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Romance and Research with James and Suzie Pawelski

James and Suzie Pawelski – Romance and Research

Suzie Pileggi Pawelski is a contributing editor for Live Happy magazine as well as a wellness counselor specializing in the science of happiness and its effects on health and relationships. Her 2010 Scientific American Mind cover story "The Happy Couple" was selected by the magazine as one of its most intriguing articles of recent years.James Pawelski, Ph.D., is Director of Education and Senior Scholar in the Positive Psychology Center at the University of Pennsylvania. For the last ten years, he has served as the founding director of the Master of Applied Positive Psychology (MAPP) program, the world's first degree program in positive psychology. He is also the founding director of the International Positive Psychology Association.Live Happy COO, Co-Founder, and Editorial Director Deborah Heisz sits down with James and Suzie to discuss how research from positive psychology can lead to meaningful and long-lasting relationships.In this episode, you'll learn:The importance of applying positive psychology research to relationshipsStrengths-based understanding for you andyour partnerAn interactive approach torelationshipsHow to give and receive strengths with your partnerLinks and resources mentioned in this episode:Download afree sketch noteof this episodePurchase a copy of On Human Flourishing: A Poetry AnthologyThank you to our partner -AARP LifeReimagined!Thanks for listening!Thank you so much for joining us this week on Live Happy Now. If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.Also,please leave an honest review for theLive Happy Now Podcast on iTunes! Ratings and reviews are extremely helpful and helps others to find the podcast, we greatly appreciate it! They do matter in the rankings of the show, and we read each and every one of them.Special thanks to James and Suzie PileggiPawelskifor joining us this week.Related articles:The Power of PassionLove Well to Live WellBuilding Lasting, Loving Families

Chocolate—and 6 Other Foods to Boost Your Mind and Mood

Self-Care

Chocolate and 6 Other Foods to Boost Your Mood

We all have our go-to pick-me-ups—a beat-pumping Zumba class, a Taylor Swift song on repeat, that scoop (or three) of ice cream. Everyone needs that little boost every now and then—and food is one of the best ways to get it. Studies have shown that what you eat has a significant effect on how you feel, so here are seven foods to grab first when it’s time for your next pick-me-up. 1. TURKEY You know that warm sensation of calmness and satisfaction after a hearty Thanksgiving meal? Well, that’s thanks in part to the amino acid tryptophan that’s found in turkey. Tryptophan stimulates serotonin production in the brain—the ultimate “feel-good” chemical that improves mood and evenregulates stress. Turkey is alsopacked with protein, which boosts energy and alertness levels. 2. WALNUTS Walnuts are a powerhouse of omega-3 fatty acids, and have been shown to boost mood and even feelings of self-worth. Sarah M. Conklin, Ph.D from the University of Pittsburgh found that adults who consumed higher levels of omega-3 fatty acids in their diet had higher volumes of grey matter in the area of their brain that controls emotion and mood. Not to mention, walnuts also improveheart health,cognitive function, andjoint maintenance. 3. LOW-FAT DAIRY Selenium is the star when it comes to low-fat dairy products. A mineral that can only be absorbed through food, selenium behaves as an antioxidant that protects against oxidative stress. Selenium has also been scientifically proven to enhance self-reported mood. In addition to low-fat dairy products, this mineral can also be found in whole grains, legumes, and seafood. 4.EGGS Believe it or not, eggs are an egg-cellent source of vitamin D. All puns aside, vitamin D, which is found in egg yolks, has beenproven to increase positive mood and prevent depressive symptoms.Eggs are also a great source of iron, protein and vitamin B, which is responsible for converting food into energy. 5. DARK CHOCOLATE Dark chocolate is a known joy stimulant. In onestudy, subjects who drink the equivalent of 1.5 ounces of dark chocolate daily reported feeling calmer and more content. This is a result of thecocoa in dark chocolate that boosts brain serotonin levels, producing those feelings of calm and bliss we all experience when we bite into a piece of chocolate. 6. FATTY FISH Fatty fish, especially herring, rainbow trout, salmon, sardines and tuna, contains omega-3 fatty acids, which, as we know, is a powerful mood stabilizer. One study found that participants who ingested a gram of fish oil each day noticed a 50 percent decrease in negative symptoms, such as anxiety or sadness, and an improvement in mood. 7. GREEN TEA According to Jacob Teitelbaum, MD, a researcher and nutrition expert, green tea contains theanine, an amino acid that stimulates sensations of calmness and focus.Studies show that theanine can cross the blood-brain barrier and positively affect brain chemistry, possibly by changing the levels of amino acids affecting serotonin—everyone’s favorite neurotransmitter. Read More: 4 Great Ways to Use Your Superfoods

Podcast Science

Mental and Physical Mindfulness with Richard Sears

Richard Sears, Ph.D., is a board-certified clinical psychologist, the Director of the Center for Clinical Mindfulness & Meditation and is a clinical and research faculty member of the University of Cincinnati’s Center for Integrative Health and Wellness. Richard shares the definition of mindfulness, activities you can do with your kids to teach them mindfulness and how to unplug from the technological world in this episode of Live Happy Now. In this episode, you'll learn: How you can work out your brain to become more mindful The problem with technology and mindfulness How to let yourself just be 3 things parents can do to help teach their kids mindfulness Links and resources mentioned in this episode: Psych-insights.com Purchase Mindfulness: Living Through Challenges and Enriching Your Life in this Moment on Amazon Download Richard's free article Coming Back to This Moment: A Taste of Mindfulness Thank you to our partner - AARP Life Reimagined!

A jar of yogurt with berries and a spoon.

Self-Care

7 Surprising Foods That Boost Digestive Health

From spicy kimchi to fizzy kombucha, fermented food and drink offer impressive health benefits thanks to their whopping content of beneficial bacteria. Not only do these probiotics help re-establish healthy flora in the digestive system and improve the absorption of nutrients, they can also boost immunity. There’s one trick to know, however: high heat destroys the live, friendly bacteria that confer the therapeutic effects, so it’s key to look for unpasteurized products. Use this overview to get the scoop on the best fermented foods to eat now, and you’ll be on the road to wellness in no time. Sauerkraut The German take on fermented cabbage makes a tangy side dish for meaty mains. Look for “raw” unpasteurized sauerkraut in the refrigerated section of natural food stores. Not only does it deliver probiotics, it packs an antioxidant punch; the naturally high levels of vitamin C in cabbage are more easily absorbed thanks to the enzymes produced during the fermentation phase. Preparing homemade sauerkraut is as simple as submerging shredded cabbage and salt in basic brine for seven to 10 days, so it’s one of the most popular fermented foods to make from scratch. Kimchi A crunchy fermented cabbage dish from Korea, kimchi gets its pungent flavor from a combination of chili paste, garlic, and fish sauce. The ancient, traditional process of making kimchi dates back to the 7th century, and its many forms extend beyond just traditional cabbage to include other vegetables such as cucumbers or even fruit such as Asian pear. Kimchi is delicious with plain rice or scrambled eggs and can spice up all kinds of other dishes such as lunchtime wraps or grilled meats. (When buying kimchi, look for labels saying “contains live cultures” or “naturally fermented.”) Kombucha This healthy drink has a refreshing sour fizziness that’s an addiction for some—and an acquired taste for others—but there’s no question it’s packed with healthy enzymes and amino acids that help restore intestinal health. The beverage is made with black or green tea, sugar, sometimes fruit juice and what’s known as a SCOBY. This acronym stands for “Symbiotic Culture of Bacteria and Yeast” and refers to the mushroom-like mass (also called the “mother”) that triggers the fermentation process. Enthusiasts can easily learn to brew kombucha at home, but it’s also widely available in stores. Read More: 7 Tips for Eating Healthy Without Breaking the Bank Yogurt Creamy and delicious, yogurt is the easiest grab-and-go probiotic option out there—and yes, all varieties, including Greek yogurt, contain healthy bacterial cultures. But to make sure you’re maximizing the possible benefits, look for yogurts with a Live & Active Culture (LAC) seal, given to products that contain at least 100 million cultures per gram at the time of manufacture. And it’s always a good idea to avoid varieties made with high-fructose corn syrup or artificial flavor. Opt for organic when possible. Kefir First popularized in Russia in early the 1900s, kefir resembles a drinkable version of yogurt with pronounced tart or sour flavor notes. The fermentation process is the result of kefir “grains” composed of yeast and bacteria, which house many healthy microbes, including lactobacilli, and provide a powerful dose of probiotics. Milk-based kefir isn’t the only option these days. Another version starting to get attention is called “water kefir”—which uses those same grains to make a slightly fizzy drink from water (or coconut water) that can be tweaked with flavorful additions of fruit or tea leaves. Tempeh Traditionally made from fermented whole soy beans, but these days often blended with grains, beans and other vegetables, tempeh is a meat substitute with nutty flavor. Although it’s sometimes confused with tofu, tempeh has a chewier texture and higher content of probiotics, protein, fiber and vitamins than its softer, unfermented soy cousin. Although tempeh must be cooked—and the live cultures on its exterior will not survive the high heat—the interior of tempeh should retain its healthful enzymes. Miso Eaten in China since the third century B.C., miso is a traditional paste made from fermented soybeans that’s rich in amino acids and probiotics. Forgo “instant” miso soup powdered packets if you want to enjoy the health benefits miso has to offer, however. Instead, head for the miso paste in the refrigerated section. Try taking it beyond soup, by using the versatile paste in sauces and salad dressings. Depending on how long it’s aged, miso can vary in flavor and color: yellow miso is mild whereas red tastes more robust. Read More: 4 Great Ways to Use Your Superfoods Kate Chynoweth is a freelance writer living in Berkeley, California.

Practice

Start a Journal, Change Your Life

A journal is far more than a blank book—it’s more of a blank canvas on which parts of your life can unfold. A journal can be a safe, non-judgmental place to exhale and explore your thoughts, emotions and experiences. Reflecting upon your life and writing down your thoughts can be a cathartic process that increases self-awareness, alleviates stress and leads to personal growth.If the prospect of keeping a journal sounds overwhelming (who has the time?) you might be surprised to learn that there are many different kinds of journals to keep, and some require very little time. Find the type of journal that resonates most with you.1.Gratitude or Positivity JournalWrite down three things you are grateful for about your day (tiny things count like your cup of coffee, or a great phone call with a friend) or three best moments of your day, and after just a few weeks you will experience a definite boost in your well-being. The effects have been so well documented by happiness researchers from Martin Seligman to Shawn Achor that we may soon see gratitude journals prescribed by our doctors like aspirin for the mood.Read More: 8 Easy Practices to Enhance Gratitude2.Morning Pages JournalJulia Cameron, author of The Artist’s Way, recommends keeping a morning pages journal—three pages of longhand stream of consciousness writing. There are no rules, you just wake up and write. According to Julia, morning pages are about “anything and everything that crosses your mind, and they are for your eyes only.” Morning pages “provoke, clarify, comfort, cajole, prioritize and synchronize the day at hand.” The concept of keeping morning pages, and the way in which these pages spark and provoke a current of creativity, are at the heart of The Artist’s Way, and a major part of what makes the book so special.3.Dream JournalCapture the stories your mind creates at night by keeping a dream journal at your bedside. Collect the details of your dream right after you wake up as dreams fade fast from our consciousness. You may not be able to decipher your dream precisely, but you can take notice of patterns or reoccurring worries, which you may be able to address later in your waking life.4.Idea JournalDo your ideas come to you in the middle of the night, while you’re on the subway, or anywhere that’s inconvenient and you don’t have a pen. Make sure you’re always ready to write down that million-dollar idea for a screenplay, a business … Grab your idea journal as soon as brilliance hits you and get your idea in ink. Capture thoughts for your home decor, bucket list, first book, or entrepreneurial pursuit. No more scribbles on a napkin for you.Click here to see Live Happy's beautiful Sunshine Journal.5.One-Sentence JournalHappiness expert Gretchen Rubin found the idea of keeping a journal daunting, so she came up with the idea of the one-sentence journal to record memories and appreciate her life more. She credits her one-sentence journal for keeping happy memories vivid and happy memories crisp in order to pass them along to her children.6.Baby JournalYes, you are sleep deprived and super-busy in the first year of your baby’s life, but when you get some sleep in a few years, you will be so glad that you took the time to capture the milestones, like the precious first baby giggle, of your infant’s first year. Photos are a major bonus here.7.Personal Development/Self-improvement JournalIf you love to read books about how to make your life better, consider keeping a personal development journal where you capture the best bits of insight and advice. Write down favorite quotes and gems of wisdom from books, speeches and websites. A personal development journal can be like a study-guide for a better life. Use it to write down and track your personal goals, too.8.Travel JournalEver go on a cruise and you stop at so many different tropical places that you can’t recall them a year later? Keep a travel journal to document the places you go. Write down favorite travel memories, countries, cities and towns. Take a glue stick with you and paste in little mementoes like tickets and menus, if you wish. When you reread your travel journey you can relive special family trips and savor your memories.Read More: What's the connection between travel and happiness?9. Visual JournalMaybe you process the world through pictures rather than words. Some of the most beautiful and meaningful journals are visual—filled with doodles, sketches, portraits of people, often alongside names, places and quotes. A visual journal could also be a travel or baby journal. If you are more an artist than a writer, by all means, record your moments using this amazing strength.10.Everything JournalIf you are more of a creative free-spirit, keeping a journal where you do some or all of the above might appeal to you. Don’t restrict yourself with the type of journal you keep, just doodle, capture quotes, write down memories or go for stream of consciousness writing. You can write every day or once a month.The simple practice of writing forces you to slow down from the frenetic pace of life and connect with who you are and what you’re up to. Reap the benefits of keeping a journal by staying attuned to your life.Read More: 31 Days of WellnessSandra Bienkowski worked as the national columns editor forSuccess magazine for three years, and is widely published in print and on the web. See more about Sandra atThe Media Concierge.

work

6 Quick Tips for a Job Happiness Makeover

With approximately one-third of our waking hours spent at work—and another third presumably spent thinking about it—there’s no question that where, how and with whom we work plays a significant role in our overall well-being. “Being happy at work is key to being happy in life,” notes Shane Lopez, Ph.D., Gallup senior scientist and research director at Clifton Strengths Institute. “Lots of different domains in our life hinge on it. If that work domino doesn’t fall into place, it’s hard to make the most of your relationships or be your best self. So you have to make sure you’re as happy as possible at work.” Gallup’s numbers show that only 30 percent of U.S. workers are truly engaged and like their jobs. Of those, a mere 1 percent claim to love their jobs. Of the other 70 percent, about 40 percent say they are not engaged at work, and 30 percent are actively disengaged. Maybe you used to love your job, but the thrill is gone. Or maybe you never felt much love for it to begin with. Regardless, there are many ways to improve things. Kerry Hannon, author of the new book, Love Your Job: The New Rules for Career Happiness, columnist for The New York Times and AARP’s Job Expert, offers the following tips: Take a moment; take a breath Mindfulness and other forms of meditation have been found to be extremely effective in helping relieve stress and can change the way you feel about your situation. Read about the new movement in workplace wellness. Remove the toxins Avoid engaging in negative conversations, gossip and backbiting. Volunteer Doing something for someone else will make you more grateful for your own situation. Many companies offer volunteer opportunities, or you can look for a cause you feel particularly passionate about. Learn Keeping your brain stimulated can help improve your feelings about your job. Don’t have time for a class after work? Set Google alerts for your area of work so you can keep up with industry trends. It may give you new ideas for innovating on the job. Focus on the positive Keep a work journal, and each day write down one thing you did well or that went right. It will make for great reading on days when you’re feeling down. Laugh Gallup polls show that people who laugh and smile are more engaged at work. Read about how coworkers at Hallmark let loose and have fun together.

work

6 Secrets to Creating Your Dream Job

I remember sitting at my desk a few years back in a dead-end job that didn’t challenge or fulfill me in the least. I spent those days dreaming about doing work that I loved and that would make a difference. I also wanted to be able to ditch my long commute, calmly see my kids off to school in the morning and have flexibility to work on projects that excited me. Dream on, I thought for a long time.But then I began learning everything I could about starting my own business. Because of new technologies in communications and marketing, there has never been a better time to start your own business on your terms. However, there are still many possible pitfalls to look out for. Here are a few suggestions for how to avoid them.1. Start smallIf you need income to survive, you can’t give up your day job without knowing your business is viable. One way to test the waters is to start dabbling in your dream job on the side.For instance, if your goal is to open a bakery, don’t quit your marketing position and go all-in on a storefront. Maybe start by letting coworkers know that you’re available to create confections for birthdays and weddings or talk to a local caterer that may want to outsource baked goods.2. Be flexibleYou may make the best cupcakes ever, but if everyone is clamoring for cake pops, you’ve got to give the people what they in order to stay in business. In my case, I am enthusiastic about educating people about how to make the best food choices for optimal mind and body wellness, and I had tested the market and found there was interest.However, the number of people willing to spend time and money on a guided cleanse were far outnumbered by the ones who were interested in simply buying healthy treats. I made the decision to focus on building my business and revenue through selling healthy desserts first, to allow me to then work on writing and speaking to reach more people.3. Surround yourself with the right peopleYou are giving your all, day in and day out, because this business is your passion. But not everyone is going to be as excited about what you’re doing.When choosing whom to work with, it is incredibly important to seek out people that are going to help drive your goals forward, and not drag you and everyone else on your team down. You must find people who share your vision.4. Continue learningNo matter how knowledgeable you are about your niche, there is always something new to learn. You might be the best graphic designer ever, but the nuts and bolts of getting the word out on new social media platforms or figuring out the logistics of getting your product to market might surprise you.To stay on top of your game, you have to be open to constantly learning new things. Whether that means a weekly mastermind group, finding a mentor in your field or online education, increasing your knowledge base is important to growing your business from passion to profit.5. Find balanceOne pitfall many eager entrepreneurs don’t anticipate is the loss of the passion that made them want to start their business in the first place! No matter how much you love what you do, if you want to keep loving it, you can’t work 24 hours a day. Make sure to take breaks to enjoy other activities, spend time with family and friends and take the time to take care of yourself through regular healthy meals and getting enough rest and exercise. Because if you’re not operating at your peak, neither will your business.Read more about work-life balance.6. Don’t give up You will find some daunting hurdles on your road to success—some so big that you may be tempted to quit. But if you love what you’re doing, it will always pay off. Remember, Colonel Sanders got turned down 1009 times before he found someone interested in his chicken recipe; Walt Disney had to hear “no” 302 times before getting the funds to create Disneyland, and Gone With the Wind was rejected by 38 publishers.So follow your dream, and bring along patience, persistence and perseverance for the ride to success!Read more about following your passion.

work

The New Science of Workplace Well-Being

As you have probably noticed, time is a nonrenewable resource; there are only so many hours we can work in each day. Energy, however, is renewable. Thankfully, more and more employers are becoming wise to the fact that by replenishing our energy stores regularly we can operate at peak performance. Running on empty When we are running on fumes, exhausted, stressed out, we all know we aren’t very productive. “The way we’re working isn’t working,” says Tony Schwartz, founder of The Energy Project,citing the title of his latest book. The Energy Project has identified four core needsthat even small workplace changes can support: physical health, emotional happiness, mental focus and spiritual purpose. “What we are beginning to see enacted in corporations across the country is nothing short of a paradigm shift,” Tony says. One shift we can make, suggests Tony, is to work according to our natural ultradian rhythms: Doing high-demand, focused work in blocks of no more than 90 minutes, then taking a break. The end of face time? Many corporations have traditionally promoted a culture of face time and endless work hours to the detriment of employee work-life balance—and even to the detriment of a company’s own balance sheet. Researchers are finding that those who work constantly, check their phones at all hours and never take vacation days are on their way to burnout, which results in lost income and time for both employer and worker. A changing workplace On the other hand, things that may seem counterintuitive, like taking a short afternoon nap, meditating and engaging in enjoyable non-work activities during work hours, in some studies seem to increase productivity. Dr. Colleen Georges, a positive psychologist and coach, often sees the negative toll that an organizational culture of ceaseless working can have on employee satisfaction and performance through her clients. She will often suggest they try “booster breaks,” such asphysical activityand meditation during the workday. The power of the nap This concept was pioneered by Wendell Taylor, Ph.D., of the University of Texas, among others, who found that these activities can increase employee job satisfaction, energy and productivity, reduce stress, and potentially decrease healthcare costs and improve organizational image. Furthermore, studies consistently show that employees who take breaks at work to relax and reenergize are happier and more productive at work than their counterparts who use breaks to catch up on emails or run errands. What does this look like in action? In their own firm, The Energy Project employees start with four weeks per year of vacation time. They can work from wherever they want, and are encouraged to leave the office for daytime breaks. Their open, modern office—punctuated by colorful graphics and the words “passion” and “focus” on the glass walls of the conference room—includes “renewal rooms” for naps or meditation. They hold community meetings to check in with how people are feeling and check in with the mission. Seeing the results Ron Zumstein is vice president of manufacturing and a 27-year veteran of Ablemarle Corp. [[link]], a Louisiana chemical company, a client of The Energy Project. Ron says what they learned through working with The Energy Project has empowered their employees, which helps them drive the company forward and creates leaders. But even if we don’t work for one of these forward-thinking companies, we all have the ability to more effectively manage our energy. Creating rituals to ensure we get enough sleep, exercise and downtime supports our core needs.

News & Trends

Desmond Tutu and Dalai Lama Write Happiness Book

Got questions about joy? Your answer could come from spiritual leaders Desmond Tutu and the Dalai Lama, who will collaborate onThe Book of Joy. The best part: They want you to help write it. The two aretaking your questions on a Facebook page(orhere on mobile). Questions will be compiled into a list that readers can vote on. Winning questions will be answered by the South African archbishop and the Buddhist leader. The two will meet inDharamshala, India, April 20-24 not only to celebrate the Dalai Lama’s80thbirthday but also to collaborate on the book. Co-writer Douglas Abrams, who worked with Desmond Tutu on a children's title,God's Dream, will interview the two about their perspectives on joy. Videos of their discussions will be shared with the world after their meeting. As Douglastold Publisher's WeeklyDesmond Tutu and the Dalai Lama "are two of the most infectiously happy people on the planet, and they are willing to share what they have learned with the rest of us." The Book of Joy: Finding Enduring Happiness In an Uncertain Worldwill be published in 2016 by Avery Books, a Penguin Random House imprint focused on wellness and health. *** Jim Gold is a veteran journalist based in Seattle and the Bay Area.

Romance and Research with James and Suzie Pawelski

James and Suzie Pawelski – Romance and Research

Chocolate and 6 Other Foods to Boost Your Mood

Mental and Physical Mindfulness with Richard Sears

7 Surprising Foods That Boost Digestive Health

Start a Journal, Change Your Life

6 Quick Tips for a Job Happiness Makeover

6 Secrets to Creating Your Dream Job

The New Science of Workplace Well-Being

Desmond Tutu and Dalai Lama Write Happiness Book

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