We all know the major offenders when it comes to poor health decisions, but sometimes it's the little things in the day-to-day that can make the big differences over the long term. Here are some common health mistakes that anyone of us could be making and how to fix them now.

Assuming that the Gym is Enough

The gym is the perfect place to get in a great calorie burn and tone up the body...but it alone is not enough to make up for a sedentary lifestyle and keep you healthy. People who live an active lifestyle and spend time walking and being on their feet can actually burn more calories than those who sit all day and do a quick cardio workout before heading home to sit on the couch.

Be Creative, Have a Plan, and Challenge Yourself

If your job requires that you sit at a desk most of the day, get creative with your free time. Park further away in the store parking lot, take the stairs as opposed to the elevator and pace around while you're on the phone instead of sitting down some more. When you do go to the gym, get the most out of your time by having a plan. You should try to get 30 minutes to an hour of cardio most days and to make sure it's effective try adding in bursts of high-intensity movement. Instead of a leisurely jog, throw some sprints in there. Working out is supposed to be a challenge!

Cutting Out an Important Food Group

Fad diets are fond of claiming that one food or one nutrient is the root of all eating evil, but this isn't usually the case at all. A good example of this was the thinking that fat is what makes you gain weight. Eventually, the tables turned and it was revealed that healthy fats can actually help you lose weight and keep it off by keeping you feeling full longer...pretty much the exact opposite response.

Eating The Right Kinds of Foods

The key is to eat the right kinds of foods from each food group. Stick with fats from natural sources like avocados, nuts, and olive oil, while avoiding saturated fat that's found in prepackaged foods. You don't have to avoid carbohydrates altogether since they are a crucial energy source, just get them from whole grains, fruits, and vegetables, instead of from processed sugars and high glycemic simple carbs.

Eat Less Processed Food

Aiming to get your food from natural sources in its least processed state will ensure that you get the nutrients that you need without the added ingredients and additives that you don't. And as always, moderation in any part of your diet is going to be key to avoiding overdoing it on calories.

Drinking too Much Caffeine

Caffeine is a substance that's fine (or even good) in moderation but not as great when it's overdone. When you drink too much caffeine it can not only make you feel jittery, but it overstimulates the adrenal glands which can cause stress in the body. This can lead to trouble sleeping, headaches, stomach aches, and elevation of the heart rate.

How to Lower Your Caffeine Intake

Take note of what sort of drinks you're getting your caffeine from. If you can switch from a coffee drink full of espresso shots to a drip brew or switch from a drip brew to a green tea instead, you can automatically drop down on the caffeine levels without having to cut out the drink entirely. Think more of spreading your caffeine out instead of bulking each drink up with it. Always alternate your caffeinated drinks with a glass or bottle of water to counteract the potential dehydrating effects.

Not Getting Enough Sleep

Sometimes there just aren't enough hours in the day and sometimes we get in bed at a reasonable time but for whatever reason just can't sleep. Either way, your mind and body can both suffer from not getting enough sleep and it's a more important issue than you might think.

Lack of Sleep = Higher Risk

Some research claims that 90% of people with insomnia have another health condition. Chronically missing sleep can put you at risk for heart disease and heart attacks, high blood pressure, diabetes, and stroke. In the shorter term missing sleep can raise the insulin levels in the body which can throw off your hormones, lead to breakouts, make your skin age faster, make you overeat and gain weight, kill your libido, cause stress, and cause depression.

How Sleep Deprivation Affects Your Mental Health

Missing sleep also affects your memory, critical thinking, and problem-solving. Some statistics suggest as many as 100,000 car accidents a year are caused by tired driving and that getting behind the wheel sleepy is comparable to driving drunk based on how it alters your reaction times.

Ways to Fall Asleep

Pick a bedtime to adhere to each night to start setting a habit for your body to adhere to. Make sure you turn off all appliances that might disrupt your sleep with their power light sources, and use a white noise machine if that helps relax you. Some people find it's easier to turn off the brain to turn in if they write down thoughts, worries, or the shopping list before turning off the lights.

Binge Drinking

In moderation, drinking can be perfectly fine and even healthy for you. Besides the heart-healthy benefits of drinking red wine, there have also been studies that found that moderate wine drinkers are thinner than their counterparts. Inner and outer body bonuses! That being said, drinking switches from being healthy to being incredibly unhealthy quite quickly when you overdo it in quantity.

Effects of Binge Drinking

Binge drinking is classified as drinking 6 units of alcohol in one setting, and it usually happens on a night out on the town. The issues involved with this habit are that the body can't metabolize the alcohol quickly and stress levels in the body can escalate quickly. Binge drinking has been linked to hypertension, heart disease, stroke, and some cancers.

How to Lessen Alcohol Consumption

To revamp your drinking habits, try to spread out your consumption throughout the week instead of getting it all at once. For example, do a glass of wine with dinner instead of two bottles on Friday night. Alternate alcoholic drinks with water to give you time to register how much you've had to drink and you might just realize you've already hit your limit.

What Are Your Thoughts?

Are there any habits on this list you're trying to makeover? Please share any tips or advice you've found for cleaning up your healthy living routine! 

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The former House Speaker Kevin McCarthy, a Republican from California, made claims about American history that prompted reactions from social media users, with many pointing out that the need for public education has never been bigger.

The former Speaker's statement

During an event, McCarthy, who was ousted from his position in the House of Representatives in October, said and posted on X, "Think for one moment. In every single war that America has fought, we have never asked for land afterward—except for enough to bury the Americans who gave the ultimate sacrifice for freedom."

Social media users were not impressed

Below his post, there is now a "readers added context" label because that's what users did while schooling the GOP representative. The subtext speaks about the Mexican-American War, which ended in 1848 after Mexico gave away a "vast portion of the Southwest to the United States."

Some called McCarthy's knowledge "unimpressive"

MSNBC's Zeeshan Aleem wrote an opinion piece, saying McCarthy "wasn't so good at being Speaker of the House. It turns out his grasp of American history is equally unimpressive." The journalist reminded that "The U.S. came into being through wars of invasion and ethnic cleansing of Native Americans." He added that the Spanish-American War gave the US Puerto Rico, Guam, and the Philippines.

Not cool for a Californian

Gun control activist David Hogg replied to McCarthy's X post, saying, If you don’t even know how your home state became a state, you should have ZERO say in how teachers teach history. Let alone be a member of Congress." Hogg added, "This is why we need to fund public education more. Why the History Channel should go back to talking about actual history and why the Department of Education needs to be expanded, NOT abolished. This is so ignorant it hurts."

Conway also blasted McCarthy

Conservative attorney wrote, "Think of all the wisdom from this man we’d be deprived of if his home state of California had never spontaneously risen from the sea and attached itself to the United States." Tim O’Brien, executive editor of Bloomberg Opinion, also shared thoughts on X, writing, "New cry of freedom: Forget the Alamo!"

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Eric Trump's wife, Lara Trump, gave a passionate speech where she warned that migrants are "flooding" the U.S. Education system with Spanish.

Lara Trump started with some valid points

Speaking with NewsNation's Eric Bolling, the wife of second oldest Donald Trump's son, said, "Borders matter," and continued, "We have our own unique system and way of doing things; We need to know who's coming into our country." The comments reflected McGregor's claims that Ireland was "at war" because immigration policies indicate "the lack of care" by the officials "for the common Irish citizen."

Then, Lara Trump turned to the Spanish language

Lara Trump continued, " I think now people are starting to see in a lot of even school systems right now where they're teaching things in English and they're teaching them in Spanish, because we have had so many people coming from South America, from Central America, from Mexico, and just kind of flooding our education system, that they have to have a way to teach these kids." She added, "I mean, this is the United States of America. We speak English here."

The problem with the statement

As many online users noted, the USA does not have an official language. English is accepted as the national language, but 13.3% of people (nearly 68 million) speak Spanish, while many also use indigenous languages. However, Lara Trump's comments were on brand since Trump also slammed former Florida Governor Jeb Bush for speaking Spanish.

Trump's comments from 2015

During GOP primaries, the former president said, "I do mean it to a large extent. We have a country where to assimilate, you have to speak English." He added, "We have to have assimilation to have a country."

Accusations of "fear-mongering"

Domingo Garcia, president of the League of United Latin American Citizens, told Newsweek, "Spanish was the first European language spoken in the Americas. Therefore, it's not a foreign language. It's American as apple pie and margaritas and fajitas." He labeled the statements as "fear-mongering" and "scapegoating of immigrants for political purposes."

Lara Trump on the borders

Trump's daughter-in-law praised the ex-president, "We do remember back not too long ago when under Donald Trump as president, we had one of the most secure borders America has ever seen." She added, "Obviously, we've gone 180 degrees the other way, but it is all the more reason I think that people are very concerned in this country, and rightly so."

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Trump's legal team argued against the Colorado case to remove him from the 2024 ballot by stating that he technically did not swear an oath to "support" the Constitution.

Judge ruled Trump did "engage in insurrection"

The Citizens for Responsibility and Ethics in Washington (CREW) watchdog group filed a lawsuit citing Section Three of the 14th Amendment, and the Colorado Judge ruled Trump is eligible for the ballot. Yet the Judge also ruled Trump did, in fact, "engage in insurrection" on January 6. The case is now being appealed.

Trump's lawyers presented their argument

Trump's legal team wrote, "Section Three does not apply, because the presidency is not an office 'under the United States,' the President is not an 'officer of the United States,' and President Trump did not take an oath 'to support the Constitution of the United States.'" Instead, Trump swore, during his inauguration, to "preserve, protect and defend" the Constitution but not to did not swear an oath to "support" the Constitution.

The reactions are quite telling

Tristan Snell, a lawyer, and ex-assistant AG for New York state, wrote on X: "Donald Trump is arguing the president is not an 'officer of the United States' — and so he can't be disqualified from office under the 14th Amendment for his involvement in the January 6 insurrection. Yes, you read that correctly. This is how bad his legal arguments are."

New Jersey lawmaker was shocked

New Jersey Congressman Bill Pascrell shared on X, "Wow, in a legal proceeding, Trump is now arguing he didn't violate the 14th Amendment by inciting the January 6 insurrection because he 'never took an oath to support the Constitution of the United States.' This treacherous criminal is head of the Republican Party."

But it could be a winner for Trump

According to Geoffrey Blue, Trump's Colorado-based lawyer, "the framers chose to define the group of people subject to Section Three by an oath to 'support' the Constitution of the United States, and not by an oath to 'preserve, protect and defend' the Constitution, the framers of the Fourteenth Amendment never intended for it to apply to the President."

There's more

Blue continued, "If they wanted to include the President in the reach of Section Three, they could have done so by expanding the language of which type of oath would bring an officer under the strictures of Section Three. They did not do so, and no number of semantic arguments will change this simple fact. As such, Section Three does not apply to President Trump."

A former federal prosecutor summed it up

Eric Lisann, an ex-federal prosecutor, wrote, "Crazy as it sounds, Trump made that exact same argument to the Colorado trial judge, and somehow, it is the only argument the judge agreed with him on." But, CREW disagrees, "The natural reading of 'oath to support the Constitution' includes the stronger Presidential oath to 'preserve, protect, and defend the Constitution.'"

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House Oversight Committee denied Hunter Biden's request to testify publicly, claiming the First Son was "trying to play by his own rules instead of following the rules required of everyone else." Biden will have to testify behind closed doors, though his team made a good case for why it should be made public.

Closed-door deposition

Oversight Committee Chairman James Comer said Hunter Biden will have to sit down for a closed-door deposition. He added that the Committee, led by Republicans, expects "full cooperation with our subpoena for a deposition." Comer still did not entirely reject public testimony, saying it could be possible "at a future date."

Investigation into Joe Biden

Hunter Biden's deposition is part of the Committee's impeachment investigation into the President. Comer subpoenaed Hunter Biden and others earlier in November. Yet, Hunter Biden's lawyer, Abbe Lowell, wrote, "We have seen you use closed-door sessions to manipulate, even distort the facts and misinform the public." The lawyer added, "We therefore propose opening the door."

Raskin joined Lowell

Democratic Representative and House Oversight Committee member Jamie Raskin issued a statement, "After wailing and moaning for ten months about Hunter Biden and alluding to some vast unproven family conspiracy, after sending Hunter Biden a subpoena to appear and testify, Chairman Comer and the Oversight Republicans now reject his offer to appear before the full Committee and the eyes of the world and to answer any questions that they pose?"

Raskin further called out Comer

"The evidence has shown time and again President Biden has committed no wrongdoing," Raskin wrote, adding, "Chairman Comer's insistence that Hunter Biden's interview should happen behind closed doors proves it once again. What the Republicans fear most is sunlight and the truth."

The DOJ investigation into Hunter Biden

Hunter Biden was indicted on gun charges, but the investigation is continuing. A special counsel appointed by Attorney General Merrick Garland could also charge him with tax crimes. Biden's lawyers urged DOJ to investigate a former business associate, Tony Bobulinski, ABC News reported. Biden's legal team reportedly wrote that Bobulinski mischaracterized his relationship with the Bidens "for the sake of maligning the character and reputation of [Hunter] Biden and his family and to boost his sense of self-worth."

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After the principal and several other staff members were reassigned over the trans athlete controversy, students of Monarch High School in Coconut Creek, Florida, staged a massive walkout.

The staffers, including the principal, were removed from campus

Principal John Cecil, an assistant principal, and an athletic director were reassigned while district officials conducted an investigation into "allegations of improper student participation in sports," reports claim. The reports further claim that the school staff was trying to support a transgender girls' volleyball player, reportedly violating DeSantis's law on transgender athletes.

Students were appalled

One student explained to CBS, "The school is not any good without a principal. We need someone here who is able to lead us. Even though it's a state law, I know according to state law you can't do it, but I think his punishment was too harsh." Many disagreed with a trans athlete being on the team, though they still wanted to support the school staff for doing what felt right. Others carried signs, "Let her play" and "Trans lives matter." Many also had "Free Cecil" signs.

Some officials commented

The district's superintendent, Peter Licata, said there will be a change in how student-athletes are screened because of what happened. Scott Galvin, Executive Director of Safe Schools South Florida, stated, "It's horrendous first on just a human level that the school would out somebody on an issue like this that's incredibly sensitive. It's just dumbfounding, and the Broward County Schools should be ashamed of themselves."

The girl recently lost a legal case

The Guardian reported that the girl, DN, "lost a legal challenge earlier this month to the anti-trans Fairness in Women's Sports Act." The bill was signed by DeSantis in 2021 and was challenged soon after. However, U.S. District Judge Roy Altman ruled that the law did not violate constitutional equal protection, due-process rights, or Title IX, CBS learned.

The school district said it was not about the lawsuit

John Sullivan, a spokesperson for the school district, told the South Florida Sun-Sentinel that reassigning school staffers had nothing to do with the lawsuit, "The investigation was launched solely on an allegation of state law not being followed. The lawsuit had no bearing on our decision to investigate or reassign."

Sullivan issued another statement

In a statement to the press, Sullivan wrote, "Although we cannot comment further, we will continue to follow state law and take appropriate action based on the outcome of the investigation. We are committed to providing all our students with a safe and inclusive learning environment."

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According to Amazon, Greene's "MTG" ranked 9,735 on the top sellers list. This is a flop compared to Ted Cruz's book, but even more alarming is that one fan left a review calling it "garbage."

Inside "MTG"

According to its synopsis, the book tells Greene's "personal account of the battles she fights in the halls of Congress and beyond" and speaks about Greene's rise in politics from "small town business owner to MAGA firebrand!" A week after it was released, the book was at the bottom of Amazon's best-seller list at 9,735th spot.

Ted Cruz's book is slaying

Unlike Greene, Texas Republican Cruz's book, "Unwoke: How to Defeat Cultural Marxism in America" is among the top ten. The reviews for Greene's book are also not flattering, with Greene's book having less than 2 out of 5 stars currently. A fan left one star and wrote, "I was a huge supporter" of MTG and voted for her 2 times. But this book is garbage."

More reviews

Another person said, "I saw my neighbor throwing this book into the trash and [asked] him if I could read it first. Boy, what a boring mistake. This book is far from any reality and full of imagination. Don't waste your time." Cruz has far more flattering reviews and a staggering 4.3 out of 5 stars.

Kimmel talked about "MTG"

The popular host said during Jimmy Kimmel Live!, "Speaking of Christmas in hell, Marjorie Taylor Greene released a book today. It's the first book she's ever written or read, and it's called MTG, it's got a little bit of everything." It does not help that the book was printed in Canada and published by Winning Team, the firm Donald Trump Jr co-founded.

Greene responded

On X, the Georgia Republican wrote, "Hey @jimmykimmel, since most of your show content is your nonstop lies about me, why don’t you have me on your show? I’ll bring you a copy of my book, and we can chat about what needs to happen to SAVE AMERICA!"

Kimmel fired back

The host quipped, "Marjorie Taylor Greene’s book is such a bomb, I might have to report it to the Capitol Police." He also reminded viewers how Greene called the police on him over jokes. Speaking about the incident from 2022, Kimmel said, "It’s amazing how quickly you can go from, ‘These liberals, you can’t say anything anymore,’ to ‘What did you say? I’m calling the cops!’ This must be that cancel culture they’re always talking about!" He then called her a "snowflake" and a "sociopath."

Critics are amused, not impressed

“Venom, score-settling, fiction, self-absolution, self-aggrandizement. Greene’s book, ‘MTG,’ has it all,” former Justice Department attorney Lloyd Green wrote in the critique. British Guardian said the book "duly reads like an audition for the No. 2 slot on the 2024 Republican presidential ticket."

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A columnist, Philip Bump, wrote how efforts to rewrite history and blame anyone but Trump's followers for the January 6 riots failed due to their previous rhetoric.

Changing the story

From "peaceful protest" and "the most beautiful day" to "they were Antifa" or BLM supporters, for months, there have been various conspiracy theories regarding the January 6 riots. But The Washington Post's Philip Bump pointed out at some of the examples that seem to prove that it was not Antifa, planted FBI agents, or anyone but MAGA supporters.

Greene's texts to Meadows

Bump reminded that Greene reportedly texted former chief of staff Mark Meadows, "Please tell the President to calm people[.] This isn't the way to solve anything." Ninety minutes later, the Georgia Republican allegedly wrote the protesters were Antifa "dressed like Trump supporters."

Admission of guilt

Bump also said that many of the January 6 rioters took plea deals, "which is to say they admitted guilt. Others were convicted of assaults on police officers." The columnist also reminded that "the Proud Boys or Oath Keepers" were involved in planning "to disrupt the transition of power or to aid Trump in doing so."

Painting them as the victims

Bump writes, "Lumping them all together as victims of a punitive state makes it much easier to ignore what they actually did." In his op-ed, the author noted, "The causes of the Capitol riot are clear. So is the motivation of those who are trying to blur the question."

Trump's speech

The January 6 committee wrote in their report that Trump told his followers, "You’ll never take back our country with weakness. You have to show strength, and you have to be strong. We have come to demand that Congress do the right thing and only count the electors who have been lawfully slated… And we fight. We fight like hell. And if you don’t fight like hell, you’re not going to have a country anymore."

Not about the words but Trump's tone

Marc Scholl, who served as a criminal prosecutor in New York, told USA TODAY, "He was speaking to a large, excitable crowd, and the entire speech was designed to make that crowd angry … Once Trump raised the temperature with trigger words like 'fight' and 'stolen,' a phrase here or there about being peaceful becomes irrelevant."

January 6, in Trump's words

During his CNN interview, the former President repeated he was "proud," adding, "That was unbelievable. And it was a beautiful day.." Liz Cheney responded on X, "On January 6, Donald Trump refused for over three hours to tell the violent mob to leave the Capitol, despite pleas from his White House staff, members of his family, and many others. No matter how many times he lies about this, the facts won’t change. He is unfit for any office."

Source

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A columnist, Philip Bump, wrote how efforts to rewrite history and blame anyone but Trump's followers for the January 6 riots failed due to their previous rhetoric.

Changing the story

From "peaceful protest" and "the most beautiful day" to "they were Antifa" or BLM supporters, for months, there have been various conspiracy theories regarding the January 6 riots. But The Washington Post's Philip Bump pointed out at some of the examples that seem to prove that it was not Antifa, planted FBI agents, or anyone but MAGA supporters.

Greene's texts to Meadows

Bump reminded that Greene reportedly texted former chief of staff Mark Meadows, "Please tell the President to calm people[.] This isn't the way to solve anything." Ninety minutes later, the Georgia Republican allegedly wrote the protesters were Antifa "dressed like Trump supporters."

Admission of guilt

Bump also said that many of the January 6 rioters took plea deals, "which is to say they admitted guilt. Others were convicted of assaults on police officers." The columnist also reminded that "the Proud Boys or Oath Keepers" were involved in planning "to disrupt the transition of power or to aid Trump in doing so."

Painting them as the victims

Bump writes, "Lumping them all together as victims of a punitive state makes it much easier to ignore what they actually did." In his op-ed, the author noted, "The causes of the Capitol riot are clear. So is the motivation of those who are trying to blur the question."

Trump's speech

The January 6 committee wrote in their report that Trump told his followers, "You’ll never take back our country with weakness. You have to show strength, and you have to be strong. We have come to demand that Congress do the right thing and only count the electors who have been lawfully slated… And we fight. We fight like hell. And if you don’t fight like hell, you’re not going to have a country anymore."

Not about the words but Trump's tone

Marc Scholl, who served as a criminal prosecutor in New York, told USA TODAY, "He was speaking to a large, excitable crowd, and the entire speech was designed to make that crowd angry … Once Trump raised the temperature with trigger words like 'fight' and 'stolen,' a phrase here or there about being peaceful becomes irrelevant."

January 6, in Trump's words

During his CNN interview, the former President repeated he was "proud," adding, "That was unbelievable. And it was a beautiful day.." Liz Cheney responded on X, "On January 6, Donald Trump refused for over three hours to tell the violent mob to leave the Capitol, despite pleas from his White House staff, members of his family, and many others. No matter how many times he lies about this, the facts won’t change. He is unfit for any office."

Source

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Scott Perry, a Republican representative for Pennsylvania's 10th congressional district, is facing backlash from Democrats and a group of Republicans due to his alleged role in promoting the "Big Lie."

Republicans Against Perry

The group of moderate Republicans united around "Republicans Against Perry" and intended to support a Democratic candidate in the elections. Pennsylvania Republican operative Craig Snyder commented, "We think he deserves to be replaced, and we think he can be replaced."

Extreme views

Pennsylvania Democratic strategist Mike Mikus told The Daily Beast, "Everything from his attempts to steal the 2020 presidential election to his extreme views on issues that are important like abortion, I think this district is primed to be extremely competitive." Perry, who leads the House Freedom Caucus, allegedly had a significant role in the 2020 election overturn attempt.

The FBI got involved

In 2022, Perry's phone was seized by the FBI. In a statement, he said, "This morning, while traveling with my family, 3 FBI agents visited me and seized my cell phone. They made no attempt to contact my lawyer, who would have made arrangements for them to have my phone if that was their wish."

Perry and Trump shared a lawyer

Perry's attorney, John Rowley, also a member of Trump's legal team, did not comment at the time, nor did the FBI. However, numerous reports described Perry's alleged role following President Biden's victory. January 6 committee revealed that Perry and Trump's chief of staff, Mark Meadows, communicated via an encrypted messaging app regarding the 2020 election.

Snyder offered more about the role of Republicans

Snyder said, "We're going to offer a set of critiques that we think people should consider about Perry's performance, both as a national legislator but also as a local representative." The conservative found that his party was no longer the same once Trump's rise began,

Perry's spokesperson commented

"The voters of the 10th Congressional District know that Scott Perry is and always has been fighting for them and their values every day in Congress," said Perry spokesperson Matt Beynon, arguing that Democratic operatives backed the Republicans Against Perry group.

Ads against Perry

"Republicans in Congress are receiving serious threats, and Scott Perry thinks it's funny," one ad says, and adds, "Funnyman Scott Perry doesn't represent Central Pennsylvania values." Snyder also called Perry a "band leader" of far right-wing Freedom Caucus, adding, "Both at the national level and local level, he's been a failed congressman, and that's the kind of information we want people to be aware of."

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