Healthy Eating Archives - Thrive Carolinas

The Mind-Body Approach to Health: Hypnosis, Mindfulness, Qi Gong, and the Gut Brain Connection:

May 20, 2026

Dr SG, Health, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine

By: Dr. Scott Greenapple We are consciously aware of only a small portion of what the mind-body system is processing. Much of our behavior is shaped by automatic, subconscious patterns. This is one of the key ideas behind mind-body healing. The body is constantly responding to signals beneath the surface: stress, breath patterns, emotional memory, muscle tension, digestive reactivity, and whether the nervous system feels safe or threatened. That is why practices such as hypnosis, mindfulness, and Qi Gong can be so helpful. They do not simply ask us to “think positive.” They help the nervous system experience calm, safety, and regulation. The Gut-Brain Connection The gut and brain are in constant communication. This is especially important with conditions such as IBS, where the digestive system can become highly...

Cover image showing a bowl of chickpeas and the title of this blog

Getting to Know the Chickpea (Garbanzo Bean)

May 5, 2026

Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine

Are chickpeas good for gut health? Chickpeas are rich in fiber, prebiotics, and resistant starch, which feed beneficial gut bacteria. This supports digestion, improves bowel regularity, and helps maintain a healthy microbiome. Getting to Know the Chickpea (Garbanzo Bean) By Nancy A. Palermo, MD Beans are a great food to include in a gut-healthy diet. One standout is the chickpea, also known as the garbanzo bean. This legume has been a staple in many cuisines for thousands of years, with archaeological evidence dating back roughly 10,000 years in the Middle East. Unlike many other legumes, chickpeas provide a unique combination of nutrients that support blood sugar control, weight management, and gut health. A 2016 review published in Nutrients found that individuals who consume chickpeas and chickpea-based foods, such as hummus,...

Fiber-rich fruits vegetables and fermented foods that support gut health and the microbiome

Eat for Your Gut: Simple Ways to Support Your Microbiome Naturally

April 28, 2026

Blog, Functional and Integrative Medicine, Healthy Eating, Healthy Life, In The Kitchen, Lifestyle, Lifestyle Medicine, Nutrition

A diet that supports gut health must also support the microbiome—your community of beneficial gut bacteria. This starts with removing common disruptors and focusing on foods that nourish and protect the gut lining. A gut-friendly diet should minimize processed ingredients such as hydrogenated oils, high fructose corn syrup, preservatives, and additives. It should also be low in added sugars and GMO foods that are often exposed to higher levels of pesticides. The more anti-inflammatory the diet, the better it supports the gut mucosa and overall digestive health.If you are actively trying to heal your gut, a structured approach like an elimination diet can be a helpful starting point. From there, the goal is to rebuild with foods that support balance and diversity in the microbiome.A gut-supportive...

Fresh whole foods including fruits vegetables and herbs representing food as medicine

Food as Medicine: Simple Ways to Unlock the Power of What You Eat

April 13, 2026

Healthy Eating, Healthy Life, In The Kitchen, Lifestyle, Lifestyle Medicine

How can food be used as medicine? Food can act as medicine by providing nutrients and phytochemicals that reduce inflammation, support gut health, and improve nutrient absorption. Choosing whole foods, combining ingredients strategically, and preparing foods properly can significantly enhance their health benefits. By Nancy A. Palermo, MDEdited By Thrive CarolinasIt is often said, “The fountain of youth begins in your kitchen.” And truly, no daily health intervention is more meaningful or impactful than choosing the right foods to eat. When we treat our kitchen as a “farmacy” and focus on quality, nutrient-dense whole foods, we have the power to reduce inflammation, improve gut health, prevent chronic disease, support a healthy weight, and ultimately shift the longevity clock in our favor. Researchers in nutrition science continue to show that...

Fresh asparagus spears showing nutrient rich vegetable for gut and heart health

Foods to Eat Now: Asparagus

April 7, 2026

Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine

By Nancy A. Palermo, MDEdited by Thrive Carolinas Why Asparagus Made the 2026 “Clean Fifteen” List The Environmental Working Group (EWG) released its 2026 Clean Fifteen and Dirty Dozen list, and asparagus ranked #7 on the Clean Fifteen, great news for both accessibility and health. Even more impressive, among 34 fruits and vegetables, asparagus ranked seventh in antioxidant activity. But that’s just the beginning. One cup of asparagus provides: 3 grams of fiber (including prebiotic fiber) ~10% of daily iron needs ~50% of daily vitamin K ~40% of daily folate Why is asparagus good for your health? Asparagus is rich in fiber, antioxidants, folate, and vitamin K. It supports gut health through prebiotic fiber, helps regulate blood pressure, and provides nutrients essential for bone strength, immune function, and cellular repair. Types of Asparagus...

Foods that support thyroid health including fish eggs vegetables nuts and whole grains

Eating for Thyroid Health: The Macros and Micros That Matter

March 30, 2026

Dietitian Services, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine

What is the best diet for thyroid health? A balanced diet rich in protein, healthy fats, and complex carbohydrates supports thyroid function. Key nutrients like iodine, selenium, zinc, iron, and vitamin D help regulate hormone production, conversion, and metabolism. By Nancy A. Palermo, MD Edited by: Thrive Carolinas How Diet Impacts Thyroid Function We often don’t think about diet when discussing thyroid health, but what and how you eat play a critical role in optimizing thyroid function. The three primary macronutrients, protein, fat, and carbohydrates, all influence hormone production, metabolism, and overall thyroid balance. When these nutrients are out of balance, they can disrupt hormonal pathways and contribute to symptoms such as fatigue, weight gain, and low energy. The Role of Macronutrients in Thyroid Health Healthy Fats Support Hormone Production Cholesterol is the foundation...

Fibermaxxing: How to Increase Fiber Intake Safely

March 17, 2026

Functional and Integrative Medicine, Health, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Nancy's articles, Nutrition

There is always a new trend on social media that catches everyone’s attention. One of the newest is Fibermaxxing, a trend that encourages people to load up on fiber-rich foods and added fibers. While increasing fiber intake is beneficial, doing so too much too quickly can lead to undesirable side effects such as bloating, gas, and diarrhea. As with anything, rapid changes often lead to discomfort—and ultimately discontinuation. Why Fiber Matters for Your Health No one disagrees that Americans need more fiber. The standard American diet, often high in processed foods, typically lacks adequate fiber. It is estimated that the average American consumes less than 12 grams of fiber per day, well below the recommended 25–35 grams daily. Increasing fiber intake can: Support a healthy gut microbiome Help regulate blood...

Couple embracing under a sunset, symbolizing connection, intimacy, and whole-body wellness

A Valentine’s Aphrodisiac That Lasts: How Whole-Body Health Supports Desire

January 27, 2026

Blog, Functional and Integrative Medicine, Health, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Nutrition

Valentine’s Day tends to focus on grand gestures, flowers, chocolates, and reservations made weeks in advance. But if we’re honest, romance doesn’t start with what’s on the table. It starts with how you feel in your body. Energy. Mood. Hormonal balance. Confidence. These are the real aphrodisiacs, and February is a perfect time to focus on them. As we head into Valentine’s Day 2026, consider this your reminder: supporting intimacy is really about supporting health. Desire Is a Whole-Body Conversation Libido isn’t controlled by a single switch. It’s influenced by ongoing conversations among hormones, metabolism, stress levels, sleep quality, and nutrition. When one piece is out of sync, chronic stress, poor sleep, blood sugar swings, and nutrient deficiencies often take a back seat. That’s why quick fixes rarely work. Sustainable intimacy comes...

Colorful Mediterranean meal with olive oil, vegetables, legumes, fish, and whole foods arranged on a shared table.

The New Food Pyramid & the Mediterranean Diet: A Return to Real Food

January 20, 2026

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

By Nancy A. Palermo, MD The newly released 2025–2030 Dietary Guidelines represent one of the most meaningful shifts in federal nutrition policy we’ve seen in decades. For the first time in a long while, national guidance is beginning to align with what science and common sense have been telling us all along: real, whole foods support health, while highly processed foods drive disease. From a Functional Medicine perspective, this change is long overdue. The updated guidelines are illustrated using an upside-down food pyramid, emphasizing whole, nutrient-dense foods at the foundation, particularly protein, healthy fats, and lower-glycemic carbohydrates. While the recommendations are not perfect, they signal an important shift toward prevention, metabolic health, and longevity. At its core, this new pyramid closely mirrors the principles of the Mediterranean diet, one...

Nancy talks about the benefits of limiting processed foods in your diet

Elevating Everyday Meals to Optimize Health

October 28, 2025

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

By Nancy A. Palermo, MD Many Americans fall into a routine when it comes to cooking. We make the same few meals each week, often relying on chicken and salad, and wonder why we’re uninspired or tempted by takeout. Unfortunately, this complacency in the kitchen often mirrors the decline in our overall health. Eating out may feel easier, but it often comes with hidden costs: excess calories, sugar, salt, and unhealthy fats, along with a lack of nutrient-dense fruits and vegetables. Finding joy and creativity in your home cooking not only saves your health, but it can also reshape your waistline and your microbiome. Why Variety Matters Research shows that rotating foods and eating a wider variety of plant ingredients helps cultivate diverse gut bacteria, a key factor in...

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The Mind-Body Approach to Health: Hypnosis, Mindfulness, Qi Gong, and the Gut Brain Connection:

Getting to Know the Chickpea (Garbanzo Bean)

Eat for Your Gut: Simple Ways to Support Your Microbiome Naturally

Food as Medicine: Simple Ways to Unlock the Power of What You Eat

Foods to Eat Now: Asparagus

Eating for Thyroid Health: The Macros and Micros That Matter

Fibermaxxing: How to Increase Fiber Intake Safely

A Valentine’s Aphrodisiac That Lasts: How Whole-Body Health Supports Desire

The New Food Pyramid & the Mediterranean Diet: A Return to Real Food

Elevating Everyday Meals to Optimize Health

Where is a Patient to Go? Planning Unplanned Medical Care

Grilled Mediterranean Chicken Kebobs

Monday Motivation: Garlic & Gut Health

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