Mixed greens, Mandarin oranges, and a spicy guacamole salsa are sure to hit the spot.
Snowboardcross Olympian and three-time X-Games Silver Medalist Erin Simmons Nemec is no stranger to training, and Registered Sports Dietitian Amy Goodson knows the critical role nutrition plays in achieving peak performance. The two sat down at the Steamboat Resort, where Nemec frequently works out, to discuss the importance of a well-rounded diet while participating in sports, and life after competition.
“The biggest thing is to have a balanced diet,” said athlete Erin Simmons Nemec. “It’s important to incorporate the amount of protein needed to help your body recover. Whether I’m looking for a quick recovery between morning workout and hitting the mountain for training, or I need to recover from a long day or a big race, it’s important to make sure I have enough protein – like lean beef – mixed with and carbohydrates to carry me to the next day so I’m not sore.”
“Protein provides your body with the building blocks it needs to gain muscle and fuel recovery,” said Registered Sports Dietitian Amy Goodson. “Animal proteins, like beef, are one of the most nutrient-rich, complete protein sources available, meaning they provide essential amino acids that help your body maintain muscle mass.”
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While the importance of protein in our diet seems like a no-brainer, developing a workout and nutrition plan and sticking to it can be challenging. Some tips that make it easier, especially if you have a busy schedule, are to:
- Set an achievable goal – Set a realistic goal of how much weight you want to lose in a week or month and create an action plan to make it happen. Remember, a goal without a plan is just a wish!
- Live by the 80/20 rule – This means that 80% of the time you focus on eating nutrient-rich foods like whole grains, lean protein, healthy fat, fruits and veggies as well as exercising. Then, 20% of the time you can include foods that are higher in calories and lower in nutrients.
- Schedule in exercise – Figure out how many days of exercise are possible and schedule them like a meeting on your calendar. If you can’t do it that day, reschedule it.
- Develop a win/challenge list – Keep a journal on what you’re succeeding at, food and exercise wise, and where the challenges are.
- Be accountable – Find an accountability partner to check in with on a daily or bi-daily basis. This will help you stay on track towards your goals!
Whether you’re an athlete training for competition or the average person balancing a busy schedule, this Grilled Spicy Steak Salad with Guacamole Salsa is a great example of how lean beef can be part of a quick, nutritious and delicious meal. Because beef is so versatile, there’s something for everyone on any budget. For example, the top sirloin in this salad is both lean and budget-friendly!
GRILLED SPICY STEAK SALAD WITH GUACAMOLE SALSA
Time: 30 mins | Servings: 4
Satisfy your steak craving with this spicy salad
- 1 beef Top Sirloin Steak Boneless, cut 3/4 inch thick (about 1 pound)
- 8 cups mixed salad greens
- 1/2 cup Herdez® Guacamole Salsa, divided
- 1 cup cherry or grape tomatoes, cut in half
- 1/2 cup thinly sliced red onion
- 1 can (11 ounces) Mandarin oranges, drained
- 1/3 cup fresh lime juice
- 1 tablespoon minced garlic
- 1 tablespoon chili powder
- Combine marinade ingredients in small bowl. Place beef steaks and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 1 hour.
- Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 7 to 11 minutes (over medium heat on preheated gas grill, 8 to 13 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally.
- Carve steaks across the grain into thin slices. Season with salt, as desired. Toss salad greens with 1/4 cup Herdez® Guacamole Salsa; arrange on serving platter. Top with tomatoes, onion, oranges and beef. Drizzle with remaining 1/4 cup salsa.
Recipe | photo | information courtesy of Beef. It’s What’s For Dinner.
and National Cattleman’s Beef Association