, your favorite seasonings, into the oven, and you’ve got vegetables ready to use throughout the week.

Eat them as a side, toss them into a grain bowl, add them to a salad, or pair them with your favorite protein.

What vegetable is 100% better roasted? 👇

🌶️ Red pepper or orange pepper- is there really a difference?They may be sitting right next to each other in the produce...
10/03/2026

🌶️ Red pepper or orange pepper- is there really a difference?

They may be sitting right next to each other in the produce section, but their color tells us a little about their nutrient profile.

Both are great sources of vitamin C, antioxidants, and fiber, but their different colors come from different plant pigments. Red peppers are particularly rich in carotenoids like capsanthin and beta-carotene, while orange peppers contain carotenoids such as beta-carotene and beta-cryptoxanthin.

And here’s something people don’t always realize: red and orange bell peppers are generally more mature than green peppers, which is part of why they tend to taste sweeter.

So which one should you choose?

Both! One of the easiest ways to get a wider variety of plant nutrients is to vary the colors on your plate.

Red and orange peppers are both great choices, and rotating between different colors is an easy way to get a broader mix of plant nutrients into your diet.

Next time you’re at the grocery store or farmers market, grab a color you don’t normally buy.

10/02/2026

One protein, four completely different meals. 🙌

If cooking every night feels like a lot, try prepping one versatile protein and changing everything around it.

For this coming week, I started with ground chicken and turned it into:
🍅 Italian-style chicken with garlic, Italian seasoning, and fresh purple basil, paired with roasted vegetables
🥗 A chicken pesto bowl with roasted vegetables and quinoa, but rice or greens work just as well
🥑 Southwestern chicken with sweet potatoes and spinach, topped with avocado and a simple Greek yogurt-lime sauce
🥒 A cold chicken power salad with arugula, spinach, cucumber, pepitas, and sweet potatoes
Each meal gives me a combination of protein, carbohydrates, fiber, and plenty of vegetables, without feeling like I’m eating the exact same thing four days in a row.

And I was able to work in seasonal ingredients from the garden, including that beautiful purple basil. 🌿

Meal prep doesn’t always have to mean making five identical containers. Prep a few basics, switch up the flavors and build from there.

👀 Keep an eye out because I’ll be sharing the actual recipes for each of these meals so you can make them yourself!

🍲 Soup season has entered the chat.It’s getting cooler, which means I’m officially ready for warm bowls, big pots on the...
10/01/2026

🍲 Soup season has entered the chat.

It’s getting cooler, which means I’m officially ready for warm bowls, big pots on the stove and leftovers that somehow taste even better the next day.

But I have an important question...

You can only keep ONE for the entire fall:
🌶️ Chili
🍗 Chicken noodle
🍅 Tomato
🥔 Loaded potato

Which one are you saving? And don’t say “all of them.” You have to choose. 😂

Let me know your pick below. 👇

🌿 Have you ever cooked with purple basil?I grow both traditional green basil and purple basil, and while I use them in m...
09/26/2026

🌿 Have you ever cooked with purple basil?

I grow both traditional green basil and purple basil, and while I use them in many of the same ways, they definitely have their own personalities.

Green basil is the familiar one. It’s fresh, slightly sweet and probably what you picture when you think of pesto or a caprese salad.

Purple basil has a little more attitude. Depending on the variety, it can have a stronger, peppery flavor, which is why I especially like adding it toward the end of cooking rather than letting it disappear into a dish.

And yes, that deep purple color is completely natural. It comes from anthocyanins, plant pigments with antioxidant properties that are also responsible for the deep colors in foods like blueberries and purple cabbage.

If you grow your own herbs, purple basil is a fun one to add to the garden. It’s beautiful, flavorful and an easy way to experiment with something a little different.

Have you tried it before?

🍅 This is what eating the rainbow looks like in real life.One of my favorite things about this time of year is using wha...
09/25/2026

🍅 This is what eating the rainbow looks like in real life.

One of my favorite things about this time of year is using what’s coming out of the garden. And tomatoes definitely don’t have to be perfectly red to make it onto my plate!

Different varieties bring different colors, flavors, textures, and nutrients. Red tomatoes are especially known for lycopene, while yellow and orange varieties offer their own mix of carotenoids and other plant compounds.

It’s an easy reminder that variety matters. You don’t need complicated meals or a long list of “superfoods.” Sometimes it’s as simple as eating more of the colors that are growing around you.

And when you can pick them fresh? Even better. 🍅🌱

Gardeners, what are you harvesting right now? 👇

🎡 Let’s talk fair food!The Great Frederick Fair is here, and we all know part of the experience is the FOOD. 😋Eating wel...
09/24/2026

🎡 Let’s talk fair food!

The Great Frederick Fair is here, and we all know part of the experience is the FOOD. 😋

Eating well doesn’t mean every food choice has to be about nutrition. Sometimes it’s about enjoying something you love, especially when it’s part of a tradition you look forward to every year.

So if you’re heading to the fair, I want to know...

What’s the ONE fair food you absolutely have to get every year? 🌭🍟🍦🍿

Let me see them below…and pictures are a plus! 👇

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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