Weight Management Archives - Thrive Carolinas

Whole-food protein sources including eggs, fish, yogurt, beans and nuts compared with packaged high-protein foods.

Protein: Whole Foods vs. the “Added Protein” Trend

August 18, 2026

Dr TL, Health Hints, Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Vitamins, Weight Management

Are foods with added protein as healthy as whole-food protein sources? Foods with added protein can help increase daily protein intake, but they are not necessarily as nutrient-dense as whole foods. Eggs, fish, poultry, dairy, beans, lentils, tofu, and other whole-food protein sources provide protein along with vitamins, minerals, healthy fats, fiber, and other beneficial nutrients. By Tracy Larson, MD Protein intake has been a major focus over the past few years, driven largely by the surge in GLP-1 weight-loss medications and shifts in how we think about aging and metabolic health. The goals of preventing muscle loss during significant weight loss and preserving muscle as we age have made protein a higher priority. Proteins are large, complex molecules that play critical roles in almost every process within the...

A person demonstrating proper form push-up alignment on a fitness mat for strength training

The Return of the Presidential Awards: The Push-Up Challenge

June 23, 2026

Exercise, Fitness, Health, Healthy Life, Lifestyle, Running, Weight Management

Why are push-ups considered one of the best exercises? Push-ups are a highly effective bodyweight exercise that strengthens the chest, shoulders, triceps, core, and stabilizing muscles. They can improve strength, cardiovascular fitness, glucose metabolism, and overall functional fitness without requiring any equipment. By Nancy A. Palermo, MD The Presidential Fitness Award is given to those who can perform at least 25 push-ups (women) or 50 push-ups (men) in 60 seconds. One of the best things about push-ups? No gym. No equipment. No excuses. Yet many adults struggle to perform even a single push-up. So why should we make push-ups part of our daily routine? Because a single push-up can trigger measurable changes in the body related to muscle strength, metabolism, cardiovascular health, and even brain function. Imagine what 10, 25, or...

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

Food Diversity Can Help Optimize Health

October 14, 2025

Healthy Eating, Healthy Life, Lifestyle Medicine, Weight Management

By: Nancy A. Palermo, MD Edited by Thrive Carolinas A healthy gut means a healthier you As science uncovers more about the connection between gut health and overall wellness, one thing becomes clear: we’re only as healthy as our gut. The gut microbiome. A diverse ecosystem of bacteria, fungi, viruses, and other microorganisms plays a significant role in our metabolism, immune system, and even our emotional well-being. In fact, about 70% of the body’s neurotransmitters, like serotonin and melatonin, are made in the gut. The power of short-chain fatty acids (SCFAs) Our beneficial gut bacteria produce compounds called short-chain fatty acids (SCFAs) that help “good” bacteria thrive, repair the gut lining (reducing leaky gut syndrome), and regulate the immune system. Research indicates that SCFAs can also help reduce the risk of...

Cooking at Home: A Non-negotiable Tool to Optimize Health

September 3, 2025

Dietitian Services, Dr NP, Health, Health Hints, Healthy Eating, Healthy Life, In The Kitchen, Lifestyle, Lifestyle Medicine, Weight Management

“Any valuable tool should be simple. That does not mean it will be easy, but if it does need to be simple.” One of the most powerful tools for optimizing your health is a balanced diet. The only way to truly control your diet is to cook at home. When you cook your food, you know where the ingredients came from and what you put into the recipes. That is why we are so passionate about sharing kitchen ideas and recipes. Even before opening our doors at Thrive, we provided cooking classes at Whole Foods. We know that to aid our patients on their health journey, motivating them to cook is key. Cooking does not have to be intimidating or complicated. The more you make cooking at home a...

Healthier Snacking: What You Need to Know

May 6, 2025

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

By Nancy A. Palermo, MD Edited by: Thrive Carolinas In our fast-paced world, it’s easy to fall into the trap of grabbing “healthy” snacks that are anything but. From smoothies to snack bars, clever marketing and hidden ingredients can derail even the best intentions. Let’s break down the top pitfalls of on-the-go snacking—and how to make smarter, truly nourishing choices. The Sneaky Side of “Healthy” Snacks 1. Hidden Sugars That smoothie you grabbed on the way to work might seem like a smart choice, but many are loaded with fruit juice concentrates, sweetened yogurts, or syrups. Some store-bought smoothies pack up to 60g of sugar in a single serving! Snack bars, trail mixes, and granolas can be just as misleading, using names like agave syrup, cane juice, or brown rice syrup to...

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

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 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 Hidden Dangers of Ultra-Processed Foods & How to Make Healthier Choices

March 4, 2025

Healthy Eating, Healthy Life, Lifestyle, Lifestyle Medicine, Weight Management

Why Ultra-Processed Foods Are a Growing Health Concern Ultra-processed foods are everywhere—from packaged snacks and frozen meals to sugary drinks and fast food. They make up 60% of the American diet, yet research now confirms their strong link to obesity, chronic disease, and even mental health disorders. A 2024 study in the British Journal of Medicine found “convincing and highly suggestive” evidence that frequent consumption of ultra-processed foods is associated with higher risks of early death, heart disease, insulin resistance, and diabetes. Even organic and so-called "healthy" packaged foods often contain added sugars, seed oils, and preservatives, making them just as harmful as their conventional counterparts. Understanding how ultra-processed foods impact health is crucial for making informed dietary choices and reducing long-term health risks. What Are Ultra-Processed Foods? Ultra-processed foods...

Weight Management Solutions: A Comprehensive Approach

January 28, 2025

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

Written By: Dr. Tracy Larson Edited By: Thrive Carolinas Weight management has become a key focus in healthcare, driven by its strong links to serious health concerns such as diabetes, high blood pressure, heart disease, dementia, and cancer. At the same time, societal factors and lifestyle changes have contributed to a sharp rise in obesity rates. Today, nearly 40% of U.S. adults are classified as obese, and 70% fall into the overweight or obese category. Childhood obesity is also on the rise, setting the stage for significant long-term health challenges. At Thrive, we offer a holistic, personalized approach to weight management. While medications can play a role, we focus on sustainable lifestyle changes that empower individuals to achieve lasting health and wellness. Understanding the Obesity Epidemic Obesity is a complex...

weight loss drugs weight management

Why You Need to Pay Attention to Body Composition

January 21, 2025

Exercise, Fitness, Functional and Integrative Medicine, Health Coaching, Health Hints, Healthy Life, Lifestyle, Lifestyle Medicine, Weight Management

Understanding your body composition is essential for long-term health and fitness. While many focus on the number on the scale, this approach can be misleading—especially if you're building muscle through strength training. Recent research highlights the importance of strength training for health, longevity, and metabolic well-being. However, body composition, not just weight, is a more accurate measure of your progress and health. What Is Body Composition? Body composition refers to the fat and lean mass percentages that make up your total body weight. Unlike weight alone, body composition breaks these elements into key components: Fat Mass: Includes subcutaneous fat (under the skin) and visceral fat (around internal organs). Lean Mass: Comprises skeletal muscle, bones, organs, fluids, and other non-fat elements. Understanding your body composition can give you a more...

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Protein: Whole Foods vs. the “Added Protein” Trend

The Return of the Presidential Awards: The Push-Up Challenge

Food Diversity Can Help Optimize Health

Cooking at Home: A Non-negotiable Tool to Optimize Health

Healthier Snacking: What You Need to Know

Let Food Be Thy Medicine

The Mighty Microbiome: How Gut Health Impacts Your Overall Wellness

The Hidden Dangers of Ultra-Processed Foods & How to Make Healthier Choices

Weight Management Solutions: A Comprehensive Approach

Why You Need to Pay Attention to Body Composition

Where is a Patient to Go? Planning Unplanned Medical Care

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Monday Motivation: Garlic & Gut Health

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