Foods with high glycemic indexes, like white bread and rice, break down quickly in the body and cause sharp spikes and drops in blood sugar, which leads to cravings and encourages your body to store fat.
But because of the way it’s processed and dried, pasta (yes, even the white variety) takes longer to digest than other refined carbs, says John Sievenpiper, MD, Ph.D., associate professor of nutritional sciences at the University of Toronto, who authored a study on the topic in the journal BMJ Open. Since pasta breaks down slowly in the body, it helps keep blood sugar levels steady throughout the day. That makes you less likely to overeat or crave more carbs later on, he explains.
Consider pasta, in moderation, an approved source of carbs in addition to your go-to sweet potatoes. And, always cook it al dente: “The sooner you remove it from the water, the lower the glycemic index,” Sievenpiper says.
Resting postures ground you and reset your body. Humans have been relaxing in these positions for millions of years, says Anna Hartman, CSCS, co-author of a paper on the topic published in the Journal of Bodywork & Movement Therapies. Your body responds to danger by tucking in the tailbone, reaching the head forward, and protecting the torso and all the invaluable organs inside.
This floor-based pose, on the other hand, tells the nerves in the pelvis and brain that there’s no imminent threat, that you can fully relax. It tests your body’s mobility, a benefit that will pay off when you train.
Try drinking posture:
Kneel on the floor or on a yoga mat with knees and feet together, toes curled under feet, spine straight, and palms resting on thighs. Sit down so the glutes rest on the ankles and slowly lean forward to bring forehead to the floor, placing hands on the floor for extra stability if needed. Hold for 20 seconds to 2 minutes once per day.
Two separate new studies support getting lost in a story as often as possible:
1. According to research published in the journal Reading and Writing the more fiction you read, the better your language skills which affects your ability to create synonyms and analogies along with oral skills like public speaking. “We think it’s most important that people find the pleasure in reading, so we suggest reading something you love, something that you’re invested in and excited about,” says study author Stephanie Kozak, Ph.D. candidate at Concordia University in Montreal, Canada.
2. Readers are known to be more empathetic. A separate study, published in Social Cognitive and Affective Neuroscience, suggests that people who empathize with fictional characters internalize those experiences and form a connection with those characters. “That creates the potential for those experiences to be applied to understanding others in the future (though that piece is yet to be tested by us),” says Timothy Broom, doctoral student in psychology at The Ohio State University and lead author of the study.
Get intel from Equinox experts.