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.

We recently gathered for the first Healthful Table. It was a beautiful reminder that food is about so much more than wha...
01/01/2026

We recently gathered for the first Healthful Table. It was a beautiful reminder that food is about so much more than what’s on our plates.

Eight of us gathered around the table, and we slowed down to connect with one another and really enjoy our food. We learned how simple cooking methods, intentional ingredient pairings, and small adjustments can completely change how food supports our bodies.

There was shared curiosity, “aha” moments, and an ease of learning together in a space where questions were welcomed and nothing felt overwhelming.

This gathering reminded us that nourishment can be practical, joyful, and deeply human.

Grateful for everyone who came with an open mind, an open heart, and a willingness to try something new. This is how change with our food begins!

As the year turns, there’s a lot of noise telling you to become someone new overnight. New habits. New body. New mindset...
12/31/2025

As the year turns, there’s a lot of noise telling you to become someone new overnight. New habits. New body. New mindset. New life…all starting at midnight.

But your nervous system doesn’t work on a calendar.

Real change doesn’t come from pressure or panic. It comes from safety, consistency, and trust. When your body feels supported, it becomes easier to make choices that actually last because they feel aligned.

You don’t need a new version of yourself to step into the new year. You’re allowed to carry what worked, release what didn’t, and move forward gently. Sustainable growth is built through small, grounded shifts that your body can integrate, not drastic overhauls that trigger stress and burnout.

Tonight can be a pause, not a performance. Here’s to a new year rooted in regulation, compassion, and steady change that honors your whole self.

Today’s reminder…This in-between week can feel…strange. You might feel grateful and heavy at the same time. Rested and e...
12/31/2025

Today’s reminder…

This in-between week can feel…strange. You might feel grateful and heavy at the same time. Rested and exhausted. Hopeful for what’s ahead while quietly grieving what’s ending.
That emotional mix is normal.

Transitions often stir things up. Not necessarily because you’re doing something wrong, but because your nervous system is processing a lot at once. The slowing down after the holidays creates space, and in that space, feelings surface. All of them are allowed.

You don’t need to label it, fix it, or rush past it. You’re not behind. You’re not broken. You’re not failing at “ending the year well.” You’re human.

Let this be a week where you let emotions coexist without judgment. Where you rest when you can, breathe when it feels heavy, and trust that clarity doesn’t come from forcing answers.

12/31/2025

What is one thing that you did well for health this year? What is one thing you hope to improve on in the coming months?

We want to know…Are you the quiet New Year’s Eve in type?Or a go out and have a blast at a party type?
12/30/2025

We want to know…

Are you the quiet New Year’s Eve in type?

Or a go out and have a blast at a party type?

Let’s play some Body Wisdom Bingo!Between Christmas and New Year’s, your body is asking to be listened to. So here’s a l...
12/27/2025

Let’s play some Body Wisdom Bingo!

Between Christmas and New Year’s, your body is asking to be listened to. So here’s a little game to notice what you’re already doing well. You can even draw some squares on paper, like Bingo, to make this fun!

Did you drink water today?
Take a walk?
Sleep in without guilt?
Say no to something that felt like too much?
Eat leftovers instead of overthinking a “perfect” meal?
Pause for a deep breath when things feel busy?

How many squares did you hit today?
Bonus points if you didn’t even realize you were practicing self-care until now.

Sometimes wisdom looks like rest. Sometimes it looks like simplicity. And sometimes it looks like listening instead of pushing. How was your body wisdom showing up today?

The holidays are meant to be joyful, but they can quietly put our bodies under strain. When stress sticks around, it doe...
12/26/2025

The holidays are meant to be joyful, but they can quietly put our bodies under strain. When stress sticks around, it doesn’t stay in our thoughts alone. It shows up physically.

Stress tells your body to release cortisol, a hormone designed to help you handle short-term challenges. That’s helpful in small doses. The problem comes when stress doesn’t let up. Cortisol stays elevated, and your body stays in a constant “on” mode.

Over time, this can throw off how your immune system functions. Instead of settling back into balance, the body remains on alert, creating low-grade inflammation that can feel like persistent fatigue, digestive issues, achy joints, increased pain, brain fog, mood shifts, or flare-ups of conditions you usually have under control.

The good news? You don’t have to do anything extreme to help your body calm that response. Small, intentional pauses truly make a difference.
🧘‍♀️ Meditation: Even a few quiet minutes can signal safety to your nervous system and allow cortisol levels to settle.
🧘 Gentle movement or yoga: Slow, mindful movement paired with breath helps release stored tension and supports the body’s natural healing rhythms.
🌬️ Deep breathing: A handful of slow breaths can shift your body out of fight-or-flight and into a state where repair and balance can happen.

This season, self-care doesn’t have to be another task on your list. A pause. A breath. A gentle stretch. These small moments help your body remember how to rest, and remind you that supporting your nervous system is one of the most powerful forms of care there is.

🎄 Holiday Health Quiz: Which is more inflammatory?🎄A festive holiday cocktail 🍷A plate of holiday cookies 🍪Answer: It de...
12/25/2025

🎄 Holiday Health Quiz: Which is more inflammatory?🎄

A festive holiday cocktail 🍷
A plate of holiday cookies 🍪

Answer: It depends and here’s the twist most people miss.

Alcohol tends to be more inflammatory overall because it:
👉Spikes cortisol (your stress hormone)
👉Disrupts gut lining and microbiome balance
👉Interferes with sleep and recovery
👉Slows your body’s natural anti-inflammatory processes

Cookies, on the other hand, can increase inflammation temporarily due to sugar and refined flour, but your body can usually recover more easily if stress, sleep, and hydration are supported.

✨ The real inflammation multiplier? Stress + poor sleep + alcohol.
So if you’re choosing…one cookie you enjoy mindfully versus multiple drinks that disrupt sleep and stress hormones, your body often handles the cookie better.

🎁 Holiday takeaway:
Inflammation is about patterns. Enjoy treats without guilt, support your nervous system, and choose what helps you feel your best after the celebration, not just during it.

👉 Want the least inflammatory option?
Pair your treat with water, slow your pace, and give your body time to recover.

🎄 Merry Christmas 🎄Amid the lights, the gatherings, the memories, and the noise, Christmas invites us to pause to rememb...
12/25/2025

🎄 Merry Christmas 🎄

Amid the lights, the gatherings, the memories, and the noise, Christmas invites us to pause to remember what truly nourishes us.

May today be filled with moments of presence, gentle joy, and connection. Whether your day is loud or quiet, full or simple, may you give yourself permission to slow down, breathe deeply, and receive the warmth of the season.

This time of year reminds us that care, love, and peace are found in intention, kindness, and togetherness.

Wishing you a Christmas that feels meaningful, restorative, and full of heart.

Fun Fact...Every year, Tina enjoys time in Middleburg watching the famous Corgi Corps at the Annual Christmas in Middleb...
12/15/2025

Fun Fact...

Every year, Tina enjoys time in Middleburg watching the famous Corgi Corps at the Annual Christmas in Middleburg Parade. She absolutely loves seeing them in their Christmas sweaters!

You can’t take Tina anywhere without her zeroing in on the tiniest nutrition reference in the room. 😄If there’s a micros...
11/30/2025

You can’t take Tina anywhere without her zeroing in on the tiniest nutrition reference in the room. 😄
If there’s a microscopic hint of “bio,” “nutri,” or “wellness” hidden in a piece of art…trust us, she’ll find it!

She even caught the barely noticeable “biochemistry” on this artwork before anyone else did!

Her brain is basically a wellness radar at this point.

Because when your passion runs deep, you see the world through that lens…even in an art gallery!

Cozy season calls for Butternut Squash Soup 🍂🥣If you’re craving something warm, soothing, and deeply nourishing, this Bu...
11/30/2025

Cozy season calls for Butternut Squash Soup 🍂🥣

If you’re craving something warm, soothing, and deeply nourishing, this Butternut Squash Soup is exactly what your body and soul are asking for.

There’s something special about making a recipe that aligns with the season, especially when it’s made with ingredients that are naturally at their peak. Roasting the squash and garlic first takes a little extra time, but the payoff? A rich depth of flavor, a house that smells amazing, and a bowl of comfort that feels like a hug.

View the full recipe and make your own cozy bowl of goodness:

https://eiwellness.com/butternut-squash-soup/

Let this be your invitation to slow down, nourish yourself, and savor the flavors of the season.

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.