Browsing Category: Salads & Sides

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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  • This past week, a study published in the European Heart Journal found that air pollution may be contributing to more deaths every year than smoking. The study looked at data on air pollution exposure and found that there may have been as many as 8 million deaths associated in 2015. It’s estimated that smoking is associated with 7 million deaths each year, meaning the risks of air pollution have been drastically underestimated!!
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This past week, I wrote an article on the seven most important nutrients to support a non-toxic body. These include amino acids, sulfur containing vegetables for glutathione production, B vitamins, magnesium, selenium, fiber, and antioxidants (vitamin C and lipoic acid). ⁣
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Until we have stricter regulations that lead to improved air quality, less exposure to heavy metals and fewer toxins, your diet is one of the most important ways to protect your cells from the oxidative damage and inflammation that can result from such exposures! Because I’m not sure how effective it is to hold your breath for as long as possible after passing people who are smoking—who else does that every time!? As a side note: my family hates when I use the word ‘toxins’ because I tend to overuse it! ⁣
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There is still so much being data being collected on this topic and so much that we don’t know. But important for you to be aware of! The link to my latest article is in my bio. Tag a friend below that you want to share this important message with! ⁣
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#toxins #airpollution #detox #healthyliving #functionalmedicine #functionalnutrition #brainpower #nutrition #cleaneats #foodismedicine #eatgoodfeelgood #foodisfuel #pegan #paleo #healthyliving #healthyeating #biohacking #guthealth #brainhealth⁣
  • Hey Fridayyy! It’s been a week! A few updates for you guys. The first is that my latest article is up on Beingbrigid.com. This week I’m circling back to detox and talking about the key nutrients to support a non-toxic body. It’s a little heavy on the science for all of the nutrition nerds out there. ⁣
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Next update is for all of my non-coffee drinkers. 🙋‍♀️ I’ve been making this green tea bulletproof latte and it’s better than anything you’ll find at Starbucks! It makes a ton—like 3 cups that I sip throughout the morning. Putting the recipe below. Have a great day! ⁣
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Green Tea Bulletproof Latte⁣ 🍵 
1 green tea bag⁣
1 cup unsweetened almond milk ⁣
2 tsp MCT oil⁣
1 scoop collagen ⁣
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Boil water for tea. ⁣
Add tea bag and let steep for 3 min. ⁣
Pour into blender. ⁣
Add another cup of boiling water to tea bag and let steep again for 3 min. ⁣
Pour into blender. ⁣
Add mct oil, almond milk and collagen to blender. ⁣
Blend. ⁣
Drink. ⁣
Breathe. 💗⁣
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#functionalnutrition #healthyliving #functionalmedicine #brainpower #nutrition #cleaneats #foodismedicine #bulletproof #tealatte #eatgoodfeelgood #foodisfuel #pegan #paleo #healthyeating #biohacking #guthealth #bloodsugarbalance ⁣
  • Happy Belated National RD Day! Thanks to all the amazing dietitians out there doing what you do to help others.⁣
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80% of chronic disease is caused by poor diet and other lifestyle factors. So, the old Band-Aid Model of medicine doesn’t work. Seeing a doctor for 15 min to get a prescription and a donut from the lobby is not effective and is making people sick. Note: The donut in the lobby is extreme but they’re feeding those foods to ppl inpatient so I’m sticking with it!⁣
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At my old job at the Cleveland Clinic, this was the model: anyone that saw a doctor, saw a dietitian and a health coach. And when necessary, a therapist. That allowed everyone to provide the BEST care for patients. If you want to really get better and optimize your health, find a doctor that has a dietitian. Here’s the thing: doctors get an average of 20 hrs of nutrition ed in medical school. Health coaches get 100-200 hours of nutrition & lifestyle edu in a certificate training. Dietitians get undergrad, grad school (as of 2024), and 1200 hours of a nutrition residency. PHD nutritionists and CNS nutritionists are also legit. ⁣
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Based on that, I’ve laid out the ideal model of care. It puts the patient at the center, paying attention to their needs and using a Food First Model instead of a Band-Aid Model. It includes a healthcare team that is built out because doctors need other specialists to help improve outcomes.
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This team includes doctors, dietitians, therapists & physical therapists (when necessary) and health coaches. Note: Health coaches are not the same as dietitians. They don’t have the same training in medical nutrition therapy. If you are giving nutrition advice, you should have extensive education in nutritional biochemistry and the complex systems of the body. With that said, I believe that health coaches offer amazing value and Ima big supporter. Here’s to the future of medicine: an amazing group of healthcare professionals collectively working together to optimize patient care! ⁣
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#registereddietitian #rd2be #rdapproved #foodismedicine #functionalnutrition #healthyliving #functionalmedicine
  • Optimizing your health and energy comes down to these two critical questions: What do I need more of? What do I need less of? ⁣
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The majority of chronic diseases are caused by some kind of an imbalance: getting too much of or not enough of ingredients that can create health or create disease. Examples of too much exposure can include: stress, isolation, toxin exposure that cannot be excreted fast enough from the body, allergens, harmful bacteria in the gut microbiome, exercise (when it becomes excessive), or processed foods in a person’s diet. ⁣
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The opposite is also true. What are you not getting enough of? Examples of this can include: quality time with yourself or loved ones, meditation, rest, sleep, time spent in nature, nutrients, whole foods, love, sex, joy, meaning, or movement. Just to name a few!⁣
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Since all good functional medicine analogies include trees—let’s go there! Trees have basic needs like sunlight, water, and carbon dioxide from the air. When it gets too much or not enough of something it creates an imbalance that leads to branches starting to die off. The exact same thing is true for humans too! ⁣
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It’s all a balancing act. So, ask yourself today: what do I need more of? What would make me feel so good if I had less of? And adjust accordingly this upcoming week. The answers will look different every single week so try to play around and see if you can get in the habit of this each week. When I get my weekly phone use report on my iphone every Sunday morning, it reminds me to ask this larger question of what do I need more of? And what do I need less of? Hint: every week the answer involves my phone! ⁣What are some obvious answers that you can come up with?! ⁣
#balance #healthyliving #functionalmedicine #functionalnutrition #brainpower #nutrition #cleaneats #foodismedicine #eatgoodfeelgood #foodisfuel #pegan #paleo #healthyliving #healthyeating #biohacking #guthealth #bloodsugarbalance #brainhealth⁣
  • When you start to view food as energy for your body, you start to understand the limitations of the nutrition facts label or a calorie counting diet or planning your macros. What all of these things miss is a fundamental question regarding the quality of the environment in which the food was grown. Two eggs look the same, have the same calories and same macro numbers. ⁣
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But what can’t be seen by the eye is the stress incurred by the chicken during its life. Whether it was living in filth and confinement, whether it was stacked on top of hundreds of other chickens living a ‘cage-free’, overcrowded life, whether it had living space larger than a sheet of paper, whether it was de-beaked in order to ‘reduce aggression’, whether their infections were treated responsibly, etc. ⁣
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The environment effects the energy of the plant or animal that you end up consuming and the energy that goes out into our environment. Something so hard to quantify in a research study or to capture on the back of an egg carton. But I’d choose chickens with amazing zen energy and lower cortisol levels any day of the week! It’s hard enough to manage our own cortisol levels, let alone taking on the stress of another being! ⁣
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#supportyourlocalfarmer #localeats #farmers #foodisenergy #feelgoodvibes #energyflows #nourish #brainhealth #functionalmedicine #functionalnutrition #cleaneats #nutrition #foodismedicine #eatgoodfeelgood #foodisfuel #pegan #paleo #healthyliving #healthyeating ⁣
  • Yesterday, I posted about the importance of balancing blood sugar levels to help decrease risk of Alzheimer’s Disease, inflammation and weight gain. Let’s break down exactly what that looks like with one of my favorite breakfasts on the go: Strawberry Peaches & Cream Chia Seed Pudding. It includes an awesome balance of proteins, fats, and carbohydrates/fiber. This will help to curb dramatic spikes in blood sugar that may happen from eating fruit by itself. ⁣⁣⁣
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Protein: collagen protein powder and chia seeds⁣⁣⁣
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Healthy Fats: chia seeds and full-fat coconut milk⁣ ⁣⁣⁣
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Carbohydrates/Fiber: strawberries, peaches and chia seeds⁣⁣
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STRAWBERRY PEACHES & CREAM CHIA SEED PUDDING ⁣⁣⁣
Ingredients:⁣⁣⁣
1/4 cup chia seeds⁣⁣⁣
1/4 cup full fat coconut milk (canned)⁣⁣⁣
1 cup nut milk, unsweetened ⁣⁣⁣
1 scoop collagen protein powder ⁣⁣⁣
2 peaches, diced⁣⁣⁣
1 cup strawberries, diced ⁣⁣⁣
1 tsp vanilla extract⁣⁣⁣
1 tsp cinnamon ⁣⁣⁣
1/2 tsp sea salt⁣⁣⁣
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Instructions:⁣⁣⁣
1. In a bowl, whisk together nut milk, full-fat coconut milk, and vanilla extract.⁣⁣⁣
2. Mix in chia seeds and let the mixture stand for about one hour.⁣⁣⁣
3. Once the pudding has thickened, add the collagen powder, cinnamon & salt and mix thoroughly. ⁣⁣⁣
4. Dish the pudding into individual mason jars and top with peaches and strawberries. ⁣⁣⁣
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Recipe serves 3! ⁣⁣
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#chiaseedpudding #chiaseeds #bloodsugarbalance #brainhealth #alzheimersdisease #functionalmedicine #functionalnutrition #brainpower #nutrition #cleaneats #foodismedicine #eatgoodfeelgood #foodisfuel #pegan #paleo #healthyliving #healthyeating #biohacking
  • Between 2000 and 2014 deaths from Alzheimer’s Disease increased by approximately 89%, making it the fastest growing chronic disease in the US. Holy cow! Those stats are so insane.
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There are very few drugs that have shown to be effective for the treatment of the disease. This makes it that much more important to practice prevention! Functional medicine doctors often refer to Alzheimer’s Disease as Type 3 Diabetes (so clever). That’s because high blood sugar levels are associated with an increased risk of Alzheimer’s Disease progression. This is true for people with Type 2 Diabetes and even those with high blood sugar levels that do not qualify as being ‘diabetic’ which is most people! ⁣
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Blood sugar balance is so important for controlling inflammation, lowering insulin and reducing risk of Alzheimer’s Disease. Incase you thought that it only mattered for weight loss, I’m here to tell you that its so much more than that! So, what does that mean for your diet? ⁣
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Make it a goal to include one serving of protein, one serving of healthy fat, one serving of complex carbohydrates, and as many non-starchy vegetables as possible. This will help slow the rise in blood sugar levels that happens when you eat which helps with blood sugar regulation. It’s also important to read labels and identify added sugars so that you can make a conscious choice to lower your intake. More on that soon! My additional tip: try to lower your stress levels because stress is just as offensive as a high sugar diet! ⁣
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#brainhealth #alzheimersdisease #type3diabetes #functionalmedicine #functionalnutrition #brainpower #nutrition #cleaneats #foodismedicine #eatgoodfeelgood #foodisfuel #pegan #paleo #healthyliving #healthyeating #biohacking #sugarfree
  • In honor of National Nutrition Month kicking off today (March 1st), I’m sharing old school nutrition recs compared to the new way of thinking about food, health & disease. Really it’s the way that our Great Grandmas and Grandpas thought of nutrition. Shoutout to my Gig and Grand Dad who started our family farm in the mid 1900s and grew most of their food! ⁣
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Somewhere along the way, we were misled by big food & pharma. Take for instance the National Confectioners Association that represents the $35 billion US Confections Industry. Money is powerful but so is word of mouth and people’s experiences of getting sick from processed food heavy diets! Tag a friend to help spread the message of the future of nutrition! #functionalnutrition #guthealth #functionalmedicine #foodismedicine #futureoffood #cleaneats #organic #dairyfree #healthyfoodideas #healthyeating #eatgoodfeelgood #brainhealth #glyphosate #allfoodsfit #whole30 #paleo #pegan
  • Well-being doesn’t exist without self-love, movement, connection, stress reduction and sleep. And obviously, nutrition too!  Wouldn’t it be nice if by supplement, I meant that you could actually just pop a pill?! Contrary to the illusion that I created in this picture, 🙃 I didn’t mean it as literal supplements that you swallow! ⁣
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You may be able to supplement your way out of an omega 3 deficiency but it’s not an easy fix when it comes to a deficiency of self-love, lack of movement, no sleep, tons of stress or shallow breathing, and loneliness. ⁣
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Until the pharmaceutical industry finds a way to profit off of these core components of health, we will all just have to keep putting in the hard work and showing up for ourselves. For as nice as it is to dream about sometimes, there are no quick fixes when it comes to true well-being. ⁣Sorry for that early morning #buzzkill! 😂☀️💁‍♀️
#functionalmedicine #functionalnutrition #supplements #noquickfix #wellbeing #mindbodygram #pegan #whole30 #healthychoices #healthyliving ⁣
  • Hi there to all of the new people that found your way to my page via @drmarkhyman @drinknooma and @carolynbrownnutrition. I’m Brigid, a Registered Dietitian Nutritionist with a board certification in functional nutrition. I promise to never recommend diet soda, sugar-free cool whip or cooking with canola oil like some of the old school dietitians do! 😂 I show up here and at Beingbrigid.com to share evidence based functional nutrition info and pegan recipes. My goal is to share information that will help you gain more energy and brain power for you to enjoy life and reach your peak performance. ⁣
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I believe that everyone should have a functional minded dietitian just like they do a dentist and that every doctors office should employ dietitians because food is our primary energy source that impacts risk of disease. ⁣
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I’ve worked with thousands of peeps in my practice and at the Cleveland Clinic Center for Functional Medicine and have witnessed the game changing effects of making personalized nutrition and lifestyle changes in a responsible way that doesn’t lead to being obsessive about ‘eating clean’. I’d love to hear from you about who you are, what your health goals are and any interesting topics that you’d like for me to debunk in a future article! 📸 @timfromohio #functionalnutrition #cleaneats #functionalmedicine #foodismedicine #pegan #nutrition #registereddietitian #rd2be #nutritionist #brainpower #brainfood #energy #peakperformance
  • I remember first reading 'Food is Medicine' on a gluten-free cereal box in 2006. It prompted me to do my high school senior project on Food is Medicine. I’m those calorie counting days, not a lot of people understood what that meant! But this is exactly why I studied nutrition for 6 years & did 2 functional medicine/nutrition trainings. Bc I was so interested in early studies in the 80s and 90s showing that what you eat can impact outcomes on coronary artery disease. Fast forward 12 years and articles like this are being published in @time! Food is the most powerful form of medicine that we have access to. ⁣
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The time for understanding food as medicine is here. Too many people have been unnecessarily sick for too long. I'm so excited to see our hospitals, insurance companies, food industry, government recs and healthcare system evolve to support that. And hopefully, at some point health insurance companies will reimburse for all dietitian visits! ⁣
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Thank you to cutting edge thought leaders in this field that have helped bring this concept to fruition @drmikerealage @krissypicks @drmarkhyman @swiftnutrition @deanornishmd @dresselstyn @danbuettner @kathyfreston @michael.pollan #functionalmedicine #foodismedicine #functionalnutrition
  • In honor of the CrossFit Open 19.1, I’m sharing my top functional nutrition tips to help you optimize performance, decrease risk of injury and keep you feeling energized! ⁣
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Ive been thrown into the world of CrossFit through my closest friends, boyfriend, and clients and have seen that what you put into your body is a huge determinant of your functional movement! So here are my top tips:⁣
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1. Eat Enough Calories ⁣to fuel your WOD & build muscle! ⁣
2. Consider a Pegan Diet Trial. Incorporating a variety of plant-based protein & fiber like legumes & GF grains. ⁣
3. Limit Alcohol Intake. Your clean diet & workouts cannot save you from the inflammation caused by having 6 drinks on a Friday night. ⁣
4. Incorporate a Nutrient-dense & Protein Rich Smoothie ⁣with carbs from fruit, veggies, a quality protein powder like grass-fed whey & 2 tbsp of fat. ⁣
5. Replace Electrolytes. One of my favorite ways to do this is with @drinknooma an organic electrolyte drink ⁣
6. Supplement with Magnesium. ⁣You are burning through that magnesium and will most likely need a high quality supplement to relax muscles, help with sleep, etc. ⁣
7. Boost your Omega 3s. ⁣The perfect way to help bring down inflammation. @puorilife has a high quality product. ⁣
8. Get that Sunshine Vitamin. ⁣☀️
9. Prioritize Rest & Relaxation. This is so key for preventing injury, burnout and high cortisol levels. Take rest just as seriously as you do working out. ⁣

Read more in my latest article. Link in bio! #crossfit #crossfitopen #functionalnutrition #functionalmedicine #pegan #mindbodygram #glutenfree #paleo #whole30 #dairyfree #keto #healthyeating #cleaneating #organic #healthychoices #plantbased #nutrition #healthyliving #healthylifestyle #instahealth #goodmoodfood #foodinspo #nourish