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.

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

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.

How to Get Six Pack?

Innovative Restorative PT for Soldiers on profile

Innovative Restorative PT for Soldiers on profile (Photo credit: U.S. Army Korea (Historical Image Archive))

10 Secrets About Your Metabolism That Can Help...

10 Secrets About Your Metabolism That Can Help You Lose Weight! – Interval Cardiovascular Exercises (Photo credit: UrbaneWomenMag)

Getting six pack is not an easy job.  If you want to get six pack you must have dedication for hard work. If you are dedicated you will get it easily otherwise you can’t make it. Here we write about some tip to get six pack. If you want six pack you have to concentrate on two things that are LOSE WEIGHT and BUILDING MUSCLE.

Tips to get six pack:

Once you are keen on getting six pack, weight loss will be easy,  eats  healthy diet and exercises more. Here I briefly explain about that, losing weight by burning off more calories from your body.

How to burn off more calories?

Jumping rope is a great cardiovascular exercise!

Jumping rope is a great cardiovascular exercise! (Photo credit: Malaika Youth Project)

Make sure daily to do thirty (or) forty minute’s cardiovascular exercise to burn off more calories from your body. This is also a remedy to saves you from heart disease.  You do only 30 minutes exercise a day it helps next 23 hours of fat loss.  Walking, Cycling, Swimming, playing are other options for gain healthy and well built body.  Cardiovascular exercise is an important source to lose your body-fat.

Many people skip breakfast thinking that will reduce your wait in fact  its harming your body. Eating healthy breakfast will stop from eating more later on and increase your resting metabolism. Have lean protein items at morning skip cream and bagels.  Drink more water daily it help to remove toxin from your body .When  you are doing heavy  exercise , sweating takes place, so in order to  replace salts and fluids in body you have drink more fluids. And finally control stress to lose your weight.

Diet is most important concern for sixpack. Here I add some edible and non edible food during your six pack development stage.

Edible Foods during the six pack Development:

Protein Shakes, Plain Meats, Yogurt, Fish, Nuts & Seeds, Eggs, Brown rice, Brown Bread, Broccoli, Cabbage, Orange, Beans, Lime, and Grape Fruit.

Not edible Foods during six pack Development:

Crisps, Sweets, Fried Food, Processed food, White rice, Chocolate, Jam, White pasta.

90% of  people get six pack is by losing body-fat

Six pack exercises include  V-up, Full sit up, Hanging Hip rise, Stick crunch, Single leg plank rise, lumbar roll, power boat pose, Alternating Toe Touch, Roll-outs with ab wheel, Straight arm hold, Double crunch, leg raise backup, plank.

If you are routinely following the tips suggested here you are sure to get a healthy, well built six pack body

What are you waiting for then????

Join – Ez Fit Singapore

Health Benefits of Honey

kişisel resim Ελληνικά: κηρήθρα

kişisel resim Ελληνικά: κηρήθρα (Photo credit: Wikipedia)

Med u saću

Med u saću (Photo credit: Wikipedia)

Honey Is Sweet, But The Bee Has A Sting!

1. Prevent cancer and heart disease:

Honey Contains:

  • Flavonoids
  • Antioxidants

Its help reduce the risk of some cancers and heart disease.

2. Ulcers:

Current research proves that honey may assist disorders such as ulcers and bacterial gastroenteritis.

3. Anti-bacterial & Anti-fungal:

Honey Research Unit said that “All honey is antibacterial, because the bees add an enzyme that makes hydrogen peroxide”

4. Probiotic:

A few ranges of honey have large amounts of friendly bacteria.


  • 6 species of lactobacilli
  • 4 species of bifidobacteria

This may explain a lot of the “mysterious therapeutic properties of honey.”

5. Beautiful skin:

Honey is the ultimate organic skincare brand. Apply a dab of raw, organic honey directly to blemishes, and let the skin absorb its medicinal properties overnight. Wash it off in the morning, and after regular use, you’ll wake up to clear skin!

Honey is also an effective treatment for other skin conditions, such as eczema, ring worm, and psoriasis. Though honey does not CURE these conditions, it does soothe inflammation and relieve dryness.

6. Blood sugar regulation:

Honey contains simple sugars; it is NOT the similar as white sugar or artificial sweeteners.

Its correct combination of,

  • Fructose
  • Glucose

actually helps the body regulate blood sugar levels. Some honeys possess a low hypoglycemic index, so they don’t jolt your blood sugar.

7. Heal wounds and burns:

Honey can be used as a natural cure in first aid treatment for wounds, burns and cuts as its antibacterial properties prevent infection and function as an anti-inflammatory agent.

8. Cough and Throat irritation:

Honey helps with coughs, particularly buckwheat honey.

9. Immune Booster:

Raw, organic honey is loaded with vitamins, minerals, and enzymes which protect the body from bacteria and boost the immune system. To get better your immune system, add 1-2 tablespoons of honey to warm water daily.

10. Digestion:

For those who suffer from indigestion, the antiseptic properties of honey relieve acidity in the stomach and alleviate digestion. Honey also neutralizes gas, becoming the ultimate stomach soother when it comes to overeating.


Vanan is the personal fitness trainer at Ezfit Singapore.  Join @ezfit or catch him on Facebook.  More on the beginnings of this web resource in Wedding Fitness Tips for Bridal, Certified Personal Trainer for Kids & Boot Camp Training Singapore .