Owning our Power in Hard Times

Today in meditation the teacher (Jean from San Diego) gave a word of the day and that word was "Power". What a great word when we all are struggling to find our own power. 

Owning our power in hard times is tough when we may feel helpless and out of control. My job title is "Stress Management Specialist" in cardiac care. I have been a yoga teacher and yoga therapist for many years and also a veteran of  Alanon (a group to support family members of addiction). So I feel like I have a black belt in "trying" to own my power, not because I am expert but because I have to try every day. My OCD was epic when I found Alanon, then subsequent therapy for many years. My job is to share those tools with others and it really is the best job in the world, however, it can often feel like I have impostor syndrome because I don't always have it as together on the inside as much as people think. I may look cool as a cucumber on the outside but on the inside I may be thinking "I've got to get some exercise, call my kids, eat a healthy meal and meditate before I fall to pieces". So I use my tools. Today I want to share those tools with you and give some tips for moving forward because statistically this is some real crazy stuff and it's possible that you could get sick but it's also very likely that most of us will make it out of this, maybe a little bruised but we will make it out.

What I do daily to manage while isolating myself at home. 
It's not really a schedule so much as a list of things to accomplish. I ask myself this question "Is this getting me the goal I want to achieve?" If the answer is "No" then I make a list of what I want to achieve and get up and get on it. I may give myself breaks to scroll social media or watch a movie with my husband but after that I get back to my list.
This whole thing takes me approximately four to six hours of the day. And since I am home awake for 16 hours that gives a whole lot of lazy time.

For me that list looks like this.
1. Exercise at least 20 minutes (cardio, toning, walking, strength). Every other day I do 20 minutes of cardio toning and on the opposite days I do the treadmill for 20 minutes. When I was working some days it was 7 minutes on one day and the next day 15 on treadmill. Do what you can but don't just sit there.
2. I do yoga for at least 10 minutes a day. I do not see yoga postures as exercise. This means doing yoga postures to find flexibility in my body and to help release energy that may be stuck in my body. Think of it as stress sitting in your upper back.
3. I meditate for at least five minutes or more. This keeps me sane, tones my nervous system and makes me feel at peace.
4. I say the Serenity Prayer.  It reminds to let go of what is out of my control. Do what I can that is within my control and please Lord give me the wisdom to know what is best.
5. I cook and eat healthy meals. They don't have to be complicated. My diet is strict but you don't have to be as strict as me to achieve improvement. Eat more veggies and fruits, avoid added sugar and white flour to reduce inflammation (viruses love inflammation). If you want to see what I cook and eat you might follow me on Instagram cdb120.
6. I clean and deep clean. Everyday I make the bed, wash the dishes, wipe down the kitchen, door knobs, light switches, and bathroom toilet flusher and faucets. I do a load of clothes if needed and run the vacuum (Roomba). *Right now I focus on one area that needs deep cleaning, it may be a drawer or a whole room. Depends on my energy how much I do but I do something. This could go on for a while so I try not to over extend myself.
7. I do some kind of office work that supports our business and take a look at our finances. This may mean paying bills, looking over the budget to see what can be cut, handling some aspect of the business. This is the time to update files and clean them out. I'm doing some social media post or making some videos that support my book, these are free but they help those who use my book for training. It is one way I can also give back to those who we serve.
8. I schedule downtime with my husband to watch t.v. or a movie. This is important. We have a date to meet at 8p.m. to watch a movie every night. I look forward to it and it is a nice ritual.
9. Call or text family members and friends daily.
10. Try to read something for twenty minutes. My eyes are failing me so reading can be hard in small font but I am trying to read at night & not stare at my phone.

Other decisions (perspective) that empower me now and moving forward. 

1. Every financial decision is thought through. Do I need to go to the store? How much Wifi data do we need or phone data? Can I make something myself or use something else, such as homemade cleaners or using rags instead of paper towels. How can we eat up the food we have now so we can limit our time in the stores. 
2. Now is a good time while you have time to learn about doing things cheaper, more frugal, start a garden on the cheap. I have started sprouting lentils inside for salads, it's pennies and buying a tiny bit at the store is  $4. Think about everything you do and how you can save money on it from conserving energy, gas, to wear and tear on your car. It's a great time to save money and learn a new skill. 
3. Save. And try to avoid getting into financial reserves unless you have to. We have an emergency fund. I am laid off. I know we can make it about three months without getting into the emergency fund because I also keep a balance in our checking accounts. Your life may be different but some concept of this can apply. *My Depression Era grandparents taught me well.  We keep a minimum balance on all work accounts (we have three small businesses). Those balances have sustained us in hard times. Right now spend less, save more, and try not to buy anything you don't need. SAVE your money. When you go back to work start now to live a life that supports being debt free, saving three months to a years worth of emergencies and living well below your means. 
4. If you get a large chunk of money (tax return) or a relief check from the government (this is a possibility) then pay your bills ahead, stock up on what you need (not hoard) so you can stay home and then save the rest. This is not the time to book those vacations even though they may be cheap. NEEDS OVER WANTS.
5. Learn from this. Learn what is really important. Having the newest technology on a payment plan doesn't make sense if all your income dries up. Live something similar to this ongoing and budget for big expenses after you have your savings. 

The peace of mind this will bring you outweighs anything fancy you can own. 

Changes we are making: 

This has solidified my desire to homestead with garden, chickens and fruit trees. I want to learn to can, ferment, and grow inside sprouts. 

We will be paying the house off aggressively and stock piling an even larger emergency fund.
I'll do better at keeping the house stocked for a rainy day. Meaning from now on I'll have more supplies on hand for a month. That is not something I did before. 

I will invest in the market but for now until the house is paid off and the emergency fund is built up. I will only put into our IRA's and let those grow (max them out).
Not that I took work for granted but I was very focused on early retirement. For the next six years I will work hard and appreciate the larger paychecks but I will be working on the goal to retire to part time at 55. This will allow me to have a better balance. This is like a mini retirement to some extent with a little to much stress. I want freedom even more now, freedom to know I can get by without a check. However I am so grateful to have an amazing job and employer and I miss my job and the people we serve. 

Much Love,

Courtney

Financial Fears - How to Take Action Today

I have family members calling worried because their jobs are shutting down.
I am so grateful to have been raised by Depression Era grandparents and their children who taught me these things and it helps with resourcefulness now.

What to do if you lose your job or have a temporary shut down. 

1. Apply for unemployment immediately.
2. Call all your creditors and negotiate payments, pay minimums, or get an extension.
3. You may have to repeat #2 with your landlord or mortgage lender and it may or may not work but it's worth a try.
4. Look for a job in the gig economy like delivering food or running errands for others.
5. Sell your stuff. If you have electronics, clothes, cars, etc that you don't use or can get by without for now go ahead and sell them on Marketplace, Craigslist, etc.  Many people who do have money take advantage of times like this to buy things cheap. It will help you and make you realize how much you don't actually need.
6. Needs over wants. I had a trip planned to see my son when this all began and since it (Corona) hadn't spread yet I went ahead (I needed to lay eyes on him, parents get this) .We  ate out a few times as planned but otherwise stayed in. I noticed at one particular outlet mall a lot of people shopping. A few folks I talked to where still planning trips or shopping. That's fine if you have the money but honestly we do, and there is no way I would be spending it on anything except needs right now.
7. Identify needs. Shelter, food (basic not fancy), you probably have enough clothes, basic transportation cost (can you extend your car payment if you have one, or your car insurance?). Gas is at an all time low but at this time unless you need to drive don't.
8. Reduce your utilities. While your home try to conserve. Close off rooms and vents you are not using. If you have wood heat use it. Only do full loads of laundry and dishes. Use up those old disposable plates for your kids birthday party. Turn off the lights. Put on a sweater or strip down if you are hot. Use fans in hot weather and bundle up and get some tea in cold weather.
9. Think. Think "How can I save money on this, on everything".
10. Make a plan for next time. It really worries me that so many folks live pay check to pay check. This is the time for starting a plan to have an emergency fund. When we come out of this, and we will, work on a plan to have three to six months worth of money in an emergency fund. At minimum get one month and hoard it like gold for times like this. I would actually tell all the Dave Ramsey fans and those in debt to have at least one month of expenses put back while you are paying off debt.
11. Don't go back to your old ways of spending after this is over. Let this be a lesson that you learn from that can impact your future for the better.
12. If you have a tax return coming in pay your bills ahead first and stock up your pantry and save your money!  Put all other purchases on hold.
13. If you can pay your bills leave your retirement accounts alone and your 401K or IRA  contributions. You are dollar cost averaging and buying stocks at deep discounts right now. Historically the longest it has ever taken for the market to bounce back is 3 years, 13 months is the average. Don't look at it and don't touch it unless you are starving.

Much Love and Stay Strong. You are smart and you are capable.

Love,
Courtney

Beyond Beans and Cornbread

As a young girl I had a beef and pork allergy so I became a vegetarian at the ripe old age of 8, and mostly was a cheese and bread -etarian off and on for that ten years. I don't recommend that!
 My kids were raised on small amounts of meat and I now am a vegetarian again and my husband mostly is. I don't want to get into the why here,  but yes health is a big reason. I have four kids who eat meat now and so I have developed this for them but notice that many of folks  are struggling to meal plan with out meat (as there is a shortage at the time of writing this due to the quarantine), so here is an easy meal plan. Simply Google recipes if you aren't sure of the cooking skills. I'll try to give some guidelines.
I shopped the basic list for this yesterday in Fayettville AR and it cost me about $50 for five days of meals. Everything was in stock from this list.
This is Gluten Free and Vegetarian. It is not super low in carbs, however if you want to watch carbs eat the LC meal in the evening. If you are Vegan substitute with the vegan option for dairy and eggs (you can use tofu for a scramble). This is high in fiber and will keep you full. The fat content is moderate and the protein is substantial, you will get plenty of protein on this diet.  You can substitute if you have other options like peanut butter for almond butter, different veggies, sweetener of your choice. These use many of the same ingredients so you can buy once and cook many meals.

1. Oatmeal add in any of the following, banana, nuts, almond butter, sweetener of your choice (My son uses honey, I use stevia). (high fiber)
2. Omelet with veggies, cheese and salsa (low carb)
3. Baked Potato or Twice Baked Potatos with veggies, butter, sour cream and cheese (Or mash the insides with the sour cream and a little milk of your choice and then add in the veggies, put it all back in the shell and sprinkle cheese on top bake for 30 mins at 350 degrees for a twice baked potato). You can use Sweet Potatos to make lower carb. 
4. Nachos with whole grain chips, fat free vegetarian re-fried beans (heat first), add chopped cooked veggies, cheese and broil until lightly brown in the oven or microwave till melted, top with sour cream, salsa and jalapenos. 
5. Broccoli Cheese Soup and Biscuits or Cornbread Cook a package of broccoli per instructions, mix with cream cheese, veggie broth, cheese and optional milk of your choice, sprinkle in a cup and a half of cheese and smash or blend and heat through, add cheese on top. Buy GF BisQuick and make biscuits or make GF Cornbread from a mix. 
6. Lentil or Legume Pasta with veggies, sauce and Parmesan Cheese
7. Snacks: Banana and almond butter, Chips and Salsa, Almond Butter and Cornbread with Honey. 

* Additions

I purchased a bag of cutie oranges because Vit C is crucial in immune health. 

*Options for more meals with these ingredients. 

Buy some tofu and brown rice and use leftover veggies to make a stir fry (remember the Tamari or Soy Sauce). *I use cauliflower rice to make LC. 

Quiche crust-less, literally eggs, milk, and veggies with spices poured in a pie pan and baked. (LC with out crust).

 

Buy a bag of greens and make a big salad (LC)  or use in smoothies with the orange and the bananas. Or frozen banana, spinach, milk of your choice, and or almond butter. There are a wide variety of options. 

Bonus: Beans are sold out right now but if you can find them we make a batch at least twice a month and slice up tomatoes, onions and make cornbread (I use applesauce for 1/2 the oil or butter). High Fiber. 

The Cheapest Veg and Fruit :

1. Apples
2. Oranges
3. Bananas
4. Carrots
5. Potatoes 
6. Onions
7. Broccoli 
8. Spinach
   

Grocery List for Meal Plan with Options

Inside Isles

1. Almond Butter (non inflammatory)
2. Chips (whole grain or good quality if you can afford)
3. Salsa
4. Refried Veg Beans
5. Veg Broth (I love Edward and Sons Cubes) Chicken broth if you are not veg. is an option in a pinch. 
6. Sweetener (Honey, Stevia, Maple Syrup)
7. Oatmeal (Buy the container, less waste and less than .25 cents a serving)
8. Pasta (Legume, Whole Grain GF, high fiber and non inflammatory)
9. Pasta Sauce (low sugar preferred, look at lower carbs on back and read ingredients or make your own)
10. Cornbread Mix GF or make from scratch

Outside Isles

1. Bananas
2. Nuts
3. Onion
4. Pepper (I used Red Bell)
5. Mushrooms
6. Broccoli 
7. Potatoes 
8. Oranges

Dairy or Cold

1. Eggs (Tofu for scramble Veg option) Quiche and Omelet will not be an option without eggs. 
2. Sour Cream (can use plant based)
3. Butter (plant based option)
4. Cheddar or mixed Mexican cheese (plant based option)
5. Parmesan (or Nutritional Yeast for Veg option)
6. Milk (or unsweet plant milk, we use Cashew or Almond) 

Optional 

1. Tomato  (to add to omelets, salads, quiche etc.)
2. Big bag of Greens (I used Spinach, for salads and smoothies)
3. Pie Crust (GF or regular or make your own)
4. Bag of Frozen Broccoli or Chopped Spinach for Quiche and Smoothies. 
5. Brown Rice (for Stir Fry)
6. Tamari or Soy Sauce GF low sodium(Or maybe you have some)
7. Cauli Rice for LC
8. Tofu if you want it in your stir fry (or you can use scrambled eggs for protein).
9. Bag of dried white beans or pinto (cook with Edward and Sons Veg Broth). 
10. Apples (you can heat them with a little water and cinnamon on the stove and a bit of butter then mash for apple sauce or eat them with almond butter. 

 *Please check the list with your recipes to make sure nothing is left out. Shop your pantry and freezer for things you already have or can substitute. 

With Love,

Courtney 

Simplicity, Health, Money, Time, and Life Satisfaction.

 I have an autoimmune disease that for twenty years I mostly try to ignore until I can't. You would think after twenty years I would learn but alas it seems no. I take for granted when I feel good that I can do things, all of the things and so then I plan them, I do them and then I am in bed and hurting and wondering why I am so bull headed. *I have a host of diagnosis from thyroid disease to arthritis to a bunch of other odd ball stuff but as one of my doctor puts it "It's all autoimmune". Basically my bodies immune system turns and attacks me and stress is my main trigger. Did I mention I am a "Stress Management Specialist?". We clinicians are the worst patients.

Several months we were slow at work due to working in the medical field and people wanting to wait till the first of the year to start on a new deductible (I work in cardiac and cancer rehabilitation services). I thought I was handling the down time well enjoying a less hurried schedule and in the midst of this I said yes to hosting & teaching a large workshop. My personality is when I do something I go 150% and try to make it perfect.  I will make myself sick working to much. So the workshop has ended and it was a great success (I do love the people) and I am now on a 12 day work streak, staying in bed until I have to get dressed to go to the clinic and coming back home and going to bed.
Taking advantage of the downtime I hauled my work, my rat terrier, and my laptop to my bed. I am spending these days doing what I can from the bed and thanking the universe for the internet.

Here is what I am doing in the process of trying to bring back simplicity into my life.

1. I said "No" to another workshop offer and said "I am honored however, I cannot take on anymore until fall at which time I will then consider where my schedule is.". Because this means less income I have to find ways to save and be creative.
2. I am going through all my bills to see what subscriptions and memberships I can cancel and where I can save money. I cancelled my Microsoft acct to use Google Docs (Free), I cancelled my email list and will use social media and targeted small emails but since I plan to take time off I don't plan on sending many anyway. Saved $21.00 a month.
3. Paid off a car worth about $7000 and I am cancelling full coverage and going to liability (I keep $7000 in an account to replace it). Savings $600 a year. Sold two cars in the past two months which saves a ton on insurance and taxes and I put the money in savings. We had four cars due to our business, we are down to two that are 11 and 12 years old. I expect this total savings is well over $100 a month.
4. I am on what I can call a conscious spending plan. Every expense is thought through before buying. I plan on buying a new pair of jeans. I have the cash saved up for them, they are expensive but I've been needing a good pair so I saved $100 for them. I am not doing other shopping right now. We did go out to eat but we picked the cheaper restaurant (a coffee house with vegan food) and I drink water and we didn't do any fancy add on things. We pack most of our meals and cook at home but again I am in bed and hurting so my energy is zapped.
5. I will begin to focus on exercise (staring light today) and good healthy food is always a focus, also now that the weather is nicer more hiking. I plan to go this weekend for a one mile outdoor walk.
6. This may sound odd but I am allowing myself mindless t.v. time. I work and I work hard. I exercise, eat right, pay my bills, volunteer and sometimes I just want to veg and not think. I do not feel guilty for watching a movie or a few hours of t.v. after all my daily to do list is checked off. In the summer we hardly turn the t.v. on because we live on a farm and there is so much to do. So now I allow myself this pleasure, no guilt.
7. Cutting out the unnecessary. I ask myself the question "What needs to be done today?", "What can wait?", "What do I feel like doing based on the energy I have to give today?".
8. I am also now in the stage of life  I call  "Preservation Mode". I started my career at age 30 and I will be 50 this year. I have built it, they came and now I want to serve those folks better. This means focusing on what is built not building more, literally or otherwise. We have three businesses (roofing, Air B & B, and my yoga business which includes 20 plus weekly hours as a medical yoga therapist, yoga speaking engagements and royalties from two books and contributing to other media). See why I have to say no to more?! Nuts right.

What do you do to bring simplicity back when you feel you have lost it?

Love,
Courtney