This can be accessed in Applications > iTunes or from the application dock. On Windows you can launch from Start > All Apps (All Programs on Windows 7 and earlier) > iTunes. This is the stock media player that is supplied with OSX, but is very common across platforms due to the popularity of Apple mobile devices. This guide’s steps refer to iTunes 12. Other versions of the software will also work, but button locations may vary. Go to File > New > Playlist, enter a name for the playlist, then drag and drop the desired songs into it. Make sure that the checkboxes on the left of each song remains checked. Only checked songs on the playlist will be written to the disc. Songs purchased from the iTunes store are linked to your iTunes account. Double-click each song to make sure it plays. If it is not authorized, a popup will appear asking for the username/password of the iTunes account used to purchase the song. Once that information is entered, the song will playback normally and be available for CD burning. iTunes limits a song to authorization on 5 different computers. The computer will automatically recognize it as a blank disc. You can check the compatibility of your disc drive in the “Burn Settings” menu. If you see the drive listed on the top, under “Disc Burner”, then it is compatible. This will open the “Burn Settings” menu. This will ensure that the CD will play on any regular CD player.  If you select “Data” as the format, the CD will be used as file storage and will only be playable on computers. If you select “MP3 CD” as the format, then you will need to use a CD player that is capable of reading that format. This can be confusing because MP3 files are such a common format, but Audio CD is the desired format for universal CD player support. The CD burn process will begin. After completion the disc will eject automatically and be ready for playback. If you cancel the burn process or it fails you will need to use a new CD to try again.

Summary: Open iTunes. Create a playlist. Ensure all the songs in the playlist are authorized for this computer. Insert a blank CD into the disc drive. Open the “File” menu and select “Burn Playlist to Disc”. Select “Audio CD” from the format list. Press the “Burn” button.


Exercise helps improve your overall health, makes you stronger, and makes your body work more efficiently. All these combined will make you more energetic.  Choose exercise activities that you enjoy. Some people associate exercising with going to the gym or physical education class, but that is only a small fraction of what exercise can be. You can go walking, hiking, dancing, bicycling, or jogging, or you can play tennis, golf, racquetball, or some other sport. Not only will exercise improve your health and make you feel more energetic, it also helps you to become happier, more positive, and less anxious. Engage in some form of physical exercise at least 3-4 times or 150 minutes per week. Our bodies need fuel for energy; that fuel is food. Build your diet around healthy non-processed foods that provide all the necessary nutrients and help raise your energy levels.  Avoid foods high in sugar and low in nutrition (called empty-calorie foods), such as pre-packaged meals, chips, sodas, and candy bars. These foods actually decrease energy levels after providing a very short energy boost.  An ideal mix of ingredients to eat includes foods that provide complex carbohydrates, are low in fat, and contain moderate amount of protein. Spread your daily calories evenly and avoid skipping a meal only to have a huge meal later. If possible, eat five meals a day, keeping the amount of calories in a day where you want. Do not skip any meals. This will cause a loss of energy. Your body needs food to keep going in the same way a vehicle needs gas to keep going. Also, drink plenty of water. Dehydration leads to low energy. Drink 8-9 glasses of water each day. Consuming caffeine can have a positive effect on your energy levels. In addition to boosting your mental and physical energy, caffeine also increases your fat oxidation and metabolic rate.  Caution: caffeine is known to cause sleeplessness and jitteriness. The amount of caffeine you would need to consume to experience these effects differs from person to person and depends on your sensitivity to caffeine. The majority of healthy adults can safely consume caffeine in the amount of 400 milligrams (mg) a day. B vitamins and iron are important micronutrients that help support your energy levels. If you are deficient in these nutrients, you can experience lowered energy levels.  B vitamins and iron are extremely important for your body’s ability to create and use energy. Vitamin 12, vitamin 6, thiamine, niacin, and folic acid support your body’s energy metabolism, while iron is needed for healthy red blood cells that are responsible for carrying oxygen. Deficiency in B vitamins and iron can lead to anemia and fatigue.  If you are not getting enough of these and other micronutrients in your diet, consider taking a multivitamin with iron and essential B vitamins. If you suffer from lack of energy, it might be because you are not getting enough sleep. According to the Sleep Foundation, adults should get between 7 and 9 hours of sleep each night.  Make sure you get enough sleep. Set a regular bedtime and stick to it every night, even during the weekends. If you need to adjust your bedtime, make small daily increments (15 min earlier every night) until you achieve the target bedtime. Also, wake up the same time every morning.  Avoid heavy meals and too much alcohol just before bedtime as these might make sleeping more difficult. If you suffer from insomnia or sleep disturbances, it can lead to fatigue and lack of motivation. However, fatigue can also be a sign of a more serious health condition. If you don't get energized by getting enough sleep and good nutrition, you should get evaluated by your doctor. Practicing yoga can help reduce fatigue and boost your energy levels in addition to the other health benefits it has to your muscles and cardiovascular system.  During yoga poses, breathe deeply to bring fresh oxygen to your blood. This will stimulate your nervous system and make you feel more energetic. Try the following breathing exercise: sit on the floor with your spine straight. Breathe in through your nose and count to four. Then exhale while counting to eight. Repeat. Try the Uttanasana yoga pose, which is an energizing forward bend: start by standing and bending forward and down. Keep your knees slightly bent and allow your upper body to hang toward the toes. Breathe deeply, while allowing your spine to lengthen.

Summary: Engage in regular exercise. Eat a healthy diet. Drink caffeine in moderation. Ensure you get all the necessary vitamins and minerals. Get enough sleep. Practice yoga.


Sage contains a natural estrogen that is reputed to dry up your milk supply. You can find sage in one of two forms:  As a tea: buy sage tea at your local specialty health store, and brew it along with some milk and honey. As a tincture: buy a sage tincture, which is mixed with a little bit of alcohol, at a health food store. This tincture is reputed to be a bit more efficient than sage tea at drying up your milk supply. Cabbage leaves work great as they are cool, and there is a component to them that naturally dries up your milk.  Apply them to your entire breast and replace them when they wilt. Vitamin B6 is reputed to stop the body's production of plasma prolactin, which is what causes mothers to produce breast milk. Several studies, however, found no statistically relevant data to suggest that vitamin B6 actually helped women suppress lactation.
Summary: Drink sage tea. Apply cold compresses or cabbage to your breasts. Take vitamin B6.