The Hollywood Wrap: 100 Quick and Easy Meals to Fuel Your Workout and Help You Lose Weight, from Celebrity Fitness and Nutrition Expert

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9781605291635: The Hollywood Wrap: 100 Quick and Easy Meals to Fuel Your Workout and Help You Lose Weight, from Celebrity Fitness and Nutrition Expert
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When it comes to eating on the run, it's not always easy to make smart choices. In her new book, celebrity fitness trainer and nutrition expert Nancy Kennedy introduces her foolproof solution for weight-conscious dining at home or away with 100 recipes for sleek and sexy wraps. You can put together these nutritious, low-calorie meals in minutes and pack them along wherever your busy day takes you.

In The Hollywood Wrap, you'll find:
· Quick and easy recipes for energy-boosting breakfast wraps, plus light and luscious lunch, snack, and dinner wraps
· 4 weeks of meal plans to help you lose weight—and keep it off
· Healthy cooking, shopping, and kitchen-stocking tips
· The workout moves that keep Kennedy's Hollywood clientele fit and red-carpet ready

Stylish, sassy, and designed to help you manage your diet even on a hectic schedule, The Hollywood Wrap will ensure that you always have a satisfying, balanced meal on hand—whenever and wherever hunger strikes.

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About the Author:

Nancy Kennedy is a personal fitness and nutrition expert who has trained and cooked for some of the top celebrities in the world. She has been featured in several major publications, including Vogue, Cosmopolitan, Shape, and Allure, which voted her "Best Trainer" twice. She has been a spokesperson for several major brands and has developed her own line of ready-to-eat foods that are available in gyms throughout Southern California. She lives in Los Angeles.

Excerpt. Reprinted by permission. All rights reserved.:

The Skinny on Important Nutrients

PROTEIN, COMPLEX CARBOHYDRATES, AND ESSENTIAL FATS

It's amazing how many fad diets there are. All carbs. No carbs. Low fat. No fat. All protein. No protein. Yet none of them deliver on their promise-- permanent weight loss.

When it comes to nutrition and food, I believe in balance. There's a reason for every nutrient, so why eliminate one? If someone suggests that you should eliminate one entire food group--be it carbs, protein, or fat--don't listen. Protein is essential for building lean muscle. Don't eliminate carbohydrates. Your body needs complex carbs for energy and fiber. Certain fats are required for healthy hair, skin, and nails. The trick is to eat enough of each group each day to keep your body balanced and working at its full potential. If your breakfast wrap doesn't have enough carbs, have a wrap with some brown rice or quinoa for lunch. Balance is key to everything in life. Remember, eat right, not hype!

PROTEIN

All tissues, bones, and nerves are made primarily of protein. It's necessary for optimal health, vitality, growth, and development. Proteins are the building blocks for muscles, blood, skin, hair, nails, and internal organs such as the brain and heart. Proteins are vital to many bodily processes, including metabolism, immune function, transport of nutrients, skin integrity, and body tissue growth and repair. Eat proteins that are lean and low in saturated fat such as chicken or turkey breast, canned tuna, top sirloin or filet mignon, and tofu. Add a scoop of protein powder to smoothies or shakes. If you're a vegetarian or vegan, get your protein from nuts, seeds, beans, legumes, and soy products.

MY TOP PROTEIN PICKS

. Chicken: boneless, skinless breasts . Beef: lean top sirloin and filet . Turkey: skinless breast or extra-lean ground breast . Eggs: whole eggs combined with egg whites (one yolk for every three whites) . Shellfish: crabmeat, shrimp, and lobster . Fish: flounder, cod, halibut, tuna, and salmon . Protein powders: low-sugar whey or soy protein powder . Cheese: fat-free cottage cheese or fat-free ricotta cheese . Pork: tenderloin . Tofu: extra-firm . Tempeh . Tuna: canned solid white, packed in water, no salt added

COMPLEX CARBOHYDRATES: BEANS, WHOLE GRAINS AND CEREALS, FRUITS, AND VEGETABLES

Many people are confused when it comes to carbohydrates. Carbohydrates are the body's preferred source of energy, and they provide crucial vitamins, minerals, and nutrients to our diet. What's important is the type of carbs you eat. Focus on complex carbs--vegetables, fruit, and whole grains.

Processed foods made from refined carbs whose essential nutrients have been removed (white flour, white rice, and white sugar) tend to be calorie-dense and easy to overeat. Avoid these foods--white bread, cookies, chips, baked desserts, snack foods, etc.--whenever possible. Instead, choose foods made from complex carbohydrates and whole grains, which have most or all of their fiber and nutrients intact.

MY TOP COMPLEX-CARBOHYDRATE PICKS

. Fresh fruit . Dried beans and other legumes, such as lentils . Cruciferous vegetables: broccoli, Brussels sprouts, cabbage, cauliflower, kale, bok choy . Whole grain, high-fiber breads (such as Ezekiel bread) . Corn, fresh or frozen . Corn tortillas . Cereals: Fiber One or All-Bran Complete . Sweet potatoes . Whole grain sides: barley, brown rice, bulgur, oatmeal, and quinoa . Whole wheat tortillas and crackers . High-protein, whole wheat pasta . Winter squash: butternut, acorn, and kabocha

ESSENTIAL FATS

Like carbohydrates, fat is an essential nutrient, and no diet should be entirely free of fat. However, successful dieting requires eating "good" rather than "bad" fats. Eat unsaturated fats found in roasted unsalted nuts (cashews and almonds), seeds (sunflower and pumpkin), and avocados for the nutrients that support hair, nail, and skin growth. The right fats provide energy for our muscles (including our hearts), support cell walls, and enable the body to circulate, store, and absorb the fat-soluble vitamins A, D, E, and K. Fat protects our vital organs, provides insulation against extreme heat and cold, supplies us with the essential fatty acids, like linoleic acid, that our bodies can't make, and makes food taste better by providing extra flavor, texture, and aroma.

Olive oil, preferably the extra-virgin variety, is another healthy fat you can incorporate into your meals. Olive oil contains substances called polyphenols, which widen blood vessels and lower blood pressure. It increases metabolic rate and helps people control their weight.

Eliminating all fat from your diet can make food inedible, and it is really not recommended. There are ways to reduce the amount you consume without sacrificing flavor. Fruit puree is a good substitute for butter in baked goods; use nonfat plain yogurt in dressings; and moisten turkey meatballs with low-fat, low-sodium chicken broth.

Research shows that by eating more omega-3 fats, especially the kind found in fish, you can fight heart disease and lose weight. Omega-3s relax constricted arteries, heal artery walls, and stabilize heart cells to maintain regular rhythm. They have been shown to block production of hormone-like com£ds that contribute to joint inflammation and even to fight depression. Best sources? Salmon, fresh tuna, and trout, preferably the wild-caught variety.

MY TOP ESSENTIAL-FAT PICKS

. Avocado . Salmon, tuna, and trout . Flax meal . Nuts, soy nuts, and seeds, unsalted . Nut butters, unsalted, no sugar . Extra-virgin olive oil

HOW TO USE HOLLYWOOD WRAPS TO ACHIEVE YOUR WEIGHT-LOSS GOALS

My wraps are a boon to dieters because they are a convenient and easy way to control portion size and caloric intake. Best of all, they add fun and variety to your diet. Too often people trying to lose weight eat the same foods every day: oatmeal for breakfast, a big salad for lunch, and grilled fish and vegetables for dinner. Sound familiar? The upside is that it's predictable and safe; the downside is that it's boring. Boredom is one of the main factors that lead to unhealthy food choices. When you don't look forward to your meals, you're more tempted to snack or blow off your meals entirely in favor of something truly unhealthy. And when that happens, your weight-loss program flies out the window. (The same holds true for your fitness program, which is why I recommend switching up your exercise routine every few weeks. See page 12.) Fortunately, you could have a Hollywood Wrap for every breakfast, lunch, and dinner for a week without repeating a single one--plus a few snacks to boot!

If, on the other hand, you are someone who relies on meal replacements like protein shakes or fitness bars, you'll find substituting a wrap instead will leave you fuller and more satisfied, and provide more balanced nutrition than those pre-fab options.

Most importantly, having a wrap in your office fridge or made up and ready to take along as you head out the door in the morning is your insurance policy against those truly bad food choices we all make when we're rushed, stressed, and starving! Start your day with a hearty breakfast wrap and you derail the temptation to order a muffin along with your morning joe. Bring a wrap for lunch and you'll skip the burger-and-fries or "healthy" salad (that's actually drenched in fatty dressing and topped with caloric diet busters like cheese, croutons, and candied nuts). Feel free to keep right on wrapping and rolling through dinner, or simply eat a sensibly portioned meal to end your day (and lay off the alcohol, especially if you're looking to drop a significant number of £ds).

I recommend that my clients eat a wrap for at least one meal each day, usually breakfast or lunch, so that they start the day fueled with something nutritious and calorie-controlled.

I also suggest that my clients reduce their consumption of meat and choose a vegetarian or vegan wrap one or two days a week--or even for one meal each day.

A word about portion size in this book. One serving for the recipes counts as a single, all-in-one meal portion, and, with very few exceptions, clocks in at 250 to 400 calories for a full wrap. So if you choose your wraps with care (as we have in the meal plans that follow), you could actually eat a full wrap for breakfast, lunch, and dinner with two sensible snacks and still not exceed 1,200 calories per day (a good target for those looking to reduce their weight at a steady, healthy pace).

However, you should feel free to cut the wraps into halves or thirds if smaller, more frequent meals help keep you feeling full and satisfied. I rarely eat more than a half of a wrap at a time, and sometimes I even divide them into thirds or quarters and simply graze throughout the day. My Granola Energy Wrap (page 29), for example, is full of good complex carbs and protein, but it's also high in calories; I recommend you cut it into quarters and enjoy it over the course of a day or two. As long as the total calories don't exceed your target, you'll be getting great nutrition and eating reasonably. And how much healthier is it to treat yourself to a half of a Power Fruit Wrap (page 26) than to hit up the vending machine? You'll have a much easier time making it through the day with something substantial and slow-digesting in your stomach. The key is to stay hungry (but not starving!) and keep your metabolism revved up and burning calories all day while sustaining your energy.

Portion size should also reflect your activity level and gender. If you exercise 4 or 5 days a week (and I'm not talking about 10 minutes of light aerobics a day), you are considered an athlete and require a higher caloric intake. For example, when I was working with Jessica Biel and Ryan Reynolds for Blade: Trinity, Ryan, who is 6 foot 4, required a minimum of 4 whole albacore tuna wraps a day--in addition to all the greens, vegetables, and protein drinks he could consume. Jessica required a similar eating regimen and ate a whole albacore tuna wrap at each meal. For a less active lifestyle, you may find that just half of a very protein-dense wrap does the trick and quells your hunger. Just try to keep an eye on total calories and grams of protein per day. Your protein intake should be about 0.36 grams of protein per £d of body weight, which is about 47 grams per day for a 130-£d person, or between 0.5 and 0.7 per £d of body weight for a very active person (that's about 140 grams for a 200-£d athlete).

For more substantial meals, know that you can always accompany wraps with a big green salad tossed with any of the low-fat dressings in this book or some in-season green vegetables. And don't forget that many of the wrap fillings can be served on a bed of salad greens, high-protein, whole wheat pasta, or steamed vegetables. Think outside the wrap!

MEAL PLANS

The two meal plans that follow will show you how to incorporate Hollywood Wraps into your daily routine, whether you are actively trying to shed weight or you simply want to maintain the healthy weight you are now. Feel free to mix it up as you like; these are simply guidelines for getting a varied, balanced mix of flavors and nutrients throughout the day and week.

However, don't feel that you have to start from scratch every single day. It's efficient and smart to prepare multiple wraps at a time and eat them throughout the week. For example, you could make the Frittata of Champions Wraps (page 30) and have one for breakfast on Monday, one for lunch on Tuesday, and another for breakfast on Wednesday (or half of a wrap for a morning and afternoon snack). A Philly Cheese Steak Wrap (page 168) can be lunch on Thursday dinner on Friday, and a snack on Saturday (minus the tortilla). That way you'll get plenty of variety in your menus without having to prepare an array of new meals each day. Be sure to label your wraps so you can just grab and go, and eat them within a day or two of preparing them. Precook your proteins (e.g., chicken breasts, lean beef) and freeze them so they are ready to pop into a recipe at a moment's notice. The whole point is to eat clean and lean, using all-natural proteins, fruits, and vegetables, and favoring complex carbs and essential fats. Be creative, have fun, and stay active, and your body will reward you.

WEIGHT-LOSS PLAN

Low in calories, yet filling and flavorful, these menus--and 6 days of exercise--will help you drop a few £ds in a short amount of time.

Monday

Breakfast: Egg-white omelet with spinach, tomatoes, and fat-free Cheddar Snack: 2 links Jennie-O turkey sausage Lunch: 1 Tuna Melt (page 159) Snack: 1 cup steamed edamame Dinner: 1 Veggie Burger Wrap (page 7)

Tuesday

Breakfast: 1 Scrambled Tofu and Eggs with Salsa Wrap (page 38) Snack: 1 cup 0% plain Greek yogurt with 1/4 cup berries Lunch: 1 Butternut squash enchilada (page 57) Snack: 1 cup low-fat trail mix Dinner: 2 Turkey Breast Meatballs with Fat-Free Marinara Sauce (page 135), 1/2 cup cooked brown rice, 2 tablespoons fresh salsa

Wednesday

Breakfast: 1/2 Power Fruit Wrap (page 26) Snack: 2 thin slices turkey breast with mustard Lunch: 1 AB&J (page 49) Snack: 100-calorie snack pack of whole wheat crackers Dinner: Grilled salmon with mustard-dill sauce, steamed asparagus with lemon juice

Thursday

Breakfast: 1 Bacon, Egg, and Cheese Wrap (page 36) Snack: 1 cup red peppers, 1/4 cup roasted unsalted almonds Lunch: Sashimi over greens with miso dressing Snack: 1 apple with 1 tablespoon almond butter Dinner: 1 Sauteed Portobello Wrap (page 84)

Friday

Breakfast: 1 cup 0% plain Greek yogurt with 1/2 cup berries Snack: 2 Minced Chicken Lettuce Wraps (page 123) Lunch: Greek salad with dressing on the side Snack: 2 Minced Chicken Lettuce Wraps (page 123) Dinner: Baked cod, steamed spinach, tomato-cucumber salad

Saturday

Breakfast: 1 cup oatmeal with 1/4 cup berries, skim milk, and 1 teaspoon whey protein (optional) Snack: 1 cup unsalted whole wheat pretzels Lunch: 1 Mu Shu Beef Wrap (page 164) and 2 Summer Rolls (page 72) Snack: 1 cup steamed broccoli, cauliflower, and carrots with fat-free dressing Dinner: Broiled chicken breast sprinkled with balsamic vinegar and fat-free mozzarella, 1/2 cup sauteed green beans

Sunday

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