Daily Archives: November 27, 2015

Brigid Titgemeier, MS, RDN, LD

Welcome to BeingBrigid--my functional nutrition hub! I'm Brigid, a Functional Medicine Registered Dietitian Nutritionist with a food first philosophy to treating and preventing chronic disease. I started my career as a Founding Dietitian at the Cleveland Clinic Center for Functional Medicine and have since transitioned to building a functional nutrition consulting business. I use this site to express evidence-based nutrition recommendations and resources plus nutrient-dense, gluten-free recipes!

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  • Some of my favorite detox-promoting fruits and veggies (cabbage, kale, pomegranate seeds, lemons)! The liver helps the body remove environmental toxins by converting them from fat-soluble to water-soluble. That allows for them to be excreted through the urine, sweat and stool. 💁‍♀️This process can increase free radicals which is why it’s key to have enough colorful fruits and vegetables in your diet! The phytonutrients in colorful produce helps decrease free radical activity which leads to lower inflammation. All the more reason to load your plate with colorful plants! Read more in my latest article-the link is in my bio! #eattherainbow #detox #eatyourveggies #functionalnutrition #liverdetox
  • A food intolerance or sensitivity is not the same as a food allergy! Listed above are the most common food allergies. Allergies to food are an IgE response to the protein of the food which puts a person at risk of anaphylactic shock. IgG or IgA testing is done for food sensitivities or intolerances (a different type of immune response that often changes with time and exposure to different foods). So if you eat tons of eggs, wheat or any food all of the time then you are more likely to get flagged for having an intolerance with IgG tasting. A new study just found that 1 in 10 adults has a diagnosed food allergy, however 19% of adults report having a food allergy. Note: reacting adversely to a food is not the same as having a diagnosed allergy. Read more about this from @n1_nutrition and @healthline!
  • Should your new year include a detox diet? Detoxing is a very polarizing topic—lifestyle bloggers often recommend them while healthcare professionals and people in academia will say that they are not necessary. I consider myself to be in both worlds but am leveraging my roots in academia to bring you the science. In honor of the new year and Day 1 of the @healthyselfreset, Im breaking down all of the basics of detoxification. Checkout my quick video on detox with @townhallohc (in my stories) and head to my website to read more about detoxing, your exposure to toxins, and how you can mitigate them with nutrition! Link is in my bio! Tag a friend who might be confused about this topic too! 📸 @timfromohio #detox #functionalnutrition #functionalmedicine
  • Eating well is a practice. Exercising is a practice. Meditating is a practice. Just like any sport. .

It requires showing up for the practice. With sports, no one expects athletes to make every single basket—not even Lebron James who’s one of the best basketball players of all time! He still misses shots and fouls and get turnovers. .

For some reason when it comes to lifestyle choices, people expect themselves to be perfect 
eaters, yogis, crossfitters, and zen meditators overnight. But that’s not how it works! .

Stop terrorizing yourself for ‘messing up’ or eating chocolate and just show up for practice! Practice in the kitchen, practice eating new foods, practice changing your taste buds, practice implementing new routines. If your goal is to be perfect then you will continue to disappoint yourself over and over again! .

If you would like to practice consistency, new recipes/workouts and a new routine then sign up for the @healthyselfreset ! @juliefoucher @daniurcuyomd and I created these tools to help you continue practicing and experimenting! And we also have the community that can help support you—think of them as the team that will show up for practice with you! #functionalnutrition #functionalmedicine
  • Who wants to get smarter & sharper in 2019?! 🙋‍♀️ I’m sharing my fav foods for 🧠 health to incorporate in your diet in 2019. And creating an excuse to eat more 🥑! .

1. Avocado – loaded with vitamin E which may help reduce cognitive delay and improve coordination and balance on top of lots of monounsaturated fats. One large study found that it may help to decrease oxidative stress – a main culprit in brain related diseases. . 
2. Turmeric – provides curcumin, the active ingredient of turmeric and has been used medicinally for thousands of years. Curcumin may help prevent Alzheimer’s Disease. A major study found that turmeric may help break apart amyloid beta in the brain (which may cause plaque). .

3. Wild salmon – high in anti-inflammatory omega 3 fatty acids and has been found to assist in keeping arteries in the brain clear of plaque. Protects neurons, may prevent memory impairment, and has also been shown to decrease depression. . 
4. Strawberries– a study in Journal of Neuroscience found that mice fed strawberry extracts had less of a cognitive decline than rats fed “regular” rat feed. The combination of these foods found a direct link to reversal of brain cell aging. . 
5. Mixed nuts – not only contains healthy fats which are beneficial to brain health by helping blood flow but also contains magnesium which aids in signal transmission between neurons. . 
6. Turkey – This is a great source of B12. B vitamins (B6, B9, & b12) help prevent the buildup of homocysteine in the body. Homocysteine may decrease cognitive function.  Turkey also contains tryptophan, an amino acid essential for protein synthesis. .

7. Oysters – this gift from the sea is especially high in zinc. Six medium oysters contain over 400% of your daily zinc needs. Zinc is important for your immune function and your brain health, especially after injury. Dietary supplementation after injury has shown to significantly improve cognitive behavior. (Neurorehabil Neural Repair. 2012) .

8. Green Tea – contains flavonoids which are thought to have neuroprotective actions within the brain and the potential to promote memory, learning, and cognitive function. 
#functionalnutrition
  • I work with a lot of my clients on setting intentions. The word intention resonates with me more than resolution—probably because resolutions imply that there’s something about you to “fix”. When setting your intentions for the year of 2019, remember that the energy that you put in increases the energy that comes out. And the more that you produce, the more that you can show up and give! That energy input of course includes foods but it doesn’t stop there! It also includes your thoughts, prayers, environment, relationships, etc. So if you’re always feeling tired, negative, victimized, etc. then start to assess what you are allowing to enter! #functionalnutrition #functionalmedicine #beingbrigid #energy #intentions #intentionsetting
  • Happy new year! My first post of 2019 is the official announcement of the 3rd year of the HealthySelf Reset which starts next week! I’ve partnered again with functional medicine doctors @juliefoucher and @daniurcuyomd to help you start off the new year as your healthiest and best self. Our FREE 28 day program focuses on three pillars: Nourish, Move and Connect. What’s included? 28 days of functional nutrition meal plans, product lists, workouts, and additional support from us and the thousands of people that are part of this community. Go to www.healthyselfreset.com to signup and if the program has helped you in the past, tag a friend below that you’d like to encourage to signup! @healthyselfreset
  • Make space for your dreams by giving up something that is no longer serving you. .

At this time last year I spent hours and hours meditating. I invested time and energy into growing stronger mentally which led me to leave my job at the Cleveland Clinic Center for Functional Medicine. I stayed longer than I should have bc that place felt like a baby to me-something I gave my heart and soul to in order to help create. But in time the environment became less and less conducive to my health and well-being. .

It was one morning that I was meditating and all of this came together for me. I decided after my meditation that I would walk into work and put in my notice that day. People asked what I would do next and I would respond “I’m trusting in the universe”. My dad helped review my finances with me after I quit and said “at this point, you should consider grocery shopping optional because you will hardly be able to cover your rent and student loans.” (I was like...dad do you even know who you’re talking to when you tell me I can’t grocery shop?!? 😂) .

Fast forward one full year and I have never looked back. Soon after I let go of something that I was holding onto and trusted in the universe’s plan, my life expanded in so many ways. I met my boyfriend about one month later and we started a distance relationship, something I never could have done if I weren’t working mostly virtual. I started consulting for the most amazing team who taught me so much, I started building my vision of the perfect functional nutrition consulting experience and began working with executives on their nutrition and lifestyle. .

I’m currently in the process of moving most of my life to Florida to be with my boyfriend this winter (although I will still be back in Cleveland regularly). Im trying maintain that same mindset of letting go and trusting. My hope is that you can do the same for yourself as you plan for 2019. So much of living a life of wellness is listening to your own internal compass or your gut feelings-even when it’s scary. The payoff is always much greater than the risk! #dreambig #letgo #icanfinallygroceryshop #functionalnutrition #practicewhatyoupreach
  • Chocolate caramel pecan treats... need I say more?! 🍫🥜👅 You’ve probably heard that sugar is inflammatory, which it is. No duh! When eaten regularly, it can also destroy the balance of the microbiome which is one of the many reasons that I will never agree with the ‘all foods fit’ mentality or ‘everything in moderation’ bc you can make up ANY definition for what moderation actually is. But at the same time, it’s important to enjoy yourself sometimes and eat a few chocolate caramel pecan treats! Here’s one of the best interventions for sugar binging: permission and acceptance! ❤️🍫🤗 #chocolate #happyholidays #caramel #stressrelief #bodylove
  • There’s nothing like a warm cup of cozy tea this time of year. Not only is it super warm and amazing but it also provides phytochemicals that help keep you healthy during flu season, improve your gut microbiome, and lower levels of inflammation. -

I’m usually all about Turmeric Ginger or Ginger Lemon or Cinnamon Tea so I created a blend of all of those powerful ingredients! I’m calling it Anti-inflammatory Cinnamon Lemon Ginger Tea. 💁‍♀️🍵You just need a big pot of filtered water, a few antioxidant-rich ingredients, maybe some comfy slippers and a blanket and the rest is pure magic! Here are some of the antioxidant rich ingredients: .

Cinnamon
Cinnamon is a rich source of many antioxidants, one of which is called cinnamaldehyde. These antioxidants can help lower inflammation, oxidative stress and blood sugar levels. A 2016 study showed that individuals who used cinnamon twice per day (in capsule form) for two months had lower levels of total blood sugar and 2 hour post prandial blood sugar (meaning lower blood sugar two hours after consuming 75g of carbohydrates), & improved insulin sensitivity. .

Ginger
Ginger root has powerful anti-inflammatory properties and because of that, research shows that it can serve as a pain reliever, especially in those with arthritis and athletes that experience soreness after workouts. Muscle pain and even soreness are associated with higher inflammation which ginger can help quench. In a 2010 study researchers took a group of individuals and instructed them to do muscle pain-inducing workouts over an 11 day period. The group either consumed two grams of ginger per day or they did nothing. The group that consumed ginger experienced a 25% lower level of exercise-induced muscle injury/pain within 24 hours each workout. .

Lemon
It should come as no surprise that lemons are rich in vitamin C, also known as ascorbic acid. Vitamin C's anti-inflammatory benefits are not only effective for reducing risk of getting a cold but also for reducing risk of cardiovascular disease, stroke, and more. #linkinbio #teatime #liquidmagic #functionalnutrition
  • We are trained to function off of bandaids. Apply this cream for your acne, or even better, take this toxic Accutane drug. Take this steroid for your Ulcerative Colitis, an inflammatory disease but continue eating your inflammatory diet. Take Tums to provide fast heartburn relief or a proton pump inhibitor instead of getting rid of triggers like caffeine, alcohol and dairy. Take birth control if you aren’t getting a period. And the most popular of all: take an antibiotic as a “cure-all” for one million different things because the doctors have no idea what’s actually going on. .

You’re probably realizing that the bandaids don’t help treat the cause of your dysfunction! Why do you have zits all over your face? Why do you have heartburn? Why can’t you go to the bathroom for days? Why do you have so much inflammation? .

You deserve to know WHY in the heck your body is not functioning optimally! Rip off that bandaid and start to ask, WHY!?! This is exactly what I feel called to help people do—rip off the bandaid and dig into diet and lifestyle factors that may be contributing to your symptoms. .

If you are looking to work one on one with a super experienced team of functional nutrition dietitians, please message me and let me know. I’ll be releasing our new functional nutrition company in early 2019 but for now, we are still testing on a small market which means our services are much less expensive. Prices will increase on Saturday December 1st so message me if you want to get in now and we can send you more details! ❤️ . 
#mindbodygram #functionalnutrition #functionalmedicine #beingbrigid #healing #rootcause #nutrigenomics #detox #plantbased #wholefoods #organic #plantfoods #wellness #dietitian #cleaneating #instahealth #wholefoodnutrition #letfoodbethymedicine #immuneboost #movenourishbelieve #selfcare #healthiswealth
  • I strongly encourage many of my clients to stop reading so much about their health on the internet. That includes no more googling all of their symptoms, listening to a million health-related books and podcasts, etc. For many of the people that I’ve worked with, the key to health and happiness is not a lack of information on what to do but rather a lack of attention and connection that they have to their bodies. .

An easy way to start is to think of plugging headphones into your thoughts, feelings, gut reactions a few times each day. No need to over think it—just a basic check-in. .

Become more aware of your energy. How often do you center your energy where you are fully present with yourself? How does your energy change in certain environments or around certain people? .

Notice your ability to digest food. Is your digestion influenced by certain foods that you are eating? How does it change when you are rushing and eating quickly? Are you having a bowel movement every day? .

Trust your ability to listen to various signs and symptoms and make necessary adjustments. Of course I always think it’s valuable to work with a functional medicine dietitian or nutritionist but often times you can figure out the basics! .

The internet is a beautiful resource but all of the facts will never be able to replace your internal wisdom and awareness. Now tell me, are you in need of step #1 and/or step #2?! #functionalnutrition #mindright #bodyawareness #lessgoogling #morelistening