Banana powder | Nendran vazhai powder |Infant food recipes | Indian baby food

Banana powder | Nendran vazhai powder |Infant food recipes | Indian baby food

This method of making powder out of raw banana is purely originated from kerala. When I was reading an ayurvedic book,I found out this recipe and felt to try out for feeding my little one when he was 8 months. I was in bit confusion how will it work out as am trying for the first time. But my try was not in vain. I do make this powder and store it for making porridge for my kid.
I have known from others that this powder can also be used for making in ice cream, milk shakes and halwa..... But other than making porridge I have not tried out any other recipes. I do try out sdomne recipes from this powder,when it works out good...surely I will update.


Ingredients :

Raw Nendran banana/plantain -3



Method:

1. Remove the skin of the banana and put inside the water. (This step is done just for the banana not becoming sticky while chopping.
2. Take out the banana from water and cut in thin round slices.
3. Spread in a paper or cloth and allow it to dry in hot sun for about 2 to 3 days.
4. After the slices get dried of they give a sounds like collection of coins. It means that the banana is completely dried.
5. Now grind the dried bananas in a blender to make it a fine powder.
6. Sieve and then store in a container for future use.

Uses:

• This banana powder is used mainly to make porridge for infants from their 6 the month onwards.
• They can also be used in preparation of ice creams,milkshakes and halwa.

How to clean Turkey berry/Sundakkai | Sundakkai cleaning method

How to clean Turkey berry/Sundakkai | Sundakkai cleaning method

 Sundakkai in Tamil is called as the Turkey Berry in English. It is a small tiny vegetable grown usually in house garden which has vital nutritional benefits. This fruit can be consumed/cooked either in the fresh form plucked from the plant or else in dried form. As you all know it is always to take the fresh ones when compared to dried form. This vegetable is really a healthy one which has amazing medicinal benefits and has been used in our traditional cooking over the decades. This can be stored for about 2 weeks when refrigerated.
Very soon coming up with the recipe of making kuzhambu out of it.

Medicinal Facts:

• It has the abiltiy to kill the germs and acts as medicine for Cold and relieves from Problem related to Chest and stomach.
• People with staomach ache, Diarrhea, Piles and Tuberculosis can take turkey berry in their regular diet.
• They also helps in strengthening the Nerves.
• Consuming turkey berry 4 days in a week helps in controlling the Diabetes.

Image Source from Internet

I love this vegetable so much and often use in my regular cooking. Initially I found difficult while cleaning, that is I used to break them without using cover. So the water gets sprayed in dresses and vessels nearby with them spoil/dirty.Also they runs away while beating. Here is a small tip to clean...

 Method of Cleaning:

 1. Pluck the Turkey Berry from teh plant, remove the stalk, wash well with water.

 2. Add them in a small plastic cover and smash/beat well with a hard object to break them.

 3. In the same way break all of then and transfer the broken turkey berry in a bowl.

 4. Add sufficient water and wash properly until the seeds are washed off.

 5. Wash at a maximum of 3-4 times until the water is clear.

6. The turkey berry is now clean and is ready for cooking/frying in oil.

Note:

• Do not clean the seeds completely as they gives a soft texture to the vegetable after cooking/frying.
• If you clean the seeds completely then the outer skin becomes crispy after frying which is not interesting to eat.
• So just wash the extra seeds.
• You can find a change in the color of water after cleaning. 

Sundakkai/Turkey Berry

Urad dal -health benefits | Health benefits of black urad dal

Urad dal -health benefits | Health benefits of black urad dal

 Urad dal is also called as white lentils or black lentils. Also urad dal is found to be used as major ingredient in Indian cuisine for preparing a healthy diet.Black urad dal/lentil is the whole form of urad dal. There is not much difference between black and white lentils other than the outer husk/covering. In white lentil the outer skin/husk is removed.

Availability :

Urad is available in market as black split bean, split and dehusked bean,whole black bean/lentil.

Nutritional facts :

 This serves to be a protein rich dal for the vegetarians providing all the required essential nutrients. They are also easy to get digested.

Black gram is rich in minerals,vitamins and is devoid of cholesterol.

It is a store house of copper, iron , magnesium, manganese, calcium,potassium and many more.

How to use in cooking :

1. Making soft idly
2. Use the black lentils while frying to grind chutneys.
3. Used while making dal makhani
4. White lentils are used along with channa dal while tempering/ tadka.

Split urad dal/lentil

Health benefits :

• Black gram serves to have an Anti-aging property helping to get a fair and flawless skin.
• They acts as Vitalizer for proper hair growth. You can either add in your diet or apply as hair mask.
• Black lentils are found to have the protein,fat and carbohydrate that are required by the human body.
• Black gram is found to be the healthy pulse,as it is rich in iron. They helps to boost up the energy levels and keep us active.
• Urad dal is also good for heart,reduces cholesterol and improves cardiovascular health.
• To have a strong bones consume black urad dal regularly. Urad dal has both soluble and insoluble fibres helping to relieve from constipation
• It increases milk secretion in lactating mothers and also increases the sperm quality and count.

Black and white split lentils

Baby foods :

As they are good source of all vital elements,rich in fiber,easily digestible, urad is basically recommended by doctors to feed the baby in the form of idlys. Any time healthy and safest food is always bagged by idly.

For new mothers :

I will try to update soon the recipe of urad dal kazhi/urad dal balls which is given to ladies after delivary in villages. The scientific reason behind this is to improve the bone strength and maintain the calcium level,which might drop while feeding the babies.

Note :

1. When you compare the nutritional and health benefits,black lentils provide more nutrients. So try to introduce mostly black lentils in your regular cooking.
2. I far I know in our village tradition, we soak the whole black gram and wash many times to remove the outer skin and then grind for idlys. Since this is a time consuming process, we nowadays choose to soak white lentils for idly

References :

Few notes from boldsky and also from books and experts of village ancestral doctors.

Try to intake black gram dal in your diet

Rock salt eat and stay healthy: -

Learn how rock salt is beneficial -

Natural salt is very essential for our body. Yet we all get obnoxious iodine was 

obtained eat sea salt.It is perhaps strange, but it is a reality. 

saline experts say that most people in India made ​​of sea salt and poison harmful to the 

account which is similar to the body. Sea salt is then in itself but it is very dangerous 

and poisonous it is created by combining salt iodine, iodine in the body like a serious 

disease more just go to impotence paltry's the point. 

Best Type halite salt, which is salt hill. Many of the drugs used in Ayurveda Normally 

rock salt to be invoked in use sea salt, high blood pressure, diabetes, paralysis etc. 

are afraid of serious illnesses.In contrast to the use of rock salt has on blood pressure 

control. Because of its purity is used in fast food. 

Historically, the north of the Indian subcontinent salt mineral stone 'rock salt' or 'salt 

Sandhav called' which means' come from areas of Sindh or Indus happen '. Often it 

was the salt came from the same mine. सेंधे नमक को 'लाहौरी नमक' भी कहा जाता है 

क्योंकि 

यह व्यापारिक रूप से अक्सर लाहौर से होता हुआ पूरे उत्तर भारत में बेचा जाता था। 

भारत मे 1930 से पहले कोई भी समुद्री नमक नहीं खाता था विदेशी कंपनीया भारत मे नमक के 

व्यापार मे आज़ादी के पहले से उतरी हुई है ,उनके कहने पर ही भारत के अँग्रेजी प्रशासन द्वारा भारत

 की भोली भली जनता को आयोडिन मिलाकर समुद्री नमक खिलाया जा रहा है सिर्फ आयोडीन के 

चक्कर में ज्यादा नमक खाना समझदारी नहीं है, 

क्योंकि आयोडीन हमें आलू, अरवी के साथ get along with green vegetables. 

, it is found in white and red. The white salt is perfect. It is good for the heart, Deepan

 and
assist the digestion in, tridosha sedative effect Shitwiry cool with that, is lighter in 

digestion. The digestive juices are Bdhte. Diseases of the blood disorder, etc. are 

forbidden to eat salt in it which can also be used. The bile-defeating and is beneficial 

for the eyes. Diarrhea, diseases and Rhyumetijm in Krimijny is pretty useful.

You may not know these 10 amazing benefits of basil

Health Benefits of Basil

Basil not only holds religious significance, but also has many health benefits. Many scientific researches have confirmed the properties present in basil. The medicinal properties of Tulsi in India since the earliest times is very important. Here's something similar about properties which are beneficial to our health.

To cough flying-touch

Basil leaves helps to clear phlegm. Chewing tender leaves of basil with ginger relieves cough-cold. Drinking tea boiled with basil leaves sore throat turns away.

Improve skin, as Snware

Thaimol element is found in basil, which is helpful in removing skin diseases. Basil and lemon juice mixed in equal amounts by applying heat spot and sores on the face are fine. And in the texture of the face become.

Found in headache relief

Basil relieve headache from drinking the brew. Juice of basil leaves daily morning and evening taking a teaspoon of honey Arddhkpali such diseases are covered in 15 days.

Diarrhea and vomiting routed away

Small cardamom, ginger juice and basil leaves mixed in the same measure does not take vomiting. Diarrhea basil leaves mixed with cumin roasted with honey three times a day benefit from a lick.

Say bye-bye to stress

Tnavarodhi properties are also found in basil. Stress research has confirmed the benefits of basil. 10-12 basil leaves plenty of daily mental efficiency and increases your ability to fight stress.

Eyes shining awaken

Eyes problem of vitamin A deficiency occurs. Eye problems basil juice is extremely beneficial. Irritation of the eyes proves to be very effective in extracts of basil. Brunette basil infusion daily at night should put two drops in the eye. However, you are advised that this measure must consult your eye doctor before trying to take.

All hear clearly

Ear to ear problems such as bleeding, pain and hearing loss, etc. Tulsi is very rewarding. Basil juice mixed with camphor putting it mildly ear pain is cured by heating. Rubbing the leaves of basil juice in temporal pain would benefit a lot.

Will not have shortness of breath

Tulsi is useful in treating respiratory problems are significant. Honey, ginger and basil from drinking the brew was created by merging bronchitis, asthma, cough and cold relief.

Will Bad breath away

Infection of the mouth by chewing a few leaves of basil day goes away. Dry leaves of basil mixed with mustard oil to clean teeth does not come from the stench of breath.

Kidney stay fit

Basil strengthen kidney. The extracts of Tulsi leaves boiled in kidney stones over. This extracts the honey from intake to 6 months with routine urine calculus is out of the way.

Men home remedies for healthy skin

Men's healthy skin

Rough and Tough to be a time when only men were identified. But now it is not round. Now the desire to look beautiful not only women, but men too. He'd also get their skin healthy and beautiful. Just shave the face polishing round today's era is gone now, 'Hi handsome' and 'Number One' to be seen. Let us know if men home remedies for healthy skin.

Amazing Benefits of besan

Men are stronger than women's skin. So you have to work harder to take care of her. Frequent use is made of besan face pack to remove wrinkles caused by aging in men can be. Add a little flour paste mixed with warm water to make it back, wipe the skin. Now put a spoon of honey from the bottom upwards. Wash after half an hour.

Remove dead skin by scrubbing

Dead skin, black heads and white heads at least twice a week to remove scrub. It will then glow to the face, the skin will be too young. Scrub made from rice is especially true for men. Anti-oxidant found in rice is plentiful. Nikharta to the texture of the skin. Two large spoonfuls of yogurt to make it half cup rice flour mix and apply to the entire body before bathing, wash after 10 minutes.

Note Before shaving, sir

Men are often more difficult to shave because their skin is hard. Before I shave, shaving gel or Find lemon juice. It becomes easy to shave well aware of that too much use of the foam causes damage to the skin.

Amazing barley flour

Intrinsically oatmeal skin smooth, bright white and makes. So to make the facial skin supple face pack made from barley flour can be used. By creating a thick paste of oatmeal and honey for face, neck, hands put on. After a little dry, apply a paste of yogurt on top of the paste. Approximately 30 minutes later a warm face, neck, hand wash.

Tomato helpful

Likopen element is found in the skin of tomatoes which also acts as the Anti-Aging. Beauty experts say that the tomato honey in the face harness and put it on your face. It will take daily and consistent difference by applying your skin will look young. If your skin is oily face pack made of tomato and lemon. For this, a tomato and lemon juice mixed Lga on the face except the eyes part.

Magic on the skin of apples

Apple is very beneficial for men's skin. Apple and honey into a fine paste and mixed with barley flour to make paste. Apply this paste on the face. 30 minutes after applying the paste on the face and wash with mild warm water, so that the face appears attractive.

Miracle of the skins of oranges

Chilko pack of orange males greatly helps in removing acne. The skins of oranges to pack dried in the shade, make a paste Barik. Double the amount of powder in the paste, make a paste by mixing multani clay. This paste paste on pimples to fifteen minutes after soaking in water. Ten minutes after starting to wash the face with lukewarm water.

Remove stains from papaya Yun

Papaya on your face to keep the digestive action creates too immaculate. Many times men are black spots on the face is black. Papaya is very beneficial for them to allocate tasks. If you have dark spots on your face, cucumbers, papaya and tomato juice mixed with equal amounts to paste on the face. After twenty minutes putting on face cream face wash with cold water. The constant usage will gradually disappear and your face all spots in the skin will glow too.

Lively pack of eggs

Eggs also can be used to keep the skin healthy. Shuffle the pack and make it to the egg-white to squeeze a little lemon. Now part of the face except the eyes pack and put it on the face and neck. After ten minutes, rinse it with cold water. Rome begins her holes open egg-white skin, the loose skin begins her work. This is great for the skin wrinkled face pack.

The health benefits of fish oil: 7 ways it heals you

It’s no secret that fish oil keeps inflammation down and your digestion in check. But what you may not know is that its benefits can impact everything from city living and bone density to fat burning and brain power. Here are seven things you may not know about the benefits of fish oils and how you can go about ensuring you get enough each day:

1. Protect yourself from air pollution
Who knew that one of the many benefits of fish oil includes protecting your heart from air pollution? According to a 2012 American study it’s true. Twenty-nine healthy, middle-aged adults received either 3 g of fish oil or a placebo daily for four weeks and were then exposed to unclean air for two hours. Researchers found that those who took the fish oil didn’t have the same negative responses as those who only took the placebo.

Bottom line: Omega-3 fatty acid supplements offer protection against the adverse cardiac and lipid effects associated with air pollution exposure, which makes them a must especially if you live in the city.

2. Reduce symptoms of osteoarthritis
According to a University of Bristol study, omega-3 fish oil could significantly reduce the signs and symptoms of osteoarthritis. Omega-3-rich diets fed to guinea pigs, which naturally develop osteoarthritis, reduced the disease by 50 percent compared to those who ate standard diets.

Bottom line: If you have joint pain of any kind, you can cut the inflammatory process in half by taking fish oil daily.

3. Reduce the signs of aging
Growing evidence suggests that telomere shortening (the DNA at the end of your chromosomes) can inhibit stem cell function and cellular regeneration causing unhealthy aging. A 2010 study uncovered a link between blood levels of fish oil and the rate of telomere shortening over five years, suggesting an explanation for the protective effects of omega-3 fatty acids.

Researchers from the University of California, San Francisco studied more than 600 patients and found that the higher the blood levels of fish-derived omega-3 acids in patients with coronary heart disease, the longer the telomeres.

Bottom line: Adding fish like salmon to your diet at least twice a week is a great way to boost your omega-3 intake.

4. Improve fat burning
When Peter Howe and his colleagues at the University of South Australia studied the effects of diet and exercise on the body, they found fish oil supplements and exercise made for a powerful fat-loss combination. During the study, overweight and obese adults with metabolic syndrome, and a greater risk of heart disease, took omega-3 fish oil daily in combination with moderate aerobic exercise three times a week for 12 weeks. Body fat stores, particularly abdominal fat, were significantly reduced in the fish-oil-plus-exercise group, but not in those who used fish oil or exercise alone.

Bottom line: The insulin-sensitizing ability of DHA, the anti-inflammatory benefits of EPA, and the fat burning benefits of both make choosing a supplement containing significant amounts of each a good idea.

5. Boost brain power and memory
Researchers have found positive associations between fish oil supplements and cognitive functioning as well as differences in brain structure between users and non-users of fish oil supplements. Compared to non-users, fish oil supplements were associated with better cognitive functioning during the study. The unique finding, however, is that there was a clear association between fish oil and brain volume in two critical areas utilized in memory and thinking (cerebral cortex and hippocampus). In other words, fish oil use was associated with less brain shrinkage in patients taking these supplements.

Bottom line: A diet lacking in omega-3 fatty acids, may cause your brain to age faster and lose some of its memory and thinking abilities. Add it to your daily supplement list to keep your brain healthy through the years.

6. Preserve lean muscle
Supplementing your diet with fish oil may prevent the muscle loss that commonly occurs in cancer patients who undergo chemotherapy. The trial involved 16 patients who took fish oil (2.2 g of eicosapentaenoic acid/day) and 24 patients who did not. Patients who did not take fish oil lost an average of 2.3 kg whereas patients receiving fish oil maintained their weight. What’s even more interesting is that 69 percent of patients in the fish oil group gained or maintained muscle mass.

Bottom line: Remember, muscle is metabolically active and burns calories even while you sleep. Adding in fish oil will help preserve muscle, even while dieting.

7. Improve bone health
When it comes to maintaining bone density, calcium, vitamin D and magnesium shouldn’t be your only supplements. The omega-3 fatty acid DHA is essential for optimal bone health. Researchers compared the effect of an omega-6 DPA and the omega-3 DHA in the growth of long bones in rats. The results showed that the rats fed the omega-6-supplemented diet had the lowest bone mineral content and bone mineral density compared to the rats fed the omega-3-supplemented diet.

Bottom line: The authors concluded that omega-3s appear to be a vital constituent of healthy modelling bone and maintaining bone mineral density. In addition to the above supplements, be sure to add in a regular strength training routine to prevent osteoporosis.

I recommend taking three capsules (or one teaspoon) of a high quality fish oil with meals twice daily for reduced inflammation, weight loss, healthy skin and these added benefits. Click here for my recommended brands.

Note on contents of capsules: Each fish oil capsule is approximately 900-1000 mg. The amount of EPA and DHA can vary quite a bit according to the brand, but a good rule of thumb is to add the DHA + EPA and ensure it equals half, or more than half, of the content of the capsule. For example, in a 980-mg capsule, EPA + DHA may equal 500 mg in total. Depending on the situation, you may also opt for a different ratio of EPA to DHA. If your goal is to reduce acute inflammation (such as post-surgery), you may choose a capsule that is higher in EPA, whereas if mood/brain health is your goal (such as during pregnancy), you should select a capsule that is higher in DHA. These are often available in a 6:1 ratio.

Health Benefits Of Swimming

Swimming can offer anyone of any age a huge range of health benefits. You might just feel and look younger, have stronger muscles, and (according to a long time swimmer) better hair. Although you might not have awesome, shiny and chlorine enriched hair, you can find at least ten other reasons to swim.

Swimming gives your body the workout minus the harsh impacts. Another awesome benefit is the living longer factor. You prolong your life and have higher brain activity with a regular swimming program. Control your weight and have a healthier heart plus lower your risk of diabetes, stop asthma symptoms and have a higher quality of life.

Living Longer

Swimming has been proven to be the fountain of youth. The University of South Carolina surveyed and studied 40,000 men for more that thirty-two years. This study found those men who swam regularly had a fifty percent lower death than their non-swimming peers. Following 40,000 men for over 32 years old is a very impressive study. With those types of numbers, swimming is definitely becoming more attractive.

Exercise Stronger

You can work your body in a swimming pool without high impact to your bones and muscles. As you submerge in water you automatically become pounds lighter. If you are immersed just to the waist your body bears only 50% of your weight. Sink to your neck and let the water bear up to 90% of your body weight. How awesome is this! While you are partially submerged, do aerobic exercises. Take a water aerobics class. If you are stiff and sore in muscles and joints or if you are overweight and suffer from arthritis, water is the perfect place to exercise.

That Arthritis Foundation suggests that stretching and strengthening muscles in a pool brings on quick relief. Try swimming a few laps in the pool, do aerobics and see how great you feel. One young lady with rheumatoid arthritics claimed she was pain free when in the water.

Swim and exercise in a heated pool and the warm water will help arthritis sufferers loosen up tight and stiff joints. Those with rheumatoid arthritis do receive huge benefits to health when they swim and participate in hydrotherapy. Swimming also reduces the pain of osteoarthritis.

Stress Reduction and Brain Building

No one in the world is immune from stress and everyone needs to build brain power. As you merrily swim laps and do water aerobics you are also gaining the advantage of feel-good chemicals releasing throughout your body. These endorphins are one of swimming’s happiest side effects. You can relax, enjoy a “natural high” and feel good all at the same time. Swimming brings on the relaxation response that is also found in yoga class. The constant stretching and relaxing of muscles combined with rhythmic deep breaths is the key. Mediate as you swim laps with only the sound of your own breathing circling your brain. The splash of the water acts as a chant and drowns out distractions.

Change your brain for the better by hippocampal neurogenesis. If you are stress free or in the process of reducing stress by swimming, the brain is replacing those stressed and dead brain cells. Build stronger brain cells by participating in stress-relieving swimming. “Nothing is better than swimming laps,” states a former high school swimmer. “All the boy problems, the school problems, and the life problems just go away when I am in the pool.”

Control Your Weight

Swimming is one of the most recognized calorie burners around. It is awesome for keeping your weight issues under control. It is difficult to determine the number of calories you burn when swimming; this depends on your own physiology and the intensity you swim. A general rule: for every ten minutes of intense swimming you burn up to 150 calories. Swim the freestyle and burn 100 calories and the backstroke will take away 80 calories. To increase calorie burn utilize interval training in your workout. Work hard for short bursts of time and then rest. Swim fifty yards, rest, swim 100 yards rest, and so on. Keep the pattern going until you can swim up to 300 yards. If you think you will never reach this goal; think again. Swimming tends to come easier than you think.

Muscle Tone Improvements

If you think that swimming is purely recreation, think about the dolphin and competitive swimmers. You have probably never seen a flabby dolphin or a fat competitive swimmer. Swimming is one of the best ways to increase strength plus muscle tone. A physical trainer recommended swimming to an overweight man to improve his stomach line. This man argumentatively said, “I don’t want to change my clothes and get wet.” Oh come on now! When was exercise ever perfectly convenient?

Running might be drier, but when a runner runs around a tract your body is charging through air. A swimmer is propelling through a medium that is ten times denser than air. Every stroke and kick is a resistance exercise. Resistance exercises are the best ways to build up strength and muscle tone. If you are menopausal, swim! It will improve your bone strength.

Yoga-Like Flexibility

Exercise machines only work on one part of your body at a time. Swimming gives you a wide range of motion to keep your joints and ligaments flexible. Your arms move in a wide arch, hips are engaged and legs cut through the water. You also twist your head and spine from side to side as you swim. With every stroke, you are reaching forward and lengthening your body. Body length makes our body more efficient in the water and gives a good stretch from your head down to your toes.

Stretch before and after swimming. The more you swim the more you will be able to balance, be flexible and swim longer. If you want to take a yoga class, your swimming exercises will help you look much more graceful.

Asthma and Swimming

If you have asthma, take up swimming. The moist air gives your lungs a chance to work out in an asthma friendly atmosphere. Lung volume and proper breathing techniques are some of the reasons asthma symptoms disappear with a swimming regimen. If you want you or your child to have a better quality of life without the snoring, mouth breathing and emergency room visits due to the inability to breathe during cold and allergy seasons, take swimming lessons.

Heart Healthy

One of the most important muscles in your body is the heart. Swimming is an aerobic exercise and provides life-giving exercise to the heart. It gives the ability to pump more efficiently which in turn leads to improved blood flow. Aerobic exercises have also been proven to combat the body’s inflammatory responses that lead to heart disease.

It is advised that you exercise at least thirty minutes a day and you can use swimming. If you only swim for thirty minutes per day your coronary heart disease is cut by almost 40%. Blood pressure, according to the Annals of Internal Medicine, is also improved by swimming aerobically. Swim away high blood pressure, live longer, and avoid coronary heart diseases.

No More Cholesterol

The perfect ratio of good and bad cholesterols in your blood can be provided with swimming. The aerobic power of swimming will raise HDL (good cholesterol levels). In reverse, the bad cholesterols of LDL will be reduced. For every one percent increase in HDL, the risk of heart disease drops by 3.5 percent.

The thin layers of cells that line your arteries (endothelium) have an easier time remaining flexible when you do aerobic exercises and particularly when you swim. Those in their sixties who work out or participate in aerobic exercise have endothelium functions that are similar to those in their thirties. Arteries expand and contract as you swim and keep their hosts healthy and fit.

Lowers Diabetes Risks

Diabetes is rapidly becoming a disease of epidemic proportions. Nothing works better on relieving diabetic symptoms and the actual disease than aerobic exercise. By burning only 500 calories a week, men reduced diabetes risk by 6%. Only thirty minutes of swimming the breaststroke three times a week would burn up to 900 calories. You now have reduced your type 2 diabetes risk by over 10%. Women could reduce their risk by over 15% with the same aerobic swimming program.

If you already are experiencing type 1 or 2 diabetes, swim to increase insulin sensitivity. The American Diabetes Association urges every diabetic to get at least 150 minutes per week of moderate physical activity to augment glycemic control.

With the benefits of swimming in mind, hit the pool, bring your friends and family and make it a friendly competition to see who can swim the farthest and healthiest.