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	<title>DBT FITNESS</title>
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	<item>
		<title>Nutty Cacao Muffins</title>
		<link>https://fitness.dbtnation.com/nutty-cacao-muffins/</link>
		<comments>https://fitness.dbtnation.com/nutty-cacao-muffins/#respond</comments>
		<pubDate>Sat, 12 Jan 2019 03:46:54 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://fitness.dbtnation.com/?p=184</guid>
		<description><![CDATA[Fudgy Rich Chocolatey Satiating Nothing better than a good muff. I've been on a MUFF kick. Ear muffs, muffins, and..... well, I guess thats it. But I must say, these were some top shelf muffs. I'm a little nutty (pun intended) about the contents of my "treats", and this one had some prime ingredients with &#91;...&#93;]]></description>
				<content:encoded><![CDATA[<ul>
<li>Fudgy</li>
<li>Rich</li>
<li>Chocolatey</li>
<li>Satiating</li>
</ul>
<div></div>
<div>Nothing better than a good muff.</div>
<div></div>
<div>I&#8217;ve been on a MUFF kick. Ear muffs, muffins, and&#8230;.. well, I guess thats it. But I must say, these were some top shelf muffs.</div>
<div></div>
<div>I&#8217;m a little nutty (pun intended) about the contents of my &#8220;treats&#8221;, and this one had some prime ingredients with zero added crap. They definitely air on the &#8216;darker chocolate&#8217; side in terms of being less sweet and slightly bitter. Cakey on the outsides and fudgy on the insides. Mmmmm mmm goood.</div>
<div></div>
<div>This recipe is the bomb if you are looking for quick morning muff, an easy and nutritious snack to bring along, or warmed-up and covered in peanut butter and some coconut cream <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" alt="🙂" class="wp-smiley" style="height: 1em; max-height: 1em;" /> Not going to lie, I usually and up eating the whole batch on my own&#8230;. in 2 days or less&#8230; it&#8217;s a problem. But here&#8217;s what I remind myself&#8230;</div>
<div></div>
<div>Cacao Powder &#8211; digestion,</div>
<div>Pea Protein Powder &#8211;</div>
<div>Walnuts &#8211;</div>
<div></div>
<div>Now that I&#8217;ve made you feel fine about your decision to overindulge, let&#8217;s prep.</div>
<div></div>
<div><b>NUTTY CACAO MUFFINS</b></div>
<div></div>
<div><b><i>Ingredients</i></b>:</div>
<ul>
<li>2 eggs</li>
<li>1/2 cup walnuts</li>
<li>1/2 cup unsweetened original pea milk</li>
<li>1/4 cup + 1 T walnut butter</li>
<li>1/4 cup + 2 T peanut butter</li>
<li>1/4 cup Extra Virgin Coconut Oil</li>
<li>4 T vanilla stevia syrup</li>
<li>1/2 cup pea protein powder</li>
<li>1/4 cup cacao powder</li>
<li>1/2 tsp baking powder</li>
<li>1/2 tsp salt</li>
<li>Cacao rounds</li>
</ul>
<div><b><i>Toppings</i></b> (optional &#8211; *per serving &#8211; add fresh when serving):</div>
<ul>
<li>Peanut butter</li>
<li>Coconut cream</li>
<li>Whole walnuts</li>
</ul>
<div></div>
<div><b><i>Instructions</i></b>:</div>
<ol>
<li>Preheat oven to 375 degrees.</li>
<li>In a powerful blender (I use a vitamix), blend eggs, walnuts, pea milk, walnut butter, peanut butter, coconut oil and vanilla stevia syrup</li>
<li>In a separate bowl, combine all the remaining dry ingredients (protein powder, cacao powder, baking powder, salt). Scoop the mixture from the mixer into the dry ingredient bowl and mix well to create the batter</li>
<li>Spoon the batter evenly into greased muffin tin; press 1 cacao nib round into the center of each muffin, then push some of the batter over top of it to cover it up</li>
<li>Bake for approximately 10 minutes, let cool (or not if you simply can&#8217;t wait to indulge), top with your favs, and enjoy!</li>
</ol>
<p>Other similar recipes-</p>
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		</item>
		<item>
		<title>Air Fryer Brussel Sprouts</title>
		<link>https://fitness.dbtnation.com/air-fryer-brussel-sprouts/</link>
		<comments>https://fitness.dbtnation.com/air-fryer-brussel-sprouts/#respond</comments>
		<pubDate>Mon, 07 Jan 2019 03:44:32 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://fitness.dbtnation.com/?p=179</guid>
		<description><![CDATA[Crispy Roasty Super Quick Good for the Soul You know when you're RAVISHING and can't bear the idea of having to wait for food while it cooks? Like you want to eat healthy but UGH there is no freaking way you're waiting 45 min + for those sprouts to get crispy in the oven? And &#91;...&#93;]]></description>
				<content:encoded><![CDATA[<ul>
<li>Crispy</li>
<li>Roasty</li>
<li>Super Quick</li>
<li>Good for the Soul</li>
</ul>
<div>You know when you&#8217;re RAVISHING and can&#8217;t bear the idea of having to wait for food while it cooks? Like you want to eat healthy but UGH there is no freaking way you&#8217;re waiting 45 min + for those sprouts to get crispy in the oven? And steamed sprouts? Well that just sounds disgustingly boring and unappetizing. Need. Food. NOW.</div>
<div></div>
<div>Do yourself a favor and buy an Air Fryer &#8211; this fancy (and super snappy) contraption will save you from digging in the crap snacks at moments like these, all while supplying you with that delectable crisp you crave in a fraction of a time the oven would. It will also save you from the curse of mushy, soggy sprouts&#8230; I know you know what I&#8217;m talking about.</div>
<div></div>
<div>Brussel Sprouts-</div>
<div></div>
<div>These are a staple of mine. Simple yet delicious. Sometimes we get carried away with all these fun spices and sauces that we take away from the natural yum factor of the food. Just a few simple ingredients needed to create a savory and satisfying sprout.</div>
<div></div>
<div>Let’s prep.</div>
<div></div>
<div><b>AIR FRIED BRUSSEL SPROUTS</b></div>
<div></div>
<div><b><i>Ingredients</i></b>:</div>
<ul>
<li>1 lb Brussel Sprouts</li>
<li>1/4 cup Coconut Liquid Aminos</li>
<li>1 tsp salt</li>
</ul>
<div><b><i>Toppings</i></b>&nbsp;(optional &#8211; per serving* &#8211; add fresh when serving):</div>
<ul>
<li>Sea Salt to taste</li>
</ul>
<div><b><i>Instructions</i></b>:</div>
<ol>
<li>Cut the ends &amp; half the brussel sprouts</li>
<li>Add 1/4 cup coconut liquid aminos to the sprouts and massage through, ensuring the liquid touches all sprouts.</li>
<li>Turn the Air Fryer on to 400 degrees and set timer for 10 minutes.</li>
<li>Enjoy!</li>
</ol>
<div></div>
<div>Other similar recipes-</div>
]]></content:encoded>
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		</item>
		<item>
		<title>Choco Chia Overnight Oats</title>
		<link>https://fitness.dbtnation.com/choco-chia-overnight-oats/</link>
		<comments>https://fitness.dbtnation.com/choco-chia-overnight-oats/#respond</comments>
		<pubDate>Sun, 23 Dec 2018 15:50:32 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://fitness.dbtnation.com/?p=166</guid>
		<description><![CDATA[Chocolatey Rich Filling Creamy Aggressive overnight oat kick X hardcore PMSing = Chocolate Chia Oats. I’m not usually a chocolatey person but I’ve been having some brutal cravings that needed some serious attention - this recipe is the ultimate choco pleaser serving as a nutrient dense meal without all the added sugar and calories that &#91;...&#93;]]></description>
				<content:encoded><![CDATA[<ul>
<li>Chocolatey</li>
<li>Rich</li>
<li>Filling</li>
<li>Creamy</li>
</ul>
<div></div>
<div>Aggressive overnight oat kick X hardcore PMSing = Chocolate Chia Oats.</div>
<div></div>
<div>I’m not usually a chocolatey person but I’ve been having some brutal cravings that needed some serious attention &#8211; this recipe is the ultimate choco pleaser serving as a nutrient dense meal without all the added sugar and calories that come with a candy bar.</div>
<div></div>
<div>Chia-</div>
<div>Oats-</div>
<div>Cacao powder-</div>
<div></div>
<div>I’ll take dark chocolate over milk chocolate any day of the week, so cacao powder is my #1 homie when it comes to making all things chocolate. I love how bitter it is &#8211; not for eating plain of course &#8211; but for the simple fact that I can entirely control how sweet my concoction is based on the sweetener of my choice (if any).</div>
<div></div>
<div>Overnight oats are a staple in our fridge, and I love having a variety of them on hand to satisfy whatever flavors Nate-boy or I am feelin’. Having both these choco chia oats + peanut butter overnight oats on deck is ideal (and extra dangerous because my oat-y love). Sometimes I gotta hit that half n half breakfast combo because I can’t decide.</div>
<div></div>
<div>This super simple recipe is also a great grab-n-go option. Plop a serving in a jar and you have a meal for the road or the office, and no excuse for an unhealthy starvation stop at that fast food restaurant that seems to chirp your name as you drive by.</div>
<div></div>
<div>Let’s prep.</div>
<div></div>
<div><b>CHOCO CHIA OVERNIGHT OATS</b></div>
<div></div>
<div><b><i>Ingredients</i></b>:</div>
<ul>
<li>4 T Chia seeds</li>
<li>1 cup whole rolled oats</li>
<li>1 16oz can FOCO Coconut Milk</li>
<li>3 T cacao powder</li>
<li>3 T 100% Maple Syrup (May sub other sweetener like Lakanto maple-flavored monk fruit Syrup)</li>
</ul>
<div><b><i>Toppings</i></b> (optional &#8211; *per serving &#8211; add fresh when serving):</div>
<ul>
<li>1 T Cacao Nibs</li>
<li>1 T Unsweetened Shredded Coconut</li>
</ul>
<div></div>
<div><b><i>Instructions</i></b>:</div>
<ol>
<li>Measure out whole rolled oats into large mixing bowl</li>
<li>Whisk chia seeds,cacao powder, coconut milk, and maple syrup in a separate bowl</li>
<li>Pour the liquid mixture over the oats and mix well.</li>
<li>Pour into Tupperware and place in refrigerator. Let sit for at least 2 hours (recommend overnight) for oats and chia seeds to soften.</li>
<li>Serve &amp; enjoy with your favorite toppings!</li>
</ol>
<div></div>
<div>Other similar recipes-</div>
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		</item>
		<item>
		<title>PB&#038;J Overnight Oats</title>
		<link>https://fitness.dbtnation.com/pbj-overnight-oats/</link>
		<comments>https://fitness.dbtnation.com/pbj-overnight-oats/#respond</comments>
		<pubDate>Sun, 23 Dec 2018 14:28:28 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://fitness.dbtnation.com/?p=162</guid>
		<description><![CDATA[Peanut butter-y Creamy Homey Satiating With a touch of sweet My re-creation of round two of my Miami uber eats order. As much as I wanted to save my PB&amp;J oats as my next mornings’ refuel, it stared at me through the fridge for the next 3 hours that I lied rotting in my suite. &#91;...&#93;]]></description>
				<content:encoded><![CDATA[<ul>
<li>Peanut butter-y</li>
<li>Creamy</li>
<li>Homey</li>
<li>Satiating</li>
<li>With a touch of sweet</li>
</ul>
<div></div>
<div>My re-creation of round two of my Miami uber eats order.</div>
<div></div>
<div>As much as I wanted to save my PB&amp;J oats as my next mornings’ refuel, it stared at me through the fridge for the next 3 hours that I lied rotting in my suite. Mercy.</div>
<div></div>
<div>I was convinced that the chia could not be topped but OMG this was delectable. The whole rolled oats were a nice change as I had typically used quick oats in the past due to their convenience, and the concoction had just enough “PB” to not make me feel like a total glutton. The “J” was like a sweet surprise that would present itself every few bites and made the meal that much more exciting. Perfection.</div>
<div></div>
<div>Oats, peanut butter, jelly&#8230; what’s not to love? Eating this felt like eating a good ol peanut butter and jelly sandwich &#8211; still calorically dense to fill you up, but with a whole lot of added health benefits. This recipe is refined sugar free (if using my chia jam recipe), gluten free, and totally vegan.</div>
<div></div>
<div>Oats &#8211; (whole rolled)</div>
<div>Peanut butter &#8211;</div>
<div>Homemade chia jam &#8211; (hyperlink)</div>
<div></div>
<div>This is another easy peasy recipe that you can make a big batch of to last you a week. Or if you’re like me, maybe only 3 days due to sneaky spoonfuls that find their way into my belly between meals. Put it in a jar to make it extra pretty as well as the ultimate grab-n-go meal.</div>
<div></div>
<div><b>PB&amp;J OVERNIGHT OATS</b></div>
<div></div>
<div><b><i>Ingredients</i></b>:</div>
<ul>
<li>PB</li>
<li>Whole rolled oats</li>
<li>1 cup Unsweetened Vanilla Almond Milk (homemade or store-bought)</li>
<li>1 T + 1tsp 100% Maple Syrup (May sub other sweetener like Lakanto maple-flavored monk fruit Syrup)</li>
<li>Chia berry jam</li>
</ul>
<div><b><i>Toppings</i></b> (optional &#8211; *per serving &#8211; add fresh when serving):</div>
<ul>
<li>2 T Homemade Chia Berry Jam (hyperlink)</li>
</ul>
<div></div>
<div><b><i>Instructions</i></b>:</div>
<ol>
<li>Measure out whole rolled oats into large mixing bowl</li>
<li>Whisk peanut butter, almond milk, and maple syrup in a separate bowl &#8211; don’t stress about a few PB clumps. They will serve as lovely surprises.</li>
<li>Pour the liquid mixture over the oats and mix well.</li>
<li>Pour into Tupperware and place in refrigerator. Let sit for at least 2 hours (recommend overnight) to thicken and for oats to soften.</li>
<li>Serve &amp; enjoy with your favorite toppings!</li>
</ol>
<div></div>
<div>Other similar recipes-</div>
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		</item>
		<item>
		<title>Welcome!</title>
		<link>https://fitness.dbtnation.com/welcome/</link>
		<comments>https://fitness.dbtnation.com/welcome/#respond</comments>
		<pubDate>Sun, 23 Dec 2018 14:24:55 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://fitness.dbtnation.com/?p=152</guid>
		<description><![CDATA[WELCOME, EVERYONE! Welcome to DBT Fitness! In a industry saturated with overwhelming information, this website has been created to serve as your ultimate and most reliable fitness resource.]]></description>
				<content:encoded><![CDATA[<div class="fusion-fullwidth fullwidth-box nonhundred-percent-fullwidth non-hundred-percent-height-scrolling"  style='background-color: rgba(255,255,255,0);background-position: center center;background-repeat: no-repeat;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;'><div class="fusion-builder-row fusion-row "><div  class="fusion-layout-column fusion_builder_column fusion_builder_column_1_1  fusion-one-full fusion-column-first fusion-column-last 1_1"  style='margin-top:0px;margin-bottom:0px;'>
					<div class="fusion-column-wrapper" style="padding: 0px 0px 0px 0px;background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;"  data-bg-url="">
						<div class="fusion-text"><blockquote>
<h4 style="text-align: left;"><strong>WELCOME, EVERYONE!</strong></h4>
</blockquote>
<pre>Welcome to DBT Fitness! In a industry saturated with overwhelming information, this website has been created to serve as your ultimate and most reliable fitness resource.</pre>
</div><div class="fusion-clearfix"></div>

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		<title>Chia Seed Pudding</title>
		<link>https://fitness.dbtnation.com/chia-seed-pudding/</link>
		<comments>https://fitness.dbtnation.com/chia-seed-pudding/#respond</comments>
		<pubDate>Sun, 23 Dec 2018 14:23:56 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://fitness.dbtnation.com/?p=158</guid>
		<description><![CDATA[Creamy Fresh Light Cold &amp; refreshing Crunchy-topped Sweet-tooth-satisfying Guys! This is my first post for a reason. This stuff is like buttttah on the lips. So damn good. After our sabbatical, Nate-boy and I made our first state-side touch down in sunny Florida for Miami Music Week. After living in third-world countries for the past &#91;...&#93;]]></description>
				<content:encoded><![CDATA[<ul>
<li>Creamy</li>
<li>Fresh</li>
<li>Light</li>
<li>Cold &amp; refreshing</li>
<li>Crunchy-topped</li>
<li>Sweet-tooth-satisfying</li>
</ul>
<div></div>
<div>Guys! This is my first post for a reason. This stuff is like buttttah on the lips. So damn good.</div>
<div></div>
<div>After our sabbatical, Nate-boy and I made our first state-side touch down in sunny Florida for Miami Music Week. After living in third-world countries for the past six months I literally cried when I stepped foot off of that ten-hour flight. Not to say I didn’t have a blast, but there are certain luxuries and conveniences we take for granted living in America (ie &#8211; Uber eats).</div>
<div></div>
<div>With a whole lot of hangover, a lack of nourishment per the former nights’ liquid diet, and zero interest in leaving THE most comfortable bed I had slept in in six months (Nate was staying with his boys for a bachelor party), I took full advantage of the app that was virtually useless in the last few countries I volunteered in.</div>
<div></div>
<div>20-30min wait and delivered right to my door?! Don’t mind if I do.</div>
<div></div>
<div>I submitted my ordered to a delectable little restaurant called “DIRT.” Since I knew I would be a POS the next morning as well I went ahead and made an anticipatory double order.</div>
<div></div>
<div>A knock on the door and VOILA, a perfectly cute bag with two ball jars full of bring-me-to-life goodness: Chia Seed Pudding and PB&amp;J Overnight Oats (**hyperlink).</div>
<div></div>
<div>I sat by myself in perfect silence (aside from my lovely tinnitus per last nights activities) in a pocket of warm sunshine that my suite windows allowed for and savored every bite. I felt like a baby being fed by their mother. The cold chia melted in my mouth with its milky goodness and the coconut and cacao nibs on top provided the perfect crunch. YUP. Happiness in a jar.</div>
<div></div>
<div>How did they get it to be so fluffy and milky?! Every time I’ve Chia’ed in the past I consistently end up with ginormous clumps of chia blobs and/or all the chia seeds stuck to the bottom of my Tupperware. Not so pudding-ish.</div>
<div></div>
<div>After ranting to Nate about its heavenliness, he picked up the phone, shmoozed with the DIRT employee that answered for a solid two minutes, then proceeded to ask for the recipe. What a clever guy. Sure enough they were happy to share the ingredients and the secret tip that makes ALL the difference: “whisk the chia while you pour in the coconut milk”. Genius.</div>
<div></div>
<div>This recipe is the bomb if you are looking for an easy meal to snag right out of the fridge. I make a big ol batch and eat it by itself, with whatever toppings I’m feelin’, or as add-on for other meals. It also packs in LOADS of nutrient value. Here are just a few&#8230;</div>
<div></div>
<div>Chia seeds &#8211; digestion,</div>
<div>Unsweetened coconut-</div>
<div>Cacao nibs &#8211;</div>
<div></div>
<div>Now that I’ve got you salivating, let’s get to cookin’.</div>
<div></div>
<div><b>CHIA SEED PUDDING</b></div>
<div></div>
<div><b><i>Ingredients</i></b>:</div>
<ul>
<li>4 T Chia Seeds</li>
<li>1 cup Unsweetened Vanilla Almond Milk (homemade or store-bought)</li>
<li>1/2 cup FOCO Coconut Milk (canned)</li>
<li>1 T + 1tsp 100% Maple Syrup (May sub other sweetener like Lakanto maple-flavored monk fruit Syrup)</li>
<li>1 tsp Vanilla Extract</li>
</ul>
<div><b><i>Toppings</i></b> (optional &#8211; *per serving &#8211; add fresh when serving):</div>
<ul>
<li>1 T Cacao Nibs</li>
<li>1 T Unsweetened Shredded Coconut</li>
</ul>
<div></div>
<div><b><i>Instructions</i></b>:</div>
<ol>
<li>Measure out chia seeds into large mixing bowl and whisk well as you slowly add in coconut milk.</li>
<li>Continue whisking as you add almond milk, vanilla extract, and maple syrup.</li>
<li>Pour into Tupperware and place in refrigerator. Let sit for at least 2 hours (recommend overnight) to thicken and for chia to become soft and gelatinous.</li>
<li>Serve &amp; enjoy with your favorite toppings!</li>
</ol>
<p>&nbsp;</p>
<p>Other similar recipes-</p>
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		<pubDate>Tue, 17 Jul 2018 17:30:28 +0000</pubDate>
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						<div class="fusion-text"><p>Hey guys! Welcome to my page. It&#8217;s been a long time in the coming but it&#8217;s finally here <img src="https://s.w.org/images/core/emoji/11/72x72/1f642.png" alt="🙂" class="wp-smiley" style="height: 1em; max-height: 1em;" /> I&#8217;ve created a space for you to come for a <em>reliable</em> and up to date wealth of fitness knowledge. Debunk the myths and replace them with info that will <em>actually</em> help you reach your fitness goals.</p>
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