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Stay Germ-Free at the Gym
Gyms can be a breeding ground for germs, but you don't have to succumb to sickness each time you hit the weights. Follow these tips to keep yourself germ-free:
- Regularly clean your gear:
- Wipe down equipment after each use using a clean, dry cloth to get rid of sweat and oils. This prevents bacterial growth.
- Deep clean your gear once a week using a mild soapy solution or white vinegar mixture. Pay special attention to areas that come into contact with your skin.
- Dry your gear thoroughly before storing to prevent mildew and mold.
- Spray a light disinfectant inside your gear regularly to kill bacteria and keep it fresh.
- Maintain your gym equipment:
- Sanitize gym mats with a disinfectant spray or wipes designed for gym equipment. For vinyl-topped mats, use ULINE Cleaner and Disinfectant or Ecore at Home Enviro Care Neutral Disinfectant. For a quick clean, use disinfectant wipes. If no sanitizer is available, use peroxide or rubbing alcohol diluted with water.
- Air out your gear:
- Allow your gear to air out after each training session. Putting items in a bag without proper ventilation can lead to unpleasant smells and bacterial growth.
- Use dryer sheets:
- Dryer sheets can be used to help absorb moisture from your gear, keeping it smelling fresh.
Gluten-Free Recipe Substitutions
Going gluten-free doesn't mean giving up on your favorite dishes. Here are some options to make popular dishes delicious for everyone:
- All-purpose gluten-free flour: Substitute 1½ cups of all-purpose gluten-free flour for 1 cup of whole wheat flour.
- Tofu: Use tofu as a substitute for chicken, beef, or pork. Marinate and cook it in various ways for a tasty alternative.
- Egg substitutes:
- Apple sauce or banana: Use ¼ cup of unsweetened apple sauce or 1 medium ripe banana as a substitute for 1 egg. These will add sweetness and moisture to your baked goods.
- Aquafaba: Use 3 tablespoons of aquafaba (the liquid from a can of chickpeas) as a substitute for 1 egg. It's great for both sweet and savory dishes.
- Silken tofu: Use ¼ cup (pureed) of silken tofu as a substitute for 1 egg. It's perfect for creamy dishes.
- Butter and dairy substitutes: Replace regular butter with vegan butter made from vegetable oils, nuts, or oat milk. For dairy milk, opt for plant-based options like almond, coconut, soy, rice, oat, or blends.
By following these tips, you can not only protect yourself from germs at the gym but also easily find delicious alternatives to popular gluten-filled dishes.
After a workout, remember to clean your gear regularly to maintain fitness-related hygiene. Wipe down equipment after each use with a clean, dry cloth to prevent bacterial growth. Additionally, consider using a light disinfectant inside your gear regularly to keep it fresh and free from bacteria.