The Happiness Advantage

Book & Media Reviews,

I recently watched Shaun Achor talking about ‘happiness’ on a PBS special and thought it was really great.  Shaun, a positive psychology expert, began with more than a decade at Harvard University researching the ‘science’ behind happiness and the human potential.  What I especially liked are the 5 simple habits or techniques that have actually been clinically proven to make you happier!  The advantage of happiness is that your stress levels go down, your health improves, your energy goes up, along with clarity, memory, intelligence, productivity, success, and you will even feel younger and live longer.

The basis of his message is changing our perspective that happiness is something we will find when . . .   or, if I work harder then I will be more successful and then I will be happy.  What they found is that the opposite is true.  Actually, those who tend to be more optimistic and happy, are then able work harder, more efficiently and ultimately achieve the most success.  So by focusing on the positive and prioritizing happiness, we will continue to manifest more of the same. 

Happiness is not something you find, rather it is a mindset.  It turns out that your external world, things like how much money you make, how big your house is, the car you drive, how many kids you have, and so on, can only predict 10% of your long term happiness.  On the other hand, 90% of your long term happiness can be determined by your overall outlook on life. 

Scientifically, happiness is a choice.  We actually have limited resources and ability to perceive everything going on around us, so if we are concentrating on the negative there is literally no room in our brain for the positive.  Likewise, when we choose to focus on the positive, there is much less room for the negative. 

There are 5 techniques that have been found especially useful in accentuating optimism, positivity and happiness in our life.  You may choose only one of these techniques to start, and you must do it for at least 21 days in a row in order for it to stick (this is true for anything you may like to do more of, after doing it for only 21 days in a row transforms it into a life habit where you no longer need to think about doing it, you just do it).  

1. The Three Gratitude’s

Write down 3 new things you are grateful for each day.  They should each be unique and specific, possibly about something over the last 24hours, and you need to describe why you are grateful.

This is a great one to do before bed.  If you do it together with your spouse or partner, you may find you learn a lot of beautiful things you normally may not have about them or their day.  A bonus is that it can actually make them seem more attractive, as well as generally strengthening your relationship and love for each other.

2.    The Doubler

For 2 minutes each day, write down the most meaningful positive experience you had in the last 24 hours.  Write down every detail you can remember about the experience. 

Neurologically the brain cannot tell the difference between a real experience and a remembered one.  So by going over a positive experience in your head, ‘doubles’ the positive aspects of the original experience.  This exercise also reminds us in the power of our words.  In using positive expressions or statements about ourselves, compared to negative ones, reinforces the same energy in our bodies that can then impact our health emotionally as well as physically.

3.    The Fun Fifteen

Add 15 minutes of fun activity to your day.  It must be something physically active and that you enjoy at the same time. 

Of course, exercise is the best medicine for a variety of reasons, and almost always makes you feel better.  One study showed that by changing the mindset of certain aspects of employees ‘work’ as ‘exercise’, actually made people lose more weight, lowered blood pressure, etc.,  even though their level of physical work had stayed the same.

4.    The Ripple Effect

Consciously add 3 smiles per day.  It should be in a time or place where you normally wouldn’t have.

Even raising the corners of your mouth by sticking a pen in sideways, signals your brain to release dopamine making you feel better!  But the great thing is, it also helps others feel better.  When someone smiles at us, it makes us feel good, and this is one great reason to try and surround ourselves with positive optimistic happy people.  Similarly, we could avoid those who are negative, or better yet we could radiate our positivity and happiness and if we are lucky it can ripple out to help many others feel the same.

In addition to smiles, I would also say that a random act of kindness would be equally as effective.  “A good deed each day” would also serve the same purpose.  Likewise, it could be giving someone a compliment, or giving a loved one an extra hug where you normally wouldn’t have.  What goes around comes around, and anything that makes others feel better will make us feel good too.

5.    Charge your Battery

Think about a new person each day and spend as little as 2 minutes writing them a positive note or email.  It may be someone you have not even spoken to in years. 

Shaun jokes that after writing such a note, you will spend the rest of the day thinking about how amazing you are for doing something like that!  It not only makes us feel great, but it also charges the happiness batteries of others as well.

This technique emphasizes the connections we have to our social support network.  Having meaningful connections with others has been shown to be the single common trait in studies of the happiest people.  A sense of social belonging has also been shown to be a major factor in studies of longevity.

Information is not Transformation:

So, once you know these great tips, Shaun offers a quick technique that can help you actually do them.  It is the 20 second rule, and it is based on how the brain works and something called ‘activation energy’.  Whatever the task, there is an initial amount of energy needed to get the ball rolling and often the rest comes easily.  That amount of energy could take as little as 20 seconds.  For example, reaching over to turn on the TV with the remote control requires very little activation energy.  In only seconds we can initiate hours of wasted and unconscious time sitting in front of the TV.  If however, you took the batteries out of the remote control and put them on the top shelf 20 seconds away, you would actually be much less likely to follow through.  In the reverse manner, if you place that book you have wanted to start on the arm of your couch, rather than in the next room, you are much more likely to just reach over and start reading.  You could also leave a set of dumbbells in front of the couch, a yoga mat already laid out on the floor, a guitar already sitting on a stand, or whatever you may have wanted to do more of.  You can facilitate hours of productive time back into your life, simply by making it 20 seconds easier to start.

So there you have it.  Choose just one of the 5 exercises and commit to just 21 days in a row, and think about how you can make it 20 seconds easier to start.  After doing any of them, you will quickly realize much our mindset and our behavior really matters.  How adding just a little more optimism, gratitude and positivity back into our day can make us feel so good.  Rather than being an exercise, it actually starts to become part of our nature.  We become more optimistic and more joyful.  We can more easily perceive stresses as challenges, rather than threats.  We will feel more at peace.  We may start to see more beauty and feel more love.  Even physically, we may become healthier and live longer.  We may discover more meaning and purpose.  Our support network gets stronger, and if we are positive and happy those around us start to feel the same.  It spreads to those around us, and to those around them and quite possibly to the rest of the world.  For ourselves and for others, there is no limit to what amazing things we can do.

If you have any questions about this article or if you would like to share a story or any positive experience you have had from it I would love to hear from you.

Thank you.

Much more material can be found in Shaun Achor’s book “The Happiness Advantage” (found in most bookstores) as well as his website which also provides online courses and other resource material that focus on generating a positive mindset to fuel happiness and success: 

An old video clip can also be found here:  

http://www.youtube.com/watch?v=6iLI8V6PFwA (for the start of Shaun’s talk, fast forward 34 minutes in)

All Proceeds to Heart & Stroke Foundation for Heart Month

Events & Fundraising

For the last week of Heart Month (Feb.25-28, 2025) I will be donating 100% of all treatment costs to the Heart & Stroke Foundation.  I will also be offering FREE (“BY DONATION”) treatments for all new patients wanting to try acupuncture for the first time.  So, if you know anyone who has been thinking about trying acupuncture this is a great time to start.  The same goes for all of you wanting to get back in for a tune up.

Please spread the word, and thank you so much for your support.

Sincerely,

David Arnold

Health Eating for Healthy Kids

All Articles, Nutrition, , , ,

As a Homeopath and Practitioner of Traditional Chinese Medicine I am often asked by proactive or concerned parents what to feed their children for optimal health.  Many of the dietary recommendations that I give for children are the same for any age.  What we put in our bodies has a significant impact on how we feel and how well we are able to perform.  Clean air, clean food and drink are essential for optimum physical, mental and emotional health.  We all want the best for our children, so what is best when it comes to their nutrition?

The simplest and single most important advice for the entire family is to strive towards a “Whole Food” diet.  This is not a fad, it is what we have been doing for the last few thousand years.  Eating whole foods, means eating foods that are as close to their natural form as possible.  The less refined, processed and packaged a food is, the better it is for you.  For example, a baked potato compared to a potato chip.  A chicken breast is better than a chicken nugget or a cold cut.  A bowl of rice is better than a rice cake, a rice that takes 30 minutes to cook is better than a minute rice and brown rice is better than white.  Similarly, choose sprouted wheat or wholegrain bread instead of white.  Plain yogurt and fresh blueberries is better than blueberry-flavoured yogurt.  An apple is better than apple juice.  Cooked oatmeal is better than cereal.  Homemade soup is better than canned.  The benefits of such examples include higher nutrient levels, beneficial phytochemicals, digestive enzymes, and fibre, as well as allowing for more stable blood sugars.  Overall, whole food contains more clean energy, synergy and vitality in the food.

Another significant problem with packaged and processed foods is that they can contain a variety of harmful additives.  These might include added sugar, flavourings, colourings, preservatives, stimulants, sodium, hydrogenated oils or trans-fatty acids to name a few.  It is wise to read ingredient labels carefully and choose products with as few of these as possible, preferably none.  If in doubt whether an ingredient is safe or not, if you do not recognize it or know what it means, then you probably don’t want to eat it.  In some cases these additives can lead directly to health problems.  Sugar, as a common example, not only promotes obesity, exacerbates mood swings and unstable blood sugar but will also suppress the immune system and increase phlegm and mucous production.  Although more important for some than others, cow’s milk 1 is also known to increase phlegm and mucous.  Sugar and cows milk/dairy is often best avoided, at least temporarily, in children with problems such as chronic or recurring colds, acute respiratory problems, ear infections, allergies or eczema 2.  There are many sources linking the intake of food additives and colourings to a variety of serious diseases, including behavioural disorders and even epilepsy in children.

Children are particularly susceptible to the negative effects of too many sweets.  Sugar can be hidden in a variety of forms in packaged food such as glucose, sucrose, or any word ending in ‘ose’, corn syrup or most syrups, evaporated cane juice, agave nectar and so on.  It is in yogurt, cereals, peanut butter, granola or snack bars and countless other packaged foods.  Fortunately there are alternatives.  Choose plain yogurt and add fresh fruit.  The same for milk, choose white, not chocolate.  There are cereals that are fruit sweetened, or even better a homemade granola, oatmeal or porridge with fruit and nuts added.  There are nut butters made from 100% nuts.  For snacks, use fresh fruit, nuts, seeds, veggies, hummus, yogurt, cheese and all natural crackers, the possibilities are endless.  When it comes to drinks, pop is nothing but flavoured sugar water, even pure juice contains too much natural sugar and is best extremely watered down.  Water should always be the primary drink of choice for children.

It is also important to remember that kids do have different nutritional needs than adults.  A fat free diet, for example, is not appropriate for a child.  Children should have a proper balance of healthy fats, protein and carbohydrates.  Children should not be involved in any strict raw food diets, juice fasts or cleanse diets of any type.  Although beneficial for some, the cool and cleansing nature of such practices can be harmful to a child’s developing digestive system.  Raw fruits and vegetables are great in moderation, however warm and cooked foods are generally preferable, especially in the winter months.  Similarly, an apple at room temperature is better than one right out of the refrigerator.  Eating seasonal fruits and vegetables, eating more local and eating organic are always great when possible.

Healthy eating is essential to raising a healthy child.  It is a lifestyle choice both for you and your children.  The best way to teach your children is by example.  Making healthy food choices as a parent will create a positive impression on what your children will want to eat.  You can also teach your children the benefits of healthy food, like carrots make your eyes see better, pasta or rice gives you energy, lentils or fish makes your muscles strong and cheese and broccoli make your bones strong.  You can also explain the detriments of junk food after they getting a stomach ache from eating too much of the wrong thing.  Limiting excessive snacking throughout the day will keep them hungrier and less picky when it comes to mealtime.  Allow your children to be part of the food preparation, cooking and baking.  It can be messy but a lot of fun.  Always take the time to eat together as a family at least once per day.  Chew your food well, eat slowly, mindfully and enjoy.

Healthy Eating for Everyone

All Articles, Nutrition, ,

I spend time with all new patients discussing their diet.  Food plays such an important role because it is something we are putting into our bodies everyday.  Chinese Medicine places great focus on diet and healthy digestive function because in addition to the air we breathe, food is where we get most of our energy.  Of course, the right foods can make us healthier and feel better, while the wrong foods will do the opposite. 

There are many recommendations that I give that are specific to the individual.  This is because we all have different body chemistry, constitutions and susceptibilities.  What works for some, will not work for others, and vice versa.  If someone has too much phlegm in their body, I will often recommend eating less dairy, sugar and processed food.  If you are cold all the time, adding things like ginger and cinnamon can help warm you up.  If a patient has constipation and heart issues, then ground flax seeds might be a great addition to their routine.  The possibilities are endless.  In this article however, I would like to share some recommendations that I give to almost everyone, regardless of age, body type or state of health.

Whole Foods and Eating Clean:

Eating a “whole” food diet is the most important recommendation I can give.  A whole food is one that is as close to its original form as possible.  It could still be dried or cooked but it has nothing taken away or added to it.  The opposite of a whole food is something like white flour or white sugar.  To make white flour for example, the wheat kernel is stripped of nutrient and fibre rich components like the bran and germ, and then even bleached, turning it into something far different from the “whole” grain it once was.  In general, once foods have been processed and packaged they lose nutrients and vitality.  They often require additives and preservatives to lengthen shelf life or improve taste and visual appeal, none of which are beneficial for our consumption.  Eating whole foods is not a fad, it always has been and always will be the simplest, purest and healthiest way to eat.  

If and when you are buying packaged foods, it is always wise to check the ingredients.  I once noticed an ingredient list on a bag of local BC apples.  We would all like to think it should simply read “apples”.  Even I was surprised that there were actually 5 ingredients, one of which was petroleum!  Avoid foods with ingredients that you do not either recognize or know how to pronounce.  In some cases they can be vitamins but more often than not they are some type of preservative, artificial flavour, colouring, or additive and are not anything we are really meant to ingest.  When buying packaged foods, choose those with the fewest ingredients.  Hydrogenated fats, trans-fats or poor quality oils are also ingredients that are best to completely avoid.  Avoid deep fried foods for the same reason. 

Eat your Veggies:

In general, fruit and vegetables can always be emphasized as the most essential part of a healthy diet.  The vegetables are paramount only because the naturally occurring sugars in fruits can be detrimental for some.  There are also certain vegetables that may be less perfect for specific health problems but in general more vegetables are always a good thing.  Vegetables are packed with nutrients, fibre, antioxidants, and all sorts of goodness. 

Eating a primarily plant based diet is also a good idea, regardless of your ethical viewpoint of eating meat.  Again, some big advantages are more fibre as well as the nutrient density and the healing properties of so many fruits and vegetables.  Many studies have shown the benefits of reducing intake of red meat, animal proteins and saturated fats.  Even dairy is highly controversial.  In a slightly different category, fish is also an excellent protein source but it also provides healthy fats and therefore can be a beneficial inclusion to the diet.  Actually, nowadays, we have so many vegetarian alternatives for protein sources.  If you look at the staples of some major cultures around the world we can see such examples, like tofu or lentils with rice, corn and beans, hummus and pita, and so on.

Avoid Sugar and Refined Carbohydrates:

A big one to look out for is sugar.  Sugar and other refined carbohydrates are the primary source of increased obesity, diabetes, heart disease and a variety of other inflammatory and debilitating disorders in the modern world.  Refined carbohydrates rapidly increase blood sugar and eventually body weight, while decreasing your immune system and generally reeking havoc within your body.  You can check the glycemic index of any food, either in books or online.  The higher the number, the more rapidly it raises blood sugar and the worse it is for you.  Any kind of soft drink, juice, candy, cookie, cake, baked good, chips or junk food will of course be very high on the list.  When checking ingredients also watch for sugar that can be hidden in a variety of forms, which may or may not have sugar in the name.  For example: glucose, sucrose, dextrose (or anything ending in ‘ose’), high-fructose corn syrup, evaporated cane sugar or cane syrup, sorbitol, etc.  This is not to mention artificial sweeteners, which may be even worse. 

Eat Less:

Many studies on longevity have shown that eating less is a key factor in healthy aging.  Many of us eat more calories than we actually need for optimal function.  Having too much to eat is just as bad, or worse, than not having enough.  When we overeat our metabolism slows down both physically and cognitively.  Our digestive system has to work extra hard, which can then weaken or obstruct its healthy function.  Eating only up to 80% of feeling full may be a great recommendation to go by.  

Something to consider, in addition to eliminating junk food, is limiting your intake of complex carbohydrates, like breads, grains, pasta, potatoes and rice.   Doing so can actually make you feel lighter, sharper and as if you have more energy simply because you will be less sluggish.  Carb loading is useful if you are a marathon runner or if you don’t know when your next meal might be, but its not so important if you are sitting at a desk all day. 

Eating late at night or too close to bed is also not ideal.  During sleep our metabolism slows down and so does our gastrointestinal function.  At night is also when our digestive system recharges itself, and it cannot if it is busy digesting food most of the night.

Slow down and be mindful when eating.  Much of digestion starts in the mouth, so chewing your food thoroughly makes a big difference on how well you digest and ultimately what you get out of your food.  Avoid eating while in a rush or eating while working.  Eating more slowly also helps you recognize when you are getting full before you have gone too far. 

Find the Balance and Trust Your Instincts:

Another key to healthy nutrition is to maintain a balanced diet.  Chinese Medicine always strives for keeping the balance and taking nothing to the extreme.  This includes eating all foods in moderation and not being overly strict in any sense.  Even moderation should be in moderation!  Keep some variety in your meals.  If you notice eating a certain food or a certain flavour more often, try something different.  Mix it up a little, try new foods and new recipes, have fun with it.  Most importantly, take the time to taste, enjoy and savour your food!

There are so many diets and perspectives out there, take a little from every one and find what works for you.  Most importantly, trust your body and your instincts.  Don’t only rely on what someone else recommends, what you read, or what worked for someone else.  Whether you are trying something new or cutting something out, be mindful of how your body feels when you make that change.  Ultimately do what works for you. 

If you have any questions about this article or questions that have arisen from it, please ask me, I am here to help.  I look forward to hearing from you.

Quotes

Quotes

“Natural forces within us are the true healers of disease.”    [Hippocrates]

“When you make a choice, you change the future.”    [Deepak Chopra]

“Each day we make many choices from which we act.  There are those that will move us towards a healthier state and those that will move us away from it.”    [Unknown]

“Being happy doesn’t mean that everything has to be perfect.  It means that you’ve decided to look beyond the imperfections.”    [Unknown]

“If I could summarize everything that I have learned in one sentence, it is to stop eating refined, processed and manufactured food.  It’s that simple!”

[Dr. Andrew Weil]

“Change the way you look at things and the things you look at change.”    [Wayne Dyer]