Monday, October 31, 2016

Do You Have a Tranquility Zone?

It's not really a place.  It's more of a mind-set.  I call it my tranquility zone.  Think of it as an imaginary place you can visit any time when you need to take a break.  It may look similar to the photo above or it may be a happy memory from your childhood.  Sometimes when I'm struggling with a difficult choice, I imagine sitting with a loved one and sharing what's on my heart.  I do my best to bring all five of my senses into the picture to make it feel more realistic.  Give this tranquility zone a try.  It may not change your situation but it will help you with your own peace of mind.  Have a great day.

Sunday, October 30, 2016

Morning Magic

Would you like a simple idea to make all your bad days disappear?  It's not a cheap magician's trick but it does require practice.  I call it morning magic.  There's no slight of hand.  It's all in your head.  You need to believe in yourself.  Here's how it works.  Every morning when you wake up you are going to make a mental list of all the people, places and things in your life causing negativity and you're going to place them in an imaginary box.  Close the box and count to three.  Open the imaginary box and look inside.  If it's not empty, try again.  Repeat this mental exercise until you master it.  Whatever you do the rest of the day, do not let the negativity return on your stage.  It's okay to share your morning magic with others.  Have a great day.

Saturday, October 29, 2016

Learn From Your Mistakes

Life is a series of Mulligans.  Win or lose, there's always a new opportunity every day to get your do-over.  Today you have an important advantage you didn't have yesterday.  It's the knowledge you gained from your goof.  The wise person learns from the gaffe and commits to excellence while the loser wallows in defeat.  Learn from your mistakes.  You are a champion.  Have a great day.

Friday, October 28, 2016

Accountability 101

Some days don't go as expected.  When that happens, set aside a few minutes to review what went wrong.  Be honest with yourself.  The root cause of the problem has nothing to do with making a wrong turn or the extra traffic slowing you down when you're on your way to an important meeting.  No, the problem is that person in the mirror glaring back at you.  Look that person in the eye and point your finger.  That's accountability 101.  That's taking personal responsibility for your actions or lack of actions due to poor planning.

Today is a new day.  Everything that happened yesterday is now in the past.  Move on.  Learn from your mistakes.  It's time to correct the behaviors that are getting you into trouble.  Have a great day.

Thursday, October 27, 2016

Your Two Most Important Days

Mark Twain said it best, "the two most important day in your life are the day you were born, and the day you find out why."  I'm sharing this with you today because I believe this statement is life-changing.  Someone close to me is about to discover the "why" on this very day.  I'm bound by confidentiality so I can't share the details here but there is no greater joy for me than to help others discover their "why."

Pursue the "why" with every ounce of your being.  Accept nothing less than an all-out assault on your purpose.  Do not let one single dream slip through your fingers.  You must meet your destiny and it's on the road less traveled, the one everyone else avoids because it takes you far away from your comfort zone.  Go.  Forget about what everyone says.  It's time to celebrate the second most important day of your life.  I'm cheering for you.  Have a great day.

Wednesday, October 26, 2016

Be Happy in All Circumstances

Would you like a simple tip for being happy in all circumstances?  Be grateful.  That's it.  Remember to say thank you for every blessing, every opportunity and every lesson that comes your way.  Be in the moment.  Savor it.  Enjoy the people around you.  Have a great day.  Thank you for visiting today.

Tuesday, October 25, 2016

How much opportunity can you see?

I know a lot of Monday morning quarterbacks.  They stand around at the water cooler complaining about all the mistakes others make.  Their hindsight may be 20/20 but these are the same people who never take the field and try new things, especially when the outcome is uncertain.  I stand with the courageous – the ones willing to take risks. 

How much opportunity can you see in your life?  Are you willing to hand off the football to your team-mates or throw a deep pass into the end zone against double coverage?  Phil Rivers, veteran quarterback of the San Diego Chargers, is one of my heroes.  His field of vision extends beyond the game he plays so well this time of the year.  He never appears to be afraid, even when his opponents are piling on top of him.  He's a believer, a man of faith.  If there's anyone on the this planet capable of going one on one with the Evil One, my money is on Phil.  He knows the final score and he knows which side is drawing up the winning plays.  If you want to see the master plan of your life, have courage and your whole life will be revealed while you're huddling in prayer.  Have a great day.

Monday, October 24, 2016

Pace Yourself

The hands of time never stop.  Neither should you.  You have work to do.  Keep going.  The key to winning the race is to pace yourself.  Your mind will go the distance if you commit to feeding it positive thoughts and your body will thrive if you eat properly and avoid pushing beyond your limits.  Whatever you do, don't stop.  I'm cheering for you.  Have a great day.

Sunday, October 23, 2016

How Daily Routines Help You Reach Your Goals

If your road to success is hindered by potholes and roadblocks, you may be missing something that can help you make your journey smoother – daily routines.  For me, it's like having an organized checklist that I repeat daily.  If something isn't working, I delete it from my list of routine habits.

Ask the people around you what if they follow routines.  You may find that the people in your life who are never tardy are the ones who follow organized patterns of behavior.  They may appear calm and relaxed.  The individuals who fly by the seat of their pants don't believe in habits.  Decide which people in your life seem to have it all together and model your behavior patterns after them.  Try this for one year and see if this helps you reach your long-term goals.  Have a great day.

Saturday, October 22, 2016

How to Minimize Your Financial Stress

Imagine you're on a road trip and you notice the temperature gauge approaching the red zone as you climb the mountains.  Your stress levels increase and you feel butterflies in your stomach.  It's the same feeling you get when you're not sure if you can handle the mountain of debt piling up from years of out of control spending.  Ignoring that red light on the control panel won't make the problem go away.  Eventually, you will find yourself stranded on the side of the road.

The best time to fix your financial radiator is right now.  Check for leaks under the hood.  Are you spending money on things you don't really need?  Why not start stashing extra cash in a white envelope that you can tap into the next time you encounter a road hazard?  Treat your finances like monthly car maintenance and don't put of necessary repairs.  Plan ahead for emergencies.  Pay as you go.  Live within your means.  You can stay on the road a long time with proper planning and a little bit of discipline.  Have a great day.

Friday, October 21, 2016

How to Overcome the Challenges of Change

It's impossible to change a person who doesn't want to change.  Show me a miserable person who has no desire to improve his or her attitude and I'll show you a lost cause.  Be careful.  Misery loves company and you may get sucked in if you're betting you can make a difference and you stay too long.  The secret to inspiring change is to get others to want to change.  That's it.  It's so simple.

You may be wondering: How do I get others to want to change?  You need to convince them that the idea you're offering will somehow make their lives better than the current course of action.  The solution must appear more valuable than the cost to make the change.  Make your solution bite-sized, meaning easy to swallow in tiny portions.  I'll share an example from my days as a tennis instructor.  I met people who told me there was no way they could ever learn to play tennis because they were too uncoordinated or the game was too complicated.  I told them something one of my mentors shared, "there are only four mistakes you can make and once you understand how to correct them you can be your own coach and master the game on your own."  The four mistakes are hitting the ball into the net, hitting the ball over the back line called the baseline, or too far to the right or the left.  The tilt of the racket determines if you're hitting in the net or long and the timing of the swing determines if the ball is going left or right.  Adjusting the tilt and/or the timing of the swing allows the ball to remain in play.  Done.  Now you can play tennis.  If you don't believe me, you will never pick up a racket and try.  That's okay.  This story is not for you.  But if you do believe me, I'll see you on the courts.  You are now an overcomer of challenges.  Congratulations.  Have a great day.

Thursday, October 20, 2016

Lab Rat Completes 45 Day Caveman Food Experiment

Paige Powers is celebrating today.  She just completed 45 days as a volunteer in the Caveman Food Experiment and checked in 15 pounds lighter.  I asked Paige to keep detailed notes about her food journey so her story can be included in my next book scheduled for release on May 1, 2017.  Paige admits this experiment is challenging, mainly because of the peer pressure.  45 days can seem like a lifetime.  The good news for Paige is she now has a lifetime to enjoy the benefits of her food changes.

The Caveman Food Experiment started over one year ago when my cousin asked me to be his lab rat in Phase I.  I lost 33 pounds of mostly body fat, reduced my bad cholesterol by 50%, doubled my good cholesterol and rid my body of inflammation which caused my blood pressure to enter the danger zone.  In the second phase, I asked friends and family members to give the experiment a try.   They ate mostly fruits, veggies, nuts, beans and seeds.  Two people in the group each lost 13 pounds.  The number one objection was dealing with loved ones who prefer fast food over caveman food.  Paige Powers refused to give in to the intense peer pressure.  Her primary motivation was seeing the results every day when she stepped on the scales.  She commented that her energy levels are higher than ever.  Three of Paige's friends are now joining the experiment.  Stay tuned for the rest of the story.  Have a great day.

Wednesday, October 19, 2016

Tip the Scales in Your Favor

Life can be challenging.  Sometimes it looks like a baseball game and the opposing pitchers appear unstoppable.  Don't fret.  There's a way to tip the scales in your favor.  You do this with hard work, daily preparation and unstoppable determination.  Scouting is a huge part of this.  Your opponent  has one or more weaknesses you can exploit with proper planning.  Study.  Study.  Study.  Be creative.  The difference between winning and losing may come down to a single pitch or one error on your opponents side.  Your job is to limit your mistakes and play your best game with courage through all nine innings.  It's wise to be ready for extra innings in case the other side refuses to give up.  Train for this.  Show the world you know how to tip the scales in your favor in any situation.  Have a great day.

Tuesday, October 18, 2016

Is your gut happy with your food choices?

Are you ready for a gut check today?  It's easy.  Ask yourself how you've been feeling lately.  It's possible your food choices may affecting your mood and your ability to perform at peak levels.  Are you noticing butterflies in your stomach?  Are you feeling more stress than usual?  Why not try changing up your food program?  Your stomach behaves like a second brain.  It sends signals to the brain which can affect the way you feel.  If you want to feel better, eat better.  Focus on fruits, veggies, nuts, beans and seeds for a couple of weeks and monitor your gut.  You may be amazed what you find with your gut check.  Have a great day.

Monday, October 17, 2016

Make Today Count

Today is not a dress rehearsal.  It's the real deal.  All the other days leading up to today were your opportunities to practice.  Now it's time to show the world what you're made of.  It's time to make a difference.  Don't let fear stop you.  Don't worry what others say about your plans.  Jump in.  Seize the day.  Give it everything you've got.  Have a great day.

Sunday, October 16, 2016

Why You Should Pay Attention to Your Dreams

Dreams are the secret ingredients you need to add spice to your life.  Without them, your life may appear bland and flavorless.  Close your eyes and imagine your dream life.  Let this picture awaken all your senses.  Once it becomes vivid in your mind, open your eyes and observe all the obstacles preventing you from turning your dreams into reality.  Your job is to cleanse yourself of all the impediments keeping you from your destiny.  Decide today you will pay the price to obtain every ingredient you need to bring your dreams from the farm to the table.  You will need seeds.  You will need fertilizer.  It will take time to cultivate your dreams.  Don't let the naysayers invade.  Watch over your dreams and don't let them wilt.  You will inspire others when they see your rich harvest.  Have a great day.

Saturday, October 15, 2016

The Best Present My Mother Gave Me

Today's story is in honor of my mother who is celebrating her birthday today.  She is one special lady.  There is no way I could ever repay her for all she has done in my life.  I would like to share the ultimate gift my mother gave me and it's the gift that keeps on giving.  This gift will be her legacy.  It's the gift of love.  Everything I know about love I learned from my mother. 

"What is love?" you ask.  Love is patient, love is kind.  It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not easily angered, it keeps no record of wrongs.  Love does not delight in evil but rejoices with the truth.  It always protects, always trusts, always hopes, always perseveres. Love never fails. But where there are prophecies, they will cease; where there are tongues, they will be stilled; where there is knowledge, it will pass away. ~ 1 Corinthians 13:4-8

Happy birthday, Mom.  Thank you for being the best mother anyone could ask for.  I especially thank you for teaching me what love is.  I love you.  God bless you.  Have a great day.

Friday, October 14, 2016

Why You Should Stay in the Race

You are the only person in this world uniquely equipped to do the things you are created to do.  Think about that for a moment.  If you give up, there will be a hole in the universe.  Do you really want to face your maker at the end of your life and have him show you a picture of what could have been had you stayed in the race?  You can change lives.  You can make a difference.  All you need to do is never give up.  Never.  I'll share something with you I believe with every fiber of my being.  It has to do with the finish line.  The outcome is predetermined.  As much as the other side wants to you think differently, this is absolutely impossible.  Do you want to know the end of the story?  Here it is:  God wins.  You have the choice to stay in the race or quit early.  There will be sacrifices.  There will be pain.  Yes, there will be suffering.  Beware of all the distractions.  The only thing that matters is your choice to stay in the race.  Please stay in the game.  Thank you.  Have a great day.  I look forward to celebrating with you at the finish line.

Thursday, October 13, 2016

One Small Change Leads to Another

You have the power within you to give your life a makeover today.  It begins with a decision to make one small change in an area of your life needing attention.  It works.  I'll give you an example from my own life experiences.  A little over a year ago I was struggling with high blood pressure issues.  I made a decision to try a food experiment for 45 days.  One small change in my diet affected every area of my life.  No more blood pressure scares.  In fact, the real problem had nothing to do with blood pressure and everything to do with inflammation.  I eliminated the foods causing my body to react negatively and everything changed.  The lipid panels prove it.  I'm a new person today.

Choose an area of your life that needs improvement and make one small change.  Stay disciplined.  Avoid going backwards.  One small change leads to another.  Each victory gives you something to build on.  Your life will never be the same.  Pass this along to your friends and family.  Have a great day.

Wednesday, October 12, 2016

Get Your Mind Right Today

Are you finding yourself in a rut?  It happens.  Remember one thing, everything going on in your life can be separated into two categories – the things you can control and the things you cannot.  Your challenge is to sort properly.  Failure to do this leads to a sense of helplessness, loss of sleep, anxiety and all kinds of troubles.

Once you separate your life into these two categories, the next task is to forget about everything in the "things you cannot control" box.  Think of it as a room in your home that is off limits.  Don't go there.  That's where all the people go who want to wallow in their misery.  They live here.  There is no light in this room.  There is no hope.  Your mind will never be right if you choose to reside in this room.

If you truly want to get your mind right, make a to do list composed of what's inside the "things you can control box."  Prioritize.  Make sure "attitude," "hopes," and "dreams" are at the top of the list.  Focus your mind on your priority list and stay busy.

Warning.  That dark room may be haunted with ghosts from your past or people in your life who are toxic.  Keep that door locked and don't open it under any circumstances except to add items that were mistakenly placed on the "things you can control" list.  Have a great day and enjoy living in your right mind.

Tuesday, October 11, 2016

Final Week of Caveman Food Experiment

Paige checked in yesterday 12.4 pounds lighter.  Her biggest challenge is her high school jeans which she reports no longer fit because they are getting too big and too saggy.  For those of you who don't know Paige, she is the volunteer in a 45 day food experiment designed to eliminate foods that may cause harm to the body.  Her results have been dramatic and she has one week to go.

The food experiment is almost impossible to adhere to when you are surrounded by people who don't understand the challenges presented by our modern day diet.  Processed foods have become a way of life.  Eating like a caveman seems so unnatural.  That's why Paige's story is so important.  She is living proof that concentrating on a diet rich in fruits, veggies, nuts, beans and seeds is good for the waistline.  It's also good for the spirit.  Stay tuned for the final update next week.  Paige's story will be included in my next book, scheduled for release on May 1, 2017.  Thanks, Paige, for giving this experiment a try.  Have a great day.

Monday, October 10, 2016

Standing Room Only

How often are you sitting on an average day?  If your answer is similar to most Americans, this may be the source of some of your physical troubles.  Our bodies were not designed for long periods of sitting.  You can improve your health by going with the standing room only option as much as possible.  Ask your boss if you can change your office space to accommodate your choice to stand while working.  Your energy levels will soar.  Have a great day.

Sunday, October 9, 2016

How to Neutralize Negative People

Negative people can't be defeated.  They always return to fight another day.  They are consumed by their own misery and destined to share with anyone who will engage them.  If you can't beat them, neutralize them.  That's right – neutralize them.  Consider yourself as a car battery.  Your positive energy is limited.  If you stay connected to a dead battery long enough, eventually you will be fully depleted.  You may not be able to stay away from these people because of work requirements or social situations where they are part of your life, but you can limit your contact.  When they seek you out for help, give them a jump start and quickly disengage.  Don't fight.  Your opposition becomes a transfer of energy from you to them.  That's why you feel tired and drained if you remain connected too long.  Stay neutral in all conversations.  Avoid controversy.  Keep smiling.  Have a great day.

Saturday, October 8, 2016

Is Your House Divided?

Abraham Lincoln prophesied about the future of our country when he gave his famous speech about slavery.  "A house divided cannot stand," he said, foretelling that our country would one day be all free or all slave.  His opponent had a different plan.  Lincoln prevailed in the long run because he was correct and his ideas were right out of the Bible.

The first to refer to a house divided was Jesus.  In Mark 3:25, Jesus said, "a house divided cannot stand."  He was teaching his followers that the devil cannot win when he fights against himself.  Similarly, man cannot win when he fights against the Holy Spirit.  Check your house today and make sure the foundation is solid.  Is everything to code?  Are repairs needed?  Did you follow the master plan?  If you find your house is divided, contact the architect of your life and ask for help.  Have a great day.

Friday, October 7, 2016

Boost Your Energy Permanently

Do you ever wonder why you sometimes run out of gas before the day is over?  The problem may have something to do with your lack of a life purpose.  Think about it for a moment.  Are you excited to get up in the morning?  Why?  And if you aren't waking up excited, why not?  I challenge you to discover your life purpose.  Once you discover it and act on it your energy levels will soar to new heights.  It's like swallowing an energy pill.  As long as you stay on this course and get enough sleep every night, the affect is permanent.  Try it.  Have a great day.

Thursday, October 6, 2016

How to Master the Art of Letting Go

Letting go is an art.  The artist sees the beauty inside when others only see an ugly slab of rock.  He chisels away all that's holding his masterpiece captive until it's finally free.  You can do the same when you look in the mirror.  Your inner beauty is cloaked by your own thoughts and beliefs.  Why are you hiding?  Are you afraid others will see the real you once you rid yourself of everything holding you back?

The Evil One fears you will master the art of letting go because He knows the truth – you are created in the Father's image.  He ensnares you in the desires of this world to keep your eyes focused on a false picture of who you think you are.  He wants you to believe your value is in all the things you desperately hold on to and that if you let go your self worth diminishes.  Do something bold today.  Give God the chisel and let go of everything else.  Ask God to set you free.  He will remove all that is unnecessary and reveal a reflection of Himself.  When others can see Jesus in you then you have mastered the art of letting go.  Never give up.  Letting go takes a lifetime to master.  Have a great day.

Wednesday, October 5, 2016

News Flash – Lab Rat Shares 30 Day Update

Paige, a participant in the Caveman Food Experiment, checked in yesterday to share her 30 day progress report.  She entered the 45 day experiment on Labor Day.  Her inspiring weight loss journey will be featured in my next book, scheduled for release on May 1, 2017.  Congratulations, Paige.  Keep it up.  Here's her report...

"As of today I am officially down 10.5lbs and have so much energy! I am at my lowest weight in over a year!! I am absolutely LOVING my vitamix, and how eating real food is making me feel!! I am getting more and more motivated each day to get up and workout, and even get stuff done around the house instead of wanting to just lay around! I cannot thank Michael enough for encouraging and supporting me through this, and most of all convincing me to give this a try!
I have gotten behind on tracking my food but am getting back into writing it down! I have kept track of my daily weight and am always nervous and shocked when I see what the scale says! There were a few days of gains (some more than others), but never more than a pound! When I saw the scale this morning I screamed, I was so excited! I was so happy/surprised/shocked, that I had to step on and weigh myself two more times to make sure it wasn't a fluke! Well, it definitely was NOT a fluke!!! Right now, as I am writing this my heart is still pounding, my adrenaline is so high, and I am so beyond happy and excited about how my body is changing for the better, and how I KNOW my lifestyle is going to change forever! "

Tuesday, October 4, 2016

Adventure Ahead

Pikes Peak Hiking Trail along the Mississippi River in Northeast Iowa.

Yesterday was father-daughter day in our household.  We decided to try a new trail located along the Mississippi River about two-and-a-half hours from our home.  The leaves were showing off their fall colors.  A startled buck jumped in front of us and disappeared before we could capture a photo.  The entire day was an incredible adventure.  I wondered why so few people were out on such a picture perfect day.  Do they not realize what a special time of year this is in the Midwest?

It doesn't matter where you live.  There are abundant happy trails all around.  You decide if you want the adventure ahead.  Spend time with your loved ones.  Go hiking with them.  These are the moments they will cherish forever.  Have a great day.

Monday, October 3, 2016

Your Debt Discipline Challenge

You may not often see the words debt and discipline used in the same sentence.  They're more like salt and pepper.  Throw in the word challenge and you have today's story.  If you have no debt or no friends with debt, you are excused.  Today's challenge is to reduce your debt by increasing your discipline.  Ready?  Here's your debt discipline challenge (please share with someone you know who may need this)...
  1. Gather all your credit card statements, car loan paperwork, mortgage statements and anything you have reflecting interest you pay.
  2. Add up all the interest you're paying every month.
  3. Multiply your monthly interest in step 2 x 12 to find your annual interest amount.
  4. Decide what age you would like to retire.  Determine how many working years you have remaining by subtracting your current age from your retirement age.
  5. Multiply your annual interest in step 3 by the number of working years remaining in step 4 to determine how much money you are paying your creditors until you retire.
  6. Post the amount in step 5 on your refrigerator door.  This is the amount of money you are robbing from yourself because you have no debt discipline.  Your challenge is to get out of debt as quickly as possible so you can enjoy a better life in your later years.
If you're still reading, you may be in shock from the dollar amount of your debt.  Don't freak out on me.  You're one of the lucky ones striving to get out of debt and you know what you're dealing with.  You can't realistically eliminate your debt if you don't have a plan.  If you're still with me, you are serious about debt relief.  You are in a race with yourself.  The stakes are high.  Get discipline, develop a plan, stick to the plan and you win the challenge.  Walk away without accepting today's challenge and your creditors will get rich from your lack of debt discipline.  It's your choice.  You make the plan.  If you want a tip, try attacking your smallest balance first and do everything you can to get rid of that balance.  Keep going until you are out of debt.  Have a great day.

Sunday, October 2, 2016

How to Put the Brakes on Your Biological Time Clock

Beware of the free stuff.  It may be killing you.  This is one of the most difficult lessons I learned from my dad.  He told me he was offered free cigarettes while serving in the Marines.  It seemed like a kind gesture but he became addicted.  Dad lost his battle with lung cancer at age 67.  There are other killers out there causing our biological time clocks to spin out of control and we rarely consider the dangers they pose because they are so ingrained in our culture.  If we become aware of our surroundings, perhaps we can put the brakes on our biological time clocks.  Here are some ideas to consider:
  1. Hold the free chips when you order Mexican food.  They are not free when you consider the price your body pays for consuming them.  Odds are the corn is genetically engineered meaning your body doesn't know what do during the digestion process.  The chips get stored around your waist line.  The cooking oil the chips are fried in is a trans fat, a probable human carcinogen.  The oils used to prepare your chips can cause aging, inflammation, cancer and weight gain.
  2. Skip the tortilla on your burrito.  "What is a burrito without the tortilla?"  you ask.  My response is as plain as my new food regimen, "when you skip the tortilla you are slowing down the aging process." Tell your food server you want a naked burrito wrapped in lettuce.
  3. Say goodbye to milk, butter, ice cream and cheese.  Dairy products are good for one thing, weight gain.  Cow's milk has everything necessary to add 400 pounds of weight to a calve in its first year of life.  Then the calve weans itself and switches to grass.  Wean yourself from dairy and your body will reward you with better health.
  4. Say no the free soda.  One can of soda contains about 10 teaspoons of sugar, usually high fructose corn syrup.  It's also loaded with artificial food colors.  Two cans a day can add one pound of week in weight gain.  Stop drinking soda and you can slow down Father Time.
  5. Replace all your processed foods with natural foods.  Your body knows how to digest Nature's finest.  It's the man-made stuff that confuses the digestion process.  The on/off switches break down and health issues arise, causing our biological time clocks to accelerate out of control.
Put the brakes on your biological time clock to today and make sure you skip anything free that may cost you in the long run.  Have a great day.

Saturday, October 1, 2016

Resist 4th Quarter Temptations

Remember all those lofty goals you set at the beginning of the year?  If you're still going strong, congratulations.  This is not the time of the year to succumb to all the temptations that surround the Holiday parties.  Prepare yourself now and you can finish the year on a high note.  Post the above quote on your refrigerator today to help you fight your 4th quarter temptations.  Bring your favorite healthy dish to your next party and make it the center of your plate if it's the only healthy food at the table.  The end of the year is 90 days away.  Finish strong.  Have a great day.