Beef Strong

AMANDA RADKE

Illustrated by Michelle Weber Published by the South Dakota Beef Industry Council

BEEF STRONG BUILDING YOUR BASE WITH BEEF

AMANDA RADKE

Illustrated by Michelle Weber Published by the South Dakota Beef Industry Council

Published works copyright © South Dakota Beef Industry Council Text copyright © Amanda Radke Illustrations copyright © Michelle Weber

ISBN: 9798485483630 Published by Ag Storytellers on behalf of the South Dakota Beef Industry Council All rights reserved.

Book design by Tracy McMurphy

AR MW

For steak lovers everywhere, thanks for choosing beef!

To my crew, you are stronger than you can imagine.

To our South Dakota beef farm and ranch families, thank you for your commitment to raising a high-quality beef product. And thank you for making this book possible, so families around the world can learn more about our nutritious and delicious beef! - SDBIC

BUILD YOUR BASE The Build Your Base program is a comprehensive, whole plate, sports nutrition program featuring beef as the premier protein source. The program offers nutrition education and training, nutritious family meal plans and snacks, helpful information to prepare athletes and their families for a successful sports season, as well as encouragement in maintaining a healthful lifestyle all year long.

Did you know?

• Beef is a natural, nutrient-rich, high-quality protein containing all the essential amino acids.

• Research has shown the ingestion of 20 grams of protein following exercise helps maintain positive protein balance following exercise.

• Evidence suggests that protein-based supplements are not required to meet this increased demand.

Nonetheless, protein supplements remain one of the most common dietary supplements purchased by athletes who seek to increase markers of performance such as speed, strength, power, and hypertrophy.

• Athletes gain a significant amount of nutrition information from social media, magazines, friends, and family members; thus, they may not be able to make appropriate, evidence-based decisions regarding the use of protein supplements. Considering the lack of scientific support for protein-based supplements being superior to natural protein containing foods, athletes should be advised to consume their protein from whole foods as opposed to supplements unless under the direction of a health care provider.

The Build Your Base program was initiated by South Dakota Beef Industry Council Executive Director, Suzanne Geppert and Director of Nutrition, Holly Swee, RD, LN, during the Fall of 2017. A collaborative partnership was soon developed between Sanford Health, Sanford Sports Science Institute, and the South Dakota Beef Industry Council.

The Sanford Sports Science team members including, Thayne Munce, PhD, and Lisa MacFadden, PhD, joined the effort to provide insight and evidence-based sports nutrition and training content adding additional credibility to program material.

South Dakota coaches, athletic directors, school administrators, and South Dakota beef producers were brought in during the initial developmental phase to provide feedback on program direction. Mike Roussell, PhD joined the collaboration as a program consultant in 2018. Team members from both partner organizations continue to help develop and guide the program towards success.

To learn more about the program visit https://buildyourbase.org.

Hi! I’m Maggie, and this is my brother, Charlie. It’s a big day today! We are packing our bags to head to Build Your Base Sports Camp!

“Do you have your tooth brush, Charlie?” I ask him, as I zip up my bag.

“Yes! Did you pack your tennis shoes?” he asks.

“Yes, I grabbed your sneakers, too!” I reply. “We’ll need them at camp!”

“LET’S GO!”

BEEP! BEEP! We hear the bus honk outside, and we shout a quick goodbye to our parents as we race out the door.

“Let’s sit in the back,” yells Charlie, as he hops on the bus.

“Okay, save me a spot,” I holler back, as I stop to give our dog, Buddy, a scratch behind the ear before we leave for the week.

“See you later, Buddy! We are off to camp!”

We load the bus and find our seats for the long drive ahead. Charlie leans his head against my shoulder and quickly falls asleep. I’m enjoying the view out my window too much to sleep.

On the route to camp, I see families shopping together for produce at the farmer’s market.

Bikers following the scenic trails.

Rows of corn growing straight and tall.

Cattle grazing in pastures.

And finally, I see a colorful sign directing us to Build Your Base Sports Camp!

HOORAY!

“Charlie, we are here!” I exclaim, as I shake him awake.

“Huh? Oh, wow, look at that!” says Charlie, as he plasters his face to the window to get a better look.

As we approach the camp grounds, we see the camp counselors, athletes, and coaches who will spend the week teaching us about sports, nutrition, training, and being our best selves.

We see them smiling and waving as they greet us. They pass us beef jerky sticks as we hop off the bus with our luggage.

“I am so excited!” beams Charlie, as he takes a bite of his jerky.

“Me, too!” I agree, as I think about the fun we are about to have.

After unpacking our bags and settling into our cabins, we head to the welcome meeting.

“Greetings, campers and athletes,” says Camp Counselor Jamie.

“We are happy you are here! Get ready to learn, to grow, to have fun, and to discover how to become BEEF STRONG!” I’m not quite sure what it means to be BEEF STRONG, but Jamie tells us we will spend the next week learning all about it at camp.

Charlie and I grin and give each other a fist bump. We can’t wait to get started!

To kick things off, Camp Counselor Jamie explains that each day, we will have the chance to try new sports stations that interest us.

“The goal of Build Your Base Sports Camp is to learn from the athletes who have mastered their skills through practice, determination, and healthy habits,” says Jamie. “Have fun out there, everybody!”

“Let’s hit up the football station first,” says Charlie. “It’s my favorite sport!”

“Okay, let’s race,” I challenge him, as we both take off running to the football field.

ZIP! The football zips across the field as Jaxon throws a perfect spiral! It spins into the hands of his teammate who sprints to the goal line.

After the play, Jaxon teaches us how to throw the ball and dodge a tackle.

We do drills to practice, while the football team critiques our skills.

“How did you get so good at football?” Charlie asks Jaxon with admiration.

Jaxon says, “It takes lots of practice, that’s for sure! I also fuel my workouts with well-balanced meals that include nutrient-rich protein like beef. Beef has ZIP (zinc, iron, and protein), which gives me energy! That makes me BEEF Strong!”

That afternoon, our group sits on mats and watches as the gymnast, Brynn, flips on the beam. Arms in the air, she pivots and turns to us with a smile.

“She looks so graceful,” I say to Charlie. “I wish I could move like that!”

Brynn hears me and says, “You can, Maggie! Practice makes perfect, and I do a lot of repetition to perfect my gymnastic routines. I also practice good habits like stretching after my workouts, drinking plenty of water, and choosing foods that are good for me, too.”

“What’s your favorite food?” I ask her.

“My go-to meal is sirloin steak with roasted vegetables, whole grain rice, a glass of milk, and berries for dessert,” she says. “I also start each week by meal-prepping to help keep my nutrition and fitness goals on track. As a gymnast, I am BEEF Flexible.”

FLIP & TWIST!

G

G !

O

!

O

!

O G

The next day, we head to the track to watch the track and field team compete. Everybody cheers as Mike rounds the final bend of the track and swiftly clears the last hurdle before crossing the finish line.

He just beat his own personal record for his fastest time ever! The team pats him on the back and congratulates him.

“Mike, how did you beat your best time?” Charlie asks him after the race, while Mike catches his breath.

“Well, Charlie, I build my base with sprints and long distance runs to improve my speed and endurance,” he says, as he grabs a bag of beef jerky trail mix from his workout bag. “Plus, I make sure to fuel my body well. I like beef because it is packed with 10 essential nutrients.

I am BEEF Driven!”

WHIZ! The baseball whizzes past the outfielders for a home run.

“Bring it home, Zane,” we cheer from the bleachers.

Zane rounds the home base and heads to the dugout.

“Ready to learn?” he asks us.

“You bet!” we say.

Zane teaches us the basics of pitching and how to properly stand and hold our bats. He also shares his post-game routine with us.

He says, “Games can be tiring. After I play baseball, I focus on recovering my energy and strength with a balanced meal that’s rich in protein like beef.”

“How much protein should I eat?”

Charlie asks.

“For protein, a steak or burger should be about the size of the palm of your hand. This helps you to know how much protein to have at a meal,” explains Zane. “After eating a wellbalanced meal, I am BEEF Energized!”

We hear the whack of the golf club as Anna yells, “FORE!” She teaches us how to drive, putt, and keep score. We try our hand at swinging the clubs on the range, and she offers advice to help us improve our stance and swing.

“It takes a lot of patience and focus to improve your golf skills,” says Anna. “I love spending time on the range!”

“What do you do for fun after golf practice?” asks Maggie.

Anna says, “Well, tonight, all of the camp counselors and athletes are going to grill steak kabobs with juicy red cherry tomatoes, cubed pineapples, and green peppers. You’re all invited to join us! Eating well before and after I golf always helps me feel BEEF Focused!”

WHACK!

“Take Down! Two Points!” calls the referee as he stands just outside the circle on the mat as two wrestlers compete.

We will spend the entire day in the gym for the wrestling tournament. It’s hard to believe that our week at camp is half over!

The wrestlers look lean and strong, and we watch as Brent grabs his opponent’s leg for a final takedown to win the match.

After his victory, Brent takes a break to teach us different moves like the single leg, double leg, snap down, and fireman’s carry.

“Wrestling requires you to be flexible, determined, focused, and strong,” said Brent. “It’s a mental and physical game, and I do lots of weight training and running to get ready to meet my competitors on the mat. I carefully choose meals that help me to be smart and strong. Steak paired with whole grains, fruits, and vegetables provides energy to fuel my brain and protein to build and repair my muscles. I am BEEF Powerful!”

BUMP! SET! SPIKE! The volleyball team cheers as Vanessa powerfully jumps and slams the ball across the net with her overhand spike. The ball speeds past the player on the other side and smacks into the gym floor.

Then, together we practice serving, hitting, setting, and spiking, while Vanessa cheers us on.

“Wow, you are BEEF Agile!” applauds Vanessa.

After practice, she invites us to a dinner party with the team.

They are having a summer classic by the beach — cheeseburgers, watermelon, cucumbers, and corn. It’s a team favorite after their big tournaments.

“That sounds delicious,” says Maggie. “We will see you there!”

WHOOSH!

The basketball whooshes through the net as Tom shoots and scores! His teammates give him high fives before moving back on defense. Our final station at camp is basketball, and we have been excited to hoop it up all week!

After the game, Tom teaches us about speed, team work, dribbling, passing, shooting form, and following plays from the coach.

“To follow the play, we must think fast and move together as a team,” he says. “Before a big game, our team fuels up with roast beef sandwiches, carrots, apples, and milk. It gives us the energy we need to be fast on the court.”

BUZZ! We hear the buzzer blast on the speakers. It’s time for lunch in the cafeteria. Before we leave the gym, we form a huddle, put our hands together and yell, “1-2-3, BEEF Fast!”

CLINK! CLINK! CLINK!

We hear silverware clinking and the sounds of laughter as we approach the dining hall where campers and athletes are enjoying one final meal together before we head home.

All week, Camp Counselor Jamie has been teaching us how to create quick and nutritious meals in five easy steps.

1.

2.

3.

4.

5.

Build your balanced plate with protein-rich foods like sirloin steak or ground beef.

Add a rainbow of colorful fruits and vegetables.

Include carbohydrates such as a baked potato or whole grain rice for fiber.

Don’t forget healthy fats like avocados or olive oil.

Drink plenty of fluids including water and milk to stay hydrated.

“It’s easy to create tasty and nutritious meals when you use these five simple steps!” says Jamie.

“It sure is!” we agree, with our plates full of good food. “Let’s dig in!”

Yum!

Wow! What a week we have had! It was so fun learning about football, gymnastics, track, baseball, golf, wrestling, volleyball, and basketball at Build Your Base Sports Camp.

We can’t wait to come back next year! Now it’s time to go home, back to Mom, Dad, and our dog, Buddy.

“I’m going to show Buddy how I can throw the football,” says Charlie.

“Wait until Mom and Dad see my backflip,” adds Maggie.

We say goodbye to our new friends and hop on the bus to head home.

That night back at home, Charlie and Maggie make a nutritious supper for everyone to enjoy — lean meatball sub sandwiches, a spinach salad, a cold glass of milk, and mixed berries with whipped cream for dessert.

“Thank you for that delicious meal,” says Mom, as she pulls Maggie and Charlie in for a big hug after supper.

“Did you have fun at camp?” she asks us, while we give her a big squeeze.

Maggie winks at Charlie and says, “We had a blast! I can’t wait to go back next year!”

“Yeah, Mom,” agrees Charlie, as he flexes his muscles. “Now that we know how to train hard, rest well, hydrate, and fuel our bodies with great nutrition, we are going to rock Build Your Base Sports Camp!”

Maggie adds, “With the right tools, we can be: BEEF Flexible, BEEF Driven, BEEF Energized, BEEF Focused, BEEF Powerful, BEEF Agile, BEEF Fast, and BEEF Strong!”

TOGETHER, WE ARE BEEF STRONG!

BEEF STRONG with these Top 10 Draft Picks!

Protein - helps preserve and build muscle.

Iron - helps the body use oxygen.

Choline - supports nervous system development.

Vitamin B6 - helps maintain brain function.

Vitamin B12 - converts fat and protein to energy.

Beef is packed with 10 essential nutrients to fuel your healthy, active lifestyles!

Phosphorous - helps build bones and teeth.

Zinc - helps maintain a healthy immune system.

Niacin - supports energy production and metabolism.

Riboflavin - helps convert food into fuel.

Selenium - helps protect cells from damage.

Beef Jerky Trail Mix Recipe adapted from Beef. It’s What’s For Dinner.

Looking for a convenient snack to fuel your day? Add beef jerky to a mix of nuts, seeds, and fruits for an energizing trial mix to enjoy on the go! This trail mix is perfect for school lunches or a quick snack before practice or games.

Prep Time: 5 MINUTES | 2 SERVINGS | 540 CALORIES | 25G PROTEIN Ingredients: • 1 cup chopped beef jerky • 1/2 cup whole almonds • 1/4 cup dried cranberries • 1/4 cup sunflower seeds

Instructions: 1. Mix all ingredients in medium bowl. Store in an airtight container in the refrigerator.

2. Cook’s tip: You may substitute any nut for almonds, any dried fruit for cranberries, and any seed for sunflower seeds.

Nutrition information per serving: 536 Calories; 332.1 Calories from fat; 36.9g Total Fat (6.8 g Saturated Fat; 0.01 g Trans Fat; 10.1 g Polyunsaturated Fat; 17.7 g Monounsaturated Fat;) 20 mg Cholesterol; 887 mg Sodium; 33 g Total Carbohydrate; 8.1 g Dietary Fiber; 24.8 g Protein; 4.3 mg Iron; 662 mg Potassium; 3.3 mg NE Niacin; 0.3 mg Vitamin B6; 0.4 mcg Vitamin B12; 5.4 mg Zinc; 18.8 mcg Selenium; 75.5 mg Choline.

About the

SOUTH DAKOTA BEEF INDUSTRY COUNCIL The South Dakota Beef Industry Council’s mission is to maintain and build demand for beef and beef products by enhancing beef’s image and satisfying consumer needs and wants through integrated state and national programming and outreach efforts.

Funded by the Beef Checkoff, the South Dakota Beef Industry Council serves nearly 14,000 family owned beef farms and ranches across the state. These families not only provide a high-quality beef product for families and consumers around the world, but also play an integral role in their rural communities and the state’s economy.

Funds continue to be used to provide resources for which consumers can feel informed and confident in their beef purchasing decisions.

To learn more about the South Dakota Beef Industry Council, visit

www.sdbeef.org.

Sanford Health, one of the largest health systems in the United States, is dedicated to the integrated delivery of health care, genomic medicine, senior care and services, global clinics, research and affordable insurance.

Headquartered in Sioux Falls, South Dakota, the organization includes 46 hospitals, 1,525 physicians and more than 200 Good Samaritan Society senior care locations in 26 states and 10 countries. Learn more about Sanford Health’s transformative work to improve the human condition at sanfordhealth.org or Sanford Health News.

ABOUT THE AG STORYTELLERS We are a team of agricultural professionals and moms who are on a mission to tell agriculture’s rich stories through accurate, engaging and vibrant children’s books that will become a favorite on the bookshelf, as well as a legacy for the producers we represent.

With decades of combined experience in the areas of writing, illustrating and design, Ag Storytellers is a collaborative effort that connects consumers with producers.

Meet the author, Amanda Radke. She is a seasoned agricultural journalist, blogger for BEEF Magazine, children’s book author, international speaker and cattle rancher, based in South Dakota. She holds a degree in Agricultural Communications, Education and Leadership from South Dakota State University. With extensive media training, consumer advocacy experience and years of reading children’s books at elementary schools and libraries, Amanda works to create a dynamic storyline that will capture the attention of young readers while accurately representing the experiences of farmers/ranchers.

Meet the illustrator, Michelle Weber. She is an author, illustrator, ranch wife and artist, located in Minnesota. She specializes in agricultural and livestock art. Weber has built her portfolio on a national and international level, selling her work to 36+ states, Canada, Europe, Australia and Asia. With a degree from South Dakota State University in Advertising, Marketing and Sociology, Michelle not only brings unique design and perspective to every illustration on canvas, but she also understands how the visual impact will influence and inspire readers.

Meet the designer, Tracy McMurphy. She is a graphic designer and online marketing specialist, as well as the owner of the Red Angus World and a beef cattle producer from Texas. McMurphy holds a bachelor’s degree in Agricultural Communications from Oklahoma State and a master’s degree in Mass Communication from the Cronkite School of Journalism at Arizona State University. With each project, McMurphy pulls the elements of the book together to create a gorgeous published product that will be a legacy on the bookshelf for years to come.

MEET THE AG STORYTELLERS

Amanda Radke Author

Michelle Weber Illustrator

Tracy McMurphy Designer

Storytellers tellers AGStory promoting agricultural literacy through accurate, engaging and vibrant books for kids.

To learn more about Ag Storytellers, visit our website.

WWW.AGSTORYTELLERS.COM

Do you want to BEEF Strong?

Join Maggie and Charlie at Build Your Base Sports Camp as they learn from athletes about what it takes to be flexible, driven, energized, focused, powerful, agile, fast, and strong!

Set goals. Move your body. Practice. Rest. Drink water.

And eat well by filling your plate with nutrient-rich protein like beef!

Let’s build our base with beef and have some fun!

Together, we are BEEF Strong!