When trying to reduce the glycemic load of a breakfast, finding a suitable and palatable alternative to toast and cereal can be a really frustrating challenge. For those who find the ‘meat and nuts’ breakfast too heavy first thing in the morning (or who’s partners kicked them out of the house because they couldn’t stand waking to the smell of frying steak at 6am!), or for those who can’t bare to look at another variation of eggs again, unprocessed, low GI options can be limited. Here are two vegetarian breakfasts I consume frequently, as they have enormous nutrient variety, contain several healthy spices, are rich in fibre and are easy to cook the night before and reheat while I’m in the shower. For more excellent recipes like this, see my favourite vegetarian chef, Kurma Dasa http://www.kurma.net/ and his blog http://www.iskcon.net.au/kurma/ 

Ful Madamas
* Soak 1 cup of fava beans with ½ a cup of red lentils overnight, then rinse well;
* Add around 3 cups of water and bring to the boil;
* Then lower the heat and very slowly simmer for up to 8 hours (add more water if necessary);
* To finish, add 2 teaspoons of ground cumin, 1½ teaspoons of sea salt and cracked pepper, juice of half a lemon and 1 tablespoon of extra virgin olive oil.
Traditionally, this is served with a hardboiled egg.

Simple Dal
* Wash ½ a cup of toor dal and ½ a cup of split mung dal or split red lentils;
* Add 3 cups of water, 1 cup of chopped cauliflower, ½ a teaspoon of ground turmeric, 2 teaspoons of ground coriander, 1 teaspoon of ground chilli (cayenne pepper), 2 teaspoons of freshly grated ginger, 2-4 chopped fresh
chillies and 1 teaspoon of sea salt and freshly ground black pepper;
* Bring to the boil, lower the heat, cover and simmer for 40-60 minutes;
* Heat 2 tablespoons of ghee or light olive oil and when hot, add 1 teaspoon of black mustard seeds. 1 teaspoon of cumin seeds, ½ a teaspoon of yellow asafoetida powder and 6-10 fresh curry leaves (optional);
* Fry for 10 seconds and add to dal with 1 chopped tomato. Cook for another 5-10 minutes;
* Before serving, add 1 tablespoon of lemon juice and 1 tablespoon of freshly chopped coriander.

Enjoy!

Current guidelines for Vitamin D evaluation, treatment and prevention of D deficiency have recently been published by leading Vitamin D expert, Professor Michael Holick and colleagues. This paper is critical reading for those involved in treating Vitamin D deficiency and optimizing D levels for health and well being.

Take homes:
* The ideal test to evaluate Vitamin D status is the level of serum circulating 25-hydroxyvitaminD [25(OH)D];
* Vitamin D deficiency is defined as a 25(OH)D below 50 nmol/L;
* Vitamin D insufficiency is defined as a 25(OH)D of 51–74 nmol/L;
* Vitamin D sufficiency is defined as a 25(OH)D of 75–250 nmol/L;
* Vitamin D toxicity begins at 25(OH)D levels >375 to 500 nmol/L;
* It is suggested that adults aged 19–50 yr require at least 600 IU/d of vitamin D to maximize bone health and muscle function. However, to raise the blood level of 25(OH)D consistently above 75 nmol/L may require at least
1500–2000 IU/d of vitamin D.
* It is suggested that all adults aged 50–70 and 70+ yr require at least 600 and 800 IU/d, respectively, of vitamin D. However, to raise the blood level of 25(OH)D above 75 nmol/L may require at least 1500–2000IU/d of supplemental vitamin D;
* It is suggested that all adults who are vitamin D deficient be treated with 50,000 IU of vitamin D2 or vitamin D3 once a week for 8 wk or its equivalent of 6000 IU of vitamin D2 or vitamin D3 daily to achieve a blood level of 25(OH)D above 75 nmol/L, followed by maintenance therapy of 1500–2000 IU/d;
* In obese patients, patients with malabsorption syndromes, and patients on medications affecting vitamin D metabolism, it is suggested that a higher dose (two to three times higher; at least 6000–10,000 IU/d) of vitamin D
to treat vitamin D deficiency to maintain a 25(OH)D level above 75 nmol/L, followed by maintenance therapy of 3000–6000IU/d.

 Source: Evaluation, Treatment, and Prevention of Vitamin D Deficiency: an Endocrine Society Clinical Practice Guideline. 
Holick MF, Binkley NC, Bischoff-Ferrari HA, Gordon CM, Hanley DA, Heaney RP, Murad MH, Weaver CM. J Clin Endocrinol Metab. 2011 Jun 6 http://www.ncbi.nlm.nih.gov/pubmed/21646368

One of the world's foremost protein experts, Professor S.M. Phillips has recently published excellent reviews on Protein and Hypertrophy and Nutrition for Hypertrophy and Strength (co authored with Australian Dr Slater) that are important reading for personal trainers:

The science of muscle hypertrophy: making dietary protein count.
Phillips SM. Proc Nutr Soc. 2011 Feb;70(1):100-3.
http://www.ncbi.nlm.nih.gov/pubmed/21092368

Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding.
Slater G, Phillips SM. J Sports Sci. 2011 Jun 6:1-11.
http://www.ncbi.nlm.nih.gov/pubmed/21660839

Take homes:
* 25g of high quality protein post training is optimal for muscle protein synthesis;
* The addition of carbohydrate to sufficient protein is not necessary;
* Daily carbohydrate intake should be between 4-7g/kg/BM;
* Exceeding a daily intake of 1.6-1.7g/kg/BM of protein offers no advantage for hypertrophy and strength development;
* Whey protein is sufficiently rich in essential amino acids, BCAAs and leucine to optimize strength and muscle growth that adding more of these to 25g of protein is not necessary

There are several factors that affect the amount of fat oxidized during exercise. These include:

(1) Exercise Intensity: Professor Asker Jeukendrup has performed several studies in this area and has identified that the exercise intensity at which maximal fat oxidation occurs (calledFatmax) is 70- 75% HRmax in trained individuals and around 65% HRmax in the less trained. The amount of fat utilized at these intensities is around 0.5-0.6g/min. Professor Jeukendrup notes that in reality the exact intensity at which fat oxidation peaks may not be that important because within 5-10% of this intensity (or 10-15 beats per minute), fat oxidation will be similarly high, and only when the intensity is 20% higher or so, fat oxidation will drop rapidly 
 
(2) Pre Exercise Diet: A high carbohydrate meal prior to exercise will suppress fat oxidation, whereas, a low carbohydrate meal will result in high fat oxidation rates.

(3) Exercise Duration: It is well known that fat oxidation becomes an increasingly important fuel as exercise progresses. During exercise events that last more than several hours, such as ultra marathons and the ironman triathlon, fat oxidation can reach peaks of 1 g/min. With respect to fat loss, Jeukendrup considers the duration of exercise to be one of the key factors as it is also the most effective way to increase energy expenditure.

(4) The Choice of Exercise: Fat oxidation has been shown to be higher for a given oxygen uptake during walking and running compared with cycling, suggesting that the longer duration exercise sessions for fat loss should be performed walking or jogging.

(5) Temperature and Gender: Colder temperatures and females result in a greater percentage of fat oxidized at moderate exercise intensities.

(6) Training Twice per Day: By performing two exercise sessions in a day, there is a greater amount of fat oxidized in the second session, compared to performing the same sessions once every day (providing you do not eat a carbohydrate rich meal in between sessions).

(7) Regular Exercise Training: Regular physical activity is the only effective way to increase fat oxidation during exercise. Exercise training upregulates the enzymes involved in the oxidation of fat, increases mitochondrial mass and blood flow, all of which will enable higher rates of fat oxidation. Research performed decades ago has  shown that as little as 4 weeks of regular exercise (3 times per week 30-60 min) can increase fat oxidation rates and cause enzymatic changes.

(8) Pre Exercise Cup of Tea: Green tea has been shown to increase fat oxidation during exercise sessions. Jeukendrup has shown that ingesting a green tea extract the night before and an hour before a 30 min cycling bout increased fat metabolism by 20%. The amount of green tea used in research is equivalent to a litre of heavily steeped tea or 2 high potency green tea capsules. Personally, I drink the green tea. But for most others, we use the green tea extract from Kingsway Compounding (1300 564 799).

Practical Exercise Guidelines to Increase Fat Loss
Monday:
Interval Session (3x60s, 3x90s, 3x120s, resting 2 min between intervals);
Tuesday:
60 minute walk;
Wednesday:
60 minute run at around 65-70% HRmax;
Thursday:
Interval Session (2x3min, 2x4min, 2x5min, rest 60s between intervals);
Friday:
 Rest
Saturday:
 60-90 minute run at around 65-70% HRmax;
Sunday:
 Bushwalking for several hours.

References:
Achten J, and Jeukendrup AE. Maximal fat oxidation during exercise in trained men. Int J Sports Med 24: 603-608, 2003.
Hawley, J A.; Burke, L M. Carbohydrate Availability and Training Adaptation: Effects on Cell Metabolism Exercise & Sport Sciences Reviews. 38(4):152-160, October 2010.
Holloszy JO, and Coyle EF.Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. J Appl Physiol 56: 831-838, 1984.
Jeukendrup AE, and Wallis GA. Measurement of substrate oxidation during exercise by means of gas exchange measurements. Int J Sports Med 26 Suppl 1: S28-37, 2005.
Venables MC, Hulston CJ, Cox HR, and Jeukendrup AE. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr 87: 778-784, 2008.
Venables M.C. andA.E. Jeukendrup. Endurance training and obesity: effect on substrate metabolism and insulin sensitivity. Medicine and Science in Sports and Exercise 40(3):495-502, 2008.

The love of the triathlon started my career in sports science. Dave Scott and Mark Allen were my early heroes. When I competed in triathlon, the sport was dominated by the Australians Greg Bennett, Brad Beven, Miles Stewart and Greg Welch. I used to love watching them compete in the St George
Sprint Series. Many years ago, I had the honour of being at Greg and Laura Bennett's wedding and meeting a lot of my triathlon heroes. One of the races I remember distinctly was won by a newcomer, Chris McCormack. Since those days, Macca has gone on to win over 200 races, including the Hawaii Ironman, twice.

He has just published a book about his career which I can't put down! Well, I couldn't put it down until my 12th Edition of Williams Textbook of Endocrinology just arrived today! This is the must-have and the most authoritative resource for any health professionals working with hormones and metabolic disorders, obesity and health. Looks like my spare time will be spent on my reading couch for the foreseeable future! And maybe a comeback at triathlon?

Last June, the sports science world lost one of its most profound educators and thinkers, Professor Yuri Verkhoshansky. His final writings have been published and are required reading for all strength coaches and personal trainers involved in long term programming for their clients.  The latest (and his final) book has just been released is called Special Strength Training Manual for Coaches and the preface and table of contents can be seen here:
http://ultimateathleteconcepts.net/wp-content/uploads/2011/06/SST-Manual-for-Coaches-Index.pdf
Along with the revised edition of Supertraining and the Coaches Forum (eBook), this publication completes the Big 3 books that are indispensible for the strength coach to read, absorb and apply.