Dr. Melina Jampolis

Dr. Melina Jampolis Precision Nutrition MD
Forbes Health Advisory Board
Practically Healthy Podcast
Spice Up, Live Long

šŸŖµšŸŒæ The Healing Power of Nature šŸŒžšŸŒ²Feeling stressed, anxious, or low on energy? Step outside. Nature is more than a beauti...
07/27/2025

šŸŖµšŸŒæ The Healing Power of Nature šŸŒžšŸŒ²

Feeling stressed, anxious, or low on energy? Step outside. Nature is more than a beautiful escapeā€”itā€™s a natural medicine.

šŸŒ³ Health Benefits of Being in Nature:
ā€¢ Reduces Stress: Lowers cortisol levels and boosts mood

ā€¢ Strengthens Immunity: Exposure to phytoncides (natural plant compounds) supports immune function
ā€¢ Enhances Creativity: Unplugging in nature boosts problem-solving and creative thinking
ā€¢ Lowers Blood Pressure: Even a short walk in green spaces can improve heart health
ā€¢ Boosts Vitamin D: Sunlight supports bone health and immune regulation
ā€¢ Improves Sleep: Regulates circadian rhythms through natural light exposure

šŸ“Œ Try this: Take a 20-minute walk in a park, forest, or by the oceanā€”no phone, just you and the sounds of nature.

Your mind and body will thank you. šŸ’š

āø»



Would you like an image to go with this post (e.g., forest trail, mountain view, peaceful lake)?

These are the kind of body composition changes you can get when you see an expert in prescribing GLP-1 medications (I ha...
06/16/2025

These are the kind of body composition changes you can get when you see an expert in prescribing GLP-1 medications (I have been prescribing them for 7 years) This patientā€™s weight is only modestly down but fat mass down and muscle mass increased. I have her in the smallest dose of semaglutide available. This also shows the importance of monitoring body composition during any weight loss program (I have been doing that for over 20 years!)

Forget greens powders, hit the farmers market instead! Todayā€™s haul: Rainbow Swiss chard. Kale gets all the glory but th...
05/11/2025

Forget greens powders, hit the farmers market instead! Todayā€™s haul: Rainbow Swiss chard. Kale gets all the glory but this leafy green is also a nutrient superstar - especially for heart health!! Any cooking ideas welcome!!

Just 1 cup of cooked Swiss chard contains only 35 calories plus:

šŸ„¬Almost 4 grams of fiber to help support healthy cholesterol and blood sugar levels
šŸ„¬ 1/3 daily value of magnesium plus 20% DV of potassium to support healthy blood pressure
šŸ„¬ Great source of antioxidants C, E and beta carotene to protect your blood vessels from damage
šŸ„¬ Plus itā€™s loaded with disease fighting flavonoids that support heart health, metabolic health and brain health
Bonus: Itā€™s loaded with iron for those following a vegan or vegetarian diet

Meal Prep Monday: Cholesterol Lowering Hack. Iā€™ve never been a great meal prep person but in my effort to lower my chole...
04/28/2025

Meal Prep Monday: Cholesterol Lowering Hack. Iā€™ve never been a great meal prep person but in my effort to lower my cholesterol as much as possible through diet I started making this every night before bed and it has been a game changer for boosting fiber intake.

Ingredients:
1/2 cup rolled oats
2 tbsp. Chia seeds
1 serving of vanilla protein powder (you can use any protein powder you like but I like this one that also has a 15 g resistant starch fiber blend that supports healthy GLP1 and cholesterol levels)
1 cup drip coffee (cooled)
Cinnamon to taste

Shake and refrigerate overnight.

Genetics and age definitely play a role in diabetes but lifestyle, especially diet, can play a huge role as shown in a s...
02/25/2025

Genetics and age definitely play a role in diabetes but lifestyle, especially diet, can play a huge role as shown in a study from my Alma mater .
Key drivers:
šŸŒ¾Excess refined wheat and rice intake
šŸ„“Excess processed meat consumption
šŸ„£Inadequate whole grain consumption

And if you arenā€™t worries about getting diabetes, you should be as or nearly doubles your risk of heart disease and dementia!

To reduce risk:
āž”ļøMake at least half of all grains whole grains (aim for 3 g of fiber per serving)
āž”ļøReplace some of carbs in your diet with lean protein and healthy fat which can be protective (bonus for nuts and seeds which have healthy fat & fiber)
āž”ļøAdd herbs and spices to most meals. Cinnamon, ginger, and cumin are top picks for blood sugar control.

As we near Thanksgiving, remember itā€™s not about stuffing yourself for 4 days (Iā€™m including the 3 days of leftovers aft...
11/26/2024

As we near Thanksgiving, remember itā€™s not about stuffing yourself for 4 days (Iā€™m including the 3 days of leftovers after Thanksgiving). Savor siblings more than stuffing and parents more than pie. Youā€™ve got this!

I needed this today. Mental health is a key component of physical health. Neither works in isolation.
11/24/2024

I needed this today. Mental health is a key component of physical health. Neither works in isolation.

Metabolic health is key to optimal health and herbs & spices are an easy, low cost way to level up meals. In addition to...
11/16/2024

Metabolic health is key to optimal health and herbs & spices are an easy, low cost way to level up meals. In addition to the benefits above herbs & spices are prebiotics so they support gut health.

How do you SPICE UP meals? Iā€™m looking for practical tips for my new book on spices and brain health.
My top tips:

ā˜•ļøI put cinnamon in my coffee daily
šŸ„‘I add cumin & fresh cilantro to guacamole
šŸŒ¶ļøI add tons of spices to slow cooker chili
šŸ³I add herbs like oregano to eggs
šŸ«–I drink a cup of ginger green tea daily

But seriouslyā€¦seeing tasty food is a powerful trigger to eat that food so keep tempting food out of sight as much as pos...
11/15/2024

But seriouslyā€¦seeing tasty food is a powerful trigger to eat that food so keep tempting food out of sight as much as possible as you head into the holidays and you could be one of the few people to maintain your weight over the next 6 weeks!

My dinner tonight šŸ˜ƒJust keepinā€™ it real. I was snacking all day so I didnā€™t want to eat too much and I needed a glass of...
11/13/2024

My dinner tonight šŸ˜ƒJust keepinā€™ it real. I was snacking all day so I didnā€™t want to eat too much and I needed a glass of wine tonight even though Iā€™m trying not to drink during the week (I measured an 8 ounce pour šŸ¤£)ā€¦and I just had a cup of cottage cheese for my 30 grams of protein so perfectly balanced meal right?

Zero fiber. Zero protein. 100% cute for my 10 year old šŸ˜ƒ Happy Halloween šŸŽƒšŸŽƒšŸŽƒ
10/31/2024

Zero fiber. Zero protein. 100% cute for my 10 year old šŸ˜ƒ Happy Halloween šŸŽƒšŸŽƒšŸŽƒ

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