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.

Thyme is one of those quiet little herbs that does a lot more than people realize. It’s small, subtle, and powerful!In t...
03/09/2026

Thyme is one of those quiet little herbs that does a lot more than people realize.

It’s small, subtle, and powerful!

In the kitchen, I love it because it adds depth without overpowering a dish.
🌿Beautiful in soups and stews
🌿Perfect with roasted vegetables
🌿Lovely with chicken or beans
🌿Even good steeped into a simple tea

Traditionally, it’s been used to:
🌿 Support respiratory health
🦠 Offer antimicrobial properties
🌱 Aid digestion
💚 Provide antioxidants

That gentle, earthy aroma? It’s grounding. Especially when you’re simmering something on the stove.

Sometimes we overlook the simple herbs because they’re familiar. But thyme reminds us that small additions can make a big difference in both flavor and function.

Do you cook with fresh thyme, or does it mostly live in your spice cabinet?

I originally developed this recipe when I was doing food demonstrations and needed something that could come together in...
03/07/2026

I originally developed this recipe when I was doing food demonstrations and needed something that could come together in minutes, without sacrificing flavor.

The secret? Jarred salsa.

It adds depth, spice, and richness with almost no effort. Add vegetables, beans, and chicken, top it with avocado…and you have a fully balanced meal in one bowl.

It’s filling, nutrient-dense, and perfect for leftovers the next day.

Grab the recipe👉 https://eiwellness.com/chicken-tortilla-less-soup/

Rosemary doesn’t get enough credit. 🌿It’s one of those herbs people toss on potatoes and forget how powerful it actually...
03/05/2026

Rosemary doesn’t get enough credit. 🌿It’s one of those herbs people toss on potatoes and forget how powerful it actually is.

I love rosemary because it does so much.

In the kitchen:
🌿Beautiful on roasted vegetables
🌿Perfect with chicken or salmon
🌿Infused into olive oil
🌿Added to soups and stews

But it’s more than flavor.

Rosemary has traditionally been used to:
🌿 Support digestion
🧠 Support memory and focus
🦠 Offer antimicrobial properties
💚 Provide antioxidants

Even the aroma is stimulating. There’s a reason people associate rosemary with clarity.
And the best part?

It’s easy to grow. A small plant on your windowsill gives you access to fresh herbs year-round.

03/03/2026

Everyone has a go-to pepper. 🌶️

Mine? Jalapeños.

They bring just enough heat to wake up a recipe without overpowering everything else. That’s exactly why I use them in Fire Cider.

Here’s why peppers like jalapeños earn a spot in my kitchen:
🔥 Circulation support - Capsaicin (the compound that makes peppers spicy) helps stimulate blood flow.
🔥 Immune support - They contain antimicrobial compounds and vitamin C.
🔥 Metabolic boost - That little kick of heat can gently increase thermogenesis.
🔥 Flavor depth - Heat isn’t just spice…it enhances everything around it.

When I’m choosing jalapeños, I look for:
✔ Firm skin
✔ Bright color
✔ No soft spots
✔ Slight striations (those white lines can indicate more heat)

What’s your go-to: jalapeño, cayenne, serrano, or do you like to live dangerously? 🌶️🍀

Turmeric root is one of my favorite “small but mighty” ingredients. If you’ve ever sliced into it and seen that deep gol...
03/02/2026

Turmeric root is one of my favorite “small but mighty” ingredients.

If you’ve ever sliced into it and seen that deep golden-orange color, you know it means business.
Here’s why it earns a place in your kitchen:
🧡 Supports a healthy inflammatory response
Turmeric contains curcumin, a compound studied for its role in helping regulate inflammation.
🧠 Supports brain health
Its antioxidant properties help protect brain cells from oxidative stress.
❤️ Heart support
Turmeric may help support healthy blood vessel function and circulation.
🦠 Immune support
It has antimicrobial and antioxidant properties that help the body defend against stressors.
🌱 Digestive support
Traditionally used to stimulate bile production and support digestion.

A few important notes:
⚠️ It stains everything: cutting boards, counters, even your fingers.
🌿 Pair it with black pepper to improve absorption.
🥥 It’s fat-soluble, so combine it with healthy fats like olive oil or coconut milk for better benefits.

March always feels a little…in between.Not winter. Not really spring. Just that stretch of time where the days get a lit...
03/01/2026

March always feels a little…in between.

Not winter. Not really spring. Just that stretch of time where the days get a little longer, and you start thinking, “Okay. Maybe it’s time.”

I actually love this month for that reason.

It’s not loud like January with big resolutions. It’s quieter. It’s where you can check in and ask:
Am I drinking enough water?
Have I been moving my body?
What’s one small thing I could tighten up?

No overhaul. Just small shifts like adding a vegetable, getting to bed 30 minutes earlier, or taking a walk after dinner.

Health isn’t built in big, intense moments but ordinary ones you repeat. March is a great time to gently reset before spring fully arrives.

What’s one small habit you’re recommitting to this month? 🌱

If your plate is beige…your gut is probably bored.One of the simplest ways to support your health and make your gut happ...
02/28/2026

If your plate is beige…your gut is probably bored.

One of the simplest ways to support your health and make your gut happy? Eat more color and variety.

This Colorful Quinoa Salad is one of my favorites because it checks every box:
✔ Color
✔ Texture
✔ Plant diversity
✔ Make-ahead friendly

I love having a dish in the fridge that I can grab for a quick lunch without thinking twice.

If you want something simple, vibrant, and microbiome-friendly, this is a great place to start.
Get the recipe in my bio.

02/27/2026

Why add a little sweet onion to Fire Cider? It’s not random, it’s strategic.

Here’s what that “tad bit” is actually doing:
🧅 Balances the heat
Fire Cider is bold as it uses garlic, ginger, horseradish, and cayenne. Sweet onion softens the sharp edge and rounds it out.
🧅 Adds immune support
Onions contain quercetin (a powerful antioxidant) and sulfur compounds that support the immune system, just like garlic.
🧅 Supports respiratory health
Traditionally used for coughs and congestion, onion layers in even more seasonal support.
🧅 Improves the infusion
Natural sugars in onion slightly mellow the vinegar, making the tonic more palatable (which means you’ll actually take it).

Sometimes the smallest additions make the biggest difference.

That face you make when you finally find the ingredient you’ve been hunting for. 😄🙌You know the one.You’ve circled the p...
02/26/2026

That face you make when you finally find the ingredient you’ve been hunting for. 😄🙌

You know the one.

You’ve circled the produce section twice.
You’ve questioned your memory.
You’ve considered abandoning the recipe entirely.

And then…THERE IT IS!

Victory. Celebration. Possibly jazz hands.

(Yes, I absolutely make this face in public when I spot the perfect onion, the freshest ginger, or that one spice I swore they didn’t carry.)

Tell me: what ingredient makes you do the happy dance in the produce aisle? 🛒✨

Elephant garlic looks like garlic…but it’s not actually true garlic.It’s more closely related to a leek than to traditio...
02/25/2026

Elephant garlic looks like garlic…but it’s not actually true garlic.

It’s more closely related to a leek than to traditional garlic.

What makes it different?
✔ Much larger cloves (sometimes 4–6 giant cloves per bulb)
✔ Milder, slightly sweet flavor
✔ Less pungent than regular garlic
✔ Easier to roast because of the size

If you slice it raw, it has a gentle garlic note without the sharp bite. When roasted, it becomes creamy and almost buttery.

Is it as medicinal as regular garlic? Not quite.

Traditional garlic (Allium sativum) is rich in allicin, the compound responsible for many of its antimicrobial and immune-supporting properties.

Elephant garlic (Allium ampeloprasum) contains far less allicin, so if you’re using garlic specifically for immune or antimicrobial benefits, regular garlic is the stronger choice.

If you’re cooking for flavor and want something subtle, Elephant garlic is fantastic.

If you’re making something like Fire Cider or looking for strong immune support, stick with true garlic.

Most people grab ginger without looking closely.But here’s what to notice 👇On the left: plump, firm, slightly glossy ski...
02/24/2026

Most people grab ginger without looking closely.

But here’s what to notice 👇
On the left: plump, firm, slightly glossy skin.
On the right: dry, shriveled, fibrous.

Fresh ginger should feel:
✔ Heavy for its size
✔ Smooth and tight-skinned
✔ Juicy when cut

When ginger dries out, it loses moisture, potency, and flavor. And when you’re using it for immune support, digestion, or anti-inflammatory benefits, quality matters.

Ginger contains gingerol, the compound responsible for its antimicrobial and soothing properties. But you’ll get the most benefit when it’s fresh and vibrant.

This is one of those small details that makes a big difference.

Address

15 North Court Street, Suite 204
Frederick, MD
21701

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm

Telephone

+13018742957

Website

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Encompass Integrative Wellness is here to help its clients achieve real sustanable change. 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. Change is hard; sustainable change even harder. 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.