THE LANGUAGE OF FOOD

A Conversation with George Vutetakis - by Renee Rudzewicz

San Diego resident George Vutekais was first exposed to the language of food as a young boy in his Greek grandmother Yia Yia's kitchen, where he experienced the importance of cultural cooking traditions through flavors, tastes and smells.  His passion for food continued as he traveled and studied in India, learning traditional food preparation methods.  After years of managing many kitchens, running a restaurant in Manhattan and cooking for hundreds of people in India and America, Vutekakis became head chef at Inn Season Cafe, in Royal Oak.  He left almost two decades later to pursue teaching and writing.  His cookbook, Vegetarian Traditions, is a collaboration of his culinary history with some of his most treasured recipes.

What does healthy eating mean to you?

Healthy eating is a lifestyle choice, in which food is as important as exercise or sleep.  Eating healthy is a relationship that we form with food, and when we build a healthy relationship with the foods we eat, we will have a healthy lifestyle.  For example, shopping at our local farmers' market or maintaining our own garden allows us to become part of the process and partners in utilizing fresh ingredients pulled straight from the ground.  When we have a healthy balance of food, we maintain a balanced lifestyle, which begins when we treat the food we eat with respect.

Food is one of the most intimate things in our lives, because it is tied into our emotions.  My experience in studying and cooking with other cultures has enabled me to embrace the idea that food is a celebration, not just something we eat.

What do you believe is the key to living a healthy life?

Food.  Knowing your food.  Once you begin to know what you're eating (instead of the food we buy packaged at the store, with an overload of foreign ingredients), then you begin to take the next steps of regeneration.  The more we learn to appreciate the food we eat, the better we can maintain a healthy life.

What advice can you give about cooking?

As you prepare to cook, think about the ingredients you are using and the receipe you a duplicating, so that you have a relationship with the food you eat and are part of the process.  The hourney begins in the ground, where the ingredients are grown, and moves to our kitchens, where they are cooked and prepared.  I always shop local and buy organic, and I encourage others to do the same.

Why did you write "Vebetarian Traditions?"

For years, people asked me to write a cookbook, but there was never enough time.  After I left Inn Season Cafe, my main focus became creating a healthy cuisine cookbook with 100 percent vegan recipes that any person, carnivorous or not, could enjoy.  The history of the dishes and the traditional methods of preparation are included.

For more info on George Vutetakis, visit TheVegetarianGuy.com.

Renee Rudzewicz is a freelance writer in Metro Detroit.  Her work has appeared in Traverse magazine, Hour Detroit magazine and Corp! magazine.  Email Renee.Rudzewicz@gmail.com

1ST DAY AND PLANS FOR DAY 2

I was moderately successful with my diet and exercise plan.

I used the stair master for 30 minutes this morning at 5:00 a.m.  According to the digital display I burned 170 calories; travelled 1.27 miles (equivalent to 60 floors).

I stuck to my diet for the most part.  I broke down at about 11:30 and ordered some fries and a voltage mountain dew from the roach coach.

I still consumed 3 bottles of water (each containing 16.9 fl oz) and 12.0 fl oz of cranraspberry juice.

The rest of my meal plan went is outlined last night.

Tuesday is a rest day.  I won't be going to the gym for any cardio.  Which is probably a good idea since I have not recovered from working in the garden.  My butt muscles and my thigh muscles are screaming at me :)

Tomorrow's Meal Plan:

Cranrasberry juice first thing in the morning

BREAKFAST:

• Blueberry Banana Smoothie

SNACK: 

• 20 raw almonds
• 1/2 cup strawberries

LUNCH:

• 1/4 cup pecans
• 1 chopped pear over 2 cups spinach salad with 1 tbsp light raspberry vinaigrette

SNACK:

• 1 cup broccoli
• 1 cup cauliflower
• 4 tbsp light ranch dressing

DINNER:

• 2 cups spring mix salad with 1 tbsp sesame seeds
• 1 tsp olive oil and juice of lemon
• 1 cup broccoli
• 1 cup carrots
• 1 small salmon (steamed, baked, or broiled) fillet

HERE WE GO AGAIN!

Okay!  The visit from Dara and Jeremy resulted in the need to get back on track.  I don't know how much weight I gained while they were here; however, my clothes don't fit right :)

This week we begin again.

We are going to start with a 7-Day Cleanse and some cardio.

Monday's Cardio Plan:

• 30 minutes on the stair stepper

Monday's Meal Plan:

1/2 cup of cranberry juice when I first wake up

Breakfast::

• 1/2 cup plain yogurt with 1/2 cup fresh strawberries

Snack:

• 20 raw almonds
• 1/2 cup blue berries

Lunch:

• 1/2 can salmon with celery, onion, 1 tsp olive oil, garlic & balsamic vinegar
• 1 cup steamed zucchini
• 2 cups spring mix salad with 1 tbsp sesame seeds, 1 tsp olive oil and juice of one lemon

Snack:

• 1 cup sliced red pepper
• 1 cup sliced zucchini

Dinner:

• 1 cup beet greens
• 1 cup broccoli
• 2 cups spring mix salad with 1 tbsp sesame seeds, 1 tsp olive oil and jice of 1 lemon
• 1 piece roast/grilled chicken breast

This is a good way to jump start your metabolism and to clean out your digestive system.  Try it; you'll like it.

Walk Yourself Thin

Setting a goal is one of the best ways to stay committed to exercise, especially now that summer is dwindling and your walking program may be lagging.   So, let's try training for a 10K.  Melissa is an old pro at this... if she has any thing to add that would be awesome!

This is my first week trying this new approach.  Week #1 will consist of the following:

Monday:  Walking, easy pace (everday stroll), 3 miles

Since I have a membership at Gold Gym I will be able to track the distance on the treadmill.

Tuesday:  Any low-intensity activity (like gardening, house cleaning or bike riding), for 30 consecutive minutes

Since we are still working on getting the Garden ready for planting and getting the yard ready for Easter I will be spending time after work in both of these areas.

Wednesday:  Walking, moderate pace (you have to catch your breath occasionally), 3 miles

Again I will be back at the gym.

Thursday:  OFF

I will probably spend my evening reading or sewing

Friday:  Low-intensity activity, 30 minutes

I love going to the gym and using the stair stepper.  My plan is to spend 30 minutes on the stair stepper (cure the flat butt that Jennifer says I have).

Saturday:  Walking, easy, 3 miles

back to the gym to use the treadmill

Sunday:  OFF

Let's have fun with this!

DETOX - STAGE 1 (1 - 4 days)

DIET - LIQUIDS ONLY

Traditionally, this would be just water - perhaps with a squeeze of fresh lemon to neutralize acidity and stimulate the bowels.  However, there are other liquids that have supplementary benefits:

1. Freshly made fruit and vegatble juices can help cleanse and regenerate the entire system.
2. Unsweetened herbal or spice teas such as ginger, dandelion, fennel or yarrow act as useful detoxifiers or circulator stimulants
3. Broth is another option, made from clean, fresh organic vegetables simmered in water, the liquid strained and the vegetables discarded.

You will not faint or fade away from fasting.  You will feel more energetic, not less.  Some people, however, should not fast and everyone should check with their doctor before undertaking a detox programme that lasts longer than a week.

I make my juices the night before and chill them in the refrigerator overnite.  My favorite it apple and carrot juice.  I will be making this juice this evening for my detox tomorrow.

APPLE AND CARROT JUICE

For the best general tonic for cleansing and boosting the immune system, juice together four carrots and two green apples. 

EXERCISE PROGRAM - WEEK 1

1. Warm-Up (5-10 minutes)
2. Aerobic exercise (15 minutes)
3. 10-minute toners (10 minutes)
4. Cool-down (5-10 minutes)

Warm-up Exercises:  There are several things that you can do to warm up.  It is important to warm up before exercising.  Warm-ups are good for preparing body and mind for exercises; warming synovial fluid between the joints; and preventing injury.

TIP:  Practice and perfect complicate moves slowly before doing them at speed

WARM-UP:

1. Floor March - March for 5 minutes - to music if this helps
2. Side Bends - Do 10-12 reaches on each side
3. Body Twist - twist 5-10 times
4. Shoulder and Head rolls - 4-5 times
5. Plies - 10-12 times
6. Dynamic stretch kicks
7. Jogging on the spot

AEROBIC EXERCISE:

Aerobic exercise is good for using calories, fat-burning; firming legs and hips; improving overall fitness levels.  Start with 15 minutes and gradually work your way up to 30 minutes.

1. Walking
2. Running
3. Rope Skipping

COOLING DOWN:

Cooling Down is important.  It allows your heart rate to recover gradually; returning muscles to pre-exercise state; preventing stiffness after exercise.

1. Hamstring stretch
2. Calf stretch
3. Quad stretch
4. all-over lean
5. Swing out

10-MINUTE STOMACH TONERS

The tummy toners are good for flattening stomach; strengthening abdominal muscles; improving posture.

1. Torso twists
2. Upper body circles
3. Roll-ups
4. Rope Climbing
5. Scissors
6. Crossed fists
7. Double leg stretch

SKIN DETOX

Giving your skin a thorough clean out helps to balance moisture, clean the pores and get rid of dead skin cells, paving the way for a smooth new skin surface.  External methods for cleansing the skin are exfoliating, which boost circulation, stimulate the elimination of toxins through the lymphatic system and speed skin cell renewal.  Alternatively, the 'inside-out' method involves boosting circulation and sweating from the inside by heating the body in a sauna or steam room or by undergoing hydrotherapy.

I really enjoy body scrubs.  I have made a rock salt detox scrub and use it about once a week.

ROCK SALT DETOX SCRUB

Mix a handful of coarse rock salt flakes to a paste with two tablespoons of olive or seame oil.  Add one drop only of rose or lavender essential oil.

Let me know how STAGE 1 of your detox is going by commenting on this blog.

Thanks!

WEEK ONE DETOX (diet; exercise and skin care)

Not only do many of us overeat through habit, but our food has lost much of its nutritional value through processind and is packed full of fat, sugar and additives.  When we pour these and other toxins like alcohol and caffeine into our bodies, our metabolism prioritizes rendering them harmless or "detoxed".  This leaves less energy for the everyday processes of cleansing, healing and renewal.  Over time, the body cannot keep up the pace, strain on the overworked liver and kidneys shows and the body's performance slows down.

Although this detox diet could be adapted to last anywhere from one to four weeks, one week of detoxing should be sufficient to start your Lose Weight Look Great programme.  This detox diet is split into seven stages, so in a week-long detox each state will last one day (in a two-week regime each stage would last two days and so on).  It is important to follow the plan in the order given.  After the liquids-only stage you must come back to food slowly or you will overload the digestive system, undo all you have achieved and even feel quite unwell.

THE 7 DETOX STAGES

Stage 1     Liquids only
Stage 2     Liquid and fruit only
Stage 3     Add raw vegetables
Stage 4     Add cooked vegetables and brown rice
Stage 5     Add beans, lentils, nuts and seeds
Stage 6     Add grains and live yogurt
Stage 7     Add fish

EXERCISE PROGRAM WEEK ONE

1. Warm-up (5-10 minutes)
2. Aerobic exercise - walking and / or running and / or skipping for at least 15 minutes
3. 10-minute tones (10 minutes)
4. Cool-down (5-10 minutes)

SKIN DETOX

Giving yours skin a thorough clean out helps to balance moisture, clean the pores and get rid of dead skin cells, paving the way for a smooth new skin surface.  External methods for cleansing the skin are exfoliating and skin brushing, which boost circulation, stimulate the elimination of toxins through the lymphatic system and speed skin cell renewal.  Alternatively, the 'inside-out' bethod involves boosing circulation and sweating from the inside by heating the body in a sauna or steam room or by undergoing hydrotherapy.

OPTIMIZE SKIN AND BEAUTY

When it comes to beauty it is natural to concentrate on your face, but you should not neglect the rest of your body, especially if you want to be bikini fit!  Caring for your skin is an important part of any beauty routine.  Your skin needs attention all year round, not ust in summer when you emerge from thick layers of winter clothing and start thinking about wearing skimpier outfits.  There are plenty of tips and techniques for you to improve your overall appearance.  As always, diet, exercise and lifestyle play a large part.

Over the next few weeks we will discuss:

1. Improving your skin
2. Home treatments
3. moisturizing
4. beauty-loving lifestyle
5. combating cellulite

SKINCARE

As well as feeding your skin by eating foods rich in nutrients, total skin care involves using appropriate body and face cleansers, exfoliating regularly to gently slough off dead skin cells and using moisturizers after bathing that contain both hydrating ingredients and antioxidants.