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Encompass Integrative Wellness, LLC

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Frederick, MD
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.

03/16/2026

🍀 If you’re drinking on St. Patrick’s Day…read this first 🍀

I’m not here to tell you not to celebrate. I am here to help you feel better tomorrow.
If you know you’ll be drinking, preparation matters.

Here’s how to support your body before, during, and after:
Before you go out:
✔ Eat a real meal with protein + healthy fat (salmon, chicken, avocado, quinoa, etc.)
✔ Don’t drink on an empty stomach
✔ Hydrate well throughout the day
✔ Add electrolytes. Alcohol depletes them

During:
✔ Alternate each drink with a glass of water
✔ Choose lighter options (clear spirits, dry wine) over sugary mixers
✔ Pace yourself. Your liver can only process so much per hour

After:
✔ Hydrate again before bed
✔ Have a small protein snack if you need it
✔ The next day: focus on water, electrolytes, potassium-rich foods (avocado, leafy greens), and simple whole foods

Alcohol increases inflammation, stresses the liver, disrupts sleep, and dehydrates you. You can’t eliminate that impact, but you can reduce it with smart preparation.

Celebration and responsibility can coexist.

Enjoy the holiday. Just don’t sabotage tomorrow. 🍀

03/14/2026

When you’re shopping for salmon at the store, you’ll usually see:
🐟Previously frozen
🐟Farm-raised Atlantic
🐟Farm-raised Norway
🐟Wild-caught (seasonal)

A few things to know:
✔ Previously frozen isn’t bad. In fact, most “fresh” salmon has been frozen at some point. Freezing preserves quality and reduces parasites.
✔ Wild-caught typically has a deeper color, firmer texture, and a leaner profile.
✔ Farm-raised Atlantic is higher in fat (which means more omega-3s, but also potentially more omega-6s depending on feed).
✔ Norwegian farmed salmon is heavily regulated and often a better farmed option due to stricter standards.

Here’s what most people don’t do, but should:
Talk to the fishmonger.

Ask:
🐟Is this truly wild-caught or farm-raised?
🐟If farm-raised, where specifically is it sourced?
🐟Has it been previously frozen?

The person ordering the fish should know. If they don’t, that tells you something.

03/13/2026

Ireland is known for incredible salmon 🍀🐟

And if you’re looking for a simple, nourishing St. Patrick’s Day meal, this is it:
Wild or high-quality salmon
Roasted Brussels sprouts
A squeeze of fresh lemon
Quinoa or baby potatoes on the side

Salmon is rich in omega-3 fatty acids, which support heart health, help regulate inflammation, and nourish the brain. It’s one of the easiest ways to add anti-inflammatory, heart-healthy fats to your plate.

But here’s the thing…not all salmon is the same.

Check back tomorrow, and I’ll share some tips on how to select your salmon!

03/12/2026

Can’t find fresh peppers? 🌶️Don’t panic. The produce section isn’t your only option.

If fresh jalapeños or chili peppers are picked over, check the Latin or Asian aisle. You’ll often find beautiful dried peppers that work just as well, or sometimes even better.

Here’s what to keep in mind:
🌶️ Know your heat level.
Different peppers bring different intensities. Some dried chilis are smoky and mildly spicy. Others can light you up quickly.
🌶️ Think about flavor, not just heat.

Some peppers add depth and smokiness. Others are sharp and fiery. Decide what your recipe needs.

Fresh or dried, peppers are flexible. Just make sure you’re choosing them on purpose.

03/10/2026

Picking a good orange is easier than people think 🍊

You just have to know what to look for.

Here’s how I choose mine at the grocery store:
✔ Pick it up. It should feel heavy for its size. That usually means it’s juicy.
✔ Look at the skin. Smooth or slightly textured is fine. Avoid soft spots or wrinkled skin.
✔ Color isn’t everything. A little green on the peel doesn’t mean it isn’t ripe, especially in warmer climates.
✔ Give it a gentle squeeze. It should feel firm, not mushy.
✔A smaller, more “tucked-in” navel of the orange typically indicates it’s sweeter.

Bonus tip:
Smell the stem end. If it smells bright and citrusy, that’s a good sign.

When I find a good one, I’m like, “Orange you glad I checked?”
I’ll see myself out. 🍊😂

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?

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/

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.

03/04/2026

I'm excited to be the guest speaker for this event with Unesco Body & Mind Wellness Club!

You can join this free event here: https://us02web.zoom.us/j/5088630557?pwd=ck84TGRRenU4NzBtdStPWHR6QkE0QT09

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? 🌶️🍀

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.

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? 🌱

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

http://eiwellness.com/

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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.