Spotlight Mondays

Do you find that you get bored with your fitness music; whether working out or teaching a class?  I do.  Especially if you have to teach a few classes in 1 day.  I wanted to start creating my own mixes but didn't feel I had the time to count the beats to each song and then make sure it fits together with another song.  Then I cam across GymDJ.com.  I always look forward to seeing what new songs GymDJ has posted on his site which makes it easy for me to categorize the songs I need in order to teach my classes.  If you are in the same boat as me, then you will fall in love with this site too!  Expect approximately 3 songs per week, and the best thing; you can sign up for the newsletter in case you missed one of his posts.  Read on to learn more about GymDJ.com and what we can expect from him in the future. 

1. Why did you create GymDJ.com?GymDJ.com was created because I always workout with music and I like creating workout mixes. When I had the idea to put this website together I search the internet because I knew I wasn’t the first person with this idea. The problem I found was people would want you to buy an entire album that had a techno beat thrown over the original. I wanted to create a website where users can download a variety music, from a variety of credible websites and create a workout mix based on the science of what BPMs work best with exercises.

2. What role do you play in the fitness industry (outside of posting your song choices)?
My role in the fitness industry is a guy that likes to workout. I started really working out my sophomore year of college. I put on the standard freshman 15 and wanted it gone. So I hit the gym with my headphones, started eating better and tried to keep it up since college.

3. What is your favorite genre of music to workout to?
I really like pop, techno and remixes while working out, no matter what I’m doing. I tried listening to metal while lifting (I heard it was great for lifting), and I like metal, but I find that pop is what keeps me going.

4. What is one piece of advice you can give to fitness instructors when trying to find music to complement their class workout programs?
The advice I would give fitness instructors trying to find music for a class is to try and time the workout with the music. For instance, say you are in the middle of your class and you want to cool the class down a bit by walking in place before you jump back into the moves with hi intensity. I would try and time that with a breakdown in the music, right before the bass kicks back in.

5. You’re showing that you don’t have to purchase pre-made CDs  that cost a fortune. What are the steps someone would have to take in order to create their own mixes?
Some steps I take to create a workout mix are to:

a.     Know what you are going to do at the gym. Will you be lifting weights, just doing cardio, or a full routine?

b.     If you are doing cardio I would start off with a lower BPM, in the 100s, and then gradually increase the BPMs with your workout. Many times on the treadmill I will start by walking for 5 minutes before I start to run. For those 5 minutes I will have a song to get me pumped up then after that it’s songs to keep me pumped up.

If I go to the gym only to lift I will create a list that has higher BPMs, in the 130 – 170 range, and rock that the entire time.

c.     Try to create a mix that is equal to or longer than your workout plan.

6.   6. Will you be creating mixes with original artists for sale in the future? Will other fitness professionals be able to contact you in order to create their own personal mixes?
Original mixes are on the way with many of the songs posted on GymDJ (and a few songs not posted that I’ve saving for these mixes). I recently purchased some DJ gear that allows me to record my sets. The past couple of weeks I’ve been recording, trying new combinations and effects, and will publish that mix on GymDJ.com soon. If a fitness pro is interested in a mix from GymDJ I’d be more than happy to create a mix for them based on their routine. In the future I would like to partner up with an aerobics/fitness instructor and spin and record live while they conducted the class.

If you have any questions for GymDJ, please send them to us and we will gladly pass them along.

Fitness Fashion Fridays

We're featuring TNA today because we love this brand so much.  TNA is an all CANADIAN brand sold at Aritzia.  The comfort, the colours, it doesn't get better than this!  Great pieces for transitioning from your run outside to grocery shopping.

Del Ray Tank ($28)



Comes in bright yellow and neon purple!



Rainbow Rays Leggings ($25)

Baja Cape ($75)



Tune Me Up Thursday's

Listen to these original mashups by Justin K.  Justin mainly spins in Guelph, Ontario at Opus Lounge but has DJ'd for various clubs around the GTA.  At the young age of 20 Justin K has already worked with MSTRKRFT, Karl Wolf, 4 Korners, Sean Kingston, Jean Elan, DJ Wristpect, Conor Cutz, DJ Pauly D and many more. Working with the largest club in Guelph ON, The Palace, has added to his climbing credibility. Justin has created a name and a sound that will create a night to remember. Party anthem mash-ups, house electro and new/old school hip-hop is brought to a live show that is in no position to disappoint. You will remember the name, Justin K.  

Join his Facebook page and visit his website to book Justin at your next event.

Workout Wednesdays

Week 8 of our training program:

Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace/jog

Jog 12 minute, walk 1 minute
Continue this interval time for 45 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace 

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace/jog
Jog 12 minute, jog 2 minute hill
continue this interval time for 45 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner: 
Warm-up for 5 minutes: brisk walking pace/jog
Jog/run 12 minutes(hill))[increase hill gradually as time elapses; decrease hill gradually as time elapses], run 3 minute(hill) continue this interval time for 60 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace 

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Tasty Tuesdays

Chimichurri is one of most delicious and versatile sauces around. It's traditionally served with grilled steak, and is an essential part of the Argentinian parilla, but it goes great with chicken and fish too. Chimichurri works well as a marinade, and is also delicious on vegetables. This is known as Aregentina's "ketchup".  No wonder they are in great shape....try substituting this instead of ketchup and you'll be looking latino in no time.

Ingredients:
•2 cups fresh parsley and/or cilantro, firmly packed
•1/4 cup fresh oregano leaves (optional)
•3-6 cloves of garlic
•1/2 cup olive oil
•2 tablespoons red wine vinegar
•1 tablespoon lemon juice
•Salt and red pepper flakes to taste

Preparation:
1.Pulse the garlic and onion in the food processor until finely chopped.
2.Add the parsley and/or cilantro, and oregano if using, and pulse briefly, until finely chopped.
3.Transfer the mixture to a separate bowl. Add the olive oil, lime juice, and vinegar, and stir. (Adding the liquids outside of the blender gives the chimichurri the correct texture. You don't want the herbs to be completely puréed, just finely chopped).
4.Season with salt and red pepper flakes to taste.
5.Store in the refrigerator until ready to serve.

Fitness Fashion Fridays

Featuring the beautiful pieces from Adidas by Stella McCartney!  IN LOVE!!!!

Rain Cape ($300)

Tennis Performance Tank ($75)

Seamless Image Tights ($80)

Alkmene Runner Shoes ($180)

Tune Me Up Thurdays

Great songs to lift weights to!

Workout Wednesdays

Week 7 of our training program:

Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace/jog

Jog 10 minute, walk 1 minute
Continue this interval time for 45 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace 

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace/jog
Jog 10 minute, jog 2 minute hill
continue this interval time for 45 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner: 
Warm-up for 5 minutes: brisk walking pace/jog
Jog/run 10 minutes(hill))[increase hill gradually as time elapses; decrease hill gradually as time elapses], run 2 minute(hillcontinue this interval time for 60 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace 

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Tasty Tuesdays

Here is a recipe that was posted on our blog yesterday by our amazing ND, Lisa Weeks.  I figured you may not have had the chance to check it out yesterday, so thought I would repost for today.  This soup is great for people with an allergy to Gluten.

Organic Chicken Soup

1 cup of organic chicken

2 quarts water or broth

4 cloves sliced garlic

2 cups each of sliced carrots, celery, onions, peas

½ cup cooked brown rice

½ cup chopped parsley

herbs and seasonings to taste

Simmer chicken in water or stock for 40 mins. Add vegetables and rice and simmer for 20 mins. Serve broth and vegetables with chicken meat and top with fresh parsley. Add herbs according to taste. Serves 10.

Spotlight Mondays

Are you into holistic approaches?  Our Naturopath Doctor, Lisa Weeks is one of the smartest ladies we know.  She has a solution for everything and her patients adore her!  When we asked her to be featured on our blog, she went and gave us more information then we asked for.  Lisa always goes above and beyond to ensure you are fully educated and provides you with different options for your condition.  We know you will love her just as much as we do after reading the amazing information she provided.

1. What is the best part of your job?
I love empowering patients to make healthy lifestyle changes by giving them the tools they need to lead a healthier, happier, and more well-balanced life.

2. How could someone prevent getting colds or the flu and what should they do if they start to feel sick:

• Wash your hands, avoid touching your mouth/eyes/nose, blow your nose daily, and stay hydrated, to prevent the spread and adherence of germs in your body.
• Avoid processed foods, sugary foods, fried foods and caffeine.  These deplete immune system function. Incorporate more whole grains, fruits, vegetables, lean meats and fish into your diet.
• Limit dairy and wheat, as they can contribute to mucous production in the body and impair immune functioning.
• Decrease arginine-containing foods for a few days if you are starting to feel sick, as this amino acid promotes viral growth.  Avoid corn, nuts, seeds, and chocolate during this time.
• Increase your consumption of garlic, onions, gingerroot, and mushrooms. These all help to boost the immune system. Drink a tea made with fresh gingerroot, lemon, and honey daily, increasing to up to 3 cups a day when you are starting to feel sick. See below for recipe.
• Increase your consumption of Vitamin A, Vitamin C, and Zinc-rich foods.

Beta-carotene-rich foods include: carrots, spinach, turnip, kale, sweet potato, cayenne pepper, cantaloupe, winter squash, apricots, broccoli, collard greens, and asparagus.

Vitamin C-rich foods include: blueberries, strawberries, raspberries, oranges, papaya, broccoli, brussel sprouts, kiwi, cauliflower, kale, parsley, lemons, limes, spinach, snow peas, and rose hip tea.

Foods rich in zinc include: cremini mushrooms, spinach, sea vegetables, chickpeas, oysters, crab, lobster, clams, salmon, turkey, and lamb.

• Get 8 hours of sleep a night, aiming to get to bed before 11pm.  Follow a regular sleep schedule.
• Get a minimum of 20 minutes of exercise a day.  This can include a brisk walk. Try to take the stairs as much as possible. Exercise and movement gets the lymphatic system flowing, which is important for immune protection.
• Get outside for at least 15 minutes everyday. Fresh air and sunlight can do wonders for your mood and stress levels.
• Have alternating warm and cool showers. End your shower with a cool water spray for 15-30 seconds. Work up to 1 minute of cold. This not only energizes you, but gets your circulation and white blood cells (that fight of viruses and bacteria) moving.

GINGER, HONEY, and LEMON Tea

1 inch cube of fresh gingerroot

1/3 fresh lemon, sliced

Boiling water

Honey, to taste (optional)

Peel and slice the gingerroot. Place in a mug. Pour boiling water over the ginger slices and squeeze the juice of the lemon into the mug. Add the lemon slices to the mug. Allow it to steep for 3-5 minutes. Add honey to taste.

ENJOY!

OR (the best way to prepare)

Add slices of ginger to a pot, measure out 2-3 mugs of water and put in the pot with the ginger, bring to a boil, cover and simmer for 10 minutes. Add honey and juice to the mug, pour in the hot ginger tea, and enjoy! You can drink it with the gingerroot and lemon slices still in the mug.

Aim to drink 2 cups a day.

Warming socks treatment

This is a great way to get the lymphatic system flowing while you sleep. It helps to move the white blood cells around the body to prevent infection and fight off any germs. Do this once a night, before bed, for 2-3 nights in a row when you are starting to feel sick. You will awake with warm, toasty feet, and will feel a lot better!

Alternately, do this once a night, or as often as possible, as a preventative during the cold and flu season.

Supplies:

1 pair of very thin cotton socks, liner socks or polypropylene socks

1 pair of thick wool socks or thick polypropylene socks

Directions:

• Thoroughly soak the pair of thin socks under ice-cold running water. Then wring the socks out thoroughly so they do not drip.
• Before beginning treatment, make sure you are warm. If necessary, take a hot bath for 5-10 minutes. This is very important for the effectiveness of the treatment.
• Dry off feet with a dry towel.
• Place ice-cold wet socks on feet. Then cover with thick wool socks. Put on warm pyjamas. Go directly to bed. Avoid walking too much with the wet socks on your feet. Avoid getting chilled.
• Wear the socks overnight. You will find that the wet cotton socks will be dry in the morning.

3. What are some services that you offer that many people wouldn't know an ND is registered to do?

Naturopathic Doctors are licensed and trained in six different modalities:

1. Asian Medicine and Acupuncture

2. Botanical Medicine

3. Nutrition

4. Lifestyle Counselling

5. Homeopathic Medicine

6. Physical Medicine, including Hydrotherapy, which uses water to heal.

4. Where is your office located and do you work for yourself out of your house?

I work as a Naturopathic Doctor at:


Cornell Chiropractic Centre
2-2699 Bur Oak Ave.

Markham ON L6B 1K8

905-472-1225
lisaweeks.nd@gmail.com
www.markham-chiropractor.ca


5. More and more people are being diagnosed with intolerance to Gluten. What's a go to recipe that you always share with your patients?
A delicious gluten-free recipe that I like to share with patients is:


Organic Chicken Soup
1 cup of organic chicken
2 quarts water or broth
4 cloves sliced garlic
2 cups each of sliced carrots, celery, onions, peas
½ cup cooked brown rice
½ cup chopped parsley
herbs and seasonings to taste


Simmer chicken in water or stock for 40 mins. Add vegetables and rice and
simmer for 20 mins. Serve broth and vegetables with chicken meat and top
with fresh parsley. Add herbs according to taste. Serves 10.


Another recipe I like to share:


Recipe for Breakfast "Oatmeal"
1. Prepare a large batch of quinoa or brown rice (see below) to keep
in the refrigerator.
2. Put ½ cup cooked grain in a bowl.
3. Add 1 scoop of Iso Whey protein powder, rice protein powder, or
hemp protein powder.
4. Add almond milk, rice milk, or soy milk until the protein powder dissolves.
5. May serve hot or cold. Eat and enjoy!
Options: add any of the following, mixing different ingredients for variety:
. Add 1 or 2 servings of the following fruit: diced apple; ½ cup
berries; ½ a banana
. Spice it up, if you like: add cinnamon, nutmeg, or ginger.
. Add 7-14 almonds or walnuts; add 1-2tbsps of sesame seeds or ground
flaxseeds,


Did you know:  Many people have coverage for Naturopathic Medicine through their employee health insurance plan.

If you have any questions for Lisa, please send them to us and we will gladly pass them along.

Fitness Fashion Fridays

We're featuring pieces from the clothing line Bia Brazil.  We love how the clothes feel, look and wash.  They never lose their elasticity and make you look super good (especially the pants).  You can pick up your Bia Brazil gear at One Hot Tamale Active & Fitness Wear.  They are actually having a sale right now on all Bia Brazil products.  Bia Brazil Sale, buy 2 pairs and recieve 25% off the second pair. Located at 2095 Yonge Street, Toronto.  Find them on Facebook too.

Bia Brazil Long Pants ($75, sale $60)

 Bia Brazil Long Top ($55)



Tune Me Up Thursdays

Get out the glow sticks, chooches, goggles, and multicoloured extensions....we're going back to the 90's rave era!!!

Workout Wednesdays

Week 6 of our training program:

Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace/jog

Jog 10 minute, walk 1 minute
Continue this interval time for 40 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace 

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace/jog
Jog 10 minute, jog 1 minute hill
continue this interval time for 40 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner: 
Warm-up for 5 minutes: brisk walking pace/jog
Jog/run 15 minutes, jog/walk 5 minute(hill)[increase hill gradually as time elapses; decrease hill gradually as time elapses]
continue this interval time for 60 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace 

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Tasty Tuesdays

Asian style Curry Veggie Stew

Makes 6 servings
Traditional curry dishes are high in saturated fat due to the use of coconut milk. This recipe uses no coconut milk, but maintains its spicy, curry flavour.

Ingredients

• ½ cup (125 mL) cauliflower florets
• 1 cup (250 mL) russet potato, peeled, cut into large chunks
• 1 cup (250 mL) yellow winter squash, peeled, cut into large chunks
• 1 cup (250 mL) Chinese cabbage cut into squares
• ½ cup (125 mL) long beans, sliced
• ½ cup (125 mL) tomato, quartered
• 3 tbsp (45 mL) onion, sliced
• 2 cloves garlic, minced
• 2 whole green chillies, sliced
• 2 cups (500 mL) oyster mushrooms, sliced
• 1 ½ tsp (7 mL) canola oil

Curry broth

• 1 tbsp (15 mL) non-hydrogenated margarine
• 1 ½ tsp (7 mL) canola oil
• 3 tbsp (45 mL) onion, thinly sliced
• 1 tsp (5 mL) fresh ginger, minced
• 1 tsp (5 mL) garlic, minced
• 2 tbsp (25 mL) flour
• 1 tbsp (15 mL) curry powder
• 2 ½ cup (625 mL) sodium-reduced chicken stock
• ½ tsp (2 mL) garam masala (mixed Indian spices)
  

Directions for the curry broth

1.Heat canola oil in a skillet and sauté garlic, ginger and onion slices on low heat until they are brown. Set aside.
2.Heat margarine in a medium pot. Add flour and sauté on low heat.
3.Add curry powder and mix well.
4.Add chicken broth little by little, stirring well.
5.Add the onion, garlic and ginger into the sauce.
6.Simmer the sauce until thickened. Finally, add garam masala to complete the curry soup.

Directions
1.Heat oil in a large pot. Brown garlic for a few minutes. Add onion and stirfry for 2 minutes before adding mushrooms. After the mushrooms become soft, remove them, leaving as much onion behind as possible.
2.Stir in potato and squash to the large pot with the leftover onion. When potato and squash are semi cooked, add the rest of the vegetables and simmer for another 8 minutes before adding curry soup. Simmer for another 10 minutes to intensify the flavour.
3.Enjoy with whole-grain brown rice.

Nutritional information per serving
(1 1/3 cup / 275 mL)

• Calories: 117
• Protein: 4 g
• Total fat: 5 g
• Saturated fat: 1 g
• Dietary cholesterol: 0 mg
• Carbohydrate: 16 g
• Dietary fibre: 3 g
• Sodium: 181 mg
• Potassium: 521 mg

Just Another Manic Monday

Organize your Desk

Place pictures of your spouse or lover in the upper-right corner-the relationships area.  Move your phone, business careds, and paperweights to the upper-left corner, which is the wealth section.  Place your computer to the right-hand side of your desk, leaving the area in front of you open to work on projects. 

13 Do's and Taboos to Feng Shui Your Office

• DO sit in the corner farthest from the entrance to the room to have a “command” position.
• DON’T sit in line with the door, as you will be in the path of negative energy.
• DO keep your back toward a corner or a wall for support. If a post protrudes from the corner or wall, correct it by covering it with a hanging plant’s draping foliage.
• DO sit with a tall building behind you to provide the support of a “mountain” if your back is to a window.
• DON’T face away from the door if you are conducting business from home. Business will symbolically come to you through the door, so don’t turn your back on it.
• DON’T arrange your workspace so that you look straight out into a corridor or see the stairs, storage rooms, closets, elevators, escalators, or toilets.
• DO put your computer in the North or West area of your office to enhance your creativity. Place the computer in the Southeast if you use it to generate income.
• DO place an aquarium or tabletop fountain in the East, North, or Southeast. A small aquarium with black or blue fish in the North area of your desk or office will activate your business and career success. Guppies or a single arrowana are ideal for an aquarium made of glass and metal.
• DO place a safe, which is usually constructed of metal, in either West or Northwest, which both represent the metal element. The safe symbolizes the prosperity and financial security of a business.
• DO have a good balance of yin and yang when decorating your workspace. Balance light and dark colors, soft and hard surfaces, and smooth and rough textures in your choice of window treatments, furniture, and flooring.
• DON’T have any mirrors in your office, as they can reflect negative energy from clients to other people in the room. You should always maintain control over the energy in your office.
• DO treat the files in your office with respect. They represent your past, present, and future business.
• DO keep the cords to your office equipment well hidden. This elimates clutter and allows for the free flow of chi.

Fitness Fashion Fridays

Joe Fresh can be found at Loblaws.  The clothing is comfortable and affordable.  Here are a few pieces that I really like.

Women

Yoga Layering Tank ($19)

Yoga Pant ($29)

Men

Active Tee ($12)

Active Short ($16)

Tune Me Up Thursdays

I would like to pay tribute to the great Led Zeppelin....and what better way of doing this than by featuring a tribute band.  The Crunge is a Zeppelin tribute band with a chick lead singer!!  Totally rad right?  Here are some live performance and jam sessions.   Oh ya, and if you live in Washinton DC, you can totally check them out by attending Zepfest 2011 as they will be one of the featured bands.

Misty Moutain Hop
http://www.youtube.com/watch?v=w3bSBZm1G3U 

The Immigrant Song
http://www.youtube.com/watch?v=b3XnfNuoCrY

Rock and Roll
http://www.youtube.com/watch?v=UKiEycxDXbY

Kashmir (Acoustic)
http://www.youtube.com/watch?v=Q6dCkFFJJpY

Workout Wednesdays

Week 5 of our training program:

Bring a watch or stop watch to every run to ensure proper timing of intervals.

Beginner Runner:
Warm-up for 5 minutes: brisk walk-jogging pace

Jog 5 minute, walk 1 minute
Continue this interval time for 30 minutes.
Cooldown for 5 minutes: jogging-brisk walking pace 

Intermediate Runner:
Warm-up for 5 minutes: brisk walking pace
Jog 7 minute, walk 1 minute
continue this interval time for 40 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace

Advanced Runner: 
Warm-up for 5 minutes: brisk walking pace
Jog/run 10 minutes, jog/walk 3 minute(hill)[increase hill gradually as time elapses; decrease hill gradually as time elapses]
continue this interval time for 55 minutes.  
Cooldown for 5 minutes: jogging-brisk walking pace 

See you at the finish line!

Have a Fit Day,
Alexis Gradini-FLMP, CSEP-CPT OFC, CPR, First-Aid
Fizzique|President
www.fizzique.ca
fizzique@bell.net
Twitter: @TrainFizzique

Tasty Tuesday's

It's cold season and germs are flying around the office and schools.  I have been doing my best to stave off any illness and so far (knock on wood, fingers and toes crossed) I haven't picked anything up.  Here are some natural sore throat remedies to help take care of yourself during the cold and flu seasion.

Natural sore throat remedies
A sore throat burns, feels scratchy and may cause pain that makes it hard to talk or swallow. The usual cause is a virus or bacteria, though throat irritation may also be caused by smoking, dry heat, postnasal drip or an allergic reaction. Try these sore throat remedies to feel better fast.

What you can do for a sore throat
• For fast and effective sore-throat relief, nothing beats an old-fashioned saltwater gargle. Salt acts as a mild antiseptic, and also draws water out of mucous membranes in the throat, which helps to clear phlegm. Dissolve a half-teaspoon salt in a glass of warm water, gargle and spit out. Repeat up to four times a day.
• Alternatively, gargle with a baking-soda solution. Dissolve one-half teaspoon of baking soda in a glass of warm water.
• Run a cool-mist vaporizer or humidifier in your bedroom. Adding moisture to the air will help keep the air from drying out and prevent the lining of your throat from becoming too dry. If you don’t have a humidifier, place a bowl of water on your radiator or heating vent each night. It will work as well as a store-bought device.
• Quit smoking. Cigarette smoke is extremely irritating to the lining of the throat. Breathe through your nose, rather than your mouth. It’s a natural way to humidify the air you breathe.
• If you’re plagued with a sore throat that seems to come back time and time again, buy a new toothbrush. Bacteria collect on the bristles, and if you injure your gums as you brush, they can enter your system and re-infect you.
• Bolster your immune system during cold and flu season with vitamins, herbs and good nutrition. The obvious supplement candidates are vitamins C and E, the minerals zinc and magnesium, and immune-boosting herbs such as goldenseal and astragalus. Also cook or supplement with garlic, ginger, shiitake mushrooms and reishi mushrooms, all of which have immune-boosting properties.

More sore throat remedies
• Honey has long been used as a sore-throat remedy. It has antibacterial properties, which can help speed healing. It also acts as a hypertonic osmotic, which means that it draws water out of inflamed tissue. This reduces the swelling and discomfort. Add several teaspoons to 1 cup of hot water or herbal tea.
• Hot lemonade with honey can also relieve pain. Combine the juice of half a lemon with hot water.
• Horehound reduces the swelling of inflamed throat tissue. It also thins mucus, which makes it easier for you to clear it from your throat. To make the tea, steep 2 teaspoons chopped herb in 1 cup boiling water for 10 minutes; strain and drink.
• Slippery elm contains mucilage that coats the throat and eases the soreness. Steep 1 teaspoon of the inner bark in 2 cups boiling water, strain and drink.
• Like slippery elm bark, marshmallow root (Althea officinalis) contains throat-coating mucilage. To make the tea, steep 2 teaspoons dried herb in 1 cup boiling water for 10 minutes; strain and drink. Drink three to five cups a day to help a sore throat.
• Take vitamin C three times a day. Whether your sore throat is caused by a cold, the flu or strep, this vitamin will help boost your immune system and fight off infection. Reduce the dose if you develop diarrhea.
• Echinacea. This herb’s antibacterial and antiviral properties will speed healing.
• Garlic, as another aid to fight off infection. Dried garlic has potent antibacterial and antiseptic properties.
• Zinc lozenge. In one study, people who sucked on a lozenge containing about 13 milligrams of zinc every two hours got rid of viral sore throats three to four days quicker than those who didn’t. But too much zinc can actually compromise immunity, which is why you shouldn’t take the lozenges for a long time.