High School Reunion Reboot

Find the motivation to go to your high school reunion looking and feeling your absolute best.

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We all have different feelings about high school, the pivotal teenage experience. However, one thing is for certain - everyone wants to go their high school reunions looking and feeling their absolute best.

This week Dr. Oz is helping 3 women get back in shape for their 20th high school reunion. Check out some of the tips that Carolynn, Aimee, and Tara are studying to get healthy.

The Back to School Plan:

Step 1: Tonight's Dinner, Tomorrow's Lunch

This is a simple way to save money and time while automating your meals. Make a healthy dinner, and then convert the leftovers into the next day's lunch. Below are some recipes easily convertible from lunch to dinner by Jeanette Jenkins, author of The Hollywood Trainer Weight-Loss Plan: 21 Days to Make Healthy Living a Lifetime Habit. 

Quinoa Salad with Grilled Mixed Veggies and Feta Cheese


Ingredients

3/4 cup of cooked Quinoa (leftover from dinner)

1 cup grilled mixed vegetables (left over from dinner)

3 oz of fat-free feta cheese

1 tbsp of lemon juice

Pepper

Directions

Combine all of the ingredients in a bowl, mix and enjoy!

Nutrition Facts

434 calories

28.5 g protein

55.8 g carbohydrates

7.5 g fiber

10g fat

1 g saturated fat

1350 mg sodium

Salmon Wrap

Ingredients

4 oz poached wild salmon (leftover from dinner)

2 tbsp light mayonnaise (if desired or lemon juice)

1/2 cup of mixed grilled veggies (leftover from dinner)

1/2 tsp ground pepper

1 (6-in) whole wheat tortilla

 

Directions

Combine the salmon, mayonnaise, mixed grilled veggies and pepper in the center of the whole wheat tortilla and fold bottom half of tortilla over the mixture. Tuck in both ends and continue to roll until wrap is closed. Cut in half and serve or pack in lunch bag.

Nutrition Facts

413 calories

47.8 g protein

29.5 g carbohydrates

11.9 g fiber

10.4 g fat

1053 mg sodium

Poached Wild Salmon


Ingredients

1/2 onion, thinly sliced

1 lemon, thinly sliced

1/4 tsp sea salt

1/4 tsp whole peppercorns

1 sprig of dill or 1/4 teaspoon dry dill weed

1 sprig of parsley

2 (4-oz) wild salmon fillets or salmon steaks

Directions

Combine 2 1/2 cups of water with the onion, lemon, salt, peppercorns, dill, and parsley in a large skillet over high heat and bring to a boil. Once boiling, reduce the heat to medium, cover, and let simmer for 10 minutes.

Add the salmon, cover, and continue to simmer for 5 minutes (a little longer for fillets or steaks that are thicker than 1/2 inch), or until fish flakes easily with a fork. Lift the fillets from the pan with a spatula, discard the residue, and serve.

Nutrition Facts

226 calories

24.4 g protein

6.15 g carbohydrates

1.2 g fiber

9.2 g fat

1.4 g saturated fat

50 mg sodium

Turkey Meatloaf

Ingredients

1 1/2 pounds ground turkey, 7% fat

1 large egg

1/2 packet dry onion soup mix

1/2 cup chopped red pepper

1/4 cup rolled oats

1 tbsp ketchup

Pinch of black pepper

Directions

Preheat the oven to 350 ° F. Lightly grease a 9" x 5" x 3" loaf pan with oil or cooking spray. In a large bowl, mix the ground turkey and egg until well combined, and blend in the dry soup mix, red pepper, oatmeal, ketchup, and pepper. Turn the mixture into the prepared loaf pan, tamp down, and bake for 45 to 60 minutes, or until cooked through.


Nutrition Facts

239 calories

43 g protein

6.4 g carbohydrates

1 g fiber

4 g fat

1 g saturated fat

572 mg sodium

Grilled Mixed Vegetables

Ingredients

2 tbsp olive oil

1/4 cup balsamic vinegar

1 tsp dry thyme

1 tsp dry oregano

1 tsp dry basil

1 tsp of ground pepper

1 large sweet onion, sliced into 1/4 -in rings

1 large red pepper, sliced into medium wedges

1 large yellow pepper, sliced into medium wedges

8 baby Portobello mushrooms, cleaned and stems removed

2 medium zucchini, ends trimmed and sliced lengthwise into 1/4-in strips

2 medium yellow summer squash, sliced

Directions

Mix the oil, vinegar, thyme, oregano, basil, and ground pepper in a small bowl. Brush both sides of the vegetables with the mixture and grill for 15 minutes on medium heat, or until vegetables are tender. 

Nutrition Facts

153 calories

3.5 g protein

17.6 g carbohydrates

4.5 g fiber

7 g fat

1 g saturated fat

22.5 mg sodium

Tuna Salad Wrap


Ingredients

1 (5.8-oz) can of albacore tuna in water  

2 tbsp light mayonnaise

1/4 cup diced red and yellow peppers

8 cherry tomatoes, diced

1/4 cup chopped celery

1/4 cup chopped onions

1/2 tsp ground pepper

1/2 cup mixed green baby lettuce

1 (6-in) whole wheat tortilla

Directions

Combine the tuna, mayonnaise, peppers, tomatoes, celery, onions and pepper in a bowl and mix well. Place lettuce and tuna mixture in the center of the whole wheat tortilla and fold bottom half of tortilla over the mixture. Tuck in both ends and continue to roll until wrap is closed. Cut in half and serve or pack in lunch bag.


Nutrition Facts

413 calories

47.8 g protein

29.5 g carbohydrates

11.9 g fiber

10.4 g fat

1053 mg sodium

Step 2: Gym Class

Think back to the physical activities you used to enjoy in high school-- what you did to burn off stress and calories. Try reintroducing those routines into your current schedule. Or, you can try a new workout with Dr. Oz. Either way, fitness is essential to your weight loss goal!

Step 3: Homework

You'll never ace your test if you don't put in some extra work. In this plan, your daily homework is to keep a food log. You will write down not only every item of food you eat, but also the additional information like calories, grams of fat, grams of carbs, etc. This will help keep you responsible for what you are putting into your body.