Dr NP Archives - Thrive Carolinas

Let Food Be Thy Medicine

April 15, 2025

Dr NP, Healthy Eating, Healthy Life, Lifestyle, Weight Management

At Thrive Carolinas, we believe food can be your first defense in healing. “Food as medicine” is about choosing and preparing whole, nutrient-dense ingredients that nourish your body beyond basic calories. These foods are rich in phytonutrients, polyphenols, and antioxidants, which have been shown to promote healing, reduce inflammation, and prevent disease. “The food you eat can be either the safest and most powerful medicine or the slowest form of poison.” – Ann Wigmore. Many of these foods have been used for centuries across cultures, and today, science continues to confirm what traditional wisdom has long known: food can heal. How to Use Food as Medicine in Everyday Life 1. Prioritize Whole, Colorful Foods Fill your plate with a rainbow of vegetables and fruits to maximize nutrient intake. Each color...

The Power of Color: Why a Rainbow Diet is Essential for Your Health

April 8, 2025

Dr NP, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Nutrition, Vitamins

Fuel your body with color, and discover how phytonutrients support whole-body wellness. “Let food be thy medicine and medicine be thy food.” — Hippocrates Are You Eating Enough Color? Most Americans aren’t. According to the CDC, the average adult consumes just 1 servings of fruit and 1.6 servings of vegetables per day—well below the recommended 1.5–2 cups of fruit and 2–3 cups of vegetables. Even more concerning, many people stick to the same few foods, often prepared in processed forms. Think fries, ketchup, and iceberg lettuce. Why Eating a Variety of Colors Matters Eating a wide range of colorful plant foods such as fruits, vegetables, herbs, whole grains, legumes, and nuts ensures your body receives diverse phytonutrients. These powerful compounds help: Support immune function Fight inflammation Boost heart and brain health ...

The Mighty Microbiome: How Gut Health Impacts Your Overall Wellness

March 11, 2025

Dr NP, Functional and Integrative Medicine, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Nutrition, Weight Management

What is the Microbiome & Why Does It Matter? Your gut microbiome plays a crucial role in overall health, influencing everything from immune function and metabolism to mental well-being. Recent research has linked gut bacteria imbalances—also known as dysbiosis—to chronic diseases such as: Type 1 Diabetes & Rheumatoid Arthritis Multiple Sclerosis & Autoimmune Disorders Obesity, Type 2 Diabetes & Metabolic Syndrome Anxiety, Depression & Neurodegenerative Diseases The gut is connected to the brain, immune system, and metabolism, meaning what you eat directly impacts your microbiome and, in turn, your overall health. The Science Behind Gut Health & Disease Prevention Over $1.7 billion has been spent on microbiome research, revealing that imbalances in gut bacteria can contribute to inflammation and disease progression. Studies show that: Microbial dysbiosis leads to chronic...

The New Mediterranean Diet: A Modern Approach to Healthy Eating

February 11, 2025

Dr NP, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Nutrition, Uncategorized

Written by: Nancy Palermo Edited by: Thrive Carolinas Understanding the Evolution of the Mediterranean Diet The Mediterranean diet has long been recognized as one of the healthiest eating patterns. It is known for its ability to promote longevity and reduce the risk of chronic diseases such as heart disease and diabetes. Traditionally, this diet is associated with the cuisines of Greece, Italy, and Spain, emphasizing whole foods like fruits, vegetables, whole grains, legumes, lean proteins, olive oil, nuts, and seeds. However, limiting the Mediterranean diet to just these three countries overlooks the diverse and equally nutritious diets of more than 20 nations that border the Mediterranean Sea. What Is the New Mediterranean Diet? The New Mediterranean Diet expands on the traditional Mediterranean diet by incorporating a wider variety of global...

Counting Your Macros and Enjoying What You Eat

January 7, 2025

Blog, Dr NP, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Nutrition, Uncategorized, Weight Management

Are you looking to shed unwanted pounds, build muscle, or simply eat healthier? Although we’ve long heard that weight management is all about “calories in and calories out,” there’s more to it than just tracking calories. By focusing on macronutrients—proteins, fats, and carbohydrates—you can create a more personalized, effective plan to reach your health goals without feeling deprived. So, What Exactly are Macronutrients? “Macros” is short for macronutrients, the nutrients that provide energy, specifically proteins, fats, and carbohydrates. Proteins and carbohydrates provide four calories per gram, and fats deliver nine calories per gram. We need to consider macronutrients as a source of fuel for our bodies. The total calorie intake comes from the macronutrients. We do not want to confuse macronutrients with micronutrients. Micronutrients are the vitamins and minerals...

Macro

Why Do a Detox??

December 13, 2024

Dr NP, Health Hints, Healthy Life, Lifestyle, Lifestyle Medicine

Originally published December 13, 2023 Updated December 30, 2024 Why Is Detoxing The Body So Important? Here is the cruel reality: our bodies are exposed to numerous toxins each day. These toxins include environmental toxins, chemical pollutants in the air we breathe, and toxins from our food and beverages. Although your body has an amazing ability to remove these harmful toxins, they continue to accumulate and can have many negative effects on your body. Your organs can become bogged down, and toxicity can manifest in your body through a wide variety of symptoms. Many of the symptoms are vague and persistent. To see if you are experiencing some of the negative effects of your toxic load, consider completing an MSQ questionnaire ( see below ). This may provide you...

Healthy Habits to Maintain During the Holidays – Part 2

December 3, 2024

Dr NP, Health Coaching, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Weight Management

Mindful Holiday Health Tips Part 2 – Mindful Eating and Social Strategies Written by: Nancy Palermo Edited by: Thrive The holiday season is often filled with gatherings and delicious foods that can challenge even the most disciplined of us. However, with mindful eating practices and smart social strategies, you can enjoy the festivities without compromising your health goals. Check-in with Your Hunger Before you start eating, think about how you want to feel at the end of the meal. Assess Hunger Levels: Ask yourself how hungry you are before eating, and continue to check in throughout the meal. Set Intentions: Aim to feel satisfied and happy rather than overly full and sluggish. Mindful Eating: This simple exercise can make the difference between a food coma and enjoying the rest of...

Healthy Habits to Maintain During the Holidays – Part 1

December 3, 2024

Dr NP, Group Fitness, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Uncategorized, Weight Management

Mindful Holiday Health Tips Part 1 – Healthy Habits to Maintain During the Holidays Written by: Nancy Palermo, MD Edited by: Thrive The holiday season can be challenging for anyone trying to make healthy choices. With added time constraints, many of us struggle with exercising, maintaining healthy sleep habits, or limiting the intake of processed and sugary foods that abound at this time of year. The added burdens of financial, political, and social stressors can crack our resolve and discipline even more. Many of us enter the holiday season with extra padding, and we must focus on what we can control to maintain our well-being. While we cannot control whether it will be a white Christmas, if our flight will be delayed, or what food our families might serve...

Cranberries: Beyond Thanksgiving

November 19, 2024

Dr NP, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Uncategorized

November may be the only month you buy a bag of cranberries, but these tangy fruits pack a powerful nutritional punch. These tiny berries are grown on vines in large, sandy bogs. The average American can consume over 2 pounds of cranberries; however, this is mostly through juice, as 95% of cranberries are processed into juice and other drinks. Less than 5 percent of purchased cranberries are in the fresh form. As you will see, the processed version does not offer the same benefits. Cranberries are tart and can be challenging to eat without being sweetened with sugar or honey. They are acidic and share a pH like lemons, explaining why sugar is often added to recipes with cranberries. In fact, the sugar-ladened canned cranberry gelatin, first...

Gratitude

November 11, 2024

Dr NP, Health Hints, Healthy Life, Lifestyle, Uncategorized

[caption id="attachment_8575" align="alignleft" width="300"] Nancy Palermo Lietz, MD[/caption] We are not politically minded, and this is NOT a political article but rather a mindful reminder of how we can allow external forces to impact our health. The recent political election has caused a feeling of dissent no matter which side you choose. This has malignantly permeated our lives in negative ways. Fractured relationships hindered work ethics, and hopelessness, fear, and anger abound. We need to be mindful of how we allow this situation to impact our health. Unfortunately, many of us go through our days focusing on dissatisfaction within our lives rather than accepting and appreciating what we have accomplished or what is present in our lives right now. This perspective is gratitude- an emotion that allows...

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Let Food Be Thy Medicine

The Power of Color: Why a Rainbow Diet is Essential for Your Health

The Mighty Microbiome: How Gut Health Impacts Your Overall Wellness

The New Mediterranean Diet: A Modern Approach to Healthy Eating

Counting Your Macros and Enjoying What You Eat

Why Do a Detox??

Healthy Habits to Maintain During the Holidays – Part 2

Healthy Habits to Maintain During the Holidays – Part 1

Cranberries: Beyond Thanksgiving

Gratitude

Where is a Patient to Go? Planning Unplanned Medical Care

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