June – Plant of the Month Garlic

 While saving money might not be the driving force behind your home-grown veggie project, you certainly don’t want to lose money, either. As it happens, garlic is one of the most cost-effective plants you can grow. What’s even better is that these little pods are extremely easy to care for, bud beautifully, and are exceptionally versatile in the kitchen.

1)Plant the cloves with the root end pointed down, about 2 inches beneath the soil. If you wish, you can cover the planted cloves with a layer of mulch.

TIP: “Cracking” is when you break the bulbs apart into cloves for planting. It’s best to separate garlic cloves as close to the planting time as possible.

2)During spring growth, garlic needs about an inch of water each week. However, be sure not to overwater your bulbs once they are nearing maturity.

TIP: Mulch is a great way to ensure that your garlic is getting just the right amount of moisture.

3)As soon as leaf growth begins, start to foliar-feed your garlic every two weeks. (This is a technique of feeding plants by applying liquid fertilizer directly to their leaves.)

4)When roughly half of the leaves turn yellow, it’s time to harvest!

TIP: During harvesting, if you pull too hard you may break the stalk from the bulb, which can cause it to rot. Instead, carefully dig up each bulb from below.

5)Tie the garlic together in bundles and hang them to cure for about 5 weeks in a shady, dry area.

TIP: When your garlic is dry, recycled mesh bags are great for storage!

 By Sarah G. Mason

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SIGNS AND SYMPTOMS OF DIABULIMIA

It’s important for RDs to know that diabulimia may be an issue for the type 1 diabetes patients they counsel. They must ask appropriate questions to determine whether it exists and be ready to make appropriate referrals so patients can get the help they need. The following signs and symptoms of diabulimia can provide important clues:

• hyperglycemia;

• a hemoglobin A1c value much higher than would be expected, given recorded blood glucose values;

• changes in eating habits (eating more but still losing weight);

• dramatic shifts in weight;

• low energy;

• unusual food patterns;

• bingeing on carbohydrates and sweets;

• obsession with food and body image;

• anxiety about weight or avoidance of being weighed;

• delay in puberty or sexual maturation;

• irregular or no menses;

• severe family stress;

• frequent hospitalizations for diabetic ketoacidosis;

• preoccupation with label reading beyond typical dia­betes care;

• excessive exercise;

• hiding food;

• smell of ketones on the breath and in urine;

• frequent urination (eg, using the restroom during a counseling session); and

• physical signs of malnutrition (eg, hair loss, dry skin).

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UNDERSTANDING DIABULIMIA

Know the Signs and Symptoms to Better Counsel Female Patients

Samantha considered herself a master of deception. At the age of 13, she was diagnosed with type 1 diabetes shortly after experiencing the telltale symptoms: increased thirst, frequent urination, blurry vision, a ravenous appetite, and unexplained weight loss.

It quickly became clear to her that if her blood glucose levels remained elevated, she would lose weight. “What an amazing discovery,” she thought. Now Samantha could eat anything she wanted and still lose (UNDERSTANDING DIABULIMIA)
weight as long as she restricted or omitted her insulin injections.

She knew the consequences of uncontrolled blood sugar but felt invincible, as many teens do. She couldn’t control her diag­nosis, but she could use her disease to manipulate her body weight. This eating disorder, called diabulimia, doubled Saman­tha’s hemoglobin A1c levels, sent her to the emergency depart­ment numerous times, caused episodes of ketoacidosis, and landed her in an eating disorders treatment center for an entire summer.

This article will provide background on diabulimia, discuss its prevalence, and offer strategies RDs can use to counsel patients and get them the help they need.

Diabulimia Explained

As you remember from biology class, the body needs insu­lin to sweep glucose from the blood into the cells so the body can use it as fuel. Since the pancreas no longer produces insulin in people with type 1 diabetes, glucose accumulates in the bloodstream, causing the kidneys to work overtime through frequent urination to rid the body of excess sugar. As the body is starved of glucose and the calories associated with it, rapid weight loss results.

Diabulimia patients exhibit behaviors characteristic of the eating disorder bulimia nervosa by bingeing on large amounts of sugary or carbohydrate-rich foods and purging the excess sugar through urination. Individuals with bulimia nervosa who don’t have diabetes binge on large amounts of food but purge with the use of laxatives, self-induced vomiting, or excessive exercise to lose weight

.

Currently, the medical community doesn’t consider diabu­limia an official diagnostic term, but it’s been used to describe the eating disorder in which type 1 diabetes and bulimia nervosa collide. The first case reports emerged in 1983 when diabulimia was defined as an eating disorder in type 1 diabetes patients who skipped or limited required insulin doses to lose weight.

Who’s at Risk?

While preteen and teenage girls generally are preoccu­pied with their appearance, those with type 1 diabetes are even more so and, therefore, have a greater risk of developing diabulimia. Girls with type 1 diabetes tend to have a poorer self-image because of the disease.

 To make matters worse, they’re encouraged to focus intently on their diet because of their condition. The constant monitoring of blood sugar levels and carbohydrate intake that’s required may create a near-obsessive relationship with food and trigger a full-blown eating disorder. Add to this the tendency toward weight gain due to insulin use and the likelihood of an eating disorder developing increases.

The American Diabetes Association (ADA) states that women with diabetes are nearly three times more likely to develop an eating disorder than women without diabetes.3 It’s estimated that 30% to 40% of young girls and women with type 1 diabe­tes already have developed or will develop an eating disorder at some point in their lives.4 According to the National Diabetes Fact Sheet released by the ADA in 2011, 25.8 million children and adults in the United States have diabetes, creating a large potential for eating disorder cases.5

Prevalence of Diabulimia

Studies have shown that up to 30% of adolescents with type 1 diabetes skip or restrict insulin to lose weight.2,3 Unsurprisingly, these individuals tend to have poorly controlled diabetes, with a higher risk of developing microvascular and macrovascular complications, such as heart disease, stroke, neuropathy, reti­nopathy, and nephropathy. In addition, they have three times the mortality risk compared with those who don’t restrict insulin and are estimated to have a 13-year-shorter life expectancy.

The practice of withholding insulin has been seen in girls as young as 13 and in women as old as 60.2

Health Consequences

No matter the age, diabulimia can have devastating and per­manent effects on the body. Those with the eating disorder have an increased risk of early comorbidities. And while long-term consequences are the same for anyone who has uncontrolled diabetes, adverse health effects are seen much sooner in those with diabulimia. Short-term consequences include dehydration,

frequent urination and glucosuria, insatiable thirst, increased appetite, high blood glucose levels, fatigue, decreased con­centration, electrolyte imbalance, and weight loss. Long-term consequences include heart attack, stroke, retinopathy, nephropathy, neuropathy, gastroparesis, vascular disease, gum disease, and infertility. There’s also the possibility of death.

Treatment Approaches for the RD

The cornerstone of care for any eating disorder is work­ing with a healthcare team, say Marissa Kent, MS, RD, CDE, of Mission Viejo, California, and Janice Baker, MBA, RD, CDE, CNSC, of San Diego. Both agree that this team should include a mental health professional, a nurse, an endocrinologist, and an RD. Baker says if the patient is an athlete, the patient’s coach, a physical therapist, and/or an exercise physiologist should be added to the treatment team. She recommends patients receive a complete medical evaluation and an assessment of family dynamics and all external pressures at the onset of treatment.

Kent suggests creating a contract with the patient, which is beneficial for liability purposes and holding the patient account­able. This contract may include specific carbohydrate and insulin dosages recommended by the healthcare profession­als involved. In some instances, the parents of a minor patient will need to be involved with the contract, possibly agreeing to administer the insulin injections or monitor food intake.

If RDs are working with patients who have diabulimia, Kent recommends having a good working knowledge of diabetes and eating disorders. She says using motivational interview­ing and cognitive behavioral therapy (CBT) works best with her patients. CBT helps patients understand the thoughts and feel­ings that influence their behaviors. Kent informs patients that they don’t have to restrict food because of diabetes but match carbohydrate intake with insulin doses instead.

Baker says education from the outset is imperative for type 1 diabetes patients. “Individuals should be told they’ll gain weight with the initiation of insulin. Extreme elevations in blood glu­cose leads to dehydration. Insulin initiation and rehydration will restore weight. This process should be normalized, and a mental health professional should be seen at diagnosis to sup­port body image concerns.

Keeping It Real

Health professionals and researchers know plenty about the benefits of controlled blood glucose. We can calculate the appropriate amount of insulin to go with the textbook recom­mendation for carbohydrate intake. However, our patients aren’t robots. They have emotions and taste buds and often grapple with body image concerns and sometimes depression. Therefore, RDs must be realistic, practical, and sympathetic when making recommendations during counseling sessions. RDs need to meet people where they are and work with them to improve their short- and long-term health one step at a time.

                                                                            (UNDERSTANDING DIABULIMIA)   By Janice H. Dada, MPH, RD, CSSD, CDE, CHES

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first tip the healthy dieting and wieght

Healthy dieting and weight loss tip first: Avoid common pitfalls

Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure because:

• You feel deprived. Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation. Eliminating entire food groups doesn’t allow for a healthy, well-rounded diet and creates nutritional imbalances.
• You lose weight, but can’t keep it off. Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term. However, once you meet your weight loss goal, you don’t have a plan for maintaining your weight and the pounds quickly come back.
• After your diet, you seem to put on weight more quickly. When you drastically restrict your food intake, your metabolism will temporarily slow down. Once you start eating normally, you’ll gain weight until your metabolism bounces back—another reason why starvation or “fasting” diets are counterproductive.
• You break your diet and feel too discouraged to try again. Just because you gave in to temptation doesn’t mean all your hard work goes down the drain. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts. Diets that are too restrictive are conducive to cheating—when you feel deprived, it’s easy to fall off the wagon.
• You lose money faster than you lose weight. Special shakes, meals, and programs are not only expensive, but they are less practical for long-term weight loss and healthy weight maintenance.
• You feel isolated and unable to enjoy social situations revolving around food. Without some practical, healthy diet strategies, you may feel lost when dining out or attending events like cocktail parties or weddings. If the food served isn’t on your specific diet plan, what can you do?
• The person on the commercial lost 30 lbs. in two months—and you haven’t. Diet companies make a lot of grandiose promises, and most are simply unrealistic. Unfortunately, losing weight is not easy, and anyone who makes it seem that way is doing you a disservice. Dont get discouraged by seings unrealistic goals!

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TAKE-AWAY MESSAGES

1. Eat an overall heart-healthy diet that includes low-fat sources of protein, whole

grains, legumes, fat-free dairy products, and a minimum of five servings of fruit and vegetables per day.

2. Limit daily cholesterol intake to no more than 200 milligrams.

3. Replace saturated fats with monounsaturated fats; for example, instead of using

butter, choose olive oil.

4. Don’t eat foods containing trans fats.

5. Consume foods that naturally contain phytosterols: fruits, vegetables, nuts, seeds,

cereal grains, and legumes.

6. Use foods fortified with phytosterols in place of their nonfortified counterparts. For

example, drink fortified orange juice instead of the regular version or use fortified spreads

in place of ordinary margarine

7. Kara Behlke, RD, LD, a Hy-Vee dietitian in Marion, Iowa, often recommends foods

fortified with phytosterols to her clients and encourages them to use these foods consistently

throughout the day, roughly two to three times, for the best benefit.

TAKE-AWAY MESSAGES

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Life Secrets 2

Learn to use your eyes to their full potential. Make constant eye contact when in conversation. Looking away(especially down) is a sign of inferiority and uncertainty.

Master the piercing stare. You know when someone looks at you and it feels

like they can see into your soul? Work on sharpening your gaze in the mirror. You’ll

know you have it when it’s intimidating to continue looking at yourself.

Master the one-eyebrow raise. This one isn’t necessary by any means, but hey, why not? Pick a brow to learn with and go look in a mirror. Raise both of your eyebrows but use your hand to hold down the brow that you want to stay down.

Be mysterious. Don’t let off everything about you and definitely leave out some major details. There is something both alluring and mesmerizing about someone who no one knows fully about.

Relax! Yes, work is very important and productive but you need to take some time to chill out everyday or you are going to burn out faster than a candle with no oxygen

.

Work out those abs. Above any other muscle group in the entire body, the abs are the most important. They constitute your core, the center point of your body.

Keep your brain sharp. The majority of people are stuck in ruts. They go to the samejob everyday, hang out with the same friends and eat at the same places. While that may feel safe, it’s not the most stimulating lifestyle for your brain. Switch it up!

Choose your friends wisely. You are affected far more than you think by the people you spend your time with. Do your friends share your values? Do they encourage you when you speak of your goals and dreams or do they scoff? Make sure the people around you are conducive to the lifestyle you want to lead.

Do what you love. We only live life once, so why wouldn’t you want to spend it pursuing your bliss? To do anything else would be a tragic waste of the freedom you are allowed if you are reading this right now.

Don’t burn bridges. By that I mean maintain your relationships with people even if you think you are never going to see them again. You never know when you might need the help of someone you knew in the past (Life Secrets 2).

Keep a journal or diary. It sounds like a very monotonous habit at first, but when you get into it, that little book will become a great way to organize your thoughts and track your growth over the years

Learn to use and trust your subconscious and intuition. When you spend time in silence everyday, listen not for words but for a feeling that tells you to do something. Do not mistake your own reasoning and thoughts for those of your subconscious. If you can track where the thought came from, (this thought led to that thought which led to this thought, etc.) then it was not from your subconscious.

Come up with a life mantra. You know, like “carpe diem” or “live life to the fullest,” but not as cliché. Make it something that really resonates with you so that you will actually stick to it (Life Secrets 2).

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Life Secrets

Get good at something Call it a hobby or a passion, whatever it is, just get good at it.

Your occupation does not count!

 Learn to be unaffected by the words of others. If someone went up to you and called you a fire hydrant, would you be upset?

No because you are obviously not a fire hydrant, you are a human being. The same concept applies to when someone calls you something that you know you are not .

Develop the ability to forgive. Forgiveness is something at which most people fail.

 Grudges only bring more miseryto those who hold them and prevent good relations with the target.

 People make mistakes all of the time so why not have mercy when others do (Life Secrets)?

Be the person that makes others feel special.  Be known for your kindness and sympathy.

 Visualize daily. It has been said, and proven, time and time again that what you focus on is what you get. If you complain all of the time, you will run into more of the things you complain about.

 The same goes for good things like health, wealth and happiness.

Meditate everyday for at least 20 minutes.  In this modern world where everyone is so connected to everything else via cell phones, TV and internet, most people rarely enjoy the beauty of silence. The ability to quiet your mind and relax your body is an art and skill that everyone should develop.

Learn to control your mind. What kind of skilled human are you if you cannot even control your own thoughts? While the human mind is described as being a stream of consciousness, that does not mean you

can’t decide where your stream flows

.

Learn to control your emotions. The only person that can make you unhappy is you! You are the one that decides to be affected by the words and actions of others.

Realize this so that the next time you experience a negative emotion, you can find the strength within yourself to overcome it.

Take a class in speed reading.

 Books are full of information that can enhance your knowledge base, vocabulary and yourself as a person. Speed-reading is an easy way to get at this info faster so that you can have more time for other endeavors (Life Secrets) .

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Sports nutrition rules: Hydration & Fluid Replacement Hydration

Staying hydrated is essential for everyone, but athletes have an even greater need to maintain proper hydration. Water is the most important nutrient for life and has many important functions including regulating temperature, lubricating joints and transporting nutrients and waste throughout the body.
Hydration during Exercise
Staying hydrated is particularly important during exercise. Adequate fluid intake is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids.

During Competition & Drinking Before

When preparing to compete at a swimming competition you need to pay careful attention to what you eat. Read on to find out what to eat the day before the event and during the day.

The Day Before

When competition time comes round, you’ll have plenty on your mind already. So the day before the event, keep exercise to a minimum – if anything at all – and eat meals and snacks high in complex carbohydrates. You need to keep those glycogen stores topped up.

• Try to stick to familiar foods. Curries, spicy foods, baked beans and pulses (unless you are used to eating them) can cause gas and bloating, so avoid eating anything that may cause stomach discomfort the next day. It’s best to stick to foods that you are familiar and compatible with!
• Eat little and often – every two to four hours to keep your blood sugar levels steady and fuel your muscles in preparation for your event.
• Drink fluids little and often to stay properly hydrated..
• Avoid big meals or over-eating in the evening – this will almost certainly make you feel uncomfortable and lethargic the next day.

The Morning of the Event

• If you’re really struggling, try liquid meals such as milkshakes, yoghurt drinks or a smoothie.
• Don’t swim on empty. Even if you feel nervous, make breakfast happen. Stick to easily digested foods – cereal with milk, porridge, banana with yoghurt, some fruit or toast with jam.
• It’s a good idea to rehearse your competition meal routine in training so you know exactly what agrees with you.

Snacks Between Heats

• High fat and simple sugar foods will do you no favours in competition – instead search out the complex carbohydrates again.
• Try to eat as soon as possible after your swim to give yourself as long as possible to recover if you have to swim again..
• If you can’t stomach anything solid try sports drinks, flavoured milk or diluted juice that will help replenish your energy supplies and assist the recovery of aching muscles.

The list below offers great food options to be snacking on in and around training for a competition. Remember to keep eating healthy foods from your regular diet though, such as fresh vegetables, nuts and fruits

Drinking after Competition

Within two hours after the event you should aim to consume 100-200 grams of carbohydrate. Muscles are depleted of carbohydrate stores, which need to be replenished as quickly as possible. Sometimes it can be impractical or unpalatable to eat a large meal immediately afterwards. High carbohydrate drinks offer a convenient alternative.
The sports drinks mentioned in the table above are good but this is one of the few occasions when taking a high carbohydrate drink is preferable.
Make your own sports drink
Sports drinks are really easy to make - not to mention a lot cheaper than buying expensive bottles in shops
All you need are a few ingredients and a little bit of imagination.
There are three main types of sports drinks; isotonic, hypertonic and hypotonic.
Each drink serves a different purpose depending on what type of training you are doing

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Off Get The Scale

 Scales Aren’t Accurate A scale doesn’t take certain things into account like water weight (your body is 60 percent water, after all) or last night’s well-earned celebratory dinner. Your scale can’t tell if those 3
pounds you gained are from fat, muscle or bloating. With this in mind, it seems silly that many of us count on the number on a scale — or that we let it affect our happiness.

If You’ve Just Started The hard work of diet and exercise isn’t always reflected by your weight, especially during those first few weeks. Many people experience delayed results, which causes them to feel discouraged and to lose sight of their long-term goals. To avoid this, forget the number onthe scale and focus more on learning how to exercise right Come up with a realistic plan that works for you and your lifestyle.



Getting Discouraged Of course, changing your lifestyle habits can be difficult (Off Get the scale)

After a late-night binge or a week of skipped workouts, your first instinct may be to jump on. 
the scale to see what “damage” has been done. Resist the temptation, as this will only fuel your discouragement. Instead, get back on track the right way.
Ask for the support of your friends and family who can encourage you to reach your goals.

Feel It Out A few weeks into your new, healthy lifestyle, how do you feel? Do you have more energy?

Has your mood improved? If you’re too concerned about your weight to notice these things, then it’s time to take a step back. Intuitive indicators like mood and energy levels are what you should really be focusing on, so ditch the scale and take a moment to evaluate the tangible changes you’ve actually made.

Despite the emphasis that’s put on weight, it’s time to get off the scale. Focus on making small changing
towards a healthier lifestyle and making the most of every day; the weight will follow.
Off Get the scale By Kat Freestone

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Energy Drinks

Energy Drinks Pros & Cons: It’s 2 p.m. Your eyes are growing weary and your mind is a blank canvas, stretched to its capacity by today’s fast-paced society. If you’re like millions of Americans, you probably reach for a energy drink to help burn through the rest of your day without burning out, but is it safe?

PROS

• Energy: Energy drinks can sharpen senses and offer alertness in those times of need, such as meeting deadlines.

• Convenience: Most retailers sell them in one form or another and an energy shot can be downed in much less time than it takes to brew coffee.

• Workouts: Athletes use energy drinks to maximize workouts by pushing physical limits during longer workouts (Energy Drink).

CONS

• Cardiovascular: Irregular and rapid heartbeat is one of the side effects. There have been wrongful death lawsuits, albeit unsuccessful, where energy drinks were blamed.

• Weight gain: While energy shots offer few calories, those giant cans of energy drinks are loaded with sugar and carbs.

• Metabolic issues: The levels of vitamins are far higher than the daily recommended doses, which means your body has to work harder to process and metabolize the excess.

• Psychological: Too much caffeine can impede your brain’s ability to function normally and cause jitters. It also can affect sleep patterns and lead to insomnia, which can only increase the desire for an energy drink the following day.

• Addiction: Withdrawal symptoms, both physical and mental, have been reported by people who become addicted to the daily rush of energy.

Energy Drinks by Elvis Presley

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Allergy Woes

Allergy  Woes: Seasonal allergies are a common ailment; they affect nearly 36 million Americans,according to the Food and Drug

Administration. In spring and early summer, tree pollen and grass pollen are the main sources of our sneezing – not such great

news, since both are abundant and nearlyimpossible to avoid.

So, how can we battle the yearly sniffling, sneezing and itching? First, it’s important to learn which flowers are safe and which

ones you should steer clear of. Tulips, roses, daffodils and geraniums are generally non-allergy inducing, since they rely on

bees for pollination. On the other hand, daises, sunflowers,

chrysanthemums and cherry blossoms should be avoided; these flowers use wind rather than insects for pollination, meaning more allergens in the air – and in your nose.

To decrease your exposure to irritants, try to stay indoors when pollen and mold counts are high. Keep your windows closed and use air conditioners. Better yet, add a filter to your air conditioner system to reduce allergens. Wash your face intermittently throughout the day and when you come home, take a shower, wash your hair and change your clothes. Don’t mow your lawn or rake leaves, as it stirs up pollen and mold. Instead, ask a less-affected family member to take on the task, or wait until the worst of the season is over.

 If outdoor activity is unavoidable, consider wearing apollen mask. It may not be flattering, but it will save you from suffering. Most importantly, take your allergy medications as prescribed.

An independent study showed that seasonal allergies are more extreme when an individual has recently performed a stressful task (Allergy  Woes). 

According to allergist Clifford Bassett, MD, stress raises levels of the hormone cortisol, which often leads to an amped-up allergic response. If you’re feeling stressed and you’re allergies are flaring, try relaxing by meditating or taking a bubble bath.

If you’ve got sniffles that won’t go away, it’s important to blow your nose or use a saline sinus rinse, which can be found at your local drugstore. Pollen sticks to your nose and unless you clear it out, the

irritation will continue. To prevent the sniffles from starting, keep your sheets andpillowcases clean with a weekly washing, preferably in water that’s at least 140 degrees. This temperature will wipe out dust mites and leave your mornings fog-free. This spring, don’t let allergies stop you in your tracks. Get up, get out and enjoy what the season has to offer!

by kat freestine Allergy  Woes

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Finding Your Bliss

 Finding Your Bliss What every woman should know about maintaining contentment. 

Your path to bliss can be exhilarating… unless your next goal eludes you.

 What can you do to recover that zest you need to pursue your dreams?

Here are several small habits to help get you back on track:

 Memorize a quote

When I find myself caught in a rut and getting nowhere fast, I often repeat a memorable quote

from a favorite role model. Quotes have been compiled throughout the ages for a good reason: they work.

One of my favorites is from Eleanor Roosevelt, who says, “The future belongs to those who believe in the beauty of their dreams.”

 Explore your surroundings

If your home landscape has become too familiar, find new surroundings to set your  spirit soaring. When I’m in need of a

pick-me-up, I turn to the natural beauty around me. A favorite destination of mine

is Devil’s Millhopper Geological State Park in northwest Gainesville. It’s a 120-foot sinkhole with an unexpected ecosystem at its base – a beautiful, small rainforest!

 Read a biography

Following someone else’s road to success can give you the confidence to move forward with your own dreams.

 When I lose my way, I often find inspiration in the pages of a biography. Consider reading about the lives

of a favorite pioneer, athlete, historical figure or artist. If you choose author Marjorie Kinnan Rawlings you reap an added benefit – you can spend an afternoon at her southeastern Alachua County home to get a glimpse at her cracker way of life.

Pop in a CD

Don’t have time to read a book? Already tromped the paths of all the local wilderness areas? Treat yourself to a relaxing afternoon at home. Pop in a CD and listen to soothing classical music, or boogie to the alternative tunes of Gainesville’s own Sister Hazel.

You never know, you just may find your personal anthem in the tunes of your favorite musician.

 Network your path to bliss 

Find likeminded friends though education classes, volunteer groups or religiousorganizations. Surround yourself with those pursuing similar goals to strengthen your own resolve to move forward (Finding Your Bliss) .

 Make a list

Write a list of the milestones you need to reach your next goal. Mix complex action items with small ones, so you can choose your next task based on your energy level and available time. When you have little time or energy, you will still have something you can do to move your quest forward. I find that completing a small task often builds the enthusiasm necessary for beginning a

larger one.

 Give yourself a break

Realize that you can’t run at peak performance all the time. Praise yourself for the successes you’ve achieved so far and then enjoy a well-deserved break.

                                                                                              Finding Your Bliss by Cassie Journigan

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