Healthy Habits: Emily Monfiletto enjoys elliptical workouts, low-fat meal substitutions

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.


Emily Monfiletto, senior registered dietitian at Baylor, shares some of her healthy habits with us.

Q: What health decisions start your day?
A: Getting up and preparing a healthy and filling breakfast. We usually meal prep lunches for the week and have them packed and ready to go in the morning to help decrease stress levels.

Q: What is your go-to healthy breakfast?
A: I am a creature of habit. My typical breakfast includes some type of fruit with plain Greek yogurt, and I occasionally add a little crunch to it with low-sugar granola. I also enjoy having a hard-boiled egg with fruit.

Q: What is your favorite type of exercise?
A: Usually something outdoors. I have an elliptical at home, so that is the most convenient option. Usually when it comes to exercise, convenience always wins.

Q: What keeps you motivated during your workout?
A: I like to watch cooking shows. This keeps my mind busy and provides enjoyment, which is important with exercise.

Q: What is your favorite healthful snack?
A: I do not snack often, but when I do it is usually a piece of fruit or roasted chickpea snacks.

Q: What do you include in your child’s lunch?
A: I always include a fruit, yogurt or cheese, and then the main food. Sometimes, this is a sunflower butter sandwich, hummus and crackers, or turkey/chicken.

Q: How do you make an unhealthy recipe healthy?
A: For some recipes, we double the vegetables that the recipe calls for. I use leaner meats, like chicken or turkey instead of higher fat meats. I substitute plain Greek yogurt for sour cream or mayo and choose whole grain noodles or chickpea-based noodles instead of regular pasta. We also try to cook from scratch as much as possible, which helps to reduce the amount of added sodium, sugar and fat in our foods.

Q: Do you use an activity tracker or Fitbit and what is your daily step goal?
A: Yes, I use the Apple watch. I try to close my rings by the end of the day.

Additional Resources

Scrapbooking, avoiding the snooze button help Dr. Hoda Badr stay focused

Dr. S. Julie-Ann Lloyd enjoys swimming, group exercise to stay active

Read more healthy habits from members of our community.

Learn how Baylor promotes a culture of healthy living and wellness.

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