4 FREE self help resources – Coronavirus and your mental wellbeing

Coronavirus and your mental wellbeing - 4 FREE self help resources
Coronavirus and your mental wellbeing

My blog may contain links or banners for things I think are relevant to you. I may receive a small commission if you click through or buy something. This doesn’t cost you anything and helps me keep on blogging. Thank you!

We are all living in such uncertain and worrying times right now. So many things are causing us stress and anxiety on top of the Coronavirus itself. Work, money, food, health, children, staying home, the list seems endless. Any one of these can magnify underlying anxieties we may have.

Coronavirus and your mental wellbeing - anxiety
Coronavirus and your mental wellbeing – anxiety

Now, perhaps more than ever, we need to be taking care of our mental wellbeing as well as our physical wellbeing. Recently I wrote about what simple steps you can take to stay healthy in body. I have put together some free resources to stay mentally healthy.

Coronavirus and your mental wellbeing - don't panic
Coronavirus and your mental wellbeing – don’t panic

1 – Mind Cards – FREE download

I’m very pleased to have teamed up with LSW London to bring you their Mind Cards. If you haven’t heard of them, they provide products to promote wellbeing and mindfulness. Lili, the founder, realised that it isn’t the big grand gestures that make us happy. It is the small things which build up over time to give us that meaningful, lasting happiness. She has devised Mind Cards which prompt you to do one simple thing each day to build on your happiness. You can purchase single packs from as little as £2.99 or a whole set for £14.99. Additionally, just for you, I’ve got a gift of a FREE relaxation download, normally £2.99, with promo code FREELAXATION for this week only. Click here to redeem your freebie and take a look around Lili’s shop.

The relaxation download session is only just over 5 minutes long, short enough to slot into a busy day. The first time I tried it I fell into a state of deep relaxation very quickly. I was then able to clear my mind and focus for the rest of the day. It’s like a verbal guide to your mental happy place. A great way to start your journey into mindfulness. Highly recommended.

Coronavirus and your mental wellbeing - happy place
Coronavirus and your mental wellbeing – happy place

2 – Headspace – FREE content

I have used the Headspace app for some years. They have tons of meditation and mindfulness resources and some free introductory courses too. If you have never meditated before, this is a great place to start. They have released a FREE pack to help get through the current global crisis. It is called Weathering the Storm. Usually you subscribe to access all of their content and this is a brilliant freebie from them.

Andy Puddicombe, one of the founders of Headspace, voices a lot of the courses and has the most relaxing and soothing voice. It’s hard for me not to fall asleep when listening to him. Although my initial reason for starting with Headspace was to sleep better, they have packages for all sorts of situations. Sleeping is one of them of course, they also have packages for calming meditations, stressful situations, SOS sessions and much more. I have a link for you to get 14 days full free access. Down load via the App Store or Play store. You can access the free pack via the app and some of the content on the website. Highly Recommended.

Explore Headspace
Explore Headspace

3 – Calm – FREE content

CALM is another meditation resource which has been around for years. They have offered a free pack with Soothing Meditations, a Calm Masterclass and Calm Kids resources. You can access their FREE content here. Read all the way to the bottom of the page as they have 40% off your first year of premium membership right now, if you want to sign up for more.

Calm
Calm

4 – NHS website – extensive FREE resources

Last but by no means least, is our wonderful NHS and their Every Mind Matters campaign. The website is chock full of resources. Firstly there is guidance for your wellbeing whilst having to stay at home. Secondly they have a list of 10 simple ways to deal with the anxiety of Coronavirus. Not only that, in the Apps tab there are plenty more things for your general health such as the Couch to 5k app, Easy meals and Active 10 apps. All are available in the App store and Play store.

NHS logo
NHS logo

Without question, the main thing to remember in all of this is:

STAY AT HOME, PROTECT THE NHS, SAVE LIVES

Stay safe and much love x

6 Ways to stay healthy during the Covid-19 outbreak

Stay healthy during the Covid-19 coronavirus outbreak - Virus
Stay healthy during the Covid-19 coronavirus outbreak – Virus

My blog may contain links or banners for things I think are relevant to you. I may receive a small commission if you click through or buy something. This doesn’t cost you anything and helps me keep on blogging. Thank you!

Ways to keep yourself healthy in these uncertain times

Now has never been a better time to look after your health and those around you. I posted recently about quick and easy food to grow. Here are a few more things to help you stay healthy during the Covid-19 outbreak.

1 – Heed the Government advice – NO EXCEPTIONS.

This cannot be overstated. Stay at Home, Protect the NHS, Save lives. All the updated advice can be found on the Governments dedicated page.

2 – Protect your immune system.

Fresh fruit and vegetables may become harder to come by or more expensive in the coming weeks. Invest in some multivitamins or at least vitamin c and zinc. They need not be expensive, some reasonable multivitamins can be found here at just 4p per tablet. When fresh food is limited you can still give your body the nutrients it needs. Oranges and orange juice are increasing in price and I have no doubt the other fruits vegetables we normally import (which is a lot) will follow.

 Stay healthy during the Covid-19 coronavirus outbreak  - protect your immune system
Stay healthy during the Covid-19 coronavirus outbreak – protect your immune system

3 – Grow nutrient dense Microgreens

These little nutrient bombs can be ready in 1-2 weeks and are packed with goodness. Many have greater nutrient value than the adult plants (see this study here by the USDA). Importantly, you can grow them indoors. Read more about this on my post here, and you can get inexpensive starter kits here. Any organic seeds are safe to grow, or specially selected seeds for microgreens. They will not have been treated with any harmful chemicals.

Stay healthy during the Covid-19 coronavirus outbreak  - protect your immune system
Stay healthy during the Covid-19 coronavirus outbreak – microgreens

4 – Make sure you get fresh air and exercise.

At the time of writing, in the UK, we are allowed to leave the house once a day for one form of exercise, for example walking, running or cycling. However, if you have a garden, a good session out there can be just as invigorating. Additionally, it is massively beneficial for your mental health too. The time is perfect for tidying up after winter, washing your seed trays and pots, starting some seeds off, planting early potatoes, the list (for me at least) is endless. I use this stuff for cleaning the pots, greenhouse, birdfeeders and more, its natural, non toxic to pets, aquatics and wildlife.

5 – Take a break from social media

This might sound counterintuitive coming from someone running a blog who has a social media presence. However, it is full of nonsense about Coronavirus, some of it potentially very damaging. For example, there was a story stating that garlic will protect you from the virus. Simply put, IT WILL NOT. Watch an informative video on the BBC here. The Government have also just launched a free WhatsApp service for information, and also to alert you to coronavirus myths. Information on how to access it can be found here.

Stay healthy during the Covid-19 coronavirus outbreak  - take a break from social media
Stay healthy during the Covid-19 coronavirus outbreak – take a break from social media

6 – Stay in touch with friends and relatives

Pick up the phone, load up Skype, message on Whatsapp. Whatever your method, it will help keep you and the recipient happier. Here is an interesting article on Sky News about communication and happiness levels. This could mean the world to someone who is alone, shielding, or simply missing the contact of other humans in daily life.

Stay healthy during the Covid-19 coronavirus outbreak  -  keep in touch
Stay healthy during the Covid-19 coronavirus outbreak – keep in touch

More than anything, I hope you all stay healthy during the coronavirus outbreak and remember we will get through this. And finally:

STAY AT HOME, PROTECT THE NHS, SAVE LIVES

Much love <3

Top 10 quick and easy vegetables to grow now

Quick and easy, nutritious, and no need for a garden.

Quick and easy to grow vegetables - lettuce
Quick and easy to grow vegetables – lettuce

My blog may contain links or banners for things I think are relevant to you. I may receive a small commission if you click through or buy something. This doesn’t cost you anything and helps me keep on blogging. Thank you!

If you haven’t grown anything before, there is no better time than now, even if you don’t have a garden. Yes, its possibly to grow some tasty and nutritious food indoors or on a balcony. A south facing window is best for maximum light, but any bright window will do in a pinch. So here is my top 10 quick and easy vegetables to grow now.

1 – Microgreens

These little nutrient bombs can be grown just about anywhere as long as you have a window. You can buy kits like this one I use, or improvise your own, or sow in a pot of compost. Pea shoots are quick and do actually taste like peas! You can also grow chard, beetroot, brocolli and many more. Crop in as little as 7-10 days.

Quick and easy to grow vegetables - microgreens
Quick and easy to grow vegetables – microgreens

2 – Rocket

Fast growing Rocket can provide a quick crops of fresh leaves in six or seven weeks. You can even harvest baby leaves in as little as two weeks. Sow thinly in a pot. These will grow nicely on the balcony if you have no garden. They can also be grown as microgreens, so they are very versatile.

3 – First early potatoes

There are lots of varieties that will be ready to eat in as little as 10 weeks. Swift (one of my favourites), Arran Pilot, Pentland Javelin to name just a few. The fastest is reputed to be Rocket, which I have grown, but found them rather tasteless. I buy mine here. You can also buy packs of 5 seed potatoes in Wilkos (UK) for £1 which is great value if you have limited budget or space. Read more about growing potatoes here and here.

4 – Lettuce

Lettuce spoils you for choice as there are so many varieties to choose from, and I have quite a few favourites. Can be sown thinly in a pot or bucket (with some holes in the bottom for drainage) and grown on a balcony if you don’t have access to the garden. Some varieties are called “cut and come again” where you harvest a few leaves at a time rather than pull up the whole plant. It’s a bit of a misnomer as its better to twist and pull the leaf off as you could easily cut into other leaves that are not ready.

Quick and easy to grow vegetables - lettuce
Quick and easy to grow vegetables – lettuce

5 – Sprouting seeds

If you love beanshoots, this one is for you! Source some mung beans (as these are the beans that beanshoots are grown from). You can grow them in a large jar with aeration holes in the lid, or buy a sprouter kit with a ready made jar and aerated lid. Sprouts are ready to eat in 6-10 days and can be kept in the fridge for a week after harvesting. Eat fresh or in a stir fry.

Sprouting mung beans
Sprouting mung beans

6 – Beetroot

This is a relatively fast growing root vegetable, around 8-10 weeks from sowing to harvest, or sooner if you want baby beets. They will grow well in a pot/bucket, and the leaves can be used just like spinach too. No waste here!

7 – Radish

A very fast growing crop with a harvest time of about 4 weeks. Again there are many varieties and they grow well in a pot. I have no experience of growing these as I don’t like them. If you do, you will be rewarded very quickly!

Quick and easy to grow vegetables - radish
Quick and easy to grow vegetables – radish

8 – Spring Onions

Spring, or green onions also quite quick to grow, can be sown in clumps, and harvested one or two at a time from each clump. This leaves more space for the rest to grow. Or you can pull up a whole clump at a time. Whatever works for you! Another one which is well suited to a pot on the balcony. They don’t need much space as they only have a few upright leaves. Space saving and tasty!

9 – Spinach

Another fast growing crop, packed with nutrition, and can be harvested for baby leaves in a few weeks from sowing. Well suited to containers, sow a few containers a week or two apart for months of fresh leaves. Eat fresh or blitz into a green smoothie for instant nutrition.

10 – Mushrooms

The kits are so readily available in many varieties now. No balcony needed either, so perfect if you live in a flat or apartment. Time to harvest can be a matter of 2 weeks or less dependant on the variety.

So there you have 10 quick and easy vegetables that anyone can grow. What’s even better than that is:

NO airmiles

NO chemicals

NO loss of nutrition

NO supermarket supply issues

NO unnecessary plastic packaging

Quick and easy to grow vegetables - salad
Quick and easy to grow vegetables – salad

In these times of uncertainty, particularly in the UK with Brexit and now the coronavirus, there has never been a better time to ensure a supply of good food. So start now and you will have some quick and easy, luscious food in a matter of weeks.

What do you fancy giving a go this spring? Tell me in the comments.

Distractions – good or bad?

Distractions are not always a negative thing, you can turn them to your advantage.

What do I mean by that? Well, I am sure you have heard of the term “a welcome distraction”, when something happens that takes your mind off something else less pleasant? That’s exactly it.

When does distraction work?

Right now I am writing this post in the middle of the night as a way of trying to distract myself from my painful dislocated rib! If I just lay there in bed all I will do is think about it, the pain feels worse, it becomes harder to switch off. This just results in a vicious circle that seems impossible to get out of. Unless of course, you distract yourself.

This can work in many situations, for example if you feel sleepy mid-afternoon, you can do something else, make a drink, get a few minutes fresh air, go for a walk. Simple thing like this can easily perk you up and help you resist having that unproductive nap.

What else can it do?

The same goes for anxiety. I found my distraction in gardening. I wasn’t searching for any particular distraction, it just sort of crept up on me. I noticed that when in the garden, my mind was clear. The spiral of worry, overthinking, low mood, it just all seemed to stop when I was in the garden.

It doesn’t take away the anxiety altogether, but it does mitigate it and brings me into the moment. Focusing on nurturing my vegetables, fruit and flowers stops me focusing on negative thoughts.

However, I have found that the more time I spend in the garden increases my well-being overall and has helped me to manage the anxiety better, along with other coping techniques and medication.

One thing I try and do is not to over do it in the garden. If I work so much that I become exhausted (or worse, aggravate my rib) there is a danger. That danger is being put off by that negative feeling you had when you overdid it. I always like to stop when at the point of still feeling like I want to do more. This way I retain the enthusiasm to get back out there as soon as I can. Aiming to do about 50% of what you think you could do in any one session is a good place to start.

The answer is….

It is so pleasing that gardening is now being recognised, and being taken seriously, as a therapy in itself. As I have always suspected and I will say again, for every problem in nature there is an answer in nature.

Ah, my rib is starting to feel better already.

Do you have a distraction that is a winner? Share it in the comments below, I would love to hear it!

Garden update Monday 8 April

Sometimes, you just have to make a sacrifice. And you have to think about smart planting.

Now I’m not talking lamb at the altar or anything like that! I noticed in the greenhouse the other day that one of my Pak Choi seedlings had been nibbled. It was clearly a nibble and not just damaged by accident.

Nibbled seedling
Nibbled Pak Choi seedling

Most of the seedlings were untouched. Despite checking each pot I was unable to find the culprit. So I decided to make a sacrifice. I would leave this pot in situ, and move the other seedlings elsewhere to, hopefully, escape the hungry creature.

This morning the sacrificial seedling had been nibbled even more. The creature must be hiding in this pot! I still could not find it, however.

All the other seedlings that I moved elsewhere looked fine. So, I come to the conclusion that the nibbler was isolated to this one pot.

Healthy Pak Choi seedling
Healthy Pak Choi seedling

Growing pains and smart planting

There are occasions where you actually grow a crop specifically to draw creatures away from other crops. Nasturtium, for example, is great to grow with beans as they attract blackfly away from your precious food.

Another way to deter pests is to grow plants together than repel each others pests. A good example of this is onions and carrots. When grown together the onions repel or confuse the carrot fly, and the carrots repel or confuse the onion fly.

I firmly believe that for every problem in nature, there is an answer in nature. This way you negate the need for nasty chemicals in your growing space. We can only benefit by not ingesting these hideous things. If you lose a seedling or two, or your nasturtiums take the brunt of a hungry fly, you will be safe in the knowledge that the only thing you have put in your body is the goodness of that treasured plant.

Elsewhere in the garden

All the other seedlings are coming along nicely, including lettuce, spinach, calendula, sunflowers, peas, tomatoes, busy lizzies, nasturtiums. The list seems short but the space is filling up. There will be some potting on and planting out happening soon. Mid April is also the time (in my area) to plant seed potatoes. As a general rule of thumb, they can be planted about one month before the last expected frost date. In East Anglia that is the second week of May.

If you haven’t yet got your seed potatoes, there is still time. Many garden centres and supermarkets try to offload their stock of seed potatoes really cheaply now. You might pick up a bargain!

I will also be sowing some carrots soon, outdoors in pot. I have a method for this which means that you do not have to sow more seeds than you need, and therefore do not have to thin the seedlings out. It seems so wasteful to do this. Admittedly you do get a lot of seeds in a packet but with succession sowing you will have plenty and may have some to save for next year.

Now the weather is warmer it feels like all stations go right now, but oh the eating to come in just a few short months. All that extra sun helps to keep my mood afloat, and allows the body to manufacture its own vitamin D.

Exciting times!

Garden update Monday 4th February

Here on the border of Cambridgeshire and Lincolnshire we avoided the worst of the weather last week. This was to the delight of some and disappointment of others.

It did, however, allow me some bonus time in the garden. I was very happy about this as I was expecting to get very little done due to the impending weather crisis. I needed inspiration this week. Spending a couple of hours in the winter sun does give me a real lift.

A little disappointment

Firstly, I had to plant some spring bulbs. I had forgotten about a bag of mixed bulbs. I discarded some of the bulbs. sadly. They had gone mouldy. This was my fault as I left them in a padded envelope with no ventilation.

Fortunately, I salvaged most of the bulbs, and I have a few more pots which will hopefully bring some glorious spring colour.

There are Puschkinia (Russian snowdrops), Daffodils (Tete a Tete), Ipheion (mixed), and Fritillaria (Uva-Vulpa) in various combinations.

Pots with spring bulbs
Pots with spring bulbs

Then, off to the local garden centre I went, as I felt an urge for instant gratification. The garden seemed drab. I needed colour, and I needed it now. As I had a voucher for £4 off a £20 spend, what more justification did I need?

So, voucher in hand, I added these beautiful primroses to my basket. In addition followed some daffodils, irises, tulips and snowdrops in the green. This means that they have already started to grow.

Primroses
Primroses

Admittedly, I felt a little naughty for buying them. However should the worst happen and my own bulbs fail to grow, I will have some colour in the garden this spring.

One thing I do like is to have choices and back up plans. Putting all your eggs in one basket runs the risk of disappointment.

Getting on with it

I have a lot of seeds. These are just the vegetable seeds. I need to trim this down a bit!

Many seeds
Many seeds

I simply don’t have the physical space to grow everything here, so I will narrow this down to maybe one third. There are a few duplicates in there and some I may will never grow. These are often freebies bundled with other things that I did want to keep. There are a handful of vegetables that I
really dislike. For example squash, celery and aubergine will never feature on my plot.

Once I have decided what to grow, the seeds need to be sorted into sowing months. I sort my seeds by the first month given to sow. The beauty of nature is that if you forget, have a failed batch or simply don’t have time or space, another later sowing will catch up.

Fortunately, many seeds can be sown over a period of months. This is great for things like peas and carrots where you want to stagger your harvests. There are only so many peas you can eat at once. And they don’t usually feature for breakfast!

Don’t panic!

There is still plenty of time to buy seeds and decide what to sow. Many garden centres are having a clear out and you can pick up packets of seed for 50p or less. Often they will have a year or more left to sow them. I would advise to buy only the freshest seeds for parsnips however. They are notoriously bad for germination and old seeds are almost certainly going to fail.

Nonetheless, I find it exciting to make plans for the year ahead and think about the delicious results to come.

What are your seed plans?

Yoga – an introduction

Like many, I thought yoga was just a load of silly poses.

I did not know how wrong I was until I tried it. Last year I attended my very first yoga class. Previously, I had bought a second hand DVD from eBay. However after a couple of weeks the novelty wore off and so did the motivation. The DVD sat gathering dust and ended up being donated to charity.

I’m not really sure what made me go to a class, but I will say this. I felt absolutely AMAZING afterwards.

For me, paying for a class is far more motivating than staying at home and finding a reason not to do it. Some of you may not be able to stretch to paid classes, or prefer the privacy of home. You can find many instructional videos on YouTube like this one which I really liked.

What’s yoga got to do with it?

You may ask, what has this got to do with gardening? Well, you would be right, there isn’t a direct correlation. However, I found this, along with gardening, to play a major part of improving my overall well being. It has so many benefits, it will warrant another post about it soon.

As a sufferer of anxiety, part of my own self help was to try things and see if they worked for me. I can say that for me, yoga was an unexpected find. I don’t feel like I am exercising (and I hate exercising), and I feel so relaxed yet energised afterwards.

My teacher is brilliant, never pushes you to do more than your own limits. She always gives you options depending on your ability, flexibility, or if you have any illnesses or injury. I found this most refreshing, and actually makes we want to try those difficult poses even more.

So, have you found something that helps to alleviate stress, anxiety or depression? Has yoga done this for you?

Take care of yourself. Namaste.

Feeling meh….

It’s inevitable, the good spirits wear off. Usually when the weather is overcast, dark and miserable, like today.

When I feel less than great, I try and remember to do three things:

-something I need to do

-something I have to do

-something I want to do

Feeling meh

Need

Things you need to do are things that, when not done, have negative consequences. Such as not paying a bill for instance. Today, my “need to do” was sending my proof of no claims bonus to my new car insurance company. The consequences of not doing this would be an increased premium. None of us want to pay more for insurance than we should!

I felt a bit better having done that, knowing it is off my “to-do” list, and one less worry on my mind.

Have

Have to do things are the daily chores of life. For example doing the laundry, or washing up. Or maybe even making tomorrows lunches. The sort of things that keep life running a bit more smoothly. My “have to do” today was to put away some clean clothes and put another load of washing in the machine. I know now that there wont be a backlog of clean clothes followed by a backlog of dirty ones! And the bedroom looks tidier, that’s a bonus!

Want

I think this is fairly self-explanatory. Do something every day that you enjoy, you want to do. Watching a film or your favourite TV programme, an hour in the garden, weather permitting, are some examples. Whatever makes you feel good, lifts your spirits, it is all good.

From personal experience, I know how hard it can be to lift yourself out of the fog and into the light. So even on the darkest days both mentally and meteorologically, just three things can made the difference.

My “want to do” today is watching the snooker on the TV, while painting around the fireplace. I find painting quite therapeutic and love snooker, so that works well for me.

What three things can you do today?

Cool beans

Today I wanted to spend an hour in the garden. It was sunny and mild, and we get precious few days like that in winter.

So, my target was to tidy up one of my raised beds and plant some seeds. I chose to plant some dwarf broad beans, var. The Sutton.

Apparently, it is a little early or a little late to plant them, January being the only month they say not to on the packet. However with the weather mild, and cold weather forecast, I had a window and I wanted to use it.

Dwarf broad beans var. "The Sutton" from Mr Fothergills

I set to work and cleared the bed, and topped it up with a bag of fresh compost. Next I sowed these little beauties 2 inches deep. To stop them rotting in the soil, plant them on their thin side. If the soil is dry, water before planting. My soil was already moist so it did not need watering.

Then I covered them over with soil. Most importantly, I covered the bed with some horticultural fleece. This has two benefits. Firstly it helps to keep the soil warm. Secondly it helps to keep the wildlife off. Well that’s the plan!

rhdr

I bought four of these raised beds last year. They are brilliant, easy to assemble, won’t rot, and can be assembled in a variety of ways.

Sadly, they don’t seem to be available any more. However, if you want to try and find them they are by an Australian brand called Birdies. You can see the raised bed on the other side with the onions and garlic.

It felt great to spend some time in the garden again, only an hour, but I accomplished something. It’s really important to remind yourself sometimes that achieving something every day, no matter how small, is so beneficial for your well being.

And you get to eat the result, what could be better!

Potatoes, potatoes

I grow potatoes, I have done for about three years now. This time of year is perfect for deciding which ones to grow. I just love potatoes fresh out of the earth!

There are many varieties out there, and it can be confusing to say the least. It doesn’t have to be, with just a little knowledge.

What do I need?

Having said that, potatoes are really, really easy to grow. If you are short on space you can grow them in a bucket, or an empty compost bag. As long as your chosen container has drainage holes, they will grow.

All you need apart from the container is fresh multipurpose compost. Then you need a fertiliser such as fish, blood and bone or chicken manure pellets. And water, and of course time.

What variety to buy?

There are a couple of things to bear in mind. First of all decide whether you want to grow salad, otherwise known as early potatoes. Some examples are Charlotte, or Swift. Alternatively try main crop, which are the ones you would buy for perfect roast potatoes. Popular varieties are Rooster, King Edward, Desiree, etc. etc.

Early potatoes are waxy and good for boiling and salads, as a general rule. Main crop are floury and are best for roasting and baking.

However there are varying degrees of each and some start waxy and become floury if left to grow on for example.

There are many reputable companies selling seed potatoes. Here are some I have used myself:

https://www.jbaseedpotatoes.co.uk/

https://www.thompson-morgan.com/vegetables/potatoes

https://www.vanmeuwen.com/fruit-and-vegetables/vegetables/potatoes

https://www.suttons.co.uk/Gardening/Potatoes+Onions+Garlic/Seed+Potatoes/

What next?

Browse the potatoes and see what will work for you. Try to choose varieties with good overall disease resistance. I am sure that you want to enjoy the growing process, rather than worry about constantly protecting your crop.

After that, wait for the next instalment. I will cover what to do with your potatoes when you receive them.

Here is my very small but perfectly formed first harvest!

Small potatoes!

Are you new to growing potatoes? What questions do you have?