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Encompass Integrative Wellness, LLC

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Frederick, MD
Encompass Integrative Wellness, LLC

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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.

10/31/2026

🎃 Candy corn might be controversial, but today we're talking about a different kind of corn... and where it ends up. 🌽💩😂

Yep, we're going there. On Halloween, no less!

Did you know that sweet corn can actually help you get a rough idea of how long it takes food to move through your digestive system?

Here's what to look for:
🌽 Under 12 hours? Things may be moving a little too quickly.
🌽 12-36 hours? That's a commonly suggested transit time range.
🌽 Over 36 hours? Things may be moving a little slower.

Now, before you start inspecting the toilet with a stopwatch, remember that everyone's digestion is different. This is just a rough indicator, not a medical diagnosis.

But if you're regularly dealing with bloating, constipation, diarrhea, or other digestive issues, it's worth paying attention to what's happening in your gut.

So while everyone else is debating whether candy corn belongs in the trash, we're over here talking about what happens AFTER you eat. 😂

Happy Halloween! 🎃

10/30/2026

Did you know that the change in seasons can influence how your body regulates inflammation?

Here in Maryland, we're experiencing shorter days, cooler temperatures, and soon, the end of daylight saving time.

That shift in daylight can affect your circadian rhythm, your body's internal clock that helps regulate sleep, hormones, and immune function.

Research suggests that disruptions to our circadian rhythm can also influence inflammatory processes in the body.

And with daylight saving time ending this Sunday, November 1, it's a good time to pay attention to your sleep routine.

A few things that can help:
🍂 Get outside for natural light in the morning.
🍂 Keep a consistent sleep and wake schedule.
🍂 Stay physically active as temperatures drop.

Small seasonal adjustments can help support your body's natural rhythms.

10/29/2026

Halloween is almost here, which means candy is everywhere.

And every year, the conversation about sugar seems to get louder.

Here's something to remember: enjoying a few pieces of Halloween candy doesn't undo everything you do to support your health.

Yes, consistently consuming large amounts of added sugar can contribute to metabolic problems and inflammation over time. But there's a big difference between your everyday eating habits and enjoying a holiday treat.

A few things to keep in mind:
🍬 Eat your regular meals. Skipping meals to "save room" for candy can leave you feeling overly hungry later.
🍬 Choose the candy you actually enjoy. You don't need to eat something just because it's sitting in front of you.
🍬 Pay attention to how you feel. Some people notice digestive discomfort or energy changes after eating a lot of sweets.
🍬 Keep the bigger picture in mind. Your overall eating patterns matter much more than what happens on one holiday.

I spend a lot of time helping people understand how food affects their bodies, and I also believe food should be something we enjoy.

So have your favorite Halloween candy if you want it.

Then go right back to taking care of yourself.

No guilt. No need to compensate for it the next day.

10/28/2026

When was the last time you really looked at what's in your pantry?

Not just whether you have enough food for the week, but whether the foods you keep on hand are helping you meet your health goals.

One of the first places I encourage people to start when making nutrition changes is their own kitchen.

When you're busy, tired, or trying to figure out what to make for dinner, you'll probably reach for what's convenient.

A few things I like to keep stocked:
🥫 Beans and lentils for fiber and plant-based protein.
🫒 Extra virgin olive oil for cooking and dressings.
🌾 Oats, quinoa, and rice for easy meal foundations.
🥜 Nuts and seeds for healthy fats and added nutrients.
🌿 Herbs and spices like ginger, turmeric, cinnamon, and rosemary to add flavor and beneficial plant compounds.

I also encourage people to take a closer look at packaged foods, especially how much added sugar and sodium they're consuming regularly.

You don't need to throw everything away or completely overhaul your kitchen in one afternoon.

Start by identifying a few things you could add or replace that would make preparing nourishing meals easier.

A well-stocked pantry can make a big difference in the choices you make throughout the week.

10/27/2026

One of my favorite things about fall is the variety of seasonal foods that can support our health.

Some of the best options for this time of year are probably already on your grocery list!
🎃 Pumpkin and winter squash contain beta-carotene, which the body can convert into vitamin A to support immune function.
🍎 Apples provide fiber and polyphenols that support gut health.
🥬 Brussels sprouts are rich in vitamin C, fiber, and plant compounds that help support the body's natural defenses.
🥕 Carrots are another great source of beta-carotene, and roasting them brings out their natural sweetness.
🥬 Kale and other leafy greens provide vitamins, minerals, and antioxidants that support overall health.

What I love about these foods is that you don't have to do anything complicated to benefit from them.

Roast a tray of vegetables with olive oil and rosemary. Add apples to your morning oatmeal. Make a big pot of soup with squash and leafy greens.

When we talk about reducing chronic inflammation through nutrition, variety matters. Different plant foods provide different nutrients and protective compounds, so eating a range of colors is a great place to start.

10/26/2026

Have you ever noticed that you feel a little more achy, tired, or just "off" when fall rolls around?

Several things could be contributing to how you're feeling.

As the days get shorter and temperatures drop, our routines tend to change. We may spend less time outdoors, move less throughout the day, reach for different foods, or feel more stress as the holidays approach.

And all of those things can influence inflammation in the body.
🍂 Less movement can contribute to stiffness and discomfort.
🍂 Changes in sleep can affect how the immune system regulates inflammation.
🍂 Increased stress can influence inflammatory responses throughout the body.
🍂 Changes in eating habits may mean we're getting fewer of the nutrients that help support a healthy inflammatory response.

The interesting thing about inflammation is that it doesn't always announce itself in an obvious way. Sometimes it's the persistent fatigue, stiffness, or discomfort you've gotten used to.

If you're noticing changes in how you feel this season, pay attention. Your body may be telling you that something in your routine needs attention.

If those symptoms persist, it's worth looking a little deeper instead of assuming it's just the change in seasons.

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.

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”? 👇

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? 👇

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

http://eiwellness.com/

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