by Margaret Littman

Don't be daunted by big good-for-your-body changes! Important health fixes needn't be huge at all. Whether you add a banana to your morning bowl of cereal, park farther away from your office so you walk an extra 100 feet to work or simply strive to set aside time just for you, you're making changes — and getting healthier. Here, 14 other small ways to better your body and mind today!

• Physical-Health Helpers
• Mental-Health Boosters
• Nutritional Nudges

Stop sharing! Towels remove mucus and germs from your body, so they're perfect carriers for colds, pinkeye and other infections. Consider giving everyone in the family a different colored set so you can tell them apart.

Try a new supplement. Followers of traditional Chinese medicine swear by the dietary supplement velvet antler, a substance made from the regenerative antlers of deer. It's sold in health food stores. Researchers at AgResearch in Hamilton, New Zealand, have found evidence of the substance's anti-inflammatory and immune-boosting properties. But remember to consult your physician before taking any supplements.

Rub it in. The best way to prevent colds is by washing your hands religiously. Unfortunately, this can also dry out and even crack your mitts. The solution: Use lotion. Your hands will stay soft and be less susceptible to infection — fewer cracks in your skin means fewer hiding places for bacteria.

Hands off! Unless you're washing your face, keep your hands away from it! The more you touch your face, the more dirt and germs you track onto your skin and into your pores, increasing the probability of breakouts.

Conquer mini challenges. If the idea of trying something new or tackling a big project seems overwhelming, give yourself a confidence boost: Execute smaller but still challenging tasks, such as eating with your nondominant hand for one day or devising a better route to work. This will help you prepare for a scary challenge, says California psychologist Suzanne Gold, author of "Being Yourself: Twenty-four Ways to See the Light."

Make lunchtime personal time. According to John D. Drake, author of "Downshifting: How to Work Less and Enjoy Life More," if you use your lunch hour strictly for you — by making personal phone calls, going to the gym or window shopping — you'll actually wind up with more energy for both work and play!

Soak up some rays. Going outside to bask in the sun for a few minutes each day (while wearing sunscreen, of course) can serve as a natural mood-booster. Natural light pumps up production of vitamin D, which has been shown to help prevent and treat serious medical conditions, including breast cancer.

Say goodbye. While the support and smiles of friends are vital to happiness, pals who are demanding and always bring you down may not be worth the toll they take on your emotional well-being. Kris Gebhardt, author of "Training Yourself: A Complete Encyclopedia for Getting Your Body and Mind Into Great Shape," says breaking off relationships with people who drain your energy is a step toward mental fitness.

Unplug it. Unless you're waiting for an urgent communication, it's actually better on your psyche to step away from technology and enjoy focusing on the task at hand. So turn off your cell phone and stop checking your e-mail; doing so will undoubtedly leave you calmer and more centered.

Be picky about your portions. Many of us overeat because of a compulsion to clean our plates (blame Mom!). But you're a grown-up now, so quit it! At a restaurant, eat half of an enormous portion and save the rest for tomorrow's lunch. Before snacking, dole out the correct portion size listed on the label into a small plastic bag so you don't overindulge.

Toss his butts out. Although most people know that secondhand smoke is bad, researchers at Arizona State University now say that living with a smoker is detrimental to your eating habits too. In a study, nonsmoking women who lived with smokers consumed more total and saturated fat and less fiber, vitamin A and folate than did cohabiting nonsmokers.

Make it teatime. Ditch your morning cup of joe for black tea. Several studies, including one from Boston University School of Medicine, suggest that drinking black tea may improve the functioning of cells that line blood vessels, thereby reducing the risk of heart disease.

Grab a different green. Sure iceberg lettuce is inexpensive, but nutrition-wise, it's a clunker. Next time you're making a salad or stuffing a sandwich, try a darker green lettuce such as Romaine, which has more flavor and vitamins C and E.

Consider substitutions. It's easy to improve your diet without sacrificing flavor, if you make a few small switches. Try lemon juice instead of salt on rice or pasta, low-fat yogurt in place of mayo, and applesauce or mashed bananas instead of butter or oil in baked goods.