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Kevin Gardner


I get that articles about almond milk are usually written by healthier people than me, but let me throw in my two cents.


Almond milk has been used for years as a substitute for cow milk and is readily available in stores or can be made at home with the use of a blender. Almond milk with its many health benefits is a great option for those who have cow milk intolerance or vegans. Almond milk is low in fat but high in energy and contains minerals like phosphorus, calcium, iron, magnesium, zinc, potassium and a number of nutrients including vitamins E and C.


While almond milk has many health benefits it’s important to note that it doesn’t provide as much calcium or protein as cow’s milk, so there is a trade-off there. One cup of almond milk has one gram of protein while one cup of cow’s milk has eight grams and two milligrams of calcium versus 300 milligrams in cow’s milk. Commercial almond milk has dietary additives that add protein and calcium and may be thickened with carrageenan.



Heart health


Since there is no cholesterol in almond milk, it is ideal for a strong and healthy heart. Recent studies have suggested that consuming almonds helps reduce significantly the possibility of coronary heart disease. Many cardiovascular ailments can be traced to bad cholesterol levels. Almond milk is rich in potassium that acts as a vasodilator meaning it widens the arteries that reduces the strain and tension on the heart.



Kidney health


Certain minerals can be harmful to the kidneys in excessive amounts such as potassium and calcium. Almond milk contains much less phosphorus and potassium than soy and dairy products. People with acute or chronic kidney problems should try to limit the intake of foods that contain these minerals in high amounts and almond milk is ideal in this regard.



Skin Health


Keeping your skin in top conditionrequires different types of minerals and vitamins. Almond milk contains plenty of vitamin E, which is beneficial in maintaining good skin health. Along with vitamins, almond milk also has antioxidants, which help in repairing damaged skin. Both the almond milk that is sold commercially as well as the milk that is made at home contains these vitamins. In addition, it can be used to wash the skin and for the best results, rosewater can be added.



Muscle strength and blood sugar


Although almond milk only contains one gram of protein per serving, it contains plenty of B vitamins and iron, which are important for muscle growth and healing. Almond milk is very low in carbohydrates, so it will not cause a noticeable rise in blood sugar level, which reduces your risk of developing diabetes. The sugars aren’t stored as fat and the body will use the carbohydrates for energy.


Almond milk does not contain lactose or cholesteroland can be made by using a blender to grind the almonds with water after soaking them overnight. This is the simplest and easiest way to make the delicious and nutritious milk. It has a creamy texture and nutty flavor that is similar to cow’s milk. This is what makes it a popular choice for those with dairy intolerance or vegans.


Almond milk can also be purchased commercially. These drinks will have additional nutrients added to enrich the content of the product and come in different flavors such as vanilla, chocolate or plain. For health reasons, it’s better to choose almond milk without any sugar added. Most brands are also enriched with minerals, vitamins or protein. If you are not eating dairy products, it may be beneficial if you choose products enriched with calcium to make up for any deficiency. Almond milk is very low in fat so you can add almond milk to your diet without any fear of putting on weight.


Kevin Gardner


It's a common obstacle when you're trying to get in better shape – you need to work out, but you feel like there's not enough time in the day. When your daily schedule is already packed, it's difficult to add an hour-long exercise routine.


But there's no rule saying that you need to work out for half an hour or more each time. If you know what to do, you can get a great workout completed in 20 minutes or less, making it easy to stay active with minimal changes to your schedule. Here are three great simple, fast fitness routines that you should consider when you want to work out but you're short on time.


1. Running with Intervals

High-intensity interval training(HIIT) is a popular option for working up a sweat without spending an hour on your cardio. With HIIT, you could complete your workout in 10 minutes or less. All you need to do is switch between periods of high and low-intensity exercise.


You can give HIIT a try with any cardio you like, but this routine uses running. First, you should warm up to get the blood flowing and loosen up your muscles. After that, go through a series where you switch between jogging for 45 seconds and sprinting as fast as you can for 15 seconds. Depending on your current physical condition, you could do this for anywhere from five to 15 minutes.


Feel free to adjust the periods of jogging and sprinting as necessary. If you're unable to sprint for the full high-intensity period, then shorten it. If you're doing it easily, then extend the high-intensity period and shorten the low-intensity period.


2. Circuit Training with Resistance Bands

Circuit training essentially blends cardio with resistance training. You perform typical resistance exercises, such as pushups and squats, but you rest little or not at all in-between them.


Bodyweight exercises are a common choice for circuit training, because it's easy to go from one exercise to the next without delay. To add another element to the workout, you can incorporate resistance bandsinto a circuit routine. These can make certain exercises tougher and assist you in others. For example, if you want to know how to do more pull ups, consider using a resistance band to help with each rep and allow you to do more.


For a five-exercise resistance band circuit, try 20 reps each of set of pull ups, lunges, push ups, squats and bicep curls. Repeat this circuit three to four times for a full workout.


3. Jumping Rope

A jump rope is more than just a playground toy, as it's also an excellent way to do some quick cardio. You could just jump rope for 15 minutes straight, but you'll have a more exciting and effective workout if you try different jump rope moves.


When it comes to jump rope moves, you have your standard jump, jumping on alternating feet, jumping with alternating high steps, switching your feet as you jump and going from side to side as you jump. If you're especially good with a jump rope, you can give double jumps a try.


For a jump rope workout, choose a few moves you want to do and switch between them every three to five minutes. For example, you could start with four minutes of basic jumping, four minutes of side to side jumping, four minutes of alternate leg jumping and close it out with one minute of double jumps.


You can certainly get a solid workout completed in a short amount of time. All you need to do is stay active the whole time and be creative with your exercise choices. Give the routines above a try or use them as inspiration to set up a routine that's entirely your own.