Korean Hot Pot

Here’s an easy dish you can make in a pinch!

Ingredients

  • 1 tablespoon vegetable oil
  • 1/2 medium yellow onion, diced
  • 1 medium daikon, diced
  • 1/2 lb. lean ground beef or turkey
  • 2 teaspoons Korean pepper paste (this one is my favourite – you can get it at Fairway Market)
  • 1 medium zucchini, diced
  • 1 cup kimchi, coarsely chopped
  • 2 cups low-sodium beef or chicken broth
  • 1 teaspoon soy sauce
  • 1 (14- to 16-ounce) package silken or soft tofu, drained
  • 3 large eggs (optional)
  • Rice, for serving

Directions

  1. Heat the oil in a large stockpot over medium heat until shimmering. Add the onion and daikon and season with salt. Cook, stirring occasionally, until softened, about 5 minutes.
  2. Add the ground beef or turkey and brown.
  3. Add the Korean pepper paste, stir to combine, and cook until fragrant, about 1 minute. Add the zucchini and stir to combine. Add the kimchi and cook, stirring occasionally, until simmering, about 2 minutes. Add the broth and soy sauce and bring to a boil. Taste and season with salt as needed.
  4. Using a large serving spoon, add the tofu by very large spoonfuls, taking care not to break up the tofu into little bits. Gently press down on the tofu with the back of the spoon so that the broth is mostly covering it. Simmer until the tofu is heated through and the flavors have melded, about 3 minutes.
  5. Crack the eggs, if using, into the pot. Let simmer another 4-5 minutes until eggs are poached.
  6. Divide the eggs and soup into bowls and serve over rice.
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A poached egg on top really ties together all of the flavours!
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How-to: Stay Fit During Festival Season

Summer is right around the corner, which means it’s time to pull out that Rubbermaid tote full of sequins, signs and sunglasses.

We are trainers in a city that considers “Festival Season” a sacred culture…which means we field a ton of questions on how you can maintain your hard-earned physique while living in a tent for days on end. As you gear up to hit the road in 2016, don’t leave your fitness regimen in the dust.

Side note: Local weekend events (like Tall Tree) won’t set you back much, so this article is touching on 7+ day commitments like Shambhala, Burning Man, or even Pemberton.

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Event Prep: 1-2 Months Out

Blistering sun. Lack of electricity. No showers. Sounds like fun, right? Here’s the thing: Festivals are extremely taxing on your body. If you don’t do it right, chances are you’ll be miserable when the music stops. Staying in tip-top shape is key to getting through it in one piece.

  • No matter what you do, stick to at least a 4-day/week workout regimen before you leave. Just because the weather is hot doesn’t mean you can slow down. Keeping your muscles at their strongest point increases your bounce-back time when you’re staying awake until 5 a.m.
  • Combine strength and cardio training with compound moves such as burpees, plank ups, or stairs (these ones at Dallas Road Beach are killer…try for 10 rounds and work your way up!). Increased cardiovascular health will help you stay strong during an 8-hour dance marathon.

Travel Prep: 1 Week Out

If you’re a first-time festival goer, you’re going to want to take into account the time spent driving, sitting in a line-up in the hot sun, and setting up shop before even enjoying the music. On top of that, you have to get home as well. A specific lineup may only go Friday-Sunday, but chances are you’re leaving the Monday or Tuesday beforehand. See below for snacking ideas while you’re on the road to prevent spontaneous McDonald’s trips!

Meal Prep: 2-5 Days Out

Most festivals require tent and shade-structure living, so chances are you won’t have access to a fridge. Before you cruise into that farm field/beach/desert, divide up some quick eats to fuel your dance moves. As much as the heat (and lack of sleep) kills your appetite, force yourself to eat at least 1 meal and 3 healthy snacks per day.

  • Protein bars: You can find your chocolate fix right here on the Limitless blog. These are hands down the most popular protein bars we’ve posted. Chocolatey goodness with a good amount of protein and carbs, so you’ll stay on track with your macros.
  • The Good Food Box: Head on over to their website (or visit their Fernwood location) and support local! These guys supply fresh produce boxes to cater any need. Grab a box of fresh fruits that you can eat on the go.
  • Ingredients Cafe: If you’re not interested in portioning out your own snacks, Ingredients has an awesome market selection of organic and/or vegan and/or delicious snacks to stock up on! Choose something with a plant-based protein or a high-carb breakfast bar to stay full.
  • Snacks: Pack easy snacks that you can have on the go and don’t need to refrigerate. A few examples are:

Bananas
Apples
Couscous
Oatmeal
Instant coffee (black is best!)
Green tea (keeps you hydrated)
Natural dried fruit bars
Raw Almonds/Cashews (great to store in your pocket on the dance floor)
Honey Stinger energy chews
Protein powder

FBPB
Fudge Brownie Protein Bars…you know you want ’em!

 

Hydration Prep

You made it! Now it’s time to focus on how to keep your body happy for the next 3-6 days.

News flash: Summer is hot. Festivals take place in the summer. Your body needs between 3-4 litres of water a day…and that’s when you’re not staying up all night/walking in the obnoxious heat/dancing your face off for hours on end.

  • Pack a Camelbak (you can find them right in town at Capital Iron) and fill it religiously.
  • Another great way to stay hydrated is to top up your hydration pack with a can of coconut water. Coconut water is packed with potassium and electrolytes…and will give your water amazing flavour! Hop to Lifestyle Markets and grab yourself a few litres of Thirsty Buddha coconut water – it’s one of the only coconut waters in Canada that is all natural and not from concentrate.
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Our Limitless trainers do it right…enjoying a FRESH coconut during a hot day at Shambhala MF!

Nap Prep

We all know that once you hit the grounds, sleep becomes a secondary requirement (behind dancing and glitter).

  • Try to find a treed area during the day and set up a hammock to catch some zzz’s. Sleeping not only mends your muscles, but mends your mind as well. Sleeping decreases ATP, which in turn will increase your mental alertness and clarity.
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Give yourself some time to unwind & relax. Your body will thank you!

Dance Prep

Let’s be real…chances are you’re not going to be keeping up with your workout routine. There’s too much to see, too much to do, and too much energy needed to recover from simply surviving another night. One of the best ways to stay fit at a festival (obviously) is to put on your dancin’ shoes!

  • Dancing is a great cardiovascular workout as well as a core & booty blaster. Whether you’re head banging at the Village or grooving to some mellow tunes on the top of a mountain, there’s always a way to get your sweat on.
  • We can’t say this enough: be sure to wear good shoes!!! If you get injured, you’re going to ruin the rest of your time and be sidelined when you get home from getting back into your regimen.
  • Stretch during/after your dance session to prevent muscle soreness. There’s nothing worse than being in the heat, not showering for 4 days…and feeling stiff to boot. Remember to always stretch warm muscles, and if you’re in doubt about what to do, just follow this stretching guideline.

stretch

Post-Festival: 1-5 Days After

The biggest killer to your workout routine post-festival is the sleep catch-up needed. If you want to be running on all cylinders as soon as possible, make sure you take a couple of days off of work and training when you get back. Use this time to sleep, hydrate, and sleep some more! You can resume your workouts as quickly as the day after you get back if you’ve followed all of the steps above.

Gear up…we are in full Festival mode and it’s time to boogy! Have fun out there, be safe, and most importantly, stick with your Limitless trainer to get you through your busy summer!

Lentil Burgers

Fire up the BBQ – it’s officially summer!

Ingredients

  • 3/4 cup red lentils, rinsed
  • 1 3/4 cups low-sodium vegetable broth or water
  • 2 teaspoons extra-virgin olive oil
  • 1 large red onion, finely chopped
  • Juice of 1/2 lemon
  • Kosher salt
  • 8 ounces fresh baby spinach
  • 2 large cloves garlic, minced
  • Freshly ground black pepper
  • 1/2 teaspoon ground cumin
  • 1 cup oats, blended into flour
  • 1/2 cup walnuts, toasted and finely chopped

Directions

  •  Bring the lentils and broth to a boil in a medium saucepan over high heat. Reduce heat to medium-low, partially cover and simmer until the lentils are fully softened
  • Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the chopped onion, lemon juice and 1/4 teaspoon salt and cook, stirring, until softened, about 6 minutes. Add the spinach, garlic, black pepper to taste and cumin and stir until the spinach is wilted, about 3 minutes.
  • Add the spinach mixture, breadcrumbs, walnuts and a pinch of salt to the lentils and mix thoroughly. Cover and refrigerate for 1 hour. (optional but recommended!)
  • Preheat the grill to medium-high. Form the mixture into six 4-inch patties and spray with cooking spray on each side. Grill until nice grill marks form, about 3 minutes per side.
  • Place the patties in the buns, top as desired, and serve.

Macros: P 21g – C 15g – F 2g

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Fresh lettuce from the Limitless garden!