Healthy Habits: Playing soccer, enjoying protein-rich snacks help Dr. Anthony Costales stay fit

November 12, 2019 Healthy Habits, Nutrition and Wellness

It can sometimes be difficult to find ways to stay healthy, so we’ve asked members of our Baylor College of Medicine community to share what they do in their daily lives to maintain a healthy lifestyle.

Dr. Anthony Costales, assistant professor of obstetrics and gynecology and member of the Dan L Duncan Comprehensive Cancer Center at Baylor shares some of his healthy habits with us.

Q: What health decisions start your day?
A: Usually, the start of my day begins the night before as I am going to sleep. It relies on planning how early I will need to wake up. I aim for seven to eight hours of sleep each night. Once I wake up, it’s all about trying to get in a small meal in within one hour of waking to get my metabolism going.

Q: What is your go-to healthy breakfast?
A: Most days, I start with yogurt, granola, raspberries, blueberries, and strawberries. Occasionally, if I have enough time, I will chop up a few pieces of chicken left over from the night before and cook an omelet with vegetables.

Q: What is your favorite type of exercise?
A: I have played sports since I was five years old and played soccer in college. After I decided to pursue a career in medicine, I found CrossFit, which focuses on functional movements in high-intensity workouts. I go at least three to four times a week. On the weekends, when not on call, I still play soccer on a team in the Houston Football Association.

Q: What keeps you motivated during your workout?
A: At CrossFit, you are not just doing a workout by yourself, but you are joined by up to 14 others. So you are not just competing with yourself, but you are also competing with those around you. The best thing about CrossFit is that it’s a very supportive atmosphere and everyone encourages each other to do their best and push to their max.

Q: Has the BCM BeWell Program encouraged any of your healthy habits?
A: I do participate in the BCM BeWell program and log all of my workouts on the app. It is yet another way of competing to see how many points you can accrue. As you can tell, I love a good competition.

Q: What activities do you do when you can’t fit in a full workout?
A: On the days when I can’t make it to the workout, I will go running with my dog, Jorge. He is an American bulldog-pitbull mix and is almost three years old.

Q: What is your favorite healthful snack?
A: I always have extra protein around – whether it’s leftover chicken, fish, lean steak, ground turkey, or raw almonds. It is definitely my go-to snack.

Q: Do you take vitamins and if so, which ones?
A: I don’t take any vitamins, but I do drink a protein shake in the morning at least three times a week, especially if I can’t get to my morning meal.

Q: How do you make an unhealthy recipe healthy?
A: I think many of the unhealthy options are the condiments that go with it. For example, instead of using canola or corn oil, I substitute coconut oil or avocado oil. For salads, I use only olive oil and vinegar. I will occasionally use the dressing that comes on the salad. I also never fry and choose to bake or grill instead.

Q: What hobbies do you have to help you relax?
A: I enjoy hanging out with my dog, Jorge, and taking him to the park. I also like going to Houston-area sporting events. I support all Houston teams!

Q: What is your go-to Houston restaurant for a healthy meal?
A: My go-to restaurants for healthy choices include Bellagreen, True Food Kitchen, Adair Kitchen, or pretty much any restaurant that is farm to table.

Q: What is your favorite health tip that you live by?
A: My favorite health tip is to have a positive outlook about everything. I believe that the way you look at something determines the outcome.