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Tag: study

Where it all began…

A snippet into my journey thus far, how I ended up studying nutrition and why Fergy’s Foodie exists.

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This wicked piece of art popped up on my newsfeed today and I had to share it on, thank you @shuturp 👏🏽 It aligns so well with all I’ve learnt over the past few months. . As young bucks it’s easy to get by injury-free without nurturing our bods. Sadly for most of us this doesn’t seem to last too long. Below are a few things I now realize are SO important and have had to stop ignoring. . Listen to your bod!! Rest and recovery is WAY more important than missing a run on a training program. Think long-term. . Build up training volume by no more than 10-20% each week (I’d always heard 10% so when my Physio told me 20% I was #frothing) . Vary training sessions rather than slogging ‘long junk miles’ day in, day out. . Including stretching, strength work, flexibility sessions throughout the week is 🔑 (definitely where i went wrong). . It’s all simple stuff but when your bodies feeling ‘normal’ it can be very easy to forget #preventionisbetterthancure #running #runninginjury #exerciseinspiration

It’s meatless Monday and I’m wondering how the heck I got through the past 5 years of my cooking life to not have used tofu once 😱 . This recipe passed the test with my skeptical meat eating bro and pa, in fact I even overheard dad call it “quite nice” - a huge compliment in his books. . Cooked under the instruction of my all time favorite @cookieandkate . Slice tofu into cubes, soak up the water for ~10min, toss a Tbsp soy sauce, olive oil and starch with the tofu and bake in the oven for around 25 mins. . Could have probably wiped the bowl but dinner was rushed being a Monday Book Club evening for dear Mum. Either way, it was absolutely delicious 🤤 🤩 . . . . #vegetarian #plantbased #healthy #vegetarianrecipes #veggie #delicious #lunch #healthyeating #dinner #meatlessmonday

Today’s run (max temp 33 degrees 😮) totally emphasized the importance of HYDRATION. One of the crew carrying 500mL of water had a bit of a downward spiral starting with dizziness and resulting in a pick-up mid run. It only takes a 2% loss of body fluid to start to feel the effects of dehydration, which with summer on the horizon, isn’t hard to achieve. . Dehydration reduces concentration - not great for running on the trails, and increases the perception of effort when exercising (which I’m sure everyone would like to avoid). . Top tips for preventing dehydration: 💦 Start exercise hydrated - once you’re dehydrated it’s harder to hydrate 💦 Aim for approximately 35mg water/kg body weight each day (key word approximately - over hydration isn’t great either, it can make you bloated and heavy. The tummy only absorbs ~1L/hr. 💦 Consider some electrolytes if you’re constantly busting for a toilet stop to help retain some fluid.

Over the last few weeks I’ve been finding long runs have really been whacking me hard with fatigue which is why I’ve really had to start paying attention to my recovery nutrition. . Recovery nutrition plays such an important role in refueling the body, promoting muscle repair and allowing adaptation to occur. If you’re training more than once a day, or even training evening then morning, nutrition becomes particularly important. . Today’s post run kai ticked all the boxes: ✔️ good quality carbohydrates to replace lost muscle stores ✔️15-25g of protein to promote muscle repair and ... I paired it with a berry & banana smoothie to help boost hydration levels 🍌🍓. ✔️delicious ✔️cheap . . #performancenutrition #performance #sportsnutrition #nutrition #eatrealfood #protein #fueling

Over the last few months this exciting challenge has been blossoming away in the background. . In just about 4 months I’ll be joining ~130 other competitors to tackle the 322k on foot from Mount Cook to Oamaru. . As the event gets closer (and more time consuming) I’m keen to keep the followers updated on the preparation involved and reflections along the way. . Check out what it’s all about using the link in my bio and watch this space for more exciting things to come! #alpstoocean #alpstooceanultra

Welcome to my procrastination station where black bean oat cookies are on the go and my thesis is not. 🙃 Black beans and oats are both super affordable, yet rich in protein and fiber making these little cookies a power house of goodness to keep you going. With only six ingredients and the use of a food processor, you can whip these up cookies up in no time (if you can call them cookies, mine are definitely more like balls). Recipe courtesy of @deliciouslyella 🍪 WARNING⚠️ : adverse side effects may include increased gas production

Earlier this week, I was presented the opportunity to speak as part of a ‘PHD Survival Guide’ session at the Postgraduate Students of Otago, Christchurch (PSOC) Symposium. Graduates shared stories of high stress, dejection, financial concerns, and long hours tucked up in the lab or library, nights and weekends, trying to move forward with an experiment or complete their thesis. With this audience, it seemed only natural to shed some light on the relationship between nutrition and stress. 🥗📚 Stress plays with our hormones, influencing our appetite, food choices, where our bodies stores fat and our ability to burn fat as fuel. Stress frequently causes us to crave high-carbohydrate, high-fat ‘comfort foods’ and leads to overeating for many. If you’re interested, click the link☝🏽in my bio to catch up on some practical tips we discussed to make selecting premium fuels in times of stress, that little bit easier. PS if anyone knows how to make this not all one paragraph please let me know.... 🙄 #stress #nutritionforstress #stresseating

Hooooow goooood! Snapped a picture of the Black Bean Brownies I whipped up last night while testing out some high protein hospital menu snack ideas. Black beans seem to give a real fudgy & delicious texture without tasting funky in the slightest. The beans add fibre and protein leaving your sweet treat all the more fulfilling & nutritious. Added bonus - they’re GF, egg free, very cheap & vegan (minus the chocolate chips). Thanks @chocolatecoveredkatie for the unreal recipe. 😍😋

A scenic weekend spent away with @isabelleritchie and @juphillipson for the #hanmerhalf 🏃🏽‍♀️ Fueling up on donor kebabs and winding down with a soak in the springs. . Currently counting down the days & fighting off nerves for the #hawkesbaymarathon 😳

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