How can you make a sedentary job more active? You can carry a pad and pencil so you can brainstorm ideas while taking a walk, or walk to your co-worker's desk instead of calling. Try a "walking meeting" with a colleague. Consider a wireless headset so you can pace while you are on the phone. Use the stairs as much as possible instead of taking the elevator. If you take the bus, consider getting off a stop early and walking the rest of the way.
The benefits from eating whole-grain foods go way beyond dietary fiber alone. Whole-grain foods, like whole-wheat bread, oatmeal and brown rice, are also rich in B vitamins, vitamin E, iron and antioxidants. Most importantly, a diet rich in whole-grain foods has been linked to reducing the risk of diabetes and coronary heart disease, and helping with weight maintenance. According to the 2010 Dietary Guidelines for Americans, we should aim to eat at least half of our grains as whole grains.