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

02/27/2026

If you’re about to “start over” with your nutrition… pause.
Most people don’t need another reset.
They need guidance that makes sense for their life.
If you’re active, busy, juggling a lot, and just want to feel better and be consistent that’s exactly what we’re here for.
You don’t have to figure it out alone.
Come see us!





Protein intake is essential for athletes to build muscle mass and strength, repair muscle breakdown during exercise, red...
02/26/2026

Protein intake is essential for athletes to build muscle mass and strength, repair muscle breakdown during exercise, reduce muscle soreness and improve recovery time 💪
Inadequate protein intake can negatively affect athletic performance and lead to 👇
✖️Reduced physical performance
✖️Muscle mass loss
✖️Slower metabolism
✖️Poor immunity
Protein needs for athletes are increased, compared to the general population to support athletic performance. Just like carbs mentioned in our previous “Mastering the Basics” post, protein needs for athletes are sport-specific and can vary depending on your age, gender, body composition, intake timing, sport/position and activity level. To determine your individual protein needs, reach out to one of our sports dietitians to help you reach your athletic goals and optimize your performance!

02/18/2026

When a client thinks they’re the problem… but the plan just didn’t fit them.
So many people walk into nutrition appointments believing they’ve failed.
That they ‘lack willpower.’
That their body is broken.
That change just isn’t possible for them.
But most of the time?
They were handed plans that ignored their life, their stress, their culture, their hormones, their schedule, and their humanity.
You are not the problem.
You don’t need more discipline.
You need support, personalization, and compassion.
Real progress doesn’t come from shame, it comes from understanding.
And change is possible when the plan finally fits you.




02/10/2026

CAVA at home
Because CAVA is SO good… but let’s be honest, it can get pricey fast.
This at-home version has been on repeat over here. It’s easy, flavorful, budget-friendly, and perfect for dinner or meal prep lunches. Same bold flavors we love, just made at home for a fraction of the cost.
Skillet Chicken CAVA-Style Bowl
Chicken Marinade:
• 2 chicken breasts, diced
• 3 tbsp olive oil
• 3 tbsp lime juice
• 1 tbsp hot honey
• 1.5 tsp onion powder
• 1.5 tsp garlic powder
• 1.5 tsp salt
• 1.5 tsp ground cumin
• 2 tsp paprika
Add everything to a zip-top bag, mix well, and cook the chicken in a skillet until fully cooked and golden.
Build Your Bowl:
• Cooked rice
• Fire-roasted corn
• Tomatoes
• Cucumbers
• Lettuce
• Feta cheese
• Green goddess dressing (or dressing of choice)
Easy to customize
Great protein source
Perfect for meal prep
Way more affordable than takeout
Save this for later, share with a friend who loves CAVA, and let me know if you try it!





We love sharing moments like this with our community! 🏈Recently, our founder .sports.dietitian was featured on  ’s   , s...
02/07/2026

We love sharing moments like this with our community! 🏈
Recently, our founder .sports.dietitian was featured on ’s , sharing fun, festive Big Game food ideas that are easy to make and feel good to serve. From pork tenderloin sliders with a fresh watermelon salsa to a refreshing watermelon mocktail and a crowd-friendly BBQ pork flatbread, these recipes were created with real-life hosting in mind.
This segment was created in collaboration with the and the Oklahoma Pork Council, and we’re excited to make these recipes available for you to try at home.
All recipes are now linked in our bio perfect if you’re hosting or heading to a watch party this weekend.
Let us know which one you’re adding to your game-day menu! 👇

Color pigments in fruits and vegetables provide a variety of different vitamins, minerals and nutrients that are importa...
02/04/2026

Color pigments in fruits and vegetables provide a variety of different vitamins, minerals and nutrients that are important for overall health. Diversify your nutrient intake by eating the rainbow 🌈

02/03/2026

A cozy biscuit chicken pot pie for nights you’re cooking for yourself and don’t want leftovers.
Ingredients
2 Biscuits
1/4 cup frozen peas
1/4 cup frozen carrots
1/4 cup celery
1/4 cup frozen onions
1/2 cup shredded chicken
1/4 cup chicken broth
1/4 cup milk
1/2 tablespoon butter
1 teaspoon all purpose flour
Dried basil, to taste
Pinch of salt
Pepper, to taste
Garlic powder, to taste
Instructions:
Preheat the oven to 375°F.
In a small oven safe dish, add all ingredients except the biscuits. The vegetables can go in frozen.
Stir well so the flour is fully mixed and no clumps remain.
Place the biscuits whole on top of the chicken mixture.
Bake at 375°F for 40 to 45 minutes, or until the biscuits are cooked through and the filling is bubbly.
If the biscuits start browning too quickly, loosely cover with foil and uncover for the last 10 minutes.
Let cool slightly before serving.
If you want this to cook faster, you can microwave the filling first for 1 to 2 minutes, until it thickens to a gravy like texture. This helps the sauce set before baking and reduces the overall oven time. Place the biscuits whole on top, then bake at 375°F for 25 to 30 minutes, or until the biscuits are golden and cooked through.
Extra Tip
If you are already opening the biscuit can, bake the rest at the same time. They make an easy breakfast the next morning or can be sliced and used for mini chicken sandwiches at lunch.

Address

3555 N. W. 58th Street Suite 910-W
Oklahoma City, OK
73112

Opening Hours

Monday 9am - 4pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 10am - 2pm

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