Daily Archives: December 27, 2016

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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  • 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 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 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. .

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
  • Basically everything that nutrition should be! Cant wait to share some one the things I’ve been working on in 2019....we are moving the field of nutrition forward! I would say ‘tag a friend that could benefit from this approach’ but that would be way too many friends to tag! 😂 So instead...tell me what better nutrition looks like to you! #mondaymotivation #functionalnutrition #realnutrition #foodismedicine #personalizednutrition
  • This past week I presented at DDR Corp and discussed the best ways to convert your pantry and kitchen to your medicine cabinet. Pomegranates are one amazing example to load up on. They are rich in ellagic acid which inhibits inflammation (NFkB)! And just as importantly, they are colorful and delicious! The foods that you put in your kitchen can be the center of your medicine cabinet. What foods do you keep in your pantry?! #foodismedicine #antiinflammatory #pomegranates #kitcheninspiration #cleveland #cle
  • Feeling super hydrated from my IV last night. @bobbytgeorge and I are all about biohacking! I got the “fountain of youth” which is a combination of nutrients + glutathione for detox support. It was my first IV treatment ever. Have any of you gotten an IV for an additional boost? You can find out more about this new @hydreightcle company in our interview with @cleveland19news airing Monday. Also, how cute is @townhallohc’s new banquet space?! 📸 @kaylabarnes #cleveland #ivnutrition #cle
  • When you live in a society of people addicted to being busy and disconnected, it can be extra hard to save more time for rest and relaxation and dive into your stressors. But it's one of the best things that you can do because high levels of perceived stress that go unaddressed are one of the primary causes of adrenal dysfunction or HPA Axis Dysfunction (sometimes referred to as adrenal fatigue). .

In a healthy adrenal state, this is what you would see- a ‘normal’ cortisol curve. Cortisol levels are supposed to be highest in the morning, helping you feel alert and then they curve off as the day goes on. When you are constantly stressed (which 75% of you reported last week in my IG poll), it can lead to elevations in cortisol and fluctuations throughout the day. For instance, if you are stressed all day long and then you can’t sleep throughout the night, your cortisol levels could be elevated in the evening. .

Learn more about your adrenals, common symptoms of adrenal dysfunction and the best tips for supporting your adrenal health. This latest article is one that I promised you all two months ago and it’s finally up on https://Beingbrigid.com. This one is extra personal for me as many of the recommendations that I discuss are things that I’m still working on incorporating into my own life! If you struggle with finding balance, overcommitting, overtraining then this one is for you! Let me know what you think! 
#adrenalhealth #healthyadrenals #adrenaldysfunction #functionalnutrition #beingbrigid #nourish #stress #stressless #exhaustion #burnout
  • The week after halloween seems like the perfect time to be talking about all things blood sugar and carbs. Carbohydrates come in many different forms: think natural sources like veggies and fruits as the best staples, other options like grains and beans, and more refined/processed carbs like cookies, white pasta, popsicles, donuts, etc. Loading up your fork with high carbohydrate foods at all meals leads to high blood sugar levels, insulin resistance, weight gain and inflammation for basically everyone. .

High carb diets directly increase blood sugar levels and lead to insulin resistance. Insulin leads to weight gain, we're talking that tire around your mid-section through lipogenesis aka fat storage and the storage of glycogen. Insulin is a fat storing hormone so when it's high, it's basically impossible to drop those lbs, not to mention it's highly inflammatory. Insulin resistance is best thought of as 'pre-pre diabetes' BUT it's something that doctors rarely check. .

More than 1/3 Americans has pre-diabetes and approximately 90% of them don't even know it. As people keep munching on their carbs and not moving their bodies, they eventually develop type 2 diabetes. Side note: Medicare only covers nutrition visits with a Registered Dietitian when a person has full-blown diabetes rather than when it's easier to actually reverse in pre-diabetes. Thank you health insurance! :) .

This increases risk of type 2 diabetes and even Alzheimer's Disease, which is referred to as Type 3 Diabetes in functional medicine. Research shows that people with high blood sugar levels, even without being diabetic, are at a higher risk of Alzheimer's Disease. Blood sugar balance is the name of the game for controlling inflammation, lowering fat-promoting insulin, and reducing risk of neurodegenerative disease! Generally speaking, I recommend no more than 1-2 servings of starchy foods (preferably berries, apples, sweet potatoes, etc.) with a meal. Also do any of you check your blood sugar levels? This is something that I do regularly. Now question: do you like these long posts? Or do you prefer the cute food pics?! I want to know! .

#bloodsugarbalance #bloodsugar #lowcarb
  • Happy Halloween week! 🎃 I’m all about celebrating with an occasional sweet treat.

Here’s some of my Halloween favorites: Favorite costume: Jamaican Bobsled Team. Favorite candy growing up: Reese’s Cups for sure! Bc I’m in love with anything chocolate and peanut butter. Anyone else?! .

Checkout these Chocolate Peanut Butter Cluster Cups on my website for a healthier alternative to Reese’s Cups. Link is in my bio. Happy Halloween week! 👻🖤🧡. #functionalmedicinedoeshalloween #halloweentreats #peanutbutter #chocolate
  • Hey Fridayyy! I'm dropping in to share this thought thats been bouncing around in my 🧠 for the last few months. It's easy to perceive that people who are physically fit must be physiologically healthy. B/c strong muscles obviously means that a person is healthy!? That’s definitely something that the perfect bodies on Instagram make you believe 💪 💪 #gainz .

But really the way that a person looks on the outside does not necessarily indicate the inside. Many of my clients are very physically fit--regular crossfitters, iron man competitors, etc. What you don't see under the muscles and incredible level of fitness is all of the constipation, bloating, amenorrhea (no period), exhaustion, mood swings, asthma, brain fog, low immune system and dysfunction. .

In pursuing your own health, don't confuse fitness with health and wellness. They can go hand in hand but one does not automatically equal the other. When improving your level of fitness, be sure that you aren't doing it at the expense of your gut health, adrenal health, hormone levels, etc. And plan plenty of rest/relaxation days! .

Hit me up below or in my DM if you can relate to this in your own life! 💕

#functionalmedicine #functionalnutrition #functionalfitness #crossfit #fitness #health #wellandgood #mindbodysoul
  • Today is one of my favorite days of the year --National Food Day! A day to celebrate whole, local foods and the environment. @food_day 
Couldn’t think of a better way to celebrate than with this large study that was just published in JAMA this week! Aka the Journal of the American Medical Association which is one of the most legit medical journals out there! The researchers demonstrated that individuals who ate more organic foods were less likely to develop various forms of cancer. This does not by any means demonstrate cause and effect but it is super promising! 
The top foods that I always recommend purchasing organic are: the Dirty Dozen produce list by @environmentalworkinggroup, all meats, eggs, and any dairy. Happy Food Day! I hope you go out with a veggie bang! 
#wholefoods #foodday #functionalnutrition #realfood #cleaneats #foodismedicine #organicAF #organic @moegirl28
  • One of the most powerful choices you make everyday is the quality of food that you put into your mouth. Not bc you want to fit into a certain size jeans or get a 6 pack. But bc eating low quality, inflammatory foods, ESPECIALLY too much sugar can create a leaky gut and/or gut dysbiosis. This leads to the release of inflammation that gets sent to the brain, influences your HPA axis (strengthening your fight or flight response), production of BDNF and also impacts your ability to synthesize neurotransmitters. The result of this gut dysfunction is an increased risk of mental health disorders and neurodegeneration. And may partially explain the skyrocketing incidence of Alzheimer’s Disease. Eat like your brain depends on it because it actually does! #functionalmedicine #functionalnutrition #gutbrainaxis #mentalhealth

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