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MedFit Care
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While Covid accentuated poor heath conditions in some, they were prevalent long before Covid. 

The Good News: Physical activity can positively affect over 30 chronic conditions, making it the best deterrent of chronic disease in primary and secondary prevention.

Health Statistics for adults in the U.S. 

  • 50-60% have at least one chronic disease; 25-40% have two or more.
  • Almost 40% are clinically obese.
  • Hypertension affects over 100 million.
  • Over 30 million have Type 2 diabetes.
  • Osteoarthritis affects over 30 million. It’s thought everyone over 60 has at least 1 joint affected.
  • Cardiovascular disease is responsible for almost 1 in every 4 deaths.

What is MedFit Care?

MedFit Care is a telehealth company offering medically necessary exercise prescriptions for consumers and patients nationwide.

A MedFit Care physician will write a medically necessary exercise prescription that can be used to pay for your MedFit Care fitness professional, who understands your unique needs and can work with you to improve your health and quality of life. With your prescription in hand, you are now able to use a Flexible Spending Account (FSA), Health Savings Account (HSA), or your own funds as a medical expense tax deduction, to pay for the services of a qualified medical fitness specialist.

If you, a family member, or friend has health issues of concern, call our New Orleans Healing Center location at 504-754-1101 or​ stop by the New Orleans Healing Center to discuss your options.

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May is Melanoma and Skin Cancer Awareness Month
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​Non-melanoma skin cancer is a very common cancer in the United States, with more than 5 million people diagnosed each year. Basal cell carcinoma and squamous cell carcinoma, which are non-melanoma skin cancers, are the most common types of skin cancer. Non-melanoma skin cancers rarely spread to other parts of the body.

  • 1 in 5 Americans will develop skin cancer by the age of 70.
  • More than 2 people die of skin cancer in the U.S. every hour.
  • Having 5 or more sunburns doubles your risk for melanoma.
  • When detected early, the 5-year survival rate for melanoma is 99 percent.

Melanoma:

Melanoma is an aggressive form of skin cancer. It is more likely to invade nearby tissues and spread to other parts of the body than the more common forms of skin cancer.

Melanoma is more common in men than women and among individuals of fair complexion. Unusual moles, exposure to natural sunlight or artificial sunlight (such as from tanning beds) over long periods of time, and health history can affect the risk of melanoma – American Association for Cancer Research.

The American Cancer Society’s estimates for melanoma in the United States for 2024 are:

  • About 100,640 new melanomas will be diagnosed (about 59,170 in men and 41,470 in women).
  • About 8,290 people are expected to die of melanoma (about 5,430 men and 2,860 women).

Less Common Skin Cancers:

1) Merkel cell carcinoma is a rare and aggressive type of skin cancer that develops in sun-exposed skin areas and has a high likelihood of spreading to other body parts.2) Skin lymphoma, also called Cutaneous lymphoma, is a type of non-Hodgkin lymphoma that starts in the skin.3) Kaposi sarcoma is a type of cancer that starts in lymph or blood vessel cells and tends to appear in the mouth and as lesions on the skin, but may also develop in the lungs, liver and digestive tract.4) Skin adnexal tumors are tumors that start in hair follicles or skin glands.5) Sarcomas are soft tissue tumors that can begin in deep skin tissue.

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Things that put you at higher risk for getting skin cancer are called risk factors. The main risk factor for developing skin cancer is exposure to ultraviolet (UV) radiation from:

1) Sunlight2) Tanning beds3) Sun lamps

Other factors that may contribute to developing skin cancer include:

– Having a history of severe, blistering sunburns- Having many, or unusual, moles- Being a blond or redhead, having fair skin that easily freckles or sunburns- Exposure to large amounts of toxic substances such as paraffin oil, coal tar and arsenic compounds- Family history of skin cancer- Previously being diagnosed with skin cancer- Being older, male- Having a weakened immune system- Having a rare inherited condition called xeroderma pigmentosum– People with darker complexions have a much lower risk of most types of skin cancer. When they do develop melanoma, people with darker skin types are much more likely to have rare types of melanoma such as acral lentiginous melanoma, an aggressive type affecting the palms of the hands, soles of the feet and nail bed. Melanoma can also develop in non-sun-exposed area such as the membranes of the mouth, gastrointestinal tract and female genital tract. The most important warning sign of skin cancer is a new spot on the skin, especially if that spot changes shape, color or size. Another potential symptom is a spot that looks different from all the others on your skin (known as the “ugly duckling sign”).

Other signs include:

– Red or pink patches with shiny, pearly-white raised edges- Non-healing open sores that bleed or develop a crust- Red scaly patches of skin that may bleed- Wart-like growths with crusted surfaces- Hard, waxy skin lumps with visible blood cells- A newly itchy, tender or painful sore


Good Cholesterol vs Bad Cholesterol

Cholesterol is a fatty substance that is essential for building cell membranes and producing hormones, vitamin D, and bile acids that aid in digestion. However, having too much cholesterol, particularly low-density lipoprotein (LDL) cholesterol, can increase the risk of heart disease and stroke.

Here's a breakdown of the two main types of cholesterol:

  1. Low-Density Lipoprotein (LDL) Cholesterol:

    • Often referred to as "bad" cholesterol.
    • LDL cholesterol can build up on the walls of your arteries, forming plaque that can narrow and clog arteries, leading to atherosclerosis (hardening of the arteries) and increasing the risk of heart disease and stroke.
  2. High-Density Lipoprotein (HDL) Cholesterol:

    • Referred to as "good" cholesterol.
    • HDL cholesterol helps remove LDL cholesterol from the arteries by transporting it to the liver, where it can be broken down and eliminated from the body. This process helps protect against heart disease.

In summary, high levels of LDL cholesterol can increase the risk of heart disease, while high levels of HDL cholesterol can help reduce that risk by removing excess cholesterol from the bloodstream. It's important to maintain a balance between these two types of cholesterol for optimal heart health.

Exercise and Cholesterol​

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Regular exercise can have a significant impact on cholesterol levels and overall heart health. Here's how exercise influences cholesterol:

  1. Raises HDL Cholesterol: Physical activity, especially aerobic exercise like brisk walking, running, swimming, or cycling, can increase the levels of HDL (good) cholesterol in the blood. This helps remove LDL cholesterol from the bloodstream, reducing the risk of plaque buildup in the arteries.

  2. Lowers LDL Cholesterol: Exercise can also lower levels of LDL (bad) cholesterol. It does this by increasing the size of the particles that carry LDL cholesterol in the blood, which makes them less likely to contribute to plaque formation in the arteries. Additionally, regular physical activity can stimulate the liver to remove LDL cholesterol from the blood.

  3. Aids in Weight Management: Regular exercise helps with weight loss and weight management, which can indirectly improve cholesterol levels. Being overweight or obese is associated with higher LDL cholesterol and lower HDL cholesterol levels. Exercise helps maintain a healthy weight or achieve weight loss, which in turn can improve cholesterol profiles.

  4. Improves Overall Heart Health: Exercise strengthens the heart muscle, improves circulation, and reduces inflammation throughout the body. These benefits can lower the risk of heart disease and stroke, which are often associated with high cholesterol levels.

  5. Reduces Triglycerides: Triglycerides are another type of fat in the blood that can increase the risk of heart disease when levels are too high. Regular exercise helps lower triglyceride levels, further improving heart health.

To reap the benefits of exercise on cholesterol levels, it's recommended to engage in moderate-intensity aerobic activity for at least 150 minutes per week, or vigorous-intensity aerobic activity for at least 75 minutes per week, along with muscle-strengthening activities on two or more days per week. However, even small amounts of physical activity can provide health benefits, so finding activities you enjoy and incorporating them into your routine is key.





How To Stay Active with Arthritis

Osteoarthritis Action Alliance

​More than 40% of adults with arthritis do not receive counseling from their health care providers on the benefits of physical activity for arthritis management.

-Centers for Disease Control and Prevention (CDC)

Arthritis can lead to severe joint pain and may limit your normal activities, but there are several ways you can reduce arthritis pain without medication. Research has shown being physically active is one of the best ways to treat arthritis. 

Physical activity can help your arthritis by: 

  • Reducing pain
  • Improving range of motion and function
  • Increasing energy
  • Improving mood
  • Supporting weight management
  • Preventing or improving other conditions like diabetes and heart disease.

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How much activity should you aim​ for? Try to get at least 150 minutes of moderate-intensity physical activity a week - like brisk walking. This can be broken up into smaller segments such as 30 minutes a day, 5 days a week. Even if you can’t reach this goal, staying as active as you can is good for your health. Remember, any amount of physical activity is better than none!

What kinds of activities should you do? You should choose physical activities that are gentle on your body and joints to reduce the risk of injury. These activities can include:   

  • Brisk walking
  • Yoga
  • Gardening
  • Dancing
  • Swimming

Explore physical activity programs in your community that are designed to reduce arthritis symptoms and teach you how to safely increase your activity level. Many of these programs are free or low-cost and available at local YMCAs, parks, and recreation or community centers. Learn more about Arthritis-Appropriate Evidence-Based Interventions (AAEBIs) here

Remember, your doctor is a reliable source of information about physical activity. If you have concerns or questions, talk to your doctor about the right level of activity for your abilities and health goals. For more tips on staying active, go to the CDC website.





Group Circuit Training by Paul

Monday and Thursday 11:15 am-12:00pm

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​BENEFITS OF CIRCUIT TRAINING: 

  • Maximum results in minimum time
  • Challenge your whole body
  • Mix cardio and strength
  • Send your metabolism soaring
  • Never waste another minute
  • Beat gym boredom
  • All fitness levels welcome
  • Arrive early for instruction

Have questions? Call Paul @ 504.525-2956


Will you ever lose it?

If you get fat are you doomed to stay fat?

According to a study conducted in the UK in 2015, less than 1% of the formerly obese will maintain weight loss for more than a year. Specifically, this broke down to just 1 man out of 210 and 1 woman out of 124.

Participants in the study were told to eat less and move more, a method that failed to deliver long-term results. Clearly this sound bite advice wasn’t enough.

Now I could launch into a debate over whether or not this study practiced sound research and whether or not the participants really did eat less and exercise more, but instead I’d rather share with you what I know to be true about lasting weight loss.

Make no mistake about it, long-term fat loss results are very possible and are enjoyed by the majority of my clients – in stark contrast to the UK study results!

Since there’s more to it than simply eating less and moving more, how does one go about losing fat and then keeping it off for the long haul? Here are 5 Steps to Finally Lose the Fat…

Step #1 to Finally Lose the Fat - The Right Mindset

There are only two mindsets to choose from when you approach your quest for weight loss:

This is a temporary change in my behavior.

This is a new way of life.

There’s no middle ground, you either see it as temporary change or you see it as permanent change. It’s pretty obvious which mindset produces permanent results.

Step #2 to Finally Lose the Fat - New Habits

Understanding how to put new habits in place is the second step to losing the weight and keeping it lost.

As we just saw in step one, looking at your weight loss behavior as a new lifestyle is the only way to ensure permanent results and this means adopting healthy new habits.

Habits are best taken on in gradual steps. This has been proven to be the most effective way to make the new habits stick. Approach building new habits with baby steps instead of grand leaps.

If one of your current, fattening, habits is that you drink sugary soda then first switch to drinking diet soda. Once the habit of drinking diet soda has completely replaced your sugary soda habit then you can start replacing some of the diet soda with water. You didn’t jump straight from drinking flavorful, fizzy soda to just drinking water, that’s too extreme and will make success unlikely.

Step #3 to Finally Lose the Fat - Your Environment

In order to permanently change your body you must permanently change your environment. It makes sense that you won’t maintain a lean body in the same environment where you gained the weight.

The term “environment” sounds vague, so let’s break it down. Your environment is the world that you create around yourself. These are the foods that you see, smell and have easy access to. This is the ease or difficulty you have in consistently accessing exercise. This is the lifestyle of the people closest to you that casts an influence on your own lifestyle whether you realize it or not.

I’ll bet you could draw out the ideal environment for permanent weight loss. You know the path. Now put in the effort to walk the path.

Step #4 to Finally Lose the Fat - Good Nutrition

The problem with the advice of eat less and move more is that it doesn’t make a distinction between calories. When total calorie count is your only goal you’ll end up consuming lower quality calories than you should, which leads to mindless eating and malnutrition.

Educate yourself on healthy calories versus nutritionally void calories. A great rule of thumb is that calories that are created in nature are always superior to calories created in a factory. Stick with real food over anything from a package.

Step #5 to Finally Lose the Fat - Your Support System

If you just did the first 4 steps then you’d be well on your way to successfully transforming your body from fat to fit, and keeping it that way for the long haul. However, in order to fully ensure that you make the switch from where you are to where you want to be it’s important to put a support system in place.

Nothing is more powerful than social accountability. Instinctively you don’t want to let people down, and so you’ll work harder and more consistently in a support group than you would when working on your own. It’s hard to sleep in when you know someone is at the gym waiting for you!

This fifth and most important step is where I come into your life. My entire mission is to not only provide you with the action steps to getting into the best shape of your life, I also am here to provide you with the support that you need to make it happen.

Call or email me now to get started on a program that will get you fit for life. You can do this!

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Michael Roberts

Medical Fitness Specialist

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Downtown Fitness Center

2372 St Claude Ave Suite 264

New Orleans, LA 70117

5047541101


You are Invited

I am very pleased to report that way more than 1% of my clients keep the weight off long term! In fact client success stories continue to roll in each and everyday. We are fanatical about transforming your body!

If you want better odds at successfully losing and keeping off the weight, then join my fitness family today. We can’t wait to have you!


Asian Shrimp and Noodles

There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love, with a fraction of the carbs and calories of traditional take-out.

All of the flavors, none of the guilt!

This dish is pretty epic: plump shrimp and tender veggies combine with savory sauce and satisfying veggie noodles. Yes, please!

What you need
Serves 4

For the Coconut Amino Sauce

1/3 cup coconut aminos
2 teaspoons garlic, minced
½ teaspoon liquid stevia
1 Tablespoon chili paste (sambal oelek)
1 teaspoon fish sauce
1 Tablespoon ginger, minced
1 teaspoon toasted sesame oil

For the Noodles

1 butternut squash
1 sweet potato
1 teaspoon olive oil
sea salt and black pepper

For the Shrimp and Veggies

1 teaspoon olive oil
12 oz large shrimp, peeled and deveined
2 cups (5oz) white cremini mushrooms, sliced
1 red bell pepper, seeded and diced
2 zucchini, diced
1 carrot, grated
2 Tablespoons fresh cilantro, minced

Instructions

For the Coconut Amino Sauce

1. In a medium sized bowl, combine the sauce ingredients together. Whisk until fully combined.

For the Noodles

1. Preheat the oven to 350 degrees F.

2. Peel the sweet potato and peel and seed the butternut squash and run both through a spiral slicer to create long, thin noodles. Toss with the olive oil and season with salt and pepper on a rimmed baking sheet. Bake for 5 minutes. Set aside.

For the Shrimp and Veggies

1. Place a large skillet over medium-high heat. Add 1 teaspoon of olive oil, 2 Tablespoons of the coconut amino sauce and the shrimp. Cook for 3-4 minutes, until fully cooked. Transfer the shrimp to a plate and set aside.

2. Add the mushroom, bell pepper, zucchini and carrot to the skillet. Cook until tender, stirring occasionally, about 5-7 minutes.

3. Add the shrimp, noodles and remaining coconut amino sauce back into the skillet and stir until fully combined.

4. Remove from heat, garnish with cilantro and serve immediately. Enjoy!

Nutrition
193 calories, 4g fat, 20g carbohydrate, 6g sugar, 429mg sodium, 3g fiber, and 19g protein.

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