Diary of an academic mum

Try this pumpkin and zucchini bread next time you want to add a little more excitement (and nutrition!) to your sandwich. This recipe makes enough bread for two sandwiches. Ingredients 100g cooked and mashed pumpkin*  Half a medium zucchini (grated) 100g cottage cheese 1 egg 100ml milk 125g self raising flour * 1/4 teaspoon bicarb soda 2 tablespoons of seeds for crunch (I use sesame, sunflower and linseeds but use what you like) 20g crumbled feta cheese (optional) 1 tablespoon parmesan cheese* Method Mix the pumpkin, zucchini, cottage cheese, egg, milk, flour, bicarb, seeds and feta in a bowl. 2. Place mix into a 20cm x 20cm baking dish and sprinkle parmesan cheese over the top. 3. Bake at 160deg fan forced for 15-20min (times will vary depending on your oven). 4. Cut into quarters and serve with your favourite fillings. *Notes Keep the skin on your vegetables for added fibre. I use 1/4 cup tapioca flour, 1/4 cup polenta (cornmeal), 1/4 cup semolina and 1/4 teaspoon bic...

Dr Breanne Kunstler (BBiomedSci, BHealthSci, MPhysio, PhD).  Physiotherapist, behaviour change scientist and run coach. "Where's my protein shake?"  I hear many people ask this as they finish their workout, assuming that protein intake is the panacea for "gains" by facilitating effective recovery. Yes, as Dr Shona Halson puts it, the only training we benefit from is the training we recover from. Listen to more from Dr Halson in this excellent podcast However, recovery is more complex than making sure you take in some protein after your workout. I could take this post in multiple directions related to effective recovery modalities, but today I'm going to focus on the quality of recovery modalities, specifically protein supplements. Check out these evidence-based infographics on recovery methods Many sports dieticians will tell you that recreational athletes (e.g. occasional runner, "yogie" etc.) should be able to get sufficient protein from food sou...

Dr Breanne Kunstler (BBiomedSci, BHealthSci, MPhysio, PhD).  Physiotherapist, behaviour change scientist and run coach. Running and walking solo means silly finish-line selfies are a must! Finally we have been given some freedom when it comes to running events. What?!? I hear you say. I know, it's ironic really with all the COVID19 restrictions and all. But what I mean is that we finally have the freedom to participate in running events at a time and place that we choose. No more getting up at 4am to get into the city in time to start my marathon on a rainy, miserable Melbourne Marathon day. I hear mothers and shift workers everywhere yell  "Halleluiah! I can compete in my run and be back in time for when the kids wake up/my shift starts!"  Personally, I have noticed that suddenly I'm not overcome with the guilt associated with taking half a day out from mum duties to prepare, attend and participate in a fun run (although the atmosphere, and lack of snotty noses, is p...