Healthy Eating Archives - Thrive Carolinas

Supporting Your Natural Detoxification Systems

January 14, 2025

Health, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Nutrition, Organic Skincare, Traditional Medical Care, Vitamins

Written by: Nancy Palermo, MD | Edited by: Thrive Carolinas Our modern environment is filled with toxins—from the foods we eat and the water we drink to the air we breathe and the products we use daily. Fortunately, our bodies are naturally equipped with robust detoxification systems. The liver, gastrointestinal (GI) tract, and kidneys work together to eliminate harmful substances through urine, stool, mucus, and sweat. Sometimes, however, our “toxic load” becomes too great, and we need extra support. That’s where temporary diets and detox protocols can help. Let’s explore how the body’s built-in detoxification process works and ways to support it naturally. Factors Influencing Toxic Load Several elements can affect how well our bodies handle toxins, including: Environment: Pollutants, chemicals, and other external contaminants Genetics: Inherited predispositions that...

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

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...

Pan-Seared Cod in White Wine Tomato Sauce

October 30, 2024

Dietitian Services, Healthy Eating, In The Kitchen, Lifestyle Medicine, Uncategorized, Weight Management

Ingredients: 3 tablespoons Light Olive Oil 4 pieces Fresh Cod Fillets (200-250 grams each) 300 grams Cherry Tomatoes cut in half 1/4 cup Garlic, chopped finely 1/2 cup Chardonnay White Wine Juice of 1 Lemon Fresh Thyme Leaves Salt & Pepper, to taste Directions: Heat oil in a large sauté pan. Season cod fillets with salt and paper. Add it to the pan and cook until golden brown and tender, it will take about 3 minutes on each. Once the cod fillets are cooked, remove from the pan and set it aside. Use the same sauté pan, add more oil if pan is getting dry. Add the cherry tomatoes and cook until they are soft and blistering. Add the garlic and sauté for about a minute. ...

cod recipe tomato wine

More Evidence to Support Primary Prevention in Breast Cancer

October 1, 2024

Blog, Dr NP, Functional and Integrative Medicine, Health, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Nutrition, Traditional Medical Care, Uncategorized, Vitamins, Weight Management, Yoga

By Dr. Nancy A. Palermo, MD Edited by: Thrive Carolinas A recent landmark study published in BMJ Oncology by researchers from the University of Edinburgh examined the incidence of 29 cancers in individuals aged 14 to 49 across 200 countries over a 30-year period. The findings were alarming: the incidence of cancers in those under 50 rose by 79%, accounting for over 3.26 million cases. The researchers suggested that this increase is not due to genetic factors but rather to environmental influences like poor diet (high in processed foods and added sugars), alcohol consumption, smoking, physical inactivity, obesity, and exposure to environmental toxins. Our genes haven't changed in the last 30 years, but our environment has—highlighting the need for lifestyle changes to address this growing issue. The...

Cooking with Condiments: The Good, the Bad and the Ugly

October 1, 2024

Functional and Integrative Medicine, Healthy Eating, In The Kitchen, Lifestyle Medicine, Nutrition, Recipe, Uncategorized

Written By: Nancy A. Palermo, MD Edited by: Thrive Carolinas Condiments are a staple in most kitchens, adding flavor and depth to our meals. But while they enhance taste, many condiments come loaded with hidden calories, salt, sugar, and additives that can sneak into our diets. In our upcoming Thrive Cooking Class, we’ll teach you how to use and make healthier condiments that pack flavor without sacrificing your health. The Hidden Dangers of Common Condiments Before you grab your favorite condiment, here are a few things to keep in mind: Avoid Inflammatory Oils Many condiments contain unhealthy fats, such as vegetable, canola, and sunflower oils, which can contribute to inflammation. Always check the label and opt for healthier alternatives. Watch for Artificial Flavors and Additives Condiments often contain artificial flavors, added...

The Science Behind an Apple a Day

September 26, 2024

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

The Science Behind an Apple a Day Nancy A. Palermo MD Everyone knows the saying,” An apple a day keeps the doctor away.” While this cliché may not be entirely true, there is enough evidence that apples have nutritional value to be considered health-promoting food. Current research into the power of food shows there are real reasons this powerful fruit might just reduce your doctor’s visits. Apples are nutritional powerhouses. Providing 4 gm of fiber, Vitamin C, and K, but more importantly, one apple can provide 22% of the phenolic antioxidants. Antioxidants are compounds that help to neutralize free radicals in the body, which can lead to tissue damage. Getting sufficient antioxidants is associated with a reduction in cancer cell proliferation, a reduction in damage to our DNA, a reduction...

apple nancy

Tuscan Bean Dip

September 23, 2024

Blog, Healthy Eating, Healthy Life, In The Kitchen

Looking for a quick, flavorful appetizer that brings the taste of Italy to your table? This Tuscan Bean Dip is the perfect blend of creamy cannellini beans, fresh herbs, and zesty olive oil. It's easy to make, packed with Mediterranean flavors and pairs perfectly with crusty bread or fresh veggies. Whether you're hosting a gathering or want a healthy snack, this dip will impress! Ingredients: 2 (19-ounce) cans cannellini beans 2 Bay leaves 1 Small red onion, minced 5 Roma tomatoes, seeded and diced (or whichever tomato is freshest and in season) 2 Tablespoons garlic, minced 1/4 Cup fresh Italian (flat-leaf) parsley, chopped 1/2 Cup fresh basil, finely chopped 2 Cups good-quality olive oil, plus more if needed 2 teaspoons dried oregano 1 to 2 teaspoons crushed...

bean bean dip healthy eating healthy life

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Women’s Care

Healthy Eating

Supporting Your Natural Detoxification Systems

Counting Your Macros and Enjoying What You Eat

Healthy Habits to Maintain During the Holidays – Part 2

Healthy Habits to Maintain During the Holidays – Part 1

Cranberries: Beyond Thanksgiving

Pan-Seared Cod in White Wine Tomato Sauce

More Evidence to Support Primary Prevention in Breast Cancer

Cooking with Condiments: The Good, the Bad and the Ugly

The Science Behind an Apple a Day

Tuscan Bean Dip

Where is a Patient to Go? Planning Unplanned Medical Care

Grilled Mediterranean Chicken Kebobs

Roasted Cauliflower Hummus Dip

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