Well Rooted Health and Nutrition

Well Rooted Health and Nutrition At Well Rooted we explain the connection food has to all aspects of your health so that you experience sustainable change. Owned/operated by Umo H.

Callins
🌱 Team of 5 Registered Dietitians

One thing I remind clients of often is that, for many people, routines naturally change throughout the year.When your sc...
07/29/2026

One thing I remind clients of often is that, for many people, routines naturally change throughout the year.
When your schedule changes, your routine should change with it.
Summer, the school year, holidays, and busy seasons at work... life naturally looks different throughout the year. It only makes sense that your routine would look different too.
Instead of trying to recreate the routine you had a few months ago, ask yourself, “What would work best for my schedule right now?”
Sometimes the best routine isn’t the one you had before. It’s the one that fits your life today.

Nothing fancy. Nothing perfect. Just a simple routine that helps make our week a little easier.📅 Check the week.
📝 Make ...
07/25/2026

Nothing fancy. Nothing perfect. Just a simple routine that helps make our week a little easier.

📅 Check the week.
📝 Make a menu.
 🛒Shop from the menu.
 ❤️Stay flexible.

We make what fits our schedule and sounds good that night.

Real food. Real life. No perfection required.

💬 Are you a meal planner, or are you figuring it out at 5 p.m.?

Real food. Real life. No perfection required.

07/21/2026

On this segment of Today In Oklahoma, Jack was joined by Umo Callins, a returning guest who always brings healthy inspiration to the table. Umo is a sports dietitian, fitness coach, and owner of Well Rooted Health and Nutrition. This time, she showcased a few amazing products to help viewers stay energized, hydrated, and healthy during the summer heat.

First up was Olipop, a refreshing soda upgrade, that delivers all the nostalgic flavor without the sugar crash. With each having 35-50 calories and only 2-5 of sugar and it’s an excellent source of fiber, and is available in bright summer flavors like lemon lime, strawberry vanilla, orange cream, and peach.

Next is a snack that everyone can enjoy, Wonderful Pistachios No Shells – Unsalted, a nutrient-dense snack packed with plant-based protein, fiber, and no added salt. Perfect on their own or tossed into salads, these pistachios are both convenient and heart-healthy.

For a refreshing drink option, POM Wonderful 100% Pomegranate Juice is made with nothing but pure pressed pomegranate—no added sugars. Naturally packed with antioxidants and potassium, it’s a great choice for hydration, recovery, or simply enjoying a tart, flavorful beverage.

The lineup wrapped with Drip Drop, an electrolyte drink mix. It’s a doctor-developed formula, originally created during humanitarian missions, and scientifically proven to hydrate faster than water alone. It’s used by over 90% of top pro and collegiate sports teams—including Oklahoma City’s pro basketball team.

All of these products are easy to find at your favorite local retailers. Olipop and POM Wonderful Juice can be found at Target, Walmart, Sprouts, and Whole Foods. Wonderful Pistachios are available at grocery stores nationwide, and Drip Drop can be picked up at CVS, Walgreens, and Target.

Whether you’re looking for better hydration, nutritious snacks, or a delicious soda that can support your gut health, these products offer simple, health-conscious choices to help you thrive through the summer heat.

07/13/2026

My nutrition “IN & OUT” list for the summer as a Registered Dietitian ☀️🍉
❌ OUT:
• Skipping meals
• Chasing a “summer body”
• Drinking your calories
✅ IN:
• Eating breakfast
• Feeling strong, energized, and confident
• Fueling your body with real food
This summer, let’s focus less on shrinking our bodies and more on nourishing them. Your body deserves fuel, not punishment. 💚

One skipped dinner doesn’t make your child a picky eater. Summer changes routines—and that changes appetites.Instead of ...
07/09/2026

One skipped dinner doesn’t make your child a picky eater.
Summer changes routines—and that changes appetites.
Instead of worrying about dinner, focus on offering balanced snacks throughout the day and looking at intake over the course of the week, not just one meal.

Yes, it’s true. 😮‍💨I’m officially fired up.Not at you.At the years of diet culture, food rules, and nutrition myths that...
07/05/2026

Yes, it’s true. 😮‍💨
I’m officially fired up.
Not at you.
At the years of diet culture, food rules, and nutrition myths that have convinced so many people they’re failing because they ate bread, had dessert, or didn’t have the “perfect” week.
Somewhere along the way, we’ve been taught that eating has to be all or nothing. That if you eat one cookie, you’ve blown it. That you have to earn your food or start over on Monday.
I hate that. Because food was never meant to come with guilt.
My job isn’t to hand you another list of foods you can’t have or tell you to be “perfect.” My job is to help you feel confident around food, trust yourself to make choices without guilt, and build habits that actually fit your life.
I want nutrition to feel realistic. Flexible. Something that supports your life instead of taking it over. Because nutrition shouldn’t make your life smaller.
It should give you the freedom and confidence to enjoy food and still reach your goals.

What’s in season this July? 🍓🍑🥒🍉Choosing seasonal produce is an easy way to enjoy fruits and vegetables at their peak fl...
07/02/2026

What’s in season this July? 🍓🍑🥒🍉
Choosing seasonal produce is an easy way to enjoy fruits and vegetables at their peak flavor—and often at a better price.
Save this post for your next grocery trip and tell me: what’s your favorite July produce?

06/29/2026

If you know me, you know I can’t pronounce anything. 😂
If my ability to pronounce an ingredient determined whether I could eat it, I’d be in trouble.
Here’s the thing: an ingredient having a long or unfamiliar name doesn’t automatically make it unhealthy.
Ascorbic acid? That’s vitamin C.
Cyanocobalamin? That’s vitamin B12.
Tocopherols? That’s vitamin E.
Many ingredients sound intimidating simply because they’re listed by their scientific or chemical names. Nutrition isn’t as simple as “I can’t pronounce it, so it must be bad.”

Need a breakfast idea this week? These stuffed sausage, egg, and cheese biscuits are it.Ingredients:
• 1 can Pillsbury B...
06/24/2026

Need a breakfast idea this week? These stuffed sausage, egg, and cheese biscuits are it.
Ingredients:
• 1 can Pillsbury Biscuits
• 4-5 scrambled eggs 
• Cooked breakfast sausage
• Shredded cheese of choice (I used a Mexican blend)
Directions:
Flatten each biscuit into a larger circle.
Add scrambled eggs, sausage, and cheese to the center.
Pull the edges of the biscuit up and around the filling, pinching the seams closed.
Place seam side down on a baking sheet or pan.
Bake at 370°F for 15-20 minutes, or until golden brown.
Let cool for a few minutes and serve.

Now breakfast is ready to grab and go all week, and my future self is very thankful🤣

You don’t have to change your body before you are allowed to live your life.Not before the vacation.Not before the pool ...
06/22/2026

You don’t have to change your body before you are allowed to live your life.
Not before the vacation.
Not before the pool party.
Not before the family photos.
Not before summer.
Your worth was never dependent on your size.
This season isn’t waiting for you to become someone different.
It’s waiting for you to show up as you are. ☀️🍋
Save this for the days diet culture gets loud.

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16308 Ironestone Place
Edmond, OK
73013

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