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. 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.

That post-cookout feeling is real. 😅 Maybe a little bloated, low energy, or just off after a weekend of grilling, drinks...
09/08/2026

That post-cookout feeling is real. 😅 Maybe a little bloated, low energy, or just off after a weekend of grilling, drinks, and celebrating.

If Labor Day left you feeling less than great, here's how I ease back in:
💧 Extra water today, and add electrolytes if you can
🥬 Load up on leafy greens and colorful vegetables at your next meal
🚶 A walk, even just 15-20 minutes, helps get things moving again
😴 Prioritize a full night of sleep tonight

One indulgent weekend doesn't undo your progress. Your body is resilient, and a few good habits over the next day or two will have you feeling back to normal in no time.

No guilt required. Just a gentle reset as we head into the rest of September.

Happy Labor Day! 🎉Whatever today looks like for you, a cookout, a lake day, or just a slow morning with coffee and nowhe...
09/07/2026

Happy Labor Day! 🎉

Whatever today looks like for you, a cookout, a lake day, or just a slow morning with coffee and nowhere to be,
I hope you get a real moment of rest in there somewhere.

Thank you to everyone doing the work, in the kitchen and everywhere else, that keeps things running. Today's for you.

See you back here tomorrow with a fresh week ahead. 🌭☀️

Let's clear something up: inflammation itself isn't the enemy. 🌿It's actually one of your body's most important protecti...
09/06/2026

Let's clear something up: inflammation itself isn't the enemy. 🌿

It's actually one of your body's most important protective tools. When you cut your finger, twist an ankle, or catch a cold, inflammation shows up to heal the injury and fight off infection. That's acute inflammation, and it's supposed to happen. It's temporary, targeted, and it resolves once the job is done.

The problem is chronic inflammation. This is the low-grade, ongoing kind that doesn't resolve, often driven by things like a diet high in processed foods and added sugar, chronic stress, poor sleep, lack of movement, or environmental toxins. Over time, this type has been linked to conditions like heart disease, diabetes, autoimmune issues, and even mood disorders.

Here's the part that matters most: you can't see chronic inflammation the way you can see a swollen ankle. It often shows up quietly, as fatigue, brain fog, joint stiffness, digestive issues, or skin flare-ups, long before it becomes something more serious.

The goal isn't eliminating inflammation. It's supporting your body's ability to regulate it. That's where food, sleep, movement, and stress management all come in.

Understanding the difference is the first step to actually addressing it.

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.

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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