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  • 2017_8_14

  3 Tips to Get You from Stuck in Stress to Happy Success

I am never doing enough!

Am I working hard enough or procrastinating?

Am I not accomplishing my goals because of time constraints or because I am not focused?

Am I setting realistic expectations for myself?  

Ann is a coaching client whose focus centered on what felt hard and frustrating in her life and what was not working in her life.  So I began…

Whatever we focus on gets bigger and bolder.  I decided to use the coaching tool of appreciative inquiry and asked Ann, “What is working in your life?” I could feel her spirits soar a bit higher when she mentioned she feels accomplished running faster and farther as she gets ready for a 10K run. And, after she runs she notices she feels more positive about her life.

Almost every day, many of us feel stuck or that we need to work harder.

Here are 3 tips when you feel like your day is a disappointment and you are not accomplishing anything that really matters.


Ask yourself: What is working in my life today?
You are what you think about.

You cannot change anything if you can’t change your thinking. Notice your self-defeating thoughts. They will rob you of your peace, joy, and productivity. If you are not at peace with yourself you cannot be productive. You can think yourself into endless disappointment, frustration, and heartache or you can think yourself into productivity, happiness, and contentment. You. Can. Choose. Every day ask yourself, “What is working in my life today?” You will be amazed at the beauty of life around you and how it can jumpstart you into action.

Ask yourself: How am I measuring my progress?
You manage what you measure

Are the goals you create SMART goals meaning are they specific, measurable, attainable, realistic and attainable? If you don’t create SMART goals you will not feel accomplished. Always remember we manage what we measure. Ask yourself how are you measuring your progress? 

Ask yourself: Am I working on my task in an achievable amount of time?
Create achievable tasks.

Use the 5-minute rule. Set your timer for 5 minutes and work on your task. 5 minutes is a small amount of time and is easy to start with because IT IS ONLY FIVE MINUTES.  You will be less likely to procrastinate 5 minutes because you avoid thinking you need to work on your project for an hour or until completion.

Your expectations, beliefs, and thoughts create your day. If you feel stuck and do not like what is happening in your life, change how you think about it, measure your actions and break tasks down into doable baby steps. I promise you…you will go from stuck in stress to happy success.

How did you get unstuck? We can’t wait to hear!

@cherebork #dietitianlifecoach


Fun Ways to Put Milk in Your Diet – Chere Bork on Twin Cities Live

Chere Bork on Twin Cities Live Fun Ways to Put Milk in your Diet

Many people are deciding to ditch dairy for various reasons but what they don’t realize is cutting out an entire food group can have some major health impact especially for kids and young adults. 

Data is showing that 60% of boys and 83% of girls are not drinking enough milk which means they are not able to get nutrients to grow.

Check out these super easy ways to include more milk in your diet

@cherebork #dietitianlifecoach @twincities_live ‏


Mango Quinoa Black Bean Salad

Judith Scharman Draughon (AKA Judes) Mango Quinoa Black Bean Salad

This month I want to highlight Judith Scharman Draughon, MS, RDN, LD, (AKA Judes) the “How to Dietitian Nutritionist.” She takes the science and translates it into delish, easy and healthy everyday meals! Her recipes are practical for the busy person on the go.

This Mango Quinoa Salad is a sneak peek to one of the delicious recipes included in the Judes’ new book, Lean Body Smart Life; 12-Fix Plan to a Leaner, Healthier, Happier Life. This refreshing salad is packed with healthy nutrients. Quinoa, a complete protein, combined with crunchy celery, sweet tangy mango, and lime, makes this salad a winner. 

Mango Quinoa Black Bean Salad
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Salad Ingredients
  1. 2 1/2 cups quinoa, cooked (3/4 cup dry)
  2. 1 cup celery, chopped small
  3. 1 red bell pepper, diced (optional)
  4. 3 green onions, diced
  5. 1 firm but ripe mango, diced
  6. 1/4 cup cilantro (to taste)
  7. 1 can black beans, drained and rinse
Dressing Ingredients
  1. 2 tbsp olive oil
  2. 4 tbsp red wine vinegar
  3. 2 1/2 tbsp lime juice
  4. 2 tbsp real maple syrup or raw honey salt and pepper to taste
  1. Cook quinoa with 1 1/2 cups water (as directed by the package).
  2. Meanwhile, chop celery, red pepper, onion and cilantro. Mix all these ingredients with black beans in a bowl.
  3. Add cooled quinoa (my brother puts the cooked quinoa in the freezer, pan and all while, while he finishes the other ingredients) and toss.
  4. Mix olive oil, red wine vinegar, lime juice and real maple syrup together to make dressing.
  5. Add dressing to salad and serve. If serving later, reserve some of the dressing to add to the salad just prior to serving, and keep salad in refrigerator to chill.
Taste Life, with Chere Bork http://cherebork.com/blog/

Judith Scharman Draughon, MS, RDN, LD, (AKA Judes) is your How-To Dietitian Nutritionist. She translates nutritional scientific research into what you can eat to make the biggest difference to your health and happiness. Through speaking engagements, seminars, and workshops, she can help you and your staff, colleagues, and friends make healthy, great-tasting food without spending too much time in the kitchen.

Judes is excited to announce her new book, Lean Body Smart Life: 12 Fix Plan to a Leaner, Healthier, Happier Life coming August 25, 2017. She has identified the 12 most important “fixes” to help you take charge of your health and feel better – all without being on a diet. These fixes are based on scientific findings, and the latest research continues to support these fixes even more! These 12 fixes are your formula for a leaner body and a smarter, healthier life.

Rather than another fad diet, this is a plan that helps you enjoy food without guilt.

This Lean Body, Smart Life book is packed with practical tips, how-to videos, and delicious, easy recipes. It even has an app to help you get started and track your progress!

To learn more about the book, go to Judes new website, FoodsWithJudes.com

Judes has traveled extensively, raised four children, and recently remarried and relocated to Durham, NC.

Let us know when you try this recipe and what foods you pair it with.

 @cherebork #dietitianlifecoach


5 Ways to Savor August

1. Live in your day!

Drop “yestermorrow”  Create an August of no regrets

2.  Get to a farmers market.  

Buy something you never tasted before.

3.  Create happiness.

Use my happiness formula and let go of expectations and focus on hopeHappiness = Reality – Expectations + Hope

4.  Move your body.  

Your body and mind are intimately connected.  Remember your brain is the master control system for your body’s movement, the way you move can also affect the way you think and feel.

Dr. Srini Pillay states that “Working out, going on a meditative walk by yourself, or going for a synchronized walk with someone, you may gain access to a “back door” to the mental changes that you desire without having to “psych yourself” into feeling better.

5.  Walk outside barefoot for 10 minutes each day

Walking outside is also known as “earthing” which means walking barefoot on soil, grass or sand. Sidewalks don’t count.

Studies are showing the health benefits of “earthing” by  reducing inflammation, improving sleep , decreasing blood viscosity which is a risk factor in heart disease and regulating your endocrine and nervous systems.

Savor the last days of summer and when the snow is flying like here in Minneapolis you will have no regrets!

What is on your wish list for August? We can’t wait to hear!

@cherebork #dietitianlifecoach


Celebrate National Hot Fudge Sundae Day!

This indulgent 10-minute fudge sauce mounds from your spoon and will help you celebrate Hot Fudge Sundae Day. You will want to celebrate this day several times a week after you taste this delectable sweet rich sauce.  I have made this fudge sauce a zillion times for company to always rave reviews. “Homemade fudge sauce” they shout! Easy peasy! But they don’t know it takes 10 minutes and has ingredients you always have on hand. What’s not to love!

1 cup sugar
¼ tsp salt
1 can (5.3 oz) evaporated milk
2 squares (2 oz) unsweetened chocolate
2 Tbsp butter
1 tsp vanilla

In a 2 quart covered casserole, stir together the sugar, salt, and milk until blended. Microwave on High for 5 to 6 minutes, until boiling hard. Stir every 2 minutes. Into boiling mixture stir in chocolate until completely melted. Stir in butter and vanilla. Serve immediately. Warm up in the microwave if there is any left! Yield: 1 ½ cups.

Indulgent 10-Minute Fudge Sauce
Yields 1
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Total Time
10 min
Total Time
10 min
  1. 1 cup sugar
  2. ¼ tsp salt
  3. 1 can (5.3 oz) evaporated milk
  4. 2 squares (2 oz) unsweetened chocolate
  5. 2 Tbsp butter
  6. 1 tsp vanilla
  1. In a 2 quart covered casserole, stir together the sugar, salt, and milk until blended.
  2. Microwave on High for 5 to 6 minutes, until boiling hard. Stir every 2 minutes.
  3. Into boiling mixture stir in chocolate until completely melted.
  4. Stir in butter and vanilla.
  5. Serve immediately. Warm up in the microwave if there is any left!
Taste Life, with Chere Bork http://cherebork.com/blog/

@cherebork #dietitianlifecoach


Fabulous Setbacks That Changed My Career

February 3, 2003, at 3 pm I was fired! It was life changing. I repeatedly would ask myself “Who fires Chere Bork?” I always over-deliver and over-accomplish every task I set out to do…often to my detriment.

Today I work with many Registered Dietitian Nutritionists who think there is a golden path to success. I am an example of how my failures which I now call “fabulous” have led to my success and Gary’s early retirement.

My first job at the VA Hospital in Milwaukee Wisconsin. This was my office on the surgical floor. The VA was hopping with cute med students and the window sill behind me was where I would often find a med student sitting waiting for me. I never knew my first job would be so fun filled!

When I look back on my job history I realize I had a “problem” being supervised since my very first job.  The first day of my first job at the VA Medical Center in Milwaukee, Wisconsin I was asked by a cute med student if I wanted to see an autopsy. My new mentor Jean Wroblewski RD went with me.  Twenty years later I learned she had decided if I was going to see an autopsy on my first day of work she was going to see it too, despite worrying about being written up.  I never even thought to ask if I could do this I just told Jean I was going. The VA job had lots of rules. I guess that is why I was written up 3 times in 3 years. In hindsight, I realized a federal government job was not for me as I had a problem following rules that did not make sense to me.

Do your students call you Mrs. Bork?

I moved to Eau Claire, Wisconsin and began teaching at University of Wisconsin – Stout. Being a Registered Dietitian for five years, I was not accustomed to so many people telling me what to do. And certainly did not appreciate the old overweight Ph.D. nutrition professors interviewing me every semester and inquiring about my teaching methods. I was raised to tell the truth but I lied to them every semester when they asked me, “Do your students call you Mrs. Bork?” I smiled and said, “Yes.” But I was Chere to my students. I never felt good about myself after those interviews, like I was missing the mark. Yet my students loved me and I loved them back. How many college teachers received earrings and other presents from their students?

My happiness lasted a mere 12 weeks

I moved to Minneapolis and was employed in the health promotion department of Hennepin County. Ninety-nine people applied and luckily I landed the job. After 12 weeks I gave my notice. In those short 12 weeks, I interviewed Tony Bouza the police chief (I got in trouble) and I also interviewed a Hennepin County Commissioner (I got in trouble for that too.) I later learned I was supposed to ask permission to interview these people. I also discovered a respiratory therapist on staff with an associate degree was making more money than I was with my 9 years of experience and a Master’s degree. I created a proposal and got a raise. Needless to say, this job caused me many sleepless nights as I felt like I never measured up, yet the evaluations from my presentations were always excellent.

I was always exceeding expectations

Every job Gary would say, “The person who hired you liked you but the person who supervised you was threatened by you. You won’t be happy! He was right! I felt like I was always exceeding expectations, yet I felt like I was a failure and not successful. There was always a black cloud hanging over my head. In every job, I showed up with the passion for helping others but it was never enough. 

Real success

All of these setbacks led to real success for me and my family. A week ago I overheard Gary telling a client that if I had not been fired and started my business he would not have been able to retire so early. I made enough money that I paid for the kid’s college and did not have to take money out of our savings. The pay of a clinical Registered Dietitian would never have afforded that.

There is no right way

Clients always think there is one “right way”. Scratch that idea! Every job was a key stepping stone in my journey. You can learn from me. You and I take thousands and thousands of steps. Some steps are big risks and other steps are safe and secure. Some steps are a coincidence. Some of these steps become setbacks. Treat setbacks like a scientist would. Examine them and learn from them. You are not your successes. You are not your setbacks. If you are experiencing a setback right now, I want you to hear my voice. “Get up. Keep going.”

Setbacks are just data points from one experiment to the next experiment. #dietitianlifecoach Click To Tweet

Decide today life is one big fat juicy experiment

There is no right way. The right way is your way. Let go of the past and revel in today. Every day is a new beginning! Your friends and family are waiting! Better get busy!


Toss Away the “Could Haves” and “Should Haves” Day

I “should” invite my neighbors over for dinner because I owe them.

I “should” have gone to a different college, maybe I would be earning more money.

I “should” have changed careers earlier instead of staying with the one I don’t love.

Today is your lucky day! Today we celebrate the Toss Away the “Could Haves” and “Should Haves”

Today is the day to divorce yourself from should’ve, could’ve and would’ve!

The problem with “shoulds” is that it steals away your time and energy from your wants and true desires.

Next time your to-do list is overwhelming and you are second guessing yourself,  ask yourself, “Am I living in “shoulds” or “wants?”   


  • Shoulds are those things you think you ought to want.
  • Shoulds are based on shame, duty or guilt.
  • They are externally prompted (our ego, spouse, parents, peers, boss, society, etc.) or consequence avoidance.

“I should do this to be a good daughter!”

“If I do this, then “y” will happen.”

“My spouse tells me I need to….”

“I should lose weight!”

The problems with “shoulds” are that they make you feel like you are doing the right thing, yet they typically aren’t motivating enough to inspire change. This creates a state of continual dissatisfaction. The satisfaction in achievements is short lived. You can also start to feel resentful that you are not living your life your way.

Ask yourself:

How much of my life am I living versus how much of someone else’s life am I living?

What is one should I need to let go of?

Who is “shoulding” on me?


  • Wants are internally prompted and those things that are important and fulfilling to you based on craving or desire.
  • Wants to support your values and who you are.
  • Wants create a quality of life.
  • They are natural.
  • They provide gratification. For example, you don’t need to exercise, but your quality of life plummets when you don’t exercise.

Wants can be motivating. Think…

“It is so me!”

“I will enjoy this!”

“I’m ready to have this!”

Wants are full of life and can be fun!

Ask yourself:

What do I really, really want?

Take out a pen and paper and write down all of your “could haves” and “should haves” and then throw them away.

Then, create this intention. “From this day forward I choose to live my life, not someone else’s “shoulds”.  I choose to live in the present, not the past.  I choose my wants. I choose happiness.”


What “shoulds” have you tossed out of your life?

We can’t wait to hear! Your happiness is waiting! So are your friends and family!


Holley Grainger’s PB and Strawberry Sushi

Gotta love July… with the sizzling hot summer weather and the start of the back to school excitement.

And, when you think “school,” you think “Oh no I have got to make school lunches again.”

No worries we have you covered. I asked Holley Grainger MS, RD “aka the lunchbox queen” for one of her lunch box favs. Begin this school year with this fresh, fun lunch idea. All you need is 5 minutes and 3 ingredients. Your kids and you will adore this tasty lunch! Thank you Holley!

Holley Grainger’s PB and Strawberry Sushi
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  1. 1 whole wheat tortilla
  2. 2 tbsp. natural peanut butter (can use sunflower seed butter or almond butter)
  3. 1 cup diced strawberries
  1. Place tortilla on a cutting board and spread with peanut butter. Making sure the peanut butter reaches the edges.
  2. Dice the strawberries and place on the edge of the tortilla in a line.
  3. Roll strawberries in the tortilla.
  4. Ensure the edge is “sealed” with peanut butter.
  5. Cut roll into 1 inch squares and arrange on a plate/ lunch box with cut side facing up.
  6. Enjoy! See the smiles on your kid’s faces!
  1. Serving Size: 1
  2. Calories 379
  3. Fat 18 grams
  4. Carbohydrate 42 grams
  5. Protein 12 grams
  6. Sodium 247 mg
Taste Life, with Chere Bork http://cherebork.com/blog/

Here 125 healthy lunchbox ideas from Holley the “lunchbox queen.”

Holley promises that these lunchbox ideas will help you cut back on the mommy/ daddy guilt. They will empower you to try new foods with your child. And they will help your children enjoy many new foods that are tasty and will not break the bank for you.


Holley Grainger, MS, RD is a nationally recognized nutrition and lifestyle expert as well as a wife, mom and business owner. She does her best to keep it real and have fun with her family, readers, and clients all while balancing a sink of dirty dishes, an adventurous teenager, a kindergartener that lives for endless games of hide-and-seek, and a glass of red wine. Holley’s blog, Holley Grainger Nutrition, shares simple, healthy, flavor-packed meals as well as practical and doable nutrition advice. Holley believes in the power of visual communication and storytelling so showing her readers how to do something (versus telling them) makes her a standout online video star (with over 900 videos to her name including ones for brands such as Cooking Light, MyRecipes.com and Southern Living). 

The former nutrition editor for CookingLight.com and MyRecipes.com, she has instructed millions of accomplished and aspiring home cooks on how to make simple, healthy, family-friendly meals through online video, media appearances, speaking engagements, national and local news, and social media. Holley lives in Alabama, with her husband and two young daughters, Ellie and Frances. Make sure to find and follow Holley cooking up new recipes for with her adorable girls on FacebookInstagram and YouTube

Give this recipe a try! Holley and I can’t wait to hear from you!

@cherebork #dietitianlifecoach


Savor Your Life Series: Georgia Kandiko, Award Winning Water Color Artist

Are you living your dream life on purpose like watercolor artist Georgia Kandiko? 

You must meet Georgia who is living out her passion! (I want that for you!)

When I discovered that July is World Watercolor Month I knew I must introduce you to my award winning watercolor artist Georgia Kandiko, a signature member of the Minnesota Watercolor Society who has 30 glorious years of teaching and painting experience.

Georgia Sea Dragons Dancing was accepted into the Minnesota Watercolor Society’s Juried Spring Show, Dancing With Color and Light. The show hung in the Minnesota Landscape Arboretum’s Reedy Gallery from April through June 2017.

I am especially proud of Georgia as only sixty-four water media paintings were accepted out of 160 submissions.

Georgia is deliciously living her life on purpose! Research conducted at the University of Rochester has shown that having a sense of purpose in life not only increases the quality of our lives, but may also help us to live longer — regardless of our age.

I asked Georgia to share some of her most recent works.

This picture is called Liquid Asset. Georgia saw the general manager reach for the bottle while on the tall ladder in the glassed-in wine vault. It was such a cool image that she had to paint it. She shot references photos but she had to make up the image of him in action from memory. 

This poppy painting is called Poppy Heaven. She has grown poppies and loves them. She had a reference for the flower head but made up the rest. She painted this on a rainy Saturday and loved every minute of it. Talk about passion. I want that for each of you!

This picture is called the Sunset Leopard. She got this shot in Africa. Leopards are so elusive and quick. This one beautiful leopard shot out of a shrubby area and was gone in the wink of an eye. She made up the background.

This picture is called Busy. (Don’t you just love …her watercolors names!)  She took photos of the Minnesota Landscape Arboretum Experimental Dahlia garden. The blooms of this one variety of Dahlia were covered in bees. Georgia went home and painted the scene of three busy bees. She was not totally happy with the piece, so she left it alone for a while. Last night she kept her poor husband poor Joe waiting for drinks-on-the-beach while she added acrylic paint and unryu paper to it. It is now a mixed media piece. 

You can contact Georgia if you are interested in purchasing any of these paintings.

I interviewed Georgia to learn more about what puts a sparkle in her heart and gives purpose to her life.



Georgia, tell me about how you got into art?

If anyone asked me at 9 years old, “What are you going to be when you grow up?” I immediately said, “An artist!” I was in the middle of a large non-art oriented family, not gifted in drawing, and didn’t faze in well with art taught in school, so by Fourth Grade, I quit identifying myself as an artist. I was still ‘the artistic type,’ hypersensitive, collected markers, always had great assignment notebook illustrations, haunted Chicago’s Art Institute, and then any other art museums where ever I landed, but I studied science, then business in school.

It wasn’t until I was crazy busy running a household with an infant, toddler, and preschooler that I thought, “When I have some time to myself, I have to take a watercolor class.” Once I started, I was hooked. I worked hard learning to draw. The painting part always felt wonderful and natural. Now I teach art classes and workshops. I display my work at galleries and public places; I do commission work and have had some interesting installations of my mosaic work.

I enter show competitions because I think it is fun but also because it raises my profile and gives me something to claim on a resume since I did not attend a formal art school. I am so happy when I paint. Now if you ask me, “What kind of work do you do?” I get to say, “I am an artist!”

What were you passionate about as a child?

I was passionate about ART! I was a good student but sometimes I would daydream about my crayons and how they looked best lined up.

What makes you forget the world around you even forget to eat?

Painting! If I get jazzed working on a painting, I can easily lose track of time and paint past midnight. I try not to do that when I am scheduled to teach the next day.

What is your typical day like?

I don’t really have typical days. Each teaching day is different depending on what I have dreamed up for a class or workshop. I have a family, friends, home, and gardens that all take time and scheduling.

What do you do to reset your energy?

I am an extrovert so I get energy from a group. That is why teaching is fun for me. I also have high energy so I like swimming year round, skiing in the winter, rollerblading whenever the paths are clear, kayaking and sailing, walking, hiking, reading, snorkeling, and gardening.

What is on your bucket list?

More travel is on my bucket list. After visiting Africa once, I would like to go back. I would also like to see Greece and Iceland in the near future.

Georgia in Africa

How do you want to be remembered?

I would most like to be remembered as being loving and kind. If people find my paintings and mosaics to be interesting and maybe even transporting then yeah for me. (You are loving and kind Georgia!)

I was so blessed to have Georgia teach me to paint my first ever watercolor. She is patient, kind and says exactly the right words to guide your painting. She helps you see the world differently. When you are with Georgia the world is seriously more beautiful.

My “Georgia bonus” is she is my superstar friend who rocks at cooking healthy, gourmet meals, gardening (you should see her orchids) and being a friend who cherishes you.

The “guy” behind the artist is Dr. Joe Kandiko her award-winning photographer husband.

Joe’s Moonlight and Dock was selected for the Minneapolis Photo Center Winter 2017 International Wish You Were Here photography contest. There were 1000 submissions from all over the world and only 70 were selected. Way to go Joe!
Joe received his first 35 mm camera as a wedding gift from his wife. As a busy medical resident, he had little time for photography. Through reading and attending workshops he “learned to see”. He was active in the Minnesota Nature Photography Club for years. Currently, he is fascinated by the creative options with iPhone photography. Joe’s work has appeared in multiple MN Weatherguide calendars, pharmaceutical calendars, MN Monthly Magazine, public and private collections as well as the MN State Fair.

The best? They are an active, healthy and very loving happily married couple who cheer each other on with their artistic pursuits and living their best lives.


Curious about discovering the beauty and passion of watercolor? You are in luck as Georgia will be teaching a class Watercolor on Wood Panel: A Feast for the Bees at the Minnesota Landscape Arboretum in August.

Thursdays, August 10, 17, 24 and 31, 9:30 a.m. – noon

Celebrate August and discover your passion for watercolor with Georgia. Each week you will produce a different piece featuring pollinator-friendly flowers selected by Arboretum horticulture staff: blazing star, New England aster, butterfly weed and purple coneflower.

With Georgia’s compassion, and creativity you will see your skills advance week to week in a supportive atmosphere. You will produce four complete 8″ x 8″ watercolors on wood.  What fantastic presents these would make but you will like them so much you want to keep them for yourselves.  Georgia will give you all the supplies! Bring a friend.

Georgia also teaches at the Artistry (Bloomington Art Center) and Minnetonka Center for the Arts, www.minnetonkaarts.org. She is a gift to our community. 

She can be reached at Gkandiko@gmail.com

Check out Joe and Georgia’s art at www.KandikoAndKandiko.com

World Watercolor Month is a celebration to inspire people to paint with watercolor while raising awareness for the importance of art and creativity your life and the world.


Here to help you discover your purpose!

Read more

Alison Sjostrom’s Purpose – Cheesemaker and President of the Redhead Creamery, LLC.


Happy Independence Day 2017!

You have to love a nation that celebrates its’ independence every July 4, not with a parade of guns, tanks, soldiers who file by the White House in a show of strength and muscle, but with family picnics where kids throw Frisbees, the potato salad gets iffy, and the flies die from happiness.”

– Erma Bombeck, 1927 – 1996, writer and columnist</h3>

Happy Fourth of July!