Heart Health Talk:

Hey everyone welcome back we are here with Dr. Steven Ching hi there hey we are excited to have him here we are going to be talking about heart health today i know that is a huge topic I’m sure tons of your patients come in and just need to talk about that with you right absolutely yeah well they don’t really know that we need to talk about that but there are certain things that you know they come in and as a primary care provider you know that’s one of the main things that I you know want to make sure that we at least cover because um uh heart disease is actually the number one um contributor to death in the U.S. the number one the number one more than cancer more than anything else heart disease is number one more than cancers more than any other kind of uh conditions covet um accidents so yeah so it’s the number one killer so if it’s the number one killer in the U.S. you know the the main thing is trying to identify what um causes the one to develop heart disease and how we can best prevent that from happening so when your patients come in how do you know when to talk to them about heart disease or what kind of triggers that first conversation well uh we we obviously look into their their medical history whether or not they have any conditions such as high blood pressure uh high cholesterol levels high sugar levels you know whether they’re a little bit overweight or not um and we also check routine lab work at least once a year yeah and part of the lab work that we check looks into their cholesterol levels looks into their sugar levels and they’re always wondering like they always focus on you know oh just the cholesterol or like the sugars but i tell them that um they all kind of plays a role all together so it paints this whole picture of kind of what the body is doing absolutely and where your heart health is and all of that absolutely yeah and actually the American Heart Association and the American College of Cardiology have developed a certain uh calculation or algorithm that helps us to put a kind of percentage of risk for certain patients really yeah so are you able to do that algorithm in the clinic with them and see yeah where they fall on that risk scale yep yeah so we’re able to do it in the clinic we just need a few data points and that includes you know their laboratory values it shows us their cholesterol levels their their blood pressure we also look into various other factors such as their age whether they’re female or male you know their ethnicity and we put this into this um equation which tells us what their ASCVD score is and that stands for like the atherosclerotic cardiovascular risk score I’m not going to try to say that’s okay but ASCVD is there’s a kind of short term for that right and uh that tells us that in the next 10 years what their risk factor would be in terms of developing a cardiovascular condition that could lead to a heart attack could lead to a stroke could lead to something equivalent to that and is there an age where you would suggest your patients come in and do this risk assessment with you so that you can kind of make a plan moving forward right yeah well usually that score applies for folks between the age of like 40 to like 75 or so yeah that’s awesome so say if like a 45 year old comes in you’re able to look at their risk assessment and see kind of what percentage of risk they would be at when they’re 50. and then would you make a plan for them or like say a 65 year old is coming in and same thing for 75 absolutely and there’s guidelines on this because of the various various uh studies and data that shows that you know depending on the percentage or depending whether or not you have underlying condition like diabetes or not they do recommend you know some folks you know start on medications or not for everybody I would always recommend to you know have a healthy diet you know healthy exercise and exercise meaning uh something an activity that leads to um a persistent elevated heart rate okay um of at least 150 minutes a week wow what does that bring down to like 30 minutes a day an hour a day okay exactly 30 minutes uh five times a week okay so that could be a brisk walk that could be swimming or yeah okay just to get just get your heart moving you know nice yeah and so aside from that you know the routine kind of healthy eating as well as activities uh depending on the risk score then I advise them like you know the data shows that for folks who are at elevated risk such as yourself you might benefit from um a medication to help like lower your cholesterol or uh you know we should get your uh sugar level better under control and things like that gotcha so just depending on the risk level would be like okay you can let’s see if we can handle this diet alone exactly otherwise okay we need to get you on a medication um yeah I understand most people I know don’t want to be on meds but you know it would be an individualized thing for each patient right exactly yeah yeah so when we have a percentage it kind of get provides patients a little bit more a little bit more different perspective because some folks say like statistical evidence and so when we have that number it kind of gives them a little bit more sense of you know how at risk they are honestly I really would encourage you know like my parents my grandparents people to come in and know what their risk assessment is so then you know you can know how to take better take care of your health and absolutely have a plan moving forward so absolutely yeah well Dr. Ching thank you again just for being with us here today um Dr. Ching is accepting new patients at our Hemet clinic and so if you have any questions feel free to reach out to us we would love to have you as our patients thank you so much for having me and I look forward to seeing you guys at the clinic

Anti-Inflammatory Talk:

Wow this looks great oh I’m so excited Dr. Ching thanks for joining me for breakfast thanks for having me over

Dr. Ching yes okay so we just made this omelette I think it’s time for us to eat it yeah okay I’ll serve you oh oh my goodness thank you so much that’s the least I could do and Dr. Ching do you want some avocado oh yes please I love avocado healthy fat absolutely I’m the good kind of fat right avocados oh I want some too there’s some berries as well thank you I’ve been eyeing those berries yeah good morning I cannot wait to have some so in this whole vein of us you know talking about anti-inflammatory foods and just living an anti-inflammatory lifestyle what are some things you feel like are are important especially for our seniors to learn right like I know for me i try to you know I have some underlying health conditions I really do try to live an anti-inflammatory lifestyle I’m with sleep with eating but what other things can you think of that could really benefit our seniors just absolutely getting rid of their inflammation and by you know what you’re referring to anti-inflammatory um you know there are medical conditions that result in uh increased inflammatory state you know when you’re ill sick with infection or unfortunately for some folks they have um you know some autoimmune conditions that might increase inflammation in the body but if we were to think about everyday kind of day-to-day living um kind of trying to aim for living uh a healthy balanced life with an anti-inflammatory kind of lifestyle is very important as well so let’s okay you mentioned something you said that there are some medical conditions that are more inflammatory I am and I know you see our senior patients all day so what are some inflammatory conditions that you come across on your day today absolutely so by inflammatory conditions i’m referring to like things such as diabetes or high cholesterol high blood pressure um those things can really result in an increased like plaque buildup within your vessels and when those occur you can can develop heart conditions like cardiovascular diseases from that and so we really want to try to aside from like medications we also want to delve into other aspects of day-to-day living such as diet activity uh mental health to really um try to minimize one’s um you know risk factors for um developing these kind of conditions got it so you see your patients heart disease arthritis and so well yeah what I wanted to talk about today was how to mitigate that um but first yeah you want some coffee absolutely please let me get this for you oh thank you of course of course this smells great by the way oh this looks delicious Dr. Ching yes coffee with this wonderful um recipe of yours I can’t wait to try it I’m actually gonna grab a bite actually please do so if you have not watched our video where we taught you guys how to make this omelette please go ahead and watch it um basically we walk through the step-by-step ingredient edition when we make this in our kitchen but let’s talk about the ingredients as we’re trying to get our seniors and just us in general to live a more anti-inflammatory lifestyle there are some great superfood health foods in here tell us about it really absolutely so you know and part of your recipe we have the eggs we have the green leafy vegetable in this case spinach we have bell peppers and we have onions and avocado as well and those are all great in its own way in terms of having um anti-inflammatory properties and actually one of the stars of the show that we added today is a turmeric so turmeric is actually one of those very healthy spices including like ginger that can provide some anti-inflammatory effects in the body wonderful I know my grandma is a big proponent eating turmeric every single day she actually will go to the health food store and take it in pills as well and I don’t know she is healthy she moves so well so if turmeric is the secret ingredient I feel like we all should be doing that absolutely and it just takes a little sprinkle in your food awesome well aside from food what else would you suggest our patients do to reduce their inflammation I think we’ve talked before about movement and how important it is right yeah I think one of the key parts in terms of reducing anti-inflammation is uh activity whether that be like just a daily walk um about 30 minutes a day five times a week or just doing some kind of a strength training or even stretches is very important okay and that keeps the blood flow and the body flowing well okay okay and that’s what we really want yeah movement is so key I know and you said 30 minutes a day right that’s a good a good amount yeah okay 30 minutes a day nice I mean I try to do that but it’s difficult enough for me I don’t want to go out especially just in the state of how things are right now also going to a gym can be kind of difficult sometimes with scheduling and um but something that’s really cool that Rancho Family Medical does is we have our Choose Health courses so um on Choose Health we have one course that is essentially um we partnered with CrossFit by Overload to do a functional fitness course so we had someone actually teach our seniors how to do movements and strengths training resistance training and it is it’s a course that you can do every single day at home we also have a pilates course that we’ve done again for our seniors making sure that they learn movement stretching breathing just doing that resistance training like you talked about um in addition to I know aerobic exercises just walking is great too right it’s great it’s low impact and it’s going to help keep the heart rate up keep the muscles active especially in the as the body ages there’s going to be muscle atrophy and if you don’t use it you kind of lose it so to really keep it kind of conditioned is very important oh gosh that is so important yeah and aside from helping with inflammatory states it can also help with another very common condition like arthritis osteoarthritis is something where we want to have folks you know strengthen their muscles so that the joint on joint impact is minimized okay and they do that that’s what movement does is it strengthens their muscles strengthens their joints exactly and that’s what the food does is makes it not as inflamed so you can move right exactly yeah all these foods right here is a great in terms of anti-inflammatory antioxidant properties um you know we want to stay away from processed foods and things okay of that nature okay um you know when I advise my patients uh what kind of foods that they should really target from day to day I advise them if they go to the market uh to stay on the sides um because that’s where you’re gonna get your healthy you know fresh produce healthy fresh fruits that’s true if you picture a grocery store everything on the side is always gonna be whole foods so you have your vegetables you have you know your eggs and but if you go in through the middle of the aisle that’s where you have your cereal aisles you have your canned foods exactly everything’s processed refined okay I mean there’s nothing wrong with a good can of tomatoes or something like that but I see what you mean just trying your best to stay on the outside of the grocery aisle that’s a great tip I’ve never heard that before and typically if we want to really encourage a really healthy diet a lot of the foods that encompass the mediterranean diets is really something that I heard about that can you touch more on that i heard that fish when I think of mediterranean diet I think of actually being on the mediterranean and having access to fresh fish all the time but can you tell more about the mediterranean diet in general the mediterranean diet is something that um you know is really healthy for folks to you know really uh take part in their diet uh includes like more fish products than kind of red meats and that’s where you’re going to get proteins and proteins also come in the form of nuts too okay so cashews sunflower seeds those kinds of things yeah okay nuts and let’s see uh soybean based kind of products okay as well okay um and also like healthy oils like extra virgin olive oil very good which is what we used to cook in our omelette we used extra virgin olive oil um which is so healthy for you again another healthy fat which is just so great for your body um and also like an assortment of vegetables and fruits as well vegetables are key aren’t they key a rainbow as we can see from this that it’s very colorful and I always aim for like a rainbow of uh uh kind of assortment of uh vegetables and fruits and I hear I’m in the mediterranean diet they really do try to limit red meat that’s what i’m hearing is that okay I think I read that somewhere is that red meat is it inflammatory it’s an inflammatory kind of uh food unfortunately I know it tastes great oh it’s so good yeah but that’s okay fish is delicious too swordfish salmon tilapia you got it all you know exactly yeah but I think in life there’s always going to be a balance so okay yeah moderation and balance is key we talked about um anti-inflammatory foods what would be considered an inflammatory food you said processed processed what other things should we avoid uh I’d say like fried foods fried foods unfortunately you know they contain a lot of um unhealthy fats okay yeah that makes sense right a lot of things that are

kind of uh white simple um refined um carbohydrates okay so we’re talking breads pastas okay and that’s not really included in the mediterranean diet then okay if you if you were to eat pastas or rice you know more complex grains whole grains yeah whole grains quinoa brown rice those would be uh something that they focus more on awesome okay so we have the anti-inflammatory foods we have what inflammatory foods to stay away from to reduce inflammation and what about stress i know that is stress just keeps rising year after year I feel like and it is so inflammatory how can we mitigate that absolutely I think that with stress it’s very hard to really um control that in your life but I think that one way we can you know teach patients to how to is how to control and um kind of react to it and you know stress is going to be all around us all the time yeah but kind of how we react to is key how do you mitigate stress in your life what are some of the practical ways that you take to ensure that you live as much of a stress-free life as possible absolutely well one key thing is uh that’s very essential is sleep okay and sleep is something that you know is a key part of day-to-day um essential kind of living okay and Dr. Ching why is sleep so essential you know I know we all feel so crummy after we don’t get a good night’s sleep and we are stressed but why why is it that when you don’t get good sleep it ruins your whole day why well sleep is very important because um you know if you think about it we spend at least half of our lives you know um in a resting state and and during that time our body needs the time to recover um you know and get recover our energy and so you know our mind needs to take some time off our muscles and everything needs time to really rest and regenerate and that makes sense yeah so it’s like sleep kind of gives your body the margin and the energy to be able to do it needs to during the day so if you’re not getting good sleep of course every little thing is going to stress you out which then leads to a body response right exactly of stress inflammation and exactly your mind’s going to be fatigued your body’s going to feel fatigued right and you know that’s just going to be sprouting down okay it’s interesting because I feel like if you did one of these things like say you ate only an anti-inflammatory diet but you got horrible sleep and you didn’t move I feel like that wouldn’t be as effective like you have to do it all together right exactly it’s a very fine balance so trying to incorporate all of this is very important okay so we have our 30 minutes of movement a day with our Choose Health courses we have eating anti-inflammatory foods staying away from fast foods staying away from fast foods right and then getting great sleep getting good sleep yeah okay yeah and and on top of that uh one thing that I always like to recommend to my patients is to find a hobby because hobbies are very important to um you know it can result in um you know physical well-being as well as mental well-being as well so having it awesome yeah I that’s awesome I love that that is advice that you give to find a hobby and pour yourself into something what is your hobby or one of them one of my hobbies actually I love the outdoors and you know on days like this as you can see you’d probably find me like hiking yes so I just love the outdoors and just and that’s how I stay active nice so it’s kind of you have um being outside being active also moving so you’re not having inflammatory issues so it’s like killing two birds with one stone that’s awesome well what hobbies would you encourage for our seniors if you were going to say hey this is a great thing to pour yourself into what other things would you suggest absolutely especially for seniors not only do I recommend hobbies that you know can result in physical kind of physical well-being such as like a lot of them they like to enjoy walking or they enjoy like golfing is a popular obvious yeah which uh you know it’s very active yeah bowling is pretty active and they enjoy that and add some of that resistance training with the ball right okay but also I do encourage them to uh also partake in activities that continue to stimulate their mind because just like your muscles skeletal muscles the brain is also something that you want to exercise too so yeah I would encourage them to have as much or partake in as much kind of group activities as possible because that interaction is going to keep their minds you know sharp awesome oh I love that yeah thanks that’s such great advice Dr. Ching well I guess let’s continue just eating and enjoying our morning cheers Dr. Ching to you cheers to you as well and to our patients

Tips for Planning Your Health:

Hey everyone my name is Sienna Boyd and we are back with Dr. Steven Ching who is our Internist who practices out of our Hemet location um today we are chatting about something super exciting which is five tips to organize your health um I think it’s super important Dr. Ching I know you see patients every day who come in who just don’t have a good way to organize their health right absolutely yeah so today we hope that we can discuss some tidbits in terms of uh helping you organize your visits so that we can be as efficient as possible perfect tip number one for organizing your health is writing down all of your provider information for example Dr. Ching patients come into your clinic they’re your patients um but they may not know who their specialist is what do you think they should do right well I think uh one way to kind of help with that is uh to utilize the planners that we have for them okay and for them to write down their specialists um their names and maybe their uh numbers so we can have a list of you know their team members essentially team members awesome so kind of like their yeah their team of medical care exactly oh that’s awesome that way you know who their specialists are I mean you can see that in the computer but it’s good for them to see as well right for them exactly and especially if they’re new I don’t know that who they’re seeing so it’s good for us to at least see who they’ve been seen by in the past awesome all right tip number two is to record all of your medical conditions and medications so if you’re a patient of Rancho Family we give all of our senior patients these really awesome patient medical planners um in these it’s basically a journal where you can keep your appointment logs medication logs and all of your conditions so that Dr. Ching knows if you’re a new patient with him he can look in here and say okay this is exactly what we need to do it’s a great place to make a plan if you don’t have this or if you’re not a patient of Rancho Family Medical Group you can just use any journal but just making sure that you keep track of your conditions and your medications so that when you are going to see Dr. Ching you have it all in one place absolutely I think that’s very crucial and on top of that I’d like to just add that if you can also keep a log of your past preventative screenings colonoscopies any kind of other preventative health screenings is a very important and also a past history of your vaccinations as well that’s a great point I know people will call our clinic often you know maybe people who have moved to a different county or a different state and they’ll ask when did I last get a colonoscopy and it’s like well we can absolutely tell you but if you are able keeping track of it in a journal like you said is so helpful that’s a great tip yep so now tip number three is um something that we have in this book it’s a section where it discusses about your appointment logs and oftentimes patients uh there’s so much that we talk about during our visits that sometimes it’s hard to remember what exactly we went through so we have a section here of appointment logs and during each visit whether it’s with me or with your specialist you can you know take some notes document uh kind of what we discussed about so you have a kind of like a record um you know chronological record of what we kind of talked about and that’s going to help keep things a little bit more organized that’s awesome

all right tip number four in organizing your care is going to be making sure you have a place that lists all of your emergency contacts and all of your doctors so in our medical book we have a specific place for it we have emergency contacts friend and family members and then your medical team Dr. Ching or Sam Kim who works with him so Dr. Ching why is this so beneficial for you I think it’s beneficial because uh sometimes patients are not the only ones involved with the care yeah sometimes they require the assistance of a family member a daughter a son to really help um you know be aware of their care so knowing who else is involved at home is very helpful yeah that is so helpful like I said our medical planners have this included but if you’re just using a journal or notebook having a dedicated place maybe with a tab on it to open it quickly so that doctors can know if your daughter your son your spouse is involved in your care as well that’s a great tip absolutely so tip number five um oftentimes when patients come into our clinic um they have a whole host of questions to ask and uh you know given a certain amount of time that we do have together to spend you know I want to make it as effective and as beneficial for them so sometimes uh you know to keep a journal like this where you can jot down your questions or jot down your concerns is very helpful and if we can we can sometimes prioritize it because although I want to help you to kind of address all the concerns you know I do want to spend enough time to you know dedicate to each concern so that we can really make an effective and impactful change for you that’s awesome Dr. Ching I really appreciate that wanting to really dive deep into a couple issues as opposed to being very shallow with 20. that’s that’s a really good point um well Dr. Ching thank you that was our five tips for organizing your health care if you have any questions about Rancho Family Medical or want to become a patient with Dr. Steven Ching you can always give us a call if you are a current patient we’d love to get you one of these Rancho Family Medical planners for our senior patients and if you’re a new patient come and join us we’ll make sure you get one of these as well absolutely we look forward to meeting you and take care

Omlette Recipe:

Hey everyone my name is Sienna Boyd we are back in the Choose Health kitchen with Dr. Ching today what we wanted to talk about was anti-inflammatory foods

We’re back in the Choose Health kitchen with Dr. Ching yes good morning everybody it’s good to see you guys again yes I know we’re so excited to be here anytime we can get Dr. Ching in the kitchen to cook with us is a good day so last time we had Dr. Ching in the kitchen with us he shared with us a little bit of his cantonese heritage some eggs tomato dishes green beans that were very popular today what we wanted to talk about was anti-inflammatory foods I think seniors in general and you can you know talk a little bit more about that really just need to be on top of anti-inflammatory lifestyles right absolutely I totally agree with that oh goodness so the way that we can do that there’s a whole myriad of ways but one of the main ways is through our diet so today we wanted to talk a little bit about some anti-inflammatory foods specifically with breakfast I will be teaching Dr. Ching how to make one of my favorite breakfasts it’s an anti-inflammatory omelette filled with tons of antioxidants yummy vegetables so let’s go through the ingredients Dr. Ching tell us tell us why we’re using these ingredients absolutely well first off when we have a look at our ingredients today I see a rainbow of colors which is great yes we want to try to target all the kind of colors in the you know from fresh fruits to um fresh vegetables okay so starting from right here I see that we have some spinach which is a leafy green similar to kale broccoli highly packed with the anti-inflammatory properties I prefer in my omelettes I prefer spinach just because it adds a really nice richness and a good color and spinach cooks up really well but if you have any other green leafy greens like like you said kale or broccoli you can use that in my omelette as well absolutely and moving next here we have some eggs essential component of omelettes and has a high amount of vitamin d actually and typical foods are very rare and you know vitamin d so is it um a good majority of Americans aren’t we all pretty vitamin d deficient yes it is that’s very true so uh trying to incorporate as much of vitamin d rich foods into your diet is very essential awesome and then we’re going to what are these these were these were bell peppers these are the bells yeah bell peppers um diced bell peppers highly packed with a vitamin c actually so very good fun fact bell peppers have more vitamin c than oranges so instead of grabbing an orange for your vitamin c grab a bell pepper and then we’re finishing off on the side with some berries which have tons of antioxidants packed into it and from raspberries blueberries to strawberries very good choice of berries here wonderful I know one of the star ingredients that we will be working with today is turmeric which is a hot button item for anti-inflammatory foods can you tell us a little bit about why one would want to include turmeric in their day-to-day cooking absolutely yeah turmeric is one of those ingredients that is highly packed with anti-inflammatory properties and similar to other kind of spices such as ginger and even rosemary as a herb so I highly encourage you folks to give it a try because turmeric can help with like anti-inflammatory kind of pains that you develop in your joints or arthritis I think you mentioned plaque buildup as well correct yeah okay interesting well I know turmeric comes in a variety of different ways you can include it in cooking like we will today in a powder form there are turmeric pills that you can take from any of your local grocery stores just go to the supplement aisle there’s turmeric supplements and then it also comes in a tuber that looks very much like ginger you can always grate fresh turmeric into your food as well so let’s whip up the omelet yeah let’s do it all right all right so it’s time to assemble our omelette so let’s go ahead and first let’s sauté our onions in the pan you can go ahead and take those put them in the pan all right so onions are in and then next up we’re gonna go ahead and add the red bell peppers you want to add these two ingredients before you put in anything else because it does take a little time to soften and get a little bit more caramelized and let those natural sugars come out in the ingredients okay all right we’ve got the bell peppers in now bell pepper’s in go ahead and stir it up and then we’ll wait about a minute for it to just really get nice and caramelized and softened until we start to add the rest of the ingredients in the meantime you can go ahead start cracking some eggs for this specific recipe we’ll use about four to five eggs

All right go ahead and put it in the pan just like that dump it right in all right perfect awesome and the heat that we’re using right now is about um medium low right now so I’m gonna actually turn it up while we are cooking the eggs perfect and then go ahead and mix it up this is more of a scramble than I would say a traditional omelette where you would fold it in half I like to eat it that way it’s a little bit more palatable and you get each of these vegetables in every bite so you can go ahead and mix that up okay i’m excited for that I usually have the more traditional fold and omelette so I’m excited for this so after you mix that up a little bit we’re going to add the spinach as we know you can put a whole entire bag of spinach in the pan and it turns out to be just just a little small handful yeah exactly so be very liberal with your spinach or any greens that you do decide to use all right good tip all right Dr. Ching go ahead put in the spinach I would say put the entire bowl in there the entire bowl all right let’s do that

So you added the spinach wonderful go ahead and mix it all up and then we’re gonna add our star ingredient of this dish our turmeric okay so go ahead this is turmeric like I said you can get it in any store pretty much any Vons, Stater Brothers your corner grocery store they have it in the spice section so if you are cooking with turmeric go ahead and find it it’s going to look just like this it’s very very orange and it’ll pretty much make anything that you cook orange as well so add as much as you want in there I use I like to use maybe about a teaspoon to two teaspoons about a teaspoon to two teaspoons all right sprinkle that in there perfect all right that’s about it and then we’ll also add some salt as well about one teaspoon of salt depending on hypertension and how much salt your salt intake is will determine how much you’d put but I put about a teaspoon of salt in my teaspoon of salt okay this is about a teaspoon of salt yeah so turmeric and salt are in now okay perfect and then it’s just a matter of waiting until the spinach is wilted and all the ingredients are combined and then we’re all set to eat great this smells great by the way thank you I’m so excited you taught me how to make your egg dish now I’m teaching you how to make mine yes I can’t wait to try it all right that looks great that looks perfect so it’s time to put it on the plate and let’s enjoy all right let’s do it

so good yes and we added some side of avocado as well yes healthy fats keeps you full longer absolutely this smells so good right now I can’t wait to eat it well let’s go eat right now you ready yeah let’s do it Dr. Ching thank you so much for being with us in the kitchen thank you so much for teaching me this recipe of yours and I can’t wait to have it