Browsing Category: Lunch

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 the 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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  • Such upsetting statistics: 54% of Americans have normal blood sugar, 34% have prediabetes, and 12% have diabetes. Literally half of our population has high blood sugar levels! Talk about an epidemic and a true reflection of our horrible food environment. It’s not a personal willpower problem bc willpower has not changed in the last 50 years. But our food environment has dramatically. Eating dessert for breakfast and calling it cereal and donuts, pouring packets of sugar into coffee to get that dopamine hit, living in a society where Olympic and professional athletes sell out and allow themselves to be advertised drinking Coke, eating “protein bars” that are in fact loaded with sugar, having easier access to sandwiches and French fries than a truly healthy meal, ordering a salad as the healthy option to unknowingly get a sugar high from the salad dressing and dried fruit—IT ALL ADDS UP! Last year I led a group nutrition course for type 2 diabetics. Their doctors had put them on tons of different meds and told them to “eat healthy”. Thankfully we had the opportunity to pilot a ketogenic program with them. Within one week of changing their diet their blood sugar levels began to drop and meds were adjusted. This is not a willpower problem! It’s an environmental problem where the food industry loads people with sugar and then big Pharma loads them up with meds when the sugar adds up! The only way to change this is for us to continue voting with our forks! End rant!
  • If you want to feel productive, focused and energized throughout the day, look no further than your morning breakfast and routine. If you’re still eating cereal and drinking OJ, Id recommend ditching those as the first step! Especially since 92% of cold cereals in the US have added sugars. Read more in my latest post on creating an optimal morning and fueling your best in the AM which is up on beingbrigid.com. It includes my thoughts on intermittent fasting, meditation, coffee, the best way to break the fast and more! #morningroutine #breakfast #meditation #intermittentfasting #fasting #morningfuel #coffee #functionalnutrition #functionalmedicine 📸 @leighrichards
  • Sitting here on a foldable camping chair in a house that is completely torn up but breakfast is still 👌! Simple Mills G-free Pancakes topped with peanut butter, organic berries and a drizzle of maple syrup with a side of bulletproof coffee. Hoping your Sunday is a little less chaotic than ours! #sunday #pancakes #glutenfree #paleo #treatyoself #healthyish #organicaf #mindbodygreen #simplemills
  • Our beta test for a new functional nutrition company that I’ve been working on under @markhymanmd is underway! Meet our little poster child who’s been starting every morning with a nutrient-dense smoothie...just like her momma @roneats! Find out more about what our team is up to with our personalized nutrition program at @root.nutrition or findyourroot.com!
  • So many of us sit ALL day long, crouched over electronic devices. But a new American Cancer Society study demonstrates that it’s killing us—literally! Sitting for 6+ hours a day was associated with a 19% higher risk of all cause death compared to those who sit for 3 hours or less. There was an especially high risk of death associated with 14 of 22 measured causes including diabetes, heart disease, cancer, stroke, suicide, Parkinson’s disease, Alzheimer’s disease and more. In previous studies this risk has been independent of how much moderate-vigorous intensity physical activity you get. Main message: stand more, sit less, move your feet, take the stairs, do lunges in the hallways or pushups in between calls and stretch your body as much as possible! Even if it means making your own make-shift standing desk! How many hours do you sit per day?!? #sitless #movemore #moveyourbody #functionalmedicine #10000steps
  • Lots of water related injuries from tubing but still smiling with my favorite people!
  • Happy 4th of July! One of my favorite holidays of the year! I’m working all day but so excited to celebrate this weekend! I hope you guys are celebrating or relaxing today! Enjoy these Very Berry Gluten-free Tarts! ❤️💙🇺🇸 Serves: 12 
Prep Time: 15 minutes 
Freeze Time: 1 hour 
Cook Time: 20 minutes 
Ingredients: 
For the crust 
1 1/2 cup raw almonds 
1/4 cup raw walnuts 
4 tbsp grass-fed ghee, melted 
1 tbsp packed brown sugar 
2 medjool dates, pitted 
1/2 tsp sea salt 
For the filling 
1 cup blueberries 
1 1/2 cup strawberries 
¼ cup unmodified potato starch 
¼ cup pure maple syrup 
Juice from 1 lemon 
¼ tsp sea salt 
Instructions: 
1. Add almonds, walnuts, brown sugar, dates and salt to a food processor. Pulse until finely ground. 
2. Stir in the melted ghee. 
3. Once ingredients are mixed thoroughly, remove from the food processor, transfer the crust to a glass bowl and place in freezer to cool for about one hour. 
4. Preheat the oven to 350 F. 
5. Grease a traditional size, 12-cup muffin pan with coconut oil or ghee. 
6. Remove the crust from the freezer and press the nut mixture into each muffin tin to create a crust that's 3/4 of the way up each cup and is hollow. Be sure to evenly pack the nut mixture. 
7. In a large bowl, combine berries and unmodified potato starch, mix together well. 
8. In a small bowl, whisk maple syrup, lemon juice and sea salt. 
9. Pour the liquid mixture over the berries and stir gently. 
10. Pour the berry mixture into each muffin cup, until the cups are about 3/4 filled. 
11. Lightly cover the pie with a sheet of aluminum foil while baking. 
12. Place the tarts in the oven for 20 minutes or until crust is lightly golden brown and the filling starts to bubble. 
13. Remove tarts from the oven and set on a wire rack to cool completely. 
14. Recommended to store the tarts in the freezer and serve cold!
🇺🇸
#4thofjuly #fourthofjuly #holidaytreats #proudtobeanamerican #redwhiteandblue #america
  • A month ago we were waking up to the most incredible view in Iceland, practicing yoga next to this stream and making breakfast while watching the sunrise (well kind of rise...it never actually got fully dark when we were there)! Nothing beats being able to slow down, de-stress and experience the beauty of this world! What’s your top vacation spot with beautiful nature?! Anddd would you move to Iceland with me?! 😁🌅 🍃🌍💫
  • One year ago today @juliefoucher @daniurcuyomd and I were riding around on my Grandmas John Deere! 😂 We also launched our Functional Feed subscription program combining functional medicine, nutrition and movement. After connecting with so many of our amazing participants and learning SO much, we’ve decided to restructure. Im so thankful for all the backend work from @lifeofthecakes who also continued to ask “is this getting us closer to where we are trying to go?” and “are we providing the most value possible?”. And the honest answer was no! We want to provide more education so we are working on pivoting to an online course for our @healthyselfreset community. More info coming in a few months! If something doesn’t feel exactly right in your life or career, it’s never too late to pivot! Shoutout to everyone that made the program possible: my amazing mom, @lifeofthecakes @leighrichards @laurenshelar @stevencriminal @anjliwashere @eatlovewithlove And thanks to all the advice from @dhrupurohit! 💗💗💗 #healthyselfreset #johndeere #farmlife #functionalnutrition #functionalmedicine
  • You guys know that I’m all about eating foods that contain probiotics but not when it comes to processed foods that sprinkle on a few strains! Don’t fall for processed foods with probiotics that won’t even survive the acidity of your stomach in order to make it to your gut! I was about to do a #wednesdaywisdom but just realized it’s Thursday! Where has the week gone?! What’s the craziest product you’ve seen with added probiotics?! #guthealth #probiotics #byeprobioticchips #guthealthmatters #realfoods #cleaneating #functionalnutrition
  • Last week I had a blast with @mindbodygreen and @quaker, doing one-on-one nutrition sessions and a workshop on the New Science of Morning Routines at Revitalize. Unlike many wellness influencers, I don’t do many paid partnerships but I joined my favorite wellness website & this food company because they just announced and demoed their brand new overnight oats with NO ADDED SUGAR. I’m celebrating the fact that big food companies are slowly moving in the right direction and are listening to the consumer-driven movement that’s happening. Quaker is a company that has the ability to influence food offerings for people at every level...not just wealthy people that shop at high end stores because they are accessible and affordable. And I’d love to think that in the future, a person living in the inner city of Cleveland will have the option to get overnight oats at the gas station that arent loaded with sugar! I don’t eat oats very often but I do recommend them to plenty of my clients. Because of this I was initially hesitant to agree to the partnership. But the amazing advice that I got from my boss and friend, @dhrupurohit was that we need to celebrate companies for doing what’s right just as quickly as we criticize them for doing what’s wrong. So I’ll be over here celebrating Quakers new overnight oats with chia and no added sugar as a fiber-rich, digestion-supporting breakfast option that will be available in stores soon. Just know that I don’t take partnerships lightly and I’m not willing to partner with just anyone that wants to shell out some cashflow. For anyone that knows me, you know that I’m not easily bought. At the end of the day, I value my own integrity and the quality of the content and brands that I promote to all of you WAY more than a little extra cash! Keep fighting the good fight and voting with your fork/spoon and I will continue to be 100% transparent about anything that is paid or sponsored! #sponsored #quaker #mindbodygreen #oats #partnership #momoneymoproblems #noaddedsugar #foodismedicine
  • Cinnamon power balls on deck b/c these babies have healthy fats and protein plus 5g of fiber in 2 balls! That’s about 10-15% of your total daily needs (I’m not great at math so in case I messed that up... 40g or more total) 😜🤓! And it’s 100% real food fiber...non of the fake fibers that are added to foods! Search the recipe on Beingbrigid.com! #powerballs #energyballs #healthysnacks #fiber #healthyish #healthyfats #bulletproof #digestivehealth #guthealth 📸 @leighrichards

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