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.

Smoked Wild Alaskan Sockeye Salmon might be one of the most nutrient-dense convenience foods in the store. It’s already ...
03/29/2026

Smoked Wild Alaskan Sockeye Salmon might be one of the most nutrient-dense convenience foods in the store.

It’s already cooked, already flavored, and ready to use.

And nutritionally? It delivers.

Here’s why I love it:
🐟 Rich in Omega-3s
Supports heart health, brain function, and helps regulate inflammation.
🐟 High-Quality Protein
Helps with muscle repair, satiety, and blood sugar balance.
🐟 Naturally Occurring Vitamin D
Supports immune health and bone strength.
🐟 B Vitamins (especially B12)

Important for energy metabolism and nervous system support.

Because it’s wild-caught Alaskan sockeye, you’re also getting:
✔ Deep red color from natural astaxanthin (a powerful antioxidant)
✔ Sustainably managed fisheries
✔ Firm, rich flavor

Now let’s talk about how to use it:
• On avocado toast with lemon and capers
• Tossed into scrambled eggs
• Added to a salad with arugula + olive oil
• Rolled into a wrap with cucumber and dill
• Mixed into quinoa or grain bowls
• On a simple charcuterie board
• Stirred into a cream cheese spread

It’s one of those ingredients that makes a meal feel elevated, without extra work.

Convenient doesn’t have to mean processed. Sometimes it just means smart!

Inflammation gets a bad reputation.But here’s the truth:Acute inflammation is protective.Chronic inflammation is the iss...
03/28/2026

Inflammation gets a bad reputation.

But here’s the truth:
Acute inflammation is protective.
Chronic inflammation is the issue.

Your body uses inflammation to:
✔ Heal wounds
✔ Fight infection
✔ Repair tissue

The goal isn’t zero inflammation.
The goal is regulation.
That’s where sleep, stress, movement, and diet all come in.

Quick question for you 🛒👇When you’re standing in the grocery store, what food confuses you the most?Is it:🥩 Meat labels ...
03/27/2026

Quick question for you 🛒👇

When you’re standing in the grocery store, what food confuses you the most?
Is it:
🥩 Meat labels (grass-fed, lean %, organic?)
🐟 Seafood (wild vs farmed?)
🥬 Produce (how to tell if it’s ripe?)
🥖 Bread labels?
🥛 Dairy?
🫒 Oils?

I spend a lot of time helping people understand how to actually choose food, not just cook it.

Knowing what to put in your cart is half the battle. So tell me, what would you like to be more confident about selecting at the grocery store? 👇

Standing in the meat aisle and seeing:93% lean90% lean80% leanWhat does that actually mean? 🥩Here’s the breakdown:When a...
03/26/2026

Standing in the meat aisle and seeing:
93% lean
90% lean
80% lean

What does that actually mean? 🥩

Here’s the breakdown:
When a package says 93% lean, it means 93% of the product is lean meat and 7% is fat.
90% lean = 10% fat.
80% lean = 20% fat.
So yes, the lower the number, the higher the total fat.

But here’s where people get confused:
More “lean” does NOT automatically mean dramatically less saturated fat.

Why?
Because:
• The type of meat matters (beef vs turkey vs grass-fed vs conventional)
• Saturated fat is just one portion of the total fat
• Leaner meat reduces total fat overall, but the saturated fat may not drop as dramatically as people assume

For example:
93% lean will have fewer total fat grams than 80% lean.

But it doesn’t mean it suddenly becomes a “low saturated fat” food.
Here’s how I think about it:
✔ If you’re focusing on lowering overall fat intake → choose 93% lean.
✔ If you want more moisture and flavor → 90% can be a good balance.
✔ If you’re making burgers and want juiciness → 80% lean holds together better.

And remember that fat isn’t the enemy. Context matters.
It’s about:
• Portion size
• Frequency
• What you pair it with
• Your overall pattern of eating

Don’t just look at the big percentage on the front. Flip it over. Read the nutrition panel.
Food labels are there to inform you!

For years, fat was the villain. Then it made a comeback.But here’s the truth: not all fats are created equal.I created t...
03/25/2026

For years, fat was the villain. Then it made a comeback.
But here’s the truth: not all fats are created equal.

I created this Healthy Fat Chicken Salad because I wanted something quick, heart-healthy, and rich in the right kinds of fats, without loading up on saturated fat.

What I love about it:
✔ Comes together in minutes
✔ Perfect for weekday lunches
✔ Full of good fats
✔ Packed with 29 grams of protein

Unsaturated fats, like those found in olives, avocado, nuts, seeds, and fish, are considered heart-healthy and help reduce inflammation. This salad delivers about 13 grams of monounsaturated fat per serving, making it both satisfying and supportive.

Get the recipe here: https://eiwellness.com/healthy-fat-chicken-salad/

Some meals just feel fresh.These Asian Turkey Lettuce Wraps have that perfect balance and a hint of sesame, bright ginge...
03/24/2026

Some meals just feel fresh.
These Asian Turkey Lettuce Wraps have that perfect balance and a hint of sesame, bright ginger, and just enough spice to wake everything up. 🌿🔥

Turkey is rich in B6 and B12, the key nutrients that support energy metabolism and your nervous system. So you’re not just eating something that tastes good but something that is fueling your brain and body.

What I really love? I can make the filling ahead of time and gently reheat it right before serving. Quick. Simple. No fuss.

Grab the recipe

🎙️ I had the opportunity to be a guest on the All Things Pink podcast, not just once, but for both Part 1 and Part 2 of ...
03/23/2026

🎙️ I had the opportunity to be a guest on the All Things Pink podcast, not just once, but for both Part 1 and Part 2 of The Truths About Menopause, and I’m so grateful for the conversations we were able to have.

Menopause is something every woman will experience, yet so many of us go through it without clear guidance, real answers, or open dialogue. These episodes were a chance to change that, to talk honestly about what’s happening in our bodies and how we can better support ourselves through it.

If you’re navigating this season, approaching it, or supporting someone who is, I hope these conversations bring you clarity, comfort, and maybe even a sense of empowerment.

🎧 You can listen to Part 2 on all podcast platforms.

Same seafood case. Two very different fish. 🐟🐟On the left: Wild Haddock (Iceland)On the right: Wild Sockeye Salmon (Alas...
03/23/2026

Same seafood case. Two very different fish. 🐟🐟

On the left: Wild Haddock (Iceland)
On the right: Wild Sockeye Salmon (Alaska)

They’re both wild-caught. Both great choices. But they serve different purposes.

🐟 Haddock
• Mild, flaky, lean
• Lower in fat
• Lighter option
• Great if you want simple, clean protein

🐟 Sockeye Salmon
• Rich, firm, deeply colored
• Higher in healthy fats
• Loaded with omega-3s
• More filling and anti-inflammatory

This is what I always tell clients:
There isn’t one “best” fish. There’s the best fish for your goal.

Want lighter? Go haddock.

Want more heart-healthy fats and omega-3 support? Go salmon.

Knowing the difference helps you shop with intention instead of guessing.
Which one are you choosing tonight? 🍽️

Happy First Day of Spring 🌷🌿There’s something about this shift in season that feels like a deep breath.Longer days. More...
03/20/2026

Happy First Day of Spring 🌷🌿

There’s something about this shift in season that feels like a deep breath.
Longer days. More light. Fresh starts.

And it’s also a great time to start shifting what’s on your plate and let food be the medicine.
As spring produce starts coming into season, we naturally see more foods that help support a healthy inflammatory response and overall renewal.

Here are a few to look for:
🌿 Asparagus - rich in antioxidants and supports liver detox pathways.
🥬 Leafy greens (spinach, arugula, spring mix) - packed with phytonutrients that help combat oxidative stress.
🌱 Peas - a fresh source of plant protein and fiber.
🌼 Radishes - great for digestion and add a peppery bite to salads.
🍓 Early berries (as they arrive) - loaded with polyphenols that support inflammation balance.
🌿 Fresh herbs (parsley, dill, chives) - small but mighty sources of antioxidants.

Spring eating tends to be lighter, brighter, and more plant-forward, and that naturally supports the body after a heavier winter pattern.

What spring food are you most excited to see back in stores?

03/19/2026

Standing in front of the vinegar aisle wondering which apple cider vinegar to grab? 🍎

You’re not alone. Clear? Cloudy? Organic? “With the mother”? Raw? Filtered?
It can feel like overkill for one bottle of vinegar.

In this video, I break it all down so you can choose confidently instead of staring at labels.

🍀 St. Patrick’s Day Reminder 🍀You don’t need green beer to celebrate.You need greens. 😉Today is the perfect excuse to lo...
03/17/2026

🍀 St. Patrick’s Day Reminder 🍀

You don’t need green beer to celebrate.
You need greens. 😉

Today is the perfect excuse to load your plate with:
🥬 Spinach
🥦 Brussels sprouts
🥑 Avocado
🍏 Green apples
🌿 Fresh herbs

Call it festive. Call it microbiome support. Call it balance.

If you do enjoy something indulgent today, great. Just pair it with protein, fiber, and some healthy fat so your blood sugar isn’t riding the Irish rollercoaster.

Have a safe and happy holiday!

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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Our Story

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.