Healthy Habits Stealth Health: Get Healthy Without Really Trying
Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while.
For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss.
And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10-minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease.
"Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia.
But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar).
"Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman.
As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says.
Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"A lot of bad eating habits are about not taking charge of your life, and that attitude is often reflected in other areas," says Grossman. On the other hand, she says, when you make small changes at the kitchen table, the rewards may show up in other areas of your life.
"It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life."
Healthy Eating Recipes ... free yourself from boring food!
One-Pot Sweet-Potato Couscous
Serves 6
Ingredients:
250 g fresh or frozen green beans, cut into bite-size lengths 2 large sweet potatoes (about 1 kg), peeled and cubed 1 3-in (8-cm) cinnamon stick, broken in half 1 cup (250 mL) whole-wheat couscous 1/2 cup (125 mL) low-fat feta cheese, crumbled 1/2 cup (125 mL) fresh parsley, finely chopped 1 tsp (5 mL) olive oil 1 medium onion, diced 1/3 cup (75 mL) chopped walnuts 2 cups (500 mL) vegetable or chicken broth, low-sodium 1/3 cup (75 mL) raisins
Materials:
Bonus: Sweet potatoes are packed with beta-carotene, cinnamon is rich in antioxidants, walnuts are high in heart-healthy omega-3 fats, and parsley is a very good source of vitamin K, which plays a key role in clotting blood.
Tip: Whole wheat couscous has more fibre than regular; raisins are high in sugar, so don't toss in extra.
Wine pairing: Riesling, an off-dry white, pairs well with sweet potato.
Cooking Instructions:
Toast walnuts in a large, non-stick pot (without oil) over medium heat, 5 minutes (toasting intensifies their flavour). Transfer to a small bowl. Heat oil in same pot over medium-high heat. Add onion and cinnamon stick pieces. Stir for 2 minutes, then add sweet potatoes. Pour in broth and bring to a boil. Cover, reduce heat and simmer until sweet potatoes are almost tender, 8 to 10 minutes. Return to boil, add beans and cook until tender-crisp, 5 minutes. Stir in couscous and raisins, cover, remove from heat and let stand 5 minutes. Fluff with a fork, empty into a serving bowl, and sprinkle with walnuts, parsley and feta.
Number of Servings: 6
Per Serving
Per serving: 385 calories, 10 g protein, 8 g fat (2 g saturated fat), 70 g carbohydrates, 10 g fibre, 11 mg cholesterol, 288 mg sodium.Best Health Magazine, January/February 2010
Opportunities for Businesses: Reflexology in the Workplace. Numerous studies have found the availability of reflexology in the workplace to be economically advantageous to a business. Six Danish studies document the financial and health benefits when employees are offered reflexology services.
Four of the studies found that absenteeism was reduced with companies experiencing: savings of $35,000 over a 6-month period; from 11.4 to 8.5 days per person per year, with a savings of more than $US162,000; 66% less absenteeism; and a savings of US$3,300 a month in fewer sick days.
Four studies noted improvement in physical ailments: "97.5% (of the employees) had positive effects on their primary ailments. 77.5% on secondary problems. Medicine intake was reduced with 27.5%;" "235 employees were treated for a variety of health problems. 170 reported a good effect;" "79% (of 143 employees over 6 months) were either cured or helped with their primary health problem. 57% were helped with secondary problems. 30% became more satisfied with their jobs and 92% wanted to continue reflexology;" "156 employees (over a two-year period) who experienced positive effects on back pains, the musculo-skeletal system, headache, migraine, stomach/intestinal sufferings." One study noted that "Medicine intake was reduced with 27.5%."
A psychological effect is noted when reflexology services are available in the workplace. "There is a much better atmosphere in the department, because the employees feel there is something being done about their problems... Before we used to stay at home when ill, now we see the staff go to work anyway because they know they can get a treatment and feel better." www.reflexology-reseach.com
Healthy Habits Stealth Health: Get Healthy Without Really Trying 
One-Pot Sweet-Potato Couscous
