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=★Kim 黃晨皓★= 

佳格這個月邀請到Kim來談談他的理想生活，發現Kim有一套很特別的管理生活的方法，訪談過程中金句百出，身為執行長的他，對於時間、自身能量的控制都很有心得，而這應用在健康管理上，想要得到哪些目標？是不是也同樣有效呢？

理想生活的積木，構築前先拆解

「生活體驗被理解與重現的秘訣」 

Q：聽說您有特殊的一套時間管理方法，能跟我們分享一下？

Kim：人們經常會說：「要掌握時間」，但我的看法是，「時間是不能被控制的」，不管我們做什麼，時間會一直往前走，我在意的事情是，怎麼在有限的時間刻度裡面，去做到我想要做的事情。

我規劃時間刻度的方法，會先將一年的時間轉換成小時，扣除睡眠時間後，得到整年醒著的總時數。然後將這些時數，細分成：我自己的時間、陪小孩成長的時間、陪老婆相處的時間、工作的時間...等，每一個時間區塊對應要完成的某些事情。

所以我的日程表，會把每一天定義，有「運動日」、「家庭陪伴日」等，還有比較特別的「耍廢日」，我一年放了好幾百個小時在耍廢上面，在「耍廢日」我會做比較放鬆的事情，例如看NetFlix的劇，這是自己給自己的時間。

我深信生活或工作之所以能具備美感，源於我們能夠細緻地掌握大部分的事物。想要將生活過得更精緻，我的方法是透過細緻的控制，讓生活中的各個方面更加井然有序、更穩定。

也許這概念源自於我自身的經歷，我感覺過去的生活相對粗糙，但在那樣的生活中，仍蘊含著值得體驗的事情。這些瞬間能帶來快樂或悲傷，但當我反思為什麼會產生這些情緒，我發現我無法重現當時的情感，也不了解當下的我是如何產生的。

因此，我投入更多時間思考，如何在生活中獲得更多快樂，若感悲傷，如何不讓悲傷影響太久。漸漸地，我以「積木與結構」來形容這個方法，將生活的種種元素拆解如積木，知道哪一些事情為什麼會這樣發生，並練習重組。

「重組與構築的過程中更了解自己」

我後來養成了習慣，每天都會記錄並思考：為什麼某件事情會引起我這樣的情緒？情緒的反應有多劇烈？該如何理解和優化這些情緒？過去的幾年，每一天我都會進行這樣的記錄，慢慢地有一套自我情緒的管理模式，這是我的使用說明書中其中一頁，叫做「情緒管理表」。

是的，我有一本自己的使用說明書，叫做「Kim的使用說明書」，裡面除了「情緒管理表」，還有「反思表」，我會在其中記錄全部我該反思的事情：這件事情為什麼這麼做？我做對了或做錯了？我學習到了什麼；另外還有「決策評分表」，記錄關於我做的每一個決策，它的品質怎麼樣、問題的難易度怎麼樣？

我就是大概通過這些結構來控制我自己的人生。

「維持穩定的生活習慣是另類的挑戰」

每天固定時間起來吃一樣的餐廳、做一樣的運動、看一樣的書，什麼時間做什麼事...，我認為維持穩定的生活習慣，對現代人來說是比較困難的。大部分的人不太習慣這樣規律，但它就是一個牆，跨過之後，穩定會帶來非常多的好處，至少對我個人來說，讓我比較容易面對恐懼，然後更能在恐懼裡面恢復到正常的狀態。

大部分的人在面臨生活有新的變化時，或者遇到很多衝擊的時候，適應週期會很長，而我相信我在這方面更能適應。

執行長的辦公室是急診室

「應對變化的彈性來自於自身穩定」

Q：身處快速變動的媒體行業，Kim的人生哲學卻是追求「穩定」，這其中的原因是什麼呢？

Kim：執行長的辦公室就像是一個急診室，我的日常工作，時常需要面臨很多特別的緊急狀況，當有人來敲辦公室的門，我不會預期下一秒收到好消息，很大的概率是有了狀況、出了問題。有的問題是顯而易見的、有的問題則需要更深入挖掘。因此，身為執行長，必須要具備應對的能力，隨時切換防禦或者應變狀態，而那是一個緊張跟鬆弛要一直變化的狀態。

這也是為什麼，我認為「穩定」是很重要的。穩定的心態使我更能夠應對這些變化，唯有自身的狀態是穩定的，生活才會穩定，工作也是同理。

我發覺如果我不夠穩定的話，我很難很穩定地帶領我的夥伴，所以我就必須特別要求自己，因為每一個我下的指令，或者我的決策，其實都會影響他們傳達出去給用戶的東西。

「會議安排與能量管理有關」

有時，你會經歷這樣的日程：一天當中有腦力激盪會議，緊接著是預算制定會議，然後還有攏絡關係的社交活動，這些會議或活動需要的能量截然不同。有些人在腦力激盪會議中表現出色，但當涉及到眾多數字的會議時，他們可能感到疲乏。因此，若要確保整天都能集中精力於正確的事務上，我傾向將相似形式的會議安排在同一天，避免思緒在不同類型的會議之間跳躍，這是因為在做分析決策或抽象發想時，使用的是不同的能量系統。你可能聽過有人這樣抱怨：「我下班後總是筋疲力盡。」實際上，這種疲憊源於處理複雜事務時的過度能量切換。

所以我對於環境的氛圍或者是能量的控管，會比較小心，避免自己過度耗能。

生活中仍然有不好控制的時刻

「提醒自己真實的樣子」

Q：同樣的方法也運用在私領域生活上，那會是什麼感覺？

Kim：我很喜歡一個概念是：如果100公分要畫得很精準的話，那麼1公分就必須要畫得很精準，多畫幾次之後，畫出來的100公分就可以很精準。

所以我會去算喝水要喝多久、從床上走到客廳要走幾步、刷牙要刷幾下...，哈哈，你們可能會覺得誇張，因為我喜歡確定性，有確定性的東西帶給我很大的安全感，我在有安全感的環境下，我最像我自己。

我覺得人們好像會忘記，生活久了之後，你就變成一個別人覺得你該變成的樣子，但是那個樣子可能根本不是你自己。

所以就算在私領域中，面對親近的人，我也會使用這樣的方式，雖然有時候我會去拓寬邊界，讓本來不穩定的東西越來越穩定；有時會有一些破壞性的行為，但仍會希望自己再回到穩定的狀態。

我會把身處於穩定狀態的樣子記錄下來，這後來變成一個習慣，就是我會想剛剛那個表現是不是我要的？如果不是，也不是我刻意演出來的，那就不是我自己，我就不會想要那樣，這時候就會提醒自己「好的Kim是什麼樣子？」，要趕快回到好的Kim的狀態，回到我喜歡的自己。

「骨子裡仍是特別浪漫的人」

有時候覺得，就算做到這個程度，人生還是充滿著各種不可控制，還是會有許多擔憂，特別是有小孩之後，會覺得自己活不夠久、或者感覺有時沒有用很好的狀態來面對所有該面對的人、有不能控制的悲傷，或者不能控制的恐懼，負向情緒來的時候，有一些事情，會感覺沒辦法那麼容易控制。

在這樣的時刻，通常會感受到身心靈上的沉重，這種狀態可能是相當具有挑戰性的。調整這樣的狀態，我最經常使用的方法是先讓自己冷靜下來，提醒自己「記得你自己是誰」，這也是我製作自己的使用說明書最重要的原因之一。

我相信飲食、健身、睡眠都能夠提供一定程度的確定性，它們在某種程度上遵循一套程序，輸出後得到的結果也相對穩定。

我其實是一個浪漫的人，理性的一面是後天培養而成的，是早期的生活習慣致使，實際上我並非一個循規蹈矩的人。我的人生上半段相對比較混亂，隨後才開始追求穩定的生活。儘管如此，我的性格仍保有十分浪漫的一面，喜歡嚐試新的事物，當我收到佳格食品集團的邀約，做營養諮詢得到一個健康飲食方案，我很開心，一方面是因為我一直有在使用佳格的產品，一方面覺得這樣的機會相當有趣，而我相信這將為我的生活帶來更加的穩定度。

營養師建議飲食方案＆使用心得

=★佳格營養師介紹★= 

由於Kim已有日常的健身菜單，在不影響的情況下，調整部份飲食。平時Kim有在上午10-12點間補充碳水化合物的習慣，且下午會吃一包餅乾以防止血糖過低，此外近期攝取的碳水化合物來源比較混亂；日常也有一些小困擾，例如不好入眠等，以下建議：

• 上午10-12點間，以植物蛋白取代碳水化合物，建議喝一瓶「桂格五穀燕麥豆飲」
• 下午感覺飢餓時，可以沖泡一杯「超能多穀力陽光5豆*5穀(無添加糖)」取代零食餅乾，以天然成分補充膳食纖維
• 運動後補充一包「天地合補EXX葡萄糖胺濃縮飲」，因Kim是高運動量族群，特別維護關鍵環節活動力
• 睡前喝一瓶「桂格完膳營養素好眠配方」幫助入睡

以上推薦產品皆無含乳製品，且為便於Kim執行碳水控管，五穀燕麥豆飲與超能多穀力產品每份皆不到一份碳水含量(少於15公克)。

Q：在日常飲食中採用營養師建議，使用佳格產品的心得，能跟我們分享一下？或是有任何問題想詢問營養師？

Kim：這個月來我喝最多的是「桂格五穀燕麥豆飲」，健康沒有負擔的口感，我本來就一直會接觸相關類型的飲品，所以喝得滿習慣的。

我拿它來當早餐的替代品，或是有時工作太忙，沒時間吃東西的時候，我就會喝它，我喜歡喝冰的，平時會把它放在冰箱，以備隨時可拿來喝，我女兒偶爾也會喝。

佳格營養師：這款產品的主要設計以穀物和豆類為主，其中穀物部分有包括紅寶石藜麥等五種穀物，全穀類穀物主要富含多種B群維生素，特別是B1、B2和菸鹼酸等與身體能量相關的營養素。

另外使用未基因改造黃豆的豆漿，黃豆被認為是目前所有植物蛋白中品質最優秀的一種。蛋白質的優劣取決於是否含有必需胺基酸。因此，這款產品非常適合那些平時可能因飲食中乏少這些營養素的人，尤其是對於有乳糖不耐症且喜歡飲用豆漿類飲品的人而言。

Kim：以前我不讓自己呈現睡死的狀態，因此我刻意避免使用類似的產品。「桂格完膳營養素好眠配方」中的芝麻口味相當獨特，喝了之後，感覺身體的隱藏疲勞被喚出，平常晚上我哄女兒入睡後，還會走出房間到客廳與孩子媽媽聊天，然而，喝完膳好眠的晚上，會直接睡著了，對於這種效果，我不太確定是否屬於正常狀況？

佳格營養師：睡眠品質的優劣主要取決於兩個方面：一個是褪黑激素的分泌，褪黑激素釋放可以引起睡意。另一方面則涉及身體本身的放鬆，即使褪黑激素分泌正常，若身體一直處於緊繃狀態，仍會對睡眠品質造成影響。芝麻素主要可以促進身體的放鬆，這款產品除了含有芝麻素外，還有優質蛋白質，並添加了色胺酸鈉和維生素B6。色胺酸是胺基酸中的一種必需胺基酸，是合成褪黑激素的原料。換句話說，當我攝取的蛋白質不足，特別是缺乏色胺酸時，會影響褪黑激素的合成，進而對睡眠品質產生影響。

Kim：我幾乎天天都會進行運動，運動後會吃「天地合補EXX葡萄糖胺濃縮飲」，我吃完之後感覺肌肉酸度沒有這麼酸，覺得復原好像有變好，但我不確定，我想要具體知道，這個產品到底會產生什麼效果。

佳格營養師：此產品主要應用於環節保養及減少活動造成的負擔，其主要成分即葡萄糖胺與第二型膠原蛋白、軟骨素。在運動後，身體通常會產生發炎物質，這導致酸痛和肌肉緊繃等症狀。此外，產品本身也含有醣類。提醒在運動後，除了補充蛋白質外，記得補充醣類和剛才提到的葡萄糖胺、第二型膠原蛋白、軟骨素，來幫助修復和環節保養。

「利用實用的飲食搭配來陪練健康」

Kim：我是很喜歡生活穩定的人，這是我的追求，如果有任何東西能夠讓我生活變得更穩定的話，我就覺得很好，這段時間用了這些佳格產品，真的有幫助自己飲食上更穩定，有達到我想像的效果。

佳格營養師：產品本身是一種輔助，幫助我們從繁忙的生活中，重新回歸到最好的狀態，一開始不需要很大幅度的改變，用實用性較高的方式，去促成健康的心態。我認為這正是佳格食品期待能帶給顧客的，希望透過佳格的產品，引導擁有不同生活習慣的人，陪伴、陪練，一步步往向快樂且健康的理想生活。

<同場加映>：詳細訪談請看影片

Exclusive Interview with PopDaily CEO Kim Huang: Stability is the Path to an Ideal Life

PopDaily is a burgeoning media brand for young women in Taiwan and currently has over 5 million monthly users. This month, Standard Foods invited Kim Huang, CEO of PopDaily to discuss his ideal life. In the conversation, we discovered he had a unique approach to time management. Kim shares insightful thoughts about his approach to controlling time and personal energy, and how these principles apply to health management. We find out what goals he aims to achieve, and discuss his strategies for better health and work. 

The Building Blocks of an Ideal Life: Deconstruction Before Construction

The Secret to Understanding and Creating Life Experiences

Q: We've heard that you have a unique approach to time management. Could you share it with us?

Kim: People often say mastery of time is crucial, but my perspective is that time cannot be controlled. Regardless of our actions, time continually moves forward. What matters to me is how to achieve what I want within the constraints of this limit.

I am methodical about achieving what I want. I convert the entire year into hours and deduct the hours spent sleeping to determine my total waking hours. These hours are then subdivided into categories like personal time, time with my child, my wife, and my work hours, which in turn are allotted to specific tasks.

So, my daily schedule for the year is defined. I dedicate entire days to exercise, family bonding, and "lazy days." I allocate several hundred hours per year for leisure on these "lazy days," engaging in relaxing activities like watching Netflix shows. This is time for myself.

I firmly believe that the most enjoyable aspects of my life and work arise from my ability to meticulously control my environment. This brings order and stability. This perspective stems from personal encounters. Earlier in life, I experienced many challenges, yet those times held invaluable experiences. They encompassed a blend of joy and sorrow, but upon retrospection, I came to understand that the emotions I felt back then are now impossible to recreate or fully comprehend in their intensity or origin.

That’s why I've invested considerable time in understanding how to amplify joy and diminish the lingering effects of sadness. Over time, I've realized that framing life's diverse facets as the "building blocks and structure" of life provides a better grasp of their dynamics. This approach assists me in comprehending the reasons behind events and offers a lens to reevaluate situations if needed.

Understanding Myself Better Through the Process of Rearrangement and Construction

Over time, I've developed a habit of recording and reflecting every day. I ask myself questions such as: Why does a certain thing evoke these emotions in me? How intense is my emotional response? How can I understand and optimize these emotions? For the past few years, I've maintained a daily record, which has gradually become an emotional self-management system. This is documented in my user manual, specifically on a page titled "Emotional Management Sheet."

Yes, I have my own user manual. As well as the "Emotional Management Sheet," it includes a "Reflection Form" where I document everything I need to reflect on: Why did I handle a certain situation in that particular way? Did I do it well? What did I learn? Additionally, there's a "Decision Rating Form" where I record details about every decision I make, assessing the difficulty level of the issues involved. I gain control of my life and can better understand myself by using these structures.

Maintaining Stable Lifestyle Habits: An Unconventional Challenge

Establishing fixed routines, like maintaining a consistent wake-up schedule, dining at the same place, following set exercise routines, and adhering to specific reading times, presents a considerable challenge for today's individuals. Many view such regularity as mundane and a hindrance to happiness, yet I perceive it as a crucial aid. Embracing routine offers stability, fostering numerous advantages. Personally, I find it aids in confronting fears and facilitates recovery, regardless of the intensity of the situation.

For many people, adapting to changes in life or dealing with numerous shocks can lead to long adjustment periods. However, I believe I am better equipped to adapt to these situations because of my stable routine.

The CEO's Office as an Emergency Room

Flexibility in Adapting to Change Stems from Personal Stability

Q: In the rapidly changing media industry, your life philosophy is centered around "stability." What is the reason behind this?

Kim: The CEO's office is akin to an emergency room. In my daily work, I often face various urgent situations. When someone knocks on the door, I don't anticipate good news. There’s always a high probability that a situation or a problem will soon be at hand. Some problems have apparent solutions, while others require deeper exploration to find the answer. Therefore, as a CEO, one must possess the ability to respond, constantly switching between defensive and contingency modes—a state of tension and relaxation that needs to be in constant flux.

This is also why I believe "stability" is crucial. A stable mindset enables me to better cope with these changes. Only when your internal world is stable can life and work be stable as well.

I've realized that if I'm not stable enough, I find it challenging to lead my team well. Therefore, I impose special requirements on myself because every direction I give or decision I make ultimately affects my employees and how they communicate with users. 

Meeting Arrangements and Energy Management

Many people encounter schedules similar to this: in one day you attend a brainstorming meeting, followed by a budgeting session, and then a social event focused on relationship-building. The energy required for these meetings or activities can be markedly different. In addition, some individuals excel in brainstorming meetings but may feel fatigued when confronted with meetings involving numerous figures.

Therefore, to ensure sustained focus on the right tasks throughout the day, I tend to schedule similar types of meetings on the same day, to avoid having to make mental leaps between different kinds of meetings.

Different energy systems are engaged when making analytical decisions or engaging in abstract thinking. You may have heard someone complain that they always feel exhausted after work. I believe this fatigue stems from excessive energy switching when dealing with complex matters.

Hence, I am very sensitive to the ambiance of the environment and energy management to avoid overexertion in myself and my employees.

Living Still Involves Uncontrollable Moments

Reminding Myself of the True Self

Q: You apply the same method to your personal life. How does it feel?

Kim: If you want to truly optimize how you use 100 hours, you must be precise in how you utilize every hour and minute. After repeatedly using your hours like this, you will always know how to accurately use your time wisely.

So, I calculated how long it takes to drink water, how many steps from the bed to the living room, how many times I should brush my teeth and for how long ... (laughs). You might think I am exaggerating, but I like certainty. Certainty brings me a great sense of security, and I am most myself in a secure environment.

I feel like people tend to forget that, as life goes on, you can become the person others think you should become, but that person might not be the real you.

Therefore, even in my private life, when I am with people very close to me, I use this method. Sometimes I expand boundaries to make unstable things more stable, and sometimes I exhibit destructive behaviors, but I still always want to return to a stable state.

I record what it looks like to be in a stable state, so this becomes a habit. I think, "Was my performance what I wanted? If not, and it wasn't something I deliberately did, then it's not me, and I wouldn't want that." At that point, I remind myself, "What is the good Kim like?" and I try to quickly return to the Kim I like.

In Essence, I am a Romantic

Sometimes I feel that even at this level, life is full of uncontrollable factors, and there are still many worries, especially after having children. I may feel that I haven't lived long enough, or sometimes I don't feel equipped to face everyone in the best state. Sometimes I deal with uncontrollable sadness or fear. When negative emotions arise, it can feel challenging to control them.

At points like these, there’s often a sense of heaviness in mind and body, which can be quite challenging. My primary approach to ease this condition involves first calming myself and then reminding myself of "who I am." This is also one of the most important reasons for creating my own instruction manual. I believe that dietary habits, fitness routines, and sleep contribute to a certain level of predictability. They, to some extent, follow a set procedure, resulting in relatively stable outcomes.

At my core, I am a deeply romantic person despite my cultivation of a highly rational approach to life due to early lifestyle habits. My earlier years were relatively chaotic, and it was only later that I started pursuing a more stable life. I enjoy experimenting with new things, and when I received an invitation from Standard Foods for a nutritional consultation and a personalized dietary plan, I was delighted. I have been using Standard Foods' products for a while, and I was intrigued by this opportunity. I believe this will bring added stability to my life.

Our Nutritionist Recommends a Dietary Plan & User Experience

★ Introducing Our Nutritionist ★
Amanda Ho graduated from Taipei Medical University's Institute of Health and Nutrition. She worked for several years as a clinical nutritionist at Chang Gung Hospital, Taipei. She has assisted in developing specialized formula foods for specific diseases and has also co-authored books on cancer diets. Amanda aims to help everyone understand their health better and lead a more fulfilling and satisfying life.

Considering Kim's existing daily fitness regimen, we made adjustments to some dietary aspects without compromising the routine. He typically eats toast or crackers between 10-12 am and has a cookie in the afternoon to prevent low blood sugar. Kim also has difficulty falling asleep. Here are our suggestions:

• Between 10-12 am, replace carbohydrates with plant-based protein. We recommended he consume a bottle of "Quaker Five-Grain Oatmeal and Soy Drink."
• When feeling hungry in the afternoon, he can prepare a cup of "Super Energy Multigrain Sunshine 5 Beans*5 Grains (No Added Sugar)" to replace the cookie, as this provides dietary fiber and is made of natural ingredients.
• After exercise, he can replenish with a packet of TDHB“EXX Glucosamine Concentrated Drink." This is crucial for sustaining energy levels, especially considering Kim's physical activity.
• Before bedtime, Kim can drink a bottle of "Quaker SNP Good Sleep Formula" to help him fall asleep.

All these recommended products are dairy-free. To facilitate Kim's carbohydrate control, both the Five-Grain Oatmeal and Soy Drink and Super Energy Multigrain products contain less than 15 grams of carbohydrates per serving.

Q: Could you share your experience using Standard Foods products based on the nutritionist's adjustments to your daily diet? Do you have any questions for our nutritionist?

Kim: This month, I've consumed many bottles of the "Quaker Five-Grain Oatmeal and Soy Drink." It has a healthy and easy-to-enjoy taste, and since I'm accustomed to this type of beverage, it fits well into my routine. I often use it as a meal substitute at breakfast or when work gets busy. It is quick and convenient. I prefer it chilled, so I keep it in the refrigerator for easy access, and my daughter occasionally enjoys it too.

Standard Foods Nutritionist: This product is made with grains and legumes, including red quinoa. Whole grains are rich in various B-group vitamins, particularly B1, B2, and niacin, which are nutrients associated with energy production in the body. The added soy protein comes from non-genetically modified soybeans, widely considered one of the highest-quality plant proteins. The quality of protein depends on the presence of essential amino acids. Therefore, this product is particularly suitable for individuals who may lack these nutrients in their regular diet, especially those with lactose intolerance who enjoy creamy beverages.

Kim: Previously, I deliberately stayed away from sleep-inducing products as I meditate while falling asleep. The distinctive sesame flavor in the "Quaker SNP Sleep Well Formula" intrigued me. After drinking it, it seems to unearth hidden fatigue in my body. Usually, after putting my daughter to bed, I engage in conversations with my wife. When I drink the SNP Sleep Well Formula, I quickly doze off. Is this normal?

Standard Foods Nutritionist: The quality of sleep primarily depends on two aspects: the secretion of melatonin, which induces drowsiness once released, and the relaxation of the body itself. Even if melatonin secretion is normal, an ongoing state of tension in the body can still have an adverse effect on sleep. The sesame essence in this drink promotes body relaxation. This product contains sesame essence, protein, added sodium tryptophan, and vitamin B6. Tryptophan is an essential amino acid crucial for melatonin synthesis. In other words, inadequate protein intake, especially a tryptophan deficiency, can affect melatonin synthesis and, consequently, have a negative impact on sleep.

Kim: I work out every day, and now I drink the "Quaker Complete Nutrient Glucosamine Concentrated Drink" after I exercise. I’ve noticed a reduction in muscle soreness, and this seems to improve my recovery. Can you tell me a little more about the specific effects this product might have?

Standard Foods Nutritionist: This product is anti-inflammatory and mainly used for joint maintenance. its primary ingredients are Glucosamine, Type II collagen, and Chondroitin. After exercise, the body typically produces inflammatory substances, leading to clinical symptoms such as soreness and muscle tension. Additionally, the product itself contains a certain amount of glucose. After exercise, muscles not only need a significant breakdown and absorption of protein but also require some glucose to aid in repair.

Utilizing Practical Dietary Combinations to Support a Healthy Lifestyle

Kim: I value stability in my life. If anything can contribute to making my life more stable, I consider it beneficial. During this period, certain Standard Foods products have genuinely assisted my diet, allowing me to gain my desired results.

Standard Foods Nutritionist: These products serve as supplements, helping us return to our optimal state when we are disrupted by the hectic pace of life. They add nutrients to your diet. You don’t need to make drastic changes, and can instead take a more practical approach to fostering healthy changes. I believe this is precisely why integrating Standard Foods' products into your routine can be beneficial to customers. Our goal at Standard Foods is to guide individuals with different lifestyles, to accompany and support them step-by-step toward an ideal life that is both happy and healthy.