Finding ways to stay healthy can be difficult, so we asked members of the Baylor College of Medicine community to share what they do in their daily lives to maintain a healthy lifestyle.
Dr. Pavel Mia, surgical oncologist and assistant professor at the Michael E. DeBakey School of Surgery, shared some of his own healthy habits.
Q: What health resolution does your day start with?
A: I always make a point of having some form of breakfast. I've noticed that if I eat breakfast and drink water, I tend to have more energy even if I don't drink coffee. There's an old Persian proverb that says, “Eat a hearty breakfast, share your lunch with your friends, and give your dinner to your enemies.” I think there's certainly value in this proverb emphasizing the importance of breakfast.
Q: What's your go-to healthy breakfast?
A: I love avocado toast. To make it, I slice one slice of whole grain bread, slice two boiled eggs (whites only), then slice avocado as the next layer, then slice tomatoes. I sprinkle on some Old Bay seasoning and add a little cayenne/garlic powder for extra flavor.
Q: What is your favorite exercise?
A: Swimming is my favorite form of exercise. It's a great cardio workout while strengthening muscles you never knew you had. It's also easy on the joints for people who suffer from joint pain. And it keeps me cool in the Houston heat.
Q: How do you stay motivated while training?
A: Looking forward to the next meal. I love to cook, and knowing that if I can survive this workout, I'll have a delicious (and healthy) meal to look forward to right after is what motivates me.
Q: If you can't get a full workout in, what activities do you do?
A: When I train, I mainly do weightlifting, but if I can't do that I go for long jogs. I love to run, especially when the weather is nice.
Q: What is your favorite healthy snack?
A: Almonds are great. Plain almonds taste great, are healthy, and give you energy for the day.
Q: Do you take vitamins? If so, which ones?
A: I take a men's multivitamin and fish oil. Omega-3 fatty acids are effective in reducing the risk of cardiovascular disease.
Q: How can I make an unhealthy recipe healthy (healthy substitutions)?
A: I always use olive oil for cooking with oil. Eggs taste better if you remove the yolk. If I want food to have a crunch, I sprinkle chopped almonds on top. Spices are a great way to add flavor instead of salt. For example, I'll add a bit of cayenne pepper, paprika powder, garlic powder, or cumin instead of salt. I try to include spinach (or other green veggies) in everything I make.
Q: What is your nighttime skincare routine?
A: CeraVe Lotion!
Q: Do you have any hobbies that help you relax?
A: I love swimming and gardening. I also love growing peppers and making hot sauce with them. It's so much fun to mix them with different ingredients and spices. I also love cooking and baking, which I (and my wife) think is fun.
Q: What is your go-to restaurant in Houston for healthy eating?
A: Sweetgreen or Mediterranean Restaurant
Q: What is your favorite wellness practice?
A: I think of health like an investment. When you invest, you put money into a retirement account early so that you have money saved up for retirement. The same is true with health. The way you live in your 30s will pay off when you're 50. The way you live in your 50s will pay off when you're 70. That's why it's so important to develop healthy habits (including diet and exercise) as early as possible to live your optimal life.
