Diary of an academic mum

Dr Breanne Kunstler (BBiomedSci, BHealthSci, MPhysio, PhD). Physiotherapist, behaviour change scientist and run coach. This is written for the female recreational athlete not taking hormonal contraception and not currently pregnant or breastfeeding. Why do I track my menstrual cycle? As a 30-something year old woman, I have paid close attention to my menstrual cycle for several years. I mainly did this because I wanted to start a family, but now it’s because I know that I feel better and worse when I run depending on the time of the month. It turns out there’s a scientific explanation for this! Menstrual cycle 101 You need to know a couple of things before I begin this post. Week 1 of the 4-week menstrual cycle (typically it’s 4, but it can vary) is when you have your period (“monthly bleed”) and hormone (oestrogen and progesterone) levels are low. Oestrogen levels peak before ovulation, or release of an egg, which happens about 2 weeks after the beginning of your monthly ble...

Dr Breanne Kunstler (BBiomedSci, BHealthSci, MPhysio, PhD).  Physiotherapist, behaviour change scientist and run coach. "That's not a fun run, that's a shit run!" is what I told my dietician when she asked how I feel when I run on a carb-restricted diet. This was just after I told her that I am training to achieve a sub-90min half marathon, and about 6 months after I walked into her office asking for help to prevent the worsening of disordered eating behaviours. I came a long way in 2020. I not only re-gained 20% of my pre-baby weight, and almost 100% of my self respect, but I also came a long way in my recovery from a 10 year battle with a disordered eating. I have made significant improvements in my mental and physical health while learning more about myself than I could ever imagine.  How has my running changed? I always identified as a long distance endurance runner. I defined that as a being a 'plodder', where I'd just plod along until I happened to c...

 

Dr Breanne Kunstler (BBiomedSci, BHealthSci, MPhysio, PhD).  Physiotherapist, behaviour change scientist and run coach. I live in Melbourne, Australia. We have recently emerged from a pretty tough period of lockdown enforced by the government to contain the spread of COVID-19.  As of December 15, 2020, we have had over one month of no new infections and no new deaths. This good news is seeing restrictions ease and people starting to get out more. A lot of people are wanting to get back into their old exercise regime. However, as they dig their running shoes out from the back of the cupboard, many think "Am I ready for this?" Here are my top 5 things you should consider before lacing up those running shoes and jumping back into your old exercise regime. 1. How much running did I do during lockdown? Did you maintain a basic level of fitness during lockdown or did you become one with the couch? Those who maintained some level of fitness, be it simply walking around the block or ...

Get festive with these cute and tasty little pies. They are so easy and quick to make. Just make sure you prepare the pastry at least one hour before you plan to bake. This recipe will make approximately 16 pies. Ingredients Pastry 315g (2.5 cups) plain flour 1 tspn. salt 1 tbsp. white sugar  230g unsalted COLD butter (cubed) 0.25-0.5 cups of cold water  Filling 2.5 cups of pear chopped into small cubes ( you can use apple if you prefer ) 1/4 cup white or caster sugar 2 tbsp. plain flour 1 tspn. vanilla extract 1/2-1 tbsp. mixed spice (depending on taste) You can add some raisins/dried fruit to add more Christmas if you like! Method Pastry 1. Mix flour, sugar and salt together in a large bowl. 2. Add butter to flour mix. 3. Use a knife to "cut" the butter through the flour until it is combined into a crumb-like consistency. Don't use your hands as this will heat up the butter too much. 4. Slowly add the water as you continue to mix the dough until it comes together. 5. Wr...

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...

Image 1: Chicken schnitzel focaccia Here's my recipe for an easy and yummy flat/focaccia bread that is packed full of goodness. It has five different types of seeds and 5 different types of flour but you can easily skip all of that and just use only plain flour and replace the seeds with some yummy herbs and parmesan cheese (or go all out and make this stunningly delicious rosemary garlic focaccia ). Make the dough in the morning to eat for lunch. Ingredients 7g (1 sachet) instant yeast 1 cup of warm water 1/2 tspn. honey 50g plain or greek yoghurt 3/4 cup plain flour 1/2 cup semolina  1/4 cup wheatgerm 1/4 tapioca flour 1/4 cup buckwheat flour 1 tspn. each of poppy seeds, sunflower seeds, linseeds and pumpkin seeds/pepitas  Enough sesame seeds to sprinkle over the top (as much as you like) Method Mix the yeast, warm water and honey together in a bowl. Let it sit for 5-minutes until the water becomes foamy.  Use a bowl that has a lid with a vent if you have one as you can...

  Brea’s fudgy protein-packed pudding cups (two ways)! Ingredients Vanilla, raspberry and coconut Chocolate, coconut, berry and hazelnut Cake 25g (3 tbsp.) vanilla protein powder (e.g. Musashi 100% Whey) 25g (3 tbsp.) chocolate protein powder 1 tsp. custard powder 1tbsp cocoa/cacao (plus extra if you really like chocolate) Plus… 50g yogurt (e.g. light greek) 15g self-raising flour (2 tbsp.)  60ml or ¼ cup milk (soy milk will add a nuttier flavour) 15g softened butter (salted preferred) or 100% nut butter 1 tsp. vanilla essence 50g berries   Sauce 15g (2 tbsp.) vanilla protein powder 15g (2 tbsp.) chocolate protein powder 1 tsp. custard powder 1 tbsp. cocoa/cacao (plus extra if you really like chocolate)   Plus…   1 tsp. vanilla essence 60ml or...