Page 7 - BrockCoNewsletter-JulyAugust-2023.indd

From the Kitchen:

GOLDEN BEET SALAD

INGREDIENTS: DIRECTIONS:
• 3 to 4 medium golden beets Preheat your oven to 400°F.
• ¼ cup olive oil plus 1 Tbsp. Trim your beets and remove the stem. Drizzle
• ¼ cup balsamic vinegar with 1 tablespoon of olive oil, and then wrap
• 1 Tbsp. Dijon mustard each beet in aluminum foil. Bake for about 40
• Salt and pepper, to taste minutes or until they are easily pierced with a
knife. Allow to cool.
• 4 cups arugula
• ½ red onion, thinly sliced Once beets are cooled, gently peel and
dice them.
• 6 oz. goat cheese, crumbled
Whisk together olive oil, balsamic vinegar,
Dijon mustard, salt, and pepper. Add salt and
pepper to taste. Gently toss the vinaigrette
Nutrition Information, 8 oz. portion: with arugula, beets, and onion. Top with goat
Calories 270, Total Fat 18g, Saturated Fat 6g,
Unsaturated Fat 12g, Cholesterol 25mg, cheese.
Sodium 460mg, Carbohydrates 22g, Fiber 3g, Adapted from: https://www.proportionalplate.
Sugar 12g, Protein 7g
com/beet-salad/#recipe

FOCUS ON WELLNESS:

BOOST HEALTHY HABITS
Challenges can turn the mundane into To help you keep track:
something fun. If you are having trouble • Print out a blank calendar with your goal written
getting back into an old routine or want to on the top and place it somewhere visible.
build healthier habits, consider reframing
your action plan and turning one of your • Check off each day on the calendar that you
goals into a 30-day challenge. have completed your goal. You can start
whenever you’d like; there is no need to wait
A popular idea states that building a habit until a new month.
takes about 21 days. This isn’t completely
true, as it can take anywhere from 18 to 254 • Consider bringing your family or friends into
days, depending on the pattern you are trying this as a support system, a bonding exercise,
to form or break. Any behavioral change or increasing your accountability.
takes constant repetition to create a habit, Once you hit the 30-day mark, reflect upon
and a 30-day challenge provides a reasonable what you’ve accomplished and think about what
amount of time for someone to change. you would like to continue doing. If you found
To begin, pick one goal. This can be that your original goal was unrealistic, you can
anything from five-minute daily meditation, try again with a more attainable target or relaxed
making your bed when you wake up, conditions. There is no right or wrong way to
eating more vegetables, or increasing your improve your habits; make sure you are not
physical activity. sacrificing your sanity to achieve your goals.
Source: https://colleenchristensennutrition.com/30-day-challenge-ideas/ & https://www.healthline.com/health/how-long-does-it-take-to-form-a-habit