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 4 Registered Dietitians

This easy savory fall nutrient packed soup is perfect for cool days and a great way to get animal and plant protein in! ...
10/30/2025

This easy savory fall nutrient packed soup is perfect for cool days and a great way to get animal and plant protein in! A perfect way to balance out all the candy and treats on Halloween.

Pumpkin Chicken Chili recipe. 

Ingredients:
• 1 c. diced onions
• 1 c. diced peppers
• 2 cups shredded rotisserie chicken 
• 1 can  (15 oz) pumpkin puree
• 1 can (15 oz)  white beans 
• 2 cups of low sodium chicken broth 
• 2-3 tsp chili powder 

Optional:
•salt and pepper to taste
• pumpkin seeds for garnish 

Directions 
1.  Heat 1 tbsp olive oil in a pot, add, onion and bell peppers and cook until soft. 
2. Stir in chili powder, chicken, pumpkin, beans, and broth 
3. Simmer (8-10 minutes) 
let it gently bubble until warm and slightly thickened 
4. Serve
Spoon into bowls, you can add plain Greek yogurt and top with pumpkin seeds for color and crunch.

We had such a blast today! 🍁Well Rooted Health & Nutrition dietitians Umo and Laci had the pleasure of leading a fun cor...
10/29/2025

We had such a blast today! 🍁
Well Rooted Health & Nutrition dietitians Umo and Laci had the pleasure of leading a fun corporate cooking demo for an employee wellness fair! We showcased three easy, fall-inspired recipes ,all nutrient-dense, full of cozy fall flavors, and simple enough to whip up in just minutes at work or at home.
The positive energy and feedback were incredible! It’s always exciting to see employees eager to try new ways to support their health and wellness through simple, seasonal recipes.
Events like these remind us just how important employee wellness is because when people feel fueled, they perform and thrive both in and out of the workplace.

SNAP benefits in Oklahoma are scheduled to be suspended beginning November 1.
If you or someone you know is impacted, yo...
10/27/2025

SNAP benefits in Oklahoma are scheduled to be suspended beginning November 1.
If you or someone you know is impacted, you’re not alone support is available across the state.
We’ve gathered food pantries, programs, and local businesses offering free meals and groceries during this time.
Save or share this post to help spread the word. And if you know of any other food pantries, local businesses, or community programs please comment them below so others can find them too.

10/24/2025

Fall in a bowl. Cozy, creamy, and ready in 30 minutes.
Ingredients
1 Tbsp olive oil
4 oz diced onion
10 oz diced butternut squash
2 frozen garlic cubes (or 2 cloves minced)
1 cup baby kale, packed
8 oz Harvest Blend (or quinoa/farro mix)
16 oz chicken broth
½ cup shredded Parmesan cheese
Optional: 1 cup cooked shredded or cubed chicken (about 6 oz)
Directions
1. Warm olive oil in a large pot over medium heat. Add onion, squash, and garlic. Cook for about 8-10 minutes, stirring often, until the squash begins to soften and the onion turns translucent.
2. Toss in the kale and stir until it starts to wilt.
3. Add the Harvest Blend and chicken broth. Give it a quick stir, then bring it to a gentle boil. Once boiling, lower the heat and cover. Let it simmer for around 15 minutes, or until the grains and squash are tender.
4. Stir in Parmesan cheese (and chicken if using) until everything’s creamy and well-mixed.
5. Spoon into bowls and top with extra cheese if that’s your vibe.

10/22/2025

ARFID (Avoidant/Restrictive Food Intake Disorder) isn’t “just being picky.”
It’s often rooted in fear, anxiety, past negative experiences with food, or intense sensory sensitivity.
Some kids may gag, cry, or even panic when faced with certain foods. ARFID can impact growth, nutrition, and daily life but it’s not caused by bad behavior or parenting.
With the right support, kids can learn to feel safe around food and expand what feels possible at mealtimes.

We’re so proud of our very own Umo Callins, MS, RD, CSSD, LD (.sports.dietitian ), CEO, owner, and lead dietitian of Wel...
10/22/2025

We’re so proud of our very own Umo Callins, MS, RD, CSSD, LD (.sports.dietitian ), CEO, owner, and lead dietitian of Well Rooted Health & Nutrition, for speaking at FNCE, the nation’s largest annual conference for dietitians hosted by !
Umo presented alongside her colleague Bri Butler, with Well Rooted RD serving as moderator for their session titled “Using Your Uniqueness to Thrive in Sports Dietetics.”
This incredible achievement highlights their ongoing commitment to advancing the field of sports nutrition and empowering future professionals to embrace their authenticity and unique paths.

The holiday season can get chaotic. Schedules fill up, routines shift, and suddenly fueling your body drops to the botto...
10/20/2025

The holiday season can get chaotic. Schedules fill up, routines shift, and suddenly fueling your body drops to the bottom of the list. We get it, life gets busy. But that’s exactly when support matters most.
At Well Rooted, we’re here to help you find balance through the chaos. Whether you’re traveling, celebrating, or just trying to keep up, your nutrition doesn’t have to disappear in the process. You deserve to feel your best, even during the busiest time of year

If you’re in Group 7, that means you’re not ghosting your nutrition this season.

10/17/2025

Pumpkin Chocolate Energy Bites 🍂�These come together in minutes and are perfect for a quick snack.

Recipe:�1½ cups rolled oats�2 tbsp flaxseed�1 tbsp chia seeds�½ tsp nutmeg�1 tsp cinnamon�1 tsp vanilla extract�2 scoops collagen�Ÿ cup almond butter�Ÿ cup pumpkin puree�2-3 tbsp honey (adjust to taste)�Ÿ cup chocolate chips

Mix the dry ingredients first, then stir in almond butter, pumpkin, honey, and vanilla. Add chocolate chips last. Roll into balls and chill for 30 minutes. Store in the fridge for up to a week.

10/15/2025

Umo’s face said it all 🤣

10/13/2025

Nutrition care is often covered by insurance with no out of pocket cost. Check your benefits, then let’s get started on your goals.

10/10/2025

Witches Brew Alani water!

10/09/2025

What I pack for travel snacks as a sports dietitian heading to Nashville!

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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