TOP 15 Omega-3 Rich Healthy Foods !!

Omega-3 is really very Important for a Healthy body , and a good Nutrition system

And also it has many benefits for the human body , here is some Omega-3 Benefits :

- Omega-3 benefits your heart health .

- Omega-3 normalizes and regulates your cholesterol triglyceride levels .

- Omega-3 affects your child's learning and behavior .

- Omega-3 has been found to save the lives of children going through Short bowel syndrome ( SBS ) 

Now Here is , Top 15 Omega-3 Rich Healthy Food 

and the amount of omega-3 on it in mg :

1. MACKEREL 

1 cup cooked = 6,982 mg

2. SALMON FISH OIL 

1 tablespoon = 4,767 mg 

3. COD LIVER OIL 

1 tablespoon = 2,664 mg

4. WALNUTS 

1/4 cup = 2,664 mg 

5. CHIA SEEDS 

1 tablespoon = 2,457 mg 

6. HERRING 

3 ounces = 1,885 mg 

7. SALMON 

3 ounces = 1,716 mg 

8. FLAX SEEDS 

1 tablespoon = 1,597 mg 

9. TUNA

1 tablespoon = 1,597 mg 

10. WHITE FISH 

3 ounces = 1,363 mg 

11. SARDINES 

1 can = 1,363 mg 

12. HEMP SEEDS 

1 tablespoon = 1,000 mg 

13. ANCHOVIES 

1 can = 951 mg 

14. NATTO 

1/2 cup = 428 mg 

15. EGGS YOLKS 

1/2 cup = 240 mg 

Thank you for reading this Article , and we hope it helps You to improve your health , Because Your Health it is Our Priority 

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The Tea Temperature Secret That Will Allow You To Make The Perfect Cup Every Time !!

Because the TEA has many benefits for the human body 

When it comes to throwing together an easy breakfast, making tea is high up on the list. Preparing a cup is seemingly difficult to mess up—boil water, add a tea bag, and sip away. The “just add water” mentality can make people think that tea is a no-brainer of a beverage. Yet, when true tea connoisseurs make tea, they are well aware that making a solid cup depends on careful consideration of the details. It all starts with the water temperature for tea; water is the main vehicle for the drink, after all. This concept making sure the tea temperature is correct is right in line with the science of water and coffee.  

Hot water might seem like nothing more than, well, hot water. But there’s more to it than that. “Boiling is responsible for oxygenating the water, bringing out the best flavors of the tea,” says Donna Lo, co-founder of Far Tea Leaves, a tea cafe in Berkeley, California.  

This doesn’t mean that a vigorous boil will yield the best cup, though. Lo says that this will actually tire the water out, causing your tea to have a flat or dull taste. It’s best to stick to a gentle boil, which will bring in just enough oxygen.

Temperature also matters, and it depends on the type of tea you're drinking. After all, much like breakfasts, not all teas are created equal. Lo offers a fun rule of thumb: Pay attention to the size of the bubbles to figure out when it’s time to stop the boil. 

“For delicate green teas, stop boiling when the bubbles are the size of crab eyes,” she says. “For the warmer water demanded by oolong, wait until the bubbles grow to the size of fish eyes.” What about for hot black tea, which can take higher temperatures? “Wait for the rolling boil of dragon eyes before infusing.”

Yes, you could also just grab a thermometer and measure water temperature for tea with extreme precision. Water for white and green teas should generally be between 170 and 185 degrees Fahrenheit. Oolong should be brewed between 180 and 190. And black and herbal teas should be brewed between 208 and 212 degrees. However, something tells me that the eye analogies will make for a more interesting morning.

Cooling time is just as important. Lo states that while strong black teas can work with water near the boiling point, oolongs and greens require more cooling time. Patience is key, eager tea drinkers.

With these handy tips and tricks, you can make the most out of your daily cup of tea. You also have an excuse to outshine those coffee snobs, once and for all.

Here is some Benefits of  TEA :

• Tea contains antioxidants. ...
• Tea has less caffeine than coffee. ...
• Tea may reduce your risk of heart attack and stroke. ...
• Tea may help with weight loss. ...
• Tea may help protect your bones. ...
• Tea may keep your smile bright. ...
• Tea may boost the immune system. ...
• Tea may help battle cancer.

Thank you for reading this Article 

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10 WEEK WORKOUT PLAN

  Many people are trying to get a good body , but you should know that genetics plays a huge role . Now that doesn't mean you can't get a very good or a perfect body , but you have to be realistic . The right exercises won't give you your celebrity's body , but they can help you improve the one you have .

Here is a Ten week Workout Plan that will take you body to the next level :

.MONDAY 

                    

- 150 Jumping Jacks  

- 50 Crunches

- 20 Triceps  Dips  

- 15 Squats 

- 20 Lunges ( each leg )

- 70 Russians twists
- 20 Standing calf raises
- 5 Push ups
- 30 Second plank
- 10 Lunge splits jumps

. TUESDAY 

- 80 Jumping Jacks

- 50 Vertical Leg Crunches
- 20 Set-ups
- 15 Triceps
- 20 Squats
- 10 Side Lunges ( each leg )
- 15 Leg Lifts ( each leg )
- 50 Bicycles
- 15 Wall Lush-Ups
- 40 Russian Twists

. WEDNESDAY 

-  90 Jumping Jacks
- 20 Triceps Dips
- 10 Sit-Ups
- 30 Bird-Dogs
- 30 Second Plank
- 30 Squats
- 40 Crunches
- 10 Oblique Crunches ( each side )
- 20 Standing Calf Raises

. THURSDAY 

-  100 Jumping Jacks
-  25 Vertical Leg Crunches
- 20 Squats
- 20 Wall Push-Ups
- 20 Russian Twists
- 15 Second Side Planks (Each Side )
- 10 Lunge Split Jumps
- 5 Jump Squats
- 40 High Knees
                    
. FRIDAY 

- 60 Jumping Jacks
- 40 Crunches
- 10 Sit-Ups
- 10 Tricep Dips
- 20 Side Lunges ( Each Side )
- 15 Incline Push-Ups
- 10 Oblique Crunches ( Each Side )
- 30 Butt Kickers
- 5 Jump Squats
- 15 Jack knife Sit-Ups

. SATURDAY 

- 50 Jumping Jacks
- 20 Squats
- 100 Russian Twists
- 5 kneeling Push-Ups
- 1 Minute Downward Dog
- 15 Jack knife Site-Ups
- 10 Lunges ( Each Leg )
- 10 Side Lunges ( Each Side )
- 20 Bird-Dogs
- 20 Inner Thigh Lifts ( Each Side )


. SUNDAY 

- 45 Jumping Jacks
- 15 Squats
- 5 Jump Squats
- 50 Russian Twists
- 30 Second Plank
- 10 Standing Calf Raises
- 5 kneeling Push-Ups
- 30 Seconds Superman
- 10 Lunges ( Each Leg )
- 40 Crunches

. CARDIO ( by week )

- 1 min run , 2 min walk (7x)
- 2 min run , 2 min walk (5x)
- 3 min run , 2 min walk (4x)
- 5 min run , 2 min walk (3x)
- 6 min run , 90 sec walk (3x)
- 8 min run , 90 sec walk (2x)
- 10 min run , 90 sec walk (2x)
- 12 min run , 1 min walk
- 8 min run ,15 min run , 1 min walk , 5 min run 10 run
- 20 minutes continuously

That's it 

We hope that this 10 week program will help you to improve your BODY , and feel comfortable in your body , Thank you so much for raiding this article .

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TOP 10 HABITS THAT MAKE YOUR LIFE A HEALTHY ONE

Habits are the basis of your success - or maybe your downfall. 

  

First what means a habit , it's a usual way of behaving :  something that a person does often in a regular and repeated way . There are two types of Habits :

 1) Good Habits ( = healthy , successful life )

 2)Bad Habits ( =  unwholesome , bad life )

Many people try desperately to break bad habits , but in order to do that we need to replace them with good Habits , otherwise it won't work .

Here's the Top 10 good Habits that will make your life a healthy successful life :

1. EXERCISE

Aim to exercise three times every week . Don't focus on the end goal just start off with creating a routing .

2. MAKE PLANS 

Failing to plan is planing to fail ! Make a commitment with your self and get in the habit of fulfilling that commitment each week .

3. SLEEP WELL 

Sleep is vital to a healthy lifestyle . You can survive on four hours sleep per night but your body won't thank you for it . Aim for 7-9 hours per night .

4. MEDITATE 

Find a quiet place to relax and switch off your mind and focus on taking deep breaths for 5-10 minutes .

5. LISTEN TO MUSIC 

Listen to your favourite artist or to a song that take you to your "Happy place" can really put a smile on your face , be an amazing stress reliever .

6. GET UP EARLY 

Make an appointment with your self every morning . Don't press the snooze button , get up and plan a great day and head off to work with plenty of time to spare .

7. AVOID ALCOHOL 

Alcohol is really bad for both your physical health and psychic health , and those two are the most important principles of a successful life .

8. LAUGH MORE

Don't take life too seriously , laughter really is the best medicine to unwind the stress and have fun .

9. EAT HEALTHY 

Your diet is only one part of the equation but it just may be the most important . Your are what you eat .

10. ACT LIKE A KID 

Make this things more fun , playful and enjoyable and you will get so much more from each of them .

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