Problem: Article: If you don't have a tortilla warmer, wrapping your tortillas in foil and towels will keep them warm for about 15 minutes. For tortillas that weren't heated in a stack, stack them up to eight high. For stacks that aren't covered in foil, wrap each stack of tortillas in foil. Wrap each pack in a towel. Tortilla warmers are round containers with removable lids, and they keep tortillas warm longer than the foil and towel method. They are often made of plastic, ceramic, or terra cotta, and some are designed for the oven, the microwave, or both. Most tortilla warmers also double as warming containers that you can reheat tortillas in directly. To heat tortillas in the tortilla warmers, most require a damp paper towel in the bottom of the container, followed by about eight tortillas. Follow the manufacturer's instructions about heating. With a cloth tortilla warmer, place the tortillas inside the cloth shell and heat them in the microwave. The insulating and moisture wicking cloth and plastic shell then keeps the tortillas warm and softbut not soggyfor over an hour.
Summary: Wrap them in foil and a towel. Place them in a tortilla warmer. Use a cloth tortilla warmer. Finished.

Problem: Article: Add 7 cups (1.65 liters) of water to a large pot and bring it to a boil, then remove the pot from the heat. Mix in the cup (118.29 ml) of sugar into the hot water and stir it until it's completely dissolved. Once the sugar is dissolved, add the 4 tea bags. Let the tea sit and cool until it reaches room temperature. Then take out and discard the tea bags. Pour all of the cooled sweet tea that you just made into a large, clean jar. Then pour 1 cup (236.58 ml) of the unflavored, store-bought kombucha into the jar. If there is a small kombucha scoby forming in the store-bought kombucha bottle, make sure that you add it to the jar as well. If you do have a small scoby in the jar, it will grow from a "baby" scoby to a larger "mother" scoby. Don't worry if you don't have a small scoby in the bottle; a scoby will still develop in your jar.
Summary: Bring water to a boil. Add sugar and the tea bags to the water. Let the tea cool. Combine the tea and bottled kombucha.

Problem: Article: . If you smoke, you should make an effort to quit. Smoking is bad for your overall health. It can make you more susceptible to throat infections such as bronchitis and strep throat. It can also cause overall damage to the throat and vocal cords, resulting in discomfort and congestion. Talk to your doctor about quitting smoking. Smoking also predisposes a person to carcinogens which can lead cancer. Oftentimes, a dry environment can result in throat irritation. Consider purchasing a humidifier if you live in a dry area. Turning a humidifier on during the day or overnight can increase moisture in your home, reducing throat irritation. If you're prone to frequent throat irritation, evaluate how you speak. Straining your voice can cause a sore throat, resulting in the build up of phlegm. If you have throat irritation, try to avoid coughing. Too much coughing can actually make an infection worse. If necessary, take over-the-counter cough suppressants or lozenges to ease irritation that leads to coughing. Avoid screaming, shouting, or cheering. If you work in a field that requires you to talk loudly, make an effort to rest your voice at the end of the day. Speak softly and try not to raise your voice. Coughing, wheezing, and otherwise attempting to clear your throat can sometimes provide momentary relief. However, if you engage in these behaviors too frequently when you have a sore throat this can cause irritation. This could potentially increase the duration of symptoms. If you feel tempted to clear your throat, consider purchasing over-the-counter cough drops or lozenges at the drugstore to provide some relief. Alcohol and caffeine can both increase dehydration, leading to a dry and irritated throat. Try to avoid drinking caffeinated beverages or alcohol in excess. For men, limit your alcohol intake to two drinks a night. For women, try to stay around one drink. A sore or congested throat is not usually a medical concern and should clear up on its own. However, if you remain congested for more than two weeks see your doctor to rule out an underlying medical condition. Keep in mind that a sore throat and congestion are two separate symptoms that can result in worsening of each individual symptom. Congestion refers to nasal areas and sinus swelling increasing stuffy sensation, while a sore throat refers to pain in the throat. Post nasal drip and cough can worsen sore throats.
Summary: Quit smoking Invest in a humidifier. Avoid straining your voice. Do not clear your throat too often. Avoid alcohol and caffeine. Seek medical help.

Problem: Article: Weights are a good supplement to training because they strengthen the muscles and joints. Weight training also decreases injury risk. Research shows that runners who lift weights at least three times a week are stronger runners - they can run for longer and faster. When lifting weights to augment your running, it's best to use a heavy weight that is enough to push your limits after 5 repetitions. Lifting lighter weights with high repetitions works to develop muscle size and endurance, but will not make you run faster. Fewer reps with heavier weight will help to develop faster, more powerful muscle contractions. Strengthen and stretch your hip flexors. Studies have shown that doing hip-strengthening exercises can improve speed and agility. Try some basic exercises like the clamshell or sidestep. Make sure you are doing hip exercises at least 2-3 times a week. Strengthen your hamstrings. It's important for runners to have strong and open hamstrings because fatigue in those muscles can cause injuries to your knees. Dead lifts, leg curls, and box jumps are good exercises to strengthen the back of your legs and avoid hurting your joints. Strengthen your buttocks. Have a strong gluteus medius can help prevent lower-body injuries. Try taking the stairs instead of elevators during your daily routines. Strengthen your core. The core is an area often forgotten by runners. To reduce inefficient motion while running, train and strengthen your core to provide stability. Static exercises like planks will give you the best core workout, rather than endless situps where its easy to fall into the bad habit of using momentum rather than strength. Cross-training involves doing another type of fitness activity that is not running. Cycling, swimming, skiing, using the elliptical machine are all ways to pump up your cardiovascular system without straining those muscles used in running. In fact, intense cross-training for an hour can elicit the same aerobic benefits as a run. It's important do cross-training that involves lower-impact activity than running, which is a high impact activity. This will provide some relief to your joints on non-running days. Good activities include swimming, cycling, and rowing, among others. There is a basic formula for cross-training: Do 60 minutes at or above 70 percent of your maximum heart rate. This will be the equivalent of a 8km run. Incorporate cross-training into your workout a couple of times a week (on days when you don't run). After exercising, massage your leg muscles with a foam roller. This post-workout exercise will increase flexibility and range of motion in the knees. Rolling will also work to break down scar tissue.
Summary:
Do weight and strength training. Cross train. Foam roll.