The Line Singapore Shangri-La calorie count

Attending a conference in the Shangri-la hotel Singapore.

Breakfast at the Line restaurant daily. Then dinner with Singaporean friends on the last night with lavish buffet in a trendy modern setting.

Food is served buffet or smorgasbord style. Modern minimalist with bright orange decor. Up to 16 food stations.

See http://www.shangri-la.com/singapore/shangrila/dining/restaurants/the-line/ Cost maybe up to $100 Singaporean per person if you go for their special seafood buffets. See their website for specials.

For breakfast stayed with the Indian food and fruits for minerals and vitamins for the day. Indian in the morning because it is difficult to get Indian breakfast in Australia. The other conference registrants tended to go for their favourites which appeared to be cereals, fruits, toast and traditional breakfast meats like ham and bacon.

For dinner there was a large range of dishes. Once again started with the Singaporean Indian food. Then went for the Malay deserts. These are also difficult to get overseas in western climes.

For big buffet meals check the calorie counter to see which activity suits your fitness style and maintenance of body burning metabolism. Medium paced walking around the shopping malls for a couple of hours on orchard road should be plenty to burn  off the buffet.

Activity (1-hour duration)	Weight of person and calories burned
	160 pounds (73 kilograms)	200 pounds (91 kilograms)	240 pounds (109 kilograms)

Walking, 2 mph	204	255	305
Walking, 3.5 mph	314	391	469

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

Many local diners were going for the seafood at dinner. The oysters were large and juicy. As seafood is easy to come by a sample was enough for me. For dinner I had 4 other Singaporean locals who, although enjoyed the food, were not that impressed? 

Start with a small sample of each dish. Then stay with your favourites?

Before breakfast the gym at the Shangri-La Singapore is worth a visit.




It has views of it lush tropical gardens and a wide range of gym equipment. For more info see http://www.shangri-la.com/singapore/shangrila/health-leisure/ The air conditioning helps you to train harder in the tropical climate. Otherwise you sweat too much and get dehydrated easily. You may have to supplement the recommended 5 grams to 9 grams of recommended daily healthy salt intake if you go for a run on the streets of Singapore which I did several times. Running is still a great way to see the city as the area around the hotel is green and scenic. See the calorie counter below with the reference source to choose your favorite activity.

Activity (1-hour duration)	Weight of person and calories burned
	160 pounds (73 kilograms)	200 pounds (91 kilograms)	240 pounds (109 kilograms)
Aerobics, high impact	533	664	796
Aerobics, low impact	365	455	545
Aerobics, water	402	501	600
Backpacking	511	637	763
Basketball game	584	728	872
Bicycling, < 10 mph, leisure	292	364	436
Bowling	219	273	327
Canoeing	256	319	382
Dancing, ballroom	219	273	327
Football, touch or flag	584	728	872
Golfing, carrying clubs	314	391	469
Hiking	438	546	654
Ice skating	511	637	763
Racquetball	511	637	763
Resistance (weight) training	365	455	545
Rollerblading	548	683	818
Rope jumping	861	1,074	1,286
Rowing, stationary	438	546	654
Running, 5 mph	606	755	905
Running, 8 mph	861	1,074	1,286
Skiing, cross-country	496	619	741
Skiing, downhill	314	391	469
Skiing, water	438	546	654
Softball or baseball	365	455	545
Stair treadmill	657	819	981
Swimming, laps	423	528	632
Tae kwon do	752	937	1,123
Tai chi	219	273	327
Tennis, singles	584	728	872
Volleyball	292	364	436
Walking, 2 mph	204	255	305
Walking, 3.5 mph	314	391	469

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

To read an article on healthy weight loss from the Mayo clinic see http://www.mayoclinic.com/health/exercise/SM00109 Enjoy the food and get into the healthy activity to be a fit fun foodie.

Jiang Nan Chun Singapore Chinese Restaurant - 4 Seasons Hotel

After a visit to the Singapore Flyer we went to the Chinese restaurant in the 4 Seasons Hotel Singapore for dinner.

Photo on the right of an evening view from Singapore flyer capsule taken on samsung galaxy note 2.

The restaurant has luxurious ambiance in a fine hotel.

The Chinese food was good in an understated way. After the cocktail drinks at the Singapore Flyer and the tapas food it was a welcome change.

The service was excellent. Food was presented plated for each diner not a common scenario in chinese restaurants. Some fine exotic north eastern asian  deserts on their menu - working backwards.

• DESSERT
  Double-boiled Superior Bird’s Nest with Rock Sugar
  Double-boiled Hasma with Red Dates
  Homemade Coconut Ice-cream served with Black Glutinous Rice
  Seasonal Fresh Fruit Platter
  Chilled Aloe Vera with Lemongrass Jelly
  Herbal Jelly with Sago Pearl
  Hot Cream of Almond with Basil Seed and Gingko Nut
  Chilled Cream of Mango and Sago with Pomelo
  Chilled Mango Pudding
  Hot Sweet Potato Soup with Sago Pearl
  Flaky Pastry filled with Red Bean Paste

Check out their web site at http://www.fourseasons.com/singapore/dining/restaurants/jiang_nan_chun/

This was a night of feasting of the eyes and the mind on the food. It was difficult to deviate to the discipline of the burning metabolism body. The consolation was the serves were small.

They served crispy fried fish skin as an accompaniment to one of the dishes. Unfortunately it was no longer crispy. My host immediately rectified the problem in rapid fire mandarin and we got some decently crispy fish skins.

The orders can be from a set menu but we ordered a la carte. We had the Peking Duck and the pan fried lamb chops. All western favourites for a Chinese restaurant. See their menu at http://www.fourseasons.com/singapore/dining/restaurants/jiang_nan_chun/a_la_carte/ The latter was served with a knife and fork. How quaint for a chinese restaurant?

An example of the Jiang Nan Chun Chef's specials from a la carte the menu:

• CHEF’S SPECIALTY
  Wok-fried Lobster with Spanish Chorizo, Minced Pork and Eggplant served in Claypot

  Wok-fried Pork Shoulder with Dried Shrimp Paste and Japanese Cucumber

  Poached Young Spinach with Fresh Beancurd Skin and Japanese Black Garlic

  Double-boiled Shark’s Melon Soup with Dried Scallop and Frog’s Legs

  Simmered Sea Perch with Beancurd Skin and Wolfberry in Carrot Broth

  Braised Fresh Beancurd Skin with Black Fungus, Black Winter Mushrooms and Straw Mushrooms

  Fried Rice with Scallop, Foie Gras and Crispy Dried Scallop

  Crispy Noodles with Morel Mushrooms, Shaved Summer Truffle

Definitely worth a visit for a business meal or a romantic dinner in a private function room.

A visit to the Singapore Flyer beforehand with champagne and canapes may be a away to start the evening. See http://www.singaporeflyer.com/

I was staying at my old favourite hotel the http://www.shangri-la.com/en/singapore/shangrila/ or the Singapore Shangri-La. I made a mental note of going for a swim in their fine pool the next morning. Mainly to keep fit rather then burn calories see ABC Aust fact buster on swimming for weight loss The water is cool and the pool is surrounded by lush tropical greenery. To enjoy it a medium paced 1km breast stroke will get us about 300 calories for someone around 60 to 65kg. Especially if you can keep your head out of the water to look at the tropical environment.

See their site at http://www.shangri-la.com/singapore/shangrila/health-leisure/

Veggie Mama Perth WA - burning the tofu!

Veggies galore with hot and cold dishes. Including a veggie burger bar. I try to bicycle burn calories this time for the tofu. See our calculations after the meal - are we successful?

Provides gluten free, egg free and dairy free food. See http://www.veggiemama.com.au/

We tried the burger bar the last time we were here. This time with 2 other kosher vegetarians we decided to have the hot food. I rode my bicycle to the restaurant which took about 15 minutes.

The restaurant was not crowded at 12 on a Friday. After we were seated and had ordered from the food bar the people started coming in. We took our order number to the table and one of our fellow diners seemed to know everyone who came to the restaurant and was greeted repeatedly, in a nice way, by other restaurant diners.

Our conversation settled on how to treat rotator cuff injuries causing shoulder pain. See the New York Times article on shoulder pain and exercises for rotator cuff tears at New York Times on shoulder pain.

Back to the food. I had the tofu, shoulder pain had the ratatouille and knee pain had the quiche. 

 

Ratatouille 

                       Tofu and mushrooms with pumpkin and quinoa salad.

We estimate the tofu (fried) had about 250 calories, mushroom had 50 calories with about 150 calories from the quinoa & pumpkin salad giving a total of 450 calories as a very rough guide.

Quiche

With the quiche we had a blueberry smoothie. This seemed to go well with the slight peppery spice of the tofu. Knee pain and shoulder pain had lattes and cappuccinos.

The bill came to a healthy $60 for the 3 of us. On average a main meal with a salad cost about $17 and a coffee about $4. The smoothie was $8.

Rode the bicycle back to work so that wiped out a couple more calories and made the hearty and healthy meal worthwhile. 15 minute ride from HQ to get there and 50 minutes to get back to site office that burns of 400 to 600 calories depending on your weight.  Enough to burn of my tofu with the quinoa salad. 

Definitely worth another trip back and maybe we talk about knee pain next......

Imp Victoria Park Perth accompanied by healthy nut diet

Take a 10km bicycle ride from home. Park the bicycle to meet some work friends then go for a Xmas eve brunch. Breakfast served until mid day in this smart modern Australian cafe.

We sat on the pedestrian mall with 2 female work colleagues. Tried two dishes on the breakfas menu. 

Peas wirh avocado and eggs

Eggs and side of chorizo sausage.
Check out their website at http://www.theimp.com.au/

It was a hot morning and busy with lots of people walking up and down Albany Highway doing the Xmas shoping rush. 

Eggs avocado and peas goes well with the spicy chorizo sausage. Alternatively maybe a sprinkle of crunchy nuts may go well with this dish. See the article from pretigious New England Journal of Medicine here Association of Nut Consumption with Total and Cause-Specific Mortality — NEJM. Cashews are good  but try macadamias too. 

Or read their blog in plain English New England Journal Medicine Blog . We have the science in plain English now to try the nuts...

Spicy chorizo sausage that goes well with both dishes of eggs. 

Try the poached eggs maybe with some macadamia or cashew nuts as per scientific journal blog above at NEJM blog on healthy nuts 2013. 

Healthy to chase food with plenty of water on a hot day like today up to 34 degrees centigrade or 93.2 degrees farenheit. 

Gogos Madras curry house Perth

Good curry for western palate. Dinner with accountant and finance adviser who had both come straight from work.

A prechristmas catch up for us. Restaurant full of cricket memorabilia. We had salmon kebabs, tiger prawns and the famous lamb chops. Also tried the tasting plate below. The banquet for $40 with 3 main courses was great.

Beer was the drink of choice for the warm curries.

Tasting Plate Above

Yoga or brisk walk seems to be the accompaniment for this restaurant's food. The Australian team playing the English team at the WACA (West Australian Cricket Association) Ground whilst we ate. The Australians regained the Ashes. 

Aussie China Kitchen Gold Coast Queensland Sept 2013

This restaurant serves Cantonese style food.

Modern Australian Chinese style food.

We had the $158 steamed whole fish. Meat and vegetable dishes were available. Rice was hot and steaming.

Food arrived quickly and was hot and tasty. Has live swimming sea food.  Located below service apartments so takes care of accommodation on the Gold Coast. Across the road from Sofitel Hotel.

Had dinner here with 4 gentleman from out of Queensland. 3 Victorians and a Kiwi from Hamilton.

Restaurant provides takeaway service and has English menu.

The restaurant is located in Shop 5-6, 2669-2679 Gold Coast Highway, Broadbeach, Queensland, Australia near the Jupiters Casino. 

Clancys Fish Pub Canning Bridge, Perth.

Fish & chips in a pub? 

Check it out http://www.clancysfishpub.com.au/ 

Beer and seafood too. Nice way to start a simple summer  evening. After a healthy swim see below.

Grilled Fish & Chips (鱼和薯条) about $13

Seafood Platter (海鲜板). Enough for two. 

No calorie counter required. Go to the beach for a swim before the meal.  

Swimming is beneficial for the heart and lungs. See Harvard updates/take-the-plunge-for-your-heart. They quote a study of 40 000 men aged between 20 to 90. Over a period of 13 years 2 % of the swimmers died, 8% of the runners died, 9% of the walkers died and 11% of sedentary men died. Swimming is easy on the joints so more tolerable for individuals with arthritis in weight bearing joints. There is also the relaxing side to swimming with the lapping of the water and the meditative effects of the constant rhythmic activity. Some weight bearing exercise needs to be done though to keep the bones strong.  

Shanghai Dumpling House Melbourne 25 Tattersals Lane (上海饺子墨尔本 )

Dumplings with crunchy exterior.  

6 blokes with a mean hunger looking for food in Melbourne. Found a little restaurant frequentd by students and hungry office workers. (餐厅由学生和上班族常去的)

Try the boiled and baked/panfried dumplings.

Baked foods use less oil and maybe better for health (烘焙食品用少油更健康).

Shanghai noodles a must with the dumplings. (上海面都好吃)

Baked/Panfried dumplings below (烤饺子)

Shanghai Noodles Thick and delicious

Value for money with the meal of two dozen dumplings and two plates of Shanghai noodles costing S35 to $40. Don't mind the self service hot tea or the plastic cups for the bring your own wine. Also close to other night spots and water holes nearby.  

Charcoal Grill on the hill Melbourne 木炭烧烤在墨尔本

Good steaks in Melbourne! (好的牛排) Check it out at http://grillonthehill.com.au/

Go for less fat more taste and 1 hour morning walk next day - along the Yarra River with breath taking views. (多口味少油，步行1小时第二天 - 沿着亚拉河，气势恢宏)

The broiler Above.(炭火烧烤)

 Porterhouse steak (等腰肉牛排) 300gm for $48.

Peppery wine - Bass Phillip Pinot Noir 2008 see http://www.bassphillip.com/

Juicy duck sausages (鸭肉香肠)

Located at (地址) 289 High St Kew Melbourne Victoria