Nutritional Facts of Potatoes – Ezfit Tips

Potatoes are not only yummy but important. It can add to daily diet for healthy with powerful nutrients and antioxidants flavonoids like carotenes and zeaxanthins. One new potato contains just 26 caloriesIt is an excellent source of almost every essentialvitamin B6, minerals which you need even when dieting. Know how all the vitamins and minerals work and where you can get them as a parts of everyday food. This food is recommended to those wanting to lose weight which surprising health benefits of the humble spud. It is good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid. These properties help fight heart disease and promote wellness.   potatoes-ezfit

Health benefits:
Important for reducing the danger of high blood pressure
It can increase brain function depends largely on the glucose level, oxygen supply, various components of the vitamin-B complex and certain hormones, amino acids and fatty acids like omega-3 and reduce irritation in the intestines and digestive track
It helps protect from colon polyps, cancer, control your diabetes and get stronger bones by eating these nutritious spuds
Potatoes can also be useful externally for muscle pain and even helps to cure pimples and spots on the skin.
Smashed potatoes, and still water in which potatoes have been washed, are very good for softening and cleaning skin, particularly around the elbows, and the back of the hands.
Potato slices are also effective for bruises as well as sties that occur on the eyelids
Potato juice is an excellent remedy for sciatica. It aids in building a strong and healthy body and a good treatment for burns, bruises, sprains, skin problems, ulcers, effects of narcotics, prostate cancer, uterine cancer, formation of cysts or tumors and heal gastrointestinal inflammation.
Potato juice helps you to lose weight. Drink one cup of juice daily in the morning before breakfast and 2 -3 hours before going to bed. You can prepare a potato juice hair mask to grow your hair faster in a chemical-free way
Boiled potatoes are low in calories and fat which helps relieve the pain.
The dietary fiber in them increases the bulk of the stool thus it helps prevent constipation, decrease absorption of dietary cholesterol and there by lower plasma LDL cholesterol
It will protect your skin from the toxins in your body
Today, it’s difficult to imagine and diet vegetables without potatoesCheck health care professionals about ways to suitably add potatoes into your daily diet and routine.

Sky Grand Prix 2013 – 3 Day Party

Singapore’s highest Grand Prix Party is back for the second year – watch 3 heart-stopping turns meters away from the circuit as we party from Friday 20 September to Sunday 22 September 2013.

Win diamonds over worth $18,000! To kick off the glamorous F1 season in Singapore, we invite all ladies who enter the venue to enjoy a complimentary glass of champagne on us. A cherry will sit at the bottom of each champagne flute. A few lucky ladies will find a prize in their cherry – Brilliant Cut Heart Shape Caraters Diamonds worth $18,000 from Caraters by Syddall Diamonds.

Come for the bubbly and bling but stay for the after-party as DJ Joy, DJ Dan Liu, DJ Triphinia, DJ Modium and DJ Ian Sneaks take you till the wee hours of the first day of F1 in style.
Catch the qualifier race on the big screen against the backdrop of an unobstructed view of the race roaring through the city for the dinner seating from 7.30pm -10pm followed by a showcase of luxury brand featuring 16 stunning models.

After the show, get ready as American DJ Michael Venezuela brings the beat of the Bronx to the dance-floor along with fellow headliner DJ Dowager, alongside DJ Dan Liu, DJ Ian Sneaks, and the stylish DJ Sebastian Ferarri.

End the exciting weekend on a high note. Catch the final race live from 7.30pm – 10pm followed by the city’s essential post-race-party with five of Singapore’s most popular DJs as we feature DJ Angie Vu Ha, Asia’s sexiest Supermodel DJ and Miss Playboy Social October 2012 Winner. Dinner seating is available.

DJ Lineup – DJ Love, DJ Angie Vu Ha, DJ Blade and DJ Sebastian Ferarri
VENUE: Located on Level 43 of Financial Centre, Zafferano overlooks the Marina Bay District. Zafferano’s open air balcony area boasts a Stunning 180 degree Paranomic View of 3 track Turns.

For more details, tickets and table reservations, visit


Banana Bread, Recipes for Kids

Prepare Time: 90 minutes
What you need:

  1. Two Eggs
  2. 1¾ c. sifted flour
  3. Two tsp. baking powder
  4. Quarter tsp. baking soda
  5. Half tsp. salt
  6. 1/3 c. vegetable oil
  7. 2/3 c. sugar
  8. 1 c. mashed bananas

Gear and supplies:

  1. You’ll need help from your adult assistant
  2. Mixer
  3. Sifter
  4. Spatula
  5. Small bowl
  6. Medium-size bowl
  7. Large Bowl
  8. Bread pan coated with nonstick cooking spray
  9. Cups & Spoons

What to Do:

  1. Preheat the oven to 350°F (180°C).
  2. Beat eggs well in a small bowl.
  3. In a medium-size bowl, sift together the flour, baking powder, baking soda, and salt.
  4. In a large bowl, add the vegetable oil. Add the sugar a little bit at a time, and continue beating until the mixture is fluffy.
  5. Add the eggs to the mixture in the large bowl and beat well.
  6. Add some of the flour mixture to the large bowl and beat well. Then add some of the mashed bananas and beat some more. Continue adding flour, then bananas, then flour, then bananas, until everything is mixed in.
  7. Pour mixture into the baking pan. Bake for 70 minutes.
  8. Flip your banana bread out of the pan, let it cool for a bit, and cut it into slices to eat and share!

How much does this recipe make?

16 Slices

Nutritional analysis:

  1. 145 calories
  2. 2 g protein
  3. 5 g fat
  4. 24 g carbohydrate
  5. 1 g fiber
  6. 27 mg cholesterol
  7. 155 mg sodium
  8. 37 mg calcium
  9. 0.8 mg iron

Vanan Sky is a personal trainer Singapore for kids & teens. He follow Kids Health, they undertake this content.

Protein Banana Oat Muffins Recipe

Everybody loves a good tasting muffin and everybody

love and healthy good tasting muffin! These banana oats

Oats muffins are delicious and high fiber in too.


1 cup oats

1 scoop whey protein powder (optional)

1 banana (mashed)

1/4 cup natural applesauce ( I will post the recipe for homemade applesauce)

2 egg whites

1/2 tsp. baking powder

1/2 tsp. baking soda

Cinnamon (optional)

Makes 6 to 7



  • Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone or foil liners, (spray liners if using).
  • Place all of the ingredients in a blender, (or food processor), and blend until mixture is smooth.
  • Divide mixture evenly between 12 muffin tins.
  • Bake for 15-18 minutes, or until toothpick comes out clean.
  • Calories per muffin (makes 6 jumbo muffins):

Calories: 225

Fat: 2g

Sodium: 235mg

Potassium: 470mg

Carbs: 30g

Fiber: 6g

Sugar: 6g

Protein 21g

 Health benefits for the recipe:

  • Protein banana oat muffins are delicious and high in fiber too.
  • It’s reduce the fat

Posted by,  Natural Herbal Science, Referred by —> Personal Fitness Trainer – Ezfit Singapore

Avocados Benefits for Babies


  1. The avocados smooth and creamy consistency makes it one of the first fresh fruit’s babies can enjoy.
  2. Simply Mash a Hass Avocado with a spoon and feed directly to baby.
  3. Avocado rich the brain boosting omega-3s.
  4. Omega-3-rich avocados are a great first introduction to solid foods.
  5. Avocados have a buttery, creamy texture that’s easy for babies to mash between their gums.
  6. High calorie content – good choice for growing babies.
  7. Good source of vitamin A, C and E which naturally boosts their immune system
  8. We must limit baby’s salt and sugar intake, avocado is an excellent food to use when introducing seasonings to baby.
  9. Avocado is a wonderful “good fat” food for baby’s brain and physical development.
  10. Sodium- and cholesterol- free, avocados contain valuable nutrients including 8% of the recommended Daily Value (DV) for folate; 4% DV for fiber and potassium, 4% DV for vitamin E; and 2% DV for iron
  11. Avocado is wonderful first food for baby.
  12. Its may be offered as early as 4 – 6 months old. Babies need carbohydrates fats as well as proteins for their growth during the crucial first year and even into the second year.
  13. As you begin to introduce a wide variety of foods, you will find that mashing an avocado and mixing with applesauce, peaches or pears, bananas and even yogurt make a wonderful meal or snack.
  14. A medium size avocado contains approximately 322 calories and up to 30 grams of fat.
  15. 1 cup of avocado puree contains almost 700 calories as it would take approximately 2 avocados to make a cup.
  16. The benefits of avocados far outweigh the “risks”.


Vanan is a certified personal trainer for kids, teens and pregnancy women’s.  He is also provide personal training services in Singapore.

Pregnancy Exercises

Work with a Pre Natal Certified Personal Trainer so that exercises are done effectively and safely.

Interested in pregnancy exercises?

Good for you! Pregnancy exercises can assist you get better your core strength, tone your muscles and prepare for labor.

Begin your pregnancy exercises!

Wall Push-Ups

Squats with Fitness Ball


Leg Lifts


Step Ups


Side Planks


Supported V-Sits


V-Sits with Balance Trainer


One Leg V-sits


Seated Rowing with Resistance Tubing

Seated Rowing with Resistance Tubing

Seated Dead Lifts with Resistance Tubing

Seated Dead Lifts with Resistance Tubing


Vanan Sky is a pre & post natal fitness trainer, Ezfit Singapore. He’s a specialist for executive fit workouts, bridal fitness tips and kids personal training.

High Intensity Workout

High Intensity Workout

  • 100 Jumping Jacks
  • 30 Alternating Forward Lunges
  • 15 Burpees
  • 30 Alternating Side Lunges
  • 30 Seconds of Mountain Climber
  • 20 Plie Squats


Vanan Sky is the Co-Founder of Ez Fit, Singapore. He also runs the website called Ez Fit. He’s a personal fitness trainer for kids & teens. If you’d like to connect with him, check him out on twitter @ezfit or shoot him an email.