Saturday, June 19, 2021

What happens in your body when you drink one cup of green tea daily?

 the benefits of drinking  green tea daily

green tea

If you are one of those people who do not drink green tea daily, you will definitely change your mind after you know what one cup of green tea a day can do to your body.

Green tea is the least processed type of tea, so it contains enormous benefits and the most important of which is the high amount of antioxidants and beneficial polyphenols.

The physician and orthopedic surgeon in Toledo, Ohio, Anthony Currie says that the tea comes from the Camellia sinensis plant, which contains antioxidants known as “catechins” and most importantly, “epigallocatechin gallate” (EGCG), that has the potential to affect human health and disease, and it is used in many dietary supplements.

Drinking one cup of green tea(245 g) without sugar has several health benefits, it  gives us 2.4 kcal, and it contains B vitamins, iron, potassium, sodium, and zinc, and  along with 29.4 mg of caffeine, It has no sugar and dietary fiber,  green tea is also rich in a group of chemicals, called polyphenols, According to the USDA Food data Central.

The benefits of green tea:

green tea

1-Increase the rate of fat burning:

Green tea contributes to increasing metabolism and thus promotes fat burning in the body.

Regular intake may promote faster weight loss, of course, the results will be better with regular exercises.

It is preferable to take green tea without sugar, you can add a little spoon of honey if necessary.

2-Prevention of colds:

It Helps enhance the functions of the immune system because it has a high percentage of antioxidants.

Polyphenols in green tea, known as Catechins, inhibit the reproduction of the influenza virus, and have a direct effect on the eradication of the virus.

3-Reduce the chances of getting cancer:

Green tea contains the best antioxidants, one of them is polyphenols, which help prevent cancer, due to its ability to attack free radicals that attack the cells of the body, causing cancer.

The physician and orthopedic surgeon in Toledo, Ohio, Anthony Currie says that antioxidants "eliminate free radicals in the body, which are linked to some diseases in the human body, including cancer, Alzheimer's, Parkinson's and others, and it also reduces inflammation.

4-Diabetes type 2 prevention:

The sensitivity of cells to insulin can improve, thus lowering blood sugar levels and lowering the risk of diabetes.

5-stronger teeth:

According to a study published in the Journal of Oral and Maxillofacial Pathology, green tea has an antibacterial effect that can reduce the bacteria that cause tooth decay.

Drinking green tea every day can reduce the severity of cavities teeth.

6-Protecting the brain from aging:

Green tea contains catechins, that enhances brain function, and  because of that green tea helps prevent brain aging and reduces the risk of Alzheimer's disease, dementia, and Parkinson's disease.

7-Reduce the risk of heart disease:

Antioxidants help reduce levels of total cholesterol and LDL cholesterol that causes heart disease, and prevent LDL particles from oxidation, which may contribute to the prevention of cardiovascular disease.

8-Healthier skin:

It contains a micronutrient called epigallocatechin gallate (EGCG).

Some research shows that EGCG contains antioxidants that help prevent sun damage, It also enhances skin hydration, retains moisture, and prevents wrinkles.

also Using it topically has many benefits for the skin.

9-increased attention

Green tea contains caffeine, which helps with alertness and increased attention, and it also helps in improving mood.

Attention: The amount of caffeine in a cup of green tea increases as the temperature of the water used to cook the tea increases; for these reasons, the amount of caffeine in a cup of green tea may range between 30-50 mg.

10- Improve sleep quality:

Green tea contains theanine, which is responsible for improving sleep, as it helps relax the brain by decreasing the stimulation of neurons and reducing stress hormones.

As we said before that green tea contains caffeine, which may counteract the effect of theanine and make sleeping difficult, but the amount of caffeine can be reduced during tea preparation by using lukewarm water instead of boiling water.

How to prepare healthy green tea(video):

Side effects and risks of green tea:

People who are severely sensitive to caffeine can suffer from insomnia, anxiety, irritability, nausea, and an upset stomach.

in rare cases, drinking green tea with high concentration may damage the liver with time.

It is recommended to avoid taking green tea with aspirin; because both reduce the effectiveness of blood clotting.











Sources: Business Insider / women working / /



Wednesday, June 16, 2021

How does sport affect children?

 The importance of sports in children's lives

children and sport


We all know the importance of sports in our daily lives, but what is its importance in the lives of our children? and how much influence does it have on changing the course of their lives for the better way?

All children love to play and have fun; this can be a reason for the regularity and improvement of their lives dramatically.

But if we know the importance of sports for the child, and how it promotes the development of the children’s body from all aspects physical, mental and psychological, certainly all parents will be interested in integrating sports in the lives of their children.


How does sport affect children's lives?

Caring for sports has now become a duty for every father and mother, especially because electronic games have become more controlling on children's mind and behavior.

So integrate the child in organized and team sports will enable him to develop his personality, occupy his time, and increase his physical activities and social skills.


Benefits of sport for the child:

children and sport

1-physical benefits:

-Scientific research indicates that doing sport exercise regularly reduces a child's risk of disease.

-Helps the child gain physical fitness, which reduces the rate of obesity.

-It builds healthy bones, muscles, and joints.

-Improving the work of vital functions in the body.

-It gives the body vitality and activity, which leads to increase the appetite for food and get healthy nutrition.


2- Mental benefits:

-Studies indicate that regular sports activities increase a child's ability to learn.

-Strengthens neurons in the brain and improves memory ability and brain efficiency.

-Increases focus through the child's thinking about how to play and reach to win.


3- Psychological benefits:

-It gives the child self-confidence, participation with others in a game and feeling how the importance of his role in achieving the victory for the team, gives the child great confidence in himself.

-It develops the leadership personality for the child, and this is when gaining the necessary confidence and good handling in situations of pressure during the competition.

-Make the child social and integrated into the surrounding environment.

-The child learns how to properly deal with others by playing with his peers and exchanging words and opinions.

-Learn how to be organized, follow the laws and respect the decisions of the rulers and this is reflected in his behavior at home with his parents.

-Develop the spirit of cooperation, participation, and teamwork, thus the spirit of selfishness will disappear.

-Earning many ethical behaviors, such as patience, honesty, justice, love, and cooperation, because the child is a blank page that accepts what will write on it, and it becomes an essential part of his life.


children and sport

In the end, dear reader, sports are an essential part of the formation of the child, so be a role model for your child and practice sports and make sure your child practices it in the correct manner.

Try to help him choose the right sport for him according to his physical and psychological qualifications, and not force him to do something he does not like.

Sources: / / /



Sunday, June 13, 2021

How to treat dry hair naturally?

treat dry hair easily at home

dry hair

a lot of women complain of the problem of dry hair what makes it has an unpleasant look; frizzy and dull.

long, healthy, smooth, and attractive hair is the dream of every female.

Before we solve that problem, we must know first its causes to avoid falling into it again, and this is the big part of the solution.

Understanding the root cause of dry hair and taking action to deal with these causes may be all you need to get the smooth, healthy hair you desire.

What causes dry hair:

many factors can lead to dry hair such as environmental conditions, hair care habits, and your physical health.

-living in a dry, hot climate or spending a lot of time in the sun or wind

-Malnutrition and lack of important nutrients for healthy hair.

-Excessive use of chemical hair products.

-Excessive use of hair styling tools.

-Excessive washing of hair.

-Using the shampoo not suitable for your hair.

-Hypothyroidism, which is the insufficient production of thyroid hormone; causes dry hair.

-Hair doesn’t get or retain enough moisture.

How to Take Care of Your Hair and get back your healthy hair:

Maintaining healthy hair is relatively easy and simple once you know how to care for it.

you can treat dry hair through simple lifestyle changes:

- Use a good quality of shampoo that suits your hair and avoid shampooing your hair

every day.

- Moisturize your hair every time you shampoo it.

- Avoid chemical hair treatments and hair styling tools as possible.

- If you live in a hot or dry climate, wear a hat when you go outdoors, and avoid long-term exposure to the sun, dry or windy air

- Eat a balanced healthy diet to give your hair the necessary nutrients.

- Work with your doctor to find the best course of treatment for you if you have a medical condition.

- Trim the ends of your hair periodically, every 3 or 4 months.

take care of hair

Use the natural way to treat dry hair:

1- Lukewarm Oil Treatment:

Hot oil treatments are one of the  most effective remedies for dry hair can make custom blends to suit your hair type.

Put 2 tablespoons of almond oil,2 tablespoons olive oil,2 tablespoons jojoba oil,2 tablespoons coconut oil in a bowl.

oil treatment for dry hair

How to use:

-Heat the mix a little bit and Don't overheat it, just make it lukewarm.

-Massage your hair with this oil mixture from your scalp until the end of the hair.

- wrap your hair up in a towel.

Using this treatment once per week will give you softer, shinier, and healthier tresses.

2-Egg yolk and water mix:

This mix conditions your hair shafts and keeps them moisturized.
we need only 2 egg yolks with three tablespoons of water, we mix it very well.

Egg yolk

How to use:

- Apply all over your hair and leave it for 30 minutes.
- Use cool water to wash your hair.
-Do it once or twice per week you’ll see the difference quickly.

3- Coffee dry hair treatment:

Coffee is rich in nutrients and important vitamins for healthy hair; vitamin B2/ B5/B3. Manganese and potassium, Magnesium.

We need :

Two tablespoons of coffee powder.

Two tablespoons of honey

A tablespoon of coconut oil.

A tablespoon of apple cider vinegar.

Coffee dry hair treatment

How to use:

-Mix the above ingredients together well and then distribute the mixture on your hair, starting from the scalp to the ends.

- Leave the mixture on your hair for at least one hour.

- Wash your hair with a suitable shampoo and you will notice the dazzling difference that has happened in your hair, it has definitely become shinier, and softer.

-Repeat this mask once a week, and you will forget the problem of dryness for all.

4-avocado mask:

The avocado works as a great cleanser and is very rich in protein and essential fatty acids as well as vitamin A, vitamin D, vitamin E, magnesium, folic acid, and other nutrients that are essential for hair nourishment.

We need:

-A fully ripe avocado.

-Two tablespoons of olive oil and two tablespoons of coconut oil.

avocado mask

How to use:

-Mash a fully ripe avocado.

-Add to it 2 tablespoons of olive oil and 2 tablespoons of coconut oil and mix them well to get a smooth paste.

-Apply the hair mask on your hair, cover it with a towel, and leave it for 30 min, then wash it.

-repeat this once or twice per week.

5-green tea:

Studies have proven that green tea contains catechins that have antioxidant properties and stimulate hair growth.

It also has anti-fungal and anti-inflammatory properties that can protect your scalp from infections and prevent hair thinning.

We need:

-1/2 tablespoon of dried green tea.

- A tablespoon of coconut oil.

green tea mask

How to use:

-Mix green tea with coconut oil.

-Apply the paste to the scalp and hair and leave it for 20 minutes.

-Wash your hair with cold water.

-You can also consume green tea and you should use this hair mask at least once a week.

6-the Garlic:

Garlic contains many important nutrients that help thicken hair, including fiber and proteins such as vitamin A, vitamin C, and vitamin B.

It also contains calcium, magnesium, and sulfur, all of which are greatly beneficial for hair.

Helps to get rid of dryness that affects hair, which makes hair fall and break

Garlic contains keratin, which is an amino acid that nourishes hair from roots to ends.

We need:

-6 or 7 garlic cloves.

-100 ml of coconut or olive oil.

garlic for dry hair

How to use:

-mash the garlic cloves.

-put it in a bowl that containing coconut or olive oil.

-Store this in a cold and dry place for a week.

-Apply it to your hair and scalp.

- Wash it off after an hour.

-Apply this oil mixture at least once a week.

7-Apple cider vinegar:

Disorder in pH can cause your hair to become dry and damaged. 

Apple cider vinegar (ACV) helps balance the pH of your scalp due to the presence of acetic acid in it. 

Acetic acid also helps keep your hair soft, thus preventing breakage. 

Also, ACV is antimicrobial and can prevent scalp infections.

We need:

-A tablespoon of apple cider vinegar.

-2 cups of water.

Apple cider vinegar

How to use:

-Add one tablespoon of apple cider vinegar to two cups of water and mix well.

-Use this solution to rinse your hair after shampooing.

- Do this once a week.

8-carrot oil:

This oil is a rich source of vitamins A, E, and beta-carotene which are very essential for healthy hair.

It is also anti-bacterial, anti-fungal and has healing properties that can help you deal with dry scalp and hair prone to breakage.

We need:

-6 or 7 drops of carrot oil.

-A drop or two of olive or coconut oil.

carrot oil

How to use:

-Heat the oil mixture a little bit

-Apply the oil mixture o your hair from the scalp to the ends and leave it for  two hours.

-Washing it with cold water and suitable shampoo.

-Do it at least once a week.

Up dated:August 11.2021 / / / / /



Wednesday, June 9, 2021

What is a healthy balanced diet?

 Balanced healthy food

balanced food

A healthy, balanced diet is a wide variety of foods in specific proportions; it includes consuming an appropriate amount of foods and drinks to achieve a healthy weight and a healthy body far away from the dangers of diseases.

Healthy balanced food provides the body with the nutrients necessary to provide the energy needed for the body to perform all its functions to the fullest.

Two main things to follow a balanced diet:

-Eating an appropriate amount of food, commensurate with the burn rate of the individual.

-Eating a wide variety of foods - that's what we mean by "balanced".


The health benefits of a balanced diet:

Boost immunity and healthy growth.

Prevention of many diseases, such as obesity, diabetes, cardiovascular diseases, some types of cancer, and skeletal diseases.

maintaining a healthy weight.

Getting the nutrients that your body needs to function properly.


types of food:

1-Foods that give the body energy as sugars, sweets, vegetable fats, grains…

2-Strengthening the body's immunity such as Vegetables, fresh juices, fruits…

3-body building food; Which works on building the body and body cells such as proteins…

balanced diet


 Most of your daily calories should come from these five groups:

  • vegetables
  • fruits
  • grains
  • protein
  • dairy


The calorie content of vegetables is low, while they contain large amounts of vitamins, minerals, and other important nutrients for the body and it includes five subgroups:

  • leafy greens
  • red or orange vegetables
  • starchy vegetables
  • beans and peas (legumes)
  • other vegetables, such as eggplant or zucchini.

you have to choose a variety of vegetables to get enough nutrients but take care of the way of cooking because cooking may remove some of their nutritional value.
avoid frying, and adding unhealthful fats to a dish.



It is rich in all nutrients; Such as vitamins, minerals, iron, and salts, in addition to carbohydrates, sugars, fiber, potassium, and folic acid.

Fruits are  high in sugar, but this sugar is natural, and they’re less likely to cause a sugar spike.

Juice contains fewer nutrients comparing by fresh fruits. try always to opt for fresh or frozen fruits, or fruits canned in water instead of syrup.

Nutritionists recommend eating approximately 250 grams of fruits every day.

Fruits benefit the body's organs:

Bones: apple, pear, strawberry, and plum.

Eyes: All fruits are yellow and orange.

Brain: cantaloupe, orange and red fruits.

Blood vessels and heart: all kinds of fruits.

Colon and reproductive system: apples, pears, plums, and strawberries.

Facial skin and skin in general: pear, cantaloupe, apple, and strawberry.

Lung: all kinds of fruits.

Blood and intestines: apples.


There are two subgroups, whole grains and refined grains

Refined grains:

They are modified from their natural composition, the modification process generally involves the mechanical removal of bran and germ.

also, tend to have less protein and fiber, and they can cause blood sugar spikes.


Whole grains:

are rich in nutrients as protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). they help to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

so try to eat Whole grains daily and avoid as you can the refined ones, however, it is suggested that grains should make up only a quarter of your plate.

Whole grains include:

quinoa ,oats ,brown rice ,barley ,buckwheat.


Protein helps the body to build and repair cells and tissues.

Protein is a major component of the skin, muscle, bone, organs, hair, and nails

so eating protein daily is very important for your body.

2015–2020 Dietary Guidelines for Americans suggest that protein should make up a quarter of your plate.

There are two subgroups: Animal protein and Plant-based protein.

Animal protein:

  • red meats, such as beef and mutton
  • poultry, such as chicken and turkey
  • fish, including salmon, sardines, and other oily fish

according to some research, processed meats and red meats may increase the risk of cancer and other diseases.

Plant-based protein:

Nuts, beans, and soy, lentils, beans, peas , almonds, sunflower seeds, walnuts, products are good sources of protein, fiber, and other nutrients.

Tofu, tempeh, and other soy-based products are excellent healthy alternatives to meat.


dairy is a healthy food that provides high levels of essential nutrients that our bodies need for good health.

Dairy products contain  Protein, calcium , vitamin D.

consuming low-fat versions whenever possible is the best choice.

Low-fat dairy and soy products include:

  • ricotta or cottage cheese
  • low-fat milk
  • yogurt
  • soy milk

Foods should be avoided:

It includes foods that should be avoided or reduced as much as possible

-Processed foods that contain additives that are harmful to health.

-refined grains.

-Add sugar and salt.

-Red and Processed Meat.


-trans fats.


things should  pay attention for:

-Not all foods are suitable for people who suffer from some diseases such as diabetes or blood pressure and others diseases they should follow the doctor’s advice to know what is best for them.

-Drinking enough water is essential to achieve the desired balance.

-Daily exercise is required even if you eat from the five groups mentioned above, there are high-calorie foods and you have to burn extra calories to keep the healthy weight.









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Wednesday, June 2, 2021

home workout

 7 exercises for home workout

home workout

Having a stylish body and an attractive appearance is one of the things that many people strive for.

Not having enough time to exercise makes home workouts the perfect solution for many people.

You do not have to go to the gym again, you do not have to pay for a gym membership every time.

Now in your own home, you can easily start your home workout and get a good sweat on, build muscle or lose some weight; whatever your goal be.

Performing correctly and exercising daily with a good plan helps to boost lean mass.

Home workout is including strength training and cardio exercises.

Today we will talk about Beginner home workout.

Beginner Home Workout

At this level, you don't need equipments; you only need a sports mat and a rope.

do 3 sets of 10–15 repetitions for each exercise, work gradually in the beginning until you can reach the goal three sets of 15.

Today we offer you 7 important exercises easy to practice:

We start with warming up , we can jump rope for 2 min as a warming up.

1-Jump rope 

jump rope

is a cardio sport that helps you to elevate your stamina and it is a great way to burn calories and get rid of excess fat, thus helping you reach your ideal weight.

In the beginning, do not push yourself too much, practice jump rope  for 1-3 minutes daily until your body gets used to it, and gradually prolong the duration of the exercise.



push up

Doing the push up correctly gives you good results

Avoid doing the exercise quickly

It is very important to keep your feet, pelvis, neck, and head connected straight, even while moving the body down and up to perform the pushup, you must keep the body straight.

The ideal position for a pushup is putting your hands slightly wider than the shoulder and straight; and do not move the shoulders during moving.



Squat exercises help strengthen the muscles of the lower body

How to exercise it correctly?

Spacing the legs and knees slightly apart

put your hands on either side of the body, or stretch them in front of the body while doing the exercise

Going down with the buttocks, as if you want to sit in a low chair

When descending, the back is straight and forms a sharp angle with the ground.

do not let The knees Exceed the level of toes.


4-Triceps Dips

Triceps Dips

To tighten the shoulder muscles

in this exercise we can use the chair, put your hand on the seat next to your hips

lift your body by pressing into your palms and slide forward just far enough that your butt clears the edge of the chair

Lower your body by making  your elbows are bent between 45 and 90 degrees

push yourbody back up to the starting position.

You can start five times in a single exercise, then you can increase the number day after day.


5-Hip Lift

hip lift

This exercise strengthens the muscles of the back and legs

It is performed by lying on the back and bending the legs to make the knees towards up and feet on the floor.

Extend the hands to the side of the body and by using only the feet and legs, lift the hip and torso up.


6-Wall Squats

wall squats

are one of the best lower body exercises you can do at your home.

stand with your back to a wall and sink down to a seated position with your thighs parallel to the floor as if you seat on chair

Let the wall support your back and stay for 30 seconds.

Do it 3 set and by time increase the time of exercise.




Planks are one of the most effective exercises you can do at your home.

It is a strength exercise that  directly strengthens the abdominal muscles, and indirectly strengthens the back and some of the shoulder muscles .

Begin by holding the plank position for 15 seconds. By time, progress to 30 seconds and eventually 90 seconds.


General advises

for a good result, you have to work out three times per week.


In the beginning, exercise according to your ability and gradually increase the intensity and number of times to execute the exercise until you reach the required level.

You want to move to the next level, we advise you to watch free videos of trainers, there are many of them on youtube.

But if you are looking for an integrated professional program, you can order it now from here.

Based on your goal of the exercise, make sure you have proper nutrition, which has the largest part in obtaining the required body.

Whether losing weight or building muscle, the kind of food varies from one goal to another.






Sources: / / /



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