My SBS Radio podcast interview: Vegan Month revisited

January 28, 2018

Just a quick one to say that I’m on the Shredded By Science podcast – SBS Radio.

Lawrence Judd invited me on as part of their “Vegan January” focus, to talk about the Vegan Month I did last year. Have a listen – it’s on iTunes or Spotify at this link.

The episode after mine features Melody Schoenfeld – an actual real proper vegan! – who’s been vegan for 20+ years, trains, and does various strength sports. So if you’re interested in Veganism and strength/hypertrophy, give her interview a listen too.

Thanks Shredded By Science for having me on the podcast!

Don’t forget you can find all of my Vegan Month posts here and find me on Instagram here.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.

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Vegan athlete interview: Tsuki Harris

November 16, 2017

Vegan Athlete interview: Tsuki H

As part of Vegan Month, I bring you interviews with actual (as in permanent!) vegans in strength and physique sports.

Today: Tsuki “H” Harris, a natural bodybuilder who has competed with drug-tested federations in both Figure and Physique/Women’s bodybuilding. Tsuki has won regional shows and placed top 5 in Britain. She’s also a Personal Trainer and group fitness instructor – so her vegan diet needs to fuel plenty of activity beyond the gym. (Tsuki’s nickname is the Duracell Bunny for good reason!)

Tsuki is supported by Creative Nature Superfoods for vegan treats and staples like cacao, hemp seeds, and her favourite bars (see below).

Find Tsuki on Instagram here.

The Fit Writer: How long have you been vegan, and what prompted you to go vegan?

Tsuki:

I have been vegan for about four years, but had been a vegetarian for a long time before then (since I was about six years old). What prompted me? When I started competing in bodybuilding, I followed the advice of PTs who were more experienced than I was (in terms of competing), and this meant I was relying heavily on foods like eggs and cottage cheese and whey etc. But my gut wasn’t too happy. I already ate raw and dairy free chocolate, didn’t drink milk, was trying vegan protein powders. So I thought I’d give full veganism a go. As I was almost there, a few vegan buddies inspired me to try too. I did miss the odd Nando’s halloumi (and the efficiency of an egg for protein), but noticed positive changes in my body. It also made me rethink some of those prep foods we all tend to use – the sugar free ‘calorie free’ gums and syrups, etc.

TFW: As a vegan athlete, do you find fuelling training/recovery/muscle gain challenging on a vegan diet?

Tsuki:

Personally I find it a challenge to eat enough when I’m not in competition prep. And that has nothing to do with being vegan! My active group fitness job means I need to eat a hell of a lot to gain any size. I can get away with a lot of carbs in my diet, and my body uses that energy very efficiently for what I do. I actually feel my recovery is a lot faster than it used to be, perhaps because of the anti inflammatory properties of this diet choice.

TFW: Can you tell me some of your go-to vegan foods or meals for pre/post training?

Tsuki:

When I started out as a vegan, I was taking supplements and hunting down protein powders then I realised how expensive that was getting (and wondered does it actually work anyway?) So now I just eat food! I only really use protein shakes when I need to bump up my protein without too many excess calories. For pre workout, I normally have something carb based like a bagel and nut butter, or porridge with random stuff thrown in. Post workout I eat a snack bar until I can get out of the gym and eat. Off-season I eat a lot of these peanut protein bars from Creative Nature – they’re yummy! If I’ve got prepared food with me, it’s normally rice or potato plus some protein like lentil or chickpeas and some veggies. It’s about creating a good balance of foods.

TFW: Do you eat to macros, and if so how easy is this to do as a vegan?

Tsuki:

>I do and I don’t. When I compete, I try to stick to macros so I can monitor my weight loss (ish). It helps me be sure that I’m not missing out on anything important. But normally I just focus on calories, and on make sure I’m getting enough for my active job and my workouts. I’m normally around 55% carbs (this is pretty easy to hit as a vegan). The protein is simple too, but I do have to put a bit more thought in to balance it all out with carbs and fats.

TFW: Have you noticed any changes between competing as a vegetarian and as a vegan?

Tsuki:

I competeed for my first two years as a non vegan. I then swapped from Figure to Physique, as I got a lot leaner in the off season and competitive season. I wonder if it was partly the diet? I find dieting easier now, because I diet on more carbs and on more food in general. I’m mentally more excited about my food, as I have variety rather than the standard chicken broccoli and rice. Dieting doesn’t have to be that way!

TFW: What’s the one thing you wish meat-eating athletes knew about life as a vegan athlete?

Tsuki:

It has to be the old “but where do you get your protein from?” line! I’m sure others get this a lot too. I wish people knew that we don’t just eat leaves – but nor are we all living off processed ‘fake meat’. I’m actually allergic to soya, and wouldn’t touch processed fake stuff anyway. We eat the same food as them – rice, potatoes, veggies and sauces and spices. It’s just that instead of the meat, we have chickpeas or lentils etc. You can thrive on this diet AND maintain muscle. As long as you eat well, eat enough and train properly of course!

Thanks for speaking to me about veganism and bodybuilding, Tsuki! Follow Tsuki on Instagram here, and her sponsors Creative Nature here.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


My Vegan Month: 2 Weeks In

November 12, 2017

Week 2 (well, 12 days) of my “go vegan for a month” adventure has sent me a couple of challenges: hormonal, and social. The first was difficult at the time, but very short lived. The second was absolutely fine, thanks in part to understanding and thoughtful family members. But it did also go to show that eating vegan doesn’t have to be a drama.

I wrote about the hormonal challenge here, but had some helpful advice from vegan female friends. A couple of them said that they use big field/Portabello mushrooms for a more “meaty” texture if they ever crave that kind of meal. And one said that eating a vegan diet has actually helped to settle the ups and down of hormonal food cravings. So perhaps mine were just habit?

Regardless, I felt completely fine within a couple of days, and haven’t had any cravings for red meat or eggs (the culprits!) since.

Today was my first social event as a vegan (on day 12 of the month… clearly I lead a thrilling life packed with brunch dates, lunch dates, cocktails, the pub, and going out for dinner…)

My sister got home yesterday from a few weeks away doing charity work in South Africa (BTW you can donate to the cause here). So today, we all got together for Sunday lunch. Sunday lunch = roast, right? But vegans don’t eat roast chicken. Or the roast parsnips which were done in the chicken fat. Or the stuffing balls. Or the little sausage things. Nor do they eat Yorkshire puds (do they? I wasn’t sure, so I didn’t). And they sure as shit don’t eat homemade pear and almond tart, or homemade honeycomb icecream.

However, my family very kindly cooked the roast potatoes in non-animal fat, made me a delicious ratatouille, and kept the green veg free from butter. Then they kept some of the honeycomb aside (it’s called honeycomb but it’s nothing to do with honey), and made me a poached pear in place of the pear tart.

Job done. It was delicious, I still got to eat with everyone, and… there’s really nothing more to be said about it.

Veganism doesn’t have to cause a big drama. (Thank you to my thoughtful family for making me those bits & bobs 🙂 )

What else do I have to report?

Training: still going great. I’ve actually changed my split recently, so frequency is higher. It’s been a while since I trained this frequently. But I’m recovering fine and training at a good intensity. I do have DOMS but I don’t think that’s to do with the vegan diet (?) I think it’s just from the volume, frequency, and intensity of training.

Hunger: I have felt hungry this week, but not much. And I suspect it’s because of the training. I’m always hungry anyway regardless of what I eat!

Cravings: apart from the hormonal ones, none. I’m really surprised about this. I wonder if it’s a case of fewer options = less food focus? I know I can’t have XYZ food, so I just don’t bother thinking about it. (My bodybuilder-prep “training” is probably coming in useful here).

I found Robert Cheeke’s “Vegan Bodybuilding & Fitness” in my massive book collection, it’s something I was sent to review on this blog back in 2011! (Cringe at my 2011 posts!) I’ve no idea if the info is outdated, or what the author has to say about bodybuilding and veganism in 2017. But I had a read back through the nutrition sections. These lists are useful – they’re online at Robert Cheeke’s website (he’s the author of the book).

Vegans/nutritionists – is this info complete and up to date? Would you add anything? (I’m aware that 7 years is a long time in nutrition!)

OK, I think that’s my update. I did intend to bake today but ran out of time. I’ll do it in the week and let you know how it turned out. I’ll be using Protein Pow’s pea protein baking/cooking mix. I want to make some kind of banana bread, or protein bars. I will make it up as I go along, and see how it turns out. My approach to much of life, tbf.

Bye!

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


My Vegan Month: The Start

November 1, 2017

So, I’m “going vegan” for a month. This month, specifically.

Back in September, I got a press release informing me that November is World Vegan Month. “Hm,” I thought, as a fledgling idea popped into my brain.

Eat vegan for World Vegan Month.

And then – because I’d about it – I basically had to see it through. Because that’s how my brain works.

I’m going to post a lot about this during the month:

  • what I expect/hope to get out of it
  • my worries/doubts/concerns
  • any challenges I come up against
  • tips/recipes/brilliant ideas* I come up with (*if relevant)
  • what I learn from this experience
  • whether my macros have to change and/or how difficult it is to keep them the same
  • whether or not I’ll stay eating vegan afterwards

I’m also planning on interviewing a few vegan athletes, bodybuilders, and generally sporty people so you can get some really useful and substantial advice from people who are actually real vegans!

A quick note before we go on: no, I am not a vegan. I am doing this as a personal experiment. That doesn’t mean I think veganism is a joke. I will be taking this seriously during the month, avoiding any animal products, and eating/drinking only 100% vegan. I won’t be extending my temporary veganism to leather or anything like that. (I’m not planning on buying any shoes or handbags in November anyway tbh). I will not be getting into any discussions or debates about the ethical side of veganism. It’s beyond the scope of this blog series. Please trust that I am a decent person, I care about the environment, I love animals, and I won’t even kill a wasp 😉

Phew!

My initial thoughts as my first day of veganism comes to a close.

These are in no particular order; I’m really tired and want to get this post up.

  1. If you haven’t prepared for veganism, you won’t have much to eat. Obvious, perhaps, but I discovered this by lunchtime today. Breakfast was barely different to normal (my usual “protein porridge” but without the splash of liquid egg whites, and with a vegan blend protein powder instead of whey. I use this vegan protein powder from Bulk Powders – who kindly sent me it in support of this blog series. I will do a review another time). If you’re going vegan, go food shopping first, and cook up some beans and pulses!
  2. It is more of a challenge to eat protein (than on a non-vegan diet). This is because vegan proteins are all “connected” to other macros. So if you just ate chicken (say), that would be mostly protein with a tiny bit of fat. White fish would be basically pure protein. Egg whites are also pure protein. But there seem to be very few pure protein sources from plants. Most of them are also quite carby. This is fine, it just means you need to think a bit differently about meeting your macros.
  3. Food shopping is an eye opener. I dashed to Tesco after training tonight, because I had no vegan food ready for dinner. Shopping for vegan food really made me realise how people might feel when they first start “eating healthy”. You have to think hard about everything. Read labels. Compare things. My subsequent vegan shopping trips will be much faster, but this one took ages! And even things you assume are vegan – like Quorn – are not, unless specifically labelled as such. There were vast areas of Tesco that were totally irrelevant to me as a vegan shopper. Most of it, actually, apart from the fresh fruit and veg part.
  4. Thank god I really like vegetables, salad, and fruit.

Here are the questions I hope to answer by the end of this vegan month:

  • did I feel any healthier eating 100% vegan?
  • am I sleeping better?
  • has my body changed at all (composition and/or size?) I’ll be weighing myself and taking waist measurements
  • is my training performance affected at all (better/worse)?
  • do I feel hungrier?
  • how easy (or not) is it to hit my normal macros? and, if I can’t, how do I feel/perform/look on the new macros?
  • what kind of recipes/meals do I end up cooking, and will I keep any of them in my regular diet?
  • will I carry on with all or any of my vegan food choices after 30th November

Right, I’m going to bed!

I hope you’ll find this interesting. If you have any questions, or want me to focus on anything in particular, please leave a comment (or contact me on Facebook or Insta).

Also… if at any point you realise that I’ve totally screwed up and eaten something that’s not actually vegan, please for the love of God tell me gently. I don’t think I can take it! 😉

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist with 13 years experience in writing content and direct response copy for the fitness industry. Get in touch via Facebook, by sending a message here.


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