Nutritional Healing Program at Be Well Clinic

At Be Well Clinic, we believe that our bodies
were created to be able to heal and thrive
when they are given what they need.

In our Nutritional Healing Program we primarily focus on the 3 following beliefs: 

1. We believe that in order to heal, we must give our bodies foods which contain the nutrients they need. When our bodies have the nutrients needed, amazing healing can take place: diagnoses reversed, lifelong aches and pains withdrawn, chronic depression and anxiety lifted. We believe, first and foremost, these nutrients come from real, traditionally-prepared whole foods. We also recognize that not all foods are created equal. Many foods are harmful to our bodies - they create more symptoms, reduce our body’s abilities to heal, grow and develop, and cause chronic illness. Only when we know which foods our bodies need at specific times, and which foods cause additional stress on our bodies, can we take charge of our own health. 

2. We believe that emotions are instrumental to healing. If we address only the physical, and not the emotional, we may see some healing, but often do not see the full healing that we desire for ourselves and our patients. We believe that in order to find true healing, to move past plateaus and to find peace, doing emotional work alongside nutritional work is crucial. 

3. We believe that healing is not found in isolation. We humans were created to be in community. This means that we are meant to do life with others - eating, playing, celebrating, worshiping, mourning, and healing. Community in healing may look like your family, a practitioner, or a support group of people going through similar struggles as you. The more supportive of a community one has, the deeper the healing. It is important to heal with those who think that you are strong and capable to heal, not ones that think you are crazy, lazy, or wasting your time. 

With these 3 key elements in mind, we offer 3 levels to our Nutritional Healing Program. Each one includes working with nutrition, emotions, and community in order to heal. One of the 3 program levels is appropriate for you, no matter where you are starting from. If you wish to heal naturally from symptoms of leaky gut, which include (but are not limited to): food allergies and intolerances, digestive disorders, autoimmune disorders, mental illness, brain and neurological symptoms, skin issues, hormonal concerns, sleep and energy problems, chronic pain and inflammation, we would like to support you. 

Where you currently are in your healing journey will determine which level is most applicable for you. Read the descriptions below to find out, and if you are not sure which would be best for you, please schedule an inquiry call so that one of our practitioners can work with you to decide where to start. 

Nutritional Healing Program Level 1:

This program is for individuals and families who are looking to heal from chronic and acute symptoms, and know that their nutrition needs a reset, but they are not sure what nutrition advice is right for them. 

In this 12-week program we work to bring cleansing to your home and body by removing foods and substances in your home that are causing harm and increased symptoms, and eating foods that are meant to soothe, heal, repair and replenish. 

• You will work one-on-one with a Certified GAPS Practitioner: a nutrition practitioner trained in healing the gut to then heal the mind and the rest of the body. 

• You will learn new cooking techniques, how the body works in relation to food, what nutritional deficiencies your own body has, and how to replenish these nutrients appropriately. 

• You will be given sample shopping lists and meal plans to help simplify your meal time planning. 

• You will also be enrolled in the Getting Started On GAPS online course (normally $997) which will give you in depth information and training to help you start strong on your healing journey. 

• Additionally, you will have 3 appointments with an Emotional Work Practitioner who is trained in addressing emotions in order to help heal chronic illness. 

• You will receive a journal created by Amy Mihaly, founder of Be Well Clinic, to help you document foods, symptoms, supplements and practices as you work through this program.  

Out of the 3 programs, this is where you should start if you are just embarking on your natural healing journey, or if you have been dabbling for a while but need more direction, accountability and personal instruction for your own symptoms and concerns. Prices and payment options for all programs are located at the bottom of the blog post.

Nutritional Healing Program Level 2:

\This program is for individuals ready for a rigorous nutritional program to heal chronic symptoms. Most people who go through this program have tried many other therapies, whether food-based, medication based, or other. Level 2 is designed to take your healing to the next level, using the GAPS nutritional protocol to initiate the deep healing and sealing work that a leaky gut needs in order to see mental and physical healing. 

• During this intensive 12 weeks you will work one on one (weekly or biweekly) with a Certified GAPS Coach, a Certified GAPS Practitioner, and Emotional Work Practitioner.  These practitioners will address the practical cooking techniques and stages of the protocol, the symptom management and assessment as you do the healing and detoxifying work, and the emotional and spiritual component of healing from chronic illness. 

• You will have access to our GAPS community - weekly group zoom calls facilitated by one of our practitioners, with other individuals who are also going through the GAPS Nutritional Protocol with Be Well Clinic. All are at a different place on their journey, which creates a beautiful community of invaluable support and encouragement.

• You will receive a journal created by Amy Mihaly, founder of Be Well Clinic, to help you document foods, symptoms, supplements and practices as you work through this program.

• Of the three programs, Level 2 offers the most frequent practitioner support through the most rigorous nutritional protocol. This program is by application only, to ensure that those wanting to be a part of Level 2 are as ready as possible, in order to ensure the most efficient and effective healing during this program. 

Nutritional Healing Program Level 3:

This program is for individuals who have gone through our Level 2 program or otherwise have been on the GAPS diet for at least 3 months. 

Level 3 is all about continued support - through accountability, symptom analysis and management, further therapeutic recommendations and community. 

Healing through nutrition is not a quick process. It does not simply happen in 12 weeks. Levels 1 and 2 are extremely powerful with initiating and pinpointing detoxification, healing and sealing a leaky gut. However, they are not the end. Healing takes time, and that is where our Level 3 program comes. Make sure that as you live out your healing you do not do so alone. 

• During Level 3, you will meet with a Certified GAPS Practitioner, and you will have access to making additional appointments with an Emotional Work Practitioner in order to address the physical, emotional and spiritual components of ongoing, long term healing. 

• You will also have access to our GAPS community - weekly group zoom calls, facilitated by one of our practitioners, with other individuals who are also going through the GAPS Nutritional Protocol with Be Well Clinic. 

• Participation in Level 3 is by application only, to make sure you do not need the initial education and guidance of Level 1 or the intense support and robustness of Level 2, but are ready for the continuing support offered here. 

Schedule, Pricing and Payment Information:

Schedule:

The next opportunity to begin one of our program levels is just after the new year! Reset, commit, and heal in 2023. Don’t try another free challenge or a new quick fix… commit yourself to making a real change and finding deep healing this coming year. Our Summer program level starts on July 3rd, 2023 and runs until September 22nd, 2023.

Applications for Levels 2 and 3 are due June 16th, 2023. 

No application is necessary for Level 1, but registration for this level of the program is also due by June 16th, 2023.

Payment Options:

For each level of the program you may pay in full, up front or pay in 3 equal installments, which will be automatically withdrawn on the following schedule:

• First Payment: 2 weeks prior to the start of the program

• Second Payment: week 5 of the program

• Third Payment: week 9 of the program
  

Pricing:

Level 1: $2000

Level 2: $3500*

Level 3: $1075

*Note: 

For those who complete Level 1 with us and wish to continue with Level 2, a $500 discount will be applied for Level 2.

NOT SURE WHAT LEVEL TO CHOOSE? Schedule a free 15-min inquiry call with one of our practitioners!

Please select select practitioner, Hollie Bigham.

8 Tips for Eating Well While Traveling

It is the time of travel. Now that Memorial Day is behind us, it is peak season to be out of the house on day trips, weekends away or major vacations. But how do we, as conscious and intentional eaters, make sure that we are not compromising the health of our families as we travel? Traveling is often stressful, even when it is happy travel. Whether you are trying to catch a flight on time, driving amid semis going 80 mph, changing time zones, or trying to soothe tired children, your body is under stress. When we are stressed, the last thing our bodies need are foods that are low in nutrients, and high in sugar and chemicals. Frequently when on a trip we take a break from our normal nutritional habits. However, I’d venture to say that eating well while traveling is at least as important as eating well while you are home!

If you want to travel as stress-free as possible, with kids as happy as possible, sleeping as well as possible in a new place, continue reading. Here are 8 tips to help you eat well even while you are away from home.

1) Look up the local Weston A Price Foundation chapter

This is one of the first things I do when I decide to travel domestically. I always look up the chapter leader closest to the area in which I am traveling and ask them all of my questions: what restaurants might I find best quality food? Are there local artisans that make quality foods like sauerkraut, raw yogurt, and real sourdough? Is there a place I can find grass fed/grass finished liver? Getting these foods locally is great for a few reasons: you get to support local businesses that provide quality foods to their community, you can travel lighter, and you get to see a wholesome community where you might otherwise only hit the touristy spots.

2) Realmilk.com

Along the same lines as above, looking up your destination on realmilk.com will help you find quality raw dairy depending on the local laws. In some states you can buy raw dairy in stores, in some states you need to go directly through a farmer. If your family depends on your raw dairy, definitely look up your vacation spot on realmilk.com!

3). Frozen foods for airline travel

Airline travel can be tricky, as typically the food in airports and on planes are very low on my nutritional radar, expensive, stress-producing, and leave you feeling unwell or at least unsatisfied as you travel. In general (make sure you verify with your airport/airline), solid foods are allowed through security. This includes not only dry foods but also frozen foods. All you need to do is keep it frozen through security. Afterward, if it thaws, it’s generally not an issue, as most foods can be out in room temperature for at least 12 hours without any bacterial growth. So, unless you are flying around the world, you should be ok. Freeze your foods overnight (yogurt, applesauce, smoothie, hummus, guac, butter, sour cream, etc) and place in a good cooler to take through security. If it’s been a few hours since you took it out of the freezer, stop by any of the fast food restaurants at the airport and ask for ice. They are usually happy to accommodate and will fill up your cooler for free. Remember, unless you want to keep it frozen (in which case you can just keep getting more ice as needed at the various airports in which you might find yourself), you can dump the ice after security so it is not too heavy. 

For my GAPS people, you can freeze meat stock in an ice cube tray and pop the cubes out into a good thermos right before you leave for your trip. You can also dehydrate your stock: make it the normal way, separate the stock from the meat/bones/veggies, return the stock to the pot, and let it simmer down until very very low. You can then take this concentration and either freeze it in cubes or dehydrate further in a dehydrator or oven. After taking the frozen concentrate or dehydrated stock through security, you can add hot water to rehydrate/reconstitute! 

Also remember that breast milk, formula or baby food is allowed through airport security, usually in fairly large quantities in whatever form, liquid, gel or solid. Just be sure to check your airport’s specifications. 

4) Nutrient dense solid finger foods

For airline or road travel, especially with kids, I almost always prefer solid foods to smoothies/purees. Foods in liquid or pureed form that can be slurped instead of chewed typically do not provide satiety as well as solid foods. Also, when traveling with my kids, I always want to occupy them for as long as possible, which solid foods do better than slurped foods. My favorite solid traveling foods are: veggie sticks, boiled eggs (for older kids, unless you’re ready for a mess), roasted veggies, fruit, cheese, quality sausage (I’m a fan of kielbasa thanks to my Polish dad), chunks of chicken or beef, meatballs, or nutrient dense baked goods (in my family that is usually sourdough crackers or almond flour blueberry muffins. 

Note: For drinks I only recommend water - who wants to clean up spilled anything else? For a special treat we sometimes do sparkly water flavored with a splash of fruit juice, which also cleans up easily. 

Pro tip: If you live near a Chick-fil-a, you can ask them for several kids’ placemats. These have stick-on strips on the top and bottom and are great for sticking on an airplane tray or even to your kid’s lap/carseat if you are traveling in the car and want to minimize mess!

5) Bring your own…

When it comes to eating out, it is almost impossible to eat as cleanly as you could at home. However, by bringing your own staples, you can make it easier! Remember that most foods can stay out at room temperature for at least 12 hours without unwanted bacterial growth. With this in mind, this is what I usually bring when I eat out:

• Butter (melt on top of veggies, grains, anything!)

• Olive oil (drizzle on top of veggies, salad, meat, anything!)

• Sea salt (add to whatever you want - don’t use the table salt!)

• Seasonings (healthy food is NOT bland or boring. Take along your favorite spices!)

• Sour cream (plain or with seasoning, can make a lovely dip!)

Pro tip: Buffalo Wild Wings actually uses tallow for their wings! If you get them without seasoning, you can make your own with sour cream and a basic salt/garlic/dill mixture for a lovely homemade ranch!

6) Rent a home with a kitchen!

With so many housing options, it is actually not hard to find a short term rental with enough of a kitchen to make your own meals! Even if you commit to making breakfast and lunch at your rental home and eating out for dinner, you can significantly cut back on costs, usually kids are more happy because they get to eat earlier (going out can take a long time!), and you can make significantly more filling and nutrient dense meals. If there are no short-term rental facilities, or if you are using points, call the hotel company you are using and ask if they have a unit with a kitchen. They often are happy to accomodate if they can. 

7) Stick to the basics

Just because a menu has 100 options, it doesn’t mean you need to branch out. You can usually build your own plate if it is fairly basic. Start with a protein, add some healthy fat and veggies. 

Eggs should always be in a form that allows you to see the white and the egg separately (fried, poached, etc) - otherwise many restaurants use a liquid egg product. Ick. Get a burger (you can always ask for bunless if you prefer) with avocado, cheese, veggies, locally-caught seafood if you are traveling on the coast, salad with soft boiled egg and chicken, etc. You can always ask for your food to be cooked in real butter. If they don’t have real butter, ask for no vegetable oils, and add your own fat on top. 

8) Stay away from:

• Table salt - most places are familiar with requests for low/no sodium. Ask for no salt, and then add your own quality sea salt!

• Vegetable oils - just plain say no. They’ll make you sick, it’s not worth it. Add your own butter or olive oil. 

• Fake butter (margarine, butter spreads, individually wrapped butter pads - who knows what is in these!?)

• French fries - these munchables are satisfying for such a short amount of time. If you can get something else enjoyable that will last longer, go for it! Once you forego fries a few times, it becomes really easy to skip them on the regular.

• Sugary coffees - can you get a plain coffee and add real cream? You can even sprinkle some cinnamon and drizzle honey on top if you are feeling really special. 

• Display case baked goods - these are typically filled with sugar, poor quality flour (even the gluten free ones!) and fake oils. Usually we don’t really want them, they are just staring us in the face. If you’re especially hungry with no other options, go for a breakfast burrito or parfait instead - while they usually do have some undesirable ingredients, they do usually contain some protein and natural ingredients that can help sustain you better than pastries until you can get some more quality food in your belly!

Bonus:

Remember that vacation does not need to be all about food! Plan some outings and activities that are not centered around what you are eating. Food certainly is an element of celebration, relaxation and vacation, but it should not be an obsession. Let food be a lovely part, but not the core, of your daily life.

Finally, remember that if you have been eating well at home, healing your gut, reducing your sugar, you have been preparing yourself well to be able to adjust to some new and different foods. Try not to obsess and stress over your food. Do your best, enjoy your trip, eat yummy foods and move on. 

Happy traveling! 

Natural Electrolyte Drink Recipe

There are many reasons why an electrolyte drink may be needed. You or your child is sick and is getting dehydrated. You’ve spend a lot of time outside in the hot sun. You haven’t been getting enough minerals through your diet so your cells are dehydrated. In each of these cases, you will find this electrolyte drink to be refreshing to your body and taste buds!

You probably recognize the common symptoms of dehydration, such as thirst and a headache, but did you know that fatigue, irritability, difficulty concentrating, temperature regulation problems, poor sleep, and more are also symptoms of dehydration.

That’s because dehydration is not as simple as a deficiency in water. It also means an imbalance of water and electrolytes (minerals) in our body. To be in good health, we need to maintain a balance of minerals and water in three places: inside our cells, outside our cells, and in our blood stream. Water does not maintain this balance, minerals do!

Remember back to your days of chemistry and biology. Do you remember learning about osmotic balance across a semi-permeable membrane? That’s what’s happening all the time in our bodies. Both our cell walls, and our blood vessel walls are semi-permeable membranes. The water will naturally move to cause an even dilution of our minerals and other “stuff.” If we do not have enough minerals inside our cells, then less water is needed to make the proper ratio, and our cells will be dehydrated. This impairs their function, and leads to the metabolic symptoms listed above.

This cellular dehydration will trigger thirst. Which was helpful when we drank water from the ground that was naturally full of minerals. But most of us drink treated water, which have very few minerals left. This is why adding some type of mineral, like a tiny pinch of Celtic or Baja Gold sea salt to every glass of water we drink is a good idea.

But there are some times when we get behind, and need more concentrated electrolytes. This was always true, and is not just a modern problem (although our treated water probably makes us more prone to it in recent time). When we need concentrated electrolytes, we can get it in several different forms. Bone broth is an excellent electrolyte drink. Meat stock and other foods that contain gelatin can also be nourishing in this way, especially when you add salt to taste. But if you don’t feel like food, you can make your own electrolyte drink with citrus juice, specifically lemon or lime juice.

Natural Electrolyte Drink Recipe

8 oz filtered water

juice of 1 lemon or lime*

1/8-1/4 tsp sea salt (Celtic or Baja Gold are best)

Directions:

Fill up a glass or jar with approximately 8 oz of water, and add desired amount of sea salt. Next roll your lemon or lime on the counter, applying pressure, until it feels more squishy inside. This means the juices have been released. (This will make juicing easier, and will also increase the amount of juice that will end up in your drink.) Cut the lemon or lime in half, then squeeze the juice into the water. Use your discretion, you may need to use 1.5-2 fruits if they are small or dry. Then stir and enjoy!

Listen to your body as you are drinking it. Sip or gulp as directed by your taste buds and intuition. I like to make mine in a pint mason jar with a lid, so I can bring it with me and sip on it throughout the day. It is great anytime, not just when you are sick or out in the sun. Minerals are necessary to health, and if you are feeling tired, run down, tense or just “off” you may need more of them. Try this drink out and see how it feels!

*Lemons and limes are different in their nutritional and electrolyte make-up. I would recommend defaulting to limes, as this seems to be more hydrating. But you can experiment with lemons as well to see which your body likes best!

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Natural Electrolyte Drink

Author: Amy Mihaly, Be Well Clinic

Ingredients

• 8 oz filtered water
• juice of 1 lemon or lime*
• 1/8-1/4 tsp sea salt (Celtic or Baja Gold are best)

Instructions

1. Fill up a glass or jar with approximately 8 oz of water.
2. Add desired amount of sea salt.
3. Next roll your lemon or lime on the counter, applying pressure, until it feels more squishy inside. This means the juices have been released. (This will make juicing easier, and will also increase the amount of juice that will end up in your drink.)
4. Cut the lemon or lime in half, then squeeze the juice into the water.
5. Use your discretion, you may need to use 1.5-2 fruits if they are small or dry. Then stir and enjoy!

Crème Fraiche

So you know what sour cream and yogurt are, maybe you’ve even dabbled with kefir a bit, but have you ever heard of creme fraiche? This is a go-to for my family, we try to make sure we always have a supply! It is not only delicious, but it is full of probiotics and high quality fat (so it’s very helpful for anyone dealing with constipation). For anyone who can do dairy, I recommend you try it out! A lot of the “sour cream” sold commercially in the United States is technically creme fraiche, but when you make it at home it is so much better (of course), and it is actually very easy to make! 

Check out the recipe below, and happy culturing! 

Ingredients for crème fraiche:

• 1 pint raw cream or organic heavy cream from grass-fed cows (pasteurized is ok, just not UHT pasteurized - note the difference between methods with raw and pasteurized)

• ¼ cup culture (whey, yogurt, or previous crème fraiche*)

Directions for Crème Fraiche:

• Pour cream into small pot, place on stovetop

• If using raw cream, slowly heat to 100-110F.

• If using pasteurized cream, slowly heat to 180F then let cool to 100-110F

• After appropriate heating is done, pour into a pint-sized wide-mouth glass jar (mason jar style)

• Add your culture, stir to combine

• Cover and leave on counter for 24-36 hours**

• Store in the fridge.

*If you use whey, you will have a thinner product. If you use yogurt, it will be thicker, if you use a previous crème fraiche, it will be creamier.

**The longer it sits, the more sour and more probiotic it will be.

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Crème Fraiche

Author: Hollie Bigham, Be Well Clinic

Ingredients

• 1 pint raw cream or organic heavy cream from grass-fed cows (pasteurized is ok, just not UHT pasteurized - note the difference between methods with raw and pasteurized)
• ¼ cup culture (whey, yogurt, or previous crème fraiche*)

Instructions

1. Pour cream into small pot, place on stovetop
2. If using raw cream, slowly heat to 100-110F.
3. If using pasteurized cream, slowly heat to 180F then let cool to 100-110F
4. After appropriate heating is done, pour into a pint-sized wide-mouth glass jar (mason jar style)
5. Add your culture, stir to combine
6. Cover and leave on counter for 24-36 hours**
7. Store in the fridge.
8. *If you use whey, you will have a thinner product. If you use yogurt, it will be thicker, if you use a previous crème fraiche, it will be creamier.

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