The Mayo Clinic Diet

OCTOBER 21, 2021″When we’re in the midst of a fog and can’t see the shoreline, we need a compass. Reach out to a trusted friend or adviser for perspective. We’re not hardwired to go it alone. We need others to survive and thrive.” — Edward T. Creagan, M.D.Move MoreCardio 101: Benefits and tipsDo you have a hard time motivating yourself to do aerobic exercise? Consider this: In addition to burning calories, regular cardio helps improve mood, control appetite and much more. If you’re a beginner, start slowly. You might walk five minutes in the morning and five minutes in the evening. Gradually add a few minutes to each session and then pick up the pace a bit. Soon you could be walking briskly for 30 minutes a day. Also consider hiking, cycling, jogging, rowing, elliptical training — any activity that increases your breathing and heart rate!Find your fitness motivation »Healthy Eating 
Get into the habit: Pack your lunch
How often do you just grab whatever’s available when you’re hungry, even relying on a vending machine to supply your midday meal? Packing lunches can be challenging if you aren’t already in the habit. Reinvigorate your lunch, save money and eat healthier with the following tips. 

Try these lunch-packing strategies »Today’s Healthy-Cooking Tip 
Add flavor without extra calories 
Easy, flavorful food combinations can add pizazz to your meals and snacks, and keep you motivated to meet your goals. For starters, jazz up dishes by using herbs and spices to add color, taste and aroma. Add cilantro to rice or bean dishes. Sprinkle rosemary on roasted potatoes, cubed squash (or other veggies) or grilled meats. Try freshly chopped chives in omelets or pasta salads. It’s that easy! 

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From the Desk of Paul Gosar

PAUL A. GOSAR, D.D.S.
Fourth District, Arizona2057 Rayburn House Office Bldg
Washington, DC 20515(202) 225-2315122 N. Cortez St., Ste. 104
Prescott, AZ 86301(928) 445-16836499 South Kings Ranch Road, Suite 4
Gold Canyon, AZ 85118(480) 882-2697220 N. 4th St.
Kingman, AZ 86401(928) 445-1683

WWW.GOSAR.HOUSE.GOV

COMMITTEE ON OVERSIGHT
AND GOVERNMENT REFORM

SUBCOMMITTEES

Interior

Information Technology

COMMITTEE ON
NATURAL RESOURCES

SUBCOMMITTEES

Vice Chairman, Water,
Power and Oceans

Energy and Mineral Resources

Indian, Insular and
Alaska Native AffairsOctober 21, 2021

Mr. Peter Anthony Hovis
793 E Silversword Ln
San Tan Valley, AZ 85140-5537

Dear Mr. Hovis,

Thank you for contacting me with your concerns about the Bernie Sanders socialist budget. I appreciate your thoughts on this serious topic and welcome the opportunity to respond. 

Over the last two years, Democrats in Congress have locked down the country with their far-left polices that are outside the mainstream of what America believes in. Congressional Democrats continue to spend money we don’t have. Now, Mr. Biden and socialist Vermont Senator Bernie Sanders are pushing ahead with a budget reconciliation spending package with a price tag of $4.3 trillion.

Budget reconciliation is an expedited process where the Senate can avoid the filibuster to pass legislation on taxes, spending and the debt with only a majority of votes needed.  In the recent past, the Senate wisely used reconciliation to pass President Trump’s significant tax relief for Americans. Unfortunately, Mr. Biden plans to use reconciliation for the largest tax increase and expansion of the federal government since the Great Society, touching every aspect of American life. 

For example, it provides free college tuition and large-scale amnesty to many of the nearly 25 million illegal aliens already living in our country and who will quickly become the beneficiaries of our generous social welfare programs. The plan also includes an invasive provision requiring all banking transactions over $600 to be reported to and monitored by the Internal Revenue Service. It reverses many of President Trump’s 2017 tax cuts while raising taxes on most Americans by more than $2.9 trillion dollars.  These are just some of the most egregious provisions, and even Democrats don’t know the extent of the legislation – because they haven’t read the bill in its entirety. If it passed, Americans would feel the repercussions of this harmful policy for generations to come. 

When the process for considering the reconciliation bill began in the House Committee on Oversight and Reform and House Committee on Natural Resources, two committees I sit on, I filed numerous amendments to save Arizona mining, end child and slave labor in the production of electric cars, cut Speaker Pelosi slush funds, and more. Yet, the Democrats denied everyone, showing that they have no interest in legitimate policy making, instead pushing dangerous, partisan bills to cater to their leftist base and add to their power.

You may be interested to know that I voted no on this reconciliation bill in Committee and will vigorously oppose it, if it ever makes it to the House floor for a vote. For the record, I will also be voting against the $1.2 trillion so called “infrastructure” legislation. This wasteful spending legislation will add $400 billion to the deficit while less than 10% of the total price tag will go towards roads, bridges, and major projects that the American people generally consider infrastructure.

Again, I appreciate your thoughts and concerns. It is an honor to serve as your United States Congressman. Your suggestions are always welcome, and if ever I may be of assistance, please do not hesitate to contact me. To receive the latest legislative updates and news you can sign up for my e-newsletter by visiting my website at www.gosar.house.gov.
Sincerely,Paul A. Gosar, D.D.S.
Member of CongressPG/LB

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Lockbox Filing Tips

October 21, 2021

Lockbox Filing Tips

Dear Stakeholder,

The Office of the Citizenship and Immigration Services Ombudsman (CIS Ombudsman) is sharing the below tips for filing benefit requests at a U.S. Citizenship and Immigration Services (USCIS) Lockbox facility.

• Check USCIS’ website for the correct Lockbox mailing address when you are ready to file. USCIS Lockbox filing locations may change periodically to help balance workloads. You can avoid unnecessary delays or even a rejection of your filing by verifying you are using the most up to date mailing address.
  • You can find the mailing address and formatting instructions on USCIS’ website in the “Where to File” section of the form you are filing.
  • You can subscribe to USCIS’ Forms Updates distribution list to receive an email each time USCIS updates a filing location.
• Label your envelope correctly. Before mailing your completed forms, including resubmitted applications and petitions, or a response to a notice, such as a request for evidence (RFE), to USCIS:
  • Make sure your envelope displays the correct mailing address for the form type you are filing with USCIS.
  • If responding to an RFE or other notice, make sure the mailing label reflects the USCIS address listed on the notice.
  • Use the address format recommended by USCIS. This may include an attention line and a designated “zip code plus four” for your form type. For example: 75266-0864.
• Mail your forms or responses as early as possible. This is especially important if a deadline applies to your filing.
  • The U.S. Postal Service (USPS) recently announced changes to its first-class mail service standards starting October 1, 2021, which means delivery will be slower and may take 5 business days.
  • With these slower delivery times in mind, plan to mail your forms to USCIS as early as possible to avoid missing filing deadlines.
  • In addition to USPS, you may also submit your forms through FedEx, DHL, or UPS.

More Information 

For more information on Lockbox filing locations, please visit USCIS’ Lockbox Filing Location Updates web page.

The CIS Ombudsman is committed to meeting with stakeholders and USCIS to address concerns related to filings at USCIS Lockbox facilities. Additional updates on this topic will be shared by the CIS Ombudsman as appropriate. For more information on our office, please visit our website.

Please complete the CIS Ombudsman Customer Satisfaction Survey. We appreciate your feedback.

Helpful Resources

Outreach

Annual Report

Frequently Asked Questions

Immigration Resources

Contact the CIS Ombudsman

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AAARGH! & AAAH…

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AAARGH! & AAAH…

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Two badly-taken honeymoon photos of Magnuss and Hair-Trigger… Tea dust art of the fantastic kind!

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